Warm up including our new “Spiderman Reach”, wall slides, ham curls + arm circles, skater reaches and more

2 rounds of each of the following circuits: (each exercise completed for about 30 seconds to a minute)

1) Inchworm, Bear Crawl (forward/backward), Toe Taps

2) Prisoner Squats (with a hold), Good Mornings, Burpees

3) Wall Sit (with a press), Single Leg RDL, Marching Bridges, Mountain Climber

4) Semi-circle planks, bent over Y-T’s, standing W-I’s, Skips

Cooldown, Stretch, Foam Roller, deep breathing.

Head back to work feeling recharged and re-energized.

[If you would like to join in the fun, register now]

In a large soup pot, fry in coconut oil or butter 1 onion and a few stalks of celery, chopped. Add some chopped (or garlic-pressed) garlic (I used 3 cloves); 1 chopped green pepper and 1 chopped red pepper (I used 2 green peppers because I was out of red). Stir fry the veggies about 5 minutes, then add 1 tsp thyme and 1/4 tsp allspice, cook for 1 more minute.

Add 1 large can of chopped tomatos (I used no salt added), and 4 cups of broth (chicken or veggie). Then add kale – I used about 3 cups of frozen kale (available in the organic section at Superstore), or you can use about 6 cups of fresh kale that you’ve pre-chopped and blanched. Bring to a boil and simmer about 10-20 minutes (less time if you like the veggies more crunchy).

Serve with 1/2 cup greek yogurt or cottage cheese to get your protein.

Next time I will try this recipe with beans, for a bit of protein and more fibre.

[Thanks Chrissy S!]

]]> http://happyfit.ca/2012/03/26/3518/feed/ 0 http://happyfit.ca/2012/02/27/new-mom-and-baby-classes-starting-early-march/ http://happyfit.ca/2012/02/27/new-mom-and-baby-classes-starting-early-march/#comments Mon, 27 Feb 2012 13:54:52 +0000 Lisa http://happyfit.ca/?p=3492 Happy Fit Postnatal Classes in Bridgewater, starting the first week of March 2012

TRX station:

Row

Back extension

Y, T

Bodyweight 1 moves:

Squat (or squat hops)

Lunge to plank to knee up

Side lunge + side leg lift

Bodyweight 2 moves:

Walk out Push Up

T Push Up

Mountain Climber

Group mat work:

Full body Reach (2 sets of 8/side)

2 Point Plank or Bird Dog (2 sets of 3×5 seconds/side)

Stretch

Foam Roller

As you know, our current classes are jam-packed. It is safe to say that 97% of these participants are women.

Nothing is wrong with this, yet  many of these women have shared that they have men in their lives who they just know would benefit from the full body and core training that Happy Fit classes offer.

This is why we are organizing a number of “Bring a Male” classes, taking place during the first week of March, 2012.

Early notice allows you to plant the seed now, as we will want as many men out as possible.

The men who have participated in classes or training have noted reduced fatigue/increased energy, improved mood, improved strength and stamina, and reduction in lower back or other joint discomfort issues.

My dad swears by Happy Fit Fusion, and I am pretty sure it’s not just because I’m his daughter

Dates are as follows:

Milton – Thursday March 1st, 6:45-7:30 p.m.

Bridgewater – Sunday March 4th, 5:00-5:45 p.m.

MARC – Monday March 5th, 6-7 p.m.

Classes will operate as usual but the participants who bring male(s) will attend the additional class with the male(s) they bring.

Males pay a nominal drop-in fee of $5 each.

Let me know in advance which males plan to attend. This gives you a month to rally! Start spreading the word

While we aren’t posting anyone’s before/after photos, everyone in attendance last night noticed significant, sustainable changes in their body composition. Some people find they are fitting into their clothes better, while others are grateful to have acquired increased knowledge about nutrition and health. In just a short amount of time, the participants acquired new skills to continue with their journeys towards their health and fitness goals.

Thank you to ALL participants, you deserve congratulations for the efforts, big and small, that you made towards helping yourself get healthier, fitter, and feeling better!

For anyone who would like to participate in a pre-holiday Small Groups session, and work on their own health and fitness goals, we have a short session Mondays and Wednesdays from Nov. 28th until Dec. 14th, 6-7 p.m. or 7-8 p.m., at the MARC in Dayspring. A similar version of the Small Groups program will also take place in Milton on Tuesdays, 6:45-7:30 p.m. Contact us right now to hold your spot.

Do you want more specialized coaching than a big group fitness class can offer?

Want to try the habit-based approach that the only Precision Nutrition certified trainer East of Montreal can offer?

Happy Fit has a solution: a brand new session of “Small Group Personal Training.”

Let Lisa Avramenko be your own personal health and fitness coach. There is only room for one more group of 4 to train Mondays 7-8 p.m. at the MARC (Dayspring) starting this Monday, Sept. 19th.

This program runs for 10 weeks and will help you streamline your training and nutrition regime, moving you from “average” to “excellent.”

Specialized assessments and accountability measures will be used to track your progress and keep you moving towards your body composition and fitness goals.

One on one sessions with a personal trainer average $55 and up; get the benefit of personalized results in a small group for only $19.50 per session. The cost for the 10 weeks of training is $195 (and you can pay in 3 payments of $65).

You won’t find this quality of training for such a low cost, anywhere.

Once again, there are only 4 spots available.

Take the plunge and sign up today! 

For more on habit based training, check out this testimonial from Josh Muise, Precision Nutrition finalist:

“ I had tried everything possible to get my training and nutrition on track for years.  I, like countless others, got sucked into Miracle Diet this, 90 day that and had bought enough silly pieces of equipment/videos/books than I would care to remember.  The truth of it all is that none of it really provided me with ongoing support, guidance or a plan on how to continue after a very fixed amount of time.  By adopting a slower, more methodical, evidence based habit system I began to develop a much deeper understanding of why I had been hitting roadblocks both physically and mentally time and time again.  The social support, one on one guidance and accountability exercises paired with focused functional strength training put me on a path to success that I am eager, and most importantly prepared to continue on.”

Happy Fit Small Groups. Sign up today! 

http://www.youtube.com/watch?v=1m8L7eenQhQ