Home/Articles Posted by Erin (Page 10)

Need a way to trick yourself into a work-out?

Ok, I thought it would be a good idea to post a realistic/common scenario: It’s the end (or start) of a day.  You know that now would be the ideal, or only, time to get a work-out in and that little voice in the back of your mind (you know, the one you try to suppress) is telling you that you really should exercise…

  1. Put on your work-out clothes & sneakers
  2. Head-out the door
  3. Walk fast/jog in one direction for 10min
  4. If after 10min you are still dreading the thought of exercise, turn around and head home (you will have gotten 20min of exercise in by the time you return… see the trick???)
  5. If after 10min of exercise the endorphins (happy chemicals in your body) are doing their thing properly, and you are reformed to the idea of a work-out, perform 10 squats + 10 push-ups + 10 walking lunges + 10 knees-up running (each leg = 20)
  6. Then walk/jog 5-10 more minutes and repeat.
  7. Head on home after your second set of the exercises (this will be after 20min of walking, or jogging)
  8. 5-10min after the turn around, perform one more set of the exercises… by the time you get home you will have done 30 squats, push-ups, lunges & knees-up, not to mention the 40min of walking, or running!!!
  9. Follow this up with lots of water, a healthy meal, some hugs and kisses from the kids + your honey + your pet and pat yourself on the back for doing something good for yourself & your body :)

TRICKS to AMP-UP the cardio:

  1. choose to walk 1min, then jog 1min
  2. choose to walk with a pair of free weights (3-8 lbs) in hand… you can use them during your squats & lunges too!
  3. run the entire cardio portion :)

Have a happy and healthy day! Erin

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Got 20min to get sweaty?

I said minutes, not seconds :)  on to the work-out…

Here is a great ANYWHERE work-out (which we performed at the work-out tonight):

  • Equipment: a light pair of free weights (5-8lbs is ideal… a little lighter, or heavier, as necessary.
  • Perform a 5min warm-up, including light aerobic activity, 10 slow squats, 10 lunges, 10 shoulder rolls each way, 10 push-ups against a wall and a bit of dancing … for fun :)
  • Perform 45sec of each exercise and take 15sec to rest/sip water while setting-up for the next exercise:
  1. wall squat + biceps curls
  2. squat press
  3. skipping, or run in place with high knees *without weights
  4. alternating lunges with weights at shoulders, or extended overhead (arms stay straight = hardest option)
  5. front plank (plank with knee touch downs = hardest option) * without weights
  6. shoulder raise 10 reps + jumping jacks 10 reps (replace jacks with burpees, if you are looking for a big challenge)
  • After performing 1 set of each exercise, rest and drink water for 1min
  • Repeat two more times, for a total of 3 sets & 20min of work
  • Have a happy & healthy day :)


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Mighty Fit Kids @ Caldwell School Gym on Wed 9 May

Considering that it is calling for thunder showers tomorrow night, I have reserved Caldwell School gym for Mighty Fit Kids this week.

Please meet at Caldwell School Gym @ 5:45pm (enter the double blue doors via the parking lot)

The address is 70 Caldwell St in Carleton Place and the google maps direction is:

Please email, or comment on FB, or my web-blog, to let me know you have received notice of the location change :)


Work-out Tonight is @ Caldwell School Gym…

Although I am not afraid of the rain, I thought I would go ahead and give us one night of dry training :)

Please meet at Caldwell School Gym @ 6pm (enter the double blue doors via the parking lot)
The address is 70 Caldwell St in Carleton Place and the google maps direction is: 

Exercise is Actually Convenient (it’s fast & can/should include the kids!)…

You may, or may not know that the most efficient way to burn fat is to perform interval training at higher effort/work intensities (such as participating my fitness work-outs – hint, hint).  This is far more effective at fat loss and fitness boosting than the old-school method of only performing steady, lower effort activities (such as “power walking” or steady jogging).

Well, the convenitent thing about interval training is that it can (and should) be broken-up with periods of active recovery/rest.  This is great news for multi-tasking professionals, and/or moms!!!

I just performed a great high intensity interval training work-out with my 4 yr old & 11 mo old.  Now, before you go rolling your eyes and saying “only a fitness professional, or enthusiast would do that”, consider…. you have 20-30min:

  • before the bus comes for the kiddies (this was me this morning),
  • on your lunch break,
  • before you have to shower for work,
  • until the kids get home and you have to start supper,
  • (you get the idea)

Why not, do some sort of exercise, rather than nothing at all… better yet, why not set an awesome example and get the kiddies involved!

20-30min work-out:

  1. perform a 5min light jogging/speed walking warm-up including a few lunges, squats, shoulder rolls and wall push-offs (your warmed-up after you have started to sweat and your heart rate & breathing is elevated to a moderate to high rate)
  2. perform 4-6 sets of the following (keeping the intensity to a “hard + muscle burning, but NOT I’m going to faint” effort):
  • 10 squats (or jumping squats)
  • 10 push-ups (or elevated push-ups against a car, or wall)
  • 10 lunges (or jumping lunges)
  • 100-200m run (as fast as you can)
  • … then walk back the 100-200m for recovery and start your next set once your breathing is close to normal

*** I had my 4 yr old squat, push-up and lunge with me (when he got tired, I had him jump around and count the repetitions with me) then I raced him on his bike (I was on foot)… the baby was in the stroller and laughed at us the entire time.

Where there is a will, there is a way!  If you need a little help tailoring a work-out to suit your will & way shoot me an email and I will be more than happy to assist!

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May Mighty Fit Kids

May Might Fit Kids starts TONIGHT! 5:45-6:45pm @ Riverside Park (meet at the gazebo). We will be doing mini work-out, agility, coordination, speed & sports stations… there are still 3 space left, so tell your friends :)
New special feature: outdoor fitness for the kids & assistance from the U15 Lanark United Girls Soccer Team (woot, woot!)

One Month Challenge: A Good Breakfast & Snack Choice

I’ll give you a quick overview on what is screwing-up most peoples health & fitness goasl… It is not our meals which tend to sabotage our energy and our waistlines, it is how we start our day and what we eat for snacks. 


  1. you need to eat breakfast (and it has to be of good quality)!
  2. you are not eating enough protein!
  3. you need to drink a lot more water!


If you want to feel full until lunch and have good energy (both body and mind), your breakfast should be high in protein and low in quick digesting/insulin spiking carbohydrates (FYI – breads, toast, cereal, fruit yogurts, jam, sugar are all effectively sugar in your body – they all digest quickly and spike your blood insulin).

*** Smart Breakfast Choice: 3 egg omlete stuffed full of colorful veggies… top with diced tomatoes

Keep it simple & quick: heat a skillet with a little bit of butter, coconut oil, or grape-seed oil in the pan.  The scramble 3 eggs in a bowl, chop-up a boatload of colorful veggies (spinach, peppers, mushrooms, fiddle-heads, onions, broccoli, etc) and toss them in with the eggs.  Once the oil, or butter, has had 2-3 minutes to heat, drop the eggs & veggie mixture in the skillet.  Fry until starting to brown and then flip and repeat.  If you want to add a bit more flavor: mild (add rosemary & oregano), medium (add mustard & cumin), or hot (add cayane, or diced jalapeno).

  • Before you freak-out… yes, leave in the yolks!  One large egg has 7grms of protein (almost half of which is in the yolk), 70cal (that’s the same as 1.5Tbs Tim Horton’s coffee cream) and good cholesterol (your body will make cholesterol, if you do not provided it, so relax and enjoy the entire egg).  Also, if you omit the yolk (about 50cal), you will be more likely to munch before lunch!
  • Before you freak-out… if 3 eggs seems like a belt-lossening feat, consider that 3 large eggs will supply you with 21 grms of protein and only 210cal and will keep you full unitl lunch (maybe longer).  A bagel will give 5 grms of protein (at best), 275cal (or more on average and that’s before you load it with spreads) and will have  you hungry within a hour.   Also, you could always make it a 2 egg, or 2 whole + 1 white only omlete.


These are often emotional little beasts, influenced by what is immediately what’s in front of our eye, or left by the Easter Bunny, Santa Clause, Halloween, little old lady next door, etc, on the office table.  They almost always originate from a package (ie. from the shelf of a centre grocery store isle).  You should think about your snacks like mini meals: eat in food groups, eat small portions, eat real food and eat a varriety (ie. NOT 3 bags of the latest fad 100cal bag of crackers, rice cakes, or other “diet” gimick snack)

*** Smart Snack Choices:

  • handful of almonds,cashews and/or walnuts + a piece of fruit, plus a  tall glass of lemon water
  • 2/3 cup plain Greek yogurt + 1/2cup berries + large cup of tea (aim to leave-out the sugar)
  • 1-2cups veggie sticks + hummus, plus lemon water

***What to drink:

  • WATER!!!!  Drink it until your pee is clear!!!!
  • lemon water (cut-up lemon wedges and drop them in your ice water… yum!).  It is good for you too, as it helps make your blood more alkaline (it’s a good thing)
  • white & herbal teas

Let me know your thoughts and feel free to make special requests for blogs/info.

Have a happy & healthy day :)


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May One Month Challenge

Happy May!
Today marks the start of the my Work Your Butt Off Camp and the MAY ONE MONTH CHALLENGE…

Work Your Butt Off is a high intensity & highly effective circuit training work-out, on Tuesdays & Thursdays, from 6-7pm.

The May One Month Challenge sets you up to feel amazing within one month!  Simply join one of my fitness camps and eat only real food this May (guaranteed awesomeness by 31 May!!!)
There are only a couple spots left, so let me know if you want to grab your chance to feel amazing by May 31st.

call: 613-451-6006
camp schedules:


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