Hi everyone! Hope you all had a great week. Finally in Toronto the sun has taken it’s head out of its butt, and has appeared!! The average high this weekend was 30 degrees (86 F for you American readers), and I am not complaining one bit.
This week has been SO busy, hence the lack of any posts on here. I have barely been home for longer than an hour before going to bed each night! If you follow me on Instagram, you’ll see that on Monday I wrote and passed my NSCA Personal Training Exam!! I have been studying for it for about 6 months, and finally I felt it was time to write it. And I passed!! With 84%. I am so happy and proud of myself for completing it. Now I am able to enjoy the rest of summer to myself, working on my website and my tan, and NOT being face down in my textbook. It was tough (and i’ll be writing a post on studying for it soon). Tons of reading, reviewing, listening to YouTube videos and reading articles, but ABSOLUTELY worth it!
On Tuesday Adam and I biked down with some friends to the Beaches in Toronto and played some beach volleyball! Such a tiring day – I finished work, did a great back and sprint workout at the gym, biked 20 minutes to the Beaches, played 1.5 hours of volleyball, and biked 20 minutes back. Adam and I treated ourselves to some amazing Indian food for all our hard work.
On Wednesday we went to go watch Canada play Samoa in rugby! The 2015 World Rugby Pacific Nations Cup is currently happening. 6 teams are all involved if you can guess: Canada, Fiji, Samoa, Japan, Tonga, and the United States. Unfortunately Canada lost in the very LAST play of the game 21-20. Literally, it was like at the 81:00 minute mark, and Samoa scored. Disappointing, but still great to watch.
Thursday was a BBQ with friends and Friday is today! So like I said… Super BUSY! Hopefully I can get some posts written this weekend (although its the long weekend, and somehow I doubt I will get much done at all!)
If you haven’t seen it yet, I posted a Light/Recovery Workout which is perfect for those days that you’re feeling a bit sore, but still want to get a bit of a sweat on! Check out the exercises below:
1A: Light Jog/Run: Set up cones about 20-30 meters apart. You are going to begin each exercise with running between these cones. Don’t worry – i’m not talking sprints! Just to get your heart rate up a little, and to get the blood warmed up. Start at one cone and jog up, and then back pedal back, making sure you’re looking behind you so you don’t fall! Easy peasy – just once both directions.
1B: Jumping Jacks (30 reps): Everyone knows how to do jumping jacks.. right?! I’ve been doing these since I was a kid! Start with your feet together and hands by your side. Jump your feet out at the same time, while bringing your hands up and over your head. Repeat for 30 reps, going faster if you want to make it tougher
2A: Light Jog/Run
2B: Body Weight Squats (15 Reps): Start with your feet shoulder width apart keeping your knees inline with your toes. Squat down, flexing at the hips and the knees, going slightly lower than 90 degrees. Push through your heels and stand up. If you want to make this harder, you can add a little jump in between each squat.
3A: Light Jog/Run
3B: Plank Shoulder Taps (15 Reps/Side): Start in a plank position with your hands directly beneath your shoulders and butt flat. Tensing your core muscles, lift up your right hand and tap the front of the left shoulder (opposite hand to shoulder). Bring it back down to starting position and repeat on the other side. This is one rep. Be sure that when you lift your hand to not let your hips swing to the side. Keep your entire body parallel with the ground. It is important to keep your core muscles engaged so you can help stabilize yourself.
4A: Light Jog/Run
4B: Crunches: Lie on your back with your knees bent, and feet flat on the ground. Using your core, lift your shoulders off the ground coming up so that your torso makes a 45 degree angle with your upper legs. Come back down to starting position and repeat. If you find that your feet are coming off the ground, or you are using your arms to swing your torso up, just do small crunches instead.
5A: Light Jog/Run
5B: Tuck Jumps: Start by bending slightly at the knees and hips, so you get a little bit of momentum. Jump up, and as you jump, lift your legs so that your knees are coming up to your chest. Land softly, with a slight bend in your knees. Between every jump, swing your arms behind your body so that you are getting more power for each rep. If you can’t do them one after the other, take a 2-3 second break between each one.
Do you guys have plans for the long weekend?
Do you have a particular ‘workout’ or activity you like to do to recover?