Total Body Conditioning Boot Camp Workout

TOTAL BODY CONDITIONING WORKOUT _ Erin's Life Bites (1)

I have such a strange relationship with blogging these days, but not with writing.  I have been writing quite a bit over the past year, but in a more personal way that I am still unsure if or how I will use that work.

As I have mentioned (for like three years now), I don’t know what I am doing with Beets Per Minute.  On the one hand, it was my first attempt at blogging, and I met some great people through it and learned a lot about myself in the process.  On the other hand, I have also been through some very conflicting things about myself both professionally and personally.

I love health and wellness.  I have certifications and professional qualifications in massage, acupressure, personal training, nutritional therapy, fitness nutrition, eating psychology, and cognitive behavioural coaching. 

Since making health and wellness a priority in my life after losing my father in 2011, I have stuck with always making time for fitness.  I truly believe that fitness is my higher power. 

On the days when I don’t exercise – even just a ten-minute walk around the block – I can tell just how much that impacts my state of mind and how I feel. It also affects the personal choices I make as a result.

It’s been a difficult couple of years for so many people for so many reasons.  Sometimes I will be talking about the state of the world – waxing philosophical if you will – and the person I am talking to will say, “Girl, you overthink!”.  And they aren’t entirely wrong.  I do overthink things.  I’ve always felt like an old soul and an emotional sponge for what is happening around me.  I found a quote from Lykke Li that summed up this feeling perfectly,

There’s more discomfort being an old soul or a person who questions a lot of things.  I’m young, but I’m old.

Anyhoo, I’m definitely overthinking this post, but I also think I am taking baby steps to get myself back into the world of blogging.  I hav missed writing.

Now, for those of you who are like, “Shut up and give me my workout, please,” firstly, thank you for saying please and b, here is a workout for you to take to the gym or complete at home if you have a treadmill.

So, here is a total body conditioning boot camp workout combining strength and cardio interval training.  I am loving these types of workouts lately and use them in between running and indoor cycle workout days.  Let me know if you like it and do me a solid and PIN it if you feel like other people would like it too!

total body conditioning workout _ Erin's Life Bites

I hope to share more and be back with a post again soon.  In the meantime, check out this guest post about the connection between stress and digestion.

A total body conditioning boot camp workout combining strength and cardio interval training. Click To Tweet

What workout(s) have you been into lately?

Fit & Fab Boot Camp Workout

Fit and Fab Boot Camp Workout Erin's Life Bites

Happy Wednesday! I always think of Wednesday as the ‘springboard’ day of the week, because doesn’t it feel like the second it passes Sunday is here already? I dunno, maybe that’s just me, but lately, life is just going by so quickly.

via GIPHY

I was sick for about six weeks, and during that time I couldn’t workout much, and it was making me so down in the dumps. I have such a hard time when I think back to the long periods in my life when I didn’t exercise regularly (even just moving my arms!) — no wonder I turned to other things to try and make myself feel human.

It is always so humbling when I’m getting back into the swing of exercising after many weeks of not having the ability to do so. I think of this whenever I think of people getting started with fitness — maybe for the first time in their life. Exercise doesn’t have to be complicated — in fact, it isn’t — the best advice I can ever give about getting into shape or coming out of a fitness ‘slump’ is to find something you like and take it one workout at a time.

Overcoming a fitness slump? Get back on track by trying this Fit and Fab Boot Camp Workout! #bootcamp #fitfam #wednesdayworkout #HIIT Click To Tweet

I like to recondition myself by circuit and boot camp workouts. I love the endorphin rush I get after I’ve kicked ass for 45-60 minutes of challenging my body to move and build strength. It’s such a great rush.

via GIPHY

So, check out this fit & fab boot camp workout I put together to incorporate into my schedule this week. Time may be flying by IRL but it absolutely will during this fast-paced set of circuits. You can even do this workout outside if you bring along a pair of dumbbells when you hit the park. Save and share this on Pinterest and give it a try!

Let me know if you try it or what your favourite workouts for getting back on track are! And if you’re interested in some great HIIT workouts, check out this article over at Buffedd.com for some more inspiration!

25-Minute HIIT Cycling Workout + Playlist

25-MINUTE HIIT Cycling Workout

If you used to follow my old blog, BeetsPerMinute, you know that back home in the States I used to be a Spinning instructor.

I need to be one again – I do miss it so.

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I often receive requests for fun workouts and playlists and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favourite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong. If you see a theme with (most) of my workouts it’s that they are quick, fun and effective.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing exercise – especially in the winter.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

Try this 25-Minute HIIT Cycling Workout + Playlist #fitness #HIIT #Cardio Click To Tweet

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

Do you love Spinning or indoor cycling workouts? What’s your favourite workout song?

Diaphragmatic Breathing For A Stronger Core and Pelvic Floor Muscles

Benefits of Diaphragmatic Breathing _ Erin's Life Bites

Diaphragmatic breathing strengthens core and pelvic floor muscles

It’s probably not the hottest topic of conversation, but many women – particularly new Mums – struggle with weak core and pelvic floor muscles.  And the side effects of a weak core and pelvic floor muscles can be very frustrating when starting out a new fitness regimen.

Weakened core and pelvic floor muscles can also lead to back pain, and poor sleeping exacerbates pressure, specifically of the lower back and excessive lifting, bending and squatting motions.

Why diaphragmatic breathing is important

Mums are regularly lifting and turning every day, and the loads get heavier as time goes on, so a strengthening up your back’s support system (the core, hips, and pelvic floor muscles) is a must.

Although it is best to speak with your doctor about a which muscles are needing some fine tuning, there are some basic pelvic floor muscles strengthening exercises that can help strengthen not only your pelvic floor region but also the lower back and core.

Before starting the exercises, it is imperative to master proper diaphragmatic (or abdominal) breathing techniques as they are essential for correct form, increased coordination, and to prevent injury.  The proper breathing technique will not only help to strengthen the muscles but will also serve as an excellent time for relaxation and mental clarity.

Some additional health benefits of diaphragmatic breathing include:

  • Improved circulation
  • Increased respiratory fitness
  • Lower blood pressure
  • Reduced anxiety and stress levels
  • Improved core and pelvic floor muscle function

Start on your back with a pillow supporting your head and keeping your knees bent at a 90-degree angle.  Place one hand on your lower rib cage and upper abdomen and the other hand on the lower rib cage.

Breathing in slow and deeply,  feel your belly rise to meet your hand – breathing into the abdomen.  To breathe out properly, exhale and feel the rib cage return to a resting position.  Once you begin to master the breathing technique you can remove your hands and place them at your side to breathe on your own.

Benefits of Diaphragmatic Breathing for a Stronger Core and Pelvic Floor Muscles #WomensHealth #Coach #Core Click To Tweet

Start by practising this breathing technique for one minute and build up to 3-5 minutes.  As well, once this breathing technique is mastered, you should begin to add in performing this method in an upright, seated position

Here is a video showing the technique and some of the benefits of diaphragmatic breathing for strengthening the core muscles.  (via TheBelleMethod)

This breathing technique is beneficial anyone struggling with a weakened core and pelvic floor muscles, not just mums.  However, if you’re a new mum, it is always wise to check with your physician to be you are ready for any and exercises you perform.

30 minute functional boot camp workout _ erin's life bites
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Have you tried out diaphragmatic breathing techniques?  If so, have they helped you?

**This post was originally featured on RowdyRoddy.com

5-Move Agility Workout

five move agility workout _ erin's life bites

When it comes to an effective workout, many people believe they must go out and buy loads of pricey boutique fitness equipment items.  But the truth is, many items you likely already own can help you get in a fast and fun workout that can also bring you great results and the following agilit workout can deliver them!

You may have seen, heard of or even tried a workout using a “medicine ball” as they are a popular (and affordable) piece of exercise equipment to own.

However, many of the moves traditionally performed with a medicine ball can also be carried out using a football, and they will still get you a great workout.  Chances are you have a football kicking (pun intended) about somewhere at home!

Workouts using equipment like medicine balls are known as agility-based exercises.

What is agility?

Agility is the ability to change the body’s position while incorporating skills such as balance, coordination, speed, reflexes, and strength.   Adding in 2-3 days per week of agility circuits will keep your muscles engaged, metabolism boosted and boredom squashed.

Fast-paced, fun workouts — like the five-move circuit I am sharing with you today — are perfect for those of you who like to keep your workouts fun and challenging.

You may be curious how the use of a football fits into a workout that increases balance, coordinatio, and encourages strength?  Exercises performed using a football will allow you to control the force (strength + speed) of each movement you complete.  In other words:  If you throw your ball at an eight, you will also have to react to the ball at an eight as well.  In this way, you can customise and build up your speed, strength, and coordination each time you complete the moves.

Erin's Life Bites | Workouts
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When it comes to making the most out of a movement, quality beats out quantity!

5 Move Agility Football Workout

  1. Ball Pushups (via LiveStrong Woman)
  2. Alternating Rotational Ball Throws (via Redefining Strength/giphy)
  3. Sit-Up with Ball Toss (via ThriveTraining)
  4. Weighted Ball Squat Throws (via Jenn DeBeers)
  5. Alternating Ball Chest Fly (via FITASTIC)

For best results, perform these moves 2-3 days per week, performing 2-3 sets of 12 reps per exercise.

As a bonus, this is also a great workout to include the kids (or a partner!) if you don’t have access to a wall for your throws.  

Want to mix things up with your workout today? Try this 5 Move Agility Workout!  #hiit #workout #fitness Click To Tweet

Time for kick-off!

Do you try to improve your agility during your weekly workout sessions?