BETTER BALANCE Massage Therapy
293 Division Street, Side Entrance K7K 3Z7 Kingston, ON, Canada

Day 30!!! Let’s keep going I’ve started to create my own group workouts. Most days, my plan looks a lot cleaner than the one in the pic, but I cleaned it up for the actual workout lol: Ran through Lake Ontario park up KP hill and back Stairs x3 (to start): 9 stairs total ... -Walking lunges -Slam balls x25 -3 rounds of running & stairs -Skiers -Squat jumps or jacks -Plie squats -Banded lateral shuffles 1st > then without the band (15x each way = 30, for 60x total) -3 rounds of running & stairs -3 Planks: plank taps, classic plank 30s-1min, forearm to straight arm plank (plank-ups) Stability work: see video for demo Great for runners!! 3 sets, reps 15x, 15x, 20x -Curtesy lunges (with it without stairs) -Forward lunges & drive through with opposite leg (use arms and core for balance and added strength) > switch leg and repeat -Lateral lunge > switch leg and repeat

Day 29!!! Push-ups, push-ups, push-ups... Haven’t started your own challenge yet?! No problem! Start today!!! Start with 3 sets of classic push-ups (plank or downward dog for rest) & sprinkle in core, jumping jacks, squats... ... For results: You only need your own body weight, 5-7 minutes (to start), 4-5x/week Reach out if you need some help! We are stronger in numbers Don’t forget how much I promote the amazing app 7M Today’s workout

Hellooo!!! Tanja and I are happy to be back and seeing clients again... We still have appts available next week! Tension relief and some much needed relaxation during covid times?! We can help Visit www.bbmt.ca to book online! Too easy.

Day 30!!! Lets keep going Ive started to create my own group workouts. Most days, my plan looks a lot cleaner than the one in the pic, but I cleaned it up for the actual workout lol: Ran through Lake Ontario park up KP hill and back Stairs x3 (to start): 9 stairs total ... -Walking lunges -Slam balls x25 -3 rounds of running & stairs -Skiers -Squat jumps or jacks -Plie squats -Banded lateral shuffles 1st > then without the band (15x each way = 30, for 60x total) -3 rounds of running & stairs -3 Planks: plank taps, classic plank 30s-1min, forearm to straight arm plank (plank-ups) Stability work: see video for demo Great for runners!! 3 sets, reps 15x, 15x, 20x -Curtesy lunges (with it without stairs) -Forward lunges & drive through with opposite leg (use arms and core for balance and added strength) > switch leg and repeat -Lateral lunge > switch leg and repeat

Day 29!!! Push-ups, push-ups, push-ups... Havent started your own challenge yet?! No problem! Start today!!! Start with 3 sets of classic push-ups (plank or downward dog for rest) & sprinkle in core, jumping jacks, squats... ... For results: You only need your own body weight, 5-7 minutes (to start), 4-5x/week Reach out if you need some help! We are stronger in numbers Dont forget how much I promote the amazing app 7M Todays workout

Day 28! In memory of my beloved mom, I did a run and workout in Barriefield with a friend Day 28! In memory of my beloved mom, I did a run and workout in Barriefield with a friend

Day 27! Another wonderful, active day outside! Hike & paddle on my SUP I hope you also had some fun outdoor time this weeeknd

Day 26! K&P am trail run with a buddy (10k) Followed by an afternoon of kayaking Lake Ontario with another friend I will sleep well tonight

Self-care is not an act of self-indulgence, it is self-preservation... Audrey Lorde These are challenging times. We must support ourselves first and foremost, so that we are also able to support our loved ones and community. Stay safe & stay well!

Day 25! Another am workout with my running buddies along Lake Ontario park waterfront Strength circuit: 4 sets (reps based on fatigue: AMRAPS ~30secs) Push ups, Equilizer - pull ups & dips, slam ball, stairs, & squat jacks Core: 3 sets... bicycles, v-sit eccentric load, Russian twists See more

Day 24! Active rest day. You can walk, ride your bike, yoga, hike... even a gentle work out to practice your form Today: 1 hour walk with Mila Banded lateral shuffles & squats

Todays workout & hike is being dedicated to all the hard workers, who are doing an amazing job keeping us all safe and healthy Day 23! Beautiful, sunny morning, group workout at Lake Ontario Park Followed by another RMT hike with our pups!! What a great day!... Single leg workout for runners (or anyone for that matter): Add in stability & strength work

Day 22 of the Something is better than Nothing challenge! Grab some stairs!! Today: Run ~30mins (or pick an alternate aerobic exercise if youd like & do Modify as needed and have fun!)... x8 stairs (3-4 sets) Squats Walking lunges (deep and controlled) Burpees (with push ups) Single leg dips/squats (leg on bench or chair) Curtesy lunges (use stairs) (*Supportive leg is strong and stable - move as slow as necessary to maintain form and balance)

Day 21! HIIT yields results & doesnt take a lot of time! Today: ~30min run, cycle, elliptical, row, skip... (Do some intervals to increase the difficulty if you need more of a challenge )

Day 20! Happy Mothers Day to all of YOU beautiful strong ladies out there We spent the day hiking around Gould lake

Day 19! Beautiful, fresh, sunny morning for a Trail RUN with a couple of lovely ladies & our pups!!

Day 18! Grab your weights or use your own body weight! As always, the list below is to demonstrate that you can get fun and creative with your workouts! You can pick your own HIIT 30sec on 10-15 sec rest Today: (in no order) 3 rounds of 1min AMRAPS: Battle ropes, skipping, punching bag , speed bag, squat jacks, lateral skiers, kettle bell hip thrusts, banded hip thrusts & ended with (heavier) barbell chest presses... Thanks to my friends rockin garage gym, I was able to do a heavier lift this morning

Day 17! Get YOUR something done! Youll be so happy when its over Send me a msg to let me know how youre doing!!

If you werent already aware... Subways main bread ingredient: enriched flour - that spikes blood glucose (sugar) levels. If you like subway, like many do, I believe that the healthier option is the flat bread or bowls. Also consider their processed meats Best option?! Make your own at home! Just takes a little more planning and prepping, but alot healthier!

Now more than ever, WE need to advocate for HST exemption!!! YOU shouldnt have to pay HST for valuable health care... YOU can help us! Please take a moment to SHARE! Follow www.rmtact.ca to find out how you can help!

Day 16! Small, outdoor, group workout with my running buddies! Work out: Run, stairs & HIIT

Day 15 of the 30 day challenge! Grab a buddy for support! We had another great small group workout this morning at Lake Ontario Park... Laurie tricked us into doing another round of stairs for this clip https://www.instagram.com/p/B_z-qk6gGW1/?igshid=yec9mxd5gems

Day 14! Jump in anytime and get YOUR something vs nothing done This challenge is about inviting you to see what more you can be sprinkling into your day, to help strengthen your body and mind 7M app! Download it, its FREE! Todays HIIT workout: (Modify as needed!) (Followed by a run - add some cardio in before or after. Theres lots you can do: jumping jacks, skip, cycle, row, elliptical...)

https://www.healthline.com/nutrition/benefits-of-hiit

This is todays recording! I finally broke down and paid for a month subscription to ZOOM, so now I can share my recordings with you! Its 3 rounds of 12 exercises focusing on core, arms but a full-body workout. Get your something vs nothing done today! If its one round Have FUN! Stay tuned for more online workouts! https://us02web.zoom.us//os5UNaDC3HhJX8_L6F7mQukiPqjKX6a80 Access Password: V6?JK&#h

Day 13! Its an outdoors kinda day! Went for a longer run along the water What are you up to?!

SOMETHING feels better than nothing! Day 12 (today): 30min stationary bike & yoga (playful stability work) Day 11 (yesterday): stationary bike 40min, 10 push ups & yogaSOMETHING feels better than nothing! Day 12 (today): 30min stationary bike & yoga (playful stability work) Day 11 (yesterday): stationary bike 40min, 10 push ups & yoga

Day 9 & 10: Not going to lie, Im feeling sore from getting back into more of a regular HIIT and running routine Im moving through DOMS for sure! Yesterday Day 9: a small run with Mila ~3k and a lot of yoga! Today Day 10: a HIIT via ZOOM with a friend Find someone to help keep you stay accountable! (And its more fun with a buddy!)... Warm up: 25min stationary bike (flushing the legs!) HIIT through the 7M app: Stability and mobility work for our upper body and core. Tons of plank variations. GREAT WORKOUT!! All you have to do is download the app. (They have just uploaded new workouts.) I cant say enough about my for this APP!

Hellooooo! Self-care & hydrotherapy tip Following The Iceman (Wim Hof)s COLD therapy regime, I decided to integrate cold in the middle of my hot shower and WOW! It may have been the shock lol but it really did lift my spirits and wake me up Steps: -Take your hot shower and do everything you need to do first -Then slowly turn the temp to colder and colder, until its sufficiently cold and tolerable for about 30secs-1min (if you can go longer ) ... NOTE: you must BREATH through the cold and uncomfortable temperature!! -FINALLY turn the temp up again and enjoy relaxing your body in some more heat & have a LAUGH (because we all need to laugh a little more - especially these days ) See more

Day 8 of the challenge! Outside workout: 3k run to warm up, stairs (x8), lunges: curtesy, walking, laterals, single leg reg & with bursts; squats, single leg arm reaches... you get the point Day 8 of the challenge! Outside workout: 3k run to warm up, stairs (x8), lunges: curtesy, walking, laterals, single leg reg & with bursts; squats, single leg arm reaches... you get the point

Day 7! Ran ~5k with my dog Mila and yoga in the park Get YOUR something vs nothing done! Youll feel better! (Some options: 30seconds reps jumping jacks, squats, push ups, planks, mountain climbers, core...)Day 7! Ran ~5k with my dog Mila and yoga in the park Get YOUR something vs nothing done! Youll feel better! (Some options: 30seconds reps jumping jacks, squats, push ups, planks, mountain climbers, core...)

Challenge Day 5 (yesterday): active rest day - yoga and walked mila Day 6 (today) Safely increasing my distance again - 10.6k on the K&P trail Being careful to not flare-up my leg. I hope youre all safe; and staying healthy body & mind!

Join me on day 4 of my something is better than nothing challenge for a HIIT style workout, where your name is your workout! Associate 1 exercise to each lett...er for AMRAPs in ~30-45 secs with a short 10-15s rest in between: (for example) A=pushups L=t-shirt sliders (core) A=plank w shoulder taps N=bicycles (elbows to opposite knee - core) A=push ups... If your first name is kind of short like mine, add a couple of letters from your last name or create a workout for your entire first+last name! HAVE FUN See more

Day 4! Turn up your favourite music and dance!! At home, at work, in the car; by yourself, with a friend, family... just shake what your momma gave ya!!

Day 3 of the challenge! What a beautiful spring day for a run on the K&P and Rideau trails

Day 2 of the Something vs Nothing Challenge!! Whos in?! Theres no excuses! The point of this challenge is to invite YOU to see how accessible/possible it is for YOU to get SOMETHING active in your day done vs nothing... Ill be posting fun, diversified and challenging workouts for you! Lets have some FUN TOGETHER!!!

Now more than ever, WE need to advocate for HST exemption!!! YOU shouldn't have to pay HST for valuable health care... YOU can help us! Please take a moment to SHARE! Follow www.rmtact.ca to find out how you can help!

Who has a home gym & what do you have?! (all you really need is a little space, YOUR BODY weight & some determination!)Who has a home gym & what do you have?! (all you really need is a little space, YOUR BODY weight & some determination!)

This goes along with the workout I posted today! 3 sets of 12 exercises, 24 minutes total Hardest exercise was the Jack Knives HAVE FUN!!

This is today's recording! I finally broke down and paid for a month subscription to ZOOM, so now I can share my recordings with you! It's 3 rounds of 12 exercises focusing on core, arms but a full-body workout. Get your something vs nothing done today! If it's one round Have FUN! Stay tuned for more online workouts! https://us02web.zoom.us//os5UNaDC3HhJX8_L6F7mQukiPqjKX6a80 Access Password: V6?JK&#h

Lets stay connected and healthy https://themighty.com//what-do-i-put-in-self-care-kit-men/