BodyBack Fitness

A little something AWESOME for tomorrow if not right now!!

Please comment with one exercise you can do tomorrow and will feel great after doing... I.e. 4 sets of stairs. I challenge you to conquer your exercise and someone else's today! Post your success and your challenge!!

Yummy breakfast oatmeal! Clean eating worth sharing that tastes awesome. We all enjoyed this one and our kids loved it. Enjoy.

BodyBack Fitness Weekday Home Workout Please warm up by marching in place and then going up and down your stairs holding your handrail for the length of a favourite song on your playlist (3-5 minutes). Perform each of the following 3 exercises 2x. *I have listed some ways to add challenge to each. 1. Hamper Squats place your rectangular laundry bin overturned behind you. It’s plastic so don’t sit down on it. Instead for this exercise let’s point our tows straight forwar...d, place your feet shoulder width apart, squat back to tap your bum cheeks on the bottom of your overturned laundry bin. 12-15 reps = energy boosting fat burn. *Grab something weighted between your hands and lift it up as you squat, squeezing your tummy tight. If your hamper is too low - throw a pillow on top of it and squat to tap the pillows!! Then move to your Stairs, go up and down 2x. 2. Hamper Taps now please place your overturned laundry hamper in front of you. Have a seat and now lower your back to lay down on the floor. Place your heels on the hamper that rest far enough out from you so that your legs are straight. Raise your legs together to be straight above your hips. Pressing your palms into the ground, back against the floor lower you legs to heel tap the hamper and then raise, now repeat with your legs open so that your feet can tap on either side of your hamper. 12-15 reps of legs together and apart. *Please squeeze your tummy to help protect your back and to add those muscles into your workout! Now head back to your Stairs and Go up and down 2x. 3. Hamper Plank with Pillow please turn your hamper right or open side up (so you can place a throw pillow in it). Get yourself into a Plank position (palms planted under your shoulders, knees or toes down keeping your body straight). Place your hamper in front of you and a pillow beside it. Your challenge is to lift the pillow with a straight arm to tap the pillow in the hamper and then tap it outside of it. Repeat 12-15x/arm. *Add a tap beside your hip. Now head back to your Stairs and Go up and down 2x. Can you Repeat these moves 2 more times? Try to continue these moves to keep moving continuously for at least 20 minutes!! After your 20 minutes (minimum) Stretch and enjoy some water and a BodyBack Snack which means one containing protein and complex carbohydrates to encourage blood sugar balance, reduced cravings and energy to restore and rebuild. Kind regards, Sherry McCauley B.A., CCPE, PTS, PFS, NWS www.BodyBack Fitness.ca 613-331-1214