Movement First Training

6 exercises. 6 minutes. You can do it . Study break movement Set your timer to go off every 30 seconds for 6 minutes. You complete 2 rounds in the 6 minutes of: A1) Alternating T side plank with sweep through... A2) Alternating Bridge March A3) Hollow hold A4) Bear ISO hold tap outs A5) Hands to toes crunch A6) Double leg bridge to knee extension Once the timer goes off ~ simply start immediately with next exercise. Only have 3 minutes to spare? Do one round. Have 9 minutes to spare? Do 3 rounds. #countonyourself #core #homeworkout #fitness #healthyhabits #rmcpe #stayathome #lockdownlife

Coaching Point Note how high my hips stay on the kickstand deadlift vs the split squat. They are two totally different movements. The kickstand deadlift is a hinge so drive the hips back feeling the tension in the front leg hamstring ~ you can see my front leg shin stays perpendicular to the floor with minimal knee bend 3 exercises and 8 minutes of your time to keep moving at home into the weekend ... Grab those dumbbells and hit it 3 sets of: A1) Kickstand Deadlift with Row x 5/side A2) 1 Leg Bridge with Press x 5/side A3) Offset Split Squat x 5/side A4) Rest 30-60 seconds If you have more time ~ I did 20 minutes of intervals on my bike first. 30 seconds somewhat hard x 90 seconds easy x 10 rounds. Don’t have a bike? Go for a walk or run #movewithkara #homeworkout #dumbbellworkout #fullbodyworkout #healthylifestyle #countonyourself #rmcpe #ygkfitness

Have you ever ran a 2.4km run test before? The 2.4km run is part of the @rmccanadacmr Physical Performance Test (PPT) and is used to measure the individuals cardiorespiratory fitness. In normal years, each student would do this test once in the Fall and once in the Spring on campus on a specific route wearing a chip to record their time. This weeks @2squadron home challenge is to get out and do this gut check run wherever they are in Canada Swipe to see current standar...ds and why cardiorespiratory fitness is so important. Keep in mind this is a test. This test is meant to be ran as fast as possible, therefore is extremely taxing on the body. This type of training in those intensity zones ideally should be only 1-2 times per week. Keep in mind the majority of your cardiorespiratory training should be in a much lower intensity zone through out your week. For example ~ cardiac output methods (run,cycle,swim,strength circuits 30-60 minutes at continuous pace that you can breath) Happy Running Kara #countonyourself #hearthealth #fitness #running #movewithkara #rmcpe #military

Do you do any variability with intensity during your week? Intensity meaning how hard you feel you are working. 1-2 times per week try adding this simple method to your workout. I use the App ~ Push Press Workout Timer. I use the Tabata option and just put work x 10 seconds and rest x 50 seconds x 20 rounds. Works great as you can still play your music at the same time This was my workout yesterday on the K&P trail. Gloom day ~ didn’t feel like doing much ~ but got my ...butt outside and did this quick heart health aerobic session in the woods with nature #countonyourself #lockdownhealth Don’t want to run or walk? No problem ~ choose any modality you want. Row, cycle, strength circuits. Lots of options. Just keep moving Have a wicked weekend #youareinthedriverseat #healthylifestyle #homeworkout #running #cardiacoutput #hearthealth #rmcpe

Have you ever ran a 2.4km run test before? The 2.4km run is part of the @rmccanadacmr Physical Performance Test (PPT) and is used to measure the individuals cardiorespiratory fitness. In normal years, each student would do this test once in the Fall and once in the Spring on campus on a specific route wearing a chip to record their time. This weeks @2squadron home challenge is to get out and do this gut check run wherever they are in Canada Swipe to see current standar...ds and why cardiorespiratory fitness is so important. Keep in mind this is a test. This test is meant to be ran as fast as possible, therefore is extremely taxing on the body. This type of training in those intensity zones ideally should be only 1-2 times per week. Keep in mind the majority of your cardiorespiratory training should be in a much lower intensity zone through out your week. For example ~ cardiac output methods (run,cycle,swim,strength circuits 30-60 minutes at continuous pace that you can breath) Happy Running Kara #countonyourself #hearthealth #fitness #running #movewithkara #rmcpe #military

Easter weekend shake out For our heart health ~ variability in training intensity 1-2 times per week is really key. When people do interval training ~ they often forget about how important the rest component is and how fast your heart rate can come down after an intense burst of 30-60 seconds of really hard work. The problem is ~ rest time can be boring and who has time for that rest ~ so here is a way you can keep moving the entire time. Here is my workout from ye...sterday. I did a 10 minute warm up then did 5 rounds then a 5 minute recovery added on the bike at the end for some extra volume. Doing two rounds of the circuit before jumping on the bike ~ you should see into the second round your heart rate go up .... if you swipe you will see my pyramid for each round ~ then when you jump on the bike the goal is to simply get your heart rate back down and then keep a recovery pace. When I was on the bike my heart rate goals were to have my heart rate get back down to 130 in under 1 minute then keep a 130 - 140 recovery pace for the remainder of the time on the bike before the next round. For any @2squadron or @rmccanadacmr cadets that want to do this for a training journal entry ~ this would count as both a strength and a conditioning session. Here would be your breakdown for your assignment details under movement category. A1 - Hinge A2 - Squat / Vertical press A3 - Vertical pull A4 - Core / press A6 - Conditioning Don’t have a bike? How about walking, jogging, rowing, go up and down stairs .... just keep it active and heart rate between 120-150..... You could also add more chin ups to the 5 rep range but for me 2 is what I can maintain over that total period of 5 rounds. Keep moving #intervaltraining #circuittraining #kettlebells #cycling #homeworkout #movewithkara #rmcpe

Easter weekend shake out For our heart health ~ variability in training intensity 1-2 times per week is really key. When people do interval training ~ they often forget about how important the rest component is and how fast your heart rate can come down after an intense burst of 30-60 seconds of really hard work. The problem is ~ rest time can be boring and who has time for that rest ~ so here is a way you can keep moving the entire time. Here is my workout from ye...sterday. I did a 10 minute warm up then did 5 rounds then a 5 minute recovery added on the bike at the end for some extra volume. Doing two rounds of the circuit before jumping on the bike ~ you should see into the second round your heart rate go up .... if you swipe you will see my pyramid for each round ~ then when you jump on the bike the goal is to simply get your heart rate back down and then keep a recovery pace. When I was on the bike my heart rate goals were to have my heart rate get back down to 130 in under 1 minute then keep a 130 - 140 recovery pace for the remainder of the time on the bike before the next round. For any @2squadron or @rmccanadacmr cadets that want to do this for a training journal entry ~ this would count as both a strength and a conditioning session. Here would be your breakdown for your assignment details under movement category. A1 - Hinge A2 - Squat / Vertical press A3 - Vertical pull A4 - Core / press A6 - Conditioning Don’t have a bike? How about walking, jogging, rowing, go up and down stairs .... just keep it active and heart rate between 120-150..... You could also add more chin ups to the 5 rep range but for me 2 is what I can maintain over that total period of 5 rounds. Keep moving #intervaltraining #circuittraining #kettlebells #cycling #homeworkout #movewithkara #rmcpe

Clean ~ press ~ squat ~ snatch Give this complex a try ~ lots of options go for time 5-20 minutes ... do 6-8 reps take some rest do 3 - 5 sets break the complex down ~ start with just the Clean to press.... or squat to snatch .... then put them all together how about two kettlebells How did I use this recently? Went for a 20 minute run first then did 20 minutes of this complex @ 25lbs. Checked my heart rate every 5 reps. If heart rate gets around 75-80% ~ rest and wait for it to come back down. Then continue Bam conditioning checked off the list... with the added bonus volume of squat / hinge / press / pull / core all in one #kettlebellworkout #kettlebellcomplex #homeworkout #clean #press #squat #snatch #rmcpe #movewithkara

Beauty early morning hike. Beauty day in #ygk. #parrotsbayconservation #hike #outdooradventures

Celebrating good ol’Irish Luck, Friendships and Happiness. From us to you ~ have a safe and joyful St. Paddy’s day

Well that was an experience CrossFit Open Equipment Free 21.1 complete @2squadron @rmc11sqn who is going to kick my butt? Flip/swipe through I took a picture of my board with how I was tracking Also, took a screen shot of my Heart rate chart. That’s why I put today as a high intensity and volume day ~ all that green and red colour it’s a lot. Tomorrow will be a nice recovery day for this girl. ... I completely hit the wall at about minute 11:00. My last 12 wall walks were not the prettiest ~ my upper body muscular endurance engine let me down on this one. Pretty sure my shoulders and wrists will be sore tomorrow. I was in my basement and just used a black duct tape to mark my line for the jumps. Safety first ~ this is a freaking hard workout .... go within your limits and don’t break anything in your house ~ lol. Thanks @jackie_c_clark for the push ~ to push myself on this Friday to get out of my comfort zone of training. Good luck everyone #growthroughwhatyougothrough #movewithkara #rmcpe #crossfitopen2021 @rmc_physed

Supper last night after a beautiful sunny day in Kingston ~ Instant Pot Lemon Vegetable Risotto from @lexiscleankitchen I love this recipe and have made it often for friends over the last couple of years ~ it never disappoints. And the best thing is you are not standing over the stove mixing for for 30 minutes like traditional risotto The fresh lemon zest is a must ~ don’t skip it ... #instantpotrecipes #risotto #supper #eatwithfriends #mealswithkara #nutritionmonth2021 #rmcpe #veganfood #veganrecipes

Have a bike and a TRX or Rings? Here’s my conditioning focused day yesterday with some single leg squat, upper pulling and pressing into the mix with cycling My goal was to end my session with an average heart rate between 135 - 145. ... Goal accomplished my average heart rate over the 45 minutes was 140 I completed 9 rounds in 45 minutes I also did a 6 minute Core EMOM at the end: Min 1 ~ alternating forearm side planks Min 2 ~ 20 Bridge matches then bridge plank hold with band over my hips Min 3 ~ 10 V-ups then hollow hold Don’t have a TRX? You can use rings, tie a longer bed sheet to the door ~ YouTube it ~ or simply use dumbbells and do split squats, 1 arm row and push ups Happy Training #basementworkout #aerobicfocus #singlelegsquat #trx #trxworkout #cycling #circuittraining #workout #homeworkout #cardiacoutput #healthyheart #hearthealth #core #ygkfitness #exercise #movewithkara #rmcpe

#thoughtoftheweek #makeadifference #youreinthedriversseat #lifegoals

This makes my mornings so much easier and helps me to not go for the bagel option more often ~ I’m a sucker for a bagel and Peanut butter I try to pre make on Sunday’s ~ then for at least three breakfasts during my week is a healthier option with minimal effort in the mornings. I love the fridge breakfast mason jar overnight things as well ~ but in the winter ~ I prefer something warm and comforting to start my day ... Get up have your coffee ~ and check emails or whatever for the 20 minutes waiting for the magic to happen Also could be used for that mid day study snack instead of going for those chips or cookies #mealswithkara #breakfast #oatmeal #healthylifestyle #mealprep #quickmeals

Have a pull up bar and a kettlebell at home? This was the workout I did yesterday. If chin ups are a challenge to complete in under 10 seconds then replace with 1 flexed arm hang hold for 10 seconds or an eccentric lower. Rest is minimal between each 10 min EMOM this workout should not take longer than 35 minutes. ... I used a 35lbs Kettlebell for this workout. Purchasing a chin up bar that can connect to a door frame is another cheap and key component to add to your home gym as these lockdowns continue. I just checked ~ $35 - $50 bucks from Amazon and have it by next week Or support local and order one from @canadiantire that’s where I got mine back in March. #justdoit #keepfitathome #ppt #homeworkout #exercise #kettlebellworkout #kettlebellswings #fitness #ygk #core #chinup #gobletsquats #thruster #lockdown

As I sit here drinking my morning coffee ~ this is my New Years Eve #homeworkout I just put together that I will be hitting in my dining room this morning 1 complete round is starting at 10 Jumping Jacks and ending with the hollow body hold Let’s do 10 Rounds. That’s 5 minutes cumulative hollow hold by the time we are done want to improve you pull ups/chin ups/ flexed arm hang and overall shoulder health? ~ let’s get that #core fired up #movewithkara #fitness #health #moveathome #lockdownfitness #ygk #bodyweightworkout #movewell #moveoften #exercise

Who else is hitting @jackie_c_clark 28 days of lockdown FITNESS? She is on day 3 and I just did it I haven’t worked out in a week ~ so time to get back onto the health wagon ~ not because I feel badly about all the over indulgence of food and holiday bevies ~ but because it’s the right thing to do for my ticker muscles and mind I added 8 minutes of mindfulness at the end ~ what are you grateful for today? #foryourhealth #imlivingtosee100 #whataboutyou #rmcpe

1 pan Perogi breakfast so easy so yummy. I used @officialfarmboy mushroom perogies this morning for this mash up with fried onions, spinach and tomatoes. And a dollop of sour cream on top All I did was take a pan that has a lid put a bit of water to coat the bottom of pan and put on medium to bring to boil ~ then put to low. slice onion ... throw onion and perogies into pan ~ put lid on and let steam for 5 minutes. Half way point ~ flip them ~ keep an eye on them ~ you may have to add a splash more water. take lid off and now add garlic butter and a bit of olive oil. fry on low heat with lid off for about 5 ~ 8 minutes ~ flipping perogies a few times. throw in tomatoes for about 1-2 minutes once tomatoes look nice and plump~ add a handful of spinach and put the lid back on. spinach does not take long to cook~ mix a couple times over 60-90 seconds throw in bowl and add sour cream on top Give it a try sometime if you are a perogi lover heck maybe lunch or supper meal too #breakfast #breakfastideas #eatspinach #perogies #potatoes

Isn’t amazing the positive energy you get from your Christmas Tree the ornaments that have meaning, the twinkle of the lights, the smell of nature, the thought of Santa coming After my home workout today ~ I did my 8 Minutes of Mindfulness by my tree ~ and yup this is my comfy position As we get into this busy weekend and the stress of more red zones take the time to think about what you are grateful for ..... you won’t be sorry ... If you are interested in starting some guided meditation ~ check out iRest.org ~ it’s a great place to start Happy FriYaY and congrats to the students who are closing a chapter on this crazy, crazy Fall on line learning at home term. You all ROCK. Now enjoy some well deserved rest #begrateful #mindfulness #itsnotjustthephysical