Whole Self Counselling and Fitness

Updated January 20, 2021 SOCIAL DISTANCING MENTAL HEALTH CHECK-IN...... I’m doing great... I am okay I’m okay-ish Things are tough I’m struggling I’m having a hard time and wouldn’t mind if someone reached out to me I’m in a bad place right now Drop your heart colour and let us know how you are doing!! We are here for you. We are offering 15 complimentary check -in’s. PM us to set up your phone/ zoom call We’ve got this! One day at a time

HIIT Cardio and Glute workout. Pop Jacks Spider Climber Repeat 4 times. 30 sec work 10 second rest. ... Rest 30 seconds Sprinter Crunch Combo Repeat 4 times. 30 sec work 10 sec rest Rest 30 seconds Side lunge hops Dolphin jacks Repeat 4 times. 30 sec work 10 sec rest Rest 30 seconds. Complete all exercises below 30 sec work 10 sec rest two rounds. Kick combo ( left and right) Side lift (left and right) Glute bridge Glute bridge pulse Single leg bridge (left and right) Squat leg lift Sumo pulses Feel the burn!

Upper Body Workout Warm up- 3 Exercise 10 reps each 2 sets (exercises in video)... Circuit 1 (complete 2-3 rounds without rest) -Banded row 8-10 reps -isometric Push-up hold 20 secs -bear hold single arm tap 8 reps each arm Rest 2 mins Circuit 2 (complete 2-3 rounds without rest) -down dog Push-up 8 reps -Banded row hold 20 secs -kneeling tall lateral raise 8 reps Rest 2 minutes Circuit 3 (complete 2-3 rounds without rest) -band pull a parts 10 reps - table top tricep kickbacks 10 reps - Cat/Cow knees elevated 10 reps

The gym space for Whole Self Counselling and Fitness is complete! Once things open back up we are ready to go! PM us if you are interested in some personal training.

Hamstring and Glute Workout Plank Circuit Superset Kettlebell RDL 10-12 reps... Single Leg DL 8-10 reps per leg 3 sets Superset Swiss ball leg curl 10-12 reps Banded Glute Bridge with hip abduction 10-12 reps 3 Sets Superset Donkey kick (Pilates ball) 10-12 reps Fire hydrant (Pilates ball) 10-12 reps 3 sets Plank Circuit 30 sec for each exercise Plank Plank with leg lift Side Plank High Plank Plank with Shoulder Taps Complete 3 rounds

First round 1. Eccentric bicep curl 2. Overhead tricep extension 3. High knees 4. Pull over ... 5. Chest press 6. Knee tuck and kick out 7. Frog jumps Second round 1. Squat, curl and press 2. Around the world 3. High knees 4. Lay down push and leg lift 5. Lunge and twist 6. Bicycles 7. Frog jumps

A great tool to use when the anxiety is high.

No workout in the park today. We are looking at how to make this continue with the weather. Stay tuned as we will post our ideas soon!

We have decided to not run the workout this morning. Mother Nature is not cooperating with us.

Due to the rain this morning we will not be working out in the park. We plan to be back on Tuesday weather permitting

See everyone at 10am for our workout. Don’t forget your 5lb dumbbells if you have them. Constitution Park

Working out in the park will be cancelled for tomorrow We will be back at it on a Tuesday at 10 am. See you next week!

We are getting some sun for our workout today! We are going to feel the burn See everyone at 10 am!