WhipItUpWestCoastStyle

Carb-a-vour

2014-09-10T09:52:00.002-07:00

Well this new "diet" plan that I have going on for my upcoming Sandra Wickham Fall Classic is less than ideal. Now I know I am falling into the same category that seems only fitting for someone training for a bikini competition, but minimal carbs twice a day in the morning is tough for a runner! Sure I am not planning on doing any more running races until this competition is over, but my body doesn't realize that and is craving carbs and sweets more than ever. So let's get down to it what are my tactics....how do I trick my body to thinking it is full and does not need all of those extra sweet nothing calories. Well for starters, I am trying to gulp down 6L of water per day--that's filling right? Well its not proving to be. Second up distraction, well I am blogging right now so that helps...? Only 8.5 more weeks.....kinda still a long time...."Just keep thinking about the end result"--trying to stay focused!

Here are some of my best tactics for blowing a hunger craving to the curb and staying on track with your nutrition plan.

1. Eat 5-6 small meals a day evenly spaced out by 2.5-3hrs.

2. Protein-make sure each one of those 6 meals has some of it.

3. Water-drink-drank-drunk on H20-for your everyday person 2-4L/day.

4. Coffee-Up to 2 cups a day-black is fine and can help curb those cravings between meals-the closer you are to bedtime try a decaff tea like camomile or peppermint.

5. Veg on Veg! Use this as a filler to bulk up your meals and decrease your carbs(brussel sprouts, slaw, spinach, green beans, brocolli, cauliflower to name a few)

Now I am not expecting your everyday individual to have minimal carbs twice per day-that's just silly! But try to have good types of carbs like sweet potatoes, oats, rice, whole grain breads vs. your deep fried alternatives. Try to limit your carb consumption to 4 out of the 6 meals keeping the portion within reason (i.e. 1/3 c of oats, 1 slice of bread, half a sweet potato, 1/2c brown rice etc.) Again carbs are energy and if you are just trying to lose of maintain your current weight completely eliminating them from your diet is a disaster waiting to happen. No carbs means no energy--literally no energy so don't completely shy away from carbs. A great way to start your day is with 1 piece of whole grain toast, topped with almond butter, a fried of hard boiled egg, and hot sauce. The combination of sweet and spicy will keep you full until your morning snack.

Have a side of 500ml-1L of water and a cup of coffee to get the flow going!

2014-09-05T13:30:00.000-07:00

Pumpkin Season (#PPS #POB)

As soon as the weather starts to shift and the air crisps, the only thing on my mind is pumpkin spice and everything nice. Now we all have heard the recent reviews on the Starbucks Pumpkin Spiced Latte being definitely sub par nutritionally, but that doesn't mean you have to throw Pumpkin Spiced Latte's to the way side completely!

This week, I have the ultimate coffee lover's dream for this upcoming fall season and it's partner in crime. I call them #PumpkinSpicedSmoothie with a side of #PumpkinOatBabies . Yes that is a mouth full but it will leave you with endless energy as you push through the fall month's before winter and peppermint season start!

#PPS Pumpkin Spiced Smoothie

½ cup canned pumpkin (not pumpkin pie filling)
1 cup unsweetened almond or coconut milk (can use water instead!)
1/2 frozen bananas
2-3 dates (If watching sugar use stevia drops)
1 scoop of vanilla protein powder
½ tsp vanilla extract
1 packet of instant coffee or add espresso!
4-5 pieces of ice
1 tbsp grassfed butter
1tbsp MCT oil or plain old coconut oil will work!
sprinkle nutmeg, cinnamon, cloves and ginger

Blend all ingredients until smooth-pour and enjoy with a #POB !!

#POB Pumpkin Oat Babies

Wet Ingredients

1/2 cup pumpkin puree (not pumpkin pie filling)
1/2 cup egg whites
1/4 cup all natural peanut butter or almond butter
1 teaspoon vanilla extract

Dry Ingredients

1/4 cup whole wheat flour
1 and 1/2 cup old fashioned rolled oats
3 packets of stevia sweetener or sweetener or your choice (honey/agave/coconut sugar)
1/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 and 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves

Extras!

1/2 cup semi-sweet chocolate chips
1/2 cup dried cranberries
1/4 sunflower seeds

Pre-heat the oven to 350 degrees, spray a non-stick pan with coconut oil and set aside.

In a bowl, whisk all of the wet ingredients together. In a separate bowl, mix all of the dry ingredients together. Create a well in the dry ingredients and add the wet ingredients to the center. Slowly mix together until a smooth consistency has formed. Add the extras to the mixing bowl until they have spread evenly throughout the mix.

Using two spoons, scoop out small balls of the batter onto the pan. Once the pan is lined with cookies, shake on pumpkin pie spice or cinnamon to the top of each cookie. Bake for 12 minutes, remove from oven then cool before eating!

Happy Pumpkin Season! #PSS #POB

2014-08-31T06:54:00.000-07:00

Ah the Wheeze

This past weekend, I took part in my third Lululemon SeaWheeze half marathon here in Vancouver, BC. Three years ago my friends convinced me that doing a half marathon was a fun idea. Not going to lie I was sold on the race once I found out that they gave out free exclusive Lululemon shorts to all competitors a few months out to train in. That, was three years ago, this year the SeaWheeze marks my fourth ever ½ marathon. I have come a long ways since my cross-country days, 5-km road race & 10-km road races. It’s a funny thing to say, but after high school, I never thought I would do another running race it was a relationship that was damaged and one that I wanted to put behind me. Although running itself was not the problem, I always enjoyed doing that. It was the competitive nature of running for other people’s intentions and not my own. After taking several years of racing, I was able to re-create running intentions, goals, and a new love for the sport. I took it slow, easing my way back into a few road races a year, always being sure to never put too much pressure on myself. I created a new mantra, I would run whatever pace I was comfortable with as long as I had enough in me to sprint as fast as I could across the finish in every race. I designed my own training style, incorporating weights, soccer, trails, track, & road running all into the mix. This allowed me to stay diverse and on top of my game. The first SeaWheeze taught me that not only could I run 21.1-km, but that I could still be competitive. Although it also taught me that if you didn’t fuel right…. well the inevitable “wall” would smack you in the face when you least expected it…. the last 2-km.

I re-evaluated my training and took to another ½ marathon in Victoria, BC—The Oak Bay Half marathon the following May. In this race, I allowed myself to do something I had never done before, not because I didn’t want to, more a talent issue, but I successfully drank water from the water station on course. Now, let me tell you a little background, I have this issue where I can’t even walk and drink—so the idea of running at a fast pace and trying to gulp water was terrifying. Although I was only able to get up the courage to drink water at one station along the course, I was successful. I ended up getting a 1:35 time in that race—a solid 2-min improvement from my original half.

Drinking water is something I have been working on for a while, not just drinking water in general, but while running. I’m not sure why some people lack certain coordination skill sets, but this is my weakness. The third ½ marathon I completed was the second annual SeaWheeze. I came into this race with high hopes of beating my 1:35 time from the Oak Bay half, although, I came up a bit short. I ended up getting a 1:36, which was still great as it was an improvement on the same course from the year before by over, 1-min.

I took a break from ½ marathons and decided to scale things back, work on my speed and focus on ski season. I had some injuries come up and decided to give my body some time to get stronger and faster by scaling the distances back down to no longer than 10-km runs. Registration came around again for the 2014 Seawheeze, and I knew I wanted to get in on that race, as it was the race that started my ½ marathon story. I gradually built my race distances up from March-August doing a few 10-km races, 5-km races, and a trail race. I have to say once June hit, my running really started to suffer. I wasn’t sure what was going on all I knew was that I felt like I was dragging my legs everywhere I went (training, grocery shopping, work etc.). A week out from the SeaWheeze I decided I should try taking iron as my nutrition had changed drastically the last 5-weeks and my natural in-take of iron was low. Holy game changer—I’m not sure why it took me so long to cue in, but once I started taking iron, my energy levels returned and so did my speed. I ran 4 times the week leading up to SeaWheeze really focusing on speeding up those legs. I did a few track workouts and tempo runs until I felt confident that I would be ready to crush the ½ marathon. The day before the race I did a 30-min spin on the bike to flush the legs, followed by some deep foam rolling to loosen the muscles. I of course took part in some serious carb loading—something my body had forgotten about with my training for the Sandra Wickham bikini competition. Bagels, breads, pasta, sweet potato and oats were all key players in Friday’s pre race carb-a-thon. I woke up at 4:30am Saturday morning to get my last bit of carbs in before the race. I got to the start line early enough to be right at the front of 10,000 people-a pretty cool place to be. I was standing beside last year’s winners hearing them talk about their strategies for the race. As the gun went off I started off fast, completing the first 5km in 20:03-min. Looking down at my watch, I became a bit concerned but then pulled out a big (YOLO) as long as it feels good, kind of moment. This was the first time in a race I never questioned where the finish line was, I just kept pushing hard and enjoying every moment of the colourful sea of seawheezers that I passed along the way.

Although my first 5-km made me nervous, I decided I would just go with it and as long as I felt good to just ride out the current pace. I tried to sip a bit of water at each hydration station; some stations were more successful than other’s.

Now that SeaWheeze has come to an end, my preparation for the Sandra Wickham Bikini competition is in full swing. There will be no more extra carb days, or 6 meals a day consisting of carbs. My coach is now in full control of every bit of nutrition that enters my mouth until Nov. 8^th. I am ready for this new challenge, but scared to let running go for the next few months. I am hoping that it allows my body the time it needs to recover, and get ready for the 2015 season where I hope to approach a sub 40-min 10-km and a 1:30 ½ marathon.

Cheerio!

Whip it up Westcoast Bootcamp Proposal

2014-07-18T21:39:00.003-07:00

The boot-camp will consist of a number of functional training exercises incorporating endurance, muscular strength, agility, and core conditioning. If you are looking for a new challenge or just need a little extra motivation then this is for you! :)

Jenn and Kara are both certified personal trainers who have been working in the fitness industry for many years. Kara came from a competitive skiing background where she competed for the Western State Colorado University. She has also completed her Masters of Kinesiology at the University of Victoria.
Jenn comes from a competitive gymnastics background and has been both coaching and personal training for many years. She has also completed her Bachelor of Recreation and Health Education at the University of Victoria.
Jenn and Kara are both affiliated with the American College of Sports Medicine as certified personal trainers and health/fitness specialists.

As this is just a proposal we would love to hear what you think about a boot-camp and who would be interested. We were thinking Wednesday nights from 7-8 pm and would charge a 10$ drop-in rate.
We are open to suggestions on the specific night and time but would like to start as soon as possible.
Let us know what you think and please invite anyone else that may be interested!

Find more up to date info on our Facebook Event
Feel free to email us to reserve your spot! whipitupwestcoaststyle@gmail.com
#tweetusmaybe? @WhipItUpWestCo

Attack of the battle ropes

2013-01-09T22:56:00.000-08:00

Welcome to the workout chamber

Today we took to one of the most fierce modes of full body training--the battle ropes. After enduring their forceful effects, we thought it would be fun to share our experience with you, after all the great thing about battle ropes is their ability to be used in literally any environment. We also thought it would be good to shed some light on the ever growing field of misconceptions derived from the health and fitness industry. It is especially important that we address these factors during this season in particular as right now people are searching more then ever for whatever hot trend quick fix method that is out there that will change their body overnight. Quick hint--not going to happen, rock hard bodies are not made over night nor are good fitness habits. Habits take time to build, and learning how to be an effective battle roper is no exception. Today's main take home message is be a critical consumer, there are many do 10 jumping jacks 5 burpiees and two thumb raise workouts out there, but if you really want results, you need to challenge your full body in a dynamic fashion to gain that strength.

For today's workout, we took to our fellow coworkers basement, where we created our own little workout chamber. After evening out the battle ropes, we placed one end on top of a plyometrics mat, and placed a series of spare dumbbells that just so happens to have been on hand in the workout chamber on top of the rope, to ensure it did not move around, and of course so that it could adequately absorb the impact from the rope.

Here is the workout we did today, good luck, and remember if you aren't sweating, breathing hard, or questioning what the heck your doing, then you probably aren't working hard enough!

Double big waves 30 seconds on 10 seconds off

Double small waves 30 seconds on 10 seconds off

Single alternating big waves 30 seconds on 10 seconds off

Single alternating small waves 30 seconds on 10 seconds off

10 burpiees to tuck jump

30 Butterfly sit ups

Repeat 2-3X

Ciao bellas!

WhipItUpWestCoastStyle

Dominate your morning workout

2013-01-07T21:25:00.000-08:00

It's a new year and it's probably the same resolution. Wake up early and hit the gym before the day starts to lose weight and tone up in 2013? Sound familiar? We'd like to help you change that blunder of a resolution into a lifestyle change that won't even be a question come 2014. We've created a recipe that will not only propel you through your workout but will have you jumping out of bed because it tastes that good.

Say hello to:
Carob of my heart cookies<3

2 scoops Dymatize all natural vanilla protein powder
2 bananas
2 tbsp all natural PB
1/3 c unsweetened chocolate milk
1 1/4 c rolled oats
1/4 c egg whites
Dasher of cinnamon
1/3 c carob chips

Bake at 350 degrees for 6-8 minutes

Make sure you don't over cook them, they will continue to bake once you take them out of the oven--a soft cookie is always better then a rock hard muffin right?

~Happy mornings from the WhipItUpWestCoastStyle team~

Check us out on Twitter @WhipItUpWestCo

Dirty 50's workout

2012-11-18T20:34:00.002-08:00

Perform all 10 exercises for 50 repetitions each. Feel free to break up the reps to accomplish the dirty 50's workout. We broke the reps in half and did 25 reps of each exercise once then went back to the start and did it all over again! See how fast you can complete the workout--but remember form always takes priority, if you feel yourself losing form in any one of the exercises give it a break and move on to the next one, don't worry you will come back and finish it before the workout is done--sometimes you just need to let the muscle group have a little extra recovery time.

1. Pull-ups (Use bands if needed to keep good form)

2. Single leg DB deadlift

3. Burpiee box jumps

4. Hanging straight leg, leg raises

5. Barbell military press

6. Barbell walking lunges

7. Push-ups (elbows tight; tricep push-ups)

8. Ab Wheel roll outs

9. Barbell bicep curls

10. Barbell squat jumps (If you find jumping hurts your knees, try body weight squat jumps, or fast paced body weight squats)

Dynamic Leg Workout

2012-09-14T23:10:00.002-07:00

Hey WhipItUpWestCoast ladies! We have a new workout for you featuring a quick way in which you can increase the speed, intensity, and effectiveness of your at home or outdoor leg workouts. Enjoy and feel free to leave us your feedback!

WhipItUpWestCoastStyle Promo Video!

2012-09-01T13:26:00.002-07:00

Long weekend!

2012-08-06T19:27:00.002-07:00

Sweet Potato Burgers

These burgers are extremely tasty and great for the gorgeous summer weather.

Recipe

1 medium sized sweet potato

1 can of black beans (drained and rinsed)

1/3 cup maple syrup

1 1/2 cups oats

1tbsp chilli powder

1-2 tbsp of hot sauce

1/3 cup egg whites

1 tsp of cayenne

Iceberg lettuce (To use as a wrap for the burger instead of a bun)

Cut up the sweet potato and steam it, once the sweet potato is soft enough for a fork to poke through, remove it from the pot, set aside and peel off the skin. Place the sweet potato and the drained and rinsed black beans into a blender. Add a bit of water to the blender to allow the black beans and sweet potato to mix together smoothly. Once smooth, add the rest of the ingredients into the blender, if you wish to save on dishes! Or mix everything in a mixing bowl. We chose the blender option personally!

Have a frying pan on medium heat, and add a few scoops of the mixture to the pan, press it down into a
circle shape and allow to cook for 3-6 minutes of each side. Flip the burger over and cook the other side until both sides are a bronzed colour. This recipe should yield anywhere from 8-10 burgers depending on how big you make them! Once the burgers are done, place each one in a large piece of iceberg lettuce, we suggest avocado and your favourite condiments. We also served our sweet potato burgers with a fresh garden salad (spinach, apples, tomatoes, green beans, corn,onions) with a balsamic olive oil dressing, and some good old homemade guacamole and blue tortilla chips.

Enjoy!

Gorgeous day for surfing in Tofino, BC this past weekend! What WestCoast adventures did you get up to this long weekend!?

Pender Island

2012-07-27T16:09:00.004-07:00

Hey there West-coast ladies! We had an eventful weekend up at Pender Island this past Saturday and Sunday. We ferried over from Victoria Saturday morning to stay at Jenn's parents house. Pender Island is one of the Gulf islands just about a 40 minute boat ride away from Victoria on Vancouver Island.

Part I

Agility

For the agility portion, perform 2 sets of each set of exercises trying to go as fast as you can! Only perform the agility exercises on the way up, you will run down the stairs as fast as you can after each time you reach the top of the staircase.

Stair hops

Make sure both feet are landing and taking off from each set of stairs at the same time, work that agility!

Once you have completed 2 rounds of straight double leg stair hops, transition into single leg hop, performing one whole flight on your left foot, followed by one full flight on your right.

From agility to leg + core endurance & strength!

Reverse lunge to a forward kick or forward high kick!

Perform 15 repetitions on each leg (Note: do not alternate, crank all 15 out on the left leg, then move on to the right!)

Start & finish the exercise in the reverse lunge

Position 2

Second position option # 2

Reverse lunge finish

Low skater hops

Perform for 1 minute, take a 1 minute break then get right back down and dance your way through this leg burner!

Fire drill sumo squat

From standing, drop down low into a sumo squat. Proper form is key here, toes pointed out, knees directly on top of your ankles, core tight, and back nice and flat. If you start to get tired, do not compromise your form, take second, re-group and then get back on track! Just like the sizzling skaters, you will perform this exercise for 1 minute followed by a 1 minute break, 45 seconds, 45 second break, 30 seconds, 30 seconds break, and then you will finish off with 15 seconds as fast as you can. Expect your heart to be beating out of your chest!

Pender island mountain climbers with a sangria twist!

For this exercise, bring your right foot in towards your right elbow then as you bring it back, bring your left foot forward towards your left elbow as fast as you can. Return both feet back into a plank, then jump forward with both feet towards the outside of your right elbow, then back into your plank and right back up and towards the outside of your left elbow. This is a quick motion so expect it to be a lung burner!

Start

Finish

WATER BREAK!

Part II of the workout

Just like the previous agility circuit, these exercises will build strength throughout your entire body. They include both strength and plyometric exercises that aim on increasing your heart rate and burning those extra calories that you may have ingested. Perform each of these exercises in a circuit going from the 1st to the last in succession. Complete the circuit 3 times with the suggested number of reps for each exercise. Make sure to read through and understand each exercise before beginning. Having correct form is key to getting the most out of this workout!

1. Bench Dips

Starting in the position as shown below with your arms shoulder width apart and your shoulders almost directly above your hands, bend your elbows pushing them straight behind you and lowering your hips to the ground and then pushing back up. Make sure only to bend to a 90 degree angle with your shoulders. To make this exercise more challenging try jumping your feet out to a straddle position when lowering your hips as shown in the picture below.

Perform this exercise 15 times.

Variation with Straddle jump

2. Handstand Tree Climber

This exercise is similar to a basic mountain climber except that your feet are elevated up on a tree and your body is in a handstand position. Start by finding a decent sized tree that is on flat ground and does not have many roots, sticks or pine cones that might dig into your hands. Place your hands on the ground about a meter away from the tree and walk your feet up the tree keeping your arms straight and pushing through your shoulders. Bring one knee towards your opposite elbow and then switch legs. Perform this exercise slowly and with control. Do 12 reps, 6 on each side.

3. Inverted pushup
For this exercise you will need to find a rock or some type of ledge to put your feet on. Make sure the ground where your hands will be is nice and flat. Start by placing your hands on the ground and then put your feet up onto the elevated surface. Your hips should be directly over your arms as shown in the pic below. Perform the pushup by bending your elbows and bringing your head straight down. This exercise is heavy on the shoulders, so if you struggle with it at first, simply limit the range of motion, as you develop more strength in your shoulders, you will be able to bring your head almost to the ground. Perform as many as you can here before moving to the next station. We suggest 5-12 depending on your ability level!

4. Explosive push-up

For this pushup chose a rock that is suitable to your fitness level, the lower the rock is to the ground, the harder it will be to maintain your form. If you are just bringing pick a bigger rock. Bring your chest down at a controlled pace, keeping your elbows back, core tight, and back flat. Unlike the previous exercise, your butt will not be in the air for this one! Perform 8-15 push-ups then move on to the next station.

5. Explosive split squat

Chose a medium sized rock for this exercise. The split squat will help you to develop your quadriceps and gluteus strength and power at the same time. Make sure that your knee remains stacked on top of your ankle, and that you lead this motion by bringing your back knee down first vs. leading with the front knee. If your front knee is going over your ankle, you must re-adjust your positioning and sit back more. Perform a few warm-ups and once you feel ready go down into the split squat position and explode up, landing back in the split squat position. If you find this exercise too difficult, merely perform 10-15 split squats without the jump. This is a great way to build up your leg strength.

6. Fire rocks

Using the same rock, turn around and perform 1 minute of toe touches as fast as you can.

7. Rock jumps

Once you have completed your minute of toe touches, perform 10-15 rock jumps. If you are just beginning, instead of jumping back down to the ground and landing in a squat, merely step down, this will make the exercise easier on your knees, and bring the intensity down if you find that your heart is racing too fast at this point.

8. Bunny hops uphill

Find a slight incline, and perform 10 bunny hops up hill, trying to cover as much ground as possible. Once you have completed your 10 reps, run back down the hill and start again. Perform three sets of bunny hops before moving onto the next station.

Jog back down and start again!

Can you say exhausted?!

Challenge of the day: Handstand tree holds

Give your balance a test with these variations of handstands. Handstands are a great way to challenge your whole body at one time. Begin by facing away from a sturdy tree. Plant your hands on the ground and slowly walk your feet up the tree. If you feel like you have mastered this pose, slowly take your feet away from the tree and try to hold the position. If you are feeling exceptionally balanced try performing mountain climbers on the tree, or pulling one foot away from the tree and over head as Jenn is demonstrating in the picture below. Have fun with it and post your pictures!

THE SIGHTS AND SOUNDS OF PENDER ISLAND, BC.

MELISSA & JENN PRE-WORKOUT FERRY SNACKING, REMEMBER ALWAYS BRING A SNACK PACK <3

WALKING DOWN TO THE BOAT

VIEW FROM THE BACK OF THE BOAT

CALM OCEAN WATER BESIDE PENDER ISLAND

WE HAD A BET TO SEE WHO WOULD GUESS THE CORRECT AMOUNT OF CRABS THAT WE WOULD CATCH. UNFORTUNATELY 4 WENT BACK TO THE OCEAN, DON'T KEEP THE FEMALES. THIS UNLUCKY FELLOW CAME BACK WITH US. YUM.

MEET EDDY THE EAGLE, IF YOUR LUCKY HE WILL TEACH YOU HOW TO DOUGIE.

MORNING FRENCH TOAST--WE WILL POST THE RECIPE LATER.

WE TOPPED OUR FRENCH TOAST WITH STRAWBERRIES, GREEN APPLE, & OF COURSE CINNAMON!

A LITTLE SIDE TREE POSE & CHEERS TO A GREAT PENDER ISLAND WORKOUT

CIAO!

Check us out on Twitter: @WhipItUpWestCo

WestCoast Whipping #1

2012-07-12T22:54:00.000-07:00

Hey there WestCoast Ladies and welcome to WhipItUpWestCoastStyle with Jen & Kara! We are so excited you decided to drop in and check out our blog. But to be honest its time to get down to business and for our first ever blog, we have a full body WestCoast Whipping for you! Perform each exercise for 3 sets of 20 reps each. Make sure you read through each exercise before you attempt the workout. Under each picture we give you the tricks that will make or break your form for this whole body crusher!

Exercise #1

Airplane Arabesque

1. Begin standing with you feet shoulder width apart, place your hands in front of your quads and slowly lift one foot off the ground as your bend forward at the waist in a hinge like motion moving your hands towards the ground. Make sure you opposite leg (the one on the ground maintains a slight bend, do not hyperextend it!).

2. Once you have leaned as far forward as you can without break form (letting your back slump!) Take you hand and move them laterally away from the midline of the body into a lateral raise. Make sure you keep your shoulder blades down (Do not shrug those shoulders!).

3. From the lateral position, transition your arms forward. As soon as your hands or dumbbells touch, in unison, bring the arms straight back towards the body, as you lower your leg to the ground.

4. To finish, bring the arms to the side of the body, and drive your knee up towards your chest. This exercise is really going to challenge your balance. If you have a hard time completing it, just keep working at it, the good news it our balance is trainable just takes some hard work!

Exercise # 2

Ride the Russian Bus!

For this exercise you need a stable pole, we used an old football post, and a exercise band.

1. Attach the band around the pole high enough so that your arms are at shoulder height. From the seated position, tilt your upper body back into a C-Curve like position and lift both feet up off the ground.

2. Once you have found your balance, pull simultaneously with both hands trying to bring the exercise band across to the outside of your body. Try and keep your arms as straight as possible.

Exercise # 3

Split Squat Triceps Lengthener

Exercise # 4

Plié & Throw for your Life

1. Take a wide stance with your toes pointed out, keeping your knees stacked on top of your ankles, chest high, and shoulder blades back. From here, sink your butt straight down, imagine there is a piece of glass directly in front and behind you, preventing you from sticking your butt out too far! To start touch the medicine ball to the ground.

2. Move the medicine ball up from the ground to your chest and prepare to throw the ball straight up overhead.

3. Extend the arms straight up overhead trying to get the medicine ball up in the air as high as possible, catch the ball and return to the first part of the exercise sequence.

Exercise # 5

Squat-Lunge-Squat (Plyo Burst!)

After reaching the half way point in that workout, it's time to pick up the intensity with one of our favourite ploy type exercises the squat-lunge-squat combo move!

1. Start in a lunge position, propel yourself up in the air as fast as you can, transitioning into a low squat, as soon as your feet hit the ground, leap right back up and land in the opposite lunge.

2. Check the form on the lunge, knees are in line with the shoulders, avoid letting that knee turn in. This is a high impact exercise so let's limit the injuries WestCoast ladies!

3. When you land in the squat position, feet remain at or slightly outside of shoulder width, chest high, shoulder blades back!

Exercise # 6

High Band Biceps Curls

Ah yes, time to burn those biceps!
1. Using the same band, attach it to the same post, as high as you can so that your hands are above your head. Feet are shoulder width apart, shoulder blades pulled back as much as possible, we are trying to isolate the biceps as much as possible.

2. Keeping the elbows high, curl your hands in towards your face. Your body will naturally tilt back forcing you to engage those core muscles, an added bonus if you ask us!

Exercise # 7

Flying Starfish

Heads up, this is a very advanced move. To bring down the intensity simply remove the medicine ball from the equation and place knees on the ground vs. a full plank.

Once you have found your balance (one foot one the medicine ball, one on the ground) Lift your leg up from the ground, keeping it as straight as possible, and abduct (move the leg away from the body) till your leg is position lateral away from the body. Return to starting position.

Exercise # 8

Walk the Plank

Everyone knows how to perform the ever so standard plank right? Well let's mix it up and cover some yards!
1. Start in a high plank position, keeping your belly button glued in to your spine, shoulders stacked, butt down.

2. In unison, move your right hand and leg laterally.

3. In unison, bring your left hand and leg back into the plank position, Continue this motion 10 times trying to take as big of strides as your can, see who can cover the most distance in 10 motions! When you reach 10, walk your way back to your starting point.

Great workout WestCoast ladies! Don't forget to adequately refuel your tank post workout with some protein and carbs within 15 minutes of the workout and of course a few cups of ice cold lemon water!