Personalized group fitness, affordable personal training.
05/23/2018
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Took a roady to Hamilton today with 👯
Picked up my first order of Femtality Training t-shirts from a family friend of ours that owns Hamilton Sportswear 🎉
The wind was hella disrespectful and made it very difficult to have the high end fashion photoshoot that I dreamed up in my head 📷 but this will do just fine 💁
Femtality Training is all about the empowerment of women. In the world of fitness that so often treats us as an after thought, I want to create a safe space for those who identify as women to gather, learn, and improve their quality of life through nutrition 🍍, stress management 💆, and physical activity🏃. ---
Change your Femtality around what it means to be healthy, around what it meants to be female 👑🔥✨ @ Albion Falls
My client Clariza finishing off the session with a quick body weight Tabata circuit ✨ Tabata is a term used to describe the timing sequence of 20 seconds of WORK and 10 seconds of REST 💨💦 Tabata is a great way to get a full body workout in when you're crunched for time ⏰ Each round had 8 exercises and they took Clariza 4 minutes to complete 👏 She completed 4 rounds for a total time of 16 mins 🙌
I met Clariza about a year and a half ago when she had just entered into the Canadian Armed Forces 🍁 She wanted to pass the the required fitness tests because the first attempt didn't go according to plan (talk about some serious resiliency ⚡) Never sleep on this girl because DANG her work ethic is something like I've never seen before🔥🔥🔥 She passed those tests with flying colours 🌠🌈 and I'm sad she's going to be leaving me for the next three months for her annual training camp 😭 but I can't wait to take things to the next level when she gets back 😍
This is a quick little core circuit I like to use to finish off my group fitness classes 👯 By the end of it all you will have completed 100 crunches but it only takes about 5 mins to do 🎉🎉🎉
✨ Complete each crunch variation 5 times as quickly as you can with good form! Take a quick 30 second break and do it all again for a total of 4 rounds ✨
ONE 🔸 Toe Taps: While keeping your legs straight, reach up towards your toes by lifting only your shoulders off the ground. Maintain a neutral spine and keep your eyes on the sky! 👣
TWO 🔹 Leg Lifts: With your hands under your bum, keep your legs straight and lower your heels to the ground without letting them touch! Keep the core tight and raise your feet up and over your hips. Use your hands to anchor your lower back to the groud. 🐙
THREE 🔸 90 Degrees: Bend your knees and place your hands behind your head, elbows out. Remember: eyes on the sky! Lift your shoulders off of the ground while maintaining a neutral neck position. Keep the backs of your calves off of the back of your legs! 🙆
FOUR 🔹 Little Leg Lifts: Hands back under your bum! Resting the backs of your calves on the backs of your legs tap only the toes to the ground and drive your knees up and into your chest. You might feel your lower back lifting off of your hands slightly and that's perfectly fine! 🔥
FIVE 🔸 Regular Crunches: We're taking you back to basics with this one! Hands back behind your head and yup, you guessed it! 👀 on the 🌌 Create tension through your core while maintaining a neutral spine position and lift your shoulders up off the ground. 💃
What's your favourite core exercise??