Weekly Workouts + Meals

Sunday

I didn’t get to the gym on Sunday but I did end up walking around downtown for a bit after checking out the bridal show at the Stampede Grounds. I got a 45 minute walk in which was longer than it felt like. Time definitely went by faster outside walking than on the elliptical at the gym.

Monday

I did my first Group Power workout of the week on Monday at the Y. It felt really good to be back at it. It was the October 2017 release again so it was nice to go in knowing what was going to come.

Since I had such an easy workout the day before it felt really good to get back at it, work hard, and sweat a ton.

Tuesday

My workout on Tuesday was some cardio on the elliptical. I put on a workout playlist and got to it. (You can find all of my workout playlists here.)

I spent 30 minutes on the elliptical and another 5 minutes on the track cooling down. I ended up getting to the gym early on Tuesday so it felt really good to have my workout done early and get on with the rest of my day.

Wednesday

I took a rest day on Wednesday.

Thursday

I took another Group Power class on Thursday, and this this time it was the new October 2019 release. It was my first time doing it so I felt a bit more uncoordinated than normal. I’m sure I’ll get the hang of it after a few more classes. I really liked the shoulder track in it.

Friday

I ended off the work week with my final Group Power class of the week. Once again it felt really good to work hard. My legs were sore today as a result of adding more weight to my squats and lunges yesterday.

I have a feeling that I’m going to be feeling it for another day or two. It’s a good thing that I don’t have another strength training workout planned til Monday.

Saturday

My last workout of the week will be spent on the elliptical for some steady state cardio. I’m also going to audit a session of yoga teacher training (more on that here), so I assume that there will be a yoga practice involved with that.

Meals

I’ve been craving all the chicken this week, so there’s been a lot of that in my meals this week – including everything from tuna salad to adding it to vegetable soups.

This particular lunch included shredded chicken, coleslaw, hard boiled egg whites, sliced green bell pepper, and some teriyaki beef jerky. It was a pretty simple but really tasty meals.

I had one lunch out with my dad this week. We ended up at one of our favorite pubs. I ordered the chicken sandwich on a lettuce bun and it was delicious.

You can’t see it in the photo, but besides chicken there’s also brie, apples, and that’s raspberry mayo in that small black cup. It was so good! It’s definitely one of my favorite items on their menu.

Tuna salad is one of those things that I don’t think is appreciated but is a staple around here. It has a ton of protein in it that I love and the mayo (obviously) makes it taste good.

I found these Salted Caramel Coco Rolls at the grocery store and they were just as delicious as they sound. They were so good in fact that they only lasted a few days before they were gone.

What was your favorite workout this week? Favorite meal?

Friday Favorites: Yoga Teacher Training + a Sweet Treat

Another weekend is just about here and I’m really looking forward to it. It’s been a really busy week and I’m looking for a few days that aren’t quite as fast paced.

Other than some yoga stuff on the agenda (more about that below), I also have a date night and some relaxing time planned. It should be a fun weekend.

Auditing 200 hour yoga teacher training

I did my 200 hour yoga teacher training at Passage Studios and finished it up in March. Since they run and intensive every summer and from September to March each year, as a graduate I’m always invited back to audit sessions – whether that’s the entire course again or just the sessions that I feel I need some more education about.

When I went through it last year we actually had one person who had graduated years ago but re-did the whole thing again. I was so impressed with her determination – it’s a lot of work!

So this weekend I’ll be taking in another session or two. The first one I’m interested is about making yoga inclusive. That’s one of the things that I’m really interested when it comes to yoga. How can we break down barriers and get people outside of the stereotypical thin, white, able bodied people in yoga classes?

The other session I’m thinking of attending is about cuing, demonstrating poses, and using our voice and music in classes. That is definitely a topic that I can use more practice with so I’m hoping to be able to make time to be able to attend.

I learned so much during my teacher training last year, but it was a lot of information. I’m hoping to be able to go back and spend some time going over the things that I want to spend more time on.

Midnight in Chernobyl

This week I started reading Midnight in Chernobyl (affiliate link) by Adam Higginbotham. It’s a monster of a book, but it’s worth it so far because I’m having a hard time putting it down already.

It tells the story of Chernobyl from the planning and building of it until the aftermath of the explosion that happened in April of 1986. I can’t remember who told me about it or where I read about it, but I’ve had Midnight in Chernobyl on hold at my library and I finally got it earlier this week.

Coco Rolls

I found these last weekend when I was with my boyfriend at the grocery store. They were so good – perfect for when you’re craving something sweet and crunchy. I’d compare them to cookies. Once you eat one it’s hard to stop! Needless to say they disappeared in just a few days.

I can’t remember what other flavors they had, but the salted caramel ones were absolutely delicious. If you happen to spot these at your grocery store and are looking for a sweet treat, give them a try.

What are you reading right now? Have any fun plans for the weekend?

Group Power Class

Today I’m sharing the basics of Group Power and what to expect when you take a class.

I’ve been going to Group Fitness classes for a few months now so I thought it was time that I give a basic run down of what it is and what to expect from your first class.

What is it?

Group Power is the Y’s version of Body Pump. It’s an hour long full body strength training workout that uses a barbell, different sized plates, a step, and a mat. The workout is based on high rep low weight and each song works a different body part.

The format

Each song focuses on a specific body part (shoulders, glutes, biceps, etc.) using several different exercises. For instance, for a lower body song you’ll do squats and lunges with the dumbbell.

Group Power classes will start with a warm up song that will typically include most of the exercises that will be done later on in the workout. These will be done with either no weight or a lower weight than you’ll use later on.

Once all the strength training is done, the teacher will guide you through a core track and finish off with a stretching track. The 60 minutes includes basically everything you’ll need for a well rounded full body strength workout.

How much weight to use

Group Power is a high rep low weight workout. That means that you’ll be doing each exercise a lot of times, so you’ll want to use a lower weight than you usually would.

If you’re new to strength training or Body Pump or coming back to workout after an injury, I would recommend that you start light or even just use your bodyweight. You can always add weight for the next class, but it’s hard to undo an injury from having too much weight on your barbell.

Depending on the exercise and the body parts used, you’ll need to change the weight on your bar. The instructor will tell you if the track is a normal weight factor, decreased weight factor, or an increased weight factor. These weights are all based on the weight that you pick for your warm up. They won’t tell you a specific number to use because that will be different for each person in the class. Generally you’ll want to use more weight for lower body exercises and less weight for upper body ones.

Music

I have to admit that the music is pretty good for the most part. I go to two to three classes per week and I don’t often get tired of the songs. Every release has new music (to go with a whole new routine), so the music changes every month to six weeks.

Equipment

You’ll need a step and several risers (it depends on the release how you’ll set up your bench so ask your instructor if it’s been awhile since you last attended a class), a barbell and two clips (one for each end), several plates of different sizes, and a mat for the floor work.

You’ll also want to make sure that you have a clear area around your bench so that you can move a few steps in all directions. At times you’ll be stepping forwards/backwards for lunges as well as side to side. You don’t want to have to worry about tripping over plates or your water bottle.

Ask questions

As always, talk to your instructor before class if you’re new to Group Power or have any questions. The people who teach at my gym are awesome and want to make sure that everyone has a great workout. They’ll be more than happy to help you set up for your first class.

What’s your favorite group fitness class?

Cardio Workout

Today I’m sharing a cardio based workout that will be sure to leave you a sweaty mess.

Today’s workout is a cardio based one, so there’s no weights needed for it. That means that this is a great workout to do at home. All you need is a bit of space and a medicine ball. Alternatively, if you don’t have a medicine ball at home you can just leave that exercise out.

To do this workout you’ll do the first exercise for 30 seconds, rest for 30 seconds, and then move onto the next exercise. Once you’ve reached the skaters at the end of the list, rest for as long as you need before repeating it from the top another 3 more times.

I’ve added descriptions of all the exercises I’ve included in this workout below the graphic just in case you need a refresher on any of them.

If you need any other workout ideas, check out my workout page. I have all the workouts I’ve shared on Get Fit Fiona organized by type of workout so it’s easy to find exactly what you’re looking for.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Medicine ball slams

With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly (making sure to use your legs instead of your back for the lifting) and repeat.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

Punches

Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Skaters

With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed.

September 2019 Workout Playlist

Today I’m sharing a brand new workout playlist for the month of September.

Before I get into the workout playlist though, I wanted to share about the workout that I did yesterday. I ended up going into work early so that I could leave early and get to the gym in time for the Group Power class. I’m very grateful that my employer is so flexible!

The Group Power class was actually an old release from October 2017 that we’re doing for the next few weeks while the instructors get familiar with the October 2019 release. I can’t wait to see what the new release has in store.

I really like the shoulder track with the flyes (it actually includes a bit of legs in it too with mini lunges) and the last track that has a ton of cleans and overhead presses. My shoulders are definitely burning by the time I’m done, but in the best possible way!

And now onto the playlist!

The link for the playlist on Spotify is here. You can also follow me on Spotify here so you can check out all of my other workout playlists. I have a couple years worth of monthly playlists over there, so there’s a lot of music to pick from. You can also find my monthly workout playlist blog posts here if you prefer to save the graphics to Pinterest.

Here’s a list of the songs on the playlist:

  • Let Me Blow Ya Mind – Eve
  • Carry Out – Timbaland
  • Lose Control – Missy Elliot
  • Hypnotize – The Notorious BIG
  • Morning After Dark – Timbaland
  • I Don’t Belong In This Club – Macklemore
  • Pump It – The Black Eyed Peas
  • Temperature – Sean Paul
  • Apologize – Timbaland
  • Work It – Missy Elliot
  • The Way You Move – OutKast
  • Starboy – The Weeknd
  • Yeah – Usher
  • Sucker – Jonas Brothers
  • SexyBack – Justin Timberland
  • Wrecking Ball – Miley Cyrus

For the most part they’re older songs on this playlist, but they’re all so good! I have a few Timbaland ones on here because I’ve been listening to a lot of his music lately.

OutKast was hugely popular when I was in university (2001 to 2006) so whenever I hear a song from them it makes me think of going out with friends on weekends. Isn’t it funny when certain songs remind you of a very specific time in your life?

Once again, you can find the playlist on Spotify here.

What are you currently listening to when you’re at the gym working out? Share a favorite song on your workout playlist below – I love hearing about what other people are listening to.