Halloween Workout

Today I’m sharing a Halloween themed workout.

Before I get into today’s Halloween workout, I want to share my workout from yesterday morning.

I’ve been in a great workout groove the last week or so. I did an upper body workout on the Peloton app. I did 30 minutes of bent over rows, overhead presses, bicep curls, and a few other things with Andy Speer. Even though I’m a personal trainer and I can make my own workouts, it’s so much easier to pick a category or workout and have someone else tell me exactly what to do. I don’t even have to count reps or keep track of time.

My legs were a little sore from Monday’s run workout on the treadmill, so I figured that an upper body workout was my best bet yesterday. Peloton has some Halloween themed workouts happening this week which I’m looking forward to doing.

And now onto the Halloween themed workout! If you’re not feeling this full body workout, you can find all of the workouts I’ve shared on Get Fit Fiona on my workouts page.

You’ll do each exercise for 30 seconds, followed by 30 seconds to rest and transition to the next exercise on the list. Once you complete the rest after the high knees, start over again from the top. Go through the list of exercises 3 or 4 times for a complete workout. You’ll need a pair or two of dumbbells and a bench (affiliate link) or something sturdy to step up onto. I like these ones (affiliate link) on Amazon.

Alternating lunges

Stand with feet hip width apart with a dumbbell in each hand. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

Plank

The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

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.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Bicycle crunches

Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

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.

Step ups

Stepping up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

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.

Will you be doing a Halloween workout this week?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Fall Shoes

Today I’m sharing some really cute fall shoes that I’ve had my eye on or I have and love.

Fall is my favorite time of year – not just because I like how the weather cools down and the changing leaves are so pretty, but also because it means it’s time for cozy clothes and lots of layers. I thought I’d put together some of my favorite fall shoes in this post. If you’re interested in checking out more of my fashion posts, you can find them all here. I also share a lot of my outfits on Instagram, so be sure to follow me.

Camel booties

I’m all about the cute booties (affiliate link) when it’s a bit colder or wet outside. They keep my feet protected and warm while still looking cute and put together.

Scalloped flats

I love the extra detail on these black flats. The scalloped detailing adds that little bit of fun to them.

Riding boots

Whenever I think of fall shoes riding boots (affiliate link) always come to mind. They’re such a fall staple for me. With how quickly the weather goes from summer to winter, they’re a must here in Calgary. Plus they give your outfit a preppy look.

Sneakers

Sometimes you need a comfortable and easy pair of shoes for a laid back outfit. These sneakers (affiliate link) would go perfectly with a pair of jeans, sweater, and vest.

Leopard print flats

I typically steer clear of big pops of animal print, but I think that these leopard flats (affiliate link) add an interesting pop of color to just about any outfit without being too overpowering. It’s just enough pattern for me that I would totally wear them.

Bean boots

These bean boots (affiliate link) are my go to choice of footwear when it’s rainy or snowy during the fall (and even into the winter). They’re available in both a 6 inch and an 8 inch height. Since we get a lot of snow here in Calgary I went with the higher ones. If you live somewhere less snowy you could probably get away with the 6 inch ones. They’re flannel lined so they also keep my feet warm.

Click on the images below to be taken to the rectailer’s website. They’re all affiliate links.

What’s your go to style of footwear for fall? Share it in the comments below.

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Weekend Highlights: Anxiety Distractions + Dog Visits

I hope you all had a wonderful weekend! Mine started off cold and snowy on Friday, but by Sunday afternoon it had warmed up a bit which I was grateful for! While it might only be the end of October, last week it felt more like December with snowfall almost every single day and cold temperatures. Thankfully it’s supposed to warm up this week which I’m very happy about. While it’s always tough to know that shorter days and colder weather are coming as we head into winter, it feels especially hard this year with everything else going on in the world right now.

This weekend I spent a bunch of time knitting. My therapist suggested I find a few things to do when I’m feeling extra anxious. Knitting has been one of the activities I’ve taken up. It’s the perfect thing for me to do because it keeps my mind occupied by following a pattern (less time to dwell on the things that I’m anxious about) and it also keeps my hands busy. It’s such a good distraction for me. I’m making things that I’ll be able to donate to a couple different agencies in Calgary to distribute them to people who need warm clothes. My favorites to make right now are mittens and hats. They’re small projects so they don’t take forever and it’s fun to try new yard like the blue stripes in the mittens.

How cute are these striped mittens I finished knitting this weekend? For years I’ve been intimidated by mittens, and as a result have been putting off trying to make them. I was feeling brave a month or two ago and decided to give them a try for the first time. They ended up being a lot easier than I was expecting. It’s another good reminder for me that the things that I think are big and scary and hard to do might not actually be that way. If you’re also a knitter I used the World’s Simplest Mittens pattern from Tin Can Knits. If you’re looking for an easy to follow mitten pattern for your first attempt, I highly recommend it.

I did a really fun workout on Saturday morning. I’m still loving my Peloton app subscription. I honestly don’t know what I would do without it. While I can definitely make my own workouts (I’m a personal trainer), there’s something so much more easier about letting someone else come up with a workout. All I have to do is follow along. This workout was all about the single leg deadlifts and Arnold presses. Of course the instructor for this workout was Andy Speer. He’s definitely my favorite when it comes to strength workouts on the Peloton app.

I also got in some quality reading time this weekend. I’m still working on Stealing Home (affiliate link) – the first of the Sweet Magnolias series and The Guest List (affiliate link). I really enjoyed the first season of Sweet Magnolias on Netflix so I thought I would try reading the books too. I’m really like Stealing Home so far. The Netflix series stays pretty close to the book so far.

Sunday afternoon I headed over to my boyfriend’s place to spend some time together. It actually warmed up a bit on Sunday which I was happy about. Tt wasn’t too cold when we took his dog, Winston for a walk. For the record, trying to get a good selfie with a dog is a lot harder than it looks! This was the best one Winston and I were able to get. There were a lot of terrible blurry ones.

Who’s your favorite Peloton instructor? Last really good book you read?

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Friday Favorites: Cute Stationery + A Mystery

I’m sharing a few of my favorite things from the past week in today’s post.

Living my best life notepad

How cute is this notepad that I bought a couple weeks ago on Zulily? It finally arrived this week and I think it’s perfect for jotting down things I want to remember. I’ve found some good deals on Zulily before and when I saw the notepad for a good price I knew that I wanted to get it. I think we’re going to continue spending a lot of time at home over the winter due to the pandemic, so I’ve been trying to find little ways to add some joy to my everyday life. I typically wouldn’t “splurge” (it was under $15) on stationary like this, but I decided that it was worth it.

How perfect is the avocado?!?! They’re definitely a part of living my best life.

The Guest List

Wednesday night I started reading a new book – The Guest List (affiliate link) by Lucy Foley. I’m not very far into it yet, but so far I’m really enjoying it. I’ve been craving a mystery/thriller lately, so I think this book will fit the bill. What’s the last good mystery that you read? I’m always looking for books to add to my list to read.

Here’s the description from Good Reads:

On an island off the coast of Ireland, guests gather to celebrate two people joining their lives together as one. The groom: handsome and charming, a rising television star. The bride: smart and ambitious, a magazine publisher. It’s a wedding for a magazine, or for a celebrity: the designer dress, the remote location, the luxe party favors, the boutique whiskey. The cell phone service may be spotty and the waves may be rough, but every detail has been expertly planned and will be expertly executed.

But perfection is for plans, and people are all too human. As the champagne is popped and the festivities begin, resentments and petty jealousies begin to mingle with the reminiscences and well wishes. The groomsmen begin the drinking game from their school days. The bridesmaid not-so-accidentally ruins her dress. The bride’s oldest (male) friend gives an uncomfortably caring toast.

And then someone turns up dead. Who didn’t wish the happy couple well? And perhaps more important, why?

Great healthcare providers

This last one is a bit more serious, but it’s something that I’m so grateful that I have right now.

For the last year and a half I’ve been dealing with some health issues. I’ve been a bunch of different health professionals about them, and some have been more helpful than others. I had one doctor tell me to do things that only made my symptoms worse. I had another doctor tell me to just stop worrying about it because other people are worse off than I am. Needless to say those bad experiences mean than I’m a bit apprehensive when I’m meeting with new healthcare providers.

This week I had a second assessment appointment with a specialist program. I’m so grateful that I was finally referred to them and I’m hopeful that I’ll be able to access services from their team who are experts in what I’m dealing with. Everyone I’ve talked to from the program from admin staff to nurses to doctors have been absolutely wonderful. My symptoms aren’t brushed off like they have been with some other professionals.

What’s a favorite thing of yours from the last week?

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

At Home Dumbbell Workout

Today I’m sharing a new at home dumbbell workout with you.

It was a cold and snowy day yesterday here in Calgary. I was all about staying warm so I wore all the cozy layers. I bought the gray socks I’m wearing in that photo a few weeks ago at Costco. They were a good buy because they keep my feet toasty warm.

Striped sweatshirt (affiliate link) // Jeans (affiliate link) // Similar purple nail polish (affiliate link)

And now onto today’s at home dumbbell workout!

The only pieces of equipment you’ll need for this at home dumbbell workout are a pair or two of dumbbells. If you only have one set, just use that. If you have a lighter and heavier pair, use the lighter ones for the upper body exercises and the heavier ones for the lower body moves. Of course listen to your body and do what’s best for you. I like these dumbbells (affiliate link) from Amazon. If you’re looking for a cardio or body part specific workout, be sure to check out my workouts page. That’s where you can find all of the workouts that I’ve shared on Get Fit Fiona over the years.

This is a pretty straight forward full body strength workout. You’ll perform 14 reps and 3 sets of each exercise, resting for 2 minutes between each set. Move down the list to the next exercise once all 3 sets have been completed. I’ve listed descriptions of the exercises below just in case you need a reminder for any of them. If you try this workout let me know how you like it! Be sure to tag me on Instagram too.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Dumbbell squat

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Bent over rows

With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position. 

Dumbbell deadlift

With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position. 

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Dumbbell lunge

Stand with feet hip width apart and a dumbbell in each hand. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

What’s your favorite dumbbell exercise? Share it in the comments below.

As always, be sure to talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!