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.

Weekly Workouts + Meals

It’s been a few weeks now since I’ve last recapped my workouts and eats, so here it is for this week.

To be completely honest I’ve been getting back on track this week. I spent a few days away last weekend visiting some friends and it totally threw me off my workouts. Isn’t it funny how a few days completely out of my routine throws you off so much?

Workouts

Sunday

I got home Saturday morning and pretty much went to bed right when I got home. There’s something about road trips that always seem to tire me out even though I’m just sitting in the car.

Thanks to the early bedtime the night before it wasn’t too hard to get to the gym on Sunday morning for a Group Power (aka Body Pump) class at my gym. It was a newer release for me so I was still getting the hang of it.

Monday

I attended another Group Power class. I still felt a bit uncoordinated, but definitely more comfortable with the new workout since I had done it a few times before.

Monday

Rest day.

Tuesday

Yoga at home. I was craving yoga but when I checked out the schedule there was a sub for one of my favorite classes. So instead of going to the studio I decided to do a practice on my own. I typically prefer to go to classes instead of practicing at home because there are way too many distractions, but I managed to get in a quick practice. It wasn’t long but it was exactly what I needed.

Wednesday

I spent 30 minutes on the elliptical doing some steady state cardio. It felt really good to get back to cardio and sweat. I listened to a playlist on Spotify (follow me for the workout playlists I share on Spotify) and the 30 minutes flew by.

Thursday

Rest day.

Friday

I had plans to go into work early so that I could go to another Group Power class, but by the time I left work I just wasn’t feeling a workout. Instead I got a bunch of errands done and had a nap when I got home.

Saturday

My plan for today is to get in another cardio session on the elliptical.

Meals

My meals definitely weren’t very exciting this week, but they were tasty and kept me satisfied.

I ate a bunch of shredded chicken this week. Not only was it super easy to make but it’s also full of protein. I’ve been trying to eat more protein so it’s an easy way for me to get more of it in without the fat that can come with some other protein sources.

I also had a leftover chorizo sausage that I barbecued. It was a bit spicier than I usually like, but it was still pretty good. I think just about everything tastes better on the barbecue.

Staying with the chicken theme I also made a batch of chicken salad this week. Adding mayo to just about anything makes it taste better, right? I’ve really been enjoying the bagged salads this week. They’re super easy and it’s nice to have some instant veggies to add to my meals.

Like I mentioned the other day, I’ve been eating taking advantage of all of the beef jerky samples that I was given last weekend. Needless to say it’ll last awhile!

What was your favorite workout this week? Favorite meal? Tell me about it in the comments below.

Friday Favorites: Yoga + A Good Book

Another week is over and done! I feel like I’ve been playing catch up since I got back from my trip last weekend. I wasn’t gone for very long but it sure threw my routine off.

I have some fun stuff coming up this weekend including celebrating my boyfriend’s dog’s first birthday. Winston is turning 1 year old and little does he know that he has a piece of dog cake waiting for him in the freezer. I was looking back at photos of him from when my boyfriend first got him and he was so little back then!

Yoga as a stress reliever

I’ve been doing more yoga at home lately. There’s something about coming up with your own sequence right in the moment that feels so good. Lately I’ve been doing a lot of hip openers – my hips are typically on the tight ends of things, but lately they’ve been extra bad. Spending some time on them before going to bed feels so good!

The Home for Unwanted Girls

I started reading this book last week and I’ve been sucked right into it. The Home for Unwanted Girls (affiliate link) by Joanna Goodman is hard to put down, and though I’m not finished reading it, I’m really enjoying it. The book is set in Quebec, where I grew up, so that was pretty cool. I don’t think I’ve read many books that take place in Quebec.

Here’s the synopsis from Amazon:

In 1950s Quebec, French and English tolerate each other with precarious civility—much like Maggie Hughes’ parents. Maggie’s English-speaking father has ambitions for his daughter that don’t include marriage to the poor French boy on the next farm over. But Maggie’s heart is captured by Gabriel Phénix. When she becomes pregnant at fifteen, her parents force her to give baby Elodie up for adoption and get her life ‘back on track’.

Elodie is raised in Quebec’s impoverished orphanage system. It’s a precarious enough existence that takes a tragic turn when Elodie, along with thousands of other orphans in Quebec, is declared mentally ill as the result of a new law that provides more funding to psychiatric hospitals than to orphanages. Bright and determined, Elodie withstands abysmal treatment at the nuns’ hands, finally earning her freedom at seventeen, when she is thrust into an alien, often unnerving world.

Maggie, married to a businessman eager to start a family, cannot forget the daughter she was forced to abandon, and a chance reconnection with Gabriel spurs a wrenching choice. As time passes, the stories of Maggie and Elodie intertwine but never touch, until Maggie realizes she must take what she wants from life and go in search of her long-lost daughter, finally reclaiming the truth that has been denied them both.

What’s one thing that you’re loving this week? Share it in the comments below.

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Getting Out of my Comfort Zone

Today I wanted to chat a bit about comfort zones – specifically getting out of them.

I resisted getting out of mine when it came to starting my private yoga business. I used every single excuse in the book, from it’s not the right time to I’m too new to teaching to I have no business experience, I can’t start my own business. Those were only a few of the hurdles that I didn’t think I would be able to overcome.

It took a lot of talking myself into it to even look into how I would start my business. Contacting lawyers to get someone to create my corporation was scary. Telling my family and friends what I was doing was scary. Finding an accountant was nerve wracking.

I’m one of those people who likes to know exactly what steps that I need to take to achieve my goals. I like to know exactly how to get from point A to point B, and everything that I need to do to get to the end point. Starting my business was nothing like that.

In all of my post secondary education I only had to take one business class, and I didn’t learn much from it, unfortunately. It was tough to take on something like starting a business when I felt like I didn’t have all the information I needed to do things on my own. I had to trust the people that I hired to do the things that I couldn’t. I’m very grateful that I found some great people, but it was very intimidating in the beginning.

Now that I have some of the big scary stuff done and out of the way, I realized how many other times in my life I’ve ventured out of my comfort zone. I’ve done things that were hard or where I wasn’t sure of the outcome, but I still did them and even succeeded at them.

I decided to go back to school as an adult in my 30’s. I learned so much about something that I was passionate about (fitness) and it ended up laying the foundation for quite a few other things I ended up doing, like yoga teacher training.

I walked into a yoga studio for the first time. I’m so grateful that I did because I found something that I fell in love with.

I signed up for yoga teacher training. It had been in the back of my mind for years, but I had never gone for it. I finally got the nerve to fill out the application for a training that I had been eyeing for awhile and when I talked to one of the instructors I knew that it was the program for me.

Looking back now I can see how many of the things that I did before I started my business that got me out of my comfort zone and showed me that I can do things that I know are going to be hard, tough, or that I maybe don’t know every single step I’ll have to take in advance. I’ve done all of those things in the past and I know that I’ll be able to do them in the future.

What’s something you’ve done recently that go you out of your comfort zone?