Welcome to the KMM Online Fit Team!!

 “It’s when the discomfort strikes that one realizes a strong mind is the most powerful weapon of all.” Christie Wellington

And finding a way to use that strong mind to be ok at that point is the theme of the upcoming Womens Fitness Retreat in Pismo Beach. Registration is now open and details are available right here.
The most recent workout in your library is a pilates using a wall! It'll be fun...try it! Scroll down to Pilates 28.
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Please let me know if I can assist you with workouts or otherwise.
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Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624
Equipment (above) used in workouts:
  • Foam rolling can keep you moving. The blue roller is a great place to start, the blue ball that's next is an excellent add on.
  • Door anchor turns your door into a workout partner for resistance.
  • The bands create long lean muscles. New/returning to strength workouts? Order a yellow light resistance band to start, been working out for awhile? Order a red medium resistance band. If you have used the red and are up for more resistance on some exercises? Order a blue resistance band.
  • The mat recommended is one of my personal favorites, thick enough for comfort, not too thick for balance.
  • The big ball was used for the "have a ball ya'll" challenge, is featured in several now and is the most affordable, durable ball I've found.
(Yes, I do receive a small kick back from Amazon when you order using these links, at no additional cost to you. Thank you!)

Self Myofascial Release - Foam roller how to

Learn when, how and why to use a foam roller in this follow along clinic. We'll use a standard foam roller and an orb from Protech. You can pick these items up at your local running store or with the links above.

Strength Workouts

Strength 23
Mat, resistance band, door anchor and your positive attitude are all you need for this well rounded strength workout. Hips, core and upper body will all be engaged.

Strength 3

Door anchor, band (yellow & red if you have both), mat and water. You'll sweat and get that heart rate UP with this strength workout guaranteed. Chest, back, shoulders and lots of legs.

Strength 1

All you need for this full body workout is a mat. Simple, quick and effective! Shoulders, back and more. ​
Strength 24
Combine intervals of strength with heart pounding cardio for a super powered, effective workout in just 30 minutes. Bring your band and a mat....and your positive attitude.

Yoga Workouts

Yoga 10

Focus on the back, flexibility, mobility and strength in this vinyasa flow.

Yoga 26

A yoga flow with pilates sprinkled in. You'll enjoy the flow, stretch and balance along with some balance and strength challenges. Who wouldn't love that?

Yoga 13

Yoga for those days you had to sit, drive or travel for a long time. You'll feel awesome after this one. A wall or chair nearby will help with balance poses

Yoga 29

From dolphins to down dogs, this yoga workout will balance the stretches with the strength. ​

Pilates Workouts

Pilates Yoga 1

Let's flow from yoga poses, to pilates exercises and back again throughout this fun combo workout. ​

Pilates 12

Staying low on the mat with combos.

Pilates 10

Line that mat up next to a wall..it's time for wall pilates.

Pilates 18

Whole body core with a focus on glutes, hamstrings and hips...your backside! All down on the mat. ​
Pilates 28
Find a wall and a mat for a change of pace as we use the wall for a great pilates workout. 

Cardio Workouts

Step ups

​Find a stable bench, a curb, a first or second stair in your house, a picnic table
The higher the bench, the more difficult
5 min March/Walk
1 min of each, Repeat all 3 times

1 Step up on the bench, Step back down, Repeat alternating feet
2 Step ups lead with your right
3 Alternate taping the step with one foot at at time (toe taps)
4 Step ups leading with your left foot
5 Toe taps
6 Step up with your right foot, then tap the step with your left foot
     (Turn sideways so your right leg is next to the step.)
7 Same thing other side
5 min march/walk to cool down
Ready set go!

Stair Workout

Love me some stairs
Find some stairs
Your house?
Laguna Town Hall
Bartholomew sports park - bleachers by the baseball/softball fields
The stairs on the playground equipment at any park

Maybe your office bldg. has stairs 
  • 5-10 minutes Toe taps to the first stair
  • 5 minutes Go up the stairs and back down
  • 5 minutes Up FAST, Down SLOW
  • 5 minutes Up SLOW, Down FAST
  • 5 minutes Up FAST, Down FAST
  • 5 minutes toe taps on the first stair
 P.S. Stairs no good for you? Do this as a swim, fast one lap, slow on the returning lap. Own it, modify, adjust, make it yours.

Ready set go!

Bench Workout

Find a stair, chair or bench and decide on a short “lap." Outside a lap could be going around the picnic table that is your bench, inside it could be up and down your hallway. The higher the bench, the more challenging.
Modify any exercises you need to, march is always an option.

2 min warm up march
1 min each/Repeat 3x:

  1. Toe taps to the bench
  2. Step ups to the bench
  3. Laps
  4. Right foot step up (turn 90 degrees left so your right leg is next to the bench)
  5. Left foot step ups
  6. Laps
  7. Bench touch squats
  8. Jumping jacks
  9. Laps
  10. 2 min cool down march
Ready, Set…GO!
Feel AWESOME when you are done. Drink water.
March March March
Repeat 3x for 30 min 
1-  March in place
2-  March with feet wide
3-  March out out in in Right foot starts
     a.   (wide with your right foot, wide with your left, march in with your right foot, in with your left, repeat)
4-  March out out in in Left foot starts
5-  Box March- Right
     a.   (each step marches on a corner of a square)
6-  Box March – Left
7-  March Right 4 steps. Left 4 Steps
8-  March forward 4 steps, back 4 steps Right foot leads
9-  March forward 4 steps, back 4 steps Left foot leads
10- March in place
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About your trainer
Wendy Hoag has been training moms since 2005. Her goal is to use positive attitude to inspire you to be a happier, healthier, more confident woman. Please call anytime!

Certifications:
AFAA Personal Trainer
AFAA Group Fitness Instructor
Red Cross CPR & AED certified
Specialties in Yoga, Pilates, Pre & Postnatal Fitness