Welcome to the 2020 Online Fit Team!!

Do it anyway
Boom there it is! The true secret to consistent exercise and nutrition. So many times clients ask me, "What do you do when you don't feel like exercising? You don't want a salad? How do you stay motivated?"

My answer is always some version of, "I do it anyway." I've committed to lifelong health and fitness, and to make that happen you have to do the work, so even when I don't feel like xyz, I just pull up my big girl panties and do it anyway. And you know what, 100% of the time, I'm glad I did.

There's your challenge for this week and beyond. Decide your plan, and get it done. If I can help with making that plan, reach out anytime.

This week, include the newest workout, Yoga 16 in your plan. This is a much requested quick stretch for the whole body, in only 16 minutes. Perfect before or after another workout, or as a break from sitting. 

PSST...coming soon! Our next All Team Fitness challenge starts Dec 1st. details coming soon!

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624
Equipment used in workouts:
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 to thick for balance.

Strength Workouts

Strength 13

Combos will challenge your chest, back and hips. Set up that door anchor, band and mat and let's move.

Strength 14

Whew, one way or another this is the getter done workout. No gear, mat optional, hit play and work hard till the end of this strength workout.

Strength 15

A whole variety of strength exercises,1 minute of each and lots of extra reasons why including strength exercises is important. Bring your band, a mat and some water.
​Strength 16
Bring a mat and a band. Be ready to work the legs without squats while adding in upper body.

Yoga Workouts

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 14

Bring it down to the mat for a slow, gentle, feel good yoga practice.

Yoga 15

Hip openers and balance poses make up this slow flow yoga vinyasa. Enjoy!

Yoga 16

Take a quick 16 min break to stretch, lengthen and rejuvenate your body. Perfect before/after a run/walk/bike or just as a break in your day. Keep Moving Mama

Pilates Workouts

Pilates 11

An extra 7 minutes of "fun" in this all down on the mat pilates workout.

Pilates 12

Staying low on the mat with combos and some fun new exercises you're going to love. 

Pilates 13

Add in your band for "more fun"options in this core strengthening pilates workout. Check in on the facebook members only group for accountability.

Pilates 14

Obliques help you twist and are the focus on this pilates workout. All you need is a mat and positive attitude.

Cardio Workouts

Online Fit Team cardio workouts are meant to be effective at getting your heart pumping in any space or location you have available. They are great on their own, but also an excellent compliment for those training for endurance events or wanting to increase speed in run, walk, swim...any other cardio endeavors. Let's go mamas!

Cardio 13

Cardio mashup part 2
Complete 1 minute of each exercise
Use the "march" to recover OR get those knees up high to keep the fun going
Recover for 30 seconds (longer or shorter as your fitness level allows)

hamstring curls (aka butt kicks)
march
burpees
march
jumping jacks
march
speed skaters
march
run in place
march
Repeat all until you’ve been moving for 30 min.
Walk it off, stretch those legs.
Post when you are done. Ready set go!!!

Cardio 14

Step Ups: 31 min total
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

Cardio 15

30 minutes outside

Takin' it to the streets...lace up your shoes and head out the door. Complete 30 minutes of any outdoor activity. Run, Walk, bike, hopscotch, swimming, paddle boarding, kayaking, you get the idea.

Take time afterwards to stretch your muscles and rehydrate.

Cardio 16

Intervals - run, walk, bike, swim, row, elliptical, stairs, any sustainable activity will do.

​Warm up 5-10 minutes at an easy pace
Every 5 minutes, increase your speed to moderate for a count of 5 seconds (1 alligator, 2 alligator…)
Slow your pace to recover until the next 5 minute mark
Repeat a total of 4x
Cool down 5-10 minutes at an easy pace

Use a clock, timer on your phone or stop watch.
A helpful app to use for the interval workouts is called Simple Interval Timer. You enter how many sets you’ll be completing, how long each action will be and how long each break will be.

For this workout, enter:
Sets 4
Action: 00:05
Break: 04:55

Ready set go!
Picture
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