Welcome to the 2021 Online Fit Team!!

Create an environment that supports your healthy eating and exercise
so that motivation just comes along for the ride.

Wrapping up the BIG BALL challenge this week with a new yoga with a ball workout posted today. Enjoy this much requested 20 min format before or after any other workout. As we go through life, we begin to realize how much more important the warm up, cool down and recovery are. This is perfect to fill that niche with something fun. 

And enjoy the big ball challenge just posted to the Members only Facebook group too. It's sure to be a ball. 

Reach out if I can be of assistance!

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624
Equipment (above) 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.
  • The big ball will be used for the "have a ball ya'll" challenge, 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

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 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.

Strength 17

Strengthen those shoulders and legs, you'll need a resistance band, door anchor and a mat. Water encouraged! ​

Strength 18

A full body strength, core, leg and upper body workout with just a BIG GIANT BALL and your mat. This is going to be fun! ​

Yoga Workouts

Yoga Pilates Combo

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

Yoga 18

Find peace within the movement of this yoga practice. Stretching tight hamstrings, abductors and shoulders. Enjoy!

Yoga 19

A slow flow to release tension in the whole body. Keep Moving Mama

Yoga 20

Bring your BIG BALL onto the mat today for a 20 minute yoga practice that will give you a new perspective on yoga. 

Pilates Workouts

Pilates 14

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

Yoga Pilates Combo

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

Pilates 15

Cozy up to a wall, it's going to be your friend for this wall based, barre inspired pilates workout. It may be shorter than 30 minutes, but it's packed with fun.

Pilates 16

Roll out your BIG ball and your mat. Pilates with a ball is a whole new "ball" game

Cardio Workouts

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!

Cardio 17

Spelling test – “spell” your name or Merry Christmas or Keep Moving Mama or anything else you can think of and do 20 each of the exercises that match those letters. Keep your heart pumping for 30 minutes. Perfect cardio to do with family at home. Enjoy!

A      jumping jacks
B      box step
C      high knees
D      butt kicks
E      burpees
F       march in place
G      mountain climbers
H      jumping jacks
I        line hops
J       inch worm (walk out to plank, walk hands back to feet)
K      speed skaters
L       jog in place
M      burpees
N      pushups
O      squats
P      jump rope (no rope? Pretend)
Q      quick reverse lunges
R      jog in place
S      toe taps (bench tap, toe tap, air tap)
T       shadow box (pretend you’re Rocky)
U      dance
V      speed skaters
X      side shuffle
Y      march
Z       squat + side kick

Cardio 18

Cardio mashup
Complete 1 minute of each exercise
Take up to 30 second to recover (longer or shorter as your fitness level allows)
 
hamstring curls (aka butt kicks)
march
high knees
march
jumping jacks
march
twist (yes as in twist and shout)
march
grapevine
march
 
Repeat all until you’ve been moving for 30 min.
Walk it off, stretch those legs.
 
Send your trainer a text or email with a report of 1-10 on difficulty for this one. 1 = easy peasy 10= hardest thing ever.
Ready set go!!!

Cardio 19

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. The Simple Interval timer app works great for this, or even a simple stop watch.

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

Toe taps to the bench
Step ups on the bench
Laps
Right foot step up (turn 90 degrees left so your right leg is next to the bench)
Left foot step up
Laps
Bench touch squats
Jumping jacks
Laps
2 min cool down march

Ready, Set…GO!
Post when you are done.
Drink water.
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