Welcome to the KMM Online Fit Team!!

"Start where you are, not where you want to be" -Wendy Hoag
It doesn't matter where you were or where you are now, in order to move forward you have to literally be in motion. So take each effort to move, regardless of modifications, time frame or level as a victory. Each time you choose to make the time to move with purpose and intention.

Haven't joined the 2022 Nutrition Challenge yet? It's not too late!!
Simple weekly nutrition challenges that will support your efforts...with team support!. Join HERE TODAY.
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This week your cardio is brand new, a brand new workout AND a brand new cardio technique. You will be using traditional strength exercises in succession with very little rest between to get your heart rate up and keep it there. Cardio Strength combination is at the very bottom of the page. Yes you can. And if there is anything I can do help, modify, add a new version or focus, answer questions, discuss or otherwise assist you please let me know! I would truly love to help.

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624

Virtual Team Workouts this week:
NEW spin on the online team!! You can log on here and join your teammates via zoom to complete an Online Fit Team workout OR Wendy will lead a LIVE class.. Requests, cheers, and any possible way to hold yourself and teammates accountable welcome via the Facebook event post right here. 

7:30pm Monday Pilates
​* bring a light resistance band or flat band for the more fun option. If you don't have one, no problem
7:30pm Thursday Yoga ​
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 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 4

Multi tasking workout for sure. These mini sets are quick workouts you can do while watching tv, on a break at work, you name it! No gear and a teeny bit of space.
Strength 27
Break out the resistance band and door anchor (or go outside near a tree!) for this shoulder workout with leg work to get the heart rate up. Lots of combos in this one.

Strength 28

FIVE 5 minute quick break workouts. Do each when you need a active break for 5 minutes or do them all in order for a full body workout. Here are the time stamps & equipment for each:
1: 0:00 mat
2: 6:00 band and mat
3: 12:00 band and mat
4: 17:17 chair
​5: 22:32 chair
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Strength 29

In under 15 minutes you'll get a full body workout with just a mat, your body weight and a resistance band. Ready???

Yoga Workouts

Yoga Pilates 26

It's a yoga flow with pilates moves added in for bonus effectiveness. You'll enjoy the flow, stretch and balance along with some balance and strength challenges. Who wouldn't love that?

Yoga 27

You have the option to complete this yoga workout as a full 30 minutes or divide in 2. Part two starts at 12:50 min and should be done after another workout when your muscles are already warm. Let's go!

Yoga 15

Hip openers, balance and more in this slow flow yoga. ​​

Yoga 28

Standing, balance and lots of down dogs.

Pilates Workouts

Pilates Yoga Combo

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

Pilates 24

Hips, glutes, hamstrings, core...all the muscles and movements that keep those hips moving.

Pilates 25

Roll out your mat and let's get started with some basic pilates exercises, each with modifications and "more fun" variations included. 

Pilates 26

Glutes and hips focus with standing and balance too. What a great workout!​

Cardio Workouts

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 with a report of 1-10 on difficulty for this one. 1 = easy peasy 10= hardest thing ever.
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 up
  6. Laps
  7. Bench touch squats
  8. Jumping jacks
  9. Laps
2 min cool down march

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

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 
Stretch your quads, glutes, hamstrings and calves for sure!

Cardio Strength Combination

​1 minute of each exercise. Set a timer...if you can't make the full minute, slow down or march in place or just catch your breath until that minute is up. If the minute is easy, go faster or higher, or raise the step/bench/chair.
Repeat the list 3 times (or for 30 min total) with as little rest between exercises as possible.

  1. Walking lunges
  2. Squats
  3. Pushups
  4. Reverse Lunges
  5. Tricep dips
  6. Plies
  7. Planks with alternating knees in (use a bench, counter top or wall if needed)
  8. Steps ups onto a bench or chair OR do high knees
Easy march or walk, stretch legs and upper body.
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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