Welcome to the 2021 Online Fit Team!!

In reality, other people liking you is a bonus. You liking yourself is the real prize.

Exercise is an expression of self love. Caring for yourself, pouring into your body so it can be strong, sweating out the emotions...add on your own. Pilates 21 is a another opportunity to do just that. Pilates have seen the most views in the last few weeks, so the new video this week is in that category to provide variety.

Head on over to Facebook members only group to share why you workout, gain inspiration from others and enjoy a new daily yoga vinyasa each Tuesday morning.
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Reach out if I can help with anything at all. Keep Moving Mama

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 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 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! ​

Strength 19

Variety is the theme in this NO Repeat workout. We will do several sets to target the same muscle groups, without repeating any exercise more than one set. Biceps, triceps, chest, back and legs. It'll be fun, try it!
​Strength 20
Focus on a healthy strong back from low back on up. Bring a resistance band and door anchor or a tree to anchor to.

Strength 21

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

Yoga Workouts

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. 

Yoga 21

A quick 20 minute yoga practice to address the area I'm most often asked about in yoga workouts. The hips! Feel free to do this on it's own to add to another yoga or other workout.​

Pilates Workouts

Pilates 18

Whole body core with a focus on glutes, hamstrings and hips...your backside! All down on the mat.

Pilates 19 - Big Ball yoga combo

Bring the BIG ball along to this pilates and yoga combo.

Pilates 20

Bring your resistance band to mix up the pilates exercises in this workout. A variety of levels are offered as well.

Pilates 21

No gear, just you and your mat. Rotations, back work and time for yourself.

Cardio Workouts

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.

Cardio 20

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
  • Share where you find stairs for this on the Members only Facebook group!

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!
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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