Welcome to the KMM Online Fit Team!!

June 20
If I have learned anything over the last 17 years of training women to run, walk, triathlon and stay active through their lives it is this...Doing the support things keeps you moving for longer.

Longer as in able to do the longer walks, events or runs AND longer in terms of continuing to be able to move through the years. Foam rolling, cross training, stretching dynamically before a run, eating well throughout the week and anything else that you do intentionally to support your efforts.

If you are not doing all of these regularly now, pick one and start incorporating that. Over the next few weeks I will continue to feature and educate on these back up efforts in all ways possible. In this weekly update, in the Online Fit Team, on Facebook and Instagram with posts and with additional clinics to provide resources you can use.
In addition to looking for these, complete the "foam roller" how to video below this week. Have questions?? Please ask!

You'll also find the pilates 4 workout that includes a resistance band to be lots of FUN!

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

Virtual Team Workouts this week:
You can log on to join your teammates via zoom to complete an Online Fit Team workout OR Wendy will lead a LIVE class. Yet another way to hold yourself and teammates accountable.
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7:30pm Monday Pilates * Bring a resistance band!
7:30pm Thursday Yoga 
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 30
30 minutes of strength focusing on the backside, the posterior power chain, the muscles that move you forward. Complete all at once or in three 10 minute segments.
0:00 Standing for Set 1
10:00 Use a chair for Set 2
​19:00 Roll out your mat for Set 3

Strength 31

Creative ways to use your door anchor, resistance band and mat for a full body workout with a focus on the shoulders and the core. Opportunities for intermediate level "more FUN" options in this one too!
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Strength 32

Combining multiple exercises into one gives you the most bang for your buck, a run for your money, and makes for a really fun full body workout. Find that band and let's get moving mama.

Strength 16

Bring a mat and a band. Be ready to work the legs without squats while adding in upper body.

Yoga Workouts

Yoga 15

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

Yoga 28

Standing, balance and lots of down dogs.

Yoga 23

Plenty of hip stretching, balance work and a few twists for fun. 

Yoga 6

Twists and hip openers in this yoga flow will reduce all over tightness.

Pilates Workouts

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 only 23 minutes, but it's packed with fun. ​

Pilates 28

Find a wall and a mat for a change of pace as we use the wall for a great pilates workout. ​

Pilates 29

This garage workout keeps you glued to your mat with simple. strong pilates exercises. ​

Pilates 4

Bring your resistance band to this workout. You'll have options for some challenging exercises one after another, let's have some fun!

Cardio Workouts

Cardio Mashup II

Complete 1 minute of each exercise
Recover for 30 seconds (longer or shorter as your fitness level allows)
  1. hamstring curls (aka butt kicks)
  2. march
  3. burpees
  4. march
  5. jumping jacks
  6. march
  7. speed skaters
  8. march
  9. run in place
  10. march
Repeat all until you’ve been moving for 30 min.
Walk it off, stretch those legs.

Intervals

Walk, bike, run, swim, March in place this works for any cardio activity

5 minutes easy warm up
4 minutes easy
1 min fast
repeat 4-8x

Fast can be a faster walk or an all out sprint. Practice to find the pace you can maintain for the full fast minute.

​Cool down, stretch, foam roll and drink water. Nice work mama!
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The Simple interval timer app or even a watch will work for tracking your time.

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.

Cardio in the pool

​*no pool access, do these on land
1 minute of each, repeat 3x
TIP: my favorite way to do these, is to copy and print the workout. Place the paper in a gallon zip lock bag and bring it into the pool with me!

Shallow end:
  1. March in place
  2. Reverse lunges
  3. Squats
  4. Side to side squats
Across shallow end of pool:
  1. Forward & backward
  2. Side shuffle
  3. BIG steps across
  4. Little steps with high knees
  5. Skip 

Deep End:
Tread water
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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