Welcome to the 2021 Online Fit Team!!

"In 15 years of working in womens' fitness, I have yet to help a single woman who was not interested in strengthening her booty." -Wendy Hoag

It's true, we all know the value of a strong backside. Today, I invite you to think about what that strong backside can do for you. Propel you forward when you run or walk, pull you up the stairs, and look good in yoga pants. But what about the lateral motion? A strong backside includes those hips and strengthening their ability to move in all directions can magnify all the above mentioned abilities while reducing chances of injury at the same time. Soooo head on down to Pilates 24 and work on those hips.

Informal Online Fit Team Yoga workout: CONTINUES!!
NEW spin on the online team. Thursday at 7:30pm you can log on here and join your teammates via zoom to complete an Online Fit Team Yoga workout. Requests, cheers, RSVPs and any possible way to hold yourself and teammates accountable welcome via the Facebook event post right here. 
Informal Online Fit Team Yoga
Night of, click the Link to the Zoom Meeting HERE 

Enjoy your workouts, ask for help and be confident your strong powerful self this week.

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 24
​Combine intervals of strength with heart pounding cardio for a super powered, effective workout in just 30 minutes. Bring your band and a mat....and your positive attitude.

Strength 25

Band and anchor required, bench optional for this lots of legs workout that includes chest and upper body exercises too. ​​

Strength 26

Combine cardio to raise your heart rate with strength exercises to build muscle for a winning combination. You'll only need a stair, bench, chair, curb or even a box as equipment for this whole body workout.

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.

Yoga Workouts

Yoga 9

From dolphins to down dogs, this yoga workout will balance the stretches with the strength.

Yoga 24

Even just 20 minutes of yoga makes a difference. This practice can be added to another workout, a perfect lunchtime break or anytime. ​

Yoga 25

Allow yourself to feel calm and strong throughout this yoga practice. Moving from the mat to standing, back down to the mat for a full range of motion for your body.

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?

Pilates Workouts

Pilates 23

This combination of standing and mat work will strengthen your core and challenge your balance. 

Pilates 3 - on repeat

It's a party! A Plank Party and you're gonna love this workout. It may even get your heart rate up. Bring your mat and some water. ;) ​

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.

Cardio Workouts

Cardio 21

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:
https://itunes.apple.com/us/app/simple-interval-timer/id458334253?mt=8
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 22

Cardio in the pool
*no pool access, do these on land
1 minute of each, repeat 3x

Shallow end:
March in place
Reverse lunges
Squats
Side to side squats
Across shallow end of pool:
Forward & backward
Side shuffle
BIG steps across
Little steps with high knees
Skip
 Deep End:
Tread water

Cardio 24

Cardio 25

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

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