Calgary Trip 2014

Hope everyone is enjoying themselves while Im away.  Arrived safe and sound, plane ride went well. Arrived on time and was met at the airport with a smile and a hug.

Calgary is a beautiful city, lots to do and lots to see.

I have put together a workout for you, I know you are all itching to get one in so here you go 🙂

 

warm up

bridges x 25
Bird dog x 20 {10 each side}
side plank 30 sec/ side
lower extension x 20
belly ups x 12

Workout

1. body weight squats x 25

2. Incline push ups x 15 {use stairs start on the 4th or 5th} {or on the kitchen counter}

3. Forward alternating lunge x 40 {20 each side}

4. Break downs x 15

5. Jump jacks x 20

6. Dips x 12 {use a sturdy chair or coffee table}

7. Step ups x 50 {25 each leg} { height 2 stairs}

8. Assisted toe touch x 12

9. Lower extension x 15

10. standing toe touch x 24 { 12 each leg } {remember to keep your back straight and touch right in front of the foot}

Repeat 2-3 times

Hope you enjoy the workout, Im heading out for a bike ride this morning to get the blood pumping!!

See you all soon!

Spencer

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“Pumpkin”

With October just around the corner, Im sure some (or all ) of you will be heading to your favorite coffee house to enjoy a pumpkin spice something….

I came across this today and wanted to share it with you…

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51 grams of sugar and 14 grams of fat in a 16 oz. grande……..

 

I’ll be sticking to my protein shakes. Here is a simple recipe to fill your need for something pumpkin …

7-10 ice cubes

8 oz. (1 cup) Unsweetened Almond Milk or Skim Milk

3 teaspoons of 100% pure pumpkin

50 g of Vanilla Whey Protein Isolate

Bonus:

1 tsp. ground cinnamon

1 tsp. pumpkin pie spice

Nutrition ; 3.5 grams fat, 0 g sugar, 51 g protein.

You’ll be crushing pumpkins instead of looking like one 😉

 

Knowledge is key:)

 

Rack the bar

Spencer

Back on track…

Whether its back to school, back to work or back to a routine… things are going to change.

Now is the time to put things into perspective.  Time to get things back on track , no more long weekends, no more vacations, its time to snap back to reality.  Summer seems to take forever to get here, then in an instant it’s gone.  June turns to July before we can get a chance to enjoy the sun.  Then blam, August is over and you’re hoping the 3 trips to the beach will hold you over till next summer.

September ushers in the opportunity for us all to end summer on our terms.  A chance to do the things we wanted to do but put off because we thought we’d have time ….

Heres to the reset button, a chance for us all to get on track and make this the best summer ever!!!

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Rack the bar

 

Spencer

Transformational Fitness in London

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