15-Minute Total Body Stretch

15-Minute Total Body Stretch

15-Minute Total Body Stretch

When I was younger I used to scoff at the whole stretch/yoga thing. While I did the typical after workout stretches with my clients and classes I was never really committed to maintaining any type of flexibility program personally.

I thought I would be young, agile and free from tight muscles and tendons forever. Ha! Then I entered my mid-life.

It’s Fine to Have a Tight A**

While it is admirable to have a tight behind, or tight and toned thighs, what is not so charming is the inability to touch your toes.

Tightness in the muscle, tendons and fascia happens through age, overuse, underuse as well as injury.

When we age, we lose some of the water in the tendons, making them stiffer and more susceptible to injury.

When we overuse a muscle we can create muscle tightness because it is always in a contracted state. And when we underuse our muscles, such as sit in one position for long periods of time (like me sitting here writing this blog), we create muscle tightness as a result of the restriction in movement.

All of this can add years to your body, as well as decrease your quality of life.

 How Much Stretching?

This can all be avoided, though, with a regular stretch program – and with a HUGE emphasis on the word REGULAR.

Because tissue is elastic in nature it will always go back to its original length. So, stretching once or twice a week will not train that muscle to stay in the new lengthen position you are asking it to stay in.

This is even more true after the age of 40.

To really see changes in your flexibility, and keep your body agile and young,  you need to stretch every day.

Aim for 5 minutes a day to start and work yourself up to 15-30 minutes. The key here is consistency.

Total Body Stretch For All Levels

Join loving husband and I in this total body stretch routine. It’s perfect for all levels of flexibility, and a great addition for after your workout as well as first thing in the morning.

 

Want More Stretch Routines?

15-Minute Morning Stretch Routine

Hamstring & Hip Opener

Foam Rolling Routine

15-Minutes to a Stronger Low Back

10-Minute Morning Routine

10-Minute After Workout Stretches

 

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PJ ox

Mid-Life Crisis

Mid-Life Crisis

The only thing I can chalk up my latest goal/what-I-want-to-do is that I must be suffering from a mid-life crisis.

You see I am a month shy of 46 years, peri-menopausal and wondering if this aging thing is really for me.

Actually scratch that last sentence – I know this aging thing isn’t for me. I don’t like it and I don’t want to encourage it in any sort of way. I know I am going to age but…I am not going down without a fight.

How You View Your Mid-Life

Experts say the answer of how we will enter our mid-life will depend in part in how we have viewed our life so far and how we view it for the future.

 

There are those who will feel less conflicted about their age because when they reflect back at their past years it’s with affection and they are able to happily move forward to the next years.

While others will wonder, “Is this it?”, and instead of looking back on their years fondly they, instead, only focus on the diminishing years ahead.

They see the time-bomb ticking and think to themselves “Sh*t.”.

This is where the mid-life crisis begins. When these poor buggers believe that if they do something drastic and shake things up in their life that it will either A) distract them from the fact that time is ticking away, or B) by getting their butts in gear they won’t miss out on any goal or grand plan that life had for them.

A mid-life crisis is really the original FOMO.

And, I am one of those poor buggers suffering from both A and B.

Mid-life-crisis-funny-quote-fitness-with-pj

Mid-Life Crisis To-Do List

My mid-life crisis to-do list is a bit long (visit Europe, learn a new language, write a book), but there has been one goal that has been in the back of my mind for a while and two weeks ago I finally bucked up and owned it.

 

 I decided this was the year I was going to compete in a fitness competition, in particular the NPAA BC Classic (Natural Physique Athletic Association) happening this May 1st in Richmond.

 

 What will I be competing in? Bikini Masters (for women 35 years and older), and if I have the courage Bikini Novice as well (this is where I would be competing with women as young as 20 – not sure I want to be on the stage twice). Gulp.

I Got To Wear What?!?

First things first, I am not a bathing-suit-strutting kind of gal.

 

 While I am comfortable in front of a group of people, it’s usually because I am talking about fitness (my passion), I am fully dressed (my desire), and I am wearing Nikes (my comfort).

 

 For this competition I will need to wear a bikini (similar to the one below), with the mandatory 5″ high hooker-heels and pose in some of the most awkward-looking positions.

 

 This all makes me very uncomfortable and sick to my stomach when I think about it.

 

Bikini-competition 

 

Why Do A Competition?

So why do this, you wonder? Why do something that makes me nauseous every time I think about wearing an itsy-bitsy bikini in front of a large crowd of people?

 

 Why live on chicken breast, protein shakes, broccoli, air and water for 12 weeks? Why workout six days a week, sometimes twice a day?

 

 These are great questions and the best answer I can give you is that I do not want to sit in my rocking chair in my later years and have any regrets.

 

 Regrets that I was too scared, too intimidated, too unmotivated, too lazy and too uncommitted to try.

 

Next Steps

 

 This past week has been helping loving husband feel comfortable with this (cause he’s not too keen about his wife being half-naked in front of a bunch of people), as well as assuring him I will only be a bit of a bitch for the next 3 months.

 

 Let’s face it. I am going to be a little angrier and a bit more impatient than normal until May. While I will try my hardest not to be, truth-be-told I don’t diet well and I love food.

 

 Starting a week ago, and until competition day, I am on one of the strictest eating regimes that I have ever tried.

 

 I have said good bye to my favourite foods and beverages (so long spiced rum, I will miss – but I will never forget you), and eat more meat than I care to.

 

 However, it’s worth it.

 

 It’s worth proving that mid-life is the best time kick some ass. It’s worth showing other women you can do, and can be whatever you want to be – no matter what age you are.

 

 All you need to do is put the work in, have focus and determination, and keep your sense of humour along the way.

 

 Week 13 – Before Photo

Week 13 - Before  

Stay tuned… every 2-weeks I will be blogging about my journey to becoming a fitness bikini competitor. 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

15-Minute Ab Workout

15-Minute Ab Workout

15-Minute Ab Workout

This was one of the funniest videos to film with loving husband. In this particular workout we have a lovely debate about what words you can and cannot say on YouTube.

You would think, after being married to me for 21 years, he would remember that I suffer from severe verbal diarrhea.

Words just come out and the wonderful thing about YouTube is that there is no censorship.

In my defense, though, I don’t really believe the word I say is one that needs to be censored. Watch the video and judge for yourself.

15-Minute Ab Workout For All Levels

 

15-Minutes-of-Abs-all-levels-blog

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Testing Positive for Menopause

Testing Positive for Menopause

Testing Positive for Menopause

I just recently came face-to-face with getting older and I didn’t like it one bit.

With every passing birthday I was aware that I was getting older; I just never felt or thought that I was. I mean, getting old was what happened to other people, like my husband and my sisters for example.

Of course there was that grey hair I found a while ago. But, that was easily sorted out with a good tug.

Then the wrinkles came, but hallelujah for high-definition makeup, retinol and really expensive eye creams.

I also ignored the aches that weren’t there in my body ten years ago, as well as the declining energy levels (I chalked this up to me learning how to relax, something that is recommended for us high-stung Type A’s).

But, something recently happened that I could no longer ignore, buy a cream to correct, or even drink my delusions away with.

I started menopause.

A Trainer’s Denial About Menopause 

At first I was in complete denial. How much denial, you’re wondering? Epic levels, let me tell you.

One evening I internalized this change in my body when I couldn’t sleep – because we don’t really sleep do we? Instead, middle-aged women “drift” through the night.

Anyways, I got myself so worked up about my lack of a menstrual cycle for the past three months that I convinced myself that this absolutely could NOT be menopause.

It had to be something else.

I was far too young for menopause. This only happened to other women. Older women.

The thought of this not being menopause, and instead being the alternative, was frightening to the bone and I could not keep this to myself any longer. I had to wake up loving husband and let him in on my epiphany.

Now, ladies, I have a tip for you. If you want to FREAK your significant other out, wake them up in the middle of the night and tell them that you think you are pregnant. Works better than a bucket of cold water to the face.

Poor loving husband was up all night having waking nightmares of being in his 60’s with a teenager.

funny-getting-older-quote-Fitness-with-PJ

Testing Positive

The next day I ended up in a local pharmacy, incognito, buying a home pregnancy test. When I got home sure enough I did test positive…for menopause.

Lucky for me, this past last year I have been designing fitness programs and plans specific for peri and menopausal women.

I have had the fortune of interviewing some of the industry’s best about how to handle menopause so I knew what I needed to do to help control my weight, my hot flashes, my sleeping problems, my brain fog and my turn-on-a-dime moods.

What none of these experts taught me, however, was how to handle this change emotionally. Because that was where menopause was really kicking me in the butt.

I did not want to age like my mother!

Could Menopause Be Just Like a Workout?

And then I got to thinking (again when I couldn’t sleep, because those are the best times to think, aren’t they?), menopause is just another cog in the wheel of this thing called my life.

I started relating to it in terms that I knew and could understand.

First, I thought of life as one big workout (cut me some slack, I’m a trainer), and came to the conclusion that menopause is just another rep in this one big workout of life.

And, just like any other rep that I do in the gym I have three choices:

  • I can perform it poorly and set myself up for injury
  • I can do the rep half-hearted and see little to no results
  • Or I can put all of my effort and focus on this one rep and grow

The only difference here was that I wasn’t growing physically; instead, I was focussing on growing emotionally and spiritually.

So, here I am putting all my energy into this one rep and finding out that I don’t mind the burn or the short-term pain of menopause. Because, in the end, I plan on coming out of this a better woman.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

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PJ ox

50-Minute Total Body Sculpt

50-Minute Total Body Sculpt

50-Minute Total Body Sculpt

If workouts were kids, this one would be the good child. The one that does it’s homework, goes to bed and cleans up its room without any nagging.

In other words: it’s a functionally sound, total-body, great for all levels strength workout.

It’s the perfect go-to workout when you want to train, but you don’t feel like killing yourself (however loving husband would disagree. He was very tired after this workout).

Total Body Sculpt

Tools Needed:

  • A pair of light, moderate and heavy dumbbells
    • Beginners: 3lb – 10lb
    • Intermediate: 5lb – 12lb
    • Advanced: 8:lb – 20lb

Total-Body-Sculpt-full-workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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