The Miracle Marathon | a family-friendly fitness fundraiser

This post is part of a sponsored campaign for the Miracle Marathon; a virtual fundraiser for Children’s Miracle Network Hospitals across North America. I encourage you to participate in this most worthy cause by joining my team or donating to the Children’s Miracle Network Hospital closest to you. See below for details.

Surprisingly, one of my biggest challenges as a parent is making sure my kids get enough physical activity.

family fitness

I say ‘surprisingly’ only because I don’t recall my mom ever telling my sisters and I to go outside and play  (she may recall otherwise ;) ).

We had no computers or handheld devices and the daytime television options for kids were almost non-existent (Gilligan’s Island, The Brady Bunch and The Monkees were our favourites; yours too?). Playing outdoors was just what we did. Regardless of the weather.

Remaining inside during recess and lunch break were rare occurrences and we thrilled at the opportunity to run, jump, spin, twirl and kick-the-can once freed from the classroom.

Although my husband and I do our best to model an active lifestyle and include our children in many outdoor pursuits, many days they struggle to get the recommended 60 minutes of physical activity.

This is of particular concern for our 12-year old daughter.

As a consequence of being born with a hole in her heart, she has chronic pulmonary arterial hypertension. She struggles with cardiovascular-based sports and avoids activities that involve running. They exhaust her and leave her breathless well beyond the time it takes for you and I to recover.

The thing is, in order for her heart to stay strong and continue to service her lungs, she needs to move more.

I’d been wracking my brains for months trying to come up with a fitness plan for her. Something that wouldn’t seem like work (a personal trainer’s kids can smell a ‘workout’ a mile away ;) ). Something with a focus on fun, rather than fitness. Something we could do together, just ‘us girls’.

We love our ‘girl time’!

As luck would have it, I was chosen to be one of 21 lead bloggers for this fall’s Miracle Marathon, a virtual marathon that requires no running (hooray) and is completed in daily one mile increments over 27 consecutive days. Not only is this the perfect activity for my daughter and I, it’s also a fundraiser for the very hospital in which her heart surgeries were performed and where she continues to visit twice yearly for checkups and prescription updates.

Miracle Marathon 2014

From September 16th through October 12th we’ll be walking one mile a day, then completing the final 1.2 miles of the marathon (that’s 26.2 miles plus one for the kids) on October 13th at 2:27 EST together with each and every one of this year’s Miracle Marathon participants.

I’d love for you to join us in supporting BC Children’s Hospital or another Children’s Miracle Network hospital of your choice (search their website to find the hospital closest to you). You can do so by:

  • registering to walk, jog or run the 27.2 miles yourself (make it a family affair). Join my team, Fitknitchick, and use the code ‘MiracleTamara’ when you register to save 10% off the registration fee
  • donating to my campaign (every little bit helps me to say ‘thank you’ to BC Children’s Hospital for the outstanding care and attention my family has received there for the past 12 years)

Keep your eyes on my Facebook and Instagram feeds once the marathon begins; we may just need some encouragement along the way ;)

3 Strength-Training Upgrades for Goddesses {guest post}

I’ve got the best surprise for you today.

A guest post from my friend, fellow fitness professional, sister in strength and muscle-builder extraordinaire. Honestly, if you’re a woman looking to build a killer physique,  Suzanne Digre’s (aka Workout Nirvana) your girl.

Suzanne and I met a few years back at a fitness blogger’s conference. We bonded over a glass of wine and have kept in touch ever since via Skype, email and social media. Can you tell that she’s my not-so-secret ‘blogger crush’? ;)


Let’s say you’ve been designing your own strength-training routines for awhile now, but you still aren’t seeing the results you want. You have a basic knowledge of what to do and you change things from time to time, so why aren’t you getting that sculpted, lean look you want?

As an online coach and trainer I talk to a lot of women who are in your shoes. And I’ve actually been there myself – stuck, frustrated, and almost ready to give up.

So let’s cut to the chase: Exactly how long do you have to stick with weights before you have a masterpiece of a body that could rival a goddess’?

Alright, maybe your aspirations aren’t even that high – you just want more definition in your arms and shoulders and you want to lift and shape your butt. Calves to die for and lovely legs wouldn’t hurt either. And a chiseled back – don’t forget that.

You can have this kind of body, along with strength you didn’t even know you were capable of, all with an effective strength-training program. So today on T’s blog I’m going to give you my favorite tips for upgrades you can start using today.

Upgrade #1: Branch Out

Occasionally a woman will come to me asking for an “exciting” routine that has a lot of “variety.” There’s nothing wrong with variety, but cool-looking exercises aren’t what get you more muscle.

Instead of aiming for novelty, you should rely primarily on foundational muscle-building exercises, like bench presses, squats, deadlifts, and overhead presses. For variety and to hit all the muscles, integrate exercises like these into your muscle-sculpting program:

Upper Body

  • Pull ups (primarily Latissimus Dorsi, and also many other back muscles, pectorals, and arms). Pull ups are hands-down the single best exercise to build muscle in your upper body. If you’re relatively fit and aren’t doing pull ups, you need to ask yourself why. Why?
  • Rows (middle back, Latissimus Dorsi, arms). I’m not referring to cute little combo exercises using your whole body and three-pound weights. I’m talking about cable rows, bent-over rows, and inverted rows and all their glorious variations. They’ll help you get to pull ups faster and get that fabulous V-taper.
  • Rear lateral raise (rear deltoids). One of the least trained areas on a woman’s body, the rear delts need to be isolated to add symmetry to your upper back and shoulders.

Upper body strength exercises

Lower Body

  • Barbell hip thrusts (glutes, hamstrings). Once you’ve mastered the glute bridge and its progressions, it’s time to add weight. Do not fear the barbell hip thrust – it builds your glutes nicely. Plus, who cares if people wonder what the hell you’re doing? You’re a badass woman lifter – own it.
  • Bulgarian split squats (quads, glutes, hamstrings). Also called rear-foot-elevated split squats, this squat variation helps take the load off your back. Plus they’ll increase your strength, size, balance, and hip flexibility.
  • Sumo deadlifts (hamstrings, glutes, middle and lower back, quads, traps). A shorter range of motion makes this deadlift variation a little easier for many women. Sumo’s are fun and build whole-body strength and muscle.

Barbell hip thrust progressions from

Upgrade #2: No Tweaky-Tweaky

When you’re not seeing results, you tweak your workouts, right? Change a little of this, add a little of that. Maybe this and that together will do the trick!

Instead, you’ll get better results by simply sticking to the same workouts for 6-8 weeks. I’m not saying to do the same exact workouts week after week – you need built-in progressions, and that happens by increasing the weight.

You can also add variation by using different hand positions, a machine instead of a barbell, standing instead of seated, longer or shorter rests, slower or faster tempo – you get the picture.

If you switch programs or exercises frequently, you will not, and I repeat NOT ever attain gorgeous, cut muscles that scream, I am a goddess!! (And a damn savvy lifter, too.)

Upgrade #3: Aim for Symmetry

I know you’re most likely not a bodybuilder or you wouldn’t be reading Tamara’s blog (no offense T!) {no offence taken; we build bodies here, but focus on fat loss not on big muscles ;) }. But that does not mean you shouldn’t train all sides of your muscles in a balanced manner.

For example, did you know you have:

  • Lateral, posterior, and anterior deltoids
  • Short and long heads in both your biceps and hamstrings
  • Three heads in your triceps
  • Three distinct gluteal muscles

Training your muscles at different angles helps you build a symmetrical, athletic, and feminine physique. I’m not saying you have to study anatomy to strength train, but if you want standout muscle definition, you need to know the muscles each exercise hits. So when you’re choosing exercises for your workouts, do the extra legwork and know the primary muscles they train.

(Incidentally, on my blog last week I posted photos of my arm before I started training all the angles and after. The difference is a little embarrassing, frankly, but I’m also grateful that I learned the proper way to train!)

There you have it – three of my favorite upgrades for the woman who lifts. Or to be more precise, three upgrades for women who want the sculpted body of a goddess. You can have it, you know.

What are your pain points with designing your own strength training program?

Suzanne Digre of WorkoutNirvana.comSuzanne Digre is a mentor and motivator for women who want to OWN IT in the weight room and beyond. Suzanne’s home base is, where she coaches, blogs, and leads Fierce Definition, an online training program that helps women lifters sculpt muscle definition and a leaner physique. A NASM-certified personal trainer, Suzanne also coaches clients on She’s been pumping iron for over 15 years and never plans to stop. You can follow Suzanne on FacebookTwitter, and Instagram.

Unsolicited advice at the gym | why it’s sometimes better to keep quiet

I love that many people view their gym or workout studio as a community.

That they support and encourage their fellow gym-goers. Share workout tips and tricks. Are quick to offer a spot when need be. Share equipment when it’s busy. Express concern if an exercise looks like it might result in an injury. Offer advice for improving the benefits of an exercise.

However, there’s a fine line between being helpful and being critical.

advice in the gym

Not a kettlebell, not a clear shot. Go ahead. Critique me ;)

Imagine, for example, that you see a woman performing a kettlebell swing.

Based on what you’ve been taught, she’s swinging the bell too high.

You don’t know this woman from Adam. Do you interrupt your own workout to walk over to her and voice your concerns? Telling her why you don’t think she should be performing the movement the way she is? Asking her where she learned to swing like that? Citing your experience to ensure that she understands why your approach is better than hers?

Even if your intent is truly to be helpful, your advice may have other unexpected consequences.

Unsolicited advice at the gym | why it’s often better to keep your comments to yourself

  • people are much more likely to respond positively to unsolicited advice when they know the person offering it. If you see somebody you don’t know performing an exercise you don’t think is safe or effective, a comment from you, a stranger, is unlikely to convince them to change what they’re doing. At best, you’ll have wasted your time. At worst, you’ll have alienated a potential friend and workout buddy.
  • receiving unsolicited advice can be embarrassing. For newcomers to exercise or those who already feel uncomfortable exercising in front of others, having their ‘mistakes’ pointed out publicly can lead to feelings of incompetence and low self-worth. It may reinforce the feeling that they don’t belong at the gym. It may make them think twice about coming tomorrow. Your good intentions may undermine their fitness journey, rather than enhance it.
  • exercise science is not black and white. Even certified fitness professionals don’t always agree on the ‘best’ way to perform a given exercise and frequently admit that what’s good for one person’s body may not be beneficial for another. Sharing your favourite version of an exercise may contradict what her trainer has shown her to be an appropriate movement for her body and fitness goals. Don’t become a ‘my way or the highway’ cliche.
  • if you’re a fitness professional, unsolicited advice may be interpreted as ‘pushy’ or ‘sales-y’. Most people don’t want to be ‘pitched’ when they’re exercising. We all get enough of that via e-mail ;)  (Warning, if you sign up to receive a copy of my free e-book ’5 Steps to Exercise Happiness’ below, you’ll only receive invites to programs you’ll love)

Have you ever been given un-asked for advice at the gym?

How did it make you feel?



Why 40 is NOT the new 70* | fitness after 40

*with apologies to my 70-year old clients who are nowhere near ready for chair aerobics either…

Earlier this summer, I pitched a draft of a book I’d like to write on the topic of fitness for the over-40 female crowd.


While the pitch wasn’t accepted, I’m still convinced that it’s a project worth doing…

In the process of outlining the book, I spent considerable time scouring the internet to see what people think women’s fitness after 40 looks like and what other titles might already exist on the topic.

Surprisingly, I found only a dozen or so, despite the fact that (a) we’re the fastest growing demographic in North America, (b) mid-lifer women are flocking to the gym in record numbers and (c) as a group, we’re quite happy to spend money on books that help us live longer and healthier lives.

Even more surprising than finding so few titles addressing women’s fitness after 40 was the type of exercise typically prescribed;

All in stark contrast to the type of work my over-40 group fitness participants, personal training clients and fellow gym-goers do.  And certainly not the way I train myself.

fitness after 40

While I appreciate that bodies in their 40′s, 50′s and 60′s may no longer function as efficiently as they did in their younger years, barring illness or injury, there’s no reason they need to be relegated to light weights, machine workouts and the treadmill.

My 40+ female clients and I all squat, lunge, deadlift, push-up, pull-up and interval train. We rarely use the plastic dumbbells in the gym. And we’re sometimes asked by the young, buff guys to spot for them on their heavy lifts. We are not bulky or masculine.

We are why 40 is not the new 70.

My monthly online training group for 40+ women will be opening for registration mid-September. Sign up to be the first to get the registration info AND watch for details about a brand new online training program coming this fall…

The Miracle Marathon | doing it for the kids

Over the past 12 years my daughter and I have spent a lot of time at BC Children’s Hospital.

We’ve watched it change and grow. We’ve made friends with many of the staff and health care workers. Recently, we said goodbye to our primary care cardiologist and are (only a bit anxiously) looking forward to meeting her replacement later this summer.

Today, I’m thrilled to share that I’ve been given the opportunity to simultaneously ‘give back’ and ‘pay it forward‘.

Miracle Marathon 2014

I’ve been chosen to serve as one of 21 lead bloggers for this fall’s Miracle Marathon! A virtual marathon in support of 170 Children’s Miracle Network hospitals across North American, including BC Children’s Hospital in Vancouver.

The Miracle Marathon is a 27-day virtual fundraising campaign in which participants walk (that will be us), run or achieve forward motion of any kind, one mile per day. Participants complete the first 26 days (or miles) on their own. The final 1.2 miles will be completed as a group; with everybody starting their walk or run (or scooter or kayak or cycle…) at 2:27 pm EST. That’s a marathon, plus a mile for the kids.

I’d love it if you’d join me and register to support BC Children’s Hospital (or your local Children’s Miracle Network Hospital, if you’d prefer). My team name is Fitknitchick and if you register as a Miracle Maker you’ll receive fun swag and a 10% discount off registration (make sure to use my custom discount code ‘MiracleTamara’).

I’ll be sharing more details about the campaign, and how my daughter and I will be tailoring our activities to her fitness abilities next month.


Disclaimer: I am being compensated for my participation in the MiracleMarathon campaign. However, I’d be joining in, sharing our efforts and encouraging you to ‘do it for the kids’ even if I weren’t. It’s that important of a cause to me and my family.

A DIY 30-minute whole body workout

Despite what we personal trainers would like you to think ;) , workout design isn’t rocket science.

30-minute whole body workout

Sure, you need to know about muscles and joints and planes of motion. A bit of information about reps and sets and loads doesn’t hurt either. Throw in a cursory understanding of the types of movements our bodies were designed for and the patience to demand good form of yourself and creating a 30-minute whole-body workout is within almost anybody’s reach.

Note that I’m NOT talking about a PROGRAM designed to meet specific and individualized goals (that’s when having access to a personal trainer’s education, knowledge and experience comes in handy), but rather, a fill-in-the-gaps workout when you don’t have time to get to the gym, don’t know what to do once you get there or just need a change to your regular routine.

A DIY 30-minute whole body workout

Most of the programs I design are based on a finite number of basic movements; squats, lunges, hinges, pushes, pulls, rotations and static holds.

Each of these basic movements has a nearly endless number of variations; variations which differ in complexity, difficulty and the equipment required to perform them.

By simply choosing one of the exercise options from each of the basic movement categories listed below, you’ll have created your own 30-minute whole body workout. Make sure the choices you make challenge you and reflect your current fitness level. If something hurts, don’t do it.


  1. Spend 5-10 minutes warming up. (See this post for my favourite warmup exercises)
  2. Choose one exercise from each of the categories listed below.
  3. Perform 10-15 good form repetitions of each of your chosen exercises, one after the other, in the order listed.
  4. Make sure you choose a weight or variation that makes it difficult for you to complete the last few repetitions.
  5. Rest when necessary; both between exercises and at the end of the circuit.
  6. Repeat the entire circuit once.
  7. Spend 5-10 minutes stretching. (See this post for a video-guided stretch)

Note: Exercise options are listed in order of increasing difficulty, with the least challenging option first and the more challenging options last.

whole body workout

Like this post?

Please SHARE it with your friends (you know the ones; they need a little kick to get moving)

PINNING the above image would be ‘grand’ (no pun intended)

Clicking on the EMBEDDED TWEET would make my day (go ahead, make my day…)

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Fitness routines of personal trainers | how your trainers stay fit

At least once a week a reader, client or group fitness participant asks me about my fitness routine.

IMG_2839Do I train myself the same way I train them? (not necessarily; I’m training for increased muscle mass, many of my clients are not).

Do I need to do anything in addition to the classes I teach to stay in shape? (Absolutely! The weights in the aerobics studio aren’t heavy enough for the type of training I do. I teach 2-3 Step and Bootcamp classes per week and hit the weight room for body-part splits 3 times weekly).

What type of nutrition plan do I follow? (Nothing formal, but I try to fill my plate with lean protein, vegetables, fruits and healthy fats before I add in grains, dairy or sweet treats).

And I’m sure my answers to the above questions are different from YOUR personal trainer’s or those of the blogger-trainers you follow online.

I thought it might be fun to poll some of my personal trainer friends and colleagues and ask THEM to divulge the details of their own personal fitness routines. To show you that there are as many ways to stay fit as there are fitness professionals. And that even personal trainers have an ‘Achilles heel’; areas where we need to improve to keep progressing and meeting our fitness goals.

Thanks to Pamela Hernandez, Tara Sabo, Heather Iacobacci-Miller, Morgan Shuker, Carly Pizzani and Taylor Ryan for taking the time to answer the following questions.

1. On average, how many days per week do you work out? How long are your workouts?

2. What types of workouts do you do?

3. If you strength train, what type of program are you following?

4. What does a typical workout week look like for you?

5. Do you follow any type of nutrition plan? If so, could you share a few details?

6. Imagine that you’re your own client. Give ‘a star’ and ‘make a wish’. Identify something that you’re doing well, with respect to your fitness goals and an area where you need a bit more work.

Grab a protein shake or green smoothie, sit back and enjoy getting to know these fit, fabulous and inspiring women!

Fitness routines of personal trainers


DailyBurn-19Pamela Hernandez, ACSM CPT and ACE Health Coach
Owner Thrive Personal Fitness.
Check out WIAW at and scenes from my day at instagram/thrivefit

1.  My strength workouts are usually 30-40 minutes and cardio can be 25 minutes to an hour. Yoga can be 30 – 60 minutes. My schedule just depends on how busy the day and week are.

2. I love weights which typically I do 3 days a week. I try to run 2- days a week as well but that depends on the week and the weather. I do yoga 1-2 times a week. I bike on Sundays during the summer with my husband during the summer if the weather is nice. We walk in the evenings too but I don’t really consider that a workout.

3. My training plan varies depending on what I have coming up or what my focus is. My last “phase” was focused on whole body workouts 3 days per week and knowing I was going to be in a bikini. I’m thinking of doing a body part split workout (post vacation before IDEA World/Blogfest) to try to “shape” a bit. That would mean weights 4 days a week. Other times of the year I might do an upper/lower split. Most of it is very functional, using free weights and very few machine exercises. I love kettle bell workouts too. [Me too, says Fitknitchick; so many ways to keep your workouts fresh]

4. Monday – strength/HIIT cardio I at my gym all day with an afternoon break. This is how I refresh myself
Tuesday – run or yoga depending on what else I have to do.
Wednesday – strength plus after dinner walk
Thursday – run/cardio or yoga or rest depending on what I have to do that day.
Friday – strength plus a walk after dinner
Saturday – active rest (maybe a walk after dinner or short yoga)
Sunday – longer run or bike ride (maybe an hour)

5. I’m a vegetarian who tries to avoid dairy. I eat as clean as possible but I’m not perfect. I might grab a bowl of cereal or a packaged protein bar. I eat out sometimes when networking or meeting a girlfriend for lunch. I still keep a food log. As a type 1 diabetic I have to count carbs to do dose my insulin. A food log is as much about balancing my calories as it is about dosing my medicine. I believe in balance, not perfection. [Balance is way more interesting than perfection, in my opinion]

6. Doing well – I am a food log all star! I have kept my log consistently for years!
Needs work – logging my workouts. I make a note of the kind of workout in my calendar but I lack a training log with reps/sets/weight/etc. It makes it hard to gauge progress.


Tara SaboTara Sabo, 33
ACE Certified Personal Trainer
Spinning Instructor
Tara would love more followers on and

1. I shoot for five to six days a week, but that can change if my personal and/or group fit schedule changes. If I’m teaching, workout length can be 30, 45 or 60 minutes (depending on the day). If I’m running, it can be anywhere from 30-90 minutes or more depending on the milage. I try to keep personal strength workouts to 45 minutes.

2. I love to run. Personal strength workouts are generally quite traditional with a little HIIT mixed in. I also teach a Spinning class. (It’s hard NOT to get a workout while I’m teaching that class!)

3. Because of my group fit schedule, personal strength workouts typically focus on my entire body…I don’t have time for split workouts. I like to mix it up, so I might use traditional (weight based) strength exercises with some high intensity work as well. Traditional strength moves are typically done with medium to heavy weights, depending on the exercise. I usually do 3 sets of 12-15 repetitions, pushing the weight within those repetitions. I get a decent workout when I teach, but that’s not the goal…so I like to take it up a notch when I’m on my own. [People are always surprised when I say that I don't count my classes as my own personal workout]

4. Right now, it’s a blank slate as I get back into it post-baby.[Congratulations!] Before I started modifying, it looked a little bit like this:

Monday: Strength Class
Tuesday: Spinning Class/Kettlebell Class
Wednesday: Personal Short Run
Thursday: Personal Short Run
Friday: Personal Strength Workout
Saturday: Rest
Sunday: Personal Long Run

5. I don’t, actually. I find that I get obsessive when I follow a diet or count calories, so I generally just do my best to eat a clean, well-balanced diet that gives me wiggle room for treats.

6. Right now, I’m really focused on getting back to where I was before I had my son. I just got clearance from the doctor to resume normal activity. So generally speaking, I get a star for staying focused. For planning out and committing to a workout schedule. If I skip a workout, it’s because an outside force has changed my schedule in some way (like the need for a sub in a class that isn’t mine or a sick kid, for example). Where do I need some work? Flexibility. I never forget to stretch, but I could definitely be doing better, deeper stretching. Especially since I’m logging miles as a runner. I used to be able to do the splits. Now, ha! But I can run a half marathon… [Stretching is my weakness too; even when I'm teaching, I tend not to join in the entire stretch portion of the class as I'm fiddling with the music or helping my participants]


Heather_HeadshotHeather Iacobacci-Miller, 39
ISSA Personal Trainer Certification, RRCA Running Coach Certification
Follow Heather on Twitter: @wtbfitness and Facebook:

1. It varies. Running 50-90 mins, lifting 30 mins, cycling 90 mins. Sometimes I do a 2-a-day so 50 mins morning run then 25-30 mins weight later.

2. Running, cycling, weight training, HIIT

3. Body part splits, usually supersets or trisets, often incorporate dropsets, lifting heavy with lower reps. [A woman after my own heart :) ]

4. My week varies sometimes depending on what days I run vs ride. Typically ride Mon, Tues 6-8 mile run, biceps/triceps/abs at noon; Wed run 6-7 miles, legs, shoulders at noon; Thurs ride or run; back/chest short HIIT + abs at noon, Fri rest, Sat long run, Sun recovery run 6-8 miles.

5. I try to eat whole foods as much as possible incorporating protein, carbs, fats & fiber with each meal or snack. I try to avoid refined foods, sugars but also believe in balance and not feeling deprived or that something is off-limits. So I do happily enjoy pizza or even chips and cheese dip on occasion.

6.  Oh wow. I’m almost stumped with this one. Even if I don’t want to necessarily work out, I tend to dig deep and get it done. I don’t make excuses. I guess that’s a plus (considering some of the excuses I hear from people all the time). But at the same time, sometimes that can be a downfall for me. I push push push and sometimes don’t cut myself some slack. I forget to assess my accomplishments and be proud of them and instead notice the things I’m doing wrong or if I’m not building muscle here or there, not getting in my speed work …


morganpersonaltrainerMorgan Shuker, 29 and owner of Wildly Fit. I’m Can Fit Pro certified as a trainer and working through my Precision Nutrition certification. I’m a new trainer and currently dabbling in one on one personal training and run coaching. Check out my website and follow me on Twitter, Instagram or Facebook. Wildly Fit online coaching to come in the future!

 1. I workout 4 days a week. My goal is usually 6 days but that rarely happens because life just gets so busy, am I right? My workouts range from 20 minutes to one hour in length.

2. It varies at different times of the year. In the summer it’s mostly running and biking. Canadian winter running just isn’t for me! I love training for races and am coaching a running group this summer too. Biking too just because I want any excuse for an outdoor workout. Oh and don’t forget weekly yoga, flexibility training is so important. [You get a big fat star for this one!]

3. I definitely strength train, most often in the fall and winter because that’s when I spend the most amount of time on the gym floor. Love lifting heavy! I do body part splits and low reps. But I also do body weight and light weight on a regular basis for injury treatment.

4. Changes each season, this is my current training schedule.

Monday – yoga
Tuesday – run (including hill sprints)
Wednesday – upper body strength
Thursday – lower body strength plus run
Friday – rest & chiropractor appointment for soft tissue work to treat my chronic pain and any current injuries

Saturday / Sunday = rest or race

5. I have a few rules that I use for my nutrition planning. First of all I prep most of my food on Sundays. I eat 5-6 meals a day. Those meals are the same every day for one week. Why? Because I like things to be easy. Do I get bored? Nope, because I choose meals I love and change it up every week. I try to keep my dairy and starchy carbs to the first 3 meals of the day and focus more on protein and veggies for the end of the day. I’m also a Truestar Ambassador and take daily vitamins to power my workouts and for general wellness.

6. I’m going to gold star myself for sticking on track when I’m training for a race. You can’t shake my schedule, I’m full of discipline! Where I need work is tracking my strength training. I can be a bit willy nilly with strength training but I love it so much. I’d definitely benefit from tracking exercises, reps, and weight.


Carly weights runningCarly Pizzani, 36 years old
ACSM Certified Personal Trainer
Diploma, American Academy of Personal Training
Blog: Fine Fit Day
Twitter: @carlypizzani
Instagram: @carlypizzani
Pinterest: @carlypizzani
Carly would love more followers on Instagram and Pinterest!

1. I usually work out 5 days a week. My running workouts range from 40 minutes to 2 hours, depending on the day. My strength training workouts are usually between 20 and 45 minutes.

2.  I run, I lift weights and I walk. In a perfect world I would add yoga, but sadly my yoga practice has been lacking recently (read: nonexistent). [I definitely need to get back to yoga too; always feels so great when I'm practicing regularly...]

3.I do whole body strength training using compound exercises. I base my strength training on my racing goals. When my running training is light (the beginning of a training program), my strength training is heavy weights at low reps, to build up strength. As my running gets more intense, getting closer to a race, I switch to endurance training, with lighter weights for more reps in circuits.

4. On Monday, Wednesday and Friday I run and strength train. On an easy run day, I’ll do 45 minutes of weights, then the other two days when I have harder running workouts I’ll do 20 minute strength training sessions. Saturday and Sunday I run – one of the weekend days is my long run and the other is usually a recovery run. Since I train clients locally, I commute by walking, so over the course of a week I usually walk about 15 miles as well. Tuesdays and Thursdays are my rest days, although as a mama of a rambunctious toddler, ‘rest’ might be a bit of a stretch!

5. I don’t follow a set nutrition plan, or really have any hard and fast rules when it comes to eating. I’m lucky in that I really enjoy a lot of healthy foods, like fruit and vegetables. I don’t think there’s a vegetable I don’t enjoy. (I am also not averse to chocolate and red wine). [We would get along well ;) ] I cook a lot and have mastered the art of healthy cooking techniques and seasoning. Since I run a lot, I don’t shy away from carbohydrates, so I often cook with brown rice, barley, or whole wheat pasta and I eat either whole wheat or sprouted grain breads. I do try to steer clear of packaged foods as much as I can.

6. What I’m doing well is being smart about my training. I work with a running coach to ensure my training plan is quality, so I can avoid injury. I also balance my strength training to aid my running goals. Where I need more work is with my sleep habits! I am not in a routine and I often stay up late to read or write, rather than getting the sleep I should. It’s a constant struggle for me. I would also love to find the time and motivation to do yoga more regularly.



IMG_5229Taylor Ryan, 30 years old – Charleston SC
Venice Nutrition Coach
Please follow Taylor on Twitter: @femininemuscle
And check out her blog:


1. I workout on average 5-6 days/week. Each workout ranges in length from as short as 15 minutes to as long as 2 hours (long cardio day).

2. I run 3-4 times per week… track work 1 day, tempo runs and shorter runs 1-2 times (3-5 miles) and a long run on the weekend.

Mixed in with the running, I also do kettlebell workouts (1-2x), and high intensity strength training 2x per week. If I am not able to get my personal strength training in, I’ll jump into one of my boot camp classes!

3. Strength training is my passion and I love to mix it up. All of my workouts are total body.

1-2 times per week I do kettlebell based workouts, and the other workouts are a mix of heavy lifting paired with body weight moves to deliver the most bang for my buck. i.e. I might do 4 sets of weighted squats and finish it off with as many squat jumps as possible. For a while I was focusing on high rep, circuit training, but for the past 2 weeks I’ve created a new program for myself that is lower reps, more sets to focus on strength over endurance. Which I’ll continue with for the next 3-4 weeks.

4. Monday: Quick Run (3-4 miles) & Kettlebell workout
Tuesday: Track Speed Work
Wednesday: Strength & light cardio & filming workout for FitWomensWeekly
Thursday: Kettlebells – Fast 20 minute workout
Friday: OFF
Saturday: Long Run
Sunday: Rest or filming workouts

5. Until earlier this year I was a vegan. But due to health concerns, I made the decision to reintroduce animal products back into my diet.

Now, nutrition is looked at as fuel for my body. What makes me feel the best, regardless of what’s “trending” in the health world or blogs? What works for me and my husband is a {mostly} plant based diet that is rich in all-natural foods/ingredients. We try to make everything ourselves… as that’s the only way to really know what’s in your food. The only thing I don’t include in my diet is dairy.

6. Haha…

Let’s see… when it comes to my workouts I do a really good job at focusing on form and listening to my body. If my form starts to suffer, I’m not afraid to slow down, rest and shake everything out before continuing on. I think too many people/programs that think workouts should be go-go-go and they end up injuring themselves or not getting the most out of the exercises. If it’s a timed workout, that might lead to an extra 30-seconds however knowing that my push-ups or squats were perfect is worth the time.

What I can work on…

Working harder when I am by myself. I have a hard time lifting heavier or pushing to a new level when I’m by myself. I love the external motivation I get from having a training partner or my husband coaching me. Since we’ve opened our gym, I have had to workout a lot more by myself and it’s been tough! [I hear you. And it's so hard to find another trainer to work with when our exercise schedules are so variable to accommodate our clients' schedule...]

Now, it’s your turn. Take a moment and give a ‘star’ and ‘make a wish’ for yourself. Share them below.

Then spend some time getting to know my guests a bit better by visiting their sites and following them on social media!

Game, set, match; gotta love EleVenbyVenus

The summer I turned 12 I won Wimbledon.

contributing blogger for EleVen by Venus

I also won the science fair that year. Apparently this event was more ‘photo-worthy’ than me with a tennis racket…

Let me explain.

My mother had recently discovered tennis. In her enthusiasm she signed me up for a week’s worth of tennis lessons.

Thankfully, a male friend from school had also been enlisted in the program and we fell in love with the game together. (Years later, I also found out that this friend had a wicked pre-puberty crush on me as a consequence of all the time we spent together, but I digress. That is another post for another time and perhaps, another blog entirely ;) ).

Once the week was over, my friend and I decided that we’d meet daily and train for our own version of Wimbledon. Being prone to angry outbursts, he adopted the court name “John McEnroe”. Naturally, I became “Bjorn Borg”. :)

We met nearly every day that summer for a serious hour or two of singles. We got better at serving. Our volleys increased in length.  Our friendship grew stronger. And the holidays culminated with ‘Borg’ beating ‘McEnroe’ in two straight sets. At least that’s how I remember it; my friend may disagree.

The summer came to an end and we moved on to different schools. I stopped playing tennis and took up rowing instead.

But I’ve never forgotten my love of the sport. I still watch it on television. (Hooray for Eugenie! Canada’s first player to make it to a Grand Slam final!). And even venture down to the local court with my children for an occasional game of ‘whack the ball’. (The game we play is more like ‘dodgeball’ than tennis, but it’s fun and it gets us moving as a family, so I’m okay with that for now).

This story is just a long-winded way of sharing some exciting news with all of you.

As of last month, I’m the newest contributing ‘Performance and Training’ blogger on Venus William’s website! Her blog, EleVenbyVenus is all about empowering women athletes (both professional and ‘everyday’) to be the best they can be. To be an ‘eleven’ rather than settling for being a ‘ten’.

EleVen by Venus blog

Alas, Venus doesn’t have her arm around me, but you can see my head shot along the edge!

I’m thrilled and grateful for the opportunity. (And not a little bit intimidated by my co-contributors who’ve been doing this for many more years than I have.)

I’d love it if you’d take a minute to check out my first two contributions to the site (and see my bio pic alongside those of Tony Horton and Brendan Brazier ;) ).

Planks + Bridges = Core Stability

5 Tips for Successful Partner Fitness Training

Watch for new contributions the second week of every month!

Pre-strength training warm-up | favourite warm-up exercises

We all know how important it is to start each and every workout with a proper warm up.

Yet many of us, myself included, often rush through, excited to get to the fun part before we’ve really prepared our bodies for the work to come.

favourite warm-up exercises

Me, before a workout!

Goals of a warm-up include:

  • gradually increasing your breathing rate. Lungs provide oxygen to your muscles. During exercise, muscles increase their demand for oxygen. Gradually increasing your respiration will allow you to continue meeting your body’s oxygen demand without the premature accumulation of lactic acid. ‘Feeling the burn’ is great, but not at the beginning of your workout.
  • increasing blood flow to your muscles. Blood carries oxygen from your lungs to your muscles. In order to meet their increased demand for oxygen, blood flow must increase as well. Rhythmic, low intensity movements stimulate the increased flow of blood to muscles and extremities.
  • elevating your heart rate. Your heart serves to pump oxygenated blood from your lungs to the rest of your body. An elevated heart rate is often the most obvious sign that your body is starting to work a bit harder. Aim to increase your heart rate to 60-65% of your heart rate maximum by the end of your warmup.
  • increasing the temperature of your muscles. Warm muscles are more efficient at contracting than cold muscles. They’re also less likely to be injured. I’ll do just about anything to prevent repeating past injuries.
  • lubrication of your joints. As you begin to move, your brain signals the release of synovial fluid within your joints. This fluid acts like a lubricant, allowing the joints to move more smoothly and through an increasingly larger range of motion.
  • enhancing proprioception and kinesthetic awareness. Proprioception is the body’s awareness of where it is in space. It’s a fundamental requirement of strength training, particularly when you’re performing single-sided and balance exercises.
  • rehearsing the movements that you’ll be performing during the workout itself. Performing body weight versions of the exercises you’ll be doing during your workout proper is a great way to prepare your body for the work to come. Not only does it help to create a mind-to-muscle connection, it also gently stretches the muscles and ligaments around the joint, thereby reducing the likelihood of injury.

My favourite warm-up exercises:

I always begin my warm-up with 4 or 5 minutes of light, whole body movement.

Typically, I hop on the ARC trainer or the rowing machine because they require both my upper and lower body to move in synchrony. I keep the tension low and remember that the level of intensity I work at shouldn’t leave me sweating or out of breath.

Depending on whether I’m planning a upper body, lower body or whole body strength workout, I perform a series of body weight only exercises, working on form, keeping speed low, and increasing my range of motion with every repetition.

Currently, I’m loving the following five warm-up exercises.

Try performing 8 to 10 of each (on each arm or leg, where appropriate), in the order indicated:

1. Toe-touch-bum-drop-hands-up-squat-to-stand. Start by standing with feet hip distance apart. Bending at the waist (and slightly at the knees, if necessary), reach down to touch your toes. Lower your bum toward the floor. From this position, extend both arms straight up overhead. Push through your heels to return to standing. I don’t have a better name for this movement. Suggestions?

favourite warm-up exercises

squat to stand


2. Body weight squats. Start with feet slightly wider than hip distance, toes turned out just a bit. Bend at the knees and hips to drop your bum down and back. As you do so, extend your arms straight out in front of your, keeping your eye focus across the room and your chest ‘proud’. Push through your heels to return to standing, lowering your arms to your sides as you do so.

3. Arm windmills. Kinda like they sound. Stand tall, with feet under hips, a slight bend in the knee and core held tight. Windmill your straight arms forwards (one arm will be at the top when the other is at the bottom). Change directions and repeat.

4. 1/4-of-the-hour clock lunges.Start by standing with feet together and hands at your sides. Step forward with your right foot, into a high lunge position. This is 12:00. Step back to the starting position before stepping your right leg out to the side, dropping your bum into a lateral lunge. You’re now at 3:00. Step back to the starting position before stepping your right leg (still) backwards into a back lunge. 6:00 and counting. Step back to the starting position before crossing your right leg over your left and dropping into a x-over lunge. You’ve reach 9:00. Repeat several times with the right leg before switching to the left. (Note that the order of movements on the left will be 12:00, 9:00, 6:00 and 3:00 for the x-over lunge).

favourite warm-up exercises

1/4 of the hour clock lunges


5. Walk-out planks.Start by standing with feet together, hands at your sides. Bend at the knees, hips and ankles to place your hands on the ground, as close to your feet as possible. Walk your hands forward until they’re directly under your shoulders. You’re now in high plank position. Walk hands back in towards your feet, bending at the knees, hips and ankles to return to standing.

favourite warm-up exercises

I finish my warm-up by performing a warm-up set of my first lift or two (today, that means I’ll be starting with dumbbell chest presses and bent over rows). Try 10-15 repetitions at 50% of your working load before your start your set proper (and note, the warm-up set doesn’t count as part of your workout ;) ).

The whole routine takes me 10 minutes or so. Then I’m warm enough to move on to the ‘fun’ part of my workout!

What does your typical warm-up look like?

Do you include any of my favourite warm-up exercises in your workout?