Zumba Faves

Vacation!!

Hello fit friends!!

I am leaving for Cuba on Saturday and I cannot wait to be soaking up the sunshine. It's been fairly grey here in Winnipeg for the last few weeks... I'm definitely feeling the effects of no sunshine. I also get to see a very good friend of mine who moved to another province last January so I haven't seen her since she came back to visit in June. What better way to reunite than meet up in Cuba?!

With all the Christmas gluttony I'm definitely not feeling 'beach ready' but I still feel mostly good about my body. I know I can't complain because I'm in good shape but like the majority of people who workout and haven't committed 100% to a clean diet, I want less fat on my stomach and more definition.

I've been loosely following the three day 'quick fix' that came with the 21 day fix program. This meal plan is approximately 50% protein, 25% fat, and 25% carbs. I'm finding for the most part that I'm actually not hungry all the time as I usually am, but I think that's also because I'm trying the intermittent fasting thing - I don't eat after dinner, so I'm fasting for 12 hours.

I'm still looking for a facility to train people in but in the mean time I am offering 4, 8, or 12 week programs and online coaching. Check out my business website: www.kschickfitness.ca to contact me regarding prices and services.

I hope you all had a merry Christmas and wish you all the best in the new year!!


Cheers,
Kelsey

Comments

Post a Comment

Popular posts from this blog

Quinoa salad and hummus

Image
I was at Costco yesterday to return some fuzzy (moldy) avocados and I wanted to pick up some hummus. On my way to the coolers I walked past their pre-mixed salads and saw this quinoa salad. I know it's more cost efficient to make it myself but I wanted something quick.
Continue reading »

Free Workout Schedule - 1 Week

Image
This is my go-to program when I don't know what to do and when I still want results. My arms get  CARVED when I follow this program as well as my legs. I do these as circuits - meaning I do one exercise and move onto the next completing all exercises and then repeat again for as many times as I can or have time for. Aim for 2-4 rounds depending on your fitness level and time. This is a 4 day split and you can use it however fits your schedule: Day #1 - biceps, triceps, shoulders Day #2 - legs & abs Day #3 - back, chest, shoulders Day #4 - plyo & abs You can do this every day for 4 days on, 3 days off. You can do them every other day. Or you can just do it whenever you have time to do a workout! Some of the exercise do use a cable machine but you can easily swap them out for dumbbell or band exercises. Just make sure you're working the same muscles or muscle group. I love this split because it is so flexible and can work for so many people.
Continue reading »

Bodyrock May 2012 - 30 day challenge - February 2013

30 DAY CHALLENGE FROM MAY - BODYROCK DAY 1 - Monday, February 18, 2013 http://archive.bodyrock.tv/2012/04/30/may-30-day-challenge-sexy-by-summer-day-1-start-here/ Set 1 2 3 - 12 minutes Squats 24, 23, 25 Push ups 18, 10, 13 Abs 12, 14, 13 Tricep dips 14, 12, 14 DAY 2 – Tuesday, February 19, 2013   http://archive.bodyrock.tv/2012/05/02/day-2-may-30-day-challenge-seriously-hot-bodyrock-flow/ I'm really not a fan of yoga so I'm doing this Bodyrock video instead.   DAY 3 – Wednesday, February 20, 2013 http://www.bodyrock.tv/2012/05/03/day-3-may-30-day-challenge-%e2%80%93-hit-your-climax-%e2%80%93-bodyrock-burn-sculpt/   Burn: touch downs: 37, 32, 32 push ups: 12, 11, 13 tuck abs: 17, 15, 16 hanging knee raises: 15, 12, 12 Sculpt (using 5 lb dumbbells): bicep curl and press: 12 shoulder press: 15 squats: 20 triceps: 20 round the world: 7 upright row: 20 bent over row: 18 abs: 9 DAY 4 – Thurs day, February 21, 2013 http://www.bodyrock.tv/2012/05/04/day-4
Continue reading »