Keeping Track of Your Fitness

Hey everyone,

One of our readers has asked: "In some of your posts you refer to fitness logs. Never having used one, I'm not sure what information is important to include in them. Are there any that you would recommend, keeping in mind that I'm a newbie to exercise and don't want to spend all week charting what I've done (or didn't do!!). Thanks."

This is a great question, as it is often something that is overlooked when starting a fitness regime.  We ensure to keep track of each workout we complete.  This helps us remember what we have done, as well as monitor for progress (or lack thereof...). You don't need anything fancy. We use a small notebook that is easily transported with us for travel, etc. We also use a calendar to track our activities (including workouts, walks, bike rides, swims, etc.).  This helps us keep track of how active we are each week. 

For each entry, we include the date and type of workout we are doing that day (for example, Lower Body Circuit Workout).  We weigh in before each workout (measuring weight, body fat percentage and muscle percentage).  Keep in mind, however, that your numbers will fluctuate daily and it is best to use these numbers to track things over the long-term.  Frequently, we'll flip back in our notebook to look at trends in our numbers.

Before each workout, we plan what type of workout and the specific exercises and number of sets we will be completing.  You can even plan your workout ahead of time (we do this if we are doing an early morning workout, so we can get up and already have things planned out). We generally record weights used and number of reps (unless we are doing timed workouts, such as density or FGB).  This allows us to monitor our progress in weight lifted or number of reps over time. Be sure to add in comments of how the workout went that day, any injuries, etc.

Recording your workouts should not take a lot of time. We choose to use a notebook, but there are also many fitness apps available to track your progress.  You need to choose whatever works best for you!

We hope these tips are helpful!  Let us know if there is anything else you do to track your fitness!

-Tannys & Alex

Having Trouble Developing a Well-Rounded Fitness Program?

Hey everyone,

Recently one of our readers asked an important question: "So here's the deal. I joined a 'no frills' gym. Great cardio and strength training equipment and lots of other stuff (free weights, medicine balls, bench presses, etc.) but what do I do with it all!! It's somewhat overwhelming and I have no idea where to start. Any pointers on how to begin to put together a workout schedule/plan? How much cardio, how much strength training? How often should workouts be changed? What exercises should I be doing? How often should I work the same muscle groups etc. There are so many different workouts on the internet, it's hard to know how to put together a well rounded fitness program. Any help would be GREATLY appreciated!"

Another Great Lower Body Ladder Workout!

Hey everyone,

It has been awhile since we've completed a ladder workout, so we decided to add this component into our lower body workout a few days ago.  Ladder workouts are excellent for both strength and conditioning.  If you take only very short breaks, they can be completed fairly quickly as well, giving you a great workout in a short amount of time.

Another reason to not skip breakfast!

Hey everyone,

We've always been told that breakfast is the most important meal of the day.  Well, here is another reason that you should not go hungry in the morning!

Car Pushing and Kettlebell Swings

Hey everyone,

Over this past long weekend, we decided it was time to do a killer strength and cardio workout, including one of our favorite types of exercise - car pushing!  Combining this with some kettlebell work, gave us a great full body challenge.

CoupleFit Back in Action - Upper Body Workout

Hey everyone,

As we continue to get back into the swing of things with more frequent workouts, we put together this upper body circuit.  This workout includes four different exercises completed circuit style x 4, for a total of 16 sets.

Here is what we did:

1. Parallel Pullups (Tannys - bodyweight, Alex - weighted)
2. Kettlebell Boxer Press (or Incline Bench Press)
3. Kettlebell Rows
4. Alternating Kettlebell Shoulder Press

This is a great upper body workout, that targets all of your large muscle groups.  Give it try!

-Tannys & Alex

CoupleFit Back in Action - Lower Body Workout

Hey everyone,

After a brief slow down in our workouts, we are back in action!  Things have gotten pretty busy for us over the past couple of months, so we have had less time to exercise and thus, no time to blog!

 Despite our lack of time, we have still managed to fit in 2-3 workouts each week to try to maintain our gains.  But we are excited now to really get back into things.

Great travel workout in under 30 minutes!

Hey everyone,

Tannys was recently travelling for work.  As she did not have a lot of time to complete a workout, she put together a density workout, comprised of just four sets (eight exercises in total), that she completed in her hotel room.

Each set of two exercises is performed for 5 minutes, alternating between the two exercises as needed. Take 2 minutes of rest between each set.  The entire workout can be completed in less than 30 minutes!

The only equipment needed is a chair or surface that you can rest your shoulders on for hip thrusts and a sturdy desk or table that you can suspend from underneath for reverse pushups. 

Here is what she did:

1. Jumping lunges + Pushups

2. Shoulder-elevated hip thrusts + Sleeping crabs

Completed with shoulders elevated on a couch or bed

3. Speed squats + Reverse pushups

4. Bulgarian split squats + Mountain climbers

Although the exercises are all body weight, you can really break a sweat by pushing the pace with the jumping exercises.  Give it a try next time you are travelling, or just need a quick workout at home!

-Tannys & Alex

Are your kids getting enough exercise?

Hey everyone,

A recent report published by Active Healthy Kids Canada (AHKC) confirms that 95% of kids are not getting the exercise that they need.

Gutsy Walk 2013

Hey everyone,

On June 9th, we had the opportunity to participate in the Gutsy Walk to raise money for the Crohn's and Colitis Foundation of Canada.  This was our 2nd year taking part in this event. 

 

Legs, Swimming and Sushi...

Hey everyone,

During our long weekend trip to Montreal, Alex completed a lower body workout.  He really enjoyed this workout, as he was able to use some equipment that we do not have access to in our home gym.  We also had an opportunity to swim in the hotel pool, which is always a treat when we are travelling.

Full Body Travel Workout

Hey everyone,

Over the Victoria Day Long Weekend, we planned a shopping trip to Montreal.  We try to do this about once a year, to celebrate Alex's birthday and our anniversary.  The shopping is amazing there and we always come home with more items than we planned...

Of course we ensure we stay in a hotel that will allow us to complete our workouts.  This is a great opportunity to try some different equipment that we don't have access to at our home gym. 

Support Infertility Awareness Week - May 19-26

Hey everyone,

This week is Infertility Awareness Week - a cause that is very important to me.  I see patients everyday who are suffering with fertility issues.  Infertility affects approximately 1 in 6 couples.  I guarantee you know someone suffering from infertility, even if you are not aware of their struggles.  Many couples suffer in silence because they are embarrassed or ashamed by this diagnosis.  However, infertility is a medical diagnosis, just like any other.  We need to continue to increase the public's awareness of infertility and the impact it has.

IAAC (Infertility Awareness Association of Canada) is a great resource  for Canadian couples suffering from infertility and they are organizing some amazing events this week to promote infertility awareness.

New Full Body Workout - Workout A

Hey everyone,

Tannys has recently gone back to doing full body workouts.  Although the exercises she is performing are the same ones that she has done the past, she is placing more of a focus on glute exercises. She has been completing this particular workout (Workout A) twice a week for the past several weeks. It is alternated with two different workouts that we will also try to record and post soon.

Book Review: Strong Curves

Hey everyone,

We recently purchased a great new book and learning tool, Strong Curves, written by Bret Contreras and Kellie Davis.  This book is geared towards strength training for women.

Lower Body Ladders

Hey everyone,

This past week, we completed a lower body workout using two different ladders.  Ladder workouts can be very intense, especially in the first few sets of 10, 9 and 8!  However, once you get through these long sets it becomes much easier!

For those of you new to ladders, you complete 10 reps of an exercise, followed by 9, followed by 8, all the way to 1 rep.  We have superset two different exercises to complete each part of this particular workout (10 reps  of exercise 1, followed by 10 reps of exercise 2, 9 reps of exercise 1, followed by 9 reps of exercise 2...)

Here is what we did: 

Ladder 1 

1. Trapbar Deadlifts

2. Kettlebell Goblet Squats

Ladder 2

1. Kettlebell Swings

2. Double Kettlebell Stepback Lunges

This is an efficient, but challenging workout if you minimize your rest between sets.  Give it a try and let us know what you think!

-Tannys & Alex

Another Terrific Travel Workout!

Hey everyone,

This past weekend, Tannys travelled to Toronto for work, so she modified her usual workout routine.  As she did not have much time, she put together a fairly short (but very demanding) workout that she completed in her hotel room.

Try the 100 Squat Challenge!

Hey everyone,

Are you looking for a quick fitness blast?  Check out one of Men's Health Fitness Challenges - the 100 Squat Challenge...

Fitness Challenge: 500 Jump Ropes

Hey everyone,

Last weekend we came across a terrific fitness challenge posted on the Men's Health website.  All you need is a jump rope and timer to complete this challenge.  Read on to see what's involved!

Switch it up: A lower body circuit workout!

Hey everyone,

We have decided to go back to upper and lower body split workouts, after trying full body workouts for over a month.  While full body workouts were a refreshing change, we felt we could only really do them every second day to allow for sufficient recovery time.  There is a bit more flexibility in timing with the split workouts, however, where we can do back-to-back workouts depending on our schedules.