Check out the video of MissFitChick on CTV Morning Live

If you didn’t see it, I had a chance to appear on the CTV Morning Live in Regina to share with viewers some exercises that they could apply to their own workout, whether that be in the comfort of their own home or at any gym that has dumbbells.

A big thank you to Molly Thomas who is a great host and made me feel very comfortable under the bright lights.

See the workout in the next post that I referenced in the interview.

MissFitChick on CTV Morning Live

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Workout from the Regina CTV Morning Show

For those that caught me on Monday’s CTV Regina’s Morning Show, the following is the workout I referenced.

Good luck!

MissFitChick at Home Workout Plan


Warm Up                                                            5 minutes

Jog in place
Climb the stairs
Jump rope

                                                                Reps                                  Sets 

Lower body (dumbbells can be incorporated with every exercise)
Squats                                                  10-15                                     2-3
Alternating front lunges                10-15 per side                          2-3
Plie squat                                            10-15                                     2-3
Toe raises                                            10-15                                     2-3

Upper body
Overhead press                                 10-15                                     2-3
Hammer curls                                    10-15                                     2-3
Seated curl                                         10-15                                      2-3
Overhead extension                         10-15                                      2-3
Chair dips                                           10-15                                     2-3
Push ups                                             10-15                                     2-3
Bent row                                             10-15                                     2-3

Crunch to twist                                 10-15                                     2-3
Plank                                                     30 second hold                  2-3

Cool down
Gentle stretching of each body part worked above.  Hold the stretch for at least 30 seconds. Repeat for 2-3 sets.

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New Workshop Scheduled for January 26

MissFitChick will once again be offering a fitness workshop for women.

The New Year Revolution workshop takes place in a classroom environment to give participants the information and tools needed to live a healthy lifestyle to look and feel your best.

Designed to be the opposite of the ineffective, quick-fix program, these workshops provide proven knowledge and resources that bring long-lasting and life-changing results. You’ll learn fitness, nutrition and lifestyle fundamentals in our three-hour workshop, receive a training program, an eating guide for the real world and more.


For more information or to register,  visit the Workshops page and start your new life today.

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Don’t forget to put the ‘work’ in workout

Your time is valuable and when you make time to get in a workout, it’s important to make sure that you get the most of that time.

It’s not uncommon to see people at the gym casually walking on a treadmill at the same pace you’d walk a grocery store aisle. Slowly pedaling an exercise bike while reading the latest New York Times best seller. Casually walking around to different exercise stations and trying a few reps before wandering around to find something else of interest.

My point is that if you truly want to realize the benefits of exercise, you have to work at it. It’s not easy and getting to your workout is only half the battle. It’s not just enough to show up. That’s why it’s called a WORKout. It’s important to get your heart rate up, work up a sweat and push your cardio so you feel you’re physically challenging your body.

Now, what this means is different for different people at various levels of fitness. That said, the important point is that you should be pushing yourself – whatever that means to you. Some tips to help you do this include:

  • Go in with a plan. Know what you’ll be doing when you show up.
  • Keep a workout log. Track your time, weight, reps and sets and try to beat it in your next workout.
  • Listen to music on an iPod/iPhone to keep you focused and reduce chances people will interrupt you.
  • Stay away from magazines and books. If you can read small print, you’re probably not moving your body enough to push yourself.
  • Workout with a committed partner. If you can’t push yourself, let someone else push you and encourage them to do so.


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Infographic: 10 Reasons to Lift Weights

There are a substantial number of women who still fear strength training. They feel that they will develop muscle mass and obtain a masculine figure.

That’s certainly a misconception. It’s also a lost opportunity to realize the many benefits that come with weight training. Here is an infographic that highlights just 10 reasons why strength training should be a part of every woman’s fitness plan.


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Beating obsesity with a mobile, free and different kind of gym

Many people struggle to battle obesity and a sedentary life because they can’t afford to pay for an expensive membership or they are intimidated by confusing fitness machines and limited knowledge how to use the equipment. Well, two men are trying to remove those obstacles. Mitch Menaged and Sam Lucente have worked with the design company NewDealDesign to create a new kind of gym that can be set up anywhere in half a day and includes equipment that uses only your body weight.

gym, mobile, fitness, regina, trainerThe Nationnal Fitness Campaign (NFC) court was created in consultation with a number of personal trainers. The intent of the court is that it will be paid for entirely through corporate sponsorship and made available to the public at no charge. Corporations will have the ability to place billboard ads around the mobile facility to cover costs and maintenance.

NFC courts are starting to pop up in different parts of the US. San Francisco already has a few in a number of locations throughout the city.

It’s obvious from the unique design that the trainers consulted in the project had experience and knowledge of multiple body weight exercises and were also inspired by the TRX Fitness System.  fitness, personal trainer, regina

On top of that, the materials of the gym had to be durable, light and reliable to build the facility that would ensure it could withstand the outdoor elements while being light enough to put together in any location.

Having said that, this is one gym where you may want to opt for changing and showering at home.


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It’s back!! MissFitChick is once again offering the New Year Revolution Workshop

Back by popular demand, MissFitChick is once again offering the New Year Revolution Workshop for Women in Regina.

MissFitChick Regina Personal Trainer WorkshopTaking place on January 19th, the workshop will provide attendees with all the knowledge and information they’ll need to look and feel their best for life. Also included as part of the workshop is an eight week program to get you on your way.

Details of the workshop are as follows:

When: Saturday, January 19, 2013
Time: 1pm to 4pm
Where: Arcola East Community Centre – Regina, SK

For $149, the MissFitChick Beach Body Workshop includes:

  • 3-hour workshop to teach you the fundamentals of fitness and nutrition
  • A workbook with information covered and room for personal notes
  • Initial assessment
  • Workout plan
  • Eating guide
  • Detailed and broad grocery list
  • Food diary
  • Prizes and much more

These workshops have always been a fun and supportive environment and feedback has always been great. This is a great way to make sure that this year’s New Year’s Resolution to finally get back in shape is the last time you have to make that resolution.

Space is limited to to ensure your spot, be sure to sign up today.

More information, including how to register, is included on the Workshops page.


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