Kelowna's Fabulous Fitness Finds!

Kelowna has so much to offer, including a variety of fitness activities to help keep you healthy throughout the year!

Be sure to log on to my Youtube channel for a list of fabulous local fitness finds! Check back often as we will continue to post them throughout the year!  Youtube Channel: fitgirl40

Ben Lee Park

The Golf Center Driving Range!

The Energyplex!

COMING SOON! 30 Minute Workouts!

NEW 30 MINUTE WORKOUTS!

Coming soon!

Strapped for time? Need exercise ideas? Don't want to go to a gym?

Workouts you can do in your own home

 in 30 minutes!

Here is an example of a workout you can expect!

Cardio Craze!

(REMEMBER TO ALWAYS CONSULT A DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM)

Need: Box or Bench, Dumbbells, Skip Rope

Warm Up: 5 minutes

JUMP:

20 Jumping Scissors

20 Jump Squats

20 Box Jumps

PUSH:

Pushup and roll over to full sit up: 1 of each, then 2 of each, then 3, 4, 5, etc all the way to 10!

PRESS:

20 Curtsy Lunges with Shoulder Press (20 each leg)

SPIN:

30 Snowboarders

EXPLODE:

30 Box Jumps

PUNCH:

20 Full sit up into 4 air punches

SPLIT:

40 Jumping Split Squats

LIFT:

40 V Ups

CLIMB:

50 Mountain Climbers

SKIP:

100 Skips

PUKE:

25 Floppy Burpees!

REPEAT 3X

**All routines come with colored pictures of every exercise!

Exercising throughout the Holidays!!

What a lovely year in Kelowna it was to get out and exercise over the holiday season!  Not too cold, no sleet and wind to speak of either.  One of the ways to get the whole family involved is to go for a walk! It may not seem like much, but if you find a few hills, maybe some stairs, or incorporate some fun races with the kids or dogs, you'll be sure to burn calories as well:)

On Christmas Day, while the turkey was cooking, we dressed up the gang to go outside for some fresh air!

The DOGS got laughed at, but we had fun!

Next we suited everyone up for a play day up at our local ski hill, Big White!  Mom brought the wrong skis for Piper, but that didn't mean we sat in the lodge all day twiddling our thumbs!  We rented some skates and had a ball!

It turned out to be a great day! Love the horses and old fashioned sled that drove by too!

There's always activities and fun and adventure to be had outdoors!  Bundle up and get outside!

Gift Idea for the Health Nut! Power & Pizzazz!

Power & Pizzazz

Great gift giving idea! This is what my clients are getting this year!

Make a big batch to share:

In a bowl, combine...

2 cups Hemp Hearts

2 cups Chia Seeds

1 cup raisins

1 cup Craisins

1 cup chopped dried apple

1 Tbsp ground cinnamon

I wanted to dehydrate the fruit a little so that they were drier once added to the seeds. Place fruit on a sheet, bake in 275 degree oven for 20 min.

Mix all the ingredients in a large bowl.

Pour mixture into cute little containers, wrap with a bow and put eating instructions on.

Make sure you tell your friends to store product in the fridge!

Power and Pizzazz

Ingredients: Chia Seeds,

 Hemps Hearts,

 Raisins, Cinnamon,

Craisins, Dried Apples

Place 1 tablespoon of Power and Pizzazz

in your yogurt, oatmeal and smoothies for instant

 energy, protein, and healthy omegas!

Cocoa Peppermint Protein Bites!

Having the ladies over for cocktails this holiday season? Don't forget to serve these little "figure-friendly" morsels!

Makes 10

1 cup fat free Cool Whip

3/4 cup 0%mf Greek Yogurt

3/4 tsp peppermint extract

1 1/2 tbsp Agave syrup (or use Stevia)

2 tbsp cocoa powder (unsweetened)

10 Nilla wafers

4 mini candy canes crushed

Combine first 5 ingredients, and mix till smoooooth!

Place 1 Nilla wafer in the bottom of a paper cup in a muffin tin and top with 1 heaping tbsp of filling.

Put those candy canes in a plastic bag and crush them up! Top each with a bit of crushed candy cane!

Freeze until firm and ENJOY!!

Blueberries with Creamy Greek Yogurt!

Combine the following ingredients:

0%mf Greek Yogurt

Source Yogurt

1/2 cup blueberries

10-12 almonds

1 tsp Chia Seeds

Sprinkle of cinnamon

Drops of Stevia (optional)

Dash of Lemon Extract (optional)

Combine 1/2 cup Greek and 1/4 cup Source.

Add almonds and blueberries.

Stir together, then add the Chia seeds, lemon extract, cinnamon and Stevia drops.

Stir well and enjoy your very healthy, high protein afternoon snack!

A Transformation Indeed!

This is what 3 months of consistency can achieve!! Linda committed herself to cleaning up her diet. We introduced "clean eating" and since she really liked entertaining, she needed a concept that was going to allow her to still do that. So we talked about the 80/20 principle....eating clean 80% of the time, and having a few treats 20% of the time. She did resistance training 2-3x/week, and cardio 3-4x/week. She still has some goals that she wants to reach, but she is well on her way!  Congratulations Linda on all your hard work!

Thai Butternut Squash Soup!

Super easy soup, for a "souper" supper!
Ingredients:
1 Butternut Squash, peeled and chopped
1 small onion chopped
1/2 small cauliflower chopped
2 garlic cloves chopped
1 apple chopped
4 cups low sodium chicken stock
1 can reduced fat coconut milk
1/2 tsp dried sage
1/2 tsp Sambel Olek
1 tsp red curry paste
salt and pepper to taste

CHOP

SAUTE TILL SOFT

Add Liquids and Red Curry Paste

Simmer until all vegetables are soft.

Let cool a bit and puree.

Enjoy your yummy Fall soup!

I added a big dollop of Greek yogurt to add some protein, but its great the way it is!

Pumpkin Protein Shake!

FALL IS IN THE AIR!!! What a better way to complete your workout than with this delicious shake!

Compile Together:

1 cup Almond Breeze (or Skim Milk)

1/2 cup pumpkin puree

 6 ice cubes

1/2 tsp cinammon

1/2 tsp pumpkin pie spice

Agave to sweeten (optional)

1 scoop vanilla whey protein powder

splash of vanilla

Blend together in your Magic Bullet!

Now sit back and relax, you've made a healthy choice!

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #7 World's Gym Kelowna!

Come to World's Gym in Kelowna BC!  This is a fantastic gym with lots of variety!  From a Women's only section to spin classes, TRX classess, and many many more, you will be sure to find what you are looking for in a gym, right here!  Lots of great Personal Trainers here too!  Check it out!  Visit me at www.insofit.com

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #6 BOOTCAMPS!

Spring and Summer weather is why people move to the Okanagan!  It is absolutely the BEST time of year to move your exercise routine outdoors!  Burpees on the beach, lunging through parks...it doesn't get much better than that.  I am partnering up with Personal Trainer Leslie Keats to bring Kelowna a plethora of bootcamps all over the city...and THAT is my 6th fabulous fitness find!  Its fabulous because we are offering park and beach settings all over beautiful Kelowna BC,  for you to get your sweat on! My website will have a list of the times and places...(If they are not up yet, check back shortly, we are working hard to get on line registration on there!)www.insofit.com
Location:
Kettle Valley - 6am - Tues/Thurs
Rotary Beach - 7:30am - Mon/Wed/Fri
Rotary Beach - 9am - Mon/Wed/Fri
Apple Bowl - 12 noon - Mon/Wed/Fri
Rotary Beach - 6:30pm - Tues/Thurs
Please email me with any questions at all....
tracy@insofit.com

360conditioning@gmail.com

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #5 H20 Fitness and Aquatic Center!

Here is another fabulous find in Kelowna!  If you live in the city, I am sure that you have ventured over to the H20 for a little swim or weight training, but if you are visiting the city or are new, be SURE to check out this great facility.  Not only does it offer classes like Zumba, Spin, and Yoga, but it has lots of different levels of classes available to ensure you are getting your butt kicked!  The pool itself is unlike any other in the Okanagan, sporting its very own Flo Rider, or wave surfer!  Plus, 3 waterslides and a wave pool, what else would you want?! Check it out and come say hi to me!  I teach regular Spin 9am on Mondays, Bootcamp at noon on Tuesdays, and Beginner's Spin at 10:30am on Thursdays!
www.insofit.com

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #4 Mission Creek Greenway!

Its looking like that time of year to head outside and enjoy the weather!!  Today was a great morning for a run, and what better place to do that than the Mission Creek Greenway! Its a path that basically runs through the city of Kelowna.  At the one end (near the Orchard Park Mall, off of Springfield), there's actually a whole horticultural-type center where they host different events, and eco-learning activities.  I've taken my kids to that area, and there is a great park, and wonderful trails.  Check it out!  Its beautiful and being among all the trees and water, smells AMAZING too!

Dave's Incredible 3 Month Transformation!!

I'm a proud Trainer and want to show off my client and his success in changing his body and his life!!  Dave  started his journey in January, and basically took 90 days to transform! Dave decided in early January that enough was enough! He felt like crap and was tired of being unhealthy. He made a commitment to change and the KEY for Dave was staying consistent. For January, there was NO ALCOHOL, and his eating was clean! We introduced him to foods like 0%mf Greek Yogurt and Turkey Chili! The eating was key for Dave! His training at the gym consisted of cardio circuit training. We began with a basic 3 day split and incorporated any cardio component we could along the way. Lots of bench hops and Bosu up and downs while his muscles rested and got ready for the next set. As his body got use to more cardio, he aimed for at least 4-5 cardio sessions a week, and 3+ weight training sessions, as well as his usual hockey night. The reason why Dave was successful is because he was consistent! He had more "on" days than "off" days. Now that his 3 month journey is over, Dave informs me that he is NEVER going back to the "old" Dave! We have found him a way of eating and exercising that is SUSTAINABLE for the long haul...and that too is the KEY! Great job Dave....you ROCKED it!!

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #3 Knox Mountain!

 Today's find is a hike up Knox Mountain! Located at the end of Ellis Ave. , Knox Mountain trails offers hiking and biking for both the beginner and the experienced.  Pack a lunch and take the trail down to Paul's Tomb, right down by Okanagan Lake.  A great way to get exercise and see Kelowna all at the same time!  When you're finished your hike, don't forget to stop off at the Apple Packing Plant, located on Clement,  for a wide variety of locally grown fruits! Kids get their choice of a free apple every time! For more information on Knox Mountain, see the Kelowna city guide below.
http://kelowna.cityguide.ca/knox-mountain-park-014469.php

For more great exercise ideas, check out my website www.insofit.com

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #2 cont.

I forgot to post this little video yesterday....its a video about some of the places to hike in Kettle Valley!  The place where I'm standing is right at the top of Quilchena Drive...the stairs I mentioned in the other video are also on Quilchena Drive, about half way down!

Remember, stay consistent!

Tracy Steen's TOP 100 Fitness Finds In Kelowna! #2

Hey everyone!  I'm posting this early because Spring Break is here and we are leaving on a holiday!!  Check out today's video and get outside and find yourself some stairs to climb!  Or copy the following "Stair Workout" down and give it a go!
Stair Workout:
4 flights of stairs, single step
2 flights of stairs, double step (every 2nd step)
Bulgarian Split Squats (back leg on stair, front leg lunging down and up) 12x each leg
2 flights of criss cross stairs (walk up the stairs sideways, facing left, then face right)
Pushups with hands on stairs, or a challenge is to put your feet on the stairs, hands on the ground! 12x
REPEAT 3x

Give it a go!  Remember, visit me at www.insofit.com to check out available bootcamps in the area, as well as personal training.

STAY CONSISTENT!

Tracy Steen

Tracy Steen's TOP 100 Fitness Finds In Kelowna!

Do you want to kick your fitness up a notch? Do you want a fitness lifestyle but not sure how to get started? Are you looking for something FUN to do in Kelowna instead of sitting in front of the tv all weekend long?  Then you've come to the right place! Tracy Steen's TOP 100 Fitness Finds will be a weekly youtube video that highlights fitness activities and information in the Okanagan.  Every Friday you will be the first to see and hear what's new and exciting in the fitness world in Kelowna.  We will give you everything from nutrition and exercise tips, to checking out places around the city to get and stay fit! Or, if you feel like taking your fitness to the next level, you can check out my website www.insofit.com and see how I can design a personal training program that works for you!

Tracy Steen
Personal Trainer
BCRPA, MA Counselling/Psychology