Jen Hamel, Edmonton Fitness Trainer



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Busy Mom's Kitchen workout

Posted by onthegofitness on December 22, 2009 at 9:53 PM Comments comments (0)

Here is my workout of the week

If you are a busy mom like me finding time to get in a good workout can be hard and somedays can feel down right impossible. The dirty dishes fill the sink, toys are strewn all over the floor and last nights jammies are thrown in the corner. How will you ever find time to workout with all this housework piling up?



Now you can do it all at once with my busy mom's circuit

Ideally you want to complete 3-4 sets of this workout

Little to no rest in between exercises

Between sets 30-60 sec active rest




Dumbbell Squat 12-15 reps

Locomotives 20-30 reps

Chair dips w/ leg raise switch every 5 reps 15 reps

Dumbbell stationary lunge 15 reps /side

Pushups 10-15reps

Mountain climbers 20-30 reps

Plank 30 sec

Plie Squat 12-15 reps

60 sec Jumping jacks/ running lunge/ high knee run on spot

grab a sip of water

pick up jammies put in hamper -15 sec

pick up handful of hot wheels cars and return to toy box -20 sec

pour cup of juice for your child -10 sec


Dumbbell Squat 12-15 reps

Locomotives 20-30 reps

Chair dips w/ leg raise switch every 5 reps 15 reps

Dumbbell stationary lunge 15 reps /side

Pushups 10-15reps

Mountain climbers 20-30 reps

Plank 30 sec

Plie Squat 12-15 reps

60 sec Jumping jacks/ running lunge/ high knee run on spot

grab a drink of water

wash breakfast dishes place in drying rack -60 sec


Dumbbell Squat 12-15 reps

Locomotives 20-30 reps

Chair dips w/ leg raise switch every 5 reps 15 reps

Dumbbell stationary lunge 15 reps /side

Pushups 10-15reps

Mountain climbers 20-30 reps

Plank 30 sec

Plie Squat 12-15 reps

60 sec Jumping jacks/ running lunge/ high knee run on spot

rehydrate with some water

Dry dishes from rack and put away in shelves 60 sec


Dumbbell Squat 12-15 reps

Locomotives 20-30 reps

Chair dips w/ leg raise switch every 5 reps 15 reps

Dumbbell stationary lunge 15 reps /side

Pushups 10-15reps

Mountain climbers 20-30 reps

Plank 30 sec

Plie Squat 12-15 reps

60 sec Jumping jacks/ running lunge/ high knee run on spot

grab a drink of cold clear H2O

Sweep kitchen floor -60 sec


Not only did you get your housework done but you burned some serious calories and are building strong lean muscles

 Way to go Mom!


Auctioning off Training Sessions with Jen Hamel

Posted by onthegofitness on November 26, 2009 at 8:51 PM Comments comments (0)

I am very excited to tell you that fundraising is going well, but I want to raise more money, so I'm auctioning off (3) On the Go Fitness training packages includes 1 personalized exercise program and 3 training sessions. est. value $250. Please email your bid to, the bidding ends Nov. 30th @ 6pm I also have (3) 3 month Gold's gym memberships to auction off as well. Please specify which item you are bidding on in your email

The week to end Diabetes Fundraiser

Posted by onthegofitness on November 23, 2009 at 12:49 PM Comments comments (0)

I have created a challenge for myself and I'd like to share it with you. November is Diabetes awareness month and I have several people close to me who have Diabetes. The rise of Type 2 Diabetes has been related closely to the fact that more people are overweight and have low levels of physical activity in our every day lives, I have created a challenge to increase my own physical activity for the next 7 days, one day for each friend or relative that has been diagnosed with Diabetes. I am going to wear  ankle weights for 10 hours each day for the next 7 days, ending out Diabetes Awareness month. I am asking for pledges or donations to be made in person or through Paypal here on my site. All funds raised will be donated to the Canadian Diabetes Assocation at the end off this event. Please even if you can only spare a few dollars, every little bit helps. I will be posting pictures and videos throughout the week showing me in various places wearing my weights. My challenge started Monday November 23 8am- November 30 6pm

Do you have H1N1?

Posted by onthegofitness on November 20, 2009 at 4:56 PM Comments comments (0)

Are you worried that your Cold or Flu maybe more serious maybe you have H1N1? Here is a handy symptom chart to help you evaluate your symptoms.

October Newsletter

Posted by onthegofitness on October 30, 2009 at 10:18 AM Comments comments (0)


October Edition

Featured Blog

Tips for surviving the Halloween junk food Horrors

So Halloween is here once again and the temptations to eat unhealthy are everywhere. So what can we do to prevent ourselves from over indulging this Halloween?

1. DO NOT buy candy weeks in advance! You know any candy purchased more than 1 week in advance is really for you not the trick or treaters. Halloween is only one day no need to buy candy the second it hits the stores.

2. Buy only the candy that you don’t like and hand this out to the ghouls and goblins at your door. If you do not like it you will not be tempted to eat it.

3. Handout Candy alternatives why celebrate Halloween by helping our population become more obese by praising our children with high sugar, high fat rewards. Instead try handing out stickers, tattoos, festive pencils, kids will love them, they will last longer than candy and they will not cost you a trip to the dentist.

4. Or the other option is steer clear of the candy aisle all together, turn out the lights, cuddle up on the couch and enjoy a spooky Halloween movie with fresh air popped popcorn (light on the butter).

If you have children that will be bringing home large sacks full of candy

1. On Halloween night make sure to eat a healthy supper before you get ghoulish, this will help to cut down on the candy cravings and make sure that they have the proper nutrients to keep them going all night long ( not on a sugar high)

2. Go through the candy together, not only are you checking for safety concerns but I want you to help them go through all the candy making 3 piles. Candy I love, Candy I like and Candy I don’t like. This is not only helping them choose what they want more but it is breaking that large sack down into more manageable quantities allowing you to have more control of how much and what they eat.

3. Take the “I don’t like it” pile and get rid of it, throw it out or donate it to a homeless shelter, or put it in your bowl of candy to handout to other trick or treaters, either way GET RID OF IT!

4. Let them choose a few pieces from the “favorites” pile to eat on Halloween night and save the rest for another time or let them pick 2 pieces out for dessert after they have eaten a healthy supper.

5. Put the “Candy I like” up in a cupboard where it can Rest in Peace until Halloween has past then it can become a once a week treat or can be added to birthday bags for the next Birthday party at your house.

6. Or after your child has picked his/her favorites then ask them if they would like to leave the rest of the candy for the Halloween Fairy. They leave the candy at night on the kitchen table and when they wake up the candy is going but a prize is left instead. Ex. A coupon for a fun family afternoon, 1 trip to a movie theatre, swimming, skating, etc. to reward their healthy choice.

Featured Recipe

Autumn Stuffed Porkchops


4 Lean boneless pork chops

1 green onion

handful of bacon pieces

2 large eggs

1/2 cup of pureed broccoli

3 slices of Whole Wheat toast

1/4 cup shredded cheese


Insert knife in middle of Pork Chop slice through the middle without piercing the other side making a pocket. Chop Whole wheat bread into small pieces Beat 2 large eggs in bowl add cheese, diced onion, bacon pieces and broccoli puree add bread pieces to bowl mix up until bread is covered in egg mixture. Let sit 2 minutes then stuff pork chops dividing evenly between pork chops cook in oven at 350F for 40 minutes

Number of Servings: 4

Nutritional Info

• Amount Per Serving

• Calories: 307.3

• Total Fat: 13.9 g

• Cholesterol: 166.1 mg

• Sodium: 270.7 mg

• Total Carbs: 16.0 g

• Dietary Fiber: 3.2 g

• Protein: 29.2 g

Featured Exercise

Airplane Pose

Starting Position

Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.


Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out to sides . Hold for 3 counts. Repeat for all repetitions and switch sides.

Special Instructions

Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Muscles Worked: Back, Glutes, Hamstrings

Tips for Eating healthy while Travelling

Posted by onthegofitness on October 18, 2009 at 6:37 PM Comments comments (0)


As many of you know I’m a Mom and Personal trainer. So I am always driving from one place to another, and many times I am not able to be at home at mealtime. As I was driving back from Calgary this weekend I thought about what I do to ensure that I stayed healthy even when travelling away from home.


When you are packing your clothes don’t forget to bring some healthy snacks with you.

Home baked low fat, high fibre muffins

Carrot & celery sticks

Whole grain granola bars

All of these things are easily eaten in the car not only will they save you money by bringing them from home but it will also save you from making a unhealthy choice when you stop to refuel.

2. Hydrate

Even though you are on a road trip does not mean you should throw all your healthy lifestyle choices out the window. Remember to drink plenty of water as not to get dehydrated and to keep your joints lubricated while they maybe under stress from long car rides. Don’t overdo it or you may need frequent pitstops.

3. Make wise choices

When we are on vacation, we tend to believe that we can eat and drink whatever we want with no repercussions. In fact some of us try to lose weight and get in shape before a vacation (especially when going somewhere warm) only to get there and enjoy high fat foods and multiple alcoholic beverages. Don’t get me wrong I’m not saying stop having fun but just remember all your hard work and keep your indulgences at a moderate level.

When eating in a restaurant go for lean meats, vegetables, stay away from the bread basket it’s just filler and full of calories. If you must have the dessert share with friends you all get a taste but not all the fat.

No time to sit down and eat?

Need a Food Fast? Don’t fall victim to the regular burger and fries! Try a Subway sandwich, Tim Horton’s also has some great low fat sandwiches or a wrap or pit shop is usually a good option also never forget that some of your favoritre smoothie shops now have wraps, flatbreads and Paninis for a healthier version of fast food.

Joint mobility and joint health

Posted by onthegofitness on October 10, 2009 at 3:42 PM Comments comments (0)

Excessive cracking (without pain) in joints is caused by muscular imbalances within your body meaning that one muscle maybe stronger than it?s opposing muscle therefore causing a muscular imbalance in your body. Someone asked me ?what does it mean when me knees crack during a squat?? Let?s examine the lower body joints focusing on the hip mobility. If you work at a desk job you will generally have tight Hip flexors due to sitting for extended periods of time, therefore the opposing muscle the Glutes are caused to stretch, weaken and become dormant. Your body then has to compensate by relying more on your lower back (causing lower back strain) and your hamstrings (causing tight hamstrings). Your body then is causing trigger points in your muscle tissue and causing more pressure on your other joints, knees and ankles.

To reduce the cracking and improve your joint mobility, I would prescribe adding some Dynamic stretches for the lower body to increase the joint?s mobility and range of motion. I recommend starting with 10 reps on each side you may add extra reps as mobility increase

Hip Mobility

1. Forward/backward leg swings

To increase range of motion in hip flexors & extensors

Stabilize yourself by holding onto chair

Stand up tall, start with small swings and increase range as comfortable

Swing leg forward and then backward

2. Side to side leg swings

To increase hip abductor & adductor mobility

Stabilize your self holding onto chair out front

Swing leg left to right start small and increase as comfortable

3. lateral squat with 2 count pulse

To increase adductor flexibility and stretch groin muscles

Point feet straight ahead

Keep chest up, stand up nice and tall

Ankle mobility

1. Ankle rolls

Stand up tall

Bend supporting knee

Bring foot off ground and rotate clockwise then counterclockwise

2. Toe taps

Stretch tibilais anterior muscle

Flex foot and then point toes

3. Medial and lateral ankle rotation

In seated position extend leg vertically rotate ankle inward then outward

Another aspect to analyze when contemplating joint stability is nutrition. Yes what you eat can not only affect your weight but also your joint health.

1. Eat Fatty fish or fish oil

Among other health benefits Fish will help to prevent against joint inflammation

2. Antioxidants

Foods that are high in antioxidants will help to improve the health of your connective tissue

Antioxidants are found in beans, grain products, fruits and vegetables.

Today we focus on Fruits and Vegetables

lutein can be found in some of the yellow pigments found in corn; orange in cantaloupe, butternut squash and mango

lycopene in red pigments of tomatoes and watermelon, and purple and blue in berries. So enjoy eating a variety of these products. It is best to obtain these antioxidants from foods instead of supplements.

Follow these simple guidelines to improve lower body mobility and joint strength.

Get the Facts on Flax

Posted by onthegofitness on September 27, 2009 at 11:32 AM Comments comments (0)


The Little Seed With a Big Nutrition

-- By Becky Hand, Licensed & Registered Dietitian & Nicole Nichols, Health Educator


Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may not exactly be a wonder food, but flaxseed certainly has nutritional benefits.

Nutritional Benefits

Flaxseeds contain the following nutrients:

Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.

Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3's, which are also found in fish. Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!

Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.

Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can't make on its own. It?s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian diets.

One tablespoon of flaxseed contains:

35 to 40 calories

1.6 grams of protein

2.8 grams of carbohydrate

2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)

2.5 to 8 grams of fiber

3 milligrams of sodium

Health Benefits

Research shows that flaxseed may have the ability to:

Prevent cancer and reduce tumor growth in the breasts, prostate and colon

Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure

Regulate bowel functions and prevent constipation

Relieve breast pain related to a woman?s hormonal cycle

Help improve blood glucose control in diabetics

Help reduce inflammation associated with arthritis, Parkinson?s disease and asthma

Flaxseed Types

Most grocery stores do sell packaged flaxseed on their shelves, but natural foods stores tend to also offer sell flaxseeds in bulk form too. There are two "types" of flaxseed: brown and golden. Although the color and price differ, the nutritional benefits are the same. The brown flaxseed is less expensive than the golden, but because golden flaxseed is lighter in color, it?s easier to hide in a variety of foods.

Most stores sell flaxseed in three different forms:

Whole flaxseeds. You'll find golden or brown flaxseeds in bulk bins or pre-packaged. This is the most economical way to purchase flaxseeds. These will store well for long time because the seed is in tact. But to get the benefits of flaxseed, it must be ground before use (or chewed thoroughly). You can grind flaxseeds in a specialty flaxseed grinder (found at specialty kitchen stores or online), food processor, coffee grinder, or blender. Once ground, it must be stored in an air-tight, opaque container in the refrigerator or freezer. You can add whole flaxseeds to almost any food, even when baking.

Ground flaxseed. Also called "flaxseed meal," you'll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section?but not in bulk form. Ground flaxseed is slightly more expensive than whole flaxseed. Ground flaxseed is highly perishable when exposed to air and light, and it goes bad quickly. Buying ground flaxseed saves you the step of grinding the seeds yourself, but it must be stored in an air-tight and opaque container in the refrigerator or freezer after opening. You can add ground flaxseed to almost any food, even when cooking and baking.

Flaxseed oil. You'll find flax oil in opaque bottles in the refrigerated section or sometimes in capsules. Both flaxseed oil in a bottle and flaxseed oil capsules are considered to be "supplements," not "foods." Flaxseed oil and capsules is the most expensive way to purchase flaxseed. The oil is even more perishable than ground flaxseed and goes back quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.

Serving Suggestions

Smooth and flat, the little seeds have a nutty taste. Keep in mind that a little bit goes a long way. In general, consuming 1-2 tablespoons of ground flaxseed each day is considered safe for most adults. But it is possible to eat too much flaxseed. Some studies have shown nutrient and drug interactions when consumption reaches or exceeds 1/4 cup daily, so discuss this with your doctor and pharmacist. A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs.

More studies are needed to determine flaxseed?s effects in pregnant and breastfeeding women, but most researchers feel that 1 tablespoon daily is probably safe for this population. Check with your physician first. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients.

Flaxseed can add flavor, texture and nutrients to almost any food!

Sprinkle ground flaxseed on cereal, oatmeal, yogurt, salads, and coleslaw

Enhance cold dressings, yogurts, sauces and smoothies with flaxseed oil

Mix ground flaxseed into meatloaf and meatballs

Add whole flaxseeds to granola bars, muffins and other baked goods

Add ground flaxseeds to pancake, muffin, cookie batter and other baked goods

Add ground flaxseeds to fish or chicken coating and oven-fry

Sprinkle ground flaxseed on casseroles, sauces, soups and stews

Learn how to boost your metabolism

Posted by onthegofitness on September 23, 2009 at 7:59 PM Comments comments (0)

Are you trying to lose weight, but the pounds are not coming off?

The first thing you need to think about is your Metabolism. Metabolism is the rate at which your body consumes calories at rest. How many calories does your body require just to function each day? Are doing the right things to speed up your metabolism? Or are your eating habits setting you up for disappointment? Here is your Metabolism boosting check list

Eat breakfast every morning

Our bodies’ natural mechanism is to hold on to our fat stores in case we can not find food again for sometime. While you sleep your body is not consuming food and not burning many calories therefore your metabolism slows down the longer you wait to eat in the morning the longer your body is in starvation mode and holding on to your fat stores.

Drink 8-10 glasses of cold water a day

This will help flush out the toxins and rehydrate your body.

Get at least 30 minutes of physical activity most days of the week

Accumulating at least 30 minutes of some form of physical activity each day will help reduce your risks of cardiac disease, high blood pressure, high cholesterol and adult onset Diabetes

Eat a small meal or snack every 3-4 hours

Once you have eaten your breakfast your metabolism is on the rise in order to keep your metabolism at peak performance throughout the day. It is recommended that you eat a small meal or snack (chips and chocolate bars don’t count) every 3-4 hours. Your body will then expect food every few hours therefore allowing excess fat stores to burn up through exercise and regular physical activities.

Ultimate Fighter Fans get a good workout

Posted by onthegofitness on June 30, 2009 at 1:20 PM Comments comments (0)

I have created an MMA inspired workout for all of you who love MMA but don't want the Full contact you see in the Octagon. Learn a few authentic training moves to satisfy your passion for Full contact Mixed Martial Arts.



Start with 5 minute full body warmup


1 min stair runs

1 min jump rope

30 sec sprints

1 min jumping jacks (alternating arms)

repeat for 15 minutes


Perform 1 set 12-15 reps

1. burpies

2. jump squats

3. drop, roll & jump ups

4.Army crawls

5.Piggy backs

6.frog jumps


Finish up with (2) 2-3 minute intervals

Jab, cross, inside leg kick

hook, upper cut, round house kick

Jab, cross, jab, knee block

cross, jab, jab, superman punch

roundhouse, roundhouse, cross, hook


this will give you the feel of a fighter without the black eye or fat lip.

New job and Media Coverage

Posted by onthegofitness on May 31, 2009 at 9:23 PM Comments comments (0)

I have started working with a wonderful company called FitMom, we teach group pre and post natal exercises classes which helps moms get out with their babies and get active again or for the first time in some cases. It is really a rewarding feeling to help out others who have the drive but don't know which way to go. I am very excited to help start out this new location in my hometown and help other moms like myself. I love that I will get to bring my kids to work sometimes and they are very excited to be mini trainers and come to work with mommy. I have a crazy week ahead of me with a St. Albert open house on Monday a central Edmonton location on Tuesday and 3 media appearances in 1 week. One on monday May 4th @7:40 am on BT Edmonton , The Edmonton Journal Front page B1 on wednesday May 6th and one on May 7th Thursday morning @ 8:20am on Global Edmonton morning news. I have never been on TV before and now twice in one week. I am trying to inspire other women to improve their health and their lives and also the lifes of their families.



Success story winner and Published author

Posted by onthegofitness on May 31, 2009 at 8:08 PM Comments comments (0)

Well I have been a busy women. I have been awarded's success story winner and as if that wasn't enough excitement for one week. I have been interviewed to have my story in not one but 2 books about weight loss, nutrition and motivation. I am very excited to be able to help thousands more by sharing my stories and experiences and helping them believe that a healthy lifestyle is not impossible but a very attainable goal. If you believe in yourself and take small steps to improve your life and your self confidence. Making small changes in your daily life can add up and over time can make a big difference in your life. Baby steps can still take you miles!

I do Cardio all the time how come I can't lose weight?

Posted by onthegofitness on May 31, 2009 at 8:07 PM Comments comments (0)

As a Personal Trainer, I hear this question all the time - I see people at the gym all the time constantly on the treadmills, ellipticals, etc trying to LOSE weight, day in - day out. Looking the same as they did weeks ago!We've been mis-informed for years that doing tons of cardio is the golden road to weight loss. That is only a fraction, small fraction in the equation!I tell my potential clients - if you are not willing to change your eating habits, do more weight training then I cannot help you. You see friends...cardio is just a small fraction. To boost the metabolism - you need to "feed the furnace" which is your stomach with 5-6 small meals a day. You will be eating every 2-3 hours or so but that will help to rev up the metabo so it's constantly burning and working in your favor!! HEALTHY, low-fat meals now...I'm not talking fast food stuff either, lolA healthy, balanced meal is simply equal portions of protien, carbs and veggies. The correct portion for each is easy to figure out - each one should be the same size as your closed fist.To further enhance your health, eating organic, no pesticides, no hormones, etc added to your foods will keep you healthier not only in the present, but in your future you'll avoid health issues. ( that's a topic for an upcoming article, stay tuned...)So we've talked about how to eat properly, now we'll go back to Cardio. If you are not sure how to exercise properly - the BEST advice I can give you is to contract a Personal Trainer! You wouldn't try to work on your own teeth and end up doing something wrong to yourself?? You go to a Dentist. When you are sick, you go to a Doctor (for the most part - but it is advisable to be an informed consumer, especially if it is a serious health issue) So, why do people seem to think they can work-out effectively without having had at least some training and guidance from a professional in the Fitness field? It is highly advisable for everyone to have some kind of training, it will only educate you about yourself, the way your own body works, target your problem areas and enhance your best features - safely.Depending on your current health and status, you should tailor that to the length and intensity of your Cardio workouts. If you're on any kinds of medications - talk to your health care professional for guidance. In general, for a healthy, non-medicated individual, Cardio could be done between 30-40 minutes 3-4 times a week. Many of the Cardio machines have a Heart Rate moniter on them - be sure to set your target heart rate for maximum benefit! THAT is super important. You don't want to "spin your wheels" and burn muscle instead of fat!!The 3rd important part of the Fitness is weight training. Ladies, it is a MYTH that you’ll bulk up with huge muscles if you lift weights! Unless you have a super high testosterone level, take certain supplements you will not bulk up like men do. What we need to do, both men and women, with the weight training is to tone and strengthen the muscles, ligaments and tendons, period! (Those guys and gals that want to take it a step further and bulk up have different routines and supplements.) What most don’t realize it that with in weight training, if you’re doing Circuit Training you are also incorporating cardio into the routine. it is important for you to use these 3 aspects as ONE plan. Think of a circle and break it up into 3 sections, with Cardio having just a quarter or less of the whole pie! Eating nutritionally balanced meals 5-6 times a day, weight training and cardio used with the correct formula will get you results. I suggest at least one year with a Personal Trainer to get you started in the right direction, teaching you the formula to figure out your THR (Target Heart Rate) what cardio is best for you, what weight training to do and how to do it correctly and safely will be to your benefit. Aside from the accountability aspect, you’ll HAVE to show up at the gym if you paid for a Trainer – the motivation and friendship you’ll receive from the right Trainer is invaluable in itself.

40 minute Intermediate Total body Ball workout

Posted by onthegofitness on May 31, 2009 at 8:06 PM Comments comments (0)

This is not a beginner workout. I also recommend stretching after every workout and drink plenty of water to cut down on any muscle soreness you may feel afterwards.

3 sets of 12 reps wall squat with ball

1 minute wall sit with ball

2 set of 12 reps DB shoulder press seated on ball (alternate sets with tricep kickbacks)

1set of 12 reps (each side) seated DB tricep extensions

3 sets of 12 reps DB Chest flys on ball

Place weights on floor still on ball Let arms relax and fall to sides to stretch chest muscles

2 sets of 12 reps reverse DB flys on ball

In between sets put down weights and stretch arms out overhead and reach as far as comfortable

1 set of 15 reps jackknife with feet on ball

1 minute hold plank with feet on ball

3 sets 0f 12 reps crunches on ball

Move down onto floor

3 sets of 12 reps lying supine hamstring flexion(rollout)

2 sets of 12 reps reverse crunch w/ ball

2 sets of 12 reps clamshell crunch


1 set hamstring flexion

1 set reverse crunch

1 set clamshell crunch

Reach arms overhead and stretch ab muscles

1 set hamstring flexion

1 set reverse crunch

1 set clamshell crunch

Reach arms overhead and stretch ab muscles

1 set hamstring flexion

2 sets of 12 lying prone hamstring curl with ball

Spring Chicken and Peppers

Posted by onthegofitness on May 31, 2009 at 8:04 PM Comments comments (0)

Spring Chicken and peppers

I thought I would share with you my Spring Chicken recipe. this recipe has only 450 cal and 4.6g of Fat per serving and a great way to eat your colors.

2 chicken breats no skin, bone removed

1 yellow pepper

1 orange or red pepper

1 package of French's Herb and Garlic sauce

1.5 cups of Whole Wheat Penne

Cut peppers into thin strips

cut chicken into cubes and cook on med. until no longer pink in the middle

at the same time boil 6 cups of water and add Penne once water is boiling cook for 10-12 minutes and drain. Once Chicken is throughly cooked add pepper strips cook until peppers wilt

while peppers are cooking perpare sauce as per directions

then add penne and mix in Herb & garlic sauce

serve with side salad and piece of whole wheat toast for a delicous meal with all the colors of spring.