• Dynamic Run Warm-up "Head to Toe"

    Join Coach Maggie King for a Head to Toe Run Warm-up Cue Review
    Head - "Run Tall" - feel a string pulling you up from centre of head
    Shoulders - "stay low and loose"
    Arms/Hands - 'drive elbow back"
    10 back slaps 3 - arm circles (small to big) Torso - "(EM)brace the core' & "Tits before hips"
    Plank - Mountain Climber - 50 sec "Drive the Hip Back, Drive the Knee Forward"
    Backward Lunge - 10 per leg Side Shuffle & Touch - 50 sec Speed skater - 10 per leg "Run soft and quiet"
    "Land under your body"
    20 "scooters per foot" 20 ankle "push-ups" 5-10 baby burpees Run Workout (52 min)
    5 min Zone 1 5 min Zone 2 4 x (5min Zone 3/3 min Zone 1) 5 ....

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  • Spin for Peace

    Spin for Peace

    A powerful class to reflect on what we all could be doing better to make the world a peaceful place to live. Enjoy awesome tunes by some of the best black artists while hitting some tough up and over short threshold intervals. Spin Playlist: https://music.apple.com/.../facebook.../pl.u-WabZ5B7u46D35 #spinning,#cycling,#indoorcycling ....

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  • Dynamic Run Warm-up for Hill Workout

    Join Coach Maggie for a Dynamic Run Warm-up to get your ready to run some hills Run Workout 5 min Z1 5 min Z2 6 x (30 sec acceleration - not strides/30 sec easy) 2 x (90 sec uphill Z4/easy jog down and rest 15 sec) 6 x (30 sec uphill Z5/easy jog down and rest 15 sec) 5 min Z2/1 ....

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  • Spring into Yin Yoga Practice

    Spring into Yin Yoga Practice

    Join Coach Julia and Martin for a Yin Yoga Practice. Take yourself into the woods with the intention of staying present. As we move from rabbit to firelog, eagle, butterfly, saddle, dragons, and frog imagining yourself in stillness in the woods. Do more of what makes your soul happy each and every day ☀️ ....

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  • Mont Tremblant Duplessis Climb - Spin class

    Mont Tremblant Duplessis Climb - Spin class

    This week would have been our Mont Tremblant Training Camp BUT
    do to COVID19 we had to cancel the camp......so today's ride is what we would have done at camp, which is the Duplessis Climb. If you were participating in the 5150 or Half Ironman you would be climbing it once. If you were participating in the Ironman you would be climbing it twice. Follow this ride with a 5-15km run if you really want a challenge or you want to duplicate what we would have done at camp. Warm-up for 5 min @ Z1-2 then lets.......climb!!!!! ....

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  • Finding Strength in Balance Yoga

    Finding Strength in Balance Yoga

    Join Coach Julia Aimers for Finding Strength in Balance Yoga Practice. "In movement there is balance. In balance there is movement. Yoga is all about balance. Within and without. Above, below, front, behind. Male, female, in, out"
    Mark Whitwell ....

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  • Rest Day Yin Yoga for Athletic Recovery

    Rest Day Yin Yoga for Athletic Recovery

    Join Coach Julia Aimers and hubby Martin for a relaxing, restorative Yin Yoga Practice. Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. ....

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  • Run Warm- Up (Cadence Focus)

    Run Warm- Up (Cadence Focus)

    Join Coach Maggie King for a run warmup with the focus being on cadence. Cadence = faster feet
    Metro Man "spot running" 80-85-90-95 (15 sec each) High Knee Hug + Lunge - 10 per leg High Knees - 15 Fast Feet Running - 2x20m Side Stepping - 2 x 20m Pogo Jumps - 10 Double Leg Hop "toe offs" - 2 x 10 Straight Leg Run - 20 x 20m Straight Leg Bounds - 2 x 20 Run Workout
    5 min Z1 5 min Z2 - take 30ec during this run to count the number of times right foot strikes _ x 2 "your cadence" @Z2 pace 4 x acceleration (15 sec Z2/15 sec, Z3/15sec, Z4/15 sec Z1) 2 min easy jog 8-10 (20-sec strides (close to max effort)/60-90 sec easy jog/walk) 5 min Z2 5 min Z1 ....

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