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January 27, 2012 | Michelle | Recipes | Comments Off
(Makes 12 Balls) ½ cup rolled oats ¼ cup whole wheat flour ¼ cup natural peanut butter (or other nut butter) ¼ sugar-free maple syrup Optional: 1 Scoop Vanilla (Chocolate would work also) Whey Protein Powder Optional: ¼ semi-sweet dark chocolate chips or Cocoa Powder Optional: 1 Tbsp H
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January 26, 2012 | Michelle | Exercises, Quick Tips | Comments Off
A question I get on a daily basis is “what is your favourite ab exercise?” My answer to this questions is always “there are too many to choose from, but I prefer exercises that give me the most bang for my buck”, meaning I like exercises that work more than one body part at a time. The e
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January 18, 2012 | Michelle | Exercises, Quick Tips | Comments Off
There are many different ways to work out on a treadmill, but the kind of workout I find most effective, least boring, and torches lot’s of calories is interval training. If you are stuck working out indoors this winter, interval training can be done on any machine, in many different ways, and t
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Here are 10 strategies that I feel are most important in losing weight and keeping it off: 1.) CHOOSE A REALISTIC LONG TERM GOAL AS WELL AS SUBSEQUENT SHORT TERM GOALS TO MONITOR PROGRESS AND STAY MOTIVATED. When people set out on a weight loss mission they tend to choose a large number and
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Great meal filled with lots of protein and healthy fats!! INGREDIENTS: • 4 4-oz filets of salmon • 1/4 cup walnuts, chopped and crushed with a pinch of cinnamon • Drizzle of olive oil • 8 cups salad greens INSTRUCTIONS: 1. Coat salmon filets with walnut-cinnamon mixture. 2.
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No time to sit down for breakfast? Try mixing up this shake before you run out the door and start your day. Ready in 10 minutes • Makes 1 serving • 1 cup brewed green tea, cooled • 2 cups mixed berries, frozen or fresh • 1/4 cup plain nonfat yogurt • 1/4
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This is one of my favorite things to eat when I need a quick snack to keep me going mid-morning between clients. I don't have a name for it, but here's what it entails: 2-3 Slices of Wasa Bread-Light Rye (80 kcals,3g Protein, 20g Carbs, 0g Sugar, 4g Fibre, 0g Fat Per Serving) 1 Wedge
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There are many misconceptions floating around regarding the importance of protein and many people are not aware of foods that are high in protein or how much they should be eating per day for their body type. This is a topic that could be discussed in great detail on a specific person by p
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I train a number of different women from varied ages and one common question I get on a regular basis is “how do I get rid of this fat on the back of my arm?” And “will it ever go away?” The Answer: There is one common myth I would like to address from the start, just doing 200 triceps dip
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It’s now April, bring on April showers and golf season!! Strength training is a very important factor when it comes to improving your golf game and decreasing the risk of injury during the season. This article will provide you with some strength training tips to decrease your handicap as
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The weather is warming up and no longer are we waking up to below zero temperatures and warnings of snow fall; therefore it’s time to start thinking about getting back to all the outdoor activities the winter prevents us from doing. A popular sport many people are very anxious to get back
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Try making this tasty shake as a pre or post workout snack. It tastes so good you will feel like you are cheating! In a blender mix together: 3-4 Ice Cubes 1/2 Frozen Banana 1/4 Cup-Unsweetened Almond Milk 2 Tbsp-Yogurt (low cal/low sugar) 1/2 Scoop Chocolate Protein Powder (appr
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It is common knowledge that a balanced lifestyle of healthy eating and regular exercise will eventually result in some amount of weight loss, following the theory of creating a calorie deficit of fewer calories in vs. calories burned. To put this into perspective, think of it as 1 pound of fat
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Try these healthy protein-packed pancakes for your Saturday morning breakfast to start the day off right! They are really easy to make, require little ingredients, and taste like you are cheating when you aren’t!! I like the make them with chocolate protein powder and a sliced banana on top, bu
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Still to cold outside to get back to hiking one of the many beautifully scenic trails British Columbia offers us? Living in BC, we are surrounded by amazing mountains, lakes, and trails to keep us occupied in the fresh air; however, if you are like me, the cold temperatures we’ve been getting th
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Try this great skipping interval workout to switch it up from your regular cardiovascular training. Skipping is one of my favourite things to do for a warm-up before a weight training session, as a quick interval to keep my heart rate up between weight training exercises, or just as a great way to
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If I stop working out will all my muscle turn into fat? How do I turn my fat into muscle? These are just a few of the questions I get on a regular basis from clients looking to build muscle, decrease body fat, and/or loose weight. An end needs to be put to this myth right now, due to the single
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Not enough time to get to the gym on a regular basis? Never been to a gym and nervous about going on your own? No room in the budget for a monthly gym membership? Would rather workout in the privacy of your own home? There are many “excuses” or reasons why people would rather avoid the gym and
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Continuing on from the theme of lasts weeks article that discussed the benefits of adding functional exercise into your workout routine, another detail to look is to perform single limb vs. double limb exercises. If you workout with dumbbells then most likely you are already performing single limb e
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INTRODUCING A GREAT NEW DIGITAL CORE TRAINING DEVICE CALLED THE ABDOMETER Are you looking to tone your core and flatten your stomach? Have you been performing hundreds of crunches or sit-ups each day without success? This new core training device can simplify and improve your core workout!!
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It’s February already and I like to think we are officially on the downhill slide from winter and heading into spring, which means summer is just around the corner. I am sure many of you share in my excitement to kiss the short, cold, and dark days of winter goodbye; however, this means it
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If you follow trends in the fitness industry I am sure you have heard of the term “functional training”; however, there seems to be a misunderstanding around the purpose and benefits related to performing a strength program incorporating functional exercises. Traditionally a weight train
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Considering its winter time here in British Columbia, this is a popular time of year for people to fly away to warmer climates for winter vacation. With 2011 just beginning and New Year’s resolutions in full swing, vacation shouldn’t be the thing to get you back into the bad habits of 20
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These muffins are a great pre or post workout snack and taste great!!! Try them out....:) Ingredients Non-stick spray oil Dry Ingredients 1 1/4 cup whole grain oats 1 cup whole wheat flour 2 1/2 tbsp unsweetened cocoa powder 1tbsp cinnamon (or spice of your choice) 2 tbsp choco
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It is very common to wake up with stiff muscles the morning after a long day of skiing or snowboarding, especially early in the ski season because your body is not yet adapted to the demands placed on it during these popular winter sports. Whether you are an athlete or a weekend warrior, it is ver
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Here are some advanced exercises to perform with the stability ball if you are looking for ways to mix up your workouts or challenge your core strength and stability. Turn on your speakers and enjoy :)
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Well it’s officially January 2011, which means many of you are beginning New Years resolutions, whatever they may be. The madness of the holidays is behind us along with a reason to indulge in good food and tasty drinks, meaning no more excuses! Many see the New Year as a blank slate and a tim
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“Core” has been a very common buzzword in the fitness industry over the past few years and is made up of the muscles of the low back, hips, abdominals, and pelvic floor. The core helps support the spine and provides stability and balance to the body when performing daily activities, working ou
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Countless hours in the office staring at a computer screen can really be taxing on the body, causing headaches, neck pain, back pain, and undue discomfort throughout the day. In this article I’m going to point out some great exercises you can do to help avoid or relieve neck and back discomfort
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Whether you want to admit it or not, it’s time to face the reality that December has rolled around again. This means long hours of shopping and Christmas parties galore, leading to many “excuses” to get out of your workout routine and cheat on your diet. If anyone feels like me, the year h
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As the winter drags on and the days get colder, the sound of the alarm clock in the morning becomes more and more irritating and dreaded by everyone. The instant reaction is to hit the snooze button, roll over, and try to enjoy the last few minutes under the warmth of the comforter. A great way
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Click on the link below to view Michelle's feature in a fitness blog based out of London, England. http://www.getfizzycal.com/search/label/femme%20fizzYcaL
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Now that we have had the first snowfall of the year and the temperature has dropped drastically, reaction of most people is to go into “hibernation mode”. It seems the closer we get to Christmas and the colder the weather becomes, people just want to curl up in front of the TV, take mo
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Watch this video of the girls training their hearts out to prepare for the upcoming season. Nice work girls!!! It will all pay off soon enough :) Michelle Turn up your speakers!!!
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Performing long bouts of steady state cardiovascular exercise with a lack of variety and intensity is a common mistake made by people trying to lose weight. Many people who set out on a new weight loss regimen believe that doing long cardiovascular workouts on the treadmill, bike, or elliptical wi
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A popular buzz word in the fitness industry these days is “core”; however, this word is very commonly misunderstood. Many people think of the abdominal region of the body or the well known “6-pack” when they hear the word core, but this is a common misconception because overall core stre
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There are many different opinions and beliefs when it comes to the benefits related to strength training. Some of the most common reasons for avoiding the weights is that people don’t want to lift weights because they don’t want to “bulk up” or that doing “cardio” burns more calori
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Check out a highlight video from Kwantlen men's and women's basketball pre-season on-court conditioning. They worked very hard and it's all going to pay off this season. GOOD LUCK EAGLES!!!!
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Try adding skullcrushers to your next work out to increase strength in your triceps and shoulder stability!! Challenge your core and lower body isometric strength by performing the exercise on a stability ball. If you're not comfortable with the stability ball, begin by performing skullcrushe
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Find and "like" CORE Conditioning on Facebook for consistent fitness tips and updates. www.Facebook.com/CORECondition
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Check out the kind of things yo can do with a little "CORE Conditioning" :) Michelle
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Check out this funny story about a Woman's first week at the gym. I wonder if CORE Conditioning clients feel the same way?? A WOMAN'S WEEK AT THE GYM Dear Diary, For my birthday this year, my daughter (the dear)purchased a week of personal training at the local health club for me. Alt
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Single Arm Dumbbell Chest Press on Stability Ball This exercise is great for developing unilateral chest strength and shoulder stability. Performing this exercise on the stability ball requires and helps to develop core stability and lower body isometric strength and stability. If you are not qui
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Click on the client testimonials tab and see what other clients have to say about their experience training with CORE Conditioning. Thanks to all the clients who took time out of their busy schedules to add to my website and show their appreciation. Remember it’s the combination of the CORE
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Michelle took part in the NCCP Club Coach Olympic Weightlifting Technical Course this past weekend in Vancouver, BC. Two, eight hour days of learning and perfecting proper technique in Olympic weightlifting exercises such as the clean and jerk, the power clean, the snatch, and the back squat, for
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Core Conditioning would like to wish the SurDel Sting U-11 Select team good luck in their upcoming tournament in Minneapolis, Minnesota next week! The girls will be participating in the USA cup, a tournament that sees 12,000 players from 22 different countries. Needless to say the girls will be
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We are happy to announce that Michelle has been hired on as the official strength and conditioning coach for the Kwantlen University Eagles Men's and Women's Basketball teams for the 2010-2011 season. Michelle will be working with the teams through the summer and into the winter creating and over
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CORE Conditioning would like to congratulate Renee Reiss for completing The Ride To Conquer Cancer this weekend. Renee is the first CORE client to attempt and complete this amazing achievement! Renee and her "Carebear" teammates rode from Surrey, BC to Redmond, Washington in two days to rai
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Urban exercise gets efficient Bar Method combines yoga, Pilates and dance conditioning — without the sweat By JENNY LEE, Vancouver SunJune 20, 2010 The Bar Method We asked Surrey certified strength and conditioning specialist Michelle Roots of Core Conditioning to review the
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You can now follow CORE Conditioning on Twitter for daily informative tips and updates! If you are not on Twitter, simply watch the live feed on our homepage each day for all the fitness and health tips. Twitter address: CORECondition
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Fortifying the body’s foundations Strength training helps prevent injury and improves performance [caption id="" align="alignleft" width="650" caption="Photograph by: Ric Ernst-Canwest News Service"][/caption] Adding a little strength training to your running and w
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Strengthen quadriceps, hamstrings, and gluteals The lunge is a very common exercise used to increase strength in the quads, hamstrings, and gluts. There are many different variations of this exercise, but this is the most basic form of a lunge. The Lunge should be performed as follows: 1.) Beg
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Classes in Kickboxing / MuayThai and Machado BJJ
click here for more info!
The secret to my great abs is the Abdometer. Want to learn how you can get great looking abs, just in time for summer, in only 5 minutes a day?
