Week Two of Fitmas – Two Outdoor Adventures

No more excuses.

One excuse a lot of people give for not taking care of themselves is they can’t make it to the gym. Excuses are only good if you want to stay where you are. A main reason for Fitmas is to help you learn the skill of seeing both the obstacle and the many solutions that exist to overcome the ‘problem‘. Learning this skill spills over into other areas of your life in amazing ways.

Meet Karl.

The first time I met Karl, we played squash together. He put up with my inability to serve, running into the walls, and over the top laughter.

Beyond respecting his high patience level, I respect his philosophy on fitness and healthy eating. He owns and runs a personal training studio in Edmonton called Ripple Effect Training.


I love what I do and I practice what I preach. On any given day, you will see me practicing the same skills that you will be working on in your training sessions.  I will not put you on a machine and then leave you there, in fact I recently saw a t-shirt that said it best; ‘Stop working out on machines.  Be One!’.

Week Two – Get your sweat on outside.

Karl has designed two outdoor workouts for the first week of Fitmas. One that involves going to a nearby park and another that involves, well whatever is around.

  • Technically stated, a playground workout and a primal workout.

Get ready to get going!

Grab the pdf of the outdoor workouts and head outside, it’s about to get crazy fun. This is also great workout to bring your kids along for, they can play while you get fit.

A small preview of what you might be doing this week.

    **Win a whole month of training at Ripple Effects!**

    Yup, this is correct, a whole month of working with Karl kicking your arse and helping you get to where you want to go. Find him on his website, Twitter, or Facebook to learn more about his training style.

    How to win.

    At the end of the week, the person with the most points will be awarded the prize. If there is a tie at the end of the week, all the names will go into a hat and a winner will be picked.

    Earning points.

    • 1 point for doing the playground workout – comment below
    • 2 points for doing the primal workout – comment below
    • 3 points for taking a picture of your adventure (you don’t have to be in the picture) and posting it on my facebook page
    • 4 points for doing a post workout video on their experience and posting it on my facebook page

    Ten points are possible and I know you are going to get all ten. Right?

    Last week’s winner of the Tailgate Treats Cookbook is Tara. Who is going to win this week?

    Now that you have your BMR and you know how much you need to eat, now it’s time to learn WHAT to eat! 

    We always hear the term “glycemic index” but what does it mean?  The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. 

    Learn more about the glycemic index here.

    Grab the pdf of the outdoor workouts and get going!

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  1. Look forward to a video tomorrow morning…perhaps my video will give some ideas to those who are curious.

  2. DONLOREE! I’m back! And you’re doing Fitmas and all sorts of other fun stuff! Just saying hello…it’s been so long! 🙂

  3. I had a fun playground workout today. I planned to shoot video of the playground and then the primal workout, however I got a call from telus to be at the gym to get my internet connection up and running…Thursday I will hit the river valley and video again. In the mean time, check out the clips I put together for the playground session…


    Hope this helps to provide some ideas on how he playground workout can go.

  4. I had some fun in the trails yesterday…here are the workout videos, hope it helps those who are challenging the outdoors this weekend:)

    1. Very Long Edition (about 11:00!) http://www.youtube.com/watch?v=-xb1Dq4IHO0&feature=share&list=UU589yhh94wZ98MZJJe_bj6Q

    2. Short Version (about 4:00) http://www.youtube.com/watch?v=2k_bR43CbW4&feature=share&list=UU589yhh94wZ98MZJJe_bj6Q

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