23 01, 2014

Playlist: Favorite Mashups To Workout To

January 23rd, 2014|Blog, Exercise, Music|

These are some of my all-time favourite mashups that I’ve either used in my spin & bootcamp classes, listened to during my own workouts, or even rocked out to at parties! The key to a […]

7 01, 2014

First Workout of the Year: Back To Basics = Success

January 7th, 2014|Blog, Exercise, Workouts|

2014 is in full gear. Some of us have all sorts of resolutions to get fitter. I believe sometimes we try to do to much, push ourselves past our fitness limits in the new year; hence why the same gyms that are crammed the first few weeks of the year, become deserted by the time February rolls around. I’ve seen this year in year out in every gym I’ve worked at or fitness class I’ve taught.. And I KNOW you know it’s true too come on!
So first workout of the year is a simple 10 exercise circuit. Complete just 10 reps of each before moving to the next; that’s right no more than 10. We want to ease ourselves back into exercise shape. We don’t want to injure our body trying to put it in overdrive.. It’s just not worth it! It will only discourage you even more and delay your goals of getting back on that exercise horse.. Don’t worry you have a whole year ahead to up the tempo!

In this circuit, your focus is on the basics and just completing each repetition of each exercise with proper form. No need to rush or go through as fast as you can. Don’t ever sacrifice speed of execution for form!
We can’t argue that there is nothing quite like the feeling of successfully completing a challenge, and this is my first fitness challenge for you in 2014.. So go get it!! SUCCESS..


28 12, 2013

Best of 2013 Music Mix **FREE DOWNLOAD**

December 28th, 2013|Blog, Featured, Inspiration, Music, Workouts|

Hi everyone,

Another year has come to an end, which means we must make the most of what was 2013.. So here it is, in one of my favorite forms, one of my passions- MUSIC!

Most […]

12 11, 2013

Workout Circuit: THE 6 X 6 X 6

November 12th, 2013|Blog, Exercise, Featured, Workouts|

This is another short one (10-15 min approx). I like these little circuits because they take very little time, equipment, and you still manage to hit most of your muscle groups – Shoulders from the presses; Back from the rows; glutes, quads, hams from the squats and deadlifts; Core from the planks – Et Voila! FULL BODY BABY!

Also, moving from one exercise to the next quickly allows you to get your heart rate up as well, and of course takes out any boredom from your workout. Ideal for the ADD client (and me lol)
Since it is short, feel free to add this to your cardio routine for example doing this after your run or spin class in order to make into a full body workout.
Try it out and let me know what you think!

21 10, 2013

New Workout Playlist – My Favorite Remixes #1

October 21st, 2013|Blog, Inspiration, Music, Workouts|

10 of my favorite remixes of great tunes to add to your workout playlist. Use these a ton in my spin classes.. Participants (and myself) love love remixes of their favorite songs to push […]

16 10, 2013

Quick Burn Workout (No Equipment) **ADVANCED**

October 16th, 2013|Blog, Exercise, Featured, Workouts|

Your own body weight will push your limits on this one.. And  it won’t take long for it to do so!

Today’s workout involves 6 full body exercises to be performed for 10 reps each, one after the other in a circuit style. This is a very challenging circuit to get through so take your time to complete each exercise as you need to complete the circuit 3-4 times!


3 10, 2013

October Workout Playlist – 70s & 80s REMIXES (*Free Download!)

October 3rd, 2013|Blog, Exercise, Featured, Inspiration, Music|

Here is a compiled playlist of 15 of my favourite newly remixed hits from the 70s and 80s. The updated sound and killer beats make these ideal to add to your workout playlists! I can tell you spinners definitely love when we play some retro tunes once and a while. I think it allows them to hone into their youthful energy deep inside to help them push that extra little bit through a drill!

Enjoy the tunes.. AND THE FREE DOWNLOAD!! (full song & artist detail below)
Justine 🙂


5 09, 2013

Workout Of The Day – Core & Arm Challenge

September 5th, 2013|Blog, Exercise, Workouts|

Today’s workout is super basic and takes very little time to complete (about 7-8min total) YET it is extremely challenging and delivers great results! How? Well it demands no equipment other than maybe a mat (I’ve done it with no mat) and your own body weight. Your core will be working throughout each exercise, as will the muscles in your upper body as they push and hold you up.

This is a go-to workout of mine when I’m short on time and space yet still want to challenge my core & arms in a way that will have them reminding me of my hard work for hours, days after. Here’s how it goes..

22 07, 2013

Workout of the day : Plank Plank Plank …Short and Quick Burn…

July 22nd, 2013|Blog, Exercise, Workouts|

This is a great challenge for yourself to test overall core (abdominals, lower back) as well as shoulder strength. It takes very little time to complete and you can progress as you get stronger by adding number of sets! It is a short workout BUT don’t be fooled by its simplicity to execute. It is a killer, especially when you push your limits by continually rotating through planks without breaking..


18 07, 2013

Workout Of The Day – Progressive Circuit

July 18th, 2013|Blog, Exercise, Workouts|

Let’s get right to the point. This is a killer workout. I made  my bootampers last week and as much as they may have hated it, and me at the time, they all loved it and said it was one of the most complete workouts they had done in a while.. Try it out. I’d suggest doing it with a buddy or a group as it’s pretty challenging and takes some time to complete (about 40minutes) but is well worth the effort in the end for the results it brings!

8 exercise circuit
6 rounds of this circuit
Increase reps by 2 each round
Rd 1: 10 rep of each
Rd 2: 12 reps of each
Rd 3: 14 reps of each
Rd 4: 16 reps of each
Rd 5: 18 reps of each
Rd 6: 20 reps of each

1) Pushup to back extension (superman)