StephanieFelkerFit

ABBA Fitness Champion Division Supply Co Sponsored Athlete Health and Wellness Coach

[stephaniefelkerfit]

Ever wondered what to do with those old banking sheets!? ? Why not use them as part of your #workouts!?! 🤣🤣🤣 #Fun written baking sheets. #fitat50 #happin #gymrat #sheetsquad

[stephaniefelkerfit]

Meal Prep Sunday!! This is what it looks like BEFORE... 😁😉 Remember to stretch! My calf is still bugging me but hoping I can run to work tomorrow!! 😊 Stretching is one of those things that people tend to skip. After all, torching those calories comes from the workout routine – right? Yes, but at the same time, stretching is a crucial part of your workout, both before and after. It’s what keeps your muscles strong and flexible after a gym session. Stretching also helps decrease your risk of future injuries by increasing your range of motion. ❤️❤️❤️ Before you get started, understand the differences between the two kinds of stretching: dynamic and static. 🙋‍♀️🙋‍♂️ Dynamic stretching This is the type of stretching you do before a workout, and is sometimes referred to as a dynamic warm-up. Before you start curling dumbbells or running on the treadmill, your muscles are cold and can get pulled the wrong way if you try to hold a long stretch before the body has had a chance to move. 🏃‍♀️💃 It’s called “dynamic” for a reason – it’s a warm-up where you are constantly moving at a low level and pace, gradually building yourself up to begin your workout. This can include things like knee raises, alternating side lunges or shoulder rotations.OverallStatic stretching This is where the cool-down comes in. Static stretching is where you hold a stationary position meant to gently extend the muscle. You shouldn’t stretch to a point where it’s painful, but at least to a point where you can feel it in your muscle. 🙈🙉🙊 Static stretching can either be done in sets or in one set where each move is held for longer. The main point is to stretch within your range of motion and then build up gradually. 😃😃😃 It's a good rule of thumb that dynamic stretches should be alternated for a minute or so, for as many rounds  as feels good for your body. With static stretches, hold for at least 15-30 seconds to really lengthen those muscles.

[stephaniefelkerfit]

Happy Saturday! Today is rest day for me.... Which means cleaning, grocery shopping, cooking, you know... Basically RESTING .... What is everyone else up to?!?!! 🤣🤣🤣 Ten weeks out! 🏋️‍♂️💪 looking forward to #cpa On June 2 and hanging worth new friends @ifbbpronicki #calg #yyc #fitat50 #cbbfnationals (at Calgary, Alberta)

[stephaniefelkerfit]

Stretching is one of those things that people tend to skip (including me). This week I pulled something in my calf on my run to work and so STRETCHING is now top of mind! 😂😂🤣🤣 it's a crucial part of your workout, both before and after. It’s what keeps your muscles strong and flexible after a gym session. Stretching also helps decrease your risk of future injuries by increasing your range of motion. 🏋️‍♂️ Before you get started, understand the differences between the two kinds of stretching: dynamic and static. Today I will talk about dynamic stretching. 🏃‍♀️💃 Dynamic stretching🤸‍♂️💏 This is the type of stretching you do before a workout, and is sometimes referred to as a dynamic warm-up. Before you start curling dumbbells or running on the treadmill, your muscles are cold and can get pulled the wrong way if you try to hold a long stretch before the body has had a chance to move.❤️❤️ It’s called “dynamic” for a reason – it’s a warm-up where you are constantly moving at a low level and pace, gradually building yourself up to begin your workout. This can include things like knee raises, alternating side lunges or shoulder rotations. (at Calgary, Alberta)

[stephaniefelkerfit]

Strong today. Sore tomorrow. ・・・ 20 Minute AMRAP (As Many Rounds As Possible) ・・・ 21 – 18 – 15 – 12 – 9 – 6 – 3 ・・・ Push-Ups 🏋️‍♂️ Sumo Squat Jumps🚣‍♂️ Glute Bridge🏄‍♀️ Burpees🏊‍♂️ ・・・ Happy World Water Day from me @sait and @cawst!!! Get your workouts in, drink your water, and realize how blessed we are to have ready access clean #water! 😁😁 (at SAIT)

[stephaniefelkerfit]

Able to lift heavy things and break into lockers for your friend @citydreaming2018 when her key doesn't work.... Among other things. 🤣🤣🤣🤣 ・・・ This week I'm talking about eating styles. Six Small Meals (which is what I do) 😁 ・・・ This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat. ・・・ Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.🏋️‍♂️💪 ・・・ Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods. 😍🤗 (at SAIT)

[stephaniefelkerfit]

The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat. Let's look at Intermittent Fasting ・・・ This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast. ・・・ Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want. ・・・ Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food. (at Calgary, Alberta)

[stephaniefelkerfit]

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Happy #sundayvibes #beautifulp ❤️❤️ ・・・ When you try to control everything, you enjoy nothing. Sometimes, you just need to relax, breathe, let go and live in the moment 🙌. ・・・ And that is exactly what I need to do today... Right after the house has been cleaned, laundry has been washed and folded, grocery shopping has been done, mealprep completed for the week, lunches for the family have been made.... Oh and I have #gymnastics tonight 🙈 wishing I was back on this beach today :) ・・・ But seriously, after that... 🤣🤣🤣🤣 ・・・ #mom #inversionshapes #invertedsplits #wyapc #yyclif (at Barcelona, Spain)

[stephaniefelkerfit]

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Happy St. Patty's Day!!!! 🐉💚💚💚 (at GOLD'S GYM EAU CLAIRE)

[stephaniefelkerfit]

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FRIDAY Funny ・・・ Luckily I'm wearing my spring snowfall dress and high heeled #sno sandals... I forgot my boots at home among other things... But who doesn't like to laugh at themselves once in a while? 🤣🤣😉 ・・・ TGIF everyone and get your workouts in today!! 😙😙 #fridayf (at Calgary, Alberta)

[stephaniefelkerfit]

Triceps Toner ・・・ 100 Push-Ups in As Few Sets as Possible ・・・ *Everytime you step a set, complete 15 Squats Happy #workoutwed!!! 🤣🤣🤗😘 (at Calgary, Alberta)

[stephaniefelkerfit]

Running in the cold isn't as tough as it looks. With the right gear, your fingers and ears can stay toasty while you jog through a winter wonderland. 🙌❄️ ・・・ Safety first : Know that music helps you get into the groove of running. However, even though earphones plugged into your favorite workout mix can provide excellent motivation—it can also prevent you from being aware of your surroundings. 🏃‍♂️⛄ ・・・ When it comes to running in winter, your shoes are what’s between you and all of that snow, ice, and frigid cold temperatures. Swap your light, minimalist sneakers for a pair of sturdy, rugged trail footwear with good tread. 😁😁 ・・・ Have a great day beautiful people! ❤️❤️❤️Enjoy your run! (at Calgary, Alberta)

[stephaniefelkerfit]

Who's up for some abs today?? 😁😁😁🤣🤣🤣🤣 Balance Your Diet ・・・ Healthy eating is all about balance. Making smart decisions to encourage healthy eating habits as a family is important and remember that abs are made in the kitchen, so why not try our low carb, high protein pasta tonight - check out @gkskinnypasta - - but doing these is a good idea too! 🤣🤣 ・・・ Effort = Results. (at Calgary, Alberta)

[stephaniefelkerfit]

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When life just works out!! 2 HOURS to the hit GYM while my son goes through #concussion #testing @sait_trojans!! Sooooo #awesome 🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🤸‍♀️🤸‍♀️ ・・・ I'M SO HAPPY RIGHT NOW! (and I might be yelling but I did just take my @gymratcalgary #preworkout... Go see them🕺🏃‍♀️. These guys are great! 😁😁They will fix you up!) ❤️❤️❤️ ・・・ I'm coming for you @canadianphysiquealliance #12weeksout Whoot whoot (at SAIT)

[stephaniefelkerfit]

Not enough time to workout!?!? Not a problem! 😁 ・・・ All you need is 20 minutes and a willingness to bring some intensity and get a bit uncomfortable. 🔥 ・・・ Here is what you are going to do: ・・・ 1. Split Stance Landmine Row (left arm) 5 reps 2. Split Stance Landmine Press (right arm) 5 reps 3. Double Arm Landmine Press 5 reps 4. Landmine Lumberjack Squat 5 reps 5. Landmine Reverse Lunges 10 reps (5/side) 6. Split Stance Landmine Press (left arm) 5 reps 7. Split Stance Landmine Row (right arm) ・・・ 40 total reps. Take absolutely NO rest between exercises and transition quickly from exercise to exercise. You’ll use the same weight throughout (note the weight should be moderate as this is more of a cardiovascular stimulus).🏃‍♀️ ・・・ Rest only about 45-seonds between circuits. Get in as many circuits as possible in 20:00. To progress, cut the rest intervals by 5-10 seconds per workout until you are only resting 25-30 seconds between rounds. 🕺😁🤣🤣 (at Calgary, Alberta)

[stephaniefelkerfit]

Winter running in #Calgary ・・・ Running in the cold isn't as tough as it looks. With the right gear, your fingers and ears can stay toasty while you jog through a winter wonderland. ・・・ Remember your shoes are what’s between you and all of that snow, ice, and frigid cold temperatures. Swap your light, minimalist sneakers for a pair of sturdy, rugged trail footwear with good tread.🕺🏃‍♀️🏃‍♀️enjoy your run! #fitat50 (at Calgary, Alberta)

[stephaniefelkerfit]

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#Family #Health🕺😁😁 ・・・ Why not get the whole family outside!?! Start by substituting physical activity for some of that screen time.🏃‍♀️💃🤸‍♀️ ・・・ Exercise isn't just about weight loss. Exercise promotes healthy cholesterol, blood pressure levels and stress reduction, all of which have direct, positive effects on your cardiac health.🤼‍♀️👩‍👩‍👦‍👦 ・・・ Stress-reduction techniques such as meditation, tai chi, yoga and deep breathing, along with adequate sleep will further benefit you, your family and your heart and making fitness a family event can also be a fun bonding activity. It doesn't have to just mean hitting the gym. Play in the #snow !🤹‍♂️🌬️🌨️⛄ #smile #fun #fitat50