#MotivateMe/ Fitness/ Strength Training

#MotivateMe Monday: Tips for Sneaking in Fitness + Weekly Fitness Move


Happy Monday everyone!

I hope that you all are doing great!  The weather as we start fall has been absolutely gorgeous here!  We had a busy week as more activities have found their way to our schedule.  In addition to the skating lessons, and weekend hockey, Amber’s swimming lessons began last week, and this week Sierra’s rep softball practices will begin. As I look ahead to what’s in store for us this week and this winter, I’ve begun to brainstorm ways to sneak in my fitness.  My favourite saying is you can have fitness or excuses, so I better start living by that.  Though I admit that being a working mom adds another layer of difficulty in finding the time to exercise.  Much as 6 am seems like the perfect time to workout, I’m finding that it’s much more difficult to put into practice.  I swear it takes me a full extra day to recover from the early mornings now that I’m 40 {grin}.  (Ok, who am I kidding?  I’ve never really been a morning person!).


Super goalie Sierra is happy to be back in net.

This week was not great for me on the fitness front. On Monday morning I got up and ran 6k with my friend Juliette before work.  Unfortunately that run was slow and hard, and my legs felt like lead.  It’s probably not surprising that they felt that way because I worked out 5 days in a row.  I took Tuesday off as a rest day, which of course snowballed into Wednesday, Thursday, Friday and Saturday off.  My rest day on Friday wasn’t a complete rest.  I did manage to get out for a wonderful hike with my daughters for 2 hours around a nearby park.  We all ended up home that day because of a lice out break at their school.  Shampooing, picking and combing may be another reason I was so tired (#excuse).  Now as I sit here and write this on Sunday night I am promising myself that I will hop on the trainer and ride/do a strength interval as soon as this post is done.  (I probably should do that now, but I’m in a mood to write, which also hasn’t been happening much lately).


“Mom, come climb the rocks with us!” AKA – my inspiration to stay active.

As I look towards this winter I know that I have to be much more creative in finding the time to sneak my fitness in. Here are a few of my ideas on how to sneak in fitness:

Tips for SNEAKING in Fitness

  1. 6am – while not ideal, 6 am is a safe time when no one has any activities.  I’ll have to embrace it two mornings week. I think I’ll try to go back to Tuesday & Thursday mornings.  Getting up on Mondays just left me too exhausted for the week, and any more than two mornings made me a complete write off for work.  
  2. During the lunch hour – the GoodLife Fitness beside my work has resumed their fall fitness schedule which means that Spinning is back on Mondays and Thursdays, and BodyPump is on Wednesdays.  If I can get myself to work a bit earlier I can take a longer lunch (I love flex time!).
  3. While the kids are in activities – Amber has skating lessons on Friday nights and I’ve discovered that I can leave the other two girls at public skating on another rink at the same time.  The same rink that has public skating has a running track at the top of it. I can run laps while Amber is at lessons, and the big girls are at public skating for a solid 40 minutes!
  4. While the kids free-play with each other – On the weekends I often find myself with two girls at home with me while hubby is out at hockey with another one of our daughters.  I do chauffeur the girls back and forth to the arena and watch some of the games (especially on Sundays).  When I have two at home they enjoy not having the third one interfering with their playing so they play nicely together leaving me free time to ride my indoor trainer and to swing my kettlebell around.  It would be handy to have a dreadmill for the weekends but unfortunately I don’t have one, so for now the trainer will have to be my “long” cardio workout.
READ:  Taking the Chill Out of Your Winter Run - How to Run Outside in the Winter without Getting Cold!

So basically my weekly exercise plan as I train for the ScotiaBank Toronto Waterfront Marathon as a Burnbrae Farms Ambassador will look like this: 

Mondays: Lunch spin class at GoodLife Fitness
Tuesdays: 6am run with Juliette and Becky
Wednesdays: BodyPump class at lunch at GoodLife Fitness
Thursdays: 6am run with Juliette and Becky
Fridays: 40 min run around the arena track while the girls skate
Saturdays: Strength/Trainer session at home (or rest depending on the hockey schedule)
Sundays: Strength/Trainer session at home (or rest depending on the hockey schedule)

This week I’ll also add in a Thursday night workout as Juliette and I (and maybe Becky too?) will head to our local Reebok Crossfit FirePower for “Free trial Thursday”.  I’m excited to introduce my new Reebok CrossFit Nano shoes that I got from SportChek to their first (and my first) crossfit workout of the day.  The shoes and I are both really excited!


Now that I’ve shared my weekly fitness schedule with you, I want to share something else with you.  I’ve decided that #MotivateMe Monday should also be a resource for fitness moves.  For the most part, #MotivateMe Monday has been about the sport psychology aspect of fitness (create a plan, tell others about your plan, report back on your plan and therefore you’ll be more likely to accomplish the plan). The idea behind the move of the week is to introduce you to some strength moves that perhaps you haven’t seen before, or have just forgotten about.  I would love for you to try the exercise at least once.  I will also add the strength move into my weekend strength sessions.

READ:  2018 Goals and Plans

This week the strength “move of the week” is…. drum roll please…..

Fitness move-of-the-week: Dive Bomber Pushups. For instructions, or more moves of the week visit: http://www.fitnesscheerleader.com

Dive Bomber Push Up

This challenging take on the classic push-up sculpts you from head to toe, while increasing flexibility in your hamstrings, back, and shoulders.

Primary muscle groups: Abs, chest

Secondary muscle groups: Lower back, Shoulders, Triceps

Work up to three sets.

  • Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
  • Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
  • Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
  • Reverse the move, bringing your hips back toward the ceiling.
  • Repeat for a total of 5 to 10 reps.

Enjoy the Dive Bombers everyone, and have a great week!


A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com


  1. Every Monday share your fitness, nutrition plan etc by linking them up.  All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com
  4. Read what the other linkers, are sharing.  Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other.  The more you support, the more support you will get back.


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  • Christy@ My Dirt Road Anthem
    September 28, 2015 at 7:26 am

    Divebombers are one of my favorite moves, in fact I just did a bunch yesterday in a HIIT workout, and can tell I haven’t done them for awhile.. I am feeling it!

  • Ashley @ A Lady Goes West
    September 28, 2015 at 10:00 am

    Hi Janice! Thanks for hosting the link-up, I’m happy to join in today, as I’ve been writing about my weekly workouts on Monday for a year-and-a-half, and, it’s a great way to start the week. As far as your workouts – I do think sometimes getting it out of the way first thing is the best way to make sure it happens. And YAY for BODYPUMP. I’m a BODYPUMP instructor, so I swear by the power of that workout. Here’s to a great week of fitness!

  • Lucie Palka
    September 28, 2015 at 12:46 pm

    I find lunch time workouts work best for me. I only get about 30 minutes, but I make those count. Now I have swim lessons on Monday night after my little guy is asleep so I get an extra 1 hrs workout a week! You are doing a good job at fitting time in!

  • Jason
    September 29, 2015 at 7:44 am

    When life gets busy, my workouts always begin earlier and earlier. It’s a great way to jumpstart your day and stick to your plan.

  • Krysten
    September 29, 2015 at 9:52 am

    I am not a morning person either. I chose lunch time workouts over early AMs any day!

  • Renee @ Bendiful Blog
    September 30, 2015 at 9:32 pm

    From one hockey goalie mama to another you understand my struggle. I have to PLAN around those games practice, ice time, off ice times to get it all in. Your workout week looks pretty rocking to me! I didn’t even get a chance to workout today…does housework count?

    • Janice
      September 30, 2015 at 10:35 pm

      If your house is like mine (tripping all over “dry Ingredients” hockey equipments), then yes, housework totally counts as an agility workout!