50% Capacity for In-Studio Classes

We are excited to announce that due to the loosening of restrictions here in Manitoba we are able to increase the capacity in our in-studio classes to 50%. This means we are able to have 8 clients in the studio as of Saturday July 17th 2021!

Due to the capacity increase we have more space available in all of our in-studio classes for the remainder of the summer session.

There are spots available in the following in-studio classes:

 Tuesday 9:00 am- The 55+ Balance with Emily

Tuesday 1:30 pm – The 55+ Balance with Emily

Tuesday 5:15pm – The 55+ Balance with Karen

Friday 10:45 am – The 55 Barre with Sam

Friday 12:00 pm – The 55 Step with Emily

If you are interested in getting back into the studio ASAP please email Colleen at fifty5fitnessinfo@gmail.com to register for one of these spots.

 **Note because of current restrictions clients will still be expected to wear a mask while attending in-studio classes.

 Watching Manitoba’s re-opening plan, we are expecting to be in-studio for the upcoming fall session. We couldn’t be more excited to see all of our clients in person again!

Summer Session Outdoor Classes are back on!!!

We are excited to announce that our Summer Session “Outdoor classes” will be moving to Lindenwood’s Park as of Saturday June 26th!!!

 Our 2021 Summer Session Schedule included a number of outdoor classes with a max capacity of 9 clients, but until now we have not been able to meet outdoors due to previous COVID restrictions. But today with the loosening of restrictions we have been given the go-ahead to meet outdoors to exercise in groups of 10.

Summer Session Outdoor Classes include:

Tuesday 9:00am- 10:15am: The 55+ Balance with Emily 

Wednesday 9:15 am- 10:15am: The 55 Kettlebells with Emily

Thursday 9:15 am- 10:15 am: The 55 Strength with Emily

Saturday 9:30 am -10:30 am: The 55 Strength with Erica

Good News! There are a few open spots available in all of these classes! If you are interested in registering for one of our outdoor classes email us at fifty5fitnessinfo@gmail.com

 Classes will take place at Lindenwood’s Park (Muys Park) located next to Linden Meadows School.

335 Lindenwood Dr. E

Winnipeg, MB

R3P 2H1

Do not hesitate to contact us if you have any questions. We are very excited to start exercising together again and can’t wait to begin to see our clients in person!

The Summer Challenge is here!

We love keeping our clients motivated and excited to work toward their fitness goals. We understand everyone loves to relax and enjoy the outdoors throughout the summer season. That’s why we created our summer challenge with an attainable goal in mind. The summer challenge will encourage participants to EXERCISE 2 TIMES PER WEEK FOR 6 WEEKS. We feel this challenge will keep our clients accountable to stay active and healthy throughout the summer as well as allow them to stay connected with the Fifty 5 Fitness community. We are so excited to see our clients take on this challenge. We can’t wait to see you all crush it!

SUMMER SESSION CHALLENGE OVERVIEW

 To register for the summer challenge just email fifty5fitnessinfo@gmail.com and let us know you want to take part in the 6 week summer challenge. The challenge runs from June 14th- July 25th. It is free to participate and just for registering challengers will receive one entry into our prize package draw!

 At the end of each week challengers will email fifty5fitnessinfo@gmail.com and let us know they have completed 2 classes! (For Zoom and “in-person” clients no need to email us, we will keep track using our attendance sheet). For every week challengers participate in 2 classes they will get one additional entry for our prize package draw.

 To keep it fun we will be playing BINGO throughout the challenge! The BINGO card will be filled with fun fitness and wellness tasks to complete. A “black out” card will equal 5 additional entries into the prize package draw, and if challengers don’t quite complete the full card but complete a line they will receive 1 additional entry.

Each client registered for the challenge will also receive 3 FREE ZOOM CLASSES to use at any point in the challenge (** hint these classes will help blackout that BINGO card.)

PRIZE PACKAGES INCLUDE:

• Prize package 1= 12 free Fifty 5 Fitness classes, and a Fifty 5 Fitness crew neck sweatshirt.

• Prize package 2= 6 free Fifty 5 Fitness classes

• Prize package 3 = A Fifty 5 Fitness crew neck sweatshirt

We can’t wait to keep you moving this summer and look forward to helping you attain your fitness goals! Feel free to email us at fifty5fitnessinfo@gmail.com for any additional information.

3 Tips to Stay Active and Motivated during COVID-19 Lockdowns

We understand it can be challenging to stick to an exercise routine at home. Especially with current pandemic restrictions here in Winnipeg, many of us are struggling to stay motivated. We have been hearing from many of our clients “we are tired of exercising virtually” and many find it hard to stick with it. These 3 tips may inspire you to get back into a regular exercise routine!

1.     Find ways to get moving that you enjoy

Try to find a fitness class or form of exercise you enjoy doing and stick to it! Yes, variety in your workout routine is great, but if you are finding it hard to get motivated to exercise at all it will be a lot easier to get moving if you have a fitness routine you love!

For example, if you hate jogging, don’t set yourself up for failure by telling yourself you are going to try jogging a few times per week over the summer. Find something you love and commit to doing it at least 2 times a week. The more you enjoy your exercise routine the more motivated you will be to stick with it. The Fifty 5 Fitness online membership gives you access to 6 different types of exercise classes per week, giving you lots of variety! Pick your favorites, then commit to doing these classes each week.

2.     Set a schedule and stick to it

 Find a schedule that works for you and STICK TO IT. Maybe you decide you are going to do a pre-recorded online Fifty 5 Fitness class Mondays, Wednesdays, and every second Friday this summer. Commit to this schedule! Find a time in the day that works best for you. Some of us like to get our exercise in first thing in the morning, while others like to finish their day with movement. Schedule specific times that work best for you.

If this is something you are struggling with, Fifty 5 Fitness is offering many live Zoom classes at scheduled times over the summer session. Registering for these classes will help keep you accountable and committed to your schedule.

3.     Set yourself up for success, set reasonable goals

 Tip 3 is related to Tips 1 and 2. When committing to an exercise schedule be realistic. Summer is coming in hot and we know we all love to spend time outdoors, or at the lake. If it is unrealistic for you to exercise 5+ days per week don’t set that goal for yourself. Set yourself up for success, having a goal of exercising 2 or 3 times per week is realistic and very attainable. Having a realistic and attainable goal makes working out seem less daunting which makes it less likely you will skip your workouts.

We understand the challenge of getting motivated from behind a screen, but we hope these tips help keep you moving and active this summer. There is still time to register for our summer session! Click here to register or feel free to email us at fifty5fitnessinfo@gmail.com for any additional information.

Fifty 5 Fitness and the Pandemic “Pivot”

We understand everyone has been faced with challenges over the past year, but it has been our mission throughout this pandemic to keep you healthy and moving! We like most businesses have had to do a major pivot to keep you all moving safely. We are so thankful for all of our amazing clients and their continued support, it has pushed us to continue to find new and creative ways to adapt.

 Over the course of the year we have offered in-studio classes at a reduced capacity to adhere to government COVID-19 guidelines. We have taken our “in-person” classes to the Zoom platform so our clients still have the opportunity to exercise with one of our Fifty 5 Fitness instructors in real-time. Finally, we have created an online membership where clients get access to pre-recorded classes they can do on their own time. We are still continually striving to improve this platform. Check out a “behind the scenes” look at what goes into bringing our Fifty 5 Fitness classes to the comfort of your own home!

We are so excited for the day we are able to exercise together in the studio again. But for now, we are very grateful to have the continued support of our clients who embraced the many “pivots” with us and chose to stay along for the ride!

ONE FOOT IN FRONT OF THE OTHER

We’ve had a great fall Session, meeting many new clients and welcoming back current clients from last session. Getting moving together makes us all happy, and so will this week’s balance exercise! A wonderful balance challenge, this one is effective in so many ways!

START HERE:

Start with your eyes open if you’ve never tried this one before: Stand on both feet on a flat surface and tap your finger to your nose. Step your right foot slightly forward ahead of your left foot. Make it your goal to hold this posture for at least 30 seconds. Alternate feet and try the exercise again with your left foot forward for another 30 seconds. If you’d like a challenge, keep reading!

LEVEL 2: (B)

Now that you’ve tried one foot in front of the other, you’re ready to give the next levels a try! Start back with your right foot forward and practice blinking your eyes closed. Start with one slow blink, and as your confidence increases keep your eyes closed for longer. When this starts to feel easy, take your left hand up in front of you with your pointer finger extended out at eye level. After you’ve tried this variation, return to start and place your left foot ahead. Repeat the exercise on this side, remembering that your balance will be different on each side, so start slow! This time, send your right finger out ahead of you to test your balance on both sides.

Fifty 5 Fitness aims to have you moving in a healthy way that also feels fun! Exercising together as a group can be a powerful motivator - our classes in Winnipeg are always full of like-minded ladies you’ll enjoy exercising with! Pictured here is me, Emily, the owner of Fifty 5 Fitness, and some of our classes are taught by other talented instructors. Click below to meet us all, then sign up for class so that we can meet you!

ALTERNATING LEG DROPS

Trying something new, and meeting new people can be scary and intimidating for anyone😨. What we want all of our new clients to know is that you’re joining in to the most welcoming, friendly🤝 and caring💗 group of ladies!⁣ Before class begins, ladies are chatting & “catching up” with each other. After class many ladies make plans to go out for coffee☕️ or lunch. ⁣

Don’t worry - we have fun during class too, with exercises like these alternating leg drops!

START HERE (A):

Lay down on the floor and press your lower back towards the ground - drawing your belly button toward your spine. Settle your hands alongside your hips and settle your gaze up at the ceiling. With control, lift your legs toward the ceiling as you breathe in.

MOVEMENT (B):

Continue engaging your lower abdominal muscles and lower your right leg towards the floor while you exhale. Tap your heel to the ground, then lift your leg all the way back up. A little bit of aligned movement goes a long way so no straining! Repeat on the left side, moving slowly with control. Continue for 15 - 20 reps with each foot.

MODIFICATION: (A)

If you’re wanting a slightly easier version, simply bend your knees from the first starting position. It’s still important to engage your abs and press your lower back to the floor. Once you’ve got a solid posture in this starting position, it’s time to move!

MODIFIED MOVEMENT: (B)

Exhaling, start lowering your bent right knee down to the floor, pausing to tap your heel once you get to the bottom. Breathing in, lift your right leg back to start and continue on the left side. Alternate each leg, tapping the ground with control for 15- 20 repetitions on each side.

Want some company while you alternate legs? When you join Fifty 5 Fitness you not only get an amazing workout💪🏻, but you get to create some lasting friendships along the way💕!

PLANK VARIATIONS

💪🏻MODIFICATIONS💪🏻⁣
⁣
Fifty 5 Fitness is starting to get known for our classes that suit ALL fitness levels🙌🏼. ⁣Every new client that walks through our doors starts at their own level, taking each exercise at their own pace. ⁣ Our Instructors are fully trained to modify any exercise so that all clients can take part in every aspect of the class🏃🏼‍♀️🏋🏻‍♀️🧘‍♀️. ⁣ Today, we’re sharing some plank modifications to bring you closer to your short and long term fitness goals⭐️!⁣

START HERE: Plank on Knees

It might look simple, but plank from your knees will still have you working hard if you’re just beginning your exercise routine or just getting back into shape! Set your hands down at shoulder width, look down between those hands and press them into the floor. Keep your feet together and keep your body in one long, lean line. Hold for 30 seconds to 1 minute.

THEN TRY: Regular Plank

Starting from plank on your knees, lift your knees so that your legs are straight. Engage your glutes and your abdominal muscles. Imagine that the back of your heels are pushing into an imaginary wall behind you. Good posture is more important than time here, if you need a break, take one! Aim for 30-60 continuous seconds holding plank - and remember to breathe!

NEED A CHALLENGE? Try Toe Tap Plank

Plank toe taps are where it’s at! Maintaining that original plank posture, step your right foot out a foot to the right side to tap the floor, then return to start. Next, lift your left foot and tap your toe over to the left. Come back to starting position and alternate stepping out your feet for a total of 30 - 60 seconds.

EVEN MORE? Try Mountain Climber Planks

For an even bigger challenge, begin in the regular plank position. Keeping your hands firmly pushing into the floor, draw your right knee in toward your chest, squeezing your abdominal muscles. Plant your right foot back down, then squeeze your letf knee into chest. Set it back down alongside the right, then continue alternating sides for 30-60 seconds.

Our classes attract women of all fitness levels and bring them together to grow at their own pace! Come challenge yourself and your fitness at our local classes in Winnipeg!

BANDED GLUTE BRIDGES

We’re just over here moving to the beat 💃🏼, crushing goals 🌟, working hard💪🏻, and doing “just ☝🏻 more” every time our Instructor comes around 😁! We know you’re going to love these banded glute bridges and feel the burn!

START HERE (A):

To prepare, slide an exercise band just above your knees. Laying down on your back, settle both feet flat on the floor with bent knees. Press down into the floor with both feet and press your palms down into the floor alongside you.

Movement (B):

When you’re ready to begin, start to lift your hips off the ground. Keep your knees parallel to above your hips, or if you’re ready to add some resistance, start pulling your knees apart once you reach the top of where your hips can lift. To tone your lower body and strengthen those glutes, do 12 repetitions 2 times.

If you’re interested in exercising at home and don’t know where to start, personal training may be for you! We offer sessions in-studio that are customized to your exercise needs. Get started today by clicking below!

SIDE LYING SHOULDER ROTATIONS

You’ve likely heard about the importance of strengthening your shoulders - after all, we use these muscles everyday to lift groceries, open doors, shovel snow, and clean windows (oh, and fun things too!) This is a great exercise for tight shoulders and upper back - plus it has the extra benefit of toning your abs as you stabilize yourself. Read on to learn how it’s done!

START HERE (A):

Starting from seated, bend at the knees and lean onto your right forearm. Holding a 2lb dumbbell in your left hand, bend at the elbow and anchor your elbow at your waist.

MOVEMENT: (B)

Keep your left elbow planted at your hip, and slowly rotate your left hand down towards the ground. In a smooth, controlled movement, lift your hand back up, keeping your elbow bent at 90 degrees. Start with 2 sets of 12 reps on the left, then repeat on your right side.

Need more strengthening? Our group sessions are designed for you to get stronger and have fun at the same time - we believe working out in a community is so much more fun! We’d love to have you join us at class - click the button below to get started!

DUMBBELL HINGED ROWS

Our 55+ ladies always show up so excited to work hard in class! We love watching them get stronger every class - and this exercise is always a favourite. A huge strength builder for those shoulders, try 2 sets of 12 hinged rows at home for double the strengthening fun!

START HERE (A):

Stand with your feet hip width apart, and bend your knees. Drawing your shoulder blades together and away from your ears, hold onto two dumbbells that are a comfortable weight. Keep your neck long and hold your gaze onto a spot on the floor about three feet ahead, while holding your elbows at a slight bend.

MOVEMENT: (B)

Engage your abdominal muscles and draw your elbows up and back, squeezing your shoulders together slowly. Each squeeze is one repetition, and this week, we’ll have you aiming for 2 sets of twelve. We know you’ll agree: strengthening exercises are beneficial as we age. Our The 55 class has exercises that provide the perfect challenge: if you’re in Winnipeg, come give it a try!

IT BAND ROLL

The cooldown exercise everyone loves to hate but knows they need to do! Foam rolling is so beneficial to aid in your recovery after a workout. Many people’s IT bands are very tight and I promise the pain is worth it in the end for the relief you’ll feel from the stretch. Foam rollers are an inexpensive purchase from retailers such as Walmart, Canadian Tire, SportChek, Winners, etc. Once you’ve got your foam roller at home, try this exercise out and remember to breathe. :)

START HERE (A):

Set yourself up as you would for side plank, and place the foam roller under your lower leg perpendicularly. Cross your top leg over and plant your foot for support. Lean on your lower forearm at 90 degrees, engage your core and lift your hips off the ground. Using your forearm and foot for balance, slowly roll from your hip towards your knee. Pause anytime you feel a sharp sensation and breathe into that spot until you feel a release. You can shift yourself to a slight forward or backward lean to access different spots around your leg. Take your time and listen to your body and it will tell you where you need to pause for a good stretch. Spend a few minutes on this side before carefully removing the roller and setting yourself up for the second side. Repeat!

Can’t keep yourself accountable to do this one on your own? Check out our instructors and find a class that suits your schedule, and we’ll walk you through it!

TABLETOP THORACIC SPINE TWISTS

This variation of child’s pose feels oh-so-sweet after a tough exercise session. I like to use this one as a reward for a workout well done! It’s important to stretch out your shoulder blades when you’re exercising regularly, as it’s easy to accumulate tightness there.

START HERE (A):

Start on all fours in tabletop position, with your shoulders directly over your hands and your hips over your knees. Engage your abdominal muscles to protect your lower back. Press your left hand into the carpet or mat, and extend your right hand, palm open, towards the ceiling. Follow your hand with your gaze.

MOVEMENT: (B)

Keeping your hips high and directly above your knees, swing your extended arm down and slide it along the mat with your palm facing up. Keep reaching your fingers so that you feel a stretch in your arm and shoulderblade. Breathe in to lift your arm back up to the starting position, then breathe out to slide your hand through. Keep your eyes on your hand as you flow through 2 sets of 8 on each side.

Working with your flexibility is a wonderful way to keep your body fit and active as you are getting older. We have many other stretching exercises to share with you here at Fifty 5 Fitness, click here to see them all!

HALO BALANCE EXERCISE

We love all the ladies who come through our class doors and join us here on the blog. Our community that we have created is something different and unique. A group filled with support and encouragement. Women of the same age, working towards many of the same goals… to move well, become stronger, and to stay healthy as long as possible. Thank you ladies for coming to class week after week. You all make this community something very special. In honour of all of you angels, enter this week’s exercise: the Halo Balance.

START HERE (A):

Start standing with feet hip width apart and a good standing posture. Hold a dumbbell or other light weight in both hands in front of your chest. Shift your weight over to your right foot and hover your left foot above the ground. Keep the right knee slightly bent to protect your knee joint - we’re looking for a micro-bend here!

MOVEMENT: (B)

Holding onto the dumbbell securely, begin to move it in a clockwise direction all the way around your head while keeping your balance on the right foot. Start slowly and notice how your balance is challenged. Keep your core active throughout this exercise to protect your lower back and improve your core strength at the same time. Draw 10-12 circles around your head, then end with the weight at your chest once more. Lower your foot down to the ground, shift your weight over to the other side, and start again on side 2. Complete another 10-12 circles to finish the Halo Balance!

Working with your balance is a wonderful way to keep your body fit and active as you are getting older. We have many other balance exercises to share with you here at Fifty 5 Fitness, click here to see them all!

LYING DUMBBELL TRICEP SKULL CRUSHERS

Okay… we know this one sounds really tough, but we’re about to make it super easy for you! Lying Dumbbell Tricep Skull Crushers are the perfect exercise to tone those arms. Grab a pair of dumbbells or even a couple of cans or water bottles, and let’s get started.

START HERE (A):

Lay on your back with knees bent, feet slightly wider than hip width apart. Press your tailbone and lower back into the ground, drawing your navel in for a strong core. Relax your shoulders away from your ears and keep your chin in a neutral position. Grasping onto your dumbbells, begin to bend your elbows at 90 degrees to find the starting posture.

MOVEMENT: (B)

Using the strength in your triceps, slowly straighten your arms and extend the dumbbells upwards. Keep your gaze neutral and notice if your shoulders begin to hunch up towards your ears. Keep that core engaged to make this into a nearly full-body exercise! Bend into your elbows to return to start, then repeat for 3 sets of 10 presses.

Even using a light weight, you’ll notice your arms start to get stronger quickly with this exercise. Add this into your workout routine to get toned arms in no time! Wanting a little more strength training? We offer a class called The 55 Strength that would be perfect for you! Check it out here:

FOAM ROLLING ANGELS

An exercise that’s as fun as it is challenging! Our Foam Rolling Angels will help you loosen up your chest and shoulders - this makes it an ideal exercise to try out after a challenging class. All you’ll need is a foam roller. Haven’t got one? A plain and tall roller is most versatile - check your local sports supply store, Walmart, Winners or similar and you’ll find one quite easily!

START HERE (A):

Set up your foam roller perpendicular to your mat or carpet, so that it will line up with your spine when you recline. Sit onto the roller and guide yourself down so that the roller rets between your upper shoulder blades. Raise your arms over your head and allow your shoulder blades to drop down on either side of the roller. Draw in your abdomen to press your lower back into the roller and engage your core.

MOVEMENT: (B)

Then, bring your hands to either side of your hips by drawing a large circle with your hands. Move slowly so that you can feel the stretch in your shoulders and chest. Straightening your arms a little more and extending through your fingertips will give you an even better stretch! Move mindfully and take your time, completing 10 circles each round for 3 total rounds.

Some movement while you’re in exercise recovery mode is very beneficial. If you exercise regularly, taking the time to stretch is something that your body craves! Our Sweat & Stretch class has the best of both worlds: if you’re in Winnipeg, come give it a try!

LYING SIDE LEG LIFT

Our Healthy Living Challenge kicks off today… want to join us? This is a 6 week challenge - get to 90% of your workouts, classes, or personal training sessions between now and June 8. Cut out 3 things from your diet that you feel are unhealthy for you, choose two things you’d like to decrease in your diet, and increase your water intake. Click the button at the bottom this post to join! Then, you can start right here with today’s exercise: the lying side leg lift..

VERSION ONE START HERE (A):

Lying on your right side, prop the side of your head with your right hand. Draw your right knee up toward your navel and find a comfortable bend. Press the side of your foot into the ground and pull your belly button in toward your spine. For balance, gently press your left palm into the floor in front of your core.

MOVEMENT: (B)

Keeping this aligned posture, begin to straighten your left leg while you lift it away from the ground. Imagine that you are pressing that left foot out from the heel, lifting as high as is comfortably possible. Lower your leg and repeat another nine times, for a total of 10 repetitions. Try 3 sets of these and then repeat on the other side.

ADVANCED VERSION: (A)

You can also try this exercise with a resistance band around your upper thighs. If using a band, place it directly above your knees and set up your body in the same way as in version one.

ADVANCED VERSION MOVEMENT: (B)

Then, engage your core and lift your left leg. You likely won’t be able to go up as high without the band! This is a great place to start challenging yourself and building strength.

Our group sessions are designed for you to build balance and stability and have fun at the same time - we believe in working out in a community. That’s the premise behind our challenge as well - getting healthier in a group is so much more fun! To join the Spring Healthy Living challenge, click the button below!

Exercising for Osteoporosis

More and more these days we have been getting questions from clients about what the best exercise is for osteoporosis 🦴. If you have been diagnosed with osteoporosis, there are 3 different types of exercise that you should try and fit in to your weekly routine:

1️⃣ LOW IMPACT CARDIO: Examples of this would be low impact aerobics, elliptical machine, stair/step machine or walking on a treadmill or outside🏃🏼‍♀️. These types of cardio will decrease the chance of fractures, and will help to build up bone density.

2️⃣ STRENGTH TRAINING: This can be done with dumbbells, resistance bands, TRX suspensions systems or your own body weight💪🏻. Building up your muscles will help slow down bone loss.

3️⃣ BALANCE EXERCISES: At Fifty 5 Fitness we try many different balance exercises across the floor and at the barre (some of these exercises are shown on our blog at 📲 www.fifty5fitness.com) . Working on balance will help strengthen your core, ankles and will help with falls prevention.

For a combination of low-impact cardio, strength training, and balance, try a Fifty 5 Fitness class in Winnipeg!

STANDING SWING BALANCE MOVE

You’ve likely heard about the importance of balance and aging well from the media and even your doctor… and it’s true! At Fifty 5 Fitness, we take balance seriously. Working regularly on your balance will help you be more comfortable in your body, prevent dangerous falls, and even keep your mind sharp. And, who says workouts shouldn’t be fun? Feel free to put on a little disco while you try today’s move! 😉

START HERE (A):

Establish a solid standing posture to begin: stand with feet at hip’s distance, bend the knees slightly, align the pelvis over those heels, those shoulders over the hips, and the ears above those shoulders. Draw in that navel towards that spine to engage your core muscles. Lean your weight into your right foot, being careful to not lock your knee. With your left hand on your hip, extend your right arm off to the side at shoulder height, and lift your left leg to the side in the opposite direction.

MOVEMENT: (B)

Swing your left foot like a pendulum across the midline of your body, just past the right foot, keeping it to a hover. At the same time, swing your right arm down and across your body towards your left hip. Move slowly, trying to move in a fluid motion without relying on momentum. Slow and steady wins the race! Try 10 repetitions on this side before switching to balancing on your left foot, repeating the movements for a set of 2-3 on each side.

We can help you with your balance. Our group sessions are designed for you to build balance and stability and have fun at the same time - we believe working out in a community is so much more fun! You’re more likely to stick with your exercise regimen if you choose to work out with others, and it’s so much nicer to get out of the house now that the weather is finally warming up. See you at class!

DUMBBELL SHOULDER PRESS

Spring Session registration opens today for current clients, and next Monday, March 11 for new clients! Tieranni, Jacquie, Erica, and Emily are excited to keep sweating it out with all of you this Spring. No one ever says “I feel horrible" after a great workout - and Fifty 5 Fitness classes are no exception. To start preparing those muscles for class, why not try this week’s exercise?

START HERE:

Start standing with feet at hip width apart with slightly bent knees, while pressing your feet down into the floor. Align your hips directly over your heels, and your shoulders directly over your hips. Holding a weight in each hand, carefully lift your arms to shoulder height with a 90 degree bend to the start position. Glance over each shoulder to see that the weight is centered on top of each elbow and not leaning forward or back.

MOVEMENT: (B)

Engaging your abdominal muscles and keeping your chin level with the floor, start to straighten your arms slowly and lift both weights towards the ceiling. Repeat this movement ten times in three sets, with a weight just heavy enough to start to feel too challenging on the last few repetitions. If you’re an exercise beginner, you can also try this move without weights or with a water bottle in each hand to start building up that strength!

WHAT NOT TO DO:

Be careful not to arch your lower back or have your hips pressed forward. To fix this posture, bring your hips back into alignment with your heels and straighten your upper back. Release your shoulders away from your ears and look straight ahead.

We can help you with your posture if you join us at class! Our group classes are designed for you to build strength and have fun at the same time - we believe working out in a community is so much more fun! You’re just in time for our Fifty 5 Fitness Spring Session in Winnipeg, where you can start to exercise in a safe environment and make connections with other women your age. Join us this Spring to start feeling great!