In your living room, patio or even outside!

Exercise 1 – Pop-up and Lateral Hop

Exercise 2 – Static Lunge

Exercise 3 – Rockclimber to Jumping Jack

Perform 1 set of 10-20 reps for each exercise before moving on to the next and repeat the whole circuit 3-5 times.

It should take you about 15 minutes to complete and would be a great way to end your workout after a run in the park!

Happy Spring!

Micaela

Photo by: David Curleigh

When I turned 27 I remember thinking to myself – “hmm, 27 – what an insignificant number… Nothing really big happens at that age”

My thinking at the time I believe was skewed as I had spent all of 2011 branding myself and my company. Within 9 months I had self published my first book and successfully created MFITNESS Bootcamp, an outdoor fitness bootcamp company that managed to be quite successful in it’s first year.

However, by November of 2011 I was completely burnt out. All of my boot camps were finished for the year and I had more than enough time on hands that I didn’t know what to do with. I noticed my level of passion and enthusiasm for fitness was at an all time low. I think I put so much into my business that I completely neglected myself and my motivation levels had now become almost non-existent.

I made one of the biggest mistakes when it comes to goal setting. I reached my goal and failed to set a new one. It’s like having a goal to lose 20 pounds, and then when you hit it you stop going to the gym. We’re all guilty of doing this and it becomes a vicious cycle.

Before Christmas that year, I had enough of feeling down. I wrote out some new goals and decided to set foot on a new path. I wanted my passion back and I needed a plan.

Goals for 2012:

1. Get my own butt back at the gym! ( I hadn’t worked out in a month!) I hired a personal trainer that I met on Twitter to make me monthly programs. Yes, even trainers need motivation sometimes too.

2. Learn French. It’s been on my list for 2 years – why wait!? I have the time.

3. Start to phase myself out from working in a club and work 100% for myself. Bootcamps, YouTube Videos, Writing, etc. Scary, but something I had wanted to do for a long time.

I found my focus again and was going to implement my plans for the new year…

Sometimes however, although we make plans in life – they can change in an instant.

Less than two weeks later my life did a complete 180.

Long story short: I moved, got promoted, became single for the first time in 5 years and my business came to a halt – all at the exact same time.

I guess 27 isn’t such an insignificant year… It all happened so fast that it was tough for me to even comprehend all of the unexpected changes.

The page of my life had just been turned and a new chapter had begun…

Hence – No more blog posts, No more social media… I just disappeared as I tried to create my new reality. Needless to say 27 was not insignificant and despite a rough beginning, it actually turned out to be the best year of my life thus far.

Did I reach my initial goals I set out for 2012? no.

I still don’t speak french, I work full time in management at my club now, yet I DO workout regularly – Only without the guidance of another trainer.

Chapter 28 has just begun and I am extremely excited to as to where it’s going to take me.

What we forget sometimes is that life throws us curve balls, but sometimes it’s exactly the throw you needed in order for you to hit a home run.

In 2012, despite myself falling short of my initial plans I ended up traveling to Italy and Greece, being chosen to go to Whistler for the lululemon ambassador summit, I became a writer for Montreal en Sante Magazine, I won an award from Notable.ca for being a leader in Sports and Fitness, I tried snowboarding, skate skiing, kayaking, softball and realized i’m actually not bad a sports, I met many new amazing friends, I successfully completed the Spartan Race, I became the strongest physically I have ever been, I ran a half marathon, and I really gave myself the time and energy to do all the things that I wanted to do.

I started crossing things off my “bucket list” and decided to really start living my life for me. Although my business is still important to me, I realized I cannot run a successful company without taking care of myself first.

I am once again ready and focused for the new year, although this time I am ready for anything to be thrown at me.

Be ready for 2013…. I am back with a vengeance and want to help as many people as I can succeed with their health and fitness goals. New videos, recipes and blog posts to come – Stay Tuned!

Cheers,

Micaela

A Great Replacement For Outdoor Boot Camps When It's Too Cold To Play Outside

As the MFITNESS Boot Camp winds down for the winter plenty of people have been asking me what they can do for their at home work-outs that compares to my style of training. Well, I think i’ve heard it about a million times now from different people who have taken my classes: “Have you ever done INSANITY”?

The name sounds scary but it’s apparently a “Micaela” type of workout. I just ordered the DVD’s myself today and I am going to give them a go over the holidays on the days when I just don’t feel like leaving my apartment to go the gym. I will definitely post a review of the work-outs once I give them a whirl.

I also heard that they come with a nutrition plan as well! I will keep you posted on what I think! Can’t WAIT to try them!!

Also if you’re going to buy them be sure to check it out on amazon (see link below) as normally the set is $140 bucks but I found it on amazon for $88!!

GOOD LUCK

7 Secrets To Lose Belly Fat

Ladies and Gentlemen – I would like to present to you Brad Gouthro!

Sexy Abs, Clean Living, Canadian Fitness Guru and one of my most favorite personal trainers around who motivates ME to get MY butt to the gym.

Brad and I met a few months back and really clicked as we tend to have a lot of the same views and opinions when it comes to health and fitness. In spirit of the release of his new book “Awaken The Abs Within – 7 Secrets to Losing Belly Fat“, I thought it would be fun to interview him and introduce him to you all.

I am VERY excited for the launch of his book and after writing this post, I will be buying it immediately. Brad isn’t just a pretty face ladies – He has the smarts to back it up and I am very interested to know his approach towards getting lean abs. He told me he poured his heart and soul and everything he has learned into this book and I truly value and trust his opinion. I hope that he will be able to teach me some new tricks and tips that will help me help my own clients reach their goals of flat tummys!

M: Brad, tell my readers a little bit about yourself including your fitness and nutrition background – a lot of people believe that all personal trainers are just genetically gifted – what’s your story?

B: As a kid I was always involved in competitive sports. Even though I was a decent athlete, I was always self-conscience of my body. I had one of those hybrid body types where I was skinny all over EXCEPT my pudgy belly. This low self-esteem turned me into the kid who would never be seen with his shirt off.  Fortunately, one of the things I did have going for me was my ambition and drive to continuously improve in all aspects of my life.  The area I needed most help with was my self-esteem. This began my journey to become properly educated in health, fitness, and nutrition.

I began training over 12 years ago. But believe me, I wasn’t training SMART for those entire 12 years.  I became so confused and frustrated with all the conflicting information and lack of results that I almost gave up. I then had an epiphany. Why should I listen to other people’s advice when I was in better shape than most of them (and that wasn’t saying much)?  I finally realized that I needed ONE (and only one) mentor that was getting the results that I wanted. Once I found this mentor and got properly educated in fitness and nutrition, my body transformation literally took off.  I’m currently a certified personal trainer and a certified nutrition and wellness specialist with clients all over the world.  I’m owner of Brad Gouthro Fitness, a publishing and training company that specializes in helping people lose belly fat, build six pack abs, and live life to their fullest potential. I was voted one of the top trainers based on my nutrition and exercise techniques, and was featured as a cover model on the Lean Muscle Hybrid fitness system. In Awaken The Abs Within – 7 Secrets To Lose Belly Fat, I share these exact secrets that I use everyday that transformed my physique.

M: In your program you say low calorie diets, excessive cardio, and countless crunches ARE NOT the way to a flat stomach and six pack abs.  Your approach would surprise a lot of people. Can you explain this further?

B: In the Awaken The Abs Within program, cardio and abs training ARE a component of the program. But it’s not the main piece of the puzzle that most people should be focusing the majority of their time on. This is where too many people get confused. To find your abs you first need to lose the excessive belly fat covering them. Focusing the majority of your time on crunches will not burn enough calories to burn belly fat. To get the most out of your workouts, people should be focusing on multi-joint exercises that recruit more than one muscle. This will stimulate the greatest fat burning and hormonal response in the body, sparks your metabolism at a higher rate, and thus burns more overall calories.

After you focus the majority of your time on these multi-joint exercises, you can then spend the final 5-10 minutes directly strengthening your abs.  The point is, abdominal training should be a smaller portion of your overall training session.

With regards to cardio, too many people (especially females) are missing out on the golden nugget of adding lean muscle mass.  Lean muscle is the metabolic driver of the body. This simply means the more muscle you have on your body, the more calories you’ll burn throughout the day. If you’re a female, you WILL NOT grow He-Man like muscles by lifting weights. Females don’t produce enough testosterone to grow large muscle like males.

Excessive cardio can also catabolize (breakdown) muscle tissue. This will slow your metabolism and essentially creates a smaller fat version of your original self.

Finally, one of the most important aspects of the program is diet. Most people think in order to lose fat they need to starve themselves. This couldn’t be further from the truth. When you starve yourself, you’re actually creating a fat storing environment within your body. Essentially your body enters starvation mode and holds on to everything. Your body then attacks your muscle cells, thus reducing lean muscle tissue, which decreases your metabolism and throws your fat burning hormones and enzymes out of whack. For optimal fat loss, you need to consistently eat healthy whole foods.

If you’re looking to get lean, focus your time on eating the right TYPES of foods, in the right QUANTITIES, at the right TIMES. And make sure you spend the majority of your exercise time performing the right kind of multi-joint exercises and compliment that with a few minutes of ab work and a few sessions of cardio per week.

I show you all the right types of fat loss foods, full body and abdominal workouts, and cardio programs to burn belly fat and much morein the Awaken The Abs Within program.

M: How many times per week do you recommend people train their abs? Should people change their abs routine?

B: It really depends on your current situation and goals. As mentioned earlier, direct training of your abs is just a small piece of the overall puzzle. Once you get your body fat levels low enough, you can begin to create more definition by directly training your abs.  I personally, train my abs 4-5 times a week and continuously train them using different variations, reps, sets, etc. However, for someone that is carrying a lot of body fat over their abs, I recommend they spend more time performing multi-joint exercises to create a higher caloric burn.

M: How important is diet in getting a lean stomach and six pack abs? Can you provide any diet tips/insights from your book?

B: Diet is the area that most people are confused about. Getting abs is 80% diet and 20% exercise. This is why I’ve devoted such a large percentage of this book to nutrition.  I always say, “Abs are made in the kitchen…not in the gym”. I see many of the same people in the gym everyday. But the thing is, their body never changes. Even though they may be working out hard at the gym, they probably have terrible eating habits. In Awaken The Abs Within, I’ve created a unique nutrition principle called TQT. It stands for eating the right TYPES of food, in the right QUANTITIES, at the right TIMES. Most people will be surprised at the quantity of food they should be eating to lose belly fat. You will never starve on this program. Following the TQT principles outlined in this book will ensure you keep your hormones balanced and create a fat burning environment within your body.

In this program I also provide a full list of the best fat burning foods including their protein, carb, fat, and calorie breakdown. I provide a sample meal plan and take you step by step through how to create your very own customized meal plan. I also show you how to calculate the quantity of food you should be eating at each meal based on your current body characteristics and lifestyle requirements. Lastly, I discuss when certain foods should be eaten and the types of foods to avoid at other times. By following the principles outlined in Awaken The Abs Within, it will take all the confusion out of proper nutrition planning. Most importantly, these strategies are implementable over the long-term and can be apart of your everyday lifestyle.

My main nutrition tip is to eat natural whole foods. You’d be amazed at the results you can get from adding more lean protein and dropping processed junk food and soda out of your diet.

M: Do your 7 secrets to lose belly fat apply to both males and females? What about beginners and more advanced fitness enthusiasts?

B: Yes. It doesn’t matter if you’re male or female, beginner or advanced. There is something for everyone in Awaken The Abs Within. I include over 30 weeks of workouts in this book. If you’re a beginner, you can start from week one. You don’t even need a gym membership to do these workouts. If you’re more advanced, you can skip right to the intermediate or advanced workouts.  All of these workouts are designed to stimulate the body to burn fat and build lean muscle.

I also provide meal planning examples based on male and female requirements.

M: What inspired you to write this book?

B: Fitness and nutrition is my passion. I live and breathe this stuff every day. More importantly, I understand the confusion and frustration that so many people are going through when it comes to fitness and nutrition. I experienced it first hand during my journey to a healthier lifestyle. Based on questions I receive daily from my clients, my social networks, and people at the gym, it’s apparent there is mass confusion surrounding fitness and nutrition. To help clear up all this confusion, I’ve literally downloaded everything that has worked for me and my clients in this book. It’s my hope that other people can take what I’ve learned and apply it to their current situation to create a healthier lifestyle.

M: There are a lot of fitness and nutrition books/programs on the market. What can people expect from “Awaken The Abs Within – 7 Steps To Lose Belly Fat”, what makes it different, and how can they get a copy of the book/program?

B: I don’t make any false claims. I’m very upfront that Awaken The Abs Within creates a lifestyle that is implementable over the long-term. I promise, you won’t starve, you won’t be at the gym for 4 hours a day, and you won’t be stuck eating only celery sticks. You can accomplish incredible things by having a good balance of exercise, a kitchen full of healthy whole foods, and most importantly, a positive can-do attitude. I teach you how to accomplish all aspects of this in this book. To this day, I still incorporate all 7 secrets into my everyday lifestyle and I love the maintainable results that I’m getting.

You can pick up a copy of the full Awaken The Abs Within e-book program at www.awakentheabswithin.com. There’s also a 60 day money back guarantee if you’re not satisfied with all the hard work that I’ve spent over the last year writing this book.

M: Finally, what are your top 3 pieces of advice to lose belly fat and awaken the abs within that you’d like to leave my readers with?

B: Even though Awaken The Abs Within is packed with tips and strategies to lose belly fat and get a flat stomach, here are my 3 top tips:

1.      Eat whole foods. Get the processed foods out of your kitchen. Don’t even bring them into your house. This especially includes soda.

2.      Make the most of your time in the gym. Always try to improve on the previous workout by doing one more rep, increasing the weight, or increasing the intensity of your routine. Always be improving!

3.      Believe you can do it. I know it sounds cheesy but it’s so incredibly important. Find people getting the results you want (I hope I can be that person) and study what they’re doing in their lifestyle.

Thank you SO much Brad for taking the time to answer some of my questions – I am really excited to start reading your book!

And OF COURSE when i’m done reading I will definitely do a review!

Go ahead – give it a try! You need NOTHING but your motivation to slip into those skinnys!

HAVE FUN!!
Skinny Jeans Workout A

Skinny Jeans Workout B

I just wanted to check in as over the last 6 months I have fully turned my attention over to my outdoor fitness bootcamp “MFITNESS”. In 2 more weeks our classes will be finished (for now) and I will be back to blogging about my favorite books, health and fitness foods and products and I will begin to focus more on providing you with FREE fitness workout videos as well. For now, here are some videos of what we’ve been up to at MFITNESS this year.

I hope you are all well!

Cheers,

Micaela

Going online and connecting with like-minded people can help you stay on track

The internet can be a friendly place when it comes to helping you stay on track with your diet and exercise program. No matter what type of eating program you are on there are now online fitness communities for EVERYTHING. With these awesomely healthy social networks you are able to connect with like minded people who are all there for the same reason. You can swap recipes, keep eachother motivated, connect your weight loss results to your facebook, and some sites even give you badges or rewards for meeting your goals.

Connecting with people who have the same long term goals as you can help you stay on track as you end up becoming accountable to eachother. In the same way you can bond with someone over twitter about watching the “Bachelor Pad”, you can bond with people over how mean your personal trainer is, and how you both now love soy pasta!

Here is a quick list of some of my favorite healthy social networks and communities that will help you pave that road to health success.

The Daily Plate

Here you can track your calories in and out with it’s extensive database of foods and exercises. You can even upload your own recipes to see the calorie contents, use other peoples recipes and it even gives you recommendations based on your goals.  They even have an iphone application!

http://www.thedailyplate.com

Gluten Free Faces

This website is dedicated to everything gluten free. Here you can connect with other gluten free people – chat, ask questions, find recipes, and stay connected to others living the same type of lifestyle as you. It’s a great place for people who are newly gluten-free and don’t know where to begin.

http://www.glutenfreefaces.com

Spark People

Spark People is the largest online diet and healthy living community with over 8 million registered members. There isn’t anything you can’t find on here that won’t help you towards your goals of living a healthier lifestyle. Calorie Counters, Message Boards, Meal Plans, Recipes, Exercise Plans, Motivation Systems, Mobile Apps and More.

http://www.sparkpeople.com/

My Fitness Pal

Food Journal, Calorie Counter, Online Community, Fitness Badges. This one is fairly similar to the daily plate. It’s easy to use and you can customize your caloric macronutrient values for free which you cannot do on a lot of other sites unless you have a paid membership.

http://www.myfitnesspal.com/

Vega Community

If you’re an advocate of using whole, plant-based foods to nourish your body the Vega Community is for you. Vega is one of my favorite brands when it comes to protein powder supplements but they take things a step further by offering an online community for like minded people. There are tons of discussion boards, event postings,  photos and videos.

http://www.vegacommunity.com/

I feel as if in the last two weeks I have been getting emails, tweets and facebook messages from all sorts of people asking me “What is the best diet plan to follow”?

If you go online and try to find “the best diet” you will end up walking away from your computer to bang your head against the wall, and then probably end up in the kitchen and binge on something you already know you shouldn’t be having out of utter frustration.

The problem is that there are SOOOOO many diets out there all telling you different things. We already know what’s bad for us, but Whats GOOD?

Here are some examples of the diet plans you will out there:

• Low Fat Diets – Pritikin
• Low Carb Diets – Atkins, South Beach, The Zone
• Supplement Type of Diets – Herbal Magic, Visalus
• Pre-portioned Food Diets- Jenny Craig, Nutrisystem
• Low Calorie Diets – Weight Watchers
• Raw Food Diets
• Vegan Diets
• Food Detox Diets – The Master Cleanse, Cabbage Soup Diet, Grapefruit Diet
• Elimination Diets  – Cutting out Lactose, Soy, Wheat, Gluten, Meat, Coffee, etc.
• Fasting Diets – Eat Stop Eat

Let me make this SIMPLE for you.

1)  THERE IS NO SUCH THING AS:

• The Best Diet
• The Fastest Diet
• The Perfect Diet
• The Easiest Diet

2) Weight Watchers, Herbal Magic, Jenny Craig, Supplement Companies, etc – THEY WANT YOUR MONEY and DO NOT care about you having LONG TERM results. They will use EVERY marketing tactic in the book to make sure you choose them over the competition.

Let me continue…

Although I will slam EVERY diet out there for not having any ethics whatsoever – I am not saying that they don’t work. Most of these diets are just LOW CALORIE Diets. They are just branded and marketed in different ways.

Did you ever read about Professor Haub’s “Twinkie Diet”. This past November a Professor from Kansas State University ate a portioned controlled diet of nothing but JUNK. He ate one twinkie every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too. Did I mention he lost 27 pounds in TWO MONTHS.

I could come up with a creative little marketing campaign around that, write a book and call it the “ALL AMERICAN DIET” and people would be buying copys left, right and center. Or maybe “Have Your Cake and Eat it too, One Woman’s Guide to Eating Whatever You Want and Staying Lean” – Just another low calorie diet with a lot of hype. Will it work, YES – will you keep the weight off afterward  – NO!

Okay, so that’s the Diet Dilemma. Where to begin? What Diet to Choose?

hmmmm…

hmmmm…

How the heck do you decide?? Well, I’m going to help you. I won’t break down all the science etc. As this blog post would turn into a text book but what I will do is give you some HONEST recommendations of Diets I believe are effective long term. Diets that teach you the tools you need for permanent long term success. As I said before, a LOT of these diets will work but it’s finding the RIGHT diet for YOU that’s important. I also believe that choosing something that will yield LONG TERM results is also important and that it isn’t damaging your health in other ways in the process!

1. Tom Venutos E-Book “Burn the Fat, Feed the Muscle“. I wrote a blog post about this book a while ago. It was actually an E-Book I bought when I first began a Personal Trainer. It teaches you basic principals to eating. Goes through the “Good Foods” and “The Bad Foods”, Teaches you about the “RIGHT carbs” and also talks about what MANY books don’t – EXERCISE.

2. The South Beach Diet – Although this diet is slightly higher and fat that what I would personally choose, I love that they teach MAINTENANCE and work in phases. It’s within safe parameters and most people don’t find it too difficult to follow.

3. Turbulence Training – Oh, the power of the internet and one of my favorite personal trainers Craig Ballantyne. Craig Ballantyne writes for Men’s Health Magazine and is the creator of the “Turbulance Training” Program. Why do I love this one so much? Because it addresses the fact that Exercise and Diet go HAND IN HAND. He teaches you training principals, he has an online community, addresses all of the myths you once thought were true and he is NO-NONSENSE. Craig gives you the facts, the cold hard truth and I also LOVE his TT emails.

4. The ZONE Diet – I LOVE the macro-nutrient breakdown of this program because in the last 8 years of my career I find that most people respond well to this one. Again, it’s within safe parameters and they give you lots of recipes online. Following the Zone and executing a well thought out exercise plan yields GREAT results.

5.  The Strategic Guide to Helping You Achieve Maximum Results – This is MY eating guide, food journal, recipe book and goal setting guide that I wrote for the members who attend my boot camps. I provide 50 recipes, 6 weeks of meal plans, and teach you the basic principals that have worked for myself and for my clients over the last 8 years. It is meant for people who are currently active already and for people who have busy schedules! It’s self published by me as it’s in the early stages still, but my members who have been using it have been having great success as it’s very easy to follow.

So, let me wrap this up.

Just because you haven’t found something that works for you yet doesn’t mean that there isn’t a soultion for you – It just means you haven’t found one yet. In the process however you have probably learned a lot about what doesn’t work for you and THIS is all apart of the process.

Keep in mind though that the solution is never going to be SIMPLE. Losing FAT is tough work. It requires preparation, exercise and maximum effort.

Dieting is not forever though, but lifestyle changes are. Believe me – I live a VERY balanced life and am able to maintain my weight without deprivation or starvation.

Now get out there, do some searching and FIND YOUR SOLUTION!

The Benefits of A Personal Trainer For Cancer Patients

Check out this article from my fellow blogger friend Jackie Clark

Physical exercise is becoming an important part of cancer treatment, countering the long-held idea that patients who face the most aggressive cancers and damaging treatments need to focus on relaxing and taking it easy. For decades, studies tended to focus on the role of exercise in preventing cancer, but research has turned in recent years to the positive benefits that accrue from exercise during every stage of cancer. One literature review, carried out by researchers at the University of Alberta, found that “physical exercise has a positive effect on quality of life following cancer diagnosis.”

Studies using one exercise program for all participants have had trouble with dropouts and injuries. Mesothelioma patients cannot be expected to start exercise routines at the same pace as breast cancer patients. There is a need for programs that are tailored to the age, health status, and types of treatment. A licensed trainer working with the treatment team can help these patients maintain motivation by using their knowledge of exercise to design specialized programs.

Motivation
Ask any trainer or educator, and you will find out that motivation is a complicated subject. Only a few concepts hold true for everyone. Success breeds success. In the context of workout programs for mesothelioma patients, seeing actual gains will inspire greater performance. A personal trainer has the knowledge to both measure exercise gains and present them in the most positive manner.

Mesothelioma is an aggressive cancer with low life expectancy rates over the long term. It is not surprising that these patients often suffer from emotional disorders and can be easily discouraged. One of the primary duties of a personal trainer is to set the patient up for success. Instead of beginning with the tougher exercises that other cancer patients may be able to handle, a personal trainer will often begin easy and work up to the patient’s resistance point. By building a history of success and positive associations with exercise, trainers prepare patients psychologically for the challenges ahead.

Expertise
Instead of designing a program and fitting patients into it, personal trainers assess the patient and mold a program around their needs. If a particular deficit is spotted, such as poor coordination between breathing and movement, the personal trainer will adjust the routine to remedy it. If it is too difficult to stand during an aerobic workout, a trainer has the knowledge to make modifications that still allow the patient to gain the benefits of exercise.

One-size-fits-all workout programs have proven useful for many cancer patients. They are generally easier to organize, less expensive, and require fewer personnel to oversee. Mesothelioma patients, however, will gain definite benefits from an exercise program designed just for them by a licensed trainer.

By: Jackie Clark

Thanks Jackie – Very Informative!!

Stair Climbing for a Good Cause

So this summer there are a LOT of great causes out there that are using fitness events to help raise money for their charities. These are obviously my FAVORITE types of charitable activities to be involved in as it involves my favorite cause of all – FITNESS.

I would like to invite you to join me on Saturday July 9th, 2011 to The Mercy Project’s Fitness Fundraiser.

The Mercy Project is a Montreal-based non-profit organization that works in collaboration with community partners to support health care initiatives where resources are limited.

So what can we do to help?

Join now for the Fitness Fundraiser Event on Saturday July 9th 2011.

All proceeds will go to health care initiatives for St. Jude Children’s located in the Gulu Region of Northern Uganda.

Check out the Schedule For The Day:

Cost: It’s either a $10 donation for an individual class or $20+ donation for an unlimited day pass.

The Mercy Projects website has all the details and is set up for advanced registration so please sign-up today and come join me for a stair-climb.

Interested in MORE fitness related charitable causes? Check out these other two great causes with all proceeds going to the Montreal  Children s Hospital. Why not get in shape while making a difference? These both look like a lot of fun! All Levels are welcome.

http://www.theegogames.com/ – July 23rd 2011

http://www.1millionkm.com/ – Ongoing