Fire Child Fitness

at , R2J3N5

Mobile Personal & Group Fitness Training


Fire Child Fitness

Winnipeg , MB R2J3N5
Canada
Contact Phone
P: 204-869-2313
Website

Description

Milica Wieler holds her Personal Training Specialist and Fitness Instructor Specialist certifications through Can Fit Pro, and her Resistance Training Specialist and Group Exercise Leader certifications through the AFLCA (Alberta Fitness Leadership Certification Association). She has worked with individuals of all fitness levels, and has had great success with her personal training and group training. Milica is continuously educating herself to bring her clients new, fun and effective training methods.

Good Morning everyone :) New Challenge for you today! Try to add this into your daily routine every day this week, Tuesday through Saturday, either after your regular workout or all on its own! This week we are going to focus on your core strength, with some cardio intervals added to up your intensity! Plan is as follows: - 1 minute front plank (hand or elbows, knees or toes - push for the highest level you can!) - 1 minute Side plank hip raises (best from your elbow, lift & lower your body slightly while in side plank - watch your form!!! Shoulder over elbow, straight body line) - 1 minute for other side (try to keep the same intensity for both sides) - 1 minute Mountain climbers (use the stairs or a chair to make it a little easier if needed, keep shoulders over your elbows & hands, keep your core strong) - 1 minute rest, then repeat 2 or 3 times! Important tips! If you are a beginner try shorter intervals ( about 30sec to start) Focus on GOOD FORM! If needed take a quick quick break & reset yourself. Keep your body in a strong plank, don't let your hips rise to high or drop too low, keep a neutral spine position. Any questions or comments please fire away, I will do my best to help :) Please like & share if you are with me!!! Train Hard - FC

Published on 2013-11-12 18:19:18 MSK

Day 2 for this week's challenge :) Who's with me again this week?? - 1 minute front plank - 1 minute Side plank hip raises - 1 minute for other side - 1 minute Mountain climbers - 1 minute rest, then repeat 2 or 3 times! 5 minutes each round, split up the rounds during the day to get more in if you like! **For a better description of the exercises see previous post** Important tips! If you are a beginner try shorter intervals ( about 30sec to start) Focus on GOOD FORM! If needed take a quick quick break & reset yourself. Keep your body in a strong plank, don't let your hips rise to high or drop too low, keep a neutral spine position. Train Hard - FC

Published on 2013-11-13 18:02:10 MSK

Looking for a little fitness motivation?? Why not book a free consult with me & see how I can help you :) New client offer of 3 sessions for $100! I offer personal & small group training, as well as program design! Many options to make it work for you! Please contact me if you are ready to take action :)

Published on 2013-11-13 19:53:34 MSK

Have you been doing the core/plank challenge this week?? - 1 minute front plank - 1 minute Side plank hip raises - 1 minute for other side - 1 minute Mountain climbers - 1 minute rest, then repeat 2 or 3 times! Day 4 today :) Try it and let me know what you think! Train Hard! FC

Published on 2013-11-15 19:18:30 MSK

Today's Personal Workout!!!! 40sec work/10sec rest x 16 (4 times each exercise) - 25lb KB swings - Hanging weighted knee raises ( 5lbs between feet) - Low Squat Jacks - Pull ups (some assisted) and 1 round of the core/plank challenge from this week :) What was your workout today??

Published on 2013-11-16 20:05:18 MSK

Weekly Challenge #3 - November 19th to 22nd (sorry this is a day late I am having internet issues!) 1) high plank - down dog - pushup combo x 5 reps - start in high plank, push hips up & back into down dog position, then return to plank & push-up = 1 rep! - keep a strong core throughout the movement, especially the planks & push ups - try to put your head between your arms and hips as high as you can in down dog - drop to your knees if needed for your push up - move as smoothly as possible 2) Squat & Lunge combo x 5 - squat, right leg back lunge, squat, left leg back lunge = 1 rep! - for your squat keep feet shoulder width apart, knees in line with your toes & sit back, keeping chest lifted - feet stay shoulder width apart when you move into your lunges, try to keep the back knee, hip & shoulder lined up & bend both knees to 90degrees if you can - for added challenge stay low when transitioning between the squats & lunges! Start with one set today added on to your workout! (try for 2 or 3 sets if this is your workout for the day!) Remember to keep your movements slow and controlled, & watch your form! Let me know you are with me by liking & sharing :) Thanks! Train Hard! - FC

Published on 2013-11-19 19:27:04 MSK

Today's Personal Workout: Warm up with Bodyweight Squats & Jumping jacks then... 50work/10rest - jump squats - skipping then... 8 reps single leg 50lb sandbag deadlift & row 8 reps other leg 8 reps single arm chest flys (19lb db) 8 reps other side whole thing 3 times through! Finished with 2 rounds of this weeks challenge! 1) high plank - down dog - pushup combo x 5 reps 2) Squat & Lunge combo x 5 (see previous post for exercise descriptions) Train Hard! - FC

Published on 2013-11-20 01:04:48 MSK

Happy Friday! Be sure to get in your workout today and tack on a couple rounds of this weeks challenge below! Let me know what you think of these challenges, keep active over the weekend & keep your nutrition in check! I will have a new challenge for you Monday :) FC 1) high plank - down dog - pushup combo x 5 reps - start in high plank, push hips up & back into down dog position, then return to plank & push-up = 1 rep! - keep a strong core throughout the movement, especially the planks & push ups - try to put your head between your arms and hips as high as you can in down dog - drop to your knees if needed for your push up - move as smoothly as possible 2) Squat & Lunge combo x 5 - squat, right leg back lunge, squat, left leg back lunge = 1 rep! - for your squat keep feet shoulder width apart, knees in line with your toes & sit back, keeping chest lifted - feet stay shoulder width apart when you move into your lunges, try to keep the back knee, hip & shoulder lined up & bend both knees to 90degrees if you can - for added challenge stay low when transitioning between the squats & lunges!

Published on 2013-11-22 18:12:55 MSK

New week = new challenge!!!! Add this as a finisher to your workout, or go a few times through on its own :) 30 seconds each exercise - 3 times(as a finisher) - Front Plank hold - push ups - half burpees (plank to crouch position & back) - sumo squat hold - alternating jump lunges (or just alternating reverse lunges) - rest interval - start at the top! Do as many reps as possible in the 30 seconds for the push ups, half burpees & lunges. Keep good form throughout the exercises. Give it a try & tell me what you think! Any comments or questions please fire away :) And as always like & share! Train Hard - FC

Published on 2013-11-26 03:24:00 MSK

Stay on track! Get in your workout today :) My personal workout for the day included: 10 reps each exercise x 3 sets -25lb single arm DB rows -other side -25lb DB wide squat & single arm overhead press -other arm then 2 sets of: elevated side plank with reach up & under x 10 reps each side 20lb DB get ups x 5 each side 5 sets of 5 assisted pull-ups with varied grip Finished with 5 rounds of skipping - 50sec work 10 sec rest I plan to throw in a few rounds of this weeks challenge later tonight! What was your workout today?

Published on 2013-11-28 02:02:01 MSK

**********BLACK FRIDAY SALE!!!!************ Today only I am offering personal training sessions at only $25/session! 50% off my regular rate! Makes a great fitness gift! You choose from 2-10 sessions, cost is for one person, train with a friend for $10 more per session. Sessions will be subject to an expiry date. MUST BE PAID FOR TODAY! Message me if you are ready to Train Hard!!!! - FC firechild.info@gmail.com

Published on 2013-11-29 18:49:51 MSK

Weekly Challenge :-) Add this finisher to your workouts this week! It's a variation of pyramid style, start with 9 reps of the first exercise amd 1 of the second then 8-2, 7-3, 6-4, 5-5, 4-6, 3-7, 2-8, and last set is 1-9. 1) Reverse Lunge with fwd kicks, both legs. Keep your feet about hip width apart, and keep your shoulders back and chest up as you step back, try to maintain a strong core and good form throughout the movement. 2) Push ups to side planks, both sides every rep. Keep your hands slightly wider than your shoulders, core stays strong, mobe your body as one peice. After the pushup move tight into the side planks, keep it as smooth as you can! If needed drop to your knees to complete all the reps. Give it a shot and let me know what you think, like and share if you are with me :-) Train Hard - FC

Published on 2013-12-02 23:00:40 MSK

Though we would change things up a bit this week and do healthy eating challenge instead! Everyday this week try to drink 2 or 3 liters of water, it will keep you hydrated and help fill you up at meals. If you have a big glass before breakfast, lunch and dinner you will be well on your way, it also helps to carry a water bottle with you throughout the day! Also try to include a protein, healthy carbs (like veggies), and a healthy fat (like nuts, avocado) with every meal & snack! Try to cover half your plate with veggies for lunch & dinner! Keep track with a journal to help monitor your progress & keep you motivated! Please like & share if you are with me :) FC

Published on 2013-12-10 00:51:27 MSK

Hope the holiday season has been good to all of you so far! Treat yourself well and stay active :-) Here was my quick holiday workout for this morning: 40 sec work/10 sec rest 1) TRX sprinter starts, other leg, TRX chest press, pistol squats with TRX assist. 4 rounds 2) TRX rows & y's, TRX ham curls, TRX plank with knee tucks. 4 rounds followed by some foam rolling and stretching! How are you keeping active over the holidays?

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