Fitness Friday #4.

Welcome back to another edition of Fitness Friday! Not sure what it’s about check out the original post HERE! I am so excited to once again be hosting a link-up for Fitness Friday, a chance to share a fitness related link, whether it’s a recap of your workouts, a vent about something fitness-related, some tips and tricks for the gym, or some goals for a race, feel free to add your link at the bottom!

Fitness Friday Canadian Girl Runs

This week has admittedly been exhausting. I managed to crush a few workouts though and while I only got out running three times this week they were de-stressing runs that were SO needed. I am happy to have very few plans this weekend so I can hopefully spend lots of time outside in the crisp air and beautiful Alberta sunshine!


One exercise I discovered this week that left my glutes sore for DAYS were smith machine lunges. I do a knee raise after each rep to get full range of motion with my glutes and I only use 25lb plates on the barbell but these are KILLER. I did 4 sets of 10 reps on each leg and not only were my muscles burning by the end but I was out of breath! The added knee raise adds a bit of cardio to the move and makes it more intense.


I don’t really set a time limit or time minimum for my strength workouts, I just go until I feel wiped. For real. It seems so unstructured but by the time I complete about 10 super-sets of ~20 exercises it is between 45 and 60 minutes of exercise and my muscles are done. I can tell when I am really pushing myself because I am exhausted when I hit 45 minutes and if it’s leg day when I could squat forever, I usually end up working out for 60 minutes. It seems to be working so far and I love it!

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I haven’t seen Hot Gym Guy lately so waking up at 5:00am every day has been such a waste! 😉 I honestly love the 5:30am gym crew though. Everyone is so nice and keeps tabs on each other and makes the early morning exercise have a ‘community’ feeling. It’s great and certainly makes me work harder every day.

run backward

Join the fun! Add a fitness-related, any fitness-related link to the link-up below and take a peek at how others are staying active! Have a fit and fabulous weekend and happy Fitness Friday!

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