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Fitness programs, workouts and so much more to help you keep active, motivated and on track.

18-Minute Lower Body Band At-Home Workout

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Oh haaaaaaay! Wanna do a leg workout with me? You do?! YAY! Okay…let’s get to work!

First and foremost, you need a band for this at-home workout! You can hit up your local Walmart, fitness store of physiotherapy office and grab one for cheap, so go do that first if you don’t already own a band. Go for medium resistance for this workout. Too light is…well…too light and too heavy is…well…too heavy.

*You’re welcome. 

The Workout:

18 exercises
Complete each for 45 seconds
Rest for 15 seconds.
Complete all 18 exercises. 

Er…that’s it! LOL. It’s that simple!

If you’d like to have me coach you through the workout so I can help you with cues for proper form and take care of timing for you, CLICK HERE and access my Dig Deep with Dr. Lindsay Gee podcast for this workout. This makes it super simple to get your workout in…no thinking involved. Well, maybe a bit to ensure your form is okay, but I’ll take care of the rest!

Also, please check out THIS VIDEO that demonstrates all 18 exercises. You’ll want to have a looksee before you start to ensure you know what you’re doing throughout the entire workout. 

Now…grab your band, grab some water and let’s get those legs a-burnin’. 

Let me know how it goes!

Off you go! 

021 – Workout Episode – Lower Body Band Workout

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Podcast: Play in new window | Download

Grab yourself a band and let’s get to work with this 18-minute at-home (or gym, or hotel room, or…wherever you want, baby!) lower body workout! Woop! You DO need a band for this workout, so be sure you grab one before you put your earbuds in and get to work. Bands can be found at any physiotherapy office, fitness depot or even Walmart (or the likes) carries them! They’re cheap, portable and an incredible piece of exercise equipment.

*I LOOOOOOVE bands*. Go. Get. One!!

So, what’s this workout entail? Awesomeness, that’s what. But…other than that…you’re looking at completing 18 different exercises for 45 seconds with a 15-second build in active rest “break”. 

And yes, this workout is ALL lower body. Grab your water, your band, your phone and your earbuds and let’s get to work! 

But WAIT…be sure to watch THIS How-To Video for this workout to you know what all of the exercises are! Go on, it’s quick and it’s better to understand the movements before you start versus guessing at what I’m coaching you through.

Need a visual? No problemo! CLICK HERE to go to my blog where you’ll find a graphic with all of the exercises posted for you! YAY! 

Have a great workout! It’s going to burn soooooooo good! BOOM!

Let me know how it goes!

Off you go!

What To Expect The First Time You Use the DivaCup

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Hang onto your hats, ladies, because I just did something this month that I know a lot of you have been wondering about. How do I know that? Um…cuz I asked and you responded with “you try it first”.

So I did.

This month I tried the DivaCup.

*insert dramatic music here*

I was totally nervous, kinda grossed out and super skeptical about all things DivaCup before I tried it out. I was pretty sure the entire week would be an uncomfortable disaster with ruined pants and a lot of embarrassing moments I’d have to hide and not talk about.

Boy, was I wrong. And before I get into my experience with the DivaCup, I’ll cut to the chase right now and let you know that I’m a convert. I freakin’ love this thing and will never ever go back to tampons or pads again. Yup, you read that right…never ever. 

I thought I’d write this article on the things I wish I’d known before I tried out the DivaCup this month. If you’re thinking about trying it out yourself, I hope this post will help you.

Lesson #1: There are 2 sizes of DivaCups. Model 1 is for women under 30 who haven’t had kiddos. Model 2 is for women over 30 who have had the babies and experience all the glory if getting old and/or birthing babies! Hello, Model 2.

Lesson #2: While you’re at the drugstore, don’t forget to buy something to wash your DivaCup with. They have specific wash called DivaWash, which is what I got because I like taking the guesswork out of things and there were specifications as to what you can use, so I just went with what their recommendation. They recommend the DivaWash (obviously), so that’s what I got. It can be found right next to the DivaCups at most local drugstores.

BUT…if you can’t find the DivaWash at your local drugstore, it is recommended to wash your DivaCup using warm water with a mild, unscented, water-based (oil-free) soap. 

Lesson #3: The DivaCup website is bombass. If you’re at all nervous about trying out the DivaCup yourself, get over to the website. There are a ton of videos you can watch that will answer A LOT of your questions! From how to place the cup, how to remove, how to clean, what to expect, etc. It’s honestly one of the most informative sites I’ve been to.

Lesson #4: You can wear your DivaCup up to 12 hours…with no leakage. I was suuuuuper doubtful on this one because as I’ve gotten older, my periods have gotten heavier. A little TMI, but previously I would go through 3 super tampons in just over an hour! So, I was skeptical on this all day protection thang.

But…holy smokes…all was FINE. 12 hours of solid protection, no leakage and I didn’t have to think about a thing all day. Well, once I relaxed and stop worrying about how effective the DivaCup would be, of course!

Lesson #5: The DivaCup is super comfortable. Once you figure out how to insert the DivaCup properly for your body (which for me took one try…seriously…one try), you really forget it’s there. How freakin’ awesome is that? The tutorials online show you two different way to insert the cup, so be sure to watch them…they work and make it pretty dang easy.

Lesson #6: It’s really not as gross as you think it’s going to be. Yes, the cup collects your period blood. And yes, I just wrote that and it made me cringe. But no, it’s not a big deal to remove and clean the cup. Showers are a wonderful thing and it was super easy to remove and clean the cup while showering at the end of my day. Seriously…this was NOT a big deal and was the part I was MOST nervous/grossed out/skeptical about. I repeat…Not. A. Big. Deal.

Lesson #7: You can be as active as you want to be and the DivaCup stays in place, so stop worrying. I ran sprint intervals on my treadmill, I did an 8km run, I taught two bootcamp classes at a Hot Mama Retreat in Jasper, I did a yoga class and I completed a plyometrics workout. Each workout was done with zero leakage. None. Zip. Zero. Zilch. Nada. And that was after having the cup in place anywhere 1 – 8 hours. BOOM! Something easy for us active, super busy, healthy Mamas to wear and (seriously) not worry about.

Lesson #8: I actually do care about the environment. While saving our earth wasn’t high on my priority list when it came to period protection, it’s certainly a bonus. Don’t get me wrong, I do A LOT to help save this beautiful earth, but I was way too nervous about the DivaCup to say that I’d try it to help save the planet. Now that I’m a user, it’s just an added bonus that I get to help in a small way. It’s pretty awesome.

Lesson #9: Storing the DivaCup is super easy. I always wondered what you did with the cup when you weren’t using it. DivaCup makes it easy and gives you a cute little satchel to keep it in. So yeah…that one was easy.

Lesson #10: Don’t knock it ‘til you try it. I was probably the biggest skeptic out there about the DivaCup. Mostly because I thought it would be well…super disgusting. I’m just being honest here. But, it’s not. It really isn’t. The fact that I don’t have to think about it for 12 hours, that there were no accidents, that I could be as active as I wanted to be and that I never ever have to worry about forgetting to buy tampons ever again makes using the DivaCup for the rest of time a no-brainer for me.

I truly didn’t think I’d be a fan, but I wanted to give it a whirl…because I was curious and um, well, you all made me do it! My turn is done. Now, it’s yours. And, I swear to you, it’s not scary or gross or anything. Yes, it takes some getting used to, but it is absolutely worth the effort. It’s cleaner, offers better protection and honestly is incredibly easy to use.

I’m a big fan.

Honest. Go on, now. Go get your DivaCup. Off you go!

Combatting Postpartum Depression Through Exercise, Community & Laughter

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When I started Hot Mama I truly never understood the impact I could have in this world. I simply wanted to do something that I loved doing and teaching group exercise classes is a true passion of mine. I love teaching with every single cell of my body. It lights me up like nothing else can.

I then franchised Hot Mama because I saw the impact my little bootcamp company was having in the community I lived. Women were getting fit, were feeling supported and had found a place to meet other like-minded, non-judgmental Mamas. I was helping postpartum Mamas find themselves again through fitness, community, love and laughter. I realized that we could impact many more women and families and their communities if I had incredible women, who loved our Hot Mama brand, building similar communities where they lived.  

But, the real magic was unleashed when we implemented our Postpartum Initiative. I’m going to be totally honest here, when the idea was first presented to me, I saw it as an incredible way to get more Mamas to class. I knew once they tried us, they’d stay (if they could). Never ever did I realize that we would end of saving lives and helping thousands of women crawl out of the darkness that is postpartum depression. Never did I realize that this initiative would change the lives of so many women, including myself.

What is the PPI?

Our PPI offers FREE classes to Mamas between 8 – 24 weeks postpartum. They have access to two classes per week for four weeks. No hooks. No gimmicks. No contracts. 

The goal? Get Mamas out of the house to a place where they can receive support, love, understanding and safe workouts for their postpartum body. And to be honest, even if they don’t workout, at least we’re getting them out of the house with their new baby! Exercise is more commonly being prescribed to postpartum women to help fight against postpartum depression. If we can offer a safe place where women can go to get the support they need during those first few postpartum lonely and, let’s be honest, isolating and overwhelming months, you bet your sweet buns we’re going to do it!

We’ve extended the PPI window!

Previously our PPI was available to women who were between 8 – 16 weeks postpartum but we’ve extended our initiative to include women up to 24 weeks postpartum. Why? Well, a few reasons:

  • Some bodies take longer to recover from pregnancy and labor/delivery.
  • Postpartum depression is diagnosed at the highest rate between 3-6 months postpartum.
  • Sometimes Mamas just need a little extra time to figure out Motherhood and all it entails to get baby out the door!

Please help us spread the word!

We’d love more people to know about our FREE classes for postpartum Mamas, so we’re hosting a Thunderclap campaign. We would be SO GRATEFUL for your support in getting the word out!

Please click the pink “BRING THE THUNDER” button below, then click the RED buttons on that page to offer support. How does this offer support? Easy! On May 13th a social post will be made on your FB or Twitter account on our behalf. We’re hoping to have at least 500 supporters, so that’ll be 500 people posting about this initiative at the same time. And THAT has power. 

Thank you so much for your love, support, comments and words of encouragement. You Mamas are truly an inspiration and are the reason we keep pushing Hot Mama towards global domination. Mamas all over this world need us, of this I am certain. Your help in spreading the word is beyond appreciated. xo

 

15-Minute No Break Box Workout

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Finally! The last of my 5-part “No Break” series! Now, I KNOW a lot of you like when I give you box workouts, so how could I NOT give you a no-break box workout?! I couldn’t! I just couldn’t!

So, tie up your shoes, grab your water bottle and let’s tackle this 15-minute box workout, shall we?! 15 exercises, each done for one minute, zero rest! You are going to love this. LOVE. Super-dee-duper-dee loooove this workout.

The Workout

Complete each exercise for one minute with no rest between exercises. That’s right…15 minutes of straight badass cardiobox movement! Woop!

Voila! There you go, hotstuff!

Be sure to watch THIS VIDEO and make sure you know what each exercise is! You don’t want to start your workout and then realize you have no idea what you’re doing, do you?!

If you’re interested in being coached through the workout, be sure to CLICK HERE and download the podcast of this workout. That’s right! I’ll time you, cue you and tell you what’s coming up the entire workout. Motivation, inspiration and a cute little kick in the ass is what you’ll get in my podcasts! Woop!

Have a great workout! 

Off you go!