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

Want to Get Healthy But Not do Burpees? Okay…I Can Help You With That!

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Well…not really, because I love to incorporate burpees into workouts. My love of burpees trumps your desire to not do them. Ha! While I don’t promise zero burpees, I do promise to give you a way to help you get on track and stay on track with your health and fitness that is fun, supportive and affordable (FREE, in fact, for your first week!). Welcome to…

I created Choose Your Own Fitventure from a successful challenge I posted in my Fueled Life group on Facebook (you should also join that!). I started thinking that everyone always focuses on fitness when it comes to their health. Although that is absolutely one aspect to leading a healthy and energized life, it’s far from the only thing people that is important.

What about nutrition? Sleep? Joy? Friendship? Kindness? Loving yourself?

I’ve seen challenge after challenge out there focused on fitness. I love them. I truly do. I create a lot of them. But, your health is so much more than getting sweaty. Your energy is so much more than getting your workout done. Your happiness comes from so much more than core strength, leg strength, etc.

So, I figured I should create something that helps you discover how to treat yourself right in various areas of health, fitness, wellness…and more!

I started giving the Fueled Lifers Choose Your Own Fitventure challenges where I would create five challenges for the week and then they could organize their week and decide what day to do what challenge.

Feedback was phenomenal. And me? I simply loved seeing people focusing on things like sleep, eating vegetables, taking time for themselves and what the what…drinking water! It was inspiring.

It was then that I decided to create an entire challenge group called Choose Your Own Fitventure.

How does it work?

The challenge runs through an app on your phone, so everything is organized and easy to find. Every Sunday I drop five new challenges. Your goal? Complete all of the challenges within the week.

You earn points, which add up to earn you surprise rewards that unlock at a certain points value.

There’s tons of accountability and support through our chat room and every day there is an accountability card that has facts, bonus workouts, quotes or some sort of silliness to ensure you stay on track and get your challenges done for the week.

Below are a few examples of the challenges included in Choose Your Own Fitventure. There is always an explanation on why the challenge is included and what the expectation is, below is just a summary of three of the challenges:

Sleep is the bee’s knees: Sleep is critical to your health and wellness, both physically and mentally. The participants were challenged to schedule at least 8 hours of sleep for one night. Yes, with little people in your life, you cannot ensure that this will happen…but you can at least prep for it with an earlier bedtime, a good bedtime routine, etc.

Veggie prep: Participants were encouraged to prep 14 mini containers filled with easy-to-grab cut-up veggies. It’s much easier to grab something healthy (instead of a handful of crackers) when there is a ready-to-go snack waiting for you in the fridge.

Self-care sesh: As promised, I really want my Fitventurers to take care of themselves. I challenged them to schedule 60 minutes of self-care for the following week. Some have blocked off time to read a book and drink a HOT coffee, others have scheduled hair appointments or pedicures, while others are going for a hike with a bestie. Whatever self-care looks like for them, is what they were challenged to schedule for at least 60 minutes.

The challenges are not overwhelming and truly do highlight numerous aspects of health and wellness. Participants also received a workout challenge and physical activity challenge this week.

The membership is very affordable at $20/month and even better? I’ve decided to offer a FREE WEEK trial. So, give it a whirl for FREE!!!!

Try Choose Your Own Fitventure for a week for FREEEEEE!

Go on! Get yourself registered for your free week. You have nothing to lose and sooooooo much to gain. The people in this group are the most incredible people ever. They’re supportive, funny, silly and in it to feel better and get inspired to try new ways of thinking about health and fitness. I just love them all!

I’d love if you joined! Hope to see you in your free trial! We’ll have a blast. And you’ll feel better. I just know it.

In a Fitness Rut? Here are 5 Simple Guidelines to Help Get You Out

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I hear it all the time: “I know I should workout, but I’m too far gone and the thought of getting started is terrifying”, or “I have no idea what to do” or, my favorite – “I just don’t have time”.

I get it. I truly do. But, I’m always of the mindset that nothing can be too terrifying, overwhelming or time-consuming if we break it down into bite-size pieces.

Getting active and taking care of the body that carries you around is critical to your health. Cri-ti-cal. Your heart, lungs, blood, muscles, joints , brain- basically, your entire body – need you to get active and at least on the path towards being fit.

It know it’s scary. I know it’s terrifying. And, I absolutely know that it is confusing out there. So, I’m going to make it simple for you and give you five guidelines to working out that you can tackle, one-by-one.

My 5 Workout Guidelines:

#1 – Sweat, on purpose, at least 3 times per week.
This means I want you to dedicate three, 15-minute sessions to cardio – minimally. Ideally, you’d complete over 20 minutes of cardio, but if you’re just starting again or getting out of a rut, start with 15 minutes and build on that.

What you do for cardio is up to you. But, at the end of the session, you should be breathless, sweaty and feeling accomplished (or exhausted…LOL…depends where you’re at!).

Yup…tip #1 – get sweaty…and don’t be scared to show it!

#2 – For weight loss, weight-bearing exercises are best.
Cardio sessions are always best if you complete a weight-bearing exercise. Treadmills, steppers, going for a walk – those are all weight-bearing exercises. This means that you are responsible for holding your own weight and moving your own body, unassisted through space.

Things like biking or swimming are not weight-bearing. Here’s a caveat: if you have a lot of weight to lose, you can start with non-weight-bearing exercises for ease on your joints. But, once the weight starts coming off, get off your buns and move your own body.

#3 – Lift weights at least 2 times per week.
Weight training is one of the most overlooked, and wicked (IMO) tools in a fitness plan for newbies or re-starters. Everyone always focuses on cardio, cardio, cardio, but holy smokes – weight training is the bomb.

Not only does weight training help you get stronger so you can get through your days easier and with less fatigue, it also build muscle that protects your body AND helps it burn more calories than fat does. Strength training also helps prevent the loss of lean body mass that occurs with age and/or dieting.

If you’re unsure of what to do for a strength training program, get help. And that leads me to #4 on my my workout guidelines.

#4 – Get educated help.
Listen, there’s a lot, and I mean A LOT of shitty information out there on fitness. People can literally take a weekend course and be “trained” to help you with your fitness goals. This boggles my mind. BOGGLES IT.

If you’re unsure what to do and you need more help than the 3 sessions of weight-bearing cardio and 2 days of strength training recommended above, find someone you trust and you know is educated to help you.

I’m not saying they need a Ph.D. in exercise physiology at all. I mean, I know that’s what I have, BUT…there are many good trainers out there without the Ph.D. but with loads of smart courses under their belt and loads of experience. Choose those people!

Please, please, please research someone before you decide to go for them for advice OR go to them for a program and/or personal training.

If you’d like to chat with me, I do one-on-one consults where we review your goals, your current program (if you have one) and get you started on a plan that will work for you. It’s fun, I promise. CLICK HERE to set up a time to chat!

CK HERE to set up a time to chat!

Muwahahahahahaha. Just kidding. Kind of.

#5 – Remember that health is more than just fitness. You need to take care of your body, mind and soul.
People always equate health to working out. Sometimes they’ll throw in a carrot or a salad because they remember that nutrition is also important, but please remember you need to take care of yourself in more ways than just getting sweaty.

Think nutrition to nourish that body of yours. Think hydration to keep joints and blood moving easily. Think self-care to take care of your brain. Think kindness towards others to take care of your soul. There are so many aspects to your health and fitness, it’s important to address them all.

If you need a starting point, check out my Choose Your Own Fitventure membership. You get five new challenges every week that cover fitness, nutrition, kindness, self-care. Every week is different. You choose what day to get each challenge done and you have a week to get them all done. Five new challenges are released every Sunday.

Choose Your Own Fitventure. A health and fitness challenge membership like you've never seen before!

It’s super fun and it’s a GREAT way to get started or re-started on your health and fitness journey.

Just a thought.

Quick summary: Cardio 3 times per week with weight-bearing movements, weights twice a week, get help to ensure you’re doing things correctly and take care of your body, mind AND soul.

See? Not too overwhelming. Not so terrifying. And, lots of ways to help get you started. You CAN do this, you know. Please let me know if I can help you in any way, shape or form. You can always email me at lindsay@lindsaygee.ca with any and all of your questions.

Now go on…GET YOUR BUTT MOVING!

Pop-Up Challenge!

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I love health and fitness challenges! In fact, I’m making the creation of challenges a major part of what I do to inspire and motivate you to get your buns moving. There are SO MANY challenges out there for you to try, how do you know which ones are actually safe? How do you know which ones are effective?

Erm. You follow me.

Cuz baby, I have a PhD in Exercise Physiology and over 22 years in the industry. I know what I’m doing and I absolutely want you to be successful AND have fun doing it!

So, today I created this fun little one-day challenge. You’ll need to plan for it, because yes…there is planning and dedication involved.

10,000 steps. Yup….you can do it. Meal planning? Yup, that’s in there, too. And what the what?? Hugs and physical contact?! YUP! Why? Because hugging is GOOD FOR YOU!

Here’s the challenge:

Now, before y’all go freaking out and laughing hysterically about the whole “8 hours of sleep” – remember, it’s a goal. This is so you are aware of the fact that maybe, just maybe, you shouldn’t watch Netflix until midnight that night. Maybe, just maybe, you’ll put yourself to bed and give yourself a fighting chance to meet that 8 hours.

*Moms with littles – good luck! I’m honestly wishing the best for you!*

This may seem a little daunting to some, but honestly, it’s doable. In fact, a lot of the members of my Fueled Life Facebook Group (click to join if you haven’t already!) tackled this challenge last week and mentioned how great they felt throughout the day! So…yay!

Save the image to your phone and cross them off as you get them done. You’re going to have to pre-plan some of this (e.g. Pro tip: Seriously, no Netflix for the night…GO TO BED!).

Et voila. Bicketty bam. You’re a rockstar!

You in? You’re in, right? OF COURSE you are. Now, get to work! Off you go!

New Challenge! Choose Your Own Fitventure: Week TWO!

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We had a BLAST with Week One of Choose Your Own Fitventure and this week will be even better! This week we’re focused a little more on self-care and kindness. But, don’t you worry, I’ve included some physical challenges in there for you, too.

If you didn’t participate in Week One, that’s A-OK! You can jump into this challenge for the week and join the fun! Just make sure that you’re part of the Fueled Life with Lindsay Gee Facebook Group for the accountability posts and support, fun and shenanigans.

Here’s how this challenge works:

Below you’ll see five challenges. Your goal is to complete all five challenges by the end of the week. They do not need to be done in order and you can tick them off your to-do list on days that work with your schedule.

One rule: One challenge per day. Why? Because one of the purposes of Fueled Life is to nudge you every day to remember to take care of yourself. If you pumped off all five challenges in a day, you’d have another 6 days to forget about fitness, nutrition, etc. So…one challenge per day, please. xo

Without further adieu:

For Challenge #4, you can make it into a full workout by repeating everything 3 times. That’s what I’m planning to do and I’m super cool (just ask my kids…*eye roll*), so you should, too.

Alright, my friends, it’s time to get cracking! Have a BLAST and again, be sure to join the group to help you stay accountable to this challenge (and many more to come!).

Comments, questions, concerns? No problem! Fire away! I’m here for you. Off you go!

New Challenge! Choose Your Own Fitventure: Week ONE!

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Welcome to the Fueled Life’s latest challenge! For this challenge, I really wanted you to have the flexibility to decide what task you want to tackle on whatever day works for you. I know that life is busy, so sometimes me dictating what the challenge will be each day just won’t work for you. So, with this challenge, you choose the challenge and the day you want to complete it.

Each week you’ll receive 5 challenges to complete within seven days. Your challenge, should you choose to accept it, is to get all five challenges done by Sunday night.

One challenge per day. No double-dipping. The purpose is to help you maintain focus on your health and fitness for at least five days this week.

So, take a look at the daily challenges and schedule your week. What day are you going to tackle the 100’s challenge? Hydration? The workout? Ooh la laaaaaa…so many options!

Here are this week’s Choose Your Own Fitventures:

Get out your calendar and get to planning, my friends! Are you in? Will you join me on this two-week challenge! Above is Week One…next Monday you’ll receive the next week’s challenges!

If you haven’t already, please join my challenge group. Just CLICK HERE to join and you’ll become a member of my Fueled Life crew where we’ll motivate and encourage you to get these done. We also have a whole shwack of accountability to throw at you, too!

Thanks for being a part of this! I truly love creating these challenges for you…now…let’s GET TO WORK! Off you go!