Indoor Workout

Bottle Cleaning - The Easy Way!

Easy Bottle Cleaning!

Do you ever get a funny taste in your water bottles?  Do they sometimes have a bit of a smell even though you washed them with dish soap or put them through the dishwasher?

Try This!


Step 1:  Add 1 teaspoon bleach and 1 teaspoon baking soda to your bottle.

Step 2:  Fill with water and leave overnight.

Step 3:  Next day, rinse thoroughly and air dry.

VOILA!  No more stinky bottles or strange taste!

New Fitness Devices Coming Soon

Check Out These New Devices


Samsung’s new fitness smart band looks like it’s going to be able to support Spotify offline and also be water resistant up to 165 feet!  Wow that’s really going to help if you want to listen to your music and train in the water. 

Take a look at the review on the Verge and see whether this is going to be your new fitness gadget.

To go along with your new device you’re going to need some waterproof headphones so take a look at the reviews for the top ten headphones that will enable you to train and listen to your music whether you’re in the pool or the ocean.  Toptenreviews

TomTom is well known for their GPS tracking devices for your car but they are about to move into the world of fitness which will include GPS tracking.  The TomTom Spark 3 Fitness Tracker will help you “train with up to 500 songs and your heart rate on your wrist.”  Read this review on Vagabondish and decide whether this is the device for you.  

photo credit: martin.rechsteiner TomTom Spark Cardio + Music via photopin (license)

Snow Day Bike Trainer Workout

If you live in Canada and any of the northern US States then you are likely going to be stuck indoors over the next few days while Winter Storm Caly goes past!  To keep all you guys entertained, here is a great 60-75 min workout for you to do on the trainer which alternates between a little interval work and strength training.  

Before you start, please make sure your bike and trainer are secure and you have placed a mat or large towel on the floor next to the trainer.  You may also want to place an extra towel and water bottle on the floor next to your mat 'cause you are gonna SWEAT!


10 min easy on the trainer, include 4 x 15 second spin ups at 100+ RPM

Main Set:

Repeat the following 3 times total (i.e. bike, core, bike, core, bike, core).  No rest in between.

Bike - do 10 minutes as:

  • 4 min spin at 90+ RPM gradually increasing resistance as you go
  • 1 min standing at 65+ RPM
  • 2 min easy spin 
  • 2 min hard effort
  • 1 min easy spin

Core/Leg Work - 100 reps* as:

  • 20 squats (this is going to burn!)
  • 20 lunges
  • 20 bicycle crunches
  • 20 leg lifts (10 each leg)
  • 10 pushups (modified or wall are OK!)
  • 10 crunches

*Focus on quality reps...don't just whiz through them.

Cool Down:  10-15 minutes of stretching