<![CDATA[Chilliwack Field Hockey Club - Fitness Blog]]>Sat, 15 Aug 2026 05:24:59 -0700Weebly<![CDATA[March Core Challenge]]>Sat, 02 Mar 2013 22:24:31 GMThttp://www.chwkpinkpanthers.org/fitness-blog/march-core-challengeThe season is back Ladies- the first practice takes off on March 8th!
To prep- A March Core Challenge! See you all soon!
And do not forget to stretch, or maybe go for a little jog! :)
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Defining Terms:
Upside down Frogs: Laying flat on your back. A ball held in place between the knees. Crunch together. Grab ball. Fully extend. Ball is now over your head. Crunch back together. Replace ball between knees. Repeat. Every crunch together counts as 1.
Russian Twists: Sitting, legs together straight in front. Weights (I recommend 5lbsx2) on the left. Pick them up, fully rotate to the right. Place weights on ground. Pick them back up and fully rotate back to the left. Repeat. Every Left Right twist counts as 1.
Lean Backs: On your knees with a straight back. Weights held mid chest. Lean back (without dropping the butt or knees) as far as possible. Return back to the original position. Repeat.
Leg Drops: Laying flat on your back. Legs straight up. Hands under hips. Lower legs straight down without touching the ground or bending the knees. Bring back to original position. Lower them to the left. Bring back to the original position. Lower them to the right. Bring back to the original position. Every 3 (Left Right Center) counts as 1.     
]]><![CDATA[Stretching]]>Thu, 24 May 2012 21:03:08 GMThttp://www.chwkpinkpanthers.org/fitness-blog/stretchingThanks Lulu Running!
After an exhausting weekend of field hockey, some of us learned that maybe our stretching techniques were not as good as we all expected. Check out these yoga inspired running stretches to help release lactic acid and stretch out those running muscles.
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]]><![CDATA[Ab Challenge]]>Sun, 06 May 2012 17:33:29 GMThttp://www.chwkpinkpanthers.org/fitness-blog/ab-challengeBeing athletes, we tend to strive better with competition and little goals that lead to big results. I introduce Week 1 of the Ab Challenge. As any good exercise regime, it starts small, easy even, and builds up.
Week One May 7 - May 13 2012
    Monday May 7 : 5 sit-ups (feet on ground, full sit-up), 5 V-sits (isolations), 5 scissor kicks, 5 bicycle kicks, 1 min plank
    Tuesday May 8 : 6 crunches, 6 left knee touches, 6 right knee touches, 6 half bent knee crunches, 6 crunches w/ a bum lift, 6 crunches with flat legs
    Wednesday May 9 : 10 sit-ups (feet on ground, full sit-up), 10 V-sits (isolations), 10 scissor kicks, 10 bicycle kicks, 1.5 min plank
    Thursday May 10 : 8 crunches, 8 left knee touches, 8 right knee touches, 8 half bent knee crunches, 8 crunches w/ a bum lift, 8 crunches with flat legs
   Friday May 11 : 15 sit-ups (feet on ground, full sit-up), 15 V-sits (isolations), 15 scissor kicks, 15 bicycle kicks, 1.5 min plank
   Saturday May 12 : 10 crunches, 10 left knee touches, 10 right knee touches, 10 half bent knee crunches, 10 crunches w/ a bum lift, 10 crunches with flat legs
    Sunday May 13 : 12 sit-ups (feet on ground, full sit-up), 12 V-sits (isolations), 12 scissor kicks, 12 bicycle kicks, 1 min plank     ]]><![CDATA[12 Days of Fitness]]>Sun, 06 May 2012 16:40:12 GMThttp://www.chwkpinkpanthers.org/fitness-blog/12-days-of-fitnessIn lieu of the 12 Days of Christmas, the dedicated ladies of the Pink Panthers participate in what is trending as a favorite workout known as the 12 Days of Fitness. The idea follows the Christmas carol. Here was our routine we did on Saturday Morning.
1 - water break
2 - stairs (1 down + 1 up = 2 stairs)
3 - mountain climbers
4 - squat jumps
5 - sitting roll backs
6 - burpees (everyone's favorite)
7 - lunge touches
8 - jumping jacks
9 - plank lifts
10 - high knees
11 - lunge pulses
12 - scissor kicks
This particular version focused on legs and abs/core, but we have done a variety of different exercises. The ladies battled through and we were done in 30 minutes, an intense and wonderful workout.
]]><![CDATA[Sav's Fitness Favs]]>Mon, 02 Apr 2012 15:35:21 GMThttp://www.chwkpinkpanthers.org/fitness-blog/first-postBonjour my athletes!
I stumbled on this from a running blog I visit frequently. I thought what a great idea to get you challenging yourself on your own. So here it is, and now I am challenging you! If you are thinking "ho hum Savich" this is too easy, lower your knees to a hover just above the ground and raise them again. Still thinking this plank is too easy, check out the image below the calendar- you can try this position which will work your triceps and shoulders as well.
Not sure why the plank is beneficial to you at all? Livestrong.com has this great post of the Benefits of a Plank!
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]]><![CDATA[4 Minute Workout]]>Fri, 30 Mar 2012 15:43:39 GMThttp://www.chwkpinkpanthers.org/fitness-blog/4-minute-workout Welcome back athletes!
After a winter off, the climb back into shape can seem unrelenting! But have no fear, I found this workout, and it is only 4 minutes of your day!
It is known as the "World's Fastest Workout"
 You can do a fast paced, intense one 4 minute set in the morning to get a jump on your day.
 In the evening, do a slower more stretch-worthy 4 minute set to help relax and calm the body.
Learn better by watching? Check out the You Tube video below.
   Best of luck, and happy workout!
                                                              Savich
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