Tracy von Richter Fitness

Risks of Running with Wildfire Smoke The Central Canada Wildfires which started earlier this month continue to be pose a very serious and direct threat to those in the immediate areas, and the ensuing smoke has made its way as far as Southern Ontario. You’ve likely noticed the hazy skies and smoky smell but what you may not realize i...

The Fastest Shoes of the 2023 Boston Marathon A look at the super shoes from Adidas, Asics, and On that competed with Nike on the sport’s biggest stage.

❤️

Friday night @ 7:30pm. New people welcome! PM me for details 👊🏼

Salad for breakfast isn’t weird, you’re weird for thinking it’s weird!

A lot of people don’t get in enough vegetables throughout their day. Think of breakfast as another meal you can get in an extra serving of veggies…add some protein to help you feel satiated throughout your morning! I like adding walnuts to my salads for the heart health benefits.

Wanting to come and try out a class- this body weight circuit class will be a good one to start with!

New month, new goals!! Who is up for a challenge!?

A quick, no-equipment workout you can do at home! take a quick rest only when needed!

Don’t know where to start? It doesn’t have to be scary or intimidating. It doesn’t have to take hours up in your day. Start small by adding a walk into your day, and some simple body weight exercises. You can start with body weight squats, push-ups off a bench or even the wall, some lunges, and some crunches. Aim for 3 sets of 10-15 for the first week or two, every other day and go from there. DM me any time for some guidance on how to get yourself started! You can do it!

Thank you Shalvi for the testimonial 🥰 I love the energy you bring to each class!

Here’s the workout we did last night… choose a weight that challenges you, and give it a try!

Move from exercise to exercise in each round with minimal rest. Rest 60s and repeat the round 1 more time before moving onto the next one.

If you try it, let me know what you think!

Finally getting to my pictures!
Last Friday was the biggest turnout yet- we fit 15 people into this gym and made good use of all the space!

We started off with a game- 3 teams of 5, holding plank position to roll a 10 or 15lb slam ball down the line. The person at the end will carry the ball back to the beginning of the line, and everyone scoots down to try and make it to the end of the gym first.

We did some stretching and mobility on the mats, and got into a 5 station circuit: 60s each
- forward bounds (modify: walking lunges)
- plank walkouts
- walking knee drivers on the bench
- burpees
- squat to press

They repeated the circuit while doing abs in between.

Next workout is scheduled for Friday February 3rd!

📸 thanks Sofia for taking pictures!

Looking for women Interested in group fitness classes with a certified personal trainer held throughout the winter. Classes will be held Friday evenings at a local school. Classes will run December 2nd to April 28th.

Workouts are usually circuit based, using dumbbells, your own body weight, slam balls, bands etc. A mix of cardio, HIIT, strength, core & flexibility.

PM me with any questions!

**edited: you will require your own personal yoga mat, and your own dumbbells in the range of 3-10lbs is a good starting point. I will have some but not enough for everyone! I will also have heavier dumbbells when needed, and slam balls.

Group Fitness Classes starts next Tuesday evening @ 7pm!

These classes are beginner friendly focusing on cardio, strength, and stretches focusing on mobility + flexibility.

What you will need: Yoga Mat, appropriate shoes, light weights, and a water bottle and towel.

Please send me a PM if you have any questions, to get in the chat group regarding upcoming classes, and I will PM you the location!

Classes are led by a certified personal trainer.

Is there anyone in the group currently running?

https://marathonhandbook.com/how-many-days-a-week-should-i-run/

How Many Days A Week Should I Run? Here's The Optimal Running Frequency Run too little and you don’t get fit. Run too much and you get hurt. This begs the question: How many days a week should I run? There is no magic number of...

Top 3 winter running injuries and how to prevent them Winter means colder temperatures, harder surfaces and uneven terrain. These conditions can lead to a host of running injuries if not properly planned for. A tight, cold muscle forced to ...

A gentle reminder 💕

It’s time to start dressing warmer when heading out for your run! Here’s a handy guide if you’re not quite sure what to wear.

Outdoor bootcamp classes have moved to evenings starting TONIGHT! DM me for more info!

Upper body circuit count down + sprints and slam balls. Finished with a core burner. Great job everyone!

Beautiful morning for a circuit!

Great job today ladies! You continue to show up and give it all you got! 💪🏼 ❤️

Another circuit in the books!

Full body strength + HIIT

5 exercises- 1minute at each station
-slam balls
-squat to press
-push ups
-squat curl + press
-KB swing

Sprint, followed by 20s of ea. exercise w/10s rest:
-Mtn climbers
-high knees
-flutter kicks
-plank shoulder taps
-plank hold

All of that X2!!

Then 1 round of my Arm blaster circuit!

Well done ladies!

It rained and stopped long enough for these ladies to get their workout in. Great job ladies!

I put the ladies through a HIIT surprise workout today! They ran to a pile on pylons that had an exercise written on the inside, ran back to their mats and completed the exercise. They repeated this for 13 minutes before we moved onto the next circuit. Well done ladies! Enjoy your day!

I am hosting a July Fitness Challenge, if you don't know about it yet but are interested in more info, send me a DM! Starts Monday July 5th.

Today’s outdoor circuit workout from home.
5minute AMRAP (as many rounds as possible) followed by a 1KM run for speed. Repeated 4x.
And a pic of dinner the night before- Caprese Pasta..delish!

Edit: next class Monday night @7:30pm

Next classes scheduled for Monday @ 7:30am and Tuesday @ 7:30pm

See you tonight at 7:30 for Sculpted Legs, Glutes + Core!

Well said!!

Celebrate your small victories. Better sleep, exercising becomes easier, your clothes fit better, daily tasks become easier, fewer cravings, enjoying healthy eating and looking forward to your next workout.

Don’t wait until you reach your goal to be proud of yourself.

Be proud of each step you take toward reaching your goal 💕

What exercise do YOU LOVE to HATE?

For me I'd have to say Bulgarian Lunges!

😆

I'm a runner Hysterical description of a marathon runner in training. Posted by faithfulsouls

Happy Friday!

It’s coming up to 15 years since the biggest race of my life! This video still gives me goose bumps.

https://youtu.be/u8nYY1nlhqQ

IMLP '06 Swim Start Ironman USA Lake Placid swim start on July 23, 2006.