Hey you guys!

Well here we are, another several months gone buy without a post… ! MAN I SUCK!! However, what better post to get back into things than a new #RISEANDSWEAT! So excited about this one you guys! We start tomorrow (December 3rd) and we’ll have our last day and I’ll draw the winner on December 23rd!


I figured it’s pretty much the PERFECT time for a little workout challenge because it’s just getting into the heat of the holiday season with drinks and food, late nights, sweet treats, repeat x a million different parties and events. So… I figured I would do my best to motivate you guys to try and get some sweatin in amongst all the eating, drinking and late nights! At least try and offset some of those potentially poor decisions haha. 

Alright guys … here are your instructions for the December #riseandsweat. The concept couldn’t be simpler. The point of the challenge is to be more active than you are right now! This doesn’t mean crazy intense workouts every day (unless that is what you’re into, and if you are, I can totally point you in the right direction where to find some!). But if that’s not your jam, then just get up and MOVE. Go for a walk, do a little yoga or just a nice 5-10 minute stretch, try out a new class at your local gym, or challenge your kids (or pet) to a race around the couch. I really don’t care what you do, just do SOMETHING to get the blood circulating and ideally get your heart rate up! Just get your booty up a little earlier each morning and do something active!!!! Your future self will thank you.

I’ve done these in the past, and they’re always so much fun! One thing I hear is ‘what if I can’t do it in the morning’? Yes, this challenge is called ‘riseandsweat’, and I would LOVE for you to TRY getting up a little earlier and starting your day with some movement… but if you absolutely can not, just get it in when you can! After all, this challenge is just about getting people moving and more active! So any time of day is great!

However… Here are a few reasons why I’m promoting AM sweat sesh’s vs evening.
* Boost your metabolism and gets your digestion started
* Boosts your mood! Exercise gives you endorphins and endorphins make you happy — why wouldn’t you want to be in a great mood to start the day
* You’ll ACTUALLY workout – If you wait til later in the day, the chances of something ‘getting in the way’ are pretty good
* You’ll sleep better! – If you workout later in the day, those same endorphins that are putting you in a good mood in the morning can disrupt your sleep at night (if you save your workout until too close to bedtime!)

OK, so hopefully I’ve convinced you to try sweating first thing in the AM… 
Now, how does this challenge work? … Easy.

> Get up and start your day with some form of activity. (Anything from a walk, to yoga, to stretching, to a full on workout)
> Take a pic or video of what you’re doing for your #riseandsweat. *Note: This can be a pic of your workout equipment, your    space, your recovery drink… anything you want! It doesn’t have to be your face! haha
> Tag me (@andreagnys) and hashtag #riseandsweat

Every time you post, you get an entry to win one of the prizes from the challenge! (I’m giving away a couple #muttmalas , as well as everyones fave, a head to toe Under Armour Canada prize pack (your choice of shirt, pants, shoes, sports bra/boxers for the boys, and a bag!)

>> Share challenge (repost it on your facebook or insta)
>>Tag friends that you want to do the challenge with you!!
>> You get an entry for every post… so if you’re feeling extra ambitious, do a double header! Yes I want you to workout in the AM, but if you’re wanting to do something else in the evening, you’ll totally get credit for it! 

I am going to be posting 1 exercise each day. I will post it the night before (IE: tonight, Dec 2 I am posting the workout for tomorrow, Dec 3rd…) 

👉you DO NOT have to do the exercise that I post – this is just a ‘move of the day’ I’ve chosen… these are simply guides or ideas for those of you that aren’t really sure what to do and want some inspiration
👉You DO NOT have to do something every day of the 21 days to win – each time you post you get an entry. Of course – the more you do, the more likely you are to win!

I will be drawing a winner on December 23rd for the Under Armour prize pack. There will be some random prizes throughout the 21 days, so be sure to be as consistent as you can, and always tag me (@andreagnys) and hashtag #riseandsweat!! 

Can’t wait to sweat with you guys for the next 21 days ! You know… 21 days form a habit, so get on it!!!!

Any questions – let me know! 

PS. If you’re looking for somewhere to start with workouts, I’ve got a couple options for you! 
👉Beachbody On Demand – my fave option! I’ve been doing CoreDeForce for a month and I’m ADDICTED. But there’s tons of options and there’s a ridiculous deal going on right now – for 100 bucks you have access to every Beachbody workout out there
👉Tone it Up – these gals are wicked. And a lot of the workouts on here are free!
👉Kayla Itsines – Haven’t done these myself but I’ve heard amazing things.
👉And then of course, there are some options right here, on! 🙂 

Bodyweight legs workout

Hey guys! 

HOLY CRAP, can you believe it’s already DECEMBER???? OMG.

I seriously have no idea where the time has gone… but it’s my fave time of year. I just love it! One thing I will say though, is if there’s ANY time of year where workouts are SO important (in my opinion) — it’s NOW. Most people spend a LOT of time during the month of December eating (and not always healthy stuff), and drinking… LOTS of drinking. Mulled wines, eggnog, fancy cocktails, hot cider… ALL delicious… all not so great for the bod after a full month. 

SO… that said… it’s super important to try and keep up with your workouts. I am a huge advocate of enjoying the holidays to the fullest. I LOVE sweet treats, I LOVE all the fun cocktails and I love all the delicious holiday meals.

Anyway… I have a leg workout for you. It’s one I’ve posted on my instagram several times… and I’ve also included it in many of my challenges, but I’ve never done a blog post of it where I’ve broken it down for you. So – here goes.

This workout is awesome because you can do it with some weight if you want to, but it an absolutely be done bodyweight style, which means you can do it anywhere! (~NO EXCUSES~)


Continue Reading →

#riseandsweat July

Alright guys … here are your instructions for the July #riseandsweat. Pretty straight forward. It’s simple. Get your booty’s up a little earlier each morning and do something active!!!! Your future self will thank you.


Continue Reading →

The ‘No Excuses’ Workout plan

 So – you’re packing up your bags and headed on vacation. You’ve been working hard the last few months to get your bod in tip top shape for the beach (wedding, reunion etc). What’s going to happen when you get there? Likely, there are going to be lots of options for delicious sugary beverages, and fatty, savory snacks. What now?

 One of the things I think we’re all guilty of is working super hard towards a specific goal (usually for an event of some kind), and once that event arrives/passes, we fall off the wagon. We think “oh, well I worked so hard the last little while and I looked good… I deserve a little break with some indulgences now”. Then we think “I’ll get back on track next week, just going to take a little break from being so ON”. And that ‘break week’ turns into ‘break month’, and so on. You see where I’m headed… it’s a vicious cycle.

So how do we fix this? Well… the best thing to do is to try and form a habit; something that we just do, without even thinking about it. It is said that it takes 21 days to form a habit or routine – 21 days before this behavior we’re trying to adapt to becomes second nature. Let’s get on it.

Continue Reading →

Friday Faves – Hawaii Workout Edition

Happy Friday!

I can not believe that we have only 2 more days here already. The total time of our trip was from Wednesday night last week to late Saturday night this week… so it ends up being almost 10 full days which is pretty awesome!

We’ve managed to get a workout in every day except for 1, and we’ll finish up our last 2 days with workouts in the morning. 

I wanted to share some of the workouts we’ve done while being here as my ‘Friday faves’ post this week. There are ALWAYS reasons why you can’t workout.
1. Not enough time
2. No equipment
3. Not enough space
4. Don’t know what to do… etc.

1. There’s always time, you just have to make it a priority.
2. You don’t need equipment, there are tons of bodyweight workouts to do. We have some on our blog , and you find tons on pinterest too. 
3. You don’t need a lot of space. A lot of the workouts Greg and I do you can do it in an arms reach of space.
4. This is the worst excuse of ALL time. Open a book, get online… there are MILLIONS of free workouts EVERYWHERE. Just search for them.
Continue Reading →

Bodyweight workout & Spring Outfit

Happy Monday you guysss!

Normally Mondays are kinda slow, and sometimes a drag for us (like they are for many people), but in this case… we’re less than 48 hours away from Hawaii so we’re pretty pumped!

Tonight in our workout at Golds, we treated our class to a Bodyweight Beast workout (and when I say treated… I mean tortured)
Usually we use SOME weights at least in our classes, and do a combo of weights, core and cardio in high intensity interval training style. But every once n awhile we’ll toss in a bodyweight only class to shake things up! It’s the best too when we have new people come to the class on a bodyweight day, because they assume it’s going to be a walk in the park, haha – oh you could not BE more wrong. Bodyweight is HARD.


Continue Reading →

New Years Bodyweight Workout!

Hey All,

First of all.. sorry about the delayed post. I have had 2 bouts of the flu in 3 days… waking up throwing up 2/3 days (NOT from a hangover) is NOT fun!!! So that is the excuse for the tardy workout post.


Happy New Year!! Trying to get off on the right foot but not too sure where to start? Well… first of all you can take a look at yesterdays post where I highlight a handful of my favourite workout programs that use little to no equipment. You can do them anytime, anywhere, and most of them are less than 30 minutes as well.

But, if you’d like an example of a straight forward, quick and dirty bodyweight workout – here is one we did while at home visiting family.

The breakdown is as follows.

>> Repeat each round x 4
>> 20 seconds per exercise 

Round 1
1. Leg lift push ups – do a regular push up and alternate raising right leg, push up, then left leg, push up
2. Cross body V-ups – laying on your back, raise a straight right leg to meet your left arm, then alternate 
3. Leg clap jumps – jump as high as you can, raise your right leg up and clap your hands under it, repeat switching legs
4. Ski abs – start in a plank position, jump feet in to outer side of your left hand, back to plank, jump feet to the outer side of left hand

Round 2
1. Push up jacks – push up, jack feet in and out, push up, jack feet in and out
2. V – ups – laying on back, raise straight legs to meet arms while raising shoulders off ground, repeat.
3. Clap back jumps 
4. In & Outs – start in plank, jump feet in to the hands, jump back out to plank

Round 3
1. Pendulum Push ups – start in regular push up position, step feet over to the right 45 degrees, push up, then step feet over to the     left side 45 degrees from centre, push up
2. Leg lift splits – raise both legs, lower to 4 inches above ground, split legs, repeat.
3. Drunken turkeys – kind of like a star jump
4. Plank up and over hops 

Round 4
1. Hand switch push ups – push up with 1 hand 6 inches ahead of the other, switch hand placement – repeat 
2. Atomic Flutters – laying on your back, do large flutter type kicks with your legs
3. In & Out squat jumps – start with feet together in squat position, jump to feet apart squat position, repeat 
4. Plank jacks – start in a plank position, and jack feet in and out

I was able to complete this workout post ALMOST before the end of the day on January 1st… but the resolution will have to be on a different day! 🙂 


xxx Andrea 


Need some inspiration for New Year’s fitness resolutions!?

Hey guys,

I hope everyone had a wonderful holiday season! I spent it back home with my family in Ontario and we had a great time. I know this is the time of year that everyone is super keen on their resolutions, starting over, getting healthy and feeling refreshed.


I thought it would be a good time to talk about a few of my favourite workout programs that Greg and I have done over the last couple years and give you some options to choose from if you’re feeling overwhelmed on where to start and what to do to get yourself back on track to kick off 2016.

Probably my favourite program we’ve done to date would be Shaun T’s Insanity Max 30. (click on the link and scroll down)


The programs Shaun T puts together are actually incredible. This one in particular blows my mind because it’s super hard (I’m exhausted at the end), it’s only 30 minutes start to finish, and the best part is you need ZERO equipment and such a small amount of space. Greg and I do it in our tiny little living room side by side, and it’s more than enough room. This program is perfect for someone that travels a lot, someone that has a small amount of time to get their sweat on each day, or someone that doesn’t have any weights or dumbbells to use. Actually, this program is literally perfect for everyone.

It’s definitely not a beginner program. But there’s a ‘modifier’ person in each video that you can follow if you’re jut starting out, and this makes it completely approachable for ANYONE.

I’ve done a few of Shaun T’s programs before… Insanity (Original) &  T-25 (click on the link and scroll down) and I’ve enjoyed them all. The original Insanity is good… a little longer than Max 30 (45-60mins) but still no equipment necessary! T-25 is also a great program to follow with varying levels (anyone can do it! Just modify when necessary). The first month of T-25 is equipment free, and the second month is minimal equipment (a set of dumbbells and a stretch band). Out of the 3, Max 30 was my fave, but I liked each of them for different reasons and it depends what your focus is. There are some great reviews on each to help you decide if you’re having trouble.

Here are a couple of my faves:
Insanity Max 30


The next one I’m going to suggest is another BeachBody program (I swear I don’t work for BeachBody or have any affiliation with them… haha it just so happens that they have some of the best programs in my humble opinion!) – 21 day fix extreme 


This program to be totally honest wasn’t MY personal favourite, only because I didn’t find it super challenging. The workouts are really good, you do need minimal equipment (a light set of dumbbells, a heavier set, and a stretch band), but the workouts are pretty similar to what Greg and I do in our bootcamp classes so I guess I didn’t find them super challenging. That said though, I know people that have had mega success on this program, and it is definitely approachable for any fitness level.

This is why I’ve included it as a suggestion because I do think the program is good – it just wasn’t my personal fave. The package also comes with containers for food. This is a big selling feature of the program — not only is there a workout program, but a whole eating section that teaches you how to portion out your food properly. Again, I think this is a great idea, and it’s really easy to understand and follow, it’s just time consuming. Also, I have many food restrictions. I pretty much am following a vegan diet (no meat, dairy, eggs) but I do eat fish. So that said. the portioning is trickier and there weren’t as many recipe options I found. Here’s a review of the 21 day fit extreme if you’re curious. 

Another program that Greg and I keep going back to and will do random workouts from it if we need something intense to do is the Max Workout Program




We originally purchased this about 5 years ago and gave it a try together. You do need some equipment for this one, so it’s definitely doable at the gym, but can totally be done at home too. All you need for these is set of dumbbells (maybe 2 sets) and a pull up bar. The workouts are super intense, short and there’s a good variety as you progress from 1 level to the next. 

Here’s a great FAQ page that answers many of the questions you’re likely wondering. Also, here is a really honest review of the program that I found. 


The last one I’ll suggest is a website I’ve followed for ages now. It’s called BodyRock.


When this page first started, it was almost ALWAYS bodyweight only workouts which was awesome. Over the years, they’ve added some random pieces of equipment that I’m not so crazy about… but it’s definitely still worth checking out. In the link (under BodyRock above) it will take you right to the ‘bodyweight’ section of the workouts. 

The key with any of these programs is realizing that what worked for me may not work for you, and vise versa. It is important to find a program that not only challenges you, but that you enjoy. Because if you don’t enjoy it you’re not going to stick to it!

Of course, you can always check on our page here, under the bodyweight section (under workouts) because we try to post as many workouts as we can in that section as well!

Be sure to check back tomorrow, as we’ll have a great NEW YEARS workout (all bodyweight, do it anywhere!) for you to try!

Have a wonderful eve tonight, friends! See you in 2016!

xxx Andrea