Multi Colored Bar

Workout @ Home

Let’s Keep Moving!

We have put together a number of resources so that you can stay healthy and active at home during this time. We know that regular physical activity and healthy eating are the key to general well-being. Although it may be tempting in this time to let everything slide, resist the urge to lose your healthy habits!

Want something that you don’t see here? Email our Wellness Supervisor, Jen Telfer at jtelfer@trileisure.com

This week’s workout:

FB POST Workout @ Home (6)

At-Home Workouts from our Fitness Experts

This is where we post our weekly workouts! (Wednesdays)

You can also receive notifications and the workouts on our new app, available now on the Apple App Store AND Google Play Store. Just search "TransAlta Tri Leisure Centre" and download it today for all of our latest news and updates - including re-opening information!

Workout 1 | April 29 (Printable PDF with full instructions HERE)

Workout 2 (Chair Workout) | May 6 (Printable PDF with instructions HERE)

Workout 3 (Pillow Workout) | May 13 (Printable PDF with instructions HERE)

Workout 4 (Cardio Core) | May 20 (Printable PDF with instructions HERE)

Workout 5 (Backpack Strength) | May 27 (Printable PDF with instructions HERE)

Workout 6 (Use What You Have) | June 3 (Printable PDF with instructions HERE)

U of A Free Online (Zoom) Classes and IG Workouts

As always, the experts at the U of A have outdone themselves with these innovative ways to stay active!

Online Digital Coach and Workouts

Our friends at Apple Fitness and Life Fitness have given us a whole library of online at-home workouts for you! Just sign up with your name and email and unlock your own digital coach to help you keep up your routine.

There are three streams to try: Bodyweight workouts, small equipment workouts and recovery/stretching workouts.

We hope we’ll see you soon, but in the meantime, check these out HERE!

Be Fit for Life Network - At-Home Resources

This group have been compiling links and downloads to help people stay active while we all navigate through COVID-19 and its restrictions. It has quite a long list for adults, children and families and can be accessed HERE.

Octane Fitness 

This company is one of our fitness suppliers and they always have fun exercise ideas. They are posting home workouts HERE.

Yoga on YouTube

We recommend the yoga videos on this YouTube page. They are really great: free, easy to follow and high quality. Check them out HERE.

  

GREAT article From Globe & Mail with a ton of cool resources in it!

Red Cross Water Safety

Print out and complete a worksheet or two on swim safety from the Red Cross. 

Cool Detective EN
Get_Help_EN
Have_Fun_-_colour
Its_in_the_bag_-_colour
Open_Water_Word_Search_EN
Overboard_EN
PFD_Checklist_EN
Summer_Smart_Activity_Booklet
The_7_Differences
The_Observer
Toss_Up_EN

Ever Active Resources for COVID-19

Another great organization that has so much available for families to take advantage of HERE.

For Athletes

This is an athlete resource from Team Canada called Managing Uncertainty for our budding young athletes who are missing their sports!

Be Fit for Life Ideas for Kids and Families

Movement Dice
There are quite a few versions of the Movement Dice Posters. You could also use a blank one and create different ones each day, week, etc.
Here is a video of an example.
http://befitforlife.ca/resources/movementdice

Relay Games
These types of games would work well if students are at home with other family members.
Here is an example of an active game of tik tac toe. This same idea could be used for spelling or math.

Warm Up Poster
Use this poster to create a home fitness routine.
http://befitforlife.ca/resources/lets-warm-up

Zen Me
Mindfulness activities that include strategies to manage stress, emotions and attention
http://befitforlife.ca/resources/zenhandout

Yoga Techniques
Small space movement activities
Here is a link to a 30 minute yoga sequence loaded onto powerpoint

AMA Youth Run Club
The Alberta Medical Association Youth Run Club has many resources to keep the whole family moving. Follow along this Yoga & Relaxation Sequence or try these Partner Strength Training Exercises.

10 At Home Learning & Movement Activities
Activities compiled by Phys. Ed. Teacher, Kevin Tiller
https://drive.google.com/file/d/1e_wiOgOgfkIXpVLo-ST0hi2J-L2mf3BN/view

DANCEPL3Y
A YouTube Playlist of Home Dances for COVID-19
They also have Daily Live Classes found at https://www.pl3yinc.com/at-home-pl3y-classes
Another YouTube playlist of Follow-Along Dances for Phys-Ed

Just Dance Kids
Just Dance Kids has many dances to follow along to on YouTube. Gather the family and have a dance party!
https://www.youtube.com/results?search_query=just+dance+kids

ARPAs Nature Play Flash Cards
Ideas and activities to rediscover play in natural spaces.
http://s3.arpaonline.ca/docs/nature-play_flash-cards_web.pdf

Active for Life Resources
AFL has a wealth of activity ideas and resource for parents. They have compiled a list of 200 activities to do with your kids at home.
https://activeforlife.com/200-activities-you-can-do-with-kids-at-home/

Medicine Hat Be Fit For Life’s Live Workouts & Active Breaks
Variety of instructor led home workouts and active breaks. Follow along for live at home workouts and active breaks. To be posted on YouTube afterwards.
Visit them on Youtube and Facebook

Calgary Board of Education At-Home Activities
Great variety of activities that can be done offline and outside
https://cbe.ab.ca/programs/curriculum/learning-at-home/Pages/k-6.aspx

BOKS Kids At Home
Live workouts and home activity packs.
https://www.bokskids.ca/boks-at-home/

Joe Wicks – Kids Workouts to Do At Home
A variety of YouTube workouts that can be done at home.
https://www.youtube.com/playlist?list=PLyCLoPd4VxBvPHOpzoEk5onAEbq40g2-k

Adventure Play
Learn tips to encourage Adventure PLAY
Download the handout for parents/caregivers/leaders
Download the Adventure Play BINGO card.

Grande Prairie Regional Sport Connection At-Home Sport & Recreation
Find local and non-local resources compiled by sport and recreation partners in Grande Prairie
https://gpsportconnect.ca/online-fitness-classes

AniMoves Indigenous Languages Edition
Use the deck of Alphabet AniMoves to help explore fun and creative movements while learning the names of animals in Indigenous languages of Alberta. Download the Cree Edition, Blackfoot Edition & Stoney Nakoda Edition.

A Blackfoot Movement Story
This moving story book was created as an introduction to the Blackfoot Creation Story. Download the story and move along to it!

Online OPEN PE Network – weekly at home lesson plans
This website is great for a PE teacher to teach from home
https://openphysed.org/activeschools/activehome

Get Outside And Play Free Resources
Download resources to help dress for the weather and play outside.
https://getoutsideandplay.ca/resources

Mindful Moments Bookmarks
These fun colourful bookmarks provide everyday ideas and simple techniques to inspire mindfulness. This resource was developed in partnership with the CHHS Blue Crew Wellness Team. Print the document, linked here, double-sided on cardstock and cut into bookmarks to share.

Canada’s National Ballet School’s Sharing Dance
Canada’s National Ballet School provides many different opportunities for people of all ages and abilities to share dance. They are sharing videos online for all ages. Scroll to the bottom for a 2 part video under the “All Ages” section. Easy to follow breakdown of the dance and includes a seated modification.
https://www.nbs-enb.ca/Sharing-Dance/Bring-Dance-Into-Your-Home

At-Home Workouts from our Fitness Experts

This is where we post our weekly workouts! (Wednesdays)

You can also receive notifications and the workouts on our new app, available now on the Apple App Store AND Google Play Store. Just search "TransAlta Tri Leisure Centre" and download it today for all of our latest news and updates - including re-opening information!

Workout 1 | April 29 (Printable PDF with full instructions HERE)

Workout 2 (Chair Workout) | May 6 (Printable PDF with instructions HERE)

Workout 3 (Pillow Workout) | May 13 (Printable PDF with instructions HERE)

Workout 4 (Cardio Core) | May 20 (Printable PDF with instructions HERE)

Workout 5 (Backpack Strength) | May 27 (Printable PDF with instructions HERE)

Workout 6 (Use What You Have) | June 3 (Printable PDF with instructions HERE)

U of A Free Online (Zoom) Classes and IG Workouts

As always, the experts at the U of A have outdone themselves with these innovative ways to stay active!

Online Digital Coach and Workouts

Our friends at Apple Fitness and Life Fitness have given us a whole library of online at-home workouts for you! Just sign up with your name and email and unlock your own digital coach to help you keep up your routine.

There are three streams to try: Bodyweight workouts, small equipment workouts and recovery/stretching workouts.

We hope we’ll see you soon, but in the meantime, check these out HERE!

Be Fit for Life Network - At-Home Resources

This group have been compiling links and downloads to help people stay active while we all navigate through COVID-19 and its restrictions. It has quite a long list for adults, children and families and can be accessed HERE.

Octane Fitness 

This company is one of our fitness suppliers and they always have fun exercise ideas. They are posting home workouts HERE.

Yoga on YouTube

We recommend the yoga videos on this YouTube page. They are really great: free, easy to follow and high quality. Check them out HERE.

  

GREAT article From Globe & Mail with a ton of cool resources in it!

Red Cross Water Safety

Print out and complete a worksheet or two on swim safety from the Red Cross. 

Cool Detective EN
Get_Help_EN
Have_Fun_-_colour
Its_in_the_bag_-_colour
Open_Water_Word_Search_EN
Overboard_EN
PFD_Checklist_EN
Summer_Smart_Activity_Booklet
The_7_Differences
The_Observer
Toss_Up_EN

Ever Active Resources for COVID-19

Another great organization that has so much available for families to take advantage of HERE.

For Athletes

This is an athlete resource from Team Canada called Managing Uncertainty for our budding young athletes who are missing their sports!

Be Fit for Life Ideas for Kids and Families

Movement Dice
There are quite a few versions of the Movement Dice Posters. You could also use a blank one and create different ones each day, week, etc.
Here is a video of an example.
http://befitforlife.ca/resources/movementdice

Relay Games
These types of games would work well if students are at home with other family members.
Here is an example of an active game of tik tac toe. This same idea could be used for spelling or math.

Warm Up Poster
Use this poster to create a home fitness routine.
http://befitforlife.ca/resources/lets-warm-up

Zen Me
Mindfulness activities that include strategies to manage stress, emotions and attention
http://befitforlife.ca/resources/zenhandout

Yoga Techniques
Small space movement activities
Here is a link to a 30 minute yoga sequence loaded onto powerpoint

AMA Youth Run Club
The Alberta Medical Association Youth Run Club has many resources to keep the whole family moving. Follow along this Yoga & Relaxation Sequence or try these Partner Strength Training Exercises.

10 At Home Learning & Movement Activities
Activities compiled by Phys. Ed. Teacher, Kevin Tiller
https://drive.google.com/file/d/1e_wiOgOgfkIXpVLo-ST0hi2J-L2mf3BN/view

DANCEPL3Y
A YouTube Playlist of Home Dances for COVID-19
They also have Daily Live Classes found at https://www.pl3yinc.com/at-home-pl3y-classes
Another YouTube playlist of Follow-Along Dances for Phys-Ed

Just Dance Kids
Just Dance Kids has many dances to follow along to on YouTube. Gather the family and have a dance party!
https://www.youtube.com/results?search_query=just+dance+kids

ARPAs Nature Play Flash Cards
Ideas and activities to rediscover play in natural spaces.
http://s3.arpaonline.ca/docs/nature-play_flash-cards_web.pdf

Active for Life Resources
AFL has a wealth of activity ideas and resource for parents. They have compiled a list of 200 activities to do with your kids at home.
https://activeforlife.com/200-activities-you-can-do-with-kids-at-home/

Medicine Hat Be Fit For Life’s Live Workouts & Active Breaks
Variety of instructor led home workouts and active breaks. Follow along for live at home workouts and active breaks. To be posted on YouTube afterwards.
Visit them on Youtube and Facebook

Calgary Board of Education At-Home Activities
Great variety of activities that can be done offline and outside
https://cbe.ab.ca/programs/curriculum/learning-at-home/Pages/k-6.aspx

BOKS Kids At Home
Live workouts and home activity packs.
https://www.bokskids.ca/boks-at-home/

Joe Wicks – Kids Workouts to Do At Home
A variety of YouTube workouts that can be done at home.
https://www.youtube.com/playlist?list=PLyCLoPd4VxBvPHOpzoEk5onAEbq40g2-k

Adventure Play
Learn tips to encourage Adventure PLAY
Download the handout for parents/caregivers/leaders
Download the Adventure Play BINGO card.

Grande Prairie Regional Sport Connection At-Home Sport & Recreation
Find local and non-local resources compiled by sport and recreation partners in Grande Prairie
https://gpsportconnect.ca/online-fitness-classes

AniMoves Indigenous Languages Edition
Use the deck of Alphabet AniMoves to help explore fun and creative movements while learning the names of animals in Indigenous languages of Alberta. Download the Cree Edition, Blackfoot Edition & Stoney Nakoda Edition.

A Blackfoot Movement Story
This moving story book was created as an introduction to the Blackfoot Creation Story. Download the story and move along to it!

Online OPEN PE Network – weekly at home lesson plans
This website is great for a PE teacher to teach from home
https://openphysed.org/activeschools/activehome

Get Outside And Play Free Resources
Download resources to help dress for the weather and play outside.
https://getoutsideandplay.ca/resources

Mindful Moments Bookmarks
These fun colourful bookmarks provide everyday ideas and simple techniques to inspire mindfulness. This resource was developed in partnership with the CHHS Blue Crew Wellness Team. Print the document, linked here, double-sided on cardstock and cut into bookmarks to share.

Canada’s National Ballet School’s Sharing Dance
Canada’s National Ballet School provides many different opportunities for people of all ages and abilities to share dance. They are sharing videos online for all ages. Scroll to the bottom for a 2 part video under the “All Ages” section. Easy to follow breakdown of the dance and includes a seated modification.
https://www.nbs-enb.ca/Sharing-Dance/Bring-Dance-Into-Your-Home