https://www.suncoastfit.com/blog daily 0.75 2021-03-12 https://www.suncoastfit.com/blog/2021/3/12/mega-blueberry-muffins monthly 0.5 2021-03-12 https://www.suncoastfit.com/blog/2020/10/21/modifications-and-variations-taking-good-care-in-fitness-class monthly 0.5 2020-10-21 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1603308218328-7ODHHU5EAGK3SGS7CU31/SunCoastFit%2B17.jpg Fitness and Healthy Living Articles - Modifications and Variations: taking good care in fitness class - Wall push up https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1603307977439-5RC3K2CJXBFVELXM97VI/SunCoastFit+91.jpg Fitness and Healthy Living Articles - Modifications and Variations: taking good care in fitness class - Incline push up https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1603308039259-QA5I4P1TSHC5U7O1C67G/SunCoastFit+19.jpg Fitness and Healthy Living Articles - Modifications and Variations: taking good care in fitness class - Kneeling push up https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1603308057567-L8BMRUKDTMXAOVMZLE2I/SunCoastFit+21.jpg Fitness and Healthy Living Articles - Modifications and Variations: taking good care in fitness class - Full push up https://www.suncoastfit.com/blog/2020/4/20/caring-about-yourself-amp-the-environment-with-your-yoga-mat monthly 0.5 2020-04-20 https://www.suncoastfit.com/blog/2019/8/23/why-i-wrote-my-book monthly 0.5 2019-09-27 https://www.suncoastfit.com/blog/2019/3/10/you-are-not-too-old-and-its-not-too-late monthly 0.5 2020-05-14 https://www.suncoastfit.com/blog/2019/2/11/staying-on-track-to-fitness-goals-why-is-it-so-hard monthly 0.5 2019-02-16 https://www.suncoastfit.com/blog/2019/1/23/tips-for-beginner-runners monthly 0.5 2019-01-25 https://www.suncoastfit.com/blog/2018/10/8/exercise-ideas-for-problem-knees monthly 0.5 2018-10-09 https://www.suncoastfit.com/blog/2018/8/28/blackberry-apple-crisp monthly 0.5 2018-08-28 https://www.suncoastfit.com/blog/2018/8/13/what-are-your-fitness-goals monthly 0.5 2018-08-13 https://www.suncoastfit.com/blog/2018/6/19/summer-outdoor-fitness monthly 0.5 2018-06-28 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1530226981173-4FUS5D3TQ3ZE5V7P9TW3/Push+up+bench%3Abeach.jpeg Fitness and Healthy Living Articles - Summer Outdoor Fitness - Bench push ups: Choose a bench, picnic table, or driftwood log. Get into plank position with core engaged, wrists under shoulders, and body in one line. Bending at the elbows, lower yourself toward the bench, and then push back up. Repeat so that the last 2 pushups are challenging! Keep elbows close to work the back of the arms. https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1530225775464-H7GISAC8H0ISX3W26VJE/Triceps+dips+bench%3Abeach.jpg Fitness and Healthy Living Articles - Summer Outdoor Fitness - Triceps Dips: Place hands on the bench shoulder width apart. Slide your butt off the bench. Bend elbows, lowering down, and then push back up. Repeat about 8 times or until you are done! https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1530227197897-MCI3NMBLCVQIGRMB5DFB/summer+outdoor+fitness.jpg Fitness and Healthy Living Articles - Summer Outdoor Fitness - Routines change in the summer. When you are at the beach, going to the park with the kids/grandkids, travelling on summer vacation, here are some outdoor fitness ideas! https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1530226082986-9ZL6YYQ2T5K655TBLTYY/Bench%3Abeach+step+ups.jpg Fitness and Healthy Living Articles - Summer Outdoor Fitness - Bench step ups: Facing a bench, place one foot on the seat. Using power, push into the foot on the bench and lift the opposite knee. Come down and switch feet. Alternate sides and keep going! This will get the heart rate up. PS - safety first. If balance is a concern, perform a high knee march without a bench. https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1530226294043-8QVMH75IZ8B3PMVEFPQ1/Bench%3Abeach+lunge.jpg Fitness and Healthy Living Articles - Summer Outdoor Fitness - Elevated lunge: Face away from the bench, and place one foot behind you onto the seat. Hands on your hips, focus your gaze for balance. Bending into your front leg, lower and lift. Enjoy the view!     PS - Safety modification: this is another balance challenge and can also be done with the back foot on the ground. https://www.suncoastfit.com/blog/2018/5/21/hot-weather-hydration monthly 0.5 2018-05-25 https://www.suncoastfit.com/blog/2018/5/1/warm-ups-and-cool-downs monthly 0.5 2018-05-07 https://www.suncoastfit.com/blog/2018/4/24/healthy-does-not-equal-skinny monthly 0.5 2018-04-28 https://www.suncoastfit.com/blog/2018/2/28/carrot-cake-muffins-perfect-before-or-after-a-workout monthly 0.5 2018-05-21 https://www.suncoastfit.com/blog/2018/2/6/resistance-is-futile-actually-resistance-is-very-effective monthly 0.5 2018-05-21 https://www.suncoastfit.com/blog/2018/1/23/breathe monthly 0.5 2018-01-25 https://www.suncoastfit.com/blog/2018/1/9/mighty-muffins-blueberry-oatmeal-greek-yogurt monthly 0.5 2018-01-09 https://www.suncoastfit.com/blog/2017/12/31/pre-and-post-exercise-nutrition monthly 0.5 2018-01-01 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https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562260931298-LBN2UTGQXKOZU5HW5M8A/WalkerRunner_BookTrio.jpg Home | suncoastfit, sunshine coast bc https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562260500358-00RCRN9C1XFSCZP63T4V/Suncoastfit_Sechelt-BC.jpg Home | suncoastfit, sunshine coast bc https://www.suncoastfit.com/contact daily 0.75 2021-12-28 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1485135886565-0SMSO7WSFHJBV1BSNRTC/suncoastfit-home2.jpg Connect with Sandra Buchanan, suncoastfit https://www.suncoastfit.com/about daily 0.75 2021-07-14 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562178183694-36SFY1ZYBKIVSKGC7KJ3/46.jpg About https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562178544422-CE0Y32B9YTN9QLVZHENE/1.jpg About https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562178497920-W41997QPYO3IZOQIQKGG/Sandra+paddleboard.jpg About https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1562178519717-JUQWXCVNAN1IC85QA864/SunCoastFit+30.jpg About https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1597964739181-E478XH0IDF7HM9VYF0X1/Suncoast%25252B%25252528972%25252Bof%25252B1578%25252529.jpg About https://www.suncoastfit.com/walker-to-runner daily 0.75 2024-06-24 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1597966913758-TY51HXFVRVN4MONKFHK8/Suncoast%2B%2528124%2Bof%2B1578%2529%2B%25281%2529.jpg Walker to Runner https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1597182013726-V50R8VC05YL3JRFDN1T8/WalkerRunner_Mobile-cropped.png Walker to Runner https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1597106233077-VDYLSHMY7HJPQBF3WU6H/Stretching.jpg Walker to Runner - About me I worked in the rehabilitation field for many years as an occupational therapist prior to obtaining my personal training certification and launching my fitness company, Suncoastfit. Being an avid runner all my life, I’ve completed many run events including 10ks, half marathons, and one full marathon. Grounded in my passion for running, I developed and lead the "Walker to 30 Minute Runner" clinics. Watching clients transition from avid walkers to successful runners led me to write the book “Walker to 30 Minute Runner”. I am thrilled to be able to share these powerful strategies and to bring running into people’s lives! https://www.suncoastfit.com/pilates-plus daily 0.75 2025-04-07 https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1597425867063-P43NDCZSSGFKPID4OUY3/SunCoastFit%2B39.jpg Pilates Plus https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1564765223956-UW0FT8RVSZFW5QLV3NL7/SunCoastFit+70.jpg Pilates Plus https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1564765284229-P12TDUFCC0QWXSGFC0PY/SunCoastFit+50.jpg Pilates Plus https://images.squarespace-cdn.com/content/v1/58827c83f7e0ab83a5621883/1564765304588-DHCV6S346HWBIV8FIT2R/SunCoastFit+39.jpg Pilates Plus https://www.suncoastfit.com/new-page daily 0.75 2020-08-07 https://www.suncoastfit.com/new-page-2 daily 0.75 2020-08-07