10 Ways to Workout Without Equipment


Home Fitness – 10 Ways to Workout Without Equipment

Wouldn’t it be wonderful to be able to afford all of that fancy equipment found in the professional gyms?  Well, as nice as it sounds, it just isn’t an option for most people.  And since exercise is so important, you need exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun and keep your momentum going, you can blast music while you’re working out, watch your favourite television program or invite a friend, co-worker or even a neighbour over to join you and keep you on track and accountable with your fitness goals.

home fitness

10 great exercises that you can do at home, without any equipment:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise.  However, if the weather has other ideas, you can just as easily get an effective walking workout at home.  If you have a flight of stairs, go up and down them a few times.  (You could even grab a load of laundry as you’re going that way anyway!)  This will help to tone up your legs, while getting some low impact aerobic exercise as well.  If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the j

2.  Jumping Jacks – These are always fun, as they bring back memories of being a kid!  Who hasn’t done jumping jacks for fun as a child?  Well, surprise – they are also great cardio exercises, and good for warming up, too.

3. Pushups – These are probably not the most favourite exercise of many people, but while they can be hard to do, you can find easier ways to do them.  You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you.  Do them on your knees, instead of keeping your legs straight.  Or, do them standing up against a wall.  You will be building up arm strength and working out muscles in your chest area.

4. Leg Lifts – These are great for building up strength and muscles in your legs.  If you find it hard to do the exercises with your legs straight, try bending them slightly.

wall crunches5. Crunches – The best exercise for building up and strengthening abdominal muscles.  When you’re just getting started, don’t worry about getting your head all the way up.  So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

6. Jogging In Place – Jogging is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

7. Squats – These are wonderful exercises for your legs and buttocks.  You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult.  As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this!  Just use whatever you can find in your house.  Start out with something lighter, such as a can of peas, and work yourself up to heavier items.  You can use milk jugs, laundry detergent bottles or even water jugs.

9. Dancing – Dancing is a wonderful exercise, which is great for your heart.  Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles.  (Just remember to be careful!)


Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month.  You don’t even need the expensive equipment in order to give your body an effective workout.  Use what you have in your house, and work out in the comfort of your home.  You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

What factors should you consider when selecting a large haul carrier?

Factors to Consider when Selecting a Large Haul Carrier

When you’re preparing to ship large and heavy equipment, they are many factors that you need to consider. We get asked these questions all the time, so we thought you would find it useful to know all that’s involved in our quoting process.

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Heavy Haul Trucking Companies ship items that don’t fit on standard flatbed trailers; this type of freight is commonly referred to as Over-Dimensional or Over-Weight. Large Hauls require special considerations due to transportation regulations on size and weight restrictions. Shipping bulldozers, cranes, tractors, or other heavy industrial or farm equipment requires a specialized hauler.

The first step in shipping heavy equipment is to have accurate dimensions and weight that you can provide to the transporter. These can help the transporter determine the type of trailer needed, and if any special considerations need to be made. You can consult your owner’s manual for more information regarding your equipment’s specific dimensions and weight.

Once you have the dimensions, you can then consider your various heavy equipment shipping options. Your equipment may be towed, shipped on a flatbed, or it may require a special trailer. We often fabricate special equipment to suite specific loads. If your cargo requires International shipping as well, then presents a whole new set of decisions as well. Carefully research your options and choose one that will work for you.


Your next step is selecting a transportation company. Heavy equipment hauling can be a difficult task, and it is vitally important to choose a company that specializes in heavy haul loads.

Working with an experienced broker can help take some of the guesswork out of the shipping process, while working directly with a business or an owner/operator can allow you to be more involved in the process and can often result in more personalized service.

Before the day of the move, you will need to prepare your equipment for transportation. Take steps to make sure that your equipment will arrive safely and is prepared for any adverse weather and road conditions it may encounter in transit. You might need to make special preparations for overweight or oversized equipment. Work with your service provider to acquire all necessary permits for the day of the move.

What is the value of the piece of equipment to your shipping? All legal carriers are required to have a certain amount of insurance, but you may need to purchase more in order to be properly protected. When purchasing heavy equipment freight insurance, make sure you know what your policy covers and how to make a claim should the need arise.

Shipping heavy equipment does not have to be such a heavy burden. A little research and preparation can go a long way toward ensuring a smooth, trouble free shipping experience. It is important to select a carrier that is experienced in heavy haul freight. Triton has been moving heavy haul freight for over 20 years. We move hundreds of loads every year, and know what it takes to get the job done right, on time every time! Enjoy peace of mind knowing that Triton is the safest and most secure way to ship.

From facilities in Chilliwack BC and Edmonton, AB Triton Transport’s heavy haul fleet operates throughout Canada and the continental United States.

At Triton we are proud to operate one of the industries most modern fleets giving us the ability to meet your specific needs by putting together a configuration of equipment to match any load. From the most eco-friendly tractors on the road to having a wide range of modular, versatile trailers Triton Transport is prepared for just about any load.

We combine our experienced, skilled and safe operators with a modern, versatile fleet of equipment so that we can provide the most competitive, efficient and safe transportation solutions in the market. Our over the highway heavy haul fleet is capable of providing transportation solutions from standard legal freight to 165,000lbs pay load and can also haul supported loads up to 80’ long.

Contact Justin Cheverie to see what solutions we can provide.

For loads beyond these parameters please contact our Project Management division .





Oktoberfest Health Challenge!

You are all invited to join your JHSC in a Health and Wellness walking challenge.

The challenge is from Oct 1-31st . We have chosen an Oktoberfest theme to walk the beautiful countryside along the Rhine River in Germany – from Frankfurt to Bonn.

Thank you to all who have registered. Please send your updates to Sarah or myself to track your progress for you. We will update and email all the participants the tracking sheet every week. You can send them to us daily or weekly – whichever works best for you. If you carry your iPhone with you there is already a health app on your phone, but there are plenty of pedometer or step apps for free for all the different kinds of smart phones. Or, for around $10 you can buy a pedometer you hook onto your belt if that’s easier. The idea is to keep it simple and get in motion! You may be surprised by how many (or how few) steps you actually take in a day!

EVERY SINGLE STEP counts towards a healthier you, so even if you just want to record your daily steps and be part of the challenge we welcome all participation! If you are trying to complete the challenge, you should know that the trip is 156 KM so you will need to average 6000 steps or about 5KM per day. We have decided that we will also give credit to anyone who is a bicyclist or swimmer and steps will be calculated as follows:

  • For every KM bicycled, we will give you 300 steps
  • For every 100 M swam, we will award you 475 steps
  • We are using 1250 steps as one KM to do our calculations.


Oh and yes, there are incentive prizes – though truthfully the greatest reward is a healthier you! So on behalf of your entire Joint Health and Safety Committee I encourage your participation to join us on this journey!


Lisa McConnell

Safety & Compliance Manager

Here’s the form if you still need it triton walking challenge


Here are some Facts You Probably Didn’t Know About Oktoberfest!

Known for it’s buxom beer maids and bearded men wearing lederhosen, here are soem facts about the legendary annual German event that are certainly worth toasting.

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It’s not a beer festival

“Wuuuuhat”? Contrary to popular belief, Oktoberfest – or “Wiesn”, to the locals – is not a beer festival, but the anniversary celebration of the wedding between Bavarian Crown Prince Ludwig and his wife, Princess Therese of Saxony-Hildburghausen. When the love birds hitched in 1810, the royals commemorated the event with a public party where not a single drop of the liquid gold was spilled! It wasn’t until 1819 that the horse races were replaced by beer vendors. Despite their initial prudence, you’ll still find doting monarchists today raising a stein (“krug” in German) in honor of the old lord and lady who made it all possible.

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Oktoberfest doesn’t serve beer…

Another mind-boggling fact to get your weary head around, the festival doesn’t serve ‘beer’, per se, but the appropriately named Oktoberfestbier. Served in 13 huge drinking tents, and made by just six Munich-based breweries, these special tipples are unique to the event, and calling them anything less than their given namesake could see you in trouble with the devoted local patrons.
It has an alternative side…
Believe it or not, there’s much more to Oktoberfest than booze. Music is a very important factor in the celebrations, with every alcohol tent featuring brass bands playing a mix of reworked chart hits from the likes of the Black Eyed Peas alongside traditional German Oompah classics. If a song and dance isn’t your thing, you can head for the Armbrustschützenzelt tent. A popular pavilion for locals and internationals alike, you can spend your time inside drinking Paulaner brewhouse’s Oktoberfestbier, devouring a succulent knuckle of pork and practicing your bow and arrow skills in the annual crossbow competition.
Oktoberfest has attracted between 5 and 7 million visitors each year during the last decade. Statistics say that roughly 70% of visitors to Oktoberfest in Munich come from Bavaria, 15 % from the rest of Germany and 15% from European countries, the US, Australia and Canada.

Survival of the strongest

Not only are they exclusive to the party, these VIBs (Very Important Beers) pack a punch. Served in the classic 1-liter beer stein, the average Oktoberfestbier delivers a whopping 6% ABV, making these golden-amber lagers stronger than your average brew. Nevertheless, these strong beers are consumed in their olympic-sized pool load – with 6.4 million litres bought at last year’s event.

No drinking without consent

You’d think that this behemoth of a beer celebration would be a bit of an anything goes affair, but you’d be wrong. Drinking at Oktoberfest can only commence when the master of ceremonies – the mayor of Munich – cracks open the first barrel of beer, proclaiming ‘O’ zapft is’ (‘It’s tapped!’).
The Oktoberfest “tents” are huge halls made from steel and wood. They are erected only for the Octoberfest, and then removed from the Wiesn. There are 14 large tents with seats for up to 10,000 people, inside and outside. Then there are about 18 smaller tents with seats for a few hundred guests. In summary, there more than 100,000 seats at Oktoberfest in Germany.

It doesn’t start in October

What’s in a name? Not much it seems, as this legendary autumn event doesn’t even start in October! Over the years there’s been a shift to an earlier, hopefully sunnier mid-September start, with the whole festival starting this year on September 19th, and it finished on October 4th, when 12 riflemen sounded a salute on the steps of the Bavaria Statue.

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Drink to your good health!

The reason why Oktoberfest has become such an important and popular Munich landmark is not out of mere hedonism, but necessity. Southern Bavaria was once notorious for its awful fresh water supply, so to avoid cholera, the plague and other such nasty ailments, locals would wet their whistles with the safer, arguably tastier alternative of beer. Water purification has come on leaps and bounds since the 19th century, but that’s not to say that some traditions are worth keeping nonetheless. So, drink to your good health, or ‘zum Wohl!’ as the locals shout!
Paris Hilton is permanently banned from Oktoberfest
While drinkers as young as 14 can join the party if accompanied by an adult, the security are known for their no-nonsense approach to safeguarding the celebration. A selection of handsy over-drinkers are banned each year, but top of the notoriety list is the hotel heiress.

Dressed in her skimpiest Bavarian ‘dirndl’ (the traditional Oktoberfest dress), the American socialite showed up to the 2006 to promote a brand of canned wine, without any sort of prior arrangement with the Oktoberfest organizers. After some sizeable and intoxicated public outrage, Paris was banished from ever returning to the party.
Entry to the Oktoberfest grounds (Wiesn) is free and you do not need to pay to go into the tents. The most expensive beer is sold at the Bratwurst Hall for 10.40€ for one liter.  The cheapest beer can be found at the Vinzenz Murr Metzgerstuben Tent for a straight 10€.

It’s a surprisingly kid-friendly zone

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Over recent years, organizers for the festival have tried to steer away from the image of the world’s most popular watering hole to a more family friendly extravaganza. The carnival aspect has always been a big deal at Oktoberfest, but now it’s bigger than ever, with a Ferris wheel, roller coasters, games and traditional Bavarian parades open to people of all ages, shapes and varying degrees of drunkenness.