Our Motto: All Great Workouts Should Be Shared!

Check out our blog for at-home workouts you can do whenever you want, wherever you want! These workouts offer options for all fitness levels. Please remember before you start any exercise program, consult with your physician especially if you have a chronic disease or condition, are pregnant, or are seeking medical treatment.

Saturday, December 31, 2011

It's complete and utter CRAP!


Have you noticed the enormous amounts of fitness / health promotion infomercials lately?  Fitness goals and getting in shape are very common New Years resolutions.
Just a heads up...because we like to shoot things straight...
Although appealing, many fitness programs promise really quick results.  Flip through multiple channels at 4am and you will find that you can get washboard abs and lose 30lbs in just 4 weeks(Holla!).  Ridiculous??? Why, yes it is(read the fine print)!!!
Don't fall for the sales pitch!  If it sounds too good to be true, it IS complete and utter crap!
Instead, focus on the long term and changing your habits.  Even when losing weight quickly, don't expect the result to stay.  Gradual, steady progress is the best way to maintain new habits (or to revive old ones).
Here are our recommendations for 2012 (if you aren't already doing the following):
  • Drink water instead of sports drinks, soda or alcohol
  • Add time to your current exercise routine...even if it's just 2 minutes at a time.
  • Get a full 8 hours of sleep (or close to it)
  • Add protein to snacks to make them more fulfilling and healthy.  (apples or carrots with peanut butter is one of our favorites)
  • Record your meals and snacks and make goals based upon each weekly intake.
 We wish you the best with your 2012 and are looking forward to sharing many great workouts and tips with you!




 






Friday, December 30, 2011

Exercise, for the Health of It!

If we offered you a daily pill that would reduce your risk for cardiovascular disease, type II diabetes, certain cancers, improve your mood, manage your weight and help you get a good night’s sleep, would you take it?  Chances are your answer would be yes.  Believe it or not, this magical pill is exercise!
As you devise you 2012 New Year's Resolutions, we challenge all of you to exercise for your health first, and the other benefits will come in time.  Don't forget that each step you take truly is preventative medicine.

Exercise Guidelines from the CDC
*150 minutes/week of moderate intensity exercise (see examples below)
(you can also look at it this way...20 minutes 7 days/week or 30 minutes 5 days/week)


Or if you like to exercise with more intensity here are your guidelines:


*75 minutes/week of vigorous intensity exercise (see examples below)


*Remember, if just beginning a program, start easy and progress to these guidelines!


Examples of Moderate Intensity Exercise:
  • walking briskly (3mph or faster)
  • water aerobics
  • bicycling (10mph or slower)
  • tennis (doubles)
  • ballroom dancing
Examples of Vigorous Intensity Exercise:
  • walking (faster than 3mph), jogging, running
  • swimming laps
  • tennis singles
  • aerobic dance 
  • bicycling (10mph or faster)
  • jumping rope
  • heavy, continuous gardening (digging, hoeing with a heart rate increase)
  • hiking uphill 

Thursday, December 29, 2011

Workout - It's Just a Phase

This was one of our first workouts...it's a large calorie burner!


Dynamic Warm-Up (5 min total)
1 min march or jog in place
1 min standing oblique twists
1 min alternating lunge with chest press
1 min butt kicker run (pump arms)
1 min walk around on tip toes

Phase 1
X-men jumping jacks
Plank knee in's
Squat jumps (lower impact do squats)
Quadruped

Rest 1 minute--then on to phase 2!

Phase 2
Burpee's (modify as needed)
Alternating side squats (option to hold weight)
Dips
High knee run

Rest 1 minute--then on to round 2! 

Complete the exercises in phase 1 and 2 for a duration of 20 secs with listed breaks after each phase. Repeat a second round increasing duration to 30 secs. If you are up for it, repeat a third round increasing duration to 40 secs. After round 3, make sure you safely bring the heart rate back down by walking around for 3-5 minutes.  If you are new to exercise you may chose to do all 3 rounds at the duration of 20 secs.  Modify as needed to fit your needs and exercise level!

Wednesday, December 28, 2011

Goal Setting

     Raise your hand if you made a new year's resolution in 2011 and never "resolved" it.  Chances are your hand is up in the air right now, but don't feel bad as you are not alone. Research varies, but about 75-80% of us will bail on our resolutions.  Those aren't good odds.   
     You may have a long-term goal, but it's best to set up short term goals (3 month and/or 6 month) along the way.  Also, re-evaluate goals often as you may get sidetracked and they may need adjustments.  Try not to make too many changes at once as it can be frustrating and may discourage you in achieving any of your goals.  

Make sure your goals are S.M.A.R.T.
Specific – be detailed
Measurable – have a "yardstick" for measuring outcomes
Action-Oriented – what actions are you going to take to achieve your goals
Realistic – make sure they are reasonable.  Look at strengths and weaknesses to help
Timely – set a target date for you goals

Ask yourself what do you want?  You can either live your life by default, or you can create the future.  The following tips will help you set your goals for 2012:
  • Goals must mean something to you!  Ask yourself:
    • why are you setting them?
    • what do you hope to achieve?
    • what do you get out of achieving them?
  • Write your goals down on paper!!!  Studies have shown that people who write down their goals are 80 percent more likely to achieve them then those that don’t.  Enough said.
  • Steps to achieving goals -- plan them!
  • If you commit to them you will most likely reach them (self discipline!)
  • Plan for potential obstacles and how to work around them
  • When you achieve your goals...make new ones :)

Monday, December 26, 2011

Damage Control Workout!

It's the day after Christmas and there's a good chance we all "overindulged" over the weekend, so it's a great time for a workout to make us feel like ourselves again!  Before you hit the leftovers table, click on the blog archive on the right hand side of the main page and pick your favorite workout from 2011.  There are 26 to pick from!!


Saturday, December 24, 2011

Friday, December 23, 2011

It's Finally Here!

A few more tips to survive the holiday weekend! 


1.  Don’t be too restrictive! If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from certain foods may leave you feeling deprived, which may cause you to eat more than you planned.


2.  Drink plenty of water.  Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer.  Air is dry in the winter and can leave us even more dehydrated.  Water helps counter the dehydrating effects of travel or drinking alcoholic beverages, and it may also help satiate your appetite since thirst is often mistaken for hunger. 



Thursday, December 22, 2011

Workout 27 - Shining Star

Start with a 5 minute Dynamic Warm-up and then complete the following workout.  Utilize the REST portions so that you can complete the work portions without stopping.

Star push-ups are push-ups with legs and hand positioned wide on the floor.  You can add a jumping jack to the push-up if you like to make them harder and explosive!


                                                  

10 Star Push-ups / 10 Star Jacks
REST
15 Star Push-ups / 15 Star Jacks
REST
20 Star Push-ups / 20 Star Jacks
REST
25 Star Push-ups / 25 Star Jacks
REST
100 Bicycle Crunches - 100 Squats - 100 Speed Skaters
DONE! 

Wednesday, December 21, 2011

2012 Here We Come!

As we enjoy these last few days of 2011, believe it or not it's time to start thinking about 2012!  Even though the world is "supposed" to end this upcoming year, we better play it safe and keep our exercise plans intact just in case we survive!

We will be adding more exercises in the new year to keep our workouts exciting and to challenge you more!  We will start incorporating the use of resistance so if you don't have a set of dumbbells or even resistance bands, you may want to find some.  Most of our exercises will feature use of dumbbells, but resistance bands could also be used if you already have them.

You can find these products at the following stores:
-Discount stores such as Wal-Mart, K-mart & Target
-Sporting Good Chains such as Dick's Sporting Good's, Sports Authority
-Used equipment at stores such as Play it Again Sports or even garage sales

You can also make your own at home.  Follow this link to do so
http://www.ehow.com/how_7502949_homemade-hand-weights.html

In addition to gathering this equipment, it's also time to start thinking about your goals for 2012.  We will have more information in the coming weeks to help you set goals and start the new year out right!



Tuesday, December 20, 2011

Laugh for the Day!

Dear Santa,

This year, please give me a big fat bank account and a slim body.  And please don't mix those two up like you did last year!

Thanks!

Monday, December 19, 2011

Workout 26 - 12 Days of Fitness


"Twelve Days of Christmas" is a cumulative song, so that means your workout today is cumulative!  Start with the first day of christmas and then move on to the 2nd day and then repeat the first and so on!  On the 12th day of Christmas you will be doing all the exercises listed starting with 12 and ending with a partridge in a pear tree, or in our case LUNGES!! 
Start with a warm-up of:  slow jog or march in place for 1 min, butt kickers for 1 min, standing oblique twist 30 sec, Arm claps front/back 30 sec, 1 min inchworms
12 Days of Fitness
 1  lap of lunges (down and back in the room you are in - at least 5 walking lunges one way and 5 back)
 2  burpees
 3  tricep pushups 
 4  alt. side squats (each side and wts optional)
 5  squat jumps (squats for low impact)
 6  pushups
 7  full sit ups
 8  knee in plank's (each side)
 9  speed skaters (each side)
10  bicep curls (if you don't have weights do 10 cross punches)
11  jumping jacks
12  Star Jumps


tag

Saturday, December 17, 2011

Workout 25 - The Boss

Do this workout like you own it!


Dynamic Warm-up:

Sumo Squats
Alternating lunges holding hip flexor stretch for about 5 seconds
Clap hands in front and then behind your body
Side shuffle

Workout - complete sequence 3x:

combo: 5 push-ups then hold push-up position (plank) for 30 seconds (only once so do them on your toes and try to get your chest all the way to the floor)

X-Men Jumping Jacks (1 Minute)

Tricep Dips using a bench or chair (1 Minute)

Squat Jumps (1 Minute) ...or regular squats for low impact

Alternating Side Lunges (1 Minute)

Inchworms with a push-up (1 Minute)

Bicycle Crunches (2 Minutes)

Reverse plank hold (1 Minute)

Rest at least 2-3 minutes before repeating 

Friday, December 16, 2011

Holiday Health Tips


Nobody's perfect, and you shouldn't expect to be, especially during the busy holiday season.  We all have days when we let our guard down.  Mine was yesterday.  While making christmas treats, (to pass on to others of course ;) I  consumed a truckload of sugar as I was knuckle deep in butter cream frosting that I was attempting to spread onto my sugar cookies.  Today I (Allison) am back on track!

To help you survive the last few weeks of the holiday season, Real Magazine has some very useful tips that will help you feel better about "letting your guard down".  

Holiday Health Tips from Real Magazine

Follow this advice to enjoy a little holiday indulgence without sacrificing your health goals

1. Relax. You won’t gain 10 pounds. It’s a misconception that you’ll need to go up a pant size in January. The average person gains only about a pound during the weeks between Thanksgiving and New Year’s. That’s no excuse to eat with abandon, though. (After all, gaining one pound every year can add up in the long run.) But a study published in the Journal of Social and Clinical Psychology notes that people who had an attitude of forgiveness and self-compassion after one high-calorie setback were less likely to give up and keep bingeing. So if you lose control with a dish of chocolate truffles, don’t think, I’ve blown it. Might as well move on to the eggnog. Just forgive yourself for the truffles.

2. Don’t skip meals. It seems logical: Forgo lunch; leave more room for pigs in blankets at the office party later. But arriving starved may result in overeating, and drinking on an empty stomach will give you a quicker buzz, which is more likely to lead to mindless munching. Eat normally during the day, and be strategic at the buffet. Don’t bother with things you don’t absolutely love. Splurge on something special (hint: It’s not those cubes of Cheddar), then stop.

3. Turn down Aunt Jan’s pie. “It’s better to sit with a little guilt than to overeat just to please loved ones,” says Diaz. If you can’t say no to Jan’s face, try “Maybe later,” then hope she forgets.

4. Don’t let late nights make you fat. “People who sleep less over time tend to be heavier,” says Lawrence Epstein, the chief medical officer of the Sleep Health Centers, in Brighton, Mass. But it doesn’t take long for the cycle to start. “If you pull one all-nighter or miss a few hours each night over a week, your body releases hormones that prompt eating and weight gain,” says Epstein.

5. Watch out for hidden caffeine. Think hot cocoa is a soothing way to end a winter’s night? Hold on to your marshmallows. Chocolate, even the powdered kind, contains caffeine, as do many over-the-counter pain medicines that you might pop at night to get a head start on a hangover. Excedrin Extra-Strength Caplets, for example, contain 65 milligrams of caffeine; by comparison, the average cup of coffee contains 50 to 100.



Thursday, December 15, 2011

Workout 24 - Give me just a little more time

Dynamic Warm-up of your choice (3 - 5 minutes).  Check out some of our previous workouts for ideas.

30 seconds squat with press overhead (add weight for more of a challenge)
1 minute plank
2 minutes jumping jacks
REST
1 minute squat with press overhead
2 minute plank
3 minutes jumping jacks
REST
2 minute squat with press overhead
3 minute plank
4 minutes jumping jacks


Wednesday, December 14, 2011

Nintendo Wii: Is it Exercise or Just Gaming?


For years, health and fitness experts have been steering people away from sedentary past times such as video games and television.  Now a new phenomenon referred to as “exergaming” has caused professionals to think twice about video games, but is it really enough?
Researchers at the University of Wisconsin-Lacrosse conducted a study monitoring men and women 20-29 years of age using the Wii Sports Bundle which includes baseball, boxing, bowling, tennis and golf.  The results of the study found caloric expenditure levels to be less than performing the actual sport due to less body movement; however the study did report performing 30 minutes of Wii Boxing burns 216 calories, which is 51 more calories than a brisk walk.  Also, a 30-minute Wii Tennis match burns a respectable 159 calories. 
The Wii can provide a low-intensity workout for those who lack time and motivation to get out of the house and exercise.  Other benefits include convenient exercise location in the comfort of one’s living room and an increase in motivation due to taking on an opponent during games.  Both of these factors may improve exercise adherence and provide a recreational outlet. 

For some individuals, the Wii is a great alternative to a sedentary lifestyle.  If you are looking to experience significant gains in fitness levels or drop large amounts of weight, we suggest you use the Wii for recreational purposes and either perform the actual sport being played or find another form of exercise that is a little more intense.

For information on how the Wii Fit rates, check out the link below. 


Monday, December 12, 2011

Workout 23 - Minute To Win It!

Here's one of our favorite workouts!  Stay tuned for a new workout Thursday and a holiday inspired workout coming soon!!

Perform each exercise for 1 minute.  Perform at least one time through for a quick 10 minute workout or repeat up to 3 times.  See our you-tube channel for exercise video demos.

Dynamic Warm-up:
Frankenstein kicks
Alternating lunges holding hip flexor stretch for about 5 seconds
Clap hands in front and then behind your body
Side shuffle

Workout:
Walking planks (2 steps) then 2 push-ups -repeat back

Jumping lunges (stationary for less impact)

Tricep push-ups

5 squats / 1 burpee (combo)...can step back instead of jumping

3 step speed skaters

Step-ups (left)

Step-ups (right)

Reclined knee ins

X-Men Jumping Jacks

Reverse plank hold

Rest at least 2-3 minutes

Saturday, December 10, 2011

Workout 22 ARM-ageddon it!

Since Sarah blasted our legs Thursday, it's time to pay tribute to the upper body and core.  Legs will get much needed rest today :)

Warm-up - 1 min of the following:
Jog or march
Butt Kickers/arm pump
Arm claps front/back
Inch worms
Standing Oblique Twist

Perform the following combos one right after the other:

30 sec jab punches (fast)
30 sec pushups
30 sec jumping jacks

45 sec jab punches
45 sec pushups
45 sec jumping jacks

60 sec jab punches
60 sec pushups
60 sec jumping jacks

REST 1-2 minutes


30 sec speed bags (fast)
30 sec dips
30 sec knee in planks

45 sec speed bags
45 sec dips
45 sec knee in planks

60 sec speed bags
60 sec dips
60 sec knee in planks

REST 1-2 minutes


30 sec cross punches
30 sec bicycle crunches
30 sec plank


45 sec cross punches
45 sec bicycle crunches
45 sec plank




60 sec cross punches
60 sec bicycle crunches
60 sec plank



Done!  


Friday, December 9, 2011

Holiday Cocktail Tips


As the Madonna song states, Holiday...Celebrate...if we took a holiday, took time to celebrate, just one day out of life, it would be, it would be so nice!  

It's holiday party time and as the song above states, it's "just one day out of life" so don't deprive yourself by restricting food and drink consumption or you may end up falling off the "sleigh" and end up fitting into that Santa suit by the 25th.  Caution, note I said party not parties so your free pass doesn't last the entire holiday season.

One of our favorite parts of a holiday party is enjoying a festive cocktail!  While alcohol can lead to poor eating choices and leave you feeling as green as the grinch the next day, it can still be enjoyed...in moderation of course.  Here are some tips to help you have a good time without breaking the caloric bank:
  • Use 1% milk in your egg nog to cut the calories and fat in half
  • Don't drink white russians...they have around 400 calories per serving!
  • Opt for lower calorie cocktails of champagne or wine
  • Dilute your mixed drink with sparkling water or club soda and avoid sugary mixers
  • Make sure you drink plenty of water
Here is a festive drink recipe I will be making for a holiday party tonight:

Champagne (brand of your choice)
add cranberry juice or light juice cocktail
add fruit of your choice

This drink is similar to a mimosa only a more festive red for the holidays!



Thursday, December 8, 2011

Workout 21 - Got Squat

Dynamic Warm-up (3 - 5 Minutes)
Sumo squats
Inch worms
Side shuffles
Jog in place
Lunges with hip flexor stretch

Workout
25 squats (with weight for more intensity)

30 seconds speed skaters

50 squats

60 seconds speed skaters

100 squats

90 seconds speed skaters

50 squats

60 seconds speed skaters

25 squats

30 seconds speed skaters


Source: gilt.com via Sarah on Pinterest

Wednesday, December 7, 2011

These are a few of my favorite things!

Our recommendations for the fitness guru on your christmas list or if you are sending your list to Santa!  If you have any questions regarding these products, let us know!!


Sarah's Top 5


1. Lululemon Headband - I'm obsessed with this store! I promise, this band is truly non-slip!  Be cautious, the headband is a permanent purchase...you can't exchange or return.  This store is expensive(high on quality) but headbands can be purchased for about $15.  Listen to the reason Lululemon made the headband called Rex (hilarious): We spent hours teaching Rex to sit, stay and play dead. We love this headband because it does all that without the drooling and yapping. And the silicone strip holds our hair in place, unlike Rex who leaves hair everywhere.
Slipless Headband
BY THE WAY... anything from this store would be an amazing gift!!! http://lululemon.com


2.  Nike Vapor Headphones - After a years worth of sweat, it's time to purchase more headphones to keep your gym rat motivated!  Good headphones aren't cheap but definitely a necessity!  These headphones STAY in your ears, have good bass, and the cord is centered (I hate when they do that one side business).  You can purchase them  here or here


3. TRX  I CAN'T GET ENOUGH of the TRX!!!  Most amazing piece of home equipment ever...with maybe the exception of my number 4 pick.  


4. Foam Roller...someone say self-massage?!...but hold up...not the cheesy ones that you buy at bath and body while standing in holiday lines.  These are amazing tools that will relieve muscle tension/soreness.  The foam roller will aid workout performance and reduce injury when combined with stretching before a workout!


5.  UA Form Tank -  I have 3 of these...nuf said!  They are flattering!  This tank is long enough you don't have to worry about showing your stomach during shoulder presses and   it looks good with both boot leg pants/capris OR fitted leggings.  The material is heavy duty enough that it won't come up over your head when doing a down dog.  LOVE!
Pinned Image
Under Armour




Allison's Top 5 


1.  Nike Half Zip Running Top - love it so much I have 4 different colors :)  Can be worn for an outdoor workout in cool temps or as a cover up on the way home from the gym!  I wear mine everywhere!  
www.nike.com


2.  TRX Trainer - Review the benefits on our previous post.  It's a full gym for those wanting to work out anywhere.  Also, it's compact and can travel anywhere.  It's the most expensive item on my list, but it's the most versatile and can save you the monthly cost of a gym membership.  Also comes with an exercise booklet and/or DVD.  Currently 20% off with free shipping...hurry!!!
http://www.trxtraining.com/

3.  Gold's Gym Resistance Tube Kit - this kit offers 3 types of resistance so you can easily change it out when you need more or less tension by clipping on a different resistance.  Another perk, only $15 and you are getting the equivalent of 3 bands!!  Cheapest at http://walmart.com


4.  Foam Roller - It's like getting a massage, but cheaper and YOU can perform at home!  Can also used as a part of your workout (we'll show you in a future post) Foam rollers come in a wide variety of sizes and densities.  I recommend the 6 x 36 size so you can use for multiple purposes.  The roller usually comes with exercises and/or a DVD.  Foam rollers can be found everywhere including discount stores like Target, sporting good stores and multiple internet sites.


5.  Polar Heart Rate Monitor - range in price from $45 and up depending on the capabilities which include heart rate monitoring, caloric expenditure, and GPS.  I prefer at least one with heart rate and caloric expenditure capabilities.  I have the FT7 and love it!  It helps ensure you are working at the appropriate heart rate (usually that means high enough!) and helps you determine caloric expenditure of your workout via heart rate and is based on your inputed weight.  Also serves as a regular watch and all pieces are waterproof!

Tuesday, December 6, 2011

Booty Booty Boot Booty Booty Everywhere!

Source: gilt.com via Sarah on Pinterest


Stay tuned for Thursday's workout!!! You'll be ready for the beach...in your Speedo...tanning your cheeks.

Monday, December 5, 2011

Workout 20 - Tabata II

Check out Workout 5 (the longest 20 seconds of your life) for a descriptive on Tabatas and for a link to a great app.

Recap:
20 seconds of work immediately followed by 10 seconds of rest.
8 rounds of each exercise.  No resting between rounds; only between exercises.  GO!

Mountain Climbers


Plyometric Lunges


Burpees


Bicycle Crunches

I love doing Tabatas on Mondays because the workout is short with little thought required.  PERFECT!


Saturday, December 3, 2011

Workout 19 S-A-T-U-R-D-A-Y Night!

It's Saturday, one of our favorite days to get a tough workout in!  It will help you get geared up for Saturday night festivities!

Warm-Up
1 min march or jog
30 sec side shuffle
1 min butt kicker run
1 min inch worms
30 sec lunge with hip flexor stretch

Segment 1
1 min speed skaters
1 min tricep push-ups
1 min bicycle crunches

Rest at least 1-2 minutes

Segment 2
1 min jumping lunges
1 min cross punches
1 min plank

Rest at least 1-2 minutes


Segment 3
1 min step-ups (switch legs after 30 sec)
1 min pushups
1 min reclined knee ins

Rest at least 1-2 minutes and repeat exercises again.  For a longer workout repeat a 3rd time!

Friday, December 2, 2011

Tis the Season to Be Healthy!





You're busy with holiday parties, you're shopping for gifts in your free time, it's freezing outside...so why not just take a break from your fitness program until the new year?  Wait a minute!  Who says you have to give up your fitness regimen during the holidays?  Who says you have to wait until January 1st to start your New Year's Resolution? 


It's pretty easy to come up with excuse not to exercise. It's REALLY easy to come up with excuses not to exercise during the holiday season.  Slack off now will leave you with more pounds and stress to deal with in January.  The following are tips to help you stay active and healthy during the holidays:
  • Spend an extra 15 minutes before or after your shopping time at the mall just walking. The more brisk the walk, the more calories you will burn and the more energy you will have.  You can window shop, just no stopping until your walk is over.
  • Instead of skipping your workout, just shorten it to fit your busy holiday schedule.  Work harder in that shorter period of time and you will break even!
  • At parties, skip the foods you eat all the time.  Enjoy the foods that are only offered this time of year…in moderation of course!
  • Enjoy the holiday lights by foot instead of car. Take a family walk around your neighborhood (or drive to other neighborhoods and park) and enjoy all the decorations.
  • Be prepared for the holiday snacks your co-workers love to bring to the office.  Let them know you are trying to avoid those temptations or just bring your own healthy snacks and fill up on those.
Stay tuned for more holiday tips from us.  Coming soon, top holiday gifts for the fitness fanatic!

Thursday, December 1, 2011

Workout 18 - Over and Done with It

Equipment Needed: stopwatch


Dynamic Warm-up (3 - 5 minutes)
Jog in Place
Frankenstein Kicks (because we watched the Rockettes in NYC last night on TV)
Sumo squats
Clap in front and behind the body
Side Shuffle

Workout (Go fast, break at any point, but you must complete each exercise before moving to the next... repeat if you finish in less than 15 minutes)

  • 2 Minute Glute Bridge (need to make it harder? try a single leg bridge for 1 minute each leg)
  • 1 Minute High Knee Run (modification = march with pumping arms)
  • 2 Minute Plank (can do from knees if needed)
  • 60 Squat Jumps
  • 150 Bicycle Crunches
  • 80 Push-ups (can do from knees if needed)

Post your time to comments and how many rounds you completed. :)





Wednesday, November 30, 2011

The Foot Glove...Do you have a pair?


Okay...so the popular barefoot running shoes are really unappealing and there is a lot of controversy about whether they are truly "helpful" in improving running gait, speed, strength, injury prevention and just about everything else.

The whole idea behind not wearing supportive shoes is that you will strengthen the foot and surrounding muscles that are supported by other running/walking shoes. We believe that if you can get past the looks of the shoe, they have their place and could correct imbalances that sometimes over-supportive shoes can create. However, there are some ground rules.

1. START SLOW...maybe try for non-impact activities first to get used to them. Do not dive into a full workout the first time you wear them!

2. Do not use these types of shoes if you have an injury because they are purposely unsupportive. Also, if you have diabetes avoid barefoot running because of the risks of getting cuts or bruises on the feet.

3. Do your own research and develop your own opinion before investing. Here are some worthy links:
http://www.sportsci.org/jour/0103/mw.htm
http://barefootrunning.fas.harvard.edu

We give our recommendation but remember that as humans we have developed a dependency on supportive shoes and it won't be an overnight adaptation to going barefoot. Gradually step into these and feel the difference and hopefully avoid an injury!

Any comments or opinions on these shoes?...let use know by commenting below.

Tuesday, November 29, 2011

Regret


The holidays are officially in full swing with parties, get together's, drinks and food smorgasbords galore! Stay in control of your workout routines. Just like the picture today states, you only regret the workouts you don't complete. Don't let the truth hit you like a horrible hangover come January 1 when the fun of the season is all over.

Here's to your health and happiness and continued fitness over the holidays!!!
...
Now GO WORKOUT!

Monday, November 28, 2011

Workout 17 - Back to Reality...

It's time to sweat out some of that turkey gravy!


Warm-Up
1 min walk or jog
1 min inch worms
1 min walking lunges
30 sec hand claps front and back
30 sec tip toe walk


Complete all exercises at maximal effort (aka as fast as you can!)
30 sec Jumping jacks - 30 sec light jog or march
30 sec Quick feet - 30 sec light jog or march
30 sec Jump Squats (lower impact if needed to squats) - 30 sec light jog or march
30 sec Speed Skaters - 30 sec light jog or march
30 sec side shuffle (4 over and 4 back) - 30 sec light jog or march
Rest 1 minute
Continue on to...
20 push-ups
20 backward lunges (each leg) -  hold weight to increase intensity
20 dips
20 side squats (each side) - hold weight to increase intensity
20 plank knee in's (each side)


Rest 1 minute and repeat the whole circuit again for a total of 2-3 rounds or more if you desire.  Modify as needed to fit your needs, but remember it should challenging for you!








Thursday, November 24, 2011

Happy Thanksgiving!

A Thanksgiving poem for you:

May your stuffing be tasty
May your turkey plump,

May your potatoes and gravy
Have nary a lump.

May your yams be delicious
And your pies take the prize,

And may your Thanksgiving dinner
Stay off your thighs!

-Anonymous

Happy Thanksgiving from Sarah and Allison

We'll be back in full-swing on Monday!