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.
Friday, October 28, 2011
It's our final trick or treat post....
This time we are talking about....BOOZE!
We know that there are a lot of parties this weekend and how tricky it can be to choose the right drink that won't damage your entire caloric deficit for the week. So, we are here to help!
So, yes, these do have less calories and less carbohydrates but also less ALCOHOL! MGD 64 only has 2.8% alcohol. Drink these ultra low calorie beers all you want but know that you are drinking beer that has less alcohol and drinking more of them to get the same effects as darker beers.
Octoberfest!!!!...HOW FESTIVE and only available this time of year! Not only that, but it has the buzz you will seek in fewer drinks. 187 calories in one beer but is 5.4%ABW. Yes, you are still consuming more calories with this darker beer but apparently even Dr. Oz is behind drinking dark beer over light(for health reasons). click here
Thursday, October 27, 2011
Tuesday, October 25, 2011
Progress happens in baby steps (or many times 2 steps forward, 1 step backward ). Instead of focusing on the end result give yourself small goals to achieve and reward yourself for doing the little things along the way.
Monday, October 24, 2011
We are putting those pumpkins laying around this time of year as decorations to good use...Little did you know that it is a great tool for exercises. Hopefully you haven't carved into them. Save it for Thursdays workout too! If you already have glowing pumpkin lanterns on the front porch, no problem, you can use dumbbells or a medicine ball for this weeks workouts.
Inchworms 1 minute
Frankenstein kicks 1 minute
Clap hands in front then behind 1 minute
Side shuffle 1 minute
Workout (use a pumpkin, the heavier it is, the harder this workout). I used a 7.5lb pumpkin and it got HARD by the 5th round of the 2nd part of this workout.
1 minute of duck walks holding the pumpkin overhead (only have to do this once)
5 rounds of the following exercises:
- alternating forward stepping lunges with twist over front knee. Holding the pumpkin further away will make this harder. 15 reps each leg
- single shoulder press overhead cradling the pumpkin in one hand. 15 reps each arm (lift one leg to add a balance challenge)
- stork stance rows. 15 reps each leg lifted.
- weighted crunches. 30 reps
- overhead tricep extensions. 30 reps
All youtube videos for this week have the word "pumpkin" first in the title(making them easier to find...we hope!).
Enjoy this fun, seasonal workout!
Friday, October 21, 2011
chewy, chewy, chewy. One serving size is 13 little rolls. That will make that sugar indulgence last a while.
13 pieces = 140 calories, 3g FAT, 28g CHO, 1g PRO. You could probably cut the serving size in 1/2 and still get enough without causing TMJ.
Reese's Pumpkins (snack size)
3 Musketeers (funsize)
Get your chocolate fix from a funsize 3 Musketeer bar and not feel guilty. 1 funsize bar = 63 calories and 2g FAT. Need we say more?
Thursday, October 20, 2011
Tabata training is a form of high intensity interval training(HIIT) discovered by Dr. Izumi Tabata. This particular type of HIIT is said to be the most beneficial. It is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Studies have proven HIIT to be much more effective than jumping on a piece of cardio equipment and maintaining the same speed. So, if you aren't afraid of the challenge and want to see results, give it a try. This type of workout should only be completed 2x/week because of the intensity and energy systems it uses.
There is a great free app that will make this workout much easier to complete: Tabata Timer
During the 20 second work phases, be prepared to move as fast as you can and with the most power you can possible put forth.
8 rounds: Squats
8 rounds: Push-ups (modified if needed)
8 rounds: Double crunches
8 rounds: Burpees (no push-up)
*Rest between each different exercise for about 2 - 3 minutes.
This is an intense workout. Know your limits. Monitor your heart rate and be sure to stop if you ever feel light-headed or uncomfortable in any way.
Wednesday, October 19, 2011
Have you ever bought into infomercials promising to help you lose fat in "problem" areas?
Unfortunately, millions of dollars have been made on deceitful claims promising consumers that they will lose fat in their "trouble" areas such as the abdominals, hips, buttocks, and thighs.
The truth is, spot reduction is simply not possible. Doing exercises that target a "trouble" area (i.e. crunches for belly fat) will not burn fat in that location alone. So, how can spot reduction be promised? What does happen?
Well.... if caloric expenditure is great enough doing the exercise, there will be fat loss to the entire body, including the "trouble" area thus making claims on the infomercial somewhat true.
To lose bodyfat make sure you are getting the recommended amounts of cardiovascular and resistance training exercise. Click here for the American College of Sports Medicine's guidelines for physical activity. Are you truly getting the minimum amounts?
Conclusion: Save your hard earned money and remember we don't get to pick and choose where we lose!
Tuesday, October 18, 2011
Monday, October 17, 2011
Materials needed: You, Motivation, Jump Rope if you have one, Weights are optional
This is a boxing inspired workout to keep your heart rate up while sculpting the muscles. Check out our exercise demo tab above if you have questions on any of the exercises. Keep your punches quick to get the most out of your workout!
1 min side shuffle
1 min lunges with chest press
Punch as fast as you can:
1 min Jabs (punch out front)
1 min Jump Rope (use rope if you have one, if not pretend jump in place and still turn the rope)
1 min Cross punches
1 min Jump Rope
1 min Speed bags
1 min Jump Rope
1 min upper cuts
1 min Jump Rope
Rest 2 minutes
1 min Bicycle Crunches
1 min Elbow Smashes with Shuffle
2 min Backward Lunges (weights optional)
1 min Cross Punch / Squat Combo
2 min Alternating Side Squats (weights optional)
1 min Reclined Knee In's
Rest 2 minutes
Repeat a 2nd round
Done! Stay tuned for the next workout on Thursday!! If you want them to come to your inbox, sign up for email or as a follower.
Saturday, October 15, 2011
Rest between each exercise 30 seconds to 1 minute
Need help with how the exercise looks? Check out our YouTube channel for examples (It's conveniently tabbed at the top of our blog).
Alternating lunges holding hip flexor stretch for about 5 seconds
Clap hands in front and then behind your body
Walking planks (2 steps) then 2 push-ups -repeat back
Jumping lunges (stationary for less impact)
5 squats / 1 burpee (combo)...can step back instead of jumping
3 step speed skaters
Reclined knee ins
X-Men Jumping Jacks
Reverse plank hold
Friday, October 14, 2011
Every FRIDAY this Month
Thursday, October 13, 2011
Wednesday, October 12, 2011
- Wake up 30 minutes earlier to get your exercise in (and it will be done for the day!)
- Exercise on your lunch hour
- Take a 15 minute break at work and walk
- Sneak in exercise in tiny bits i.e. 10 minutes before work , at lunch, and after work
- Schedule it in your daily planner just as you would a doctor’s appointment
- Involve the whole family or your friends
- Do exercise such as planks and yoga poses while you watch your favorite TV shows
Tuesday, October 11, 2011
Monday, October 10, 2011
Dynamic Warm-up about 5 minutes (here's a couple that I like):
clap hands in front of the body and then behind
slow sumo squats
lunges with hip flexor stretch
side shuffle (athletic stance)
WORKOUT - try not to take a break until you've completed 3 rounds
30 squats (hold a medicine ball or dumbbell overhead for a challenge)
30 second plank
30 lunge pulses each leg (bottom 1/2)
30 second plank
REST 2 minutes
30 push-ups (modified on knees if needed)
30 speed skaters
30 bicycle abs
30 speed skaters
***New to working out? Shorten the numbers to 10 - 20
Sunday, October 9, 2011
Saturday, October 8, 2011
To increase the intensity, you can use weights with your squats!
The sequence of 2 exercises should follow this pattern:
15 squats, 15 sec plank hold
20 squats, 20 sec plank hold
25 squats, 25 sec plank hold
30 squats, 30 sec plank hold
You can repeat this x 2 or climb up the ladder to 30 and follow back down to 15!
If you missed yesterdays challenge, do both today!
Friday, October 7, 2011
Minute 1: as many push-ups as you can (keep track of your number for a target for round 2)
Minute 2: rest
Minute 3: securely anchor a resistance band at naval height. Do alternating rows as fast as you can (keep shoulders down and back). Keep hips square to anchor and take caution not to twist.
Minute 4: rest
Total time: 8 - 12 minutes