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, March 31, 2012
Video demos of Exercises
Warm-Up: Brisk walk for jog - 1 min, walking lunges with chest press - 1 min, side shuffle - 1 min, standing oblique twists - 1 min, inchworms - 1 min
1 min side shuffle
20 (each side) side squats
15 pushups (make them decline by putting feet up on picnic table, park bench, step, etc)
rest 30 secs
1 min high knee run
20 jump squats
15 dips (on picnic table, chair, step or curb)
rest 30 secs
1 min burpees
20 backward lunges (each leg)
15 knee in planks (each side)
rest 30 secs - 1 min
repeat for a total of 3 times
Friday, March 30, 2012
Ironically when researching this topic, the video I found was from 2009, so this is another study reinforcing the previous findings. More research is being conducted on this topic. In the mean time, let's have some popcorn! My favorite right now is at Trader Joe's (look for similar items at your favorite grocery store). They come in mini bags at 130 calories per serving (and very filling), 2g of fat (1 saturated), and 4g of fiber (the reason it fills you up!). I often eat popcorn as a snack or instead of chips with a sandwich. A much better choice with the 4g of fiber than any "healthy" chips on the market, and now hopefully antioxidants!
Watch a news clip on whole grains, popcorn and antioxidants
Read about the benefits of Popcorn!
Thursday, March 29, 2012
march or jog, inchworms, standing oblique twists, slow sumo squats, butt kicker run
Equipment needed: dumbbells or some kind of weighted object
Very simple...complete the following 4 exercises without stopping:
1 min - side shuffle plank walk with 2 pushups video demo
1 min - squat curls
1 min - reclined dumbbell twists video demo
1 min - burpees
1 min rest
Complete the following 4 exercises without stopping:
1 min - tricep pushups
1 min - lunge press (switch legs at 30 sec)
1 min - speed skaters
1 min - plank
1 min rest
repeat entire circuit 2-3 times
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Monday, March 26, 2012
If you remember or tried our 'In like a Lion' Workout, we are finishing the month a little quieter with 'Out like a Lamb'.
This is yoga-inspired workout will energize your Monday and give you a great mental start to your week.
Warm-up (1 minute of each exercise)
Alternating Side Lunges holding for a brief second to feel the inner thigh stretch
Jog(or march) in Place
Alternating standing oblique twists
Chair pose with shoulder presses
Hold chair pose(squat position) and press dumbbells overhead for 10 - 12 repetitions
Plank to Hover
From plank position, lower and hold in a hover. Hold hover for 20 seconds (or as long as you can). Do this 3 times.
Triangle Pose with row to ceiling
Holding Triangle pose, take top hand down to meet bottoms hand, pull the dumbbell up. Do 15 reps on each side.
Airplane pose with tricep extensions
Balancing in aiplane pose, complete 10 tricep extensions on right leg, repeat on left leg.
Hold boat pose for 30seconds to 1 minute.
Lunge Pose with Front Raises
Holding lunge pose, raise dumbbells to shoulder height 10x and repeat with other leg forward.
Repeat all exercises 2 x(total of 3 rounds)
Saturday, March 24, 2012
March or jog 1 min, Frankenstein kicks 1 min, walking lunges with chest press 1 min, standing oblique twists 1 min, 30 secs walk around on tip toes, 30 secs walk around on heels.
For Exercise Demos on our Youtube page -- Click here
Equipment Needed - dumbbells
Complete all the exercises below for 10 reps and then rest 1 min. Repeat with 9 reps and continue downward 8-7-6-5-4-3-2-1. Give yourself 1 minute rest in between rounds.
Plank Rows (count reps on each side)
Jumping Lunges (count reps each side--do regular lunges for low impact)
Rest and repeat 9-8-7-6-5-4-3-2-1
**I suggest decreasing 1 minute break as you progress and trying doing the last 4 rounds without stopping!! Allison
The Final Countdown Video to get you through (by Europe). Check out that hair!!
Friday, March 23, 2012
Let us break it down for you (simply).
Pretty much, it's not about the amount of fat that really matters but the type of fat.
whoa!!! back up!!!....remember the 90's when you weren't "allowed" to eat like more than 20grams? We've come a long, long ways. Thank goodness because I love my nut butters! Without fat, food would taste bland and miss some of it's great texture.
So, here's the good, bad and ugly when it comes to fats:
AVOID THE UGLY:
- Trans Fats. Trans Fats are simply toxic. They raise LDL (bad) cholesterol levels while suppressing the HDL (good) cholesterol levels. Besides having the potential to clog your arteries, there are studies that link trans fats to type II diabetes and metabolic syndrome. Luckily, it's easy to find if the foods you eat have trans fat. Check out your nutrition facts on food labels. Trans fats must be listed.
- Saturated Fat. Saturated fats can slow the clearing of LDL (bad) cholesterol from the arteries and should be monitored. Ways to limit saturated fats:
- limit red meat
- restrict whole dairy products. choose low fat or fat free whenever possible.
- use butter sparingly. swap for something like extra virgin olive oil.
- Omega-3 Fats. Think of these guys as the Olympic superstars of fats. these almost do the opposite work of the bad fats. they help with lowering triglycerides, lower blood pressure and improve arterial health. There are even studies that suggest Omega-3 fats can help us LOSE WEIGHT. Here's some examples of where you can find Omega-3's:
- wheat germ
- small leafy greens
- flax seeds
- oily fish: salmon, tuna, mackerel, lake trout
- Monounsaturated Fats. These should be your main source of fats. Here is where you consume them:
- nuts and seeds
- extra virgin olive oil (used mainly for food prep)
- peanut butter (be careful that it does not contain the bad kind of fats)
Thursday, March 22, 2012
Jog in place
Frankenstein kicks (straight legged kicks)
standing oblique twists
Alternating side squats with shoulder press (20)
Side plank hip lifts - left (20)
Side plank hip lifts - right (20)
Mountain climbers - 1 minute
Alternating side lunges (20)
Side oblique crunches - left (20)
Side oblique crunches - right (20)
Speed skaters - 1 minute
Finish with 2 minutes of burpees!
Cool down when finished by walking or doing moderate to low activity.
Wednesday, March 21, 2012
To Learn How to Eat Healthy on the Run - Click here
Tuesday, March 20, 2012
Monday, March 19, 2012
1 min of each of the following:
Standing oblique twists, High knee jog (or march), Frankenstein kicks (aka straight-legged kicks), walking lunges with chest press, lateral plank walk (travel your full plank (hands and toes) across the room)
Our YouTube channel with demos of the exercises! click here
16 reps of the following exercises with no rest:
Plank rows (16 each side)
Backward lunges (16 each leg)
Reclined knee ins
rest for 1 minute
Plank to pushup
Alternating side squats (16 each leg)
Mountain climbers (16 each leg)
Plank hip dips
rest for 1 minute and repeat again for a total of 3-5 rounds
Saturday, March 17, 2012
jog or march in place
lunges with a hip flexor stretch
foam roller all muscle groups (if you have one)
Try following this workout as close to the recommended time frames as possible.
1 minute marching glute bridges
1 minute jump squats
rest 30 seconds
1 minute 2-step plank walk repeat back
1 minute x-men jumping jacks
rest 30 seconds
1 minute tricep dips
1 minute bicycle crunches
rest 30 seconds
1 minute push-ups
1 minute bottom 1/2 lunges right
1 minute bottom 1/2 lunges left
rest 30 seconds
Repeat 3x (total of 4 rounds)
Cool down with stretching and light movement
Friday, March 16, 2012
- American diets tend to be very sparse when it comes to fiber. The average American only eats on average 15g of fiber (only about half of the recommended amount). Beans are loaded with fiber! Just one cup of cooked beans provides 12g of fiber.
- Beans provide the full family of B vitamins.
- Beans provide key minerals including iron, magnesium, calcium and potassium.
- Beans digest slowly providing you with hunger satisfaction longer.
- Beans provide soluble fiber which assists with the absorption of glucose in the bloodstream (important for those with type II diabetes)
Thursday, March 15, 2012
Equipment: a mat if you don't want to lay in the grass directly
Jog / Walk (utilize your sidewalk/driveway/parking lot) 2 mins
Standing oblique twists
Alternating walking lunges holding hip flexor stretch
Complete each exercise for the time listed resting only 20 seconds between each. At the end of the list rest 2 - 5 minutes and complete again 2 more times.
1 Minute High Knees (travel forward if you have the space)
1 Minute Side Plank crunches RIGHT(top elbow to top knee)
1 Minute Glute Bridges (hip extensions)
1Minute Side Plank crunches LEFT
1 Minute Sit-ups
1 Minute Frog Jumps (travel forward if you have the space)
1 Minute Push-ups
Rest and Repeat
Recover by taking a stroll through the hood.
Wednesday, March 14, 2012
Monday, March 12, 2012
Equipment: Dumbell(s), No court required...
For the exercise demos click here
Warm - Up: 1 min of the following: march or jog, inch worms, standing oblique twists, lunge w/ chest presses, 30 sec walking on tip toes, 30 sec walking on heels
1 min - Play Defense (lateral side shuffle 4 over 4 back--get low w/ butt down like you are guarding!)
1 min - Figure 8 Lunges (alternate lunges, take a dumbbell and pass it under your leg as lunging)
1 min - Slam Dunks (jump squats with a dunk)
1 min - Dumbbell Twists
Half-time: take a water break for 1-2 minutes
1 min - Jump shots (side step in between)
1 min - Pushups
1 min - Quickfeet defense (quickfeet run, face different direction for variety)
1 min - Reclined knee ins
End of Regulation - Rest 1 min
Repeat 2-3 more times (overtime!!)
Saturday, March 10, 2012
jog or march in place
standing oblique twists
You are going to cascade your way through this workout. Rest 30 seconds between each number. So, do 5 reps, rest 30 seconds, do 10 reps, rest 30 seconds and so on.
Squats with Overhead Press (full squats...as deep as it feels comfortable)
Jumping Lunges (plyometric lunges, right and left equals one rep)
Do the sequence all over again.
cool down followed by stretching.
Thursday, March 8, 2012
Wednesday, March 7, 2012
In this post we are telling about foods that each of us have learned to like all over again as grown-ups and how we prepare them. Comment below with the foods that you have re-discovered.
My 2 "new" favorites are vegetables. Anytime you include veggies into your diet you immediately improve your health. Vegetables are bursting with an assortment of vitamins, minerals, and provide zero-calorie fiber (i.e. no weight gain when you eat a lot of them). For optimal success, aim to eat as many of both vegetables and fruits as you possibly can. They are like a secret little pill that you can take to improve your vitality thanks to the phytochemcials. Phytochemicals are produced by the plant to help protect it from damaging sun rays, environmental hazards, or plant-eating parasites. Phytochemicals have much of the same effect when eaten by humans and also have the potential to reduce the risk of developing cancer, heart disease, high blood pressure, and stroke.
ok...I don't prepare these like a baked potato...cause yuck...that's so gross all mashed up!!! But how I make these now make them so hard to stop eating.
We all know broccoli is good for you (great source of fiber, vitamin C, K, etc) but it usually tastes best with lots of cheese or butter on it...until now. Thanks to pinterest, I have discovered how to make broccoli taste great with an easy prep (even my non-veggie eating husband loves it)!
Preheat oven to 425. Place a layer of aluminum foil over a cookie sheet. Place a bag of broccoli (I prefer organic) or use fresh florets on the foil, season with salt (sea salt is good), pepper, fresh garlic or garlic powder and drizzle with olive oil and bake for 15-18 minutes (depending on the amount of broccoli-when the tops start browning it's done). Occasionally I will sprinkle some parmesan cheese on the top as well! It's delicious!!
Cabbage offers one of the lowest calorie and fat counts of any veggie. Like broccoli, it has lots of cancer fight agents, fiber, potassium and vitamin C.
Preheat oven to 400 degrees. Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. Place 1 medium head green cabbage, cut into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil. Season with coarse salt and ground pepper and other seasonings you enjoy! Roast until cabbage is tender and edges are golden.
FYI, I also roast asparagus and green beans in the oven...delicious, easy to prepare, and easy to clean up!
Tuesday, March 6, 2012
Monday, March 5, 2012
jog/march in place
standing oblique twists
2 minutes DB/KB swings
1 minute lying hip extensions
1 minute push-up to side plank (alternating sides)
Repeat 3x (4 rounds total)
1 Min. sumo squat to shoulder press (use your DB or KB)
1 Min. tricep dips
1 Min. sit-ups
1 Min. bottom 1/2 lunges (30 seconds each leg)
Repeat 2x (3 rounds total)
Cool down after your workout by walking around in your space or doing light activity followed by stretching.
Congrats, Monday's workout is DONE!
Saturday, March 3, 2012
alternating forward stepping lunges with hip flexor stretch
50 Hip lifts (one legged for more challenge)
24 Plank Dumbbell Rows
24 Dumbbell Chest Flyes
Cardio Blast-45 seconds Tuck Jumps (get as many as you can in allotted time)
Repeat 2x(total of 3 rounds)
50 Dumbbell wood chops (25 each side)
20 Side Plank Hip Lifts (10 each side)
15 Bent Over Dumbbell Raises
Cardio Blast-45 seconds Speed Skaters
Repeat 2x (total of 3 rounds)
Friday, March 2, 2012
Learn more on how to get your plate in shape by following the link below!
Get Your Plate in Shape
Take this quiz to see if you are eating right
Thursday, March 1, 2012
Love (to hate) burpee's? You can thank American physiologist Royal H. Burpee for developing them. He was a Colombia grad (PhD) so he's a smart guy! Just a little history lesson for you :)