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.
Wednesday, October 31, 2012
This is a beginning test of your holiday season willpower as we've only just begunnnnnnnnnnn! We are going to coach you through the WHOLE holiday season :). Tips and special holiday workouts to come! Starting with the Halloween detox workout tomorrow :).
Enjoy your time with the little ghosts and goblins tonight :)
Tuesday, October 30, 2012
Monday, October 29, 2012
Friday, October 26, 2012
Description (From iTunes)
Zombies, Run! is an ultra-immersive running game and audio adventure, co-created with award-winning novelist Naomi Alderman. We deliver the story straight to your headphones through orders and voice recordings - and when you get back home, you use the supplies you’ve collected while running to build and grow your base.
BBC NEWS - “The only way to save yourself is to run for real.”
WIRED - “In the style of Runkeeper, with an exciting undead twist.”
LIFEHACKER - “A really cool way to get outside and exercise.”
CNN - “Turns exercise into a game - a terrifying, terrifying game.”
NPR - "It gets you moving!"
TIME.COM - "Takes all the fun of a zombie game and funnels it into a fitness app."
Thursday, October 25, 2012
1 minute march/jog
1 minute high knee raises or run
1 minute standing oblique twists
1 minute lunges
1 minute side shuffle
25 Pumpkin Jacks
25 Pumpkin Squat to Overhead Press
25 Reclined Pumpkin Twists (to each side)
Rest 30 secs to 1 min
25 Pumpkin Side Squat with Press (each side)
25 Pumpkin Rows
10 Pumpkin Pushups (put one hand on pumpkin, one hand on ground and do a pushup) 10 on each side
Rest 30 secs to 1 min
Repeat for a total of 3-5 rounds (at least 3)
Wednesday, October 24, 2012
Candy Corn - Sorry we know it is a seasonal favorite, BUT it composed of sugar, corn syrup, wax and artificial coloring making it a dietary disaster. If you do decide to indulge, do so in extreme moderation. Maybe mix them with a handful of peanuts or pretzels so you will eat fewer.
Serving Size = 20 pieces
Calories = 150
Sugar = 33g
Protein = 0g
Halloween Pretzel Packs - While pretzels don't have a lot of nutritional value, they also don't have a lot of calories and are very low in sugar making them a better option on this sugar-laden holiday.
Calories = 50 per bag
Carbs = 12g
Tuesday, October 23, 2012
Monday, October 22, 2012
1 min march or jog
30 sec jumping jacks
30 sec alternating side squats
1 min lateral plank walk
1 min squats
Workout - Complete each exercise for 1 min
pumpkin chest press
pumpkin stork stance rows
pumpkin squat to overhead press
pumpkinpumpkin squat to overhead press
pumpkin weighted crunches
rest for 1 minute and repeat 2 more times for a total of 3 sets
Saturday, October 20, 2012
It's game day, and imagine everyone cheering you on during your workout today. 2, 4, 6, 8 who do we appreciate it? ___________ (insert your name here!) The whole stadium is cheering for you on this one :).
(can do squat jumps to increase intensity)
Thursday, October 18, 2012
Ok after your trip down memory lane, let's workout :).
1 min march or jog
1 min standing oblique twists
1 min gate swings
1 min inchworms
1 min lunges with chest press
Complete the following 8 exercises at 8 reps
8 reps of the following 8 exercises for 8 rounds
1. Walkout Pushups
2. Rolling Plank (8 each side)
3. Backward Lunge with Jump (8 each side)
4. Alternating Dumbbell Squats w/ Press (8 each side)
5. Speed Skaters
6. Side Plank Dips
7. Reclined Knee ins
Rest for 1-2 minutes in between rounds. Cool down after round 8.
Wednesday, October 17, 2012
ACT II Mini Bags - Butter Lovers
Did you think all popcorn was healthy? Not so fast. These little mini bags pack quite a fatty punch at 13 g of fat and 6 g of saturated fat. Another red flag is the 570mg of sodium per bag. Americans get plenty of sodium other places. The one bright spot is the 4 g of dietary fiber. They do have a butter flavored (not butter lovers, less butter) and a candy corn flavor that offer a little less fat.
|Serving Size about 5 cups popped (45g unpopped)|
|Servings Per Container 1|
|Amount Per Serving|
Calories from Fat 80
|% Daily Value*|
|Total Fat 13g||20%|
|Saturated Fat 6g||30%|
|Trans Fat 0g|
|Polyunsaturated Fat 1.5g|
|Monounsaturated Fat 4.5g|
|Total Carbohydrate 23g||8%|
|Dietary Fiber 4g||16%|
|Not a significant source of Sugars, Vitamin A, Vitamin C and Calcium.|
Product formulations and packaging may change. For the most current information regarding a particular product, please refer to the product package.
* Percent Daily Values (DV) are based on a 2,000 calorie diet.
Angie's Kettle Corn Halloween Snack Packs
Why we like it? Low in calories, only 4 ingredients (no additives or artificial colors), low in sugar (less than 4g per bag), and it's salty and sweet...the best of both worlds! These delicious snack packs were found at Target.
Fat 3.5 g
Saturated Fat 0 g
Sodium 65 mg
Sugars 4 g
Tuesday, October 16, 2012
Monday, October 15, 2012
1 min butt kicker run
1 min drop step squats
1 min cross punches
1 min side shuffle
30 sec walk on tip toes/ 30 sec walk on heels
You will need to keep track of time for each round. Complete 10 reps of the following exercises without stopping. Each round your goal is to perform them as fast as you did the time before (safely, without losing proper form).
10 reps of:
Squat Jumps (or squats to lessen impact)
Step Ups (10 each leg)
Saturday, October 13, 2012
Jog/march in place - 1min
Inch worms - 1min
Butt Kicker Run - 1 min
Lunges with Chest press - 1 min
Do 7 reps of the following 7 exercises without a break:
Lunge press (7 each side)
Plank knee in's
Superman Planks (7 each side)
Step-ups (each side)
Rest 1-2 minutes and repeat for a total of 7 rounds
Thursday, October 11, 2012
Jog in place
Heel toe walks
Alternating forward stepping lunges with hip flexor stretch
Do 20 reps of each exercise. Each round is 4 minutes long. Keep cycling through the exercises, 20 reps each, until the timer dings. At that point you have no more than 1 minute to recover and move to the next round. Do the 2nd round, and all subsequent rounds, the same as the first: 20 reps of each exercises, going through the list as many times as you can in 4 minutes.
Side plank hip lifts left
Side plank hip lifts right
DB wood chops left
DB wood chops right
Sqaut jumps (or squats)
Glute bridges = hip extenstions
DB chest flyes (on floor)
Cool down with light activity such as walking followed by stretching.
Wednesday, October 10, 2012
Just like the Great Pumpkin disappoints Charlie Brown and the Peanuts Gang, this Reese pumpkin is disappointing too! I am fully aware they are delicious (they are my favorite), but check out the nutritional information:
Calories = 180 (100 calories from fat)
Total Fat = 11 g
Saturated Fat = 3.5 g
Carbohydrates = 18
Sugars = 16 g
Fiber = 1 g
Protein = 4 g
Monday, October 8, 2012
Saturday, October 6, 2012
We look forward to our next year providing information and workouts for you. We've posted 130 workouts in one year...that should definitely be keeping you busy!!
As always, we encourage you to comment or send an email with any feedback you have to us!! We love hearing your thoughts and also your success stories. The more you give us, the more we will be able to give back to you!! Also, we'd love it if you shared our blog with all your friends, relatives, neighbors, co-workers, you get the drift. Share it via Facebook, word of mouth, tweet, however you like to spread the word!!
Warm Up: jog/march 1 min, standing oblique twists 1 min, gate swings 1 min, walking lunges with chest press 1 min, lateral plank walk 1 min
We are turning 1 today so all exercises will be performed for 1 minute each (try to do it without stopping, but as always modify as needed.)
B - Burpees
I - Inch worms
R - Reverse lunges (aka backward lunges)
T - Tricep Pushups
H - High Knee Run
D - Duck walk (hold weight or pumpkin if you have it already!)
A - Ab exercise of your choice (sit-ups, plank, bicycle crunches, or your favorite ab exercise!)
Y - Y raises (see pic below--raise arms up from resting floor position into a "Y", hold and then release)
Rest after round 1 and complete the circuit again. It's like going back for more cake :).
For a longer workout, complete 3 rounds!
Thursday, October 4, 2012
Our compliment to Monday's workout below.
It's a great one!
jog or march in place
alternating lunges with hip flexor stretch
Add weight to the non-jumping exercises for best results.
Alternating forward stepping lunges - 1 minute
Isometric squat hold - 2 minutes (can do a traditional wall sit if you have the wall space)
X-men jumping jacks - 1 minute
Plyometric lunges - 30 seconds
Plie squats - 1 minute
Donkey kicks - 1 minute right
Donkey kicks - 1 minute left
Side plank hip lifts right - 30 seconds
Side plank hip lifts left - 30 seconds
Repeat 3 - 4x (4 or 5 rounds total)
Wednesday, October 3, 2012
Fun Size Butterfinger Candy Bars
Monday, October 1, 2012
Arms- warm-up first with these cardio-based moves to bring the heart rate up and prepare your muscles for the workout (1 minute each unless specified):
Jog in place
Clap hands in front and then behind your body
Arm circles forward (30s)
Arms circles backward (30s)
Side plank walks
Workout (1 pair of 5 - 10lb dumbbells needed):
No break between exercises
15 Reverse flyes
15 Overhead triceps extensions (hold both or 1 dumbbell)
15 Mountain Climbers
15 Bicep Curls
15 Shoulder side raises
15 Overhead shoulder presses
1 minute plank (on hands)
Rest - repeat 2x
Complete this workout 3x per week for amazing results along with the lower body compliment to be posted Thursday this week!