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.

Thursday, March 28, 2013


Sometimes we need someone else to tell us what to do.
Log off & workout!

Wednesday, March 27, 2013

Wednesday Wisdom - Balance

Balance (simply defined) = Ability to maintain center of gravity.

Balance is the foundation of all human movement.  The ability to balance impacts all of your daily activity as well as your ability to perform more complex movements.

Balance is said to start declining at the age of 25!  However, how fast this occurs depends upon how much you move your body and practice balancing.  "If you don't use it, you'll lose it."

2 types of balance:
Static Balance (balance while stationary)
Dynamic Balance (balance while body is in motion)

Our dynamic warm-ups include balance components!  If you are doing our workouts and warm-ups you are already training your balance.

Here are other activities or exercises that include balance training:
Stability Ball training
BOSU Training
Dynadiscs or other small balance appartusPilates
Tai Chi
Yoga / Dynamic Stretching Classes
TRX training
Walking barefoot
Skiing / snowboarding
Racquet Sports

Monday, March 25, 2013

Workout 159 - Hoops

Warm - Up (1 minute each):
march or jog
inch worms
standing oblique twists
lunge w/ chest presses
clap hands in front / behind

Enjoy this March Madness inspired workout.  Adapt as necessary.

Progression Workout: (start with the first move than add exercise #2, then exercise #3)
1 min - Play Defense (lateral side shuffle 4 over 4 back--get low w/ butt down like you are guarding!)
1 min - Play Defense + Jumpshot (jump squat with side shuffle over, then jump squat side shuffle back)
1 min - Play Defense + Jumpshot + Burpee with 1 push-up (6 count)

Repeat workout 4 times with a 1 to 2 minute break between each round

Optional play:
Quickfeet 30 seconds / 20 plyometric lunges (10 each leg)
Do this for 3 minutes without breaking.


Friday, March 22, 2013

Wednesday, March 20, 2013

Wednesday Wisdom - Smart Snacking!

Smart Snacking for Adults and Teens
Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a
healthy eating plan. Just choose wisely!  

  • Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.

  • Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.

  • Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.

  • Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

    Snacks with 200 calories or less: (sub your favorite fruits and veggies in)
  • One tablespoon peanut butter spread on slices of a medium apple
  • One cup tomato soup with five whole-grain crackers
  • Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
  • Tri-color veggie snack: 6 baby carrots,
  • 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
  • Small baked potato topped with salsa and 1 ounce low-fat cheese
  • Toaster waffle topped with 1⁄2 cup blueberries and 2 tablespoons low-fat yogurt
  • Six whole-wheat crackers and one slice low- fat Colby cheese
  • Fruit smoothie: Blend 1 cup fat-free milk, 1⁄2 cup frozen strawberries and 1⁄2 banana
  • One 6-inch flour tortilla with 1⁄4 cup black beans and 2 tablespoons fresh salsa
  • Quick-to-fix salad: 2 cups mixed greens with 1⁄2 cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced- fat dressing
  • Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard

    Snacks with 200 to 300 calories for active adults, teens and athletes:
  • Refuel between meals or after a work-out with these higher-calorie snacks:

  • Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
  • Yogurt parfait: Layer 6 ounces fat-free yogurt, 1⁄2 cup berries and 1⁄4 cup granola
  • Trail mix: Mix 20 almonds, miniature box of raisins, and 1⁄4 cup sunflower seeds
  • Instant oatmeal made with fat-free milk with 1 tablespoon honey, 1⁄2 cup sliced peaches and dash of cinnamon
  • One 4-ounce fat-free, ready-to-eat vanilla pudding with 1⁄2 cup fresh fruit and 5 vanilla wafers
  • Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, 1⁄2 cup diced fresh veggies and one ounce low-fat mozzarella cheese
  • Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
  • Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
  • Whole-grain toaster waffle with 1 1⁄2 tablespoons chocolate-flavored hazelnut spread
  • Banana split: banana sliced length-wise topped with 1⁄2 cup frozen yogurt and a tablespoon of chopped nuts
For more healthy eating tips, visit www.eatright.org.

This tip sheet is provided by:
Authored by Academy of Nutrition and Dietetics staff registered dietitians.
©2012 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized. 

Monday, March 18, 2013

Workout 158 - March Madness Workout

The NCAA basketball tourney (aka March Madness) starts this week so we decided to give you a basketball inspired workout!  Also included, the famous "One Shining Moment"song played at the end of the tournament.  Listen to the words and use it as motivation for your workout or for life in general...such a great message :)

Complete this workout 3 times this week with a day of rest in between.

Equipment:  Dumbell(s), No court required...

Warm - Up: 
1 min of the following:  
march or jog
inch worms
standing oblique twists 
drop step squat
30 sec walking on tip toes
30 sec walking on heels

1st half:
1 min - Play Defense (lateral side shuffle 4 over 4 back--get low w/ butt down like you are guarding!)
1 min - Lunges with dumbbell pass 
1 min - Slam Dunks (jump squats with a dunk)
1 min - Dumbbell Twists

Half-time:  take a water break for 1-2 minutes

2nd half:
1 min - Jump shots (jump and shoot with a side step in between)
1 min - Pushups
1 min - Quickfeet defense (quickfeet run, face different direction for variety)
1 min - Rolling Plank

End of Regulation - Rest 1 min
Repeat 2-3 more times (overtime!!)

Monday, March 11, 2013

Workout 157 - St. Patty's Workout

St. Patty's day is coming up next weekend, so this week will be spent training for it!  Complete the workout 2-3 times this week on non-consecutive days.  Feel free to wear green!

Equipment needed:  Weights

Warm Up:  1 min leprechaun jog, 1 min easy shamrock squats, 1 min jumping jacks (repeat again)

Follow the workout in the chart below round by round.  You will be accumulating exercises each round.  If you don't know what the exercise is, click on it for a video example.

The St. Patty's Accumulator 
Round 1
10 clover curls (bicep curls)
Round 2
10 clover curls, 10 shamrock and roll squat presses
Round 3
10 clover curls, 10 squat presses, 10 Irish Jigs (alt. quick kicks out front as fast as you can-10 each side)
Round 4
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 Rainbow rows
Round 5
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows, 10 shamrock shuffles (lateral shuffle 4 over, 4 back)
Round 6
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows, 10 shamrock shuffles, 10 Blarney Stone Burpees
Round 7
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows, 10 shamrock shuffles, 10 blarney stone burpees, 10 Lucky-you Tricep Pushups
Round 8
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows,  10 shamrock shuffles, 10 blarney stone burpees, 10 lucky tricep pushups, 10 leprechaun lunges (power)
Round 9
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows,  10 shamrock shuffles, 10 blarney stone burpees, 10 lucky tricep pushups, 10 leprechaun lunges, 10 Saint Sit-ups
Round 10
10 clover curls, 10 squat presses, 10 Irish Jigs, 10 rows,  10 shamrock shuffles, 10 blarney stone burpees, 10 lucky tricep push-ups, 10 leprechaun lunges, 10 St. sit-ups, 10 leprechaun leaps (star jumps)

Wednesday, March 6, 2013

13 Tips to Help You Eat Right and Be Healthy in 2013

March is national nutrition month so we will be focusing on sharing nutritional information with you every Wednesday.  While many fitness professionals give out all sorts of nutrition advice (be careful, by the way-just because it works doesn't mean it is healthy), we are calling upon the experts to share the best information with you!  

These tips are provided by the Academy of Nutrition and Dietetics

13 Health Tips for 2013
Dedicate yourself to a healthy lifestyle in 2013 with these food, nutrition and exercise tips.

1.  Eat Breakfast
There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit.

2.  Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Don’t let winter stop you from enjoying produce. It may be harder to find fresh options, but frozen and canned are great alternatives. 

3.  Watch Portion Sizes
Do you know if you’re eating the proper portion size? Get out the measuring cups and see how close your portions are to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control. Use half your plate for fruits and vegetables and the other half for grains and lean meat, poultry, seafood or beans. To complete the meal, add a glass of fat-free or low-fat milk or a serving of fat-free yogurt for dessert. 

4.  Be Active
Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

5.  Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from the MyPlate food groups: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts. Try low-fat yogurt with fruit, whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana. 

6.  Get to Know Food Labels
Ever wonder about what the numbers in the Nutrition Facts panel really mean? Or, the difference between “reduced fat” and “low fat”? The Food and Drug Administration has strict guidelines on how food label terms can be used. 

7.  Consult an RD
Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts! Registered dietitians can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease. Learn more about RDs at www.eatright.org/RD.

8.  Follow Food Safety Guidelines 
The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food thermometer to make sure food is properly cooked. Refrigerate food quickly at a proper temperature to slow bacteria growth. Learn more about home food safety at http://homefoodsafety.org

9.  Get Cooking 
Cooking at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or how to store herbs and spices. The collection of How do I... videos at www.eatright.org/howdoi will get you started.

10.  Dine Out without Ditching Your Goals
You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits, veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items. 

11.  Enact Family Meal Time
Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in 2013. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

12.  Banish Brown Bag Boredom
Whether it’s a brown bag lunch for work or school, make it a healthy lunch packed with nutrition. Prevent brown bag boredom with these healthy lunch ideas. They’re easy to fix the night before and ready to go in the morning. Try whole-wheat couscous with chick peas or black beans; whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheddar cheese and salsa; or spinach salad with sliced pear, red onion and low-fat feta cheese.

13.  Drink More Water
Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. For generally healthy people who live in temperate climates, the Dietary Reference Intakes from the Institute of Medicine recommend a total daily beverage intake of 13 cups for men and 9 cups for women.

This tip sheet is provided by:
Adapted from the article “13 Health Tips for 2013” (www.eatright.org/Public/content.aspx?id=6442474069) by Academy of Nutrition and Dietetics staff registered dietitians.
©2013 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized. 

Tuesday, March 5, 2013

Monday, March 4, 2013

Workout 156 - Up, Up and Away!

Do this workout 3 times this week on non-consecutive days.

Warm-up: (1minute each exercise)
jog in place
walkout pushups
gate swings
side shuffle


Go through the list 10 times, on the 1st time through only do 1 of each exercise.  On the 2nd time through do 2 of each exercise.  Continue until you have do the workout 10x with 10 reps of everything.
Optional: If you really want to go crazy, go back down.  After you hit 10 reps, go to 9 reps, 8 reps, 7 reps, etc.

Plank hip dips
Jump Squats
2 Side Plank Walks, left; 2 Side Plank Walks, right
Jumping Jacks
Side Plank Hip Dips, Right
Side Plank Hip Dips, Left
Jumping Lunges
Mountain Climbers (left, right)

Cool down and stretch to finish