Workout 87 - Wayne's World

I lost a friend this week and I'm going to share his story to give you motivation for this workout.  His name was Wayne and when I met him he was coming into the facility I worked at and working out 4-5 days per week...until the "young age" of 95.  Wayne didn't just come in and walk or ride a bike, he did that and lifted free weights, worked with medicine balls and pretty much everything we all should be doing.  So today when you need motivation to work out, I want you to think of my friend Wayne who exercised his 95 year old body every day.

Those of you working on the Swimsuit in 6, keep it up!  If today is your day to perform those exercises do so and then add the following workout.  If you haven't tried, click on the link and try it out.

1 min jumping jacks
1 min speed skaters
1 min plank
1 min backward lunge
1 min lateral shuffle

Rest 1 minute and repeat again for a total of 2 rounds

Wednesday Wisdom - Exercise in the Heat

The temperature is rising and people are migrating outdoors for exercise and summer activity.  Keep in mind your body temp can actually rise when exercising in hot, humid conditions.  Children and older adults must be especially careful as their bodies do not regulate body temp as well so they may not recognize when they are getting overheated. 

Here are some strategies to prevent heat related illnesses while doing outdoor activities:

1. Stay Hydrated – Drink water before, during and after exercise to keep up with the demands of the heat.  
2.  Reduce Exercise Intensity – at least the first couple of times you are out in the heat.  Make sure your body can handle it before you increase intensity.
3. Watch heat and humidity levels – pay attention to heat index values that factor in the humidity and temperature.  The higher the humidity, the higher the risk for heat related illnesses.  Exercise early in the morning to best avoid this situation.
4. Clothing – Wear clothing that is light-weight, loose fitting, light colored and of a material that absorbs water (dri-fit by Nike is an example).  This allows the body to sweat and dissipate heat.
5. Rest – Know when to say NO to outdoor exercise.  Don’t be afraid to take a day off if mother nature doesn’t allow you to exercise outdoors or opt for an air-conditioned option.

Tuesday Motivation!

Get back into the swing of things...here is your Tuesday Motivation!!


The secret of getting ahead is getting started. 
-Mark Twain

Happy Memorial Weekend!

We are taking a break until Tuesday...you can too!  

If you haven't checked our our memorial weekend survival tips, click here or if you are looking to sneak a workout in, try our swimsuit in 6 workout!

Enjoy your time with family and friends and we will see you Tuesday!

And most importantly, this weekend remember to honor those who have served and fallen for our freedom!

Friday Funny!

Is your body ready for summer?

Workout 86 - 3 Day Weekend!

Ok, let's face it this could be your last workout before the weekend so let's hit it hard!  Perform the below swimsuit in 6 workout part 2 and then do 20 minutes of interval training.  Interval training involves high bursts of intensity followed by slower, recovery periods.  You can walk with bursts of jogging, jog with bursts of sprinting, bicycle with sprint bursts, etc.  Kick the intensity up for 30 secs - 1 min (whatever you can handle!) and follow with at least an equal if not longer recovery time.  A good rule of thumb is if you are still breathing rapidly, rest a little more and then resume high intensity.  This is a great way to get increase your cardiovascular shape!  


Here are some more examples:
-walk 1 minute, sprint 1 minute (repeat for 20 minutes)
-walk for 30 secs, jog for 30 secs, sprint for 30 secs (repeat 20 minutes)


Perform swimsuit in 6 before your interval training!!

Swimsuit in 6:  Weeks 3-6

Links provide video demonstrations

Warm-up:

1 min march or jog in place, inchworms, standing oblique twists, jumping jacks

10 plank to push-ups

1 min cross punch/squat jump combo

15 stork stance rows each leg (use a weight, a gallon jug of water, anything weighted!)

Rest 1 minute

1 min combo of 5 squats / 1 burpee

1 min mountain climbers

25 plank knee in's (take knee towards opposite elbow--different from video)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets

Wednesday Wisdom - Healthy Holiday Weekend Habits!

I can hear the chants of 3 day weekend in the air, but before we kick off the weekend celebrations let's review a few helpful tips so that you don't complete sabotage all your hard work and healthy habits!

1.  Watch your liquid intake.  Your favorite cocktails can add up quick so enjoy them in moderation (the average margarita can have 500+ calories).  Chances are if it is fruity and tastes good it has an abundance of calories.  We suggest being aware of how many calories you are consuming before you have another ;).  Same goes for soda, juice, lemonade, etc.  Remember, water has zero calories! 

2.  Dessert.  In moderation.  Enough said...or a trick you can try when you are craving dessert is eating a bowl of fruit and then see if you still need that double chocolate brownie sundae surprise!

3.  Watch the side items.  Most potato salads, pasta salads, etc are mayonnaise-based and/or cream- based and have a lot more fat then you know.  Once again, look for fruit or veggie themed salads.  I saw Emeril making a diced tomato, vidalia onion and avocado salad with olive oil and balsamic vinegar the other morning...looked delicious and is low-calorie.  Think along those lines!

4.  Stay active, it's summer!!!  Go swimming, biking, play a game of wiffle ball with the kids, you get the drift! 

It's okay to let your guard down this weekend and enjoy yourself, but don't get carried away.  Why?  You'll feel a lot less guilty Tuesday when we return to reality!

Also, let us not forget the real reason most of us get to enjoy a 3-day weekend...honoring the men and women who have died fighting for our country!

Tuesday Motivation!

Workout 85 - Summer's Coming!

Just a reminder Summer unofficially starts next weekend, so it's time to really kick it into gear!  Chance are you will be hitting the beach, lake, pool, waterpark, etc sometime soon!  We are encouraging you to do the Swimsuit in 6 workout again today with a little bit of a kick in the you know what following it. 

It's go time!!

Swimsuit in 6:  Weeks 3-6

Links provide video demonstrations

Warm-up:

1 min march or jog in place, inchworms, standing oblique twists, jumping jacks

10 plank to push-ups

1 min cross punch/squat jump combo

15 stork stance rows each leg (use a weight, a gallon jug of water, anything weighted!)

Rest 1 minute

1 min combo of 5 squats / 1 burpee

1 min mountain climbers

25 plank knee in's (take knee towards opposite elbow--different from video)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets

When you are finished, complete the below sequence (to ensure maximum results ;)

1 push-up
3 tuck jumps
2 push-ups
6 tuck jumps
3 push-ups
9 tuck jumps
4 push-ups
12 tuck jumps

If you are up for it, go back down the ladder!!
For reduced impact, sub squats or squat jumps for tuck jumps. 

Workout 84- Swimsuit ready

Hey all!  Before I hit the pool...gonna do this workout.  Give it a go!  You'll be ready for water too.

Warm-up:
Jog
Inchworms
Alternating Side lunges (hold inner thigh stretch)
Side shuffle (athletic stance)
Butt kicks

Workout:
All exercises = 1 minute. 30 seconds of rest between each exercise.
4 rounds

• Pyramid Planks (from plank position, move to down dog, back to plank and repeat)
• Walking Lunges (hold dummbells overhead, elbows extended), can do alternating lunges if you are limited on space
• Tricep Extensions (lying on back using same dumbbells from previous exercise)
• Jumping Jack Push-ups
• Squat to Front Kick

When finished with 4 rounds
complete the following sequence:

1 push-up
3 tuck jumps
2 push-ups
6 tuck jumps
3 push-ups
9 tuck jumps
4 push-ups
12 tuck jumps
Go back down the ladder...if you can hang.  Great metabolic finisher!

You'll be a fat burning machine from this workout!

Friday Fun!

No excuses parents!!! Happy Friday :)

Workout - Swimsuit in 6 (6 weeks, 6 exercises)

We posted our swimsuit in 6 - part 2 on Monday and we want to ensure you are trying it out, so we are posting it again!  It is so important to remain consistent with exercise so we will be encouraging you to complete this workout again today!  If you completed the workout yesterday, do your favorite cardiovascular activity today.  For a change of pace, if you normally exercise longer in duration, do a shorter, more intense version.  If you normally do short, intense cardio, do a lighter intensity and go longer.  A change of pace is always good for your workouts.  As always, leave a comment and let us know how you are doing!!!

Swimsuit in 6:  Weeks 3-6

Links provide video demonstrations

Warm-up:

1 min march or jog in place, inchworms, standing oblique twists, jumping jacks

10 plank to push-ups

1 min cross punch/squat jump combo

15 stork stance rows each leg (use a weight, a gallon jug of water, anything weighted!)

Rest 1 minute

1 min combo of 5 squats / 1 burpee

1 min mountain climbers

25 plank knee in's (take knee towards opposite elbow--different from video)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets

For the best results, complete 3 times a week (with a days rest in between).  If you are looking to gain results at a more rapid rate, keep performing the exercises from Swimsuit in 6: Weeks 1-3 in addition to the above exercises (all on the same day).

Wednesday Wisdom...Walking Workouts!

The temperature is rising and people are waking up from winter migration to enjoy this beautiful spring weather.  Most prefer walking out side in the warmer months so here are some tips to help maximize the benefits of walking for exercise:

·      Footwear:  Make sure you have a comfortable pair of well-supported shoes (they have shoes specifically for walking, so if you are a serious walker this is a great investment).  If your shoes are worn, go buy a new pair now.  Your body will thank you later :)

·      Clothing:  Opt for comfortable, loose fitting clothing so you can perspire.  If clothing is too tight it will trap the sweat and your body will not be cooled.  You can also opt for popular dri-fit clothing which is breathable and helps evaporate excess moisture allowing you to keep sweating thus cooling your body.

·      Surface:  If you have any orthopedic conditions, opt for a soft walking surface such as grass or a soft track.  Also, pay attention for cracks in the side walk, street, etc that may cause for an un-even and potentially dangerous surface.

·      Yield to cars:  They have the right of way and often are not paying attention!  Also, walk towards oncoming traffic.

·      Make it a workout!  Many people walk for leisurely purposes, but it can be an effective way to improve cardiovascular health, maintain and lose weight, and strengthen muscles.  When you are ready to challenge yourself, find hills to “climb” which will increase your heart rate or mix in short bouts (30 secs-1 minute to start) of jogging to spice it up and kick the calorie burn up a notch!!  

Motivation! I needed this yesterday...and it worked!

Yesterday, I lacked motivation to workout (yes, we too have days we don't feel like it!).  Most days I look forward to it, but yesterday I wasn't feeling it until I read this and was instantly reminded and motivated!!!

"I'd rather be covered in sweat at the gym...than covered with clothes at the beach!"

Workout 85 - Summer's Comin'!

Just a reminder Summer unofficially starts next weekend, so it's time to really kick it into gear!  Chance are you will be hitting the beach, lake, pool, waterpark, etc sometime soon!  We are encouraging you to do the Swimsuit in 6 workout again today with a little bit of a kick in the you know what following it.  

It's go time!!! 

Swimsuit in 6:  Weeks 3-6

Links provide video demonstrations

Warm-up:

1 min march or jog in place, inchworms, standing oblique twists, jumping jacks

10 plank to push-ups

1 min cross punch/squat jump combo

15 stork stance rows each leg (use a weight, a gallon jug of water, anything weighted!)

Rest 1 minute

1 min combo of 5 squats / 1 burpee

1 min mountain climbers

25 plank knee in's (take knee towards opposite elbow--different from video)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets

Then perform the following:

1 push-up
3 tuck jumps
2 push-ups
6 tuck jumps
3 push-ups
9 tuck jumps
4 push-ups 
12 tuck jumps


If you aren't tired yet, go back down the above latter of push-up tuck jump combos!  Also, if you need to reduce the impact/intensity of the tuck jumps substitute squats or squat jumps.