Wednesday Wisdom - Halloween Hangover!

Today is Halloween!  Repeat today is Halloween!  The key word is today.  We are reminding you it ends at midnight so that means Halloween candy should be out of our lives until next year.  Don't hit the clearance isles tomorrow, don't raid your kids hidden stash, and don't finish off the leftover treats you do not pass out (take them to work tomorrow :).

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 :)

It's Worth a Try!!

Don't be afraid to try something new after all if you never try, you'll never know!

Workout 140 - Pump-kin Up!

Last pumpkin workout, so hopefully they aren't carved yet?  If they are, substitute a medicine ball or dumbbell for the pumpkin.

Warm Up

30 secs jumping jacks

30 secs butt kicker run

1 min frankenstein kicks (alternating straight leg kicks)

1 min walking lunges with chest press arms

30 sec side shuffle

30 sec alternating side squats

Workout

1 min pumpkin duckwalk

1 min pumpkin single arm shoulder press (switch arms at 30 secs)

1 min pumpkin rows (do stork stance rows for advanced option)

1 min pumpkin jacks

1 min pumpkin reclined twists

Rest for 1 minute and complete a total of 3 rounds 

Spooky Saturday Workout!! (a day early)

Ok, so we normally give free workouts but this Saturday we encourage you to splurge (it's $7 but it updates new games all the time...well worth it!) and download an app called Zombies, Run! (available on Android or iPhone)  It's perfect to get you ready for Halloween!!  It's a great way for people to get started or interested in running!  We are posting this a day early so you can check it out before you do it for your weekend workout!!

Description (From iTunes)

You tie your shoes, put on your headphones, take your first steps outside. You’ve barely covered 100 yards when you hear them. They must be close. You can hear every guttural breath, every rattling groan - they’re everywhere. Zombies. There’s only one thing you can do: Run!

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."

For more details on the app follow this link:

https://itunes.apple.com/us/app/zombies-run!/id503519713?mt=8

Workout 139 - Carve Your Muscles, Not Your Pumpkin!

Hold off a few more days on carving that pumpkin because we have more pumpkin workouts!  (If you have, you can substitute weights).  We will have a couple more workouts, so don't carve until after your Monday workout :).

Warm Up
1 minute march/jog
1 minute high knee raises or run
1 minute standing oblique twists
1 minute lunges
1 minute side shuffle

Workout
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)

Trick or Treat - Part 4

One week until Halloween!!!

TRICK
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.

Nutritional Facts
Serving Size = 20 pieces
Calories = 150
Sugar = 33g
Protein = 0g






TREAT
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.

Nutritional Facts
Calories = 50 per bag
Carbs = 12g

Motivation!!!

This is so true.  You have to connect yourself to your goals and know the WHY of your journey.  

Why am I doing this?  When you know the why, then you can work on the HOW!!

Workout 138 - The Great Pumpkin Workout

Before you carve that pumpkin, let's use it to workout!!  Yes, that's right a pumpkin workout.  If you don't have one yet, there's still time.  We will publishing pumpkin workouts until Halloween next week.  If you don't have one and don't plan on getting one, you can substitute a medicine ball or weight.

Warm Up
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

Workout 137: 2 - 4 - 6 - 8 Who Do We Appreciate?

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 :).

Warm-Up:

Jog or march - 1 minute

Standing oblique twists - 1 minute

Plank walk - 1 minute

Sumo squats - 1 min

Do all 3 parts before resting

Part 1:  Mountain Climber/Push-up Combo

2 - mountain climbers,  2 - pushups

4 - mountain climbers,  4 - pushups

6 - mountain climbers,  6 - pushups

8 - mountain climbers,  8 - pushups

Part 2:  Squat/Plank Hip Dip Combo 
(can do squat jumps to increase intensity)

2 - squats,  2 - plank rows (each side)

4 - squats,  4 - plank rows

6 - squats,  6 - plank rows

8 - squats,  8 - plank rows

Part 3:  Dips/Backward Lunges Combo

2 - dips,  2 - diagonal lunges (each side)

4 - dips,  4 - diagonal lunges

6 - dips,  6 - diagonal lunges

8 - dips,  8 - diagonal lunges

Rest 1 - 2 minutes and repeat!  

Do 2-3 rounds as tolerated

Friday Funny!!!

Workout 136 - 8 is Enough

Do you remember this television show 8 is Enough?

Ok after your trip down memory lane, let's workout :).

Warm Up
1 min march or jog
1 min standing oblique twists
1 min gate swings 
1 min inchworms
1 min lunges with chest press


Workout 
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
8.  Burpees

Rest for 1-2 minutes in between rounds.  Cool down after round 8.

Trick or Treat? - Part 3

TRICK
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.

Nutrition Facts
Serving Size about 5 cups popped (45g unpopped)
Servings Per Container 1
Amount Per Serving
Calories 160 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
Cholesterol 0mg		0%
Sodium 570mg		24%
Potassium 85mg		2%
Total Carbohydrate 23g		8%
	Dietary Fiber 4g	16%
Protein 3g

Iron 4%
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.

TREAT 

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.


Calories 70
Fat 3.5 g
Saturated Fat 0 g
Sodium 65 mg
Sugars 4 g

Motivation!

Please vote on our poll on our home page.  Here's the link and it's located on the right hand side of the page.  http://fit4a6pack.blogspot.com

Workout 135 - Always on Time

Equipment Needed:  Timer (or watch, clock), Medium Weight for Overhead Press

Warm Up:
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

Workout:  
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:

Pushups 
Squat Jumps (or squats to lessen impact)

Plank Rows (10 each side)

Bicep Curls
Step Ups (10 each leg)

Star Jumps

Knee-in Planks (10 each leg)

rest 1-2  minutes

Complete this circuit again for a total of 3 - 5 times depending on your fitness level. If you are just beginning our workouts, just do 3.

Bonus Ab workout

Start in regular plank and rotate to side plank, reverse plank, other side plank and back to front plank every 15 secs and see how long you can go!!!

Workout 134 - SEVEN!!

Warm-Up
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
Tricep Pushups
Plank Rows
Squat Curls
Superman Planks (7 each side)
Step-ups (each side)

Rest 1-2 minutes and repeat for a total of 7 rounds

Friday Funny!

Workout 133 - Rounds

Equipment needed: watch or stopwatch and dumbbells

Warm-up:
Jog in place
Side Shuffle
Heel toe walks
Alternating forward stepping lunges with hip flexor stretch
Frankenstein kicks


Workout:
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.

Round 1:
Burpees
Sit-ups
Side plank hip lifts left
Side plank hip lifts right

Round 2:
Mountain Climbers
DB wood chops left
DB wood chops right
DB swings

Round 3:
Sqaut jumps (or squats)
Tricep push-ups
Glute bridges = hip extenstions
Shoulder presses

Round 4:
Bicycle crunches
V-ups
Push-ups
DB chest flyes (on floor)


Cool down with light activity such as walking followed by stretching.

Trick or Treat? - Part 2

TRICK

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

The sugar content in this little pumpkin is the equivalent of eating 4 sugar cubes.  That's a lot of sugar so if you choose to eat this one, you better hide the rest of the 6-pack!!

TREAT

Basically anything else is going to be better!  They offer miniature versions of the pumpkin or they have seasonal mini reese's peanut butter cups.  I know the chocolate and peanut butter combination is heavenly, but eat these the entire Halloween season and you will be as plump as the thanksgiving turkey!

Miniature Peanut Butter Cups

1 piece (eating 5 of these is like eating a regular reeses--be aware!)

42 calories

2.5 g fat

1 g of sugar

1 g of protein

or 

Miniature Reese's Pumpkin (make sure it says snack size!!)

Calories = 90

Fat = 5 g

Saturated = 2 g

Carbs = 9 g

Protein = 2g

Motivation!

Workout 132 - The Best of the Best

Warm-up (1 minute each):

Jog in place

Side shuffle

Frankenstein kicks

Sumo squats

Gate swingers

If you are a fan of the NFL (the best of the best-Drew Brees showed us that last night) you know that a field goal (3 points) can be very important and can win the game.

So, this workout is designed with "3" in mind.  Oh and for the record, it won't be a Brees (haha, get it?)

3 rounds (do your best to be the best of the best!)

3-step speed skaters - 1 minute

3 minutes squats

3 minutes crunches

3 minutes jump rope (sub X-men jumps if you don't have a jump rope)

Now, kick it!!!

Workout 131 - Happy Birthday to Us!

It's official, we've been blogging for one year now!  Let's bust out the cake and celebrate...or let's celebrate fit 4 a 6 pack style...with a workout :).

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!

Friday Funny!!

This is SO true!!

Workout 130 - You will love your leggggs!

Our compliment to Monday's workout below.
It's a great one!


Warm-up:
jog or march in place
side shuffle
plank shuffle
alternating lunges with hip flexor stretch
Frankenstein kicks

Workout:
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)

Trick or Treat?

Are those Halloween candy isles screaming your name these days?  Or maybe it is your kids screaming I want candy!  We are here to help you avoid the tricks and enjoy the treats!  Each Wednesday this month we will recommend treats that would be "better" for you and your family so you don't get tricked! 


TRICK


Fun Size Butterfinger Candy Bars 

Nutrition Facts

Serving Size 1 bar (21 g)

Amount Per Serving

Calories 100   Calories from Fat 35

% Daily Value*
Total Fat	4 g	6%
Saturated Fat	2 g	11%
Trans Fat	0 g
Cholesterol	0 mg	0%
Sodium	50 mg	2%
Total Carbohydrate	15 g	5%
Dietary Fiber	0 g	0%
Sugars	10 g
Protein	1 g

Vitamin A 0%	*	Vitamin C 0%
Calcium 0%	*	Iron 0%

*	Percent Daily Values are based on a 2,000 calorie diet.

TREAT

Kids clif bars are not only organically made with quality ingredients, but also taste delicious!  At first look, the fun size bar looks to be the winner with less calories, however gram for gram they don't stand a chance against the cliff bar (the cliff bar is 36g, 1 fun size butterfinger is 21g).  Also, the clif bar has 3 grams of fiber and key vitamins and minerals.     

They even have a new flavor this year...cookies and scream!  These bars were found at Target.  For more information on clif bars and their quality ingredients, check out their website http://www.clifbar.com/food/products_clif_kid_zbar/

Tuesday Motivator!!