Friday Funny

OK....just joking....but I like the repeat part.

:)

Workout 146 - Santa's Circuit

Santa uses this circuit to get prepared for his duties Monday night :)

This is our last workout post for 2012, we will be back and help you conquer your goals for 2013!!

Equipment Needed:  Dumbbells for rows and curls

Warm Up
1 min march or jog
1 min squats
1 min inchworms
1 min jumping jacks
1 min side shuffle

Santa's Circuit
10 Squat Press
10 Plank Rows
10 Backward Lunges
10 Tricep Pushups
10 Bicep Curls

Wednesday Wisdom - Drink and Be Merry!

 Here are our final two tips to help you survive the next couple of weeks.  Take a look back at all of our Wednesday Wisdom tips if you missed the previous weeks posts.

Drink!
Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer.  Air is dry in the winter and can leave us even more dehydrated.  Water helps counter the dehydrating effects of travel or drinking alcoholic beverages, and it may also help satiate your appetite since thirst is often mistaken for hunger.  The old rule of thumb is 8 glasses (8oz) per day, but if you sweat a lot or are bigger in size, you may need more.

Be Merry!
Take time for yourself.  Although spending time with friends and family is essential, it’s also important to set aside at least five minutes (or more!) for yourself to relax. Try practicing deep breathing exercises when you feel stressed out or exercise.
 

Holiday Humor!

12 Days of Christmas Workout (Part 2)

Here's another 12 days of fitness workout with a few changes for variety!!  We noticed our post on Thursday didn't have a lot of views so we are going to give you a second chance to try this festive workout!!  If you completed this workout on Thursday, do it again or sub your favorite exercises in.

"Twelve Days of Christmas" is a cumulative song, so that means your workout today is cumulative!  Start with the first day of christmas and then move on to the 2nd day and then repeat the first and so on!  On the 12th day of Christmas you will be doing all the exercises listed starting with 12 and ending with a partridge in a pear tree, or in our case LUNGES!! 

Equipment Needed:  weights

Start with a warm-up:  
1 min butt kickers (run/or in place)
1 min drop step squats
30 sec lateral plank walk
30 sec rolling planks
1 min standing oblique twists
1 min tip toe walk

12 Days of Fitness (Part 2)

 1  lap of lunges (down and back in the room you are in - at least 5 walking lunges one way and 5 back)

 2  burpees

 3  backward lunges with jump (each side)

 4  plank to pushup 

 5  squat press 

 6  side plank dips (each side)

 7  dips

 8  one arm plank rows (each side)

 9  step ups (each side)

10  bicep curls

11  mountain climbers (each side)

12  superman planks (each side)

Friday Funny

Workout 145 - 12 Days of Fitness (part 2)

Here's another version of a 12 days of fitness workout with a few changes for variety!!  Did you enjoy the workout Monday? It was harder than you thought, wasn't it?!

"Twelve Days of Christmas" is a cumulative song, so that means your workout today is cumulative!  Start with the first day of christmas and then move on to the 2nd day and then repeat the first and so on!  On the 12th day of Christmas you will be doing all the exercises listed starting with 12 and ending with a partridge in a pear tree, or in our case LUNGES!! 

Equipment Needed:  weights

Start with a warm-up:  
1 min butt kickers (run/or in place)
1 min drop step squats
30 sec lateral plank walk
30 sec rolling planks
1 min standing oblique twists
1 min tip toe walk

12 Days of Fitness (Part 2)

 1  lap of lunges (down and back in the room you are in - at least 5 walking lunges one way and 5 back)

 2  burpees

 3  backward lunges with jump (each side)

 4  plank to pushup 

 5  squat press 

 6  side plank dips (each side)

 7  dips

 8  one arm plank rows (each side)

 9  step ups (each side)

10  bicep curls

11  mountain climbers (each side)

12  superman planks (each side)

Wednesday Wisdom

Chances are you have been asked to bake something for a holiday gathering or perhaps you are making the entire festive dinner.

If you are going to a gathering with a dish it would be wise to bring something healthy so that you know there will be at least one option that you can eat guilt free. 


Here are some tips to transform your old recipes:
If your recipe calls for:

All-purpose (plain) flour: Try using half all-purpose and half whole wheat flour in baked goods

Butter, shortening or oil: Replace with applesauce or prune puree for half of the called-for butter, shortening or oil

Butter, margarine, shortening or oil to prevent sticking: Try cooking spray or nonstick pans

Eggs: Use two egg whites or 1/4 cup egg substitute for each whole egg

Evaporated milk: Use evaporated skim milk

Fruit canned in heavy syrup: Try fruit canned in its own juices or in water, or fresh fruit

Full-fat cream cheese: Use fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth

Full-fat sour cream: Try fat-free or low-fat sour cream, plain fat-free or low-fat yogurt

Margarine in baked goods: Use trans fat-free butter spreads or shortenings that are specially formulated for baking. To avoid dense, soggy or flat baked goods, don't substitute diet, whipped or tub-style margarine.


If you don't want to alter your recipes or are scared to try...check out this healthy list of fit holiday foods.  Each one has reviews so you won't be wasting your time or money on something digusting.


Bon Apetite!
Sarah and Allison



Source: Examiner.com: Healthy holiday baking tips and amazing recipes, December 11, 2009
Kelly George

Tuesday's Motivation

It's never too late to become what 

you might have been. 

-George Elliot

Workout 144 - 12 Days of Fitness!

"Twelve Days of Christmas" is a cumulative song, so that means your workout today is cumulative!  Start with the first day of christmas and then move on to the 2nd day and then repeat the first and so on!  On the 12th day of Christmas you will be doing all the exercises listed starting with 12 and ending with a partridge in a pear tree, or in our case LUNGES!! 

Equipment Needed:  weights

Start with a warm-up:  
1 min butt kickers (run/or in place)
1 min drop step squats
30 sec lateral plank walk
30 sec rolling planks
1 min standing oblique twists
1 min tip toe walk

12 Days of Fitness

 1  lap of lunges (down and back in the room you are in - at least 5 walking lunges one way and 5 back)

 2  burpees

 3  tricep pushups 

 4  alt. side squats (each side and wts optional)

 5  squat jumps (squats for low impact)

 6  pushups

 7  plank hip dips (each side)

 8  plank rows (each side)

 9  speed skaters (each side)

10  bicep curls

11  jumping jacks

12  star Jumps

Friday Funny

Workout 143 - Another Holiday Checklist

Another checklist to complete...tis the season!

Warm Up
1 min march or jog
1 min gate swings
1 min kickbutt lunges
1 min alternating knee raises (elbow to opposite knee)
1 min bear crawl (crawl on all fours)

Checklist

Complete this list of exercises (complete as many as you can at once, but rest if necessary)

_____ 20 alternating dumbells squats w/ press

_____ 20 pushups

_____ 15 rolling planks (each side)

_____ 20 glute bridges

_____ 15 bottom 1/2 lunges (each leg)

_____ 15 plank hip dips (each side)

_____ 1 min burpees

_____ 25 bicep curls

_____ 20 dips

_____ 1 min plank

Wednesday Wisdom

Waistlines, mirrors, jeans and scales.

At this time of the year, those may not be some of our favorite things. Parties, festive meals, late night drinking, office snacking, and lack of time to exercise is upon us. It’s time – right NOW – to be aware.

Here are 3 tips to stay on track so that you won't need to make a daunting New Year's Resolution:

Find ways to increase your activity and movement, if not actually increase your exercise.

Wear a pedometer. You may not have the ability to spend more time at the gym, so find every imaginable way to increase your activity, even if it seems silly -- it keeps your mindset focused in the right direction. One pound of fat equals 3,500 calories, so that means a 200-pound person walking three miles per day even at a moderate pace for one week can burn about 2,300 calories.

Party and eat healthy and smart. That means eating more fruit, more protein and less refined carbs.

• Interesting gossip going on over at the buffet? Stay away from the dangerous nibbling that goes on unconsciously. Sure, go to the buffet line, but be sure when you leave it, leave with fresh veggies, lean meats and other lower calorie goodies.

• While the stores are filled with delicious treats, avoid the temptation at home and leave those chocolate covered popcorn bags in the store.

• Be a dessert splitter. Those cupcakes are going to look great. Small, cute, and only 500 calories! Don’t deprive yourself. Allow yourself a small serving of your favorite treat and be as mindful as possible as you savor the look, taste and aroma of whatever it is that you “must have.”

THINK smart. Plan your eating before you go out and stick to your plan.

People can have all sorts of unhelpful, irrational thoughts about food, diet, weight loss, especially around the holidays.
“Watching what I eat should be easy.” “It’s not okay to waste food.” “If I get hungry, the hunger will get worse and worse until I eat something.” “There is nothing I can do to make cravings go away.” “It’s okay to eat this food because I’m stressed, everyone else is eating it, it’s just a little piece and I’ll make up for it later.” “I’ve already blown it so it doesn’t matter what else I eat.”
It’s important to ask yourself what evidence you have that any of these thoughts are true. Most of the time, they are just thoughts. Before you go out with your food plan, have a strong response-counter-thought plan.

Getting through to New Year’s in great shape and health depends on these three pillars of healthy lifestyle — insuring enough activity, eating properly and thinking wisely.







Adapted from ACEfitness.org, November 2, 2011 Ask the Expert Blog, ‘What are the 3 Tips to Avoid the Dreaded Holiday Weight Gain?’

Tuesday Motivation

Workout 142 - He's making a list and checking it twice!

He's making a list and checking it twice;  gonna find out who's naughty and nice!

Our next few workouts are going to be lists of exercises to complete (and they are quick for your busy schedules).  It should complement all the lists surrounding you this holiday season.  Remember, we are checking it twice...gonna find out who's exercising tonight (haha).

Warm Up

1 min march/jog in place

1 min jumping jacks

1 min standing oblique twists

1 min drop step squats

1 min lateral plank walk

Complete this list of exercises (complete as many as you can at once, but rest if necessary)

_____ 20 walkout pushups

_____ 20 lunge with dumbbell pass (each leg)

_____ 15 side plank dips (each side)

_____ 20 plank rows

_____ 15 diagonal lunges (each leg)

_____ 10 superman planks (each side)

_____ 1 min speed skaters

_____ 25 mountain climbers

_____ 20 step ups (each leg)

_____ 1 min reverse plank

Give the Gift of Fitness!

We normally post a Saturday workout, but chances are most of you are hitting the stores to start (or finish) your holiday shopping.  Keep in mind, shopping for hours is a great way to burn calories (just try to avoid the enticing smells of the mall...aka the pretzels, cinnabon, cookies or you will negate your calorie burn!!)  If you are dedicated to a workout today, search our archives (search box on home page) for your favorite workout...there are 141 of them you can chose from!

Here is an article (courtesy of the American Council on Exercise) to help you shop for the fitness minded person on your list.  We have attended workshops presented by Amy Dixon (first video).  She does a great job explaining how to perform exercises and we love her creativity!

We will give you our favorites as well in the upcoming weeks!  If you have any questions regarding fitness/exercise gifts, what to buy, where to buy, etc...feel free to email us at fit4a6pack@gmail.com or just comment on this post!

November 13, 2012, 02:08PM PT in Ask the Expert Blog  |  0 Comments

Hot New Fitness DVDs for the Holidays

With the holiday season upon us and the year quickly coming to a close, we decided to take a look back at some of the best new fitness DVD’s we’ve reviewed here at ACE over the last few months. From high-intensity workouts to routines designed to strengthen and sculpt the entire body, here are three of our favorite newly released (or soon to be released) workout videos.

In this day and age where everyone seems to be so pressed for time, who wouldn’t want to maximize their results by making the most of their time spent exercising? As a follow-up to the wildly successful Breathless Body: The Ultimate Cardio Burn, this second installment in the series,Breathless Body 2: The Edge, provides a challenging 55-minute cardio workout that will work your entire body, pushing you to your limits, while helping you to take your fitness to the next level. Using a cardiorespiratory training technique known as high-intensity interval training (which is personally one of my favorite ways to train) and involving no equipment at all, this workout is divided up into four different sets, each featuring three dynamic drills. Progressions and regressions options are offered for each of the drills, allowing you to customize your experience by choosing the movement option that is best suited for your fitness level. Amy also urges exercisers to pause the video at any time if they need additional time to recover between drills. Each drill is performed for 30 seconds, followed by 15 seconds of rest, and the sequence of three drills is repeated three times to complete one set. Amy ups the challenge in this workout by following the four sets with one final six-minute set that revisits all 12 of the drills featured throughout the video. Given that this workout is high-intensity in nature and involves various plyometric exercises, safety and proper technique is of the utmost importance, this DVD is best suited for those who have an established base of fitness.

Price: $19.99
Where to buy: www.amydixonfitness.com

As a big fan of Chris Freytag’s 10 Pound Slimdown Xtreme, which released late last year, I thought I’d be hard-pressed to come across another DVD that offered the same level of quality, detailed instruction and effective exercises—that is, until I got a sneak peek at the new 10 Pounds Down Better Body Blast, which releases on December 4th. With a similar-sounding name and featuring another dynamic instructor, Jessica Smith, this DVDdelivers fun strength-training routines that are conveniently divided into three 20-minute segments (arms, abs and legs), and require nothing more than a pair of dumbbells and an exercise mat. With the option to tackle each workout individually if you’re pressed for time, or the ability to combine them together to create one awesome full-body workout, this DVD is jam-packed with innovative, functional exercises that will undoubtedly have you breaking a serious sweat.

Price: $14.98
Where to buy: www.gaiam.com

For those seeking a mind-body approach to health and fitness, STOTT PILATES® Intense Body Blast: Pilates Interval Training Level 1 provides a total-body workout that focuses on quality of movement along with integrity of breath. With a run time of just over 30 minutes, this routine can be integrated into even the busiest of schedule and, requiring only a sticky mat, can easily be performed in a relatively small space. The workout begins with a dynamic warm-up and is followed by an assortment of exercises designed to strengthen the musculature of core and enhance both stability and mobility, while also strengthening the major muscles of the body. Instructor PJ O’Clair does an amazing job cueing each movement, continually focusing on proper alignment and helping to ensure the effectiveness of each exercise. She also seamlessly transitions from one movement to the next, creating a well-rounded, easy-to-follow beginner routine that is sure to work your entire body from head to toe.

Price: $14.95
Where to buy: www.merrithew.com

3 Tips for Giving the Gift of Fitness

If you’re choosing to share the gift of fitness with your loved ones this holiday season, selecting the right DVD for that special someone may seem like a challenge. Here are few simple questions to ask yourself before choosing a workout DVD that will help you make the best choice:

1. What types of activities do they prefer?
   Whether they love to dance or prefer a gentle yoga practice, having an understanding of what type of activities he or she enjoys is imperative to selecting the right workout DVD and ensuring your recipient makes the most use out of it!
2. What are their fitness goals?
   From wanting lose weight to simply seeking an option to unwind and de-stress after a long work day, knowing what health- and fitness-related goals that special someone in your life has will help you to navigate the plethora of workout options available.
3. Does the DVD require any specific equipment (e.g., medicine ball, workout mat, stability ball)?
   If equipment is needed to perform the exercises included in the workout, it’s important to know whether the individual you are buying for already has the necessary equipment. If not, you may want to consider purchasing those items along with the DVD to create a complete gift package.

Having a hard time choosing the right DVD for you? With advances in technology, streaming fitness videos are another great option to help you stay on top of your fitness this holiday season. With the ability to access them anytime and anywhere, online exercise videos offer the flexibility to access an assortment of fitness modalities, such as Pilates, kickboxing and cardio dance, all taught by a variety of quality instructors and without the need to commit to just one DVD!