12 days of fitness

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Posted by: | Posted on: December 12, 2013

12 Days of Fitness Holiday Challenge- Day 12

Here we are! Day TWELVE and the big wrap up of our 12 day challenge.

Number 12, Your Time Is Up

You’ve made an effort every day for 12 days to eat well, exercise and be positive about your health and fitness behaviors. My wish for all of you is that you continue on this journey and make an effort every day to take good care of yourself.

We are still running our Holiday Survivalfit Challenge which encourages 4-6 workouts per week. If you still need an little encouragement to stay moving and keep active during the holidays then join us through January 1st with this challenge. Read More …

Posted by: | Posted on: December 11, 2013

12 Days of Fitness Holiday Challenge- Day 11

We have arrived at day number ELEVEN in our 12 days of fitness journey. Congratulations!

Number 11

If you’ve been participating through the past 10 days I know you are feeling good, have a rather consistent habit of making sure your getting good food into your body, and of course you’ve been getting at least 30 minutes of some form of exercise per day.

Funny coincidence that these are exactly the kind of things you need to incorporate into your lives to stay healthy and fit? Nope, just an opportunity to show you that you ARE capable of doing it, and you CAN do it 🙂 Keep on keeping on!

Today’s workout challenge…

INTERVAL CARDIO TRAINING (approximately 20 min):

cardio

*Warm-up with 7 min of lower intensity activity

*Perform 8-10 intervals of higher intensity work for 30-45 seconds per interval

*Rest 15-20 seconds between intervals (take longer if you need it)

*Cool-down for 5 minutes

NOTE: you can perform these intervals on your cardio training equipment or add them into running, walking, cycling or swimming. Below is a sample video that you can use if you want to add in some simple, sport conditioning type drills. Just click on the link.

12 Days of Fitness Challenge- Cardio Intervals

FULL BODY MUSCLE CONDITIONING CIRCUIT:

*Choose 8-10 exercises that work all major movement patterns and muscle groups

*Perform each exercise 30 seconds using a weight and/or body position that challenges the patterns of movement

*Rest 15 seconds between exercises

*Rest 60 seconds at end of circuit, repeat 2-3 more times.

STRETCH/FLEXIBILITY:

*All major muscles groups- especially those used in your exercise session

*Hold each stretch 30-60 seconds and repeat on both sides

*Breath deep, relax and enjoy the opportunity to unwind

Be good to yourself today! Enjoy your activities, drink your water, and eat good food.

Happy day 11,

Amy

 

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Posted by: | Posted on: December 8, 2013

12 Days of Fitness Challenge- Day 8

number 8

Football Sunday brings us into day number eight of our 12 days of fitness challenge. Almost there!!

You’ve spent a lot of time doing higher intensity exercises this week so consider Sunday a FUN day or restorative exercise day.

Today’s workout is:

*30 minutes of foam rolling and gentle stretching (hold stretches 30-45 seconds each)

Why should you foam roll?

Because it is an excellent way to release muscle tissue, break up trigger points, scar tissue and adhesions. Foam rolling soothes tight fascia while increasing blood flow and circulation to the soft tissue. It also works in concert with flexibility training to stretch muscles and tendons.

puppydogWhy should you stretch? 

Stretching has been shown to effectively increase range of motion in joints, which allows for more freedom in your movement patterns and your day to day activities. Gentle stretching and deep breathing are also excellent ways to relax chronically tight areas associated with stress and tension, and can aid in improving flexibility in commonly tight areas such as the lower back, hips, anterior shoulder, neck, upper back, calves, wrists and forearms.

Below is a small video sample of some stretching movement patterns and foam rolling activities you can do

http://www.youtube.com/watch?v=G4mYwzxNjsA

At minimum foam roll your glutes/hip, IT band, upper and mid back, quadriceps and calves. Incorporate stretches for the same areas you foam rolled and also the anterior chest/shoulder, hip flexors, hamstrings, lateral trunk and lower back. Finish off with a good spine twist to the right and left 🙂

img-thing[1]I also should remind everyone that the 12 day challenge also includes eating CLEAN food and drinking 1/2 your body weight in ounces of water every day. Football Sunday is known for the less than nutritious options and throwing back a few spirits while watching the game.

Be good to yourself and eat well.Cut up some raw veggies and dip them into a tablespoon of hummus instead of grabbing the chips and dips. You’ll feel better, and perform better for it.

Breathe, relax and enjoy the FUN, restorative day 8.

Happy football Sunday! Go Seahawks!!!!!

Amy

PS- A great way to get your football and exercise in at the same time is to put the foam roller down on the floor in front of your TV. You wont miss a thing this way 🙂

 

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Posted by: | Posted on: December 7, 2013

12 Days of Fitness- Day 7

The weekend is here and so is day number seven in our 12 days of fitness challenge.

number 7

Remember to keep your eating clean and make healthy choices that fit within your daily ranges. Use your Diet Grader for tracking and to keep you accountable. The weekends are notorious for throwing off your normal eating patterns, and during the holidays we often have extra goodies lying around.

During the 12 day challenge walk away from the goodies and grab some fruit instead 🙂

Your workout for today is:

*60 minutes of cardio training

*Foam rolling and stretching

Bundle up, put on your walking/running shoes and get outside for some fresh air fitness today.

Happy Saturday & Day 7,

Amy

 

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Posted by: | Posted on: December 6, 2013

12 Days of Fitness Challenge- Day 6

12 days of fitnessHappy half way point! Six more days to go with the 12 day fitness challenge and just a few short weeks away from New Year’s and the wrap up of our other challenge, Holiday Survivalfit.

I’m confident that if you are participating in either of our FIT Launch challenges your holiday season will definitely be a happy, healthy and fit one. If nothing else, you’ve made an effort to be aware of your food, your exercise and how you treat yourself.

Tomorrow’s goals are to continue on the path of enlightenment with your healthy eating habits, to be determined to finish your day with a good workout, and of course be positive about YOU.

Day 6 goals are:

holidayfeet*30 minutes of cardio training

*Full body MUSCLE conditioning circuit workout

*Flexibility/Stretching- after your workout

Head into your weekend with a healthy Friday and set the tone for a for a fit weekend. Remember if it doesn’t challenge you, it doesn’t change you!!

Happy Fit Friday

Amy

 

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Posted by: | Posted on: December 4, 2013

12 Days of Fitness Challenge- Day 4

Happy Wednesday! We are officially 1/4 of the way through the 12 Days of Fitness Challenge 🙂

number 4

If you’ve been following along with ALL the challenge and taking better care of your nutritional needs you should be noticing more energy and enthusiasm for your workouts and day to day activities. If your muscles are fed and hydrated they perform optimally!!

Remember you can always jump on to the Diet Grader website and get an idea as to how you ARE eating vs. how you THINK you are eating. It is a very educational tool that will help you set proper calorie ranges and keep you informed on your nutritional quality, too.

Give it a shot by clicking <<<<<HERE>>>>>>

Your Workout Goals for Today..

INTERVAL CARDIO TRAINING (approximately 20 min):

cardio

*Warm-up with 7 min of lower intensity activity

*Perform 8-10 intervals of higher intensity work for 30-45 seconds per interval

*Rest 15-20 seconds between intervals (take longer if you need it)

*Cool-down for 5 minutes

NOTE: you can perform these intervals on your cardio training equipment or add them into running, walking, cycling or swimming. Below is a sample video that you can use if you want to add in some simple, sport conditioning type drills. Just click on the link.

12 Days of Fitness Challenge- Cardio Intervals

FULL BODY MUSCLE CONDITIONING CIRCUIT:

ballbridgechestpress*Choose 8-10 exercises that work all major movement patterns and muscle groups

*Perform each exercise 30 seconds using a weight and/or body position that challenges the patterns of movement

*Rest 15 seconds between exercises

*Rest 60 seconds at end of circuit, repeat 2-3 more times.

STRETCH/FLEXIBILITY:

*This just goes without saying..

twistyoga*Hold each position to mild tension for 45-60 seconds

*Breath deep, feel relaxed and think about what a fabulous job you just did with your workouts!!

Keep up the challenge everyone!! Stay fit during the holidays, stay happy, stay healthy!

See you in the studio or elsewhere soon,

Amy

 

 

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Posted by: | Posted on: November 29, 2013

12 Days of Fitness- A Challenge Within A Challenge

Happy Thanksgiving Weekend Everyone!

I hope you are recovering from your Thanksgiving food hangovers and are able to enjoy a few days off 🙂 I will be putting up Christmas decorations and getting ready for the next holiday adventure in the studio..

THE 12 DAYS OF FITNESS

12 days of fitness

Some of you are participating in our 12 week Holiday Survivalfit Challenge, which is encouraging 4-6 workouts per week during the holidays, and this additional 12 DAY challenge is just a way to up the efforts.

Think of the 12 DAYS OF FITNESS challenge as a purge between the two major holidays of Thanksgiving and Christmas. A rest for your gut, a kick for your butt and chance to deep clean your eating habits and kick up your exercise habits.

My goals for everyone in this 12 day challenge: move every day with some form of activity, eat clean, REALLY clean, foster a positive image of your personal health and fitness

snowGOAL ONE-12 DAYS OF FITNESS ACTIVITY SCHEDULE:

DAY 1: Sunday, December 1st ACTIVITY- 30 min of foam rolling and stretching

DAY 2: Monday, December 2nd ACTIVITY- 30 min of cardio + FULL BODY circuit

DAY 3: Tuesday, December 3rd ACTIVITY- 45 min of cardio + BRIDGES/PLANKS

DAY 4: Wednesday, December 4th ACTIVITY- 20 min INTERVAL cardio + FULL BODY circuit

DAY 5: Thursday, December 5th ACTIVITY- 45 min of cardio + BRIDGES/PLANKS

DAY 6: Friday, December 6th ACTIVITY- 30 min of cardio + FULL BODY circuit

DAY 7: Saturday, December 7th ACTIVITY- 60 min of cardio + foam roll and stretch

DAY 8: Sunday, December 8th ACTIVITY- 30 min of foam rolling and stretching

DAY 9: Monday, December 9th ACTIVITY- 35 min of cardio + FULL BODY circuit

Day 10: Tuesday, December 10th ACTIVITY- 50 min of cardio + BRIDGES/PLANKS

Day 11: Wednesday, December 11th ACTIVITY- 25 min of INTERVAL cardio + FULL BODY circuit

Day 12: Thursday, December 12th ACTIVITY- 50 min of cardio + BRIDGES/PLANKS

WORKOUT NOTES:

Cardio= walking, jogging, running, cycling, swimming, elliptical machine

INTERVAL Cardio= warm-up 5-7 min lower intensity, and incorporate hard effort intervals of 30-45 seconds with 20-30 second rest breaks. Repeat 8-10 times. Cool down for 5 min.

FULL BODY Circuit= muscle conditioning exercise circuit using body weight, dumbbells and stability ball.

BRIDGES/PLANKS= 30 seconds each, rest 15 seconds or less between activities. Repeat 3 times.

Foam rolling/stretching= be sure to spend at least a few moments after all workouts stretching out your muscles. Dedicate 30 + minutes on Sunday to really work into your tight tissues with the roller and perform corrective stretches.

SUPPLEMENTAL VIDEO:

I have made a few low budget videos (from my i-Pad) that demonstrate some of the workouts above and I will be posting them up on the blog during our 12 day challenge.  I’ll be sure to post them up onto the FIT Launch Facebook page, too. Read More …