Exercise Articles

In the News 10 Days of Fitness – Part I

The holidays are upon us and each holiday season brings the temptation of overindulgence and being less active with the winter months. However, it is not only beneficial for your physical health to stay active, but it also important for your mental health.

So, we offer you the 10 Days of Fitness- designed to keep you moving and motivated during the month of December.

Day 1… Jingle Bell Jog

Start the month with a brisk outdoor jog. Embrace the crisp December air and let the jingle of bells inspire your pace. Whether you prefer running in a winter wonderland or jogging around your neighborhood, this cardio session will kickstart your fitness journey. 

Day 2… Ornament Obliques

Engage your core with a festive twist. Sit on the floor balancing on your sit bones and lift your legs off the ground. Hold a holiday ornament or small gift in your hands, and twist your torso from side to side, touching the ornament to the ground. This exercise targets your obliques and adds a touch of holiday flair to your routine.

Day 3… Stocking Stuffer Squats

Get your legs working with stocking stuffer squats. Fill a festive stocking with a few small items, tie it securely, and hold it in front of you. Perform squats, keeping your back straight and chest lifted. The added weight from the stocking will challenge your leg muscles and add a playful element to your workout.

Day 4… Mistletoe Meditation

Take a break from the hustle and bustle with a mistletoe meditation. Find a quiet space, sit comfortably, and focus on your breath. Imagine the stress melting away with each exhale. Take this time to rejuvenate your mind and body, promoting overall well-being during the busy holiday season. 

Day 5… Sleigh Ride Sprints

Turn your cardio up a notch with sleigh ride sprints. Head to a local track or open space and sprint for 30 seconds, followed by a 30-second rest. Repeat this interval training for a total of 15

(Continued in Part II…)

Fitness for All It’s Planksgiving Time – November Fitness Challenge

November brings Thanksgiving and all that delicious food can mean extra pounds this month. Combat those extra calories by joining in on this “Planksgiving” Fitness Challenge, which takes just mere seconds each day.

Happy Planksgiving! 

Day 1: 20 seconds

Day 2: 30 seconds

Day 3: 30 seconds

Day 4: 35 seconds/l

Day 5: REST DAY

Day 6: 40 seconds

Day 7: 45 seconds

Day 8: 45 seconds

Day 9: 50 seconds

Day 10: REST DAY

Day 11: 1 minute

Day 12: 1 minute

Day 13: 1 minute, 10 seconds

Day 14: 1 minute, 20 seconds

Day 15: REST DAY

Day 16: 1 minute, 20 seconds

Day 17: 1 minute, 30 seconds

Day 18: 1 minute, 30 seconds

Day 19: 1 minute, 45 seconds

Day 20: REST DAY

Day 21: 1 minute, 45 seconds

Day 22: 1 minute, 45 seconds

Day 23: 2 minutes

Day 24: 2 minutes

Day 25: REST DAY

Day 26: 2 minutes, 15 seconds

Day 27: 2 minutes, 15 seconds

Day 28: 2 minutes, 30 seconds

Day 29: 2 minutes, 45 seconds

Day 30: 3 minutes

Fitness for All Candy Crush: 31-Day Halloween Challenge

It’s time to Candy Crush! 

No, not that kind of game. The kind where you sneak a piece of candy from the Trick or Treat basket, but you crush those calories by doing one (or a few) of these great exercises! 

Snickers – 80 calories = 13 minutes of Pilates

Milky Way – 80 calories = 10 minutes of walking up stairs

Milk Duds – 40 calories = 5 minutes with an agility ladder

Peanut M&M’s – 90 calories = 11 minutes of running 5 MPH

Kit Kat – 70 calories = 13 minutes of gardening

Nestle Crunch – 60 calories = 12 minutes of Yoga

Sour Patch Kids – 105 calories = 10 minutes of kickboxing

Pay Day – 90 calories = 15 minutes of swimming

Reese’s Peanut Butter Cup – 110 calories = 12 minutes of jumping rope

Butterfinger – 85 calories = 12 minutes on the elliptical

Snickers Peanut Butter – 130 calories = 15 minutes of burpees

Starbursts – 40 calories = 5 minutes of walking upstairs

Nerds – 50 calories = 11 minutes of sit ups

Skittles – 80 calories = 11 minutes on a stair master

Baby Ruth – 85 calories = 12 minutes of walking lunges

Twix – 80 calories = 10 minutes of moderate spinning

Atomic Fire Ball – 40 calories = 10 minutes of Zumba

Swedish Fish – 100 calories = 5 minutes of kettlebell swings

Hershey Chocolate Bar – 67 calories = 13 minutes of push-ups

Hershey Kiss – 22 calories = 5 minutes of jumping jacks

Exercise 101: Best Belly-Busting Exercises

When most people begin their weight loss journey, they want to start with that stubborn belly fat. So, crunches – and lots of them – is the workout routine for you, right? Wrong! In fact, spot reduction in exercise simply doesn’t exist. Instead, trainers suggest these core-focused exercises that will help combat fat throughout your body resulting in less belly fat.

Burpees – this exercise works your core, chest, shoulders, lats, triceps, and quads. Great all-around exercise.

Mountain climbers – like burpees, this moving plank exercise works out a ton of different muscles.

Turkish Get-up – this 200-year-old exercise involves a kettle ball and is great for burning belly fat and conditioning your whole body.