Challenge of the Week: One Song Workout!

Start out by finding your favorite 3.5-4 minute song to jam out to while working out.  Then all you have to do is try to finish these exercises before the song finishes!

  • 30 jumping jacks
  • 15 squats
  • 50 bicycles
  • 20 crunches
  • 10 push ups
  • 15 standing calf raises
  • 5 burpees
  • 30 jumping jacks

If you can’t complete the exercises before the song finishes don’t worry!  Try taking a few exercises out and incorporating them back in when you feel ready.  Or try coming up with your own set of moves that you feel comfortable with.  Add more or less, its all about what makes you feel good.

This is a great workout to do on those days that you can’t seem to find time to make it all the way to the gym.  Have fun and experiment with different songs and combination of exercises to get your heart pumping!

No more excuses! Reasons why we don’t work out (whether you want to admit it or not)

Let’s face it, we’re all guilty of coming up with an excuse or making believe we have a real reason not to work out when we’re probably just being lazy.  But the hard truth is there is a solution to anything we can come up with no matter how hard we try. “There’s always tomorrow”  Ahh.. procrastination at its finest but seriously… Just do it!

“I don’t know where to start”  A common problem among newbies.  Set small goals for yourself so you don’t get  to overwhelmed.

“I don’t have money to join a gym”  Thank god for Youtube.  Look up some tutorials on different exercises you can do at home or outside.

“I don’t have any time”  Take the stairs instead of the elevator because as much as we like to think that that one flight of stairs will kill us, it won’t.

“I don’t know what I’m doing”  Don’t be embarrassed! There’s no shame in asking for help.

We're all beautiful so feel good, spread the love, and last but not least have fun!

Top fitness trends to change up your workout!

People across the US are changing up their work out regimens with new fitness trends like mud runs, Crossfit, spinning, and dance fusion. Between the mud, obstacles, and the fact that it’s completely badass, mud runs like Tough Mudder challenge even the most fit athletes.  Besides being physically challenging mud runs test you mentally as well, allowing you to push yourself farther than you thought possible.

At only seven years old Crossfit has become a nationwide phenomenon.  Heavy lifting is not only limited too or associated with body builders anymore!  Crossfit gives you the ability to master weight lifting skill sets that you can do at the gym or at home by yourself.

Although spinning has long been around in the fitness community the industry has revamped its image producing new types of spinning like soul cycle and fly wheel.  Although no soul cycle or fly wheel studios have opened in Boston, we do have The Handle Bar, which is one of Boston’s top cycling hot spots.  The Handle Bar offers classes for all levels and incorporates weighted bars for a full body work out.  Get ready to sweat and have fun during this intense and exciting class!

Sick of Zumba? Then try Doonya or Groov3.  These California native dance classes give a whole new meaning to dance fusion and quickly spreading across the United States.  Doonya is a Bollywood inspired fitness class that uses traditional dance moves to get your heart up!  And there’s nothing like a live DJ to keep you motivated with great music and intense moves when you visit a Groov3 class.

A Bit of Hill Work

My sneaks were just looking so lonely & my mind was just so jam packed full of ideas/worries/other craziness that I had to give in to my run today...     So my brain was getting in the way of everything that I was trying to accomplish today. I looked into the other room and saw my sneakers just chillin’ by the door, and I thought, “Yup, a run looks pretty awesome right now.” I literally dropped everything put them on and went for a run (OK I hate actually admitting that 90% of the time I am dressed in workout clothes...however this most certainly was one of those times so no wardrobe change was necessary).

In my spin class hills are king and that is no different when I go out for my runs. I dunno, maybe it is because I grew up in Vermont, maybe not, but whatever the reason I seek them out. There is something about the grit needed to get up them and the overwhelming sense of accomplishment when you get to the top. Not to mention, come on they are GREAT for toning glutes and thighs...oh and calves...OK they are awesome for your legs in general. But just like in life, they take work and determination to climb and sometimes at the top you are given a great view from up there. 

This is the View from the bottom...doesn't look that bad from here

The View is always found at the top of the hill...not the bottom :)

The next time you are out running, do not avoid the hills, embrace them! I like doing a block loop when I find one that I really like, try attacking the hill 4 times (aka 4 times around the block), each time with a new sense of determination and power.

 

Round 1- getting the lay of the land...just run straight up the hill, fast or slow it is a great way to get acquainted and respect it

Round 2- walking lunges...seriously do you know how many walking lunges it took me to up this one?!?! It may take MUCH longer to get up the hill but think of it as a “stop and smell the roses” type of thing

Round 3- side shuffles: half way up looking one way and half way up facing the other. Great for the abductors as well as the adductors (inner and outer thighs)

Round 4- SPRINT! Especially after the first three rounds your “sprint”may not be a speedy as you would want to go but feels great!

 

No matter how badly your day has been up until that point it is all about the feeling you get when you reach the top! Refreshed, Empowered, Renewed!

 

Enjoy! The Sky is the Limit!