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Take Advantage

2/22/2014

The weather this weekend is great. Going from temperatures that were varying from 4-14 degrees fahrenheit, to this 50 degree weather - seems like the perfect temperature. Definitely great weather to be doing some activities outside. Like walking or running. This is a great opportunity to take your workouts outside during this “heat wave” (just make sure you dress appropriately.)

my Run

I’m up in Hoboken for the weekend, and my boyfriend and I thought it would be a great idea to go for a long run to embrace the day. Before our run we started our day with a great, nutrient filled breakfast, and then headed out the door. We ran from Hoboken up to West New York - about a 9 mile run - with great views along the Hudson River of New York City.

Morning Burst Breakfast. (Kale and Spinach mix salad with red peppers, quinoa, avocado, and a homemade apple cider vinaigrette). (White Potato and Sweet Potato Homefries). (Scrambled Eggs). (Diced Mangos).

Running along the Jersey side of the Hudson River.

Take advantage of the weekend weather

It may not be summertime sun, but with the proper clothing, it is perfect. Do something active outside with friends or family to change up your routine.

Do your workouts outside
Go for a walk
Go for a run
Ride a bike
Play pick up games (Basketball, soccer, etc.)

Take advantage of the temperatures, and do something outdoors.

Always Stay Active!

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Snow Day workout

2/13/2014

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They called it! Another snow storm has hit the North East! For many of you who are stuck at home on this cold day, here is a 20 minute cardio work out that will warm you up quickly!

All you need is 1 flight of stairs, and something to keep track of time.

Do you like the yoga towel? Check out Aretecomplete.com (Arete Complete)

The goal for this workout is to complete as many sets of each exercise as possible within 10 minutes. Move consecutively through the exercises as best as you can. When the time is up, take 2-3 minute break, and begin the timer for another 10 minutes. (If you have any questions about this workout please feel free to contact me!)

Exercise

Stair Climbs

Jumping Jacks

Body Hops (L,M,R)

Weight

Body Weight

Body Weight

Body Weight

Reps

10x

50

6

Sets

As Many As you Can
As Many As you Can
As Many As you Can

Stair Climb. Run Up and Down the Stairs 10x as quickly as possible.

50 Jumping Jacks

6 Body Hops (L,M,R). As seen in the photo you start in high-plank/push-up position, jump your feet forward towards the L.Left side of you and jump back out to starting position. Then Jump your feet forward to the M.Middle, bringing your knees to your chest - and back to the starting position. Then jump your feet forward towards the R.Right side of you - and back to the starting position (L.M.R. is 1 Rep.)

Playlist

Do you want it all - Two Door Cinema
What you know - Two Door Cinema
Take a walk - Passion Pit
Last Night - The Strokes
1901 - Phoenix
The Night Out - Martin Solveig
How to be a Heart Breaker - Marina and the Diamonds
Oceans - Coastsband
My Body - Young the Giant
Pumpin Blood - Nonono
Naive - Kooks
Red Hands - Walk off the Earth

Try to STAY ACTIVE even though the weather is awful. No Excuses. It is important to keep moving. Try this exercise or some of my other exercises. Also if you are home from school/work go out and shovel the snow - this is a great way to get your physical activity in.

If you are with kids today, go outside:

pull them on a sled
build a snow man
play tag
have a snowball fight

Or...
Be active indoors with the kids:

Play indoor hopscotch
hide and seek
indoor bowling
Simon Says
indoor basketball
hula-hoop
jumprope etc.

these are all great activities to get you moving around and living an active and healthy lifestyle.

Stay safe! Stay warm! And stay active!

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February Motivation

2/9/2014

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It is important to stay motivated in order to keep an active lifestyle!

Did you make a new year resolution to yourself to maintain a healthy lifestyle? Don't give up, you are doing great!

Are you feeling as though you are in a rut with exercising? You may need to spice things up in your routine. Here are some ideas to help keep you motivated.

Exercise with friends and family. Don't think that you have to exercise alone. When you workout with others, the company will help push you through your exercises knowing that someone else is doing the same thing you are. For most people, exercising with others helps them stay focused and helps them bump up their intensity.

Meet new people to exercise with. Join clubs or group exercise classes. Don't be shy, put yourself out there and make some friends. You'd be surprised who you may meet. Others may need just as much motivation as you, and you may find a new workout partner. (ie: Running Club.)

Change up your workout. Add intervals to your training, or super sets. Try a different type of training to bump up your intensity then your regular routine.

Do exercises and activities that you enjoy. You don't have to do the same routine in the gym everyday - Take a class that interests you, participate in activities that excite you.

Join a team. If you like sports, look for recreational teams to join or create your own. (Basketball, tennis, running clubs, soccer, etc.)

Change up your music. You may be surprised with the spark and energy you get from the type of music you listen to. And if you are listening to the same thing every time you work out, you may get bored. Don't listen to the same playlist. Get a different genre, different songs, and different artists to help pump you up and help give you a new motivation.

Buy something new. Getting new work out clothes/accessories will get you excited. Knowing that you have something new will put a new energy into your training. (It doesn't have to be anything expensive, just something you like and can work out with.) Ideas: workout clothes, shoes, a new type of protein shake, even a new work out towel.

Change your workout environment. Go to a new gym - or a new section of your gym, exercise outside. A different environment may have an exciting feel to it, a new spot to adventure to.

Look for new activities to keep you active. Try to find something that you never thought you would every do. Maybe you'll like it, maybe you won't - but you never know until you try. (ie: Pole Dancing Classes, Urban Rebounding Classes, Karate Classes, Boxing Classes, etc. Just try something new)

Hire a trainer. They can help you so much. A trainer can introduce you to new exercises, and will know when to increase your intensity. You'll have somebody with you teaching you new routines safely and effectively.

You want to stick with your January New Year Resolution. Don't just push it to the side. Don't go 2 days without physical activity. You need to keep yourself motivated.

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Always Keep Active

Take Advantage

my Run

Take advantage of the weekend weather

Snow Day workout

Exercise

Weight

Reps

Sets

Playlist

February Motivation

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