- Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
- Go through the workout twice for a full 30-minute workout
- Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.
- If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You want to be able to do this workout all the way through without stopping to look something up.
We're 10 days into 2014, and goals and resolutions are still fresh on everyone's minds! In the spirit of '14, I've put together a brand new Fitness Friday workout for you!
Notes about this workout:
I recently started working with a company called FiTMAPPED, which is a comprehensive, fully searchable directory of fitness studios and gyms in NYC, Chicago, Boston and Los Angeles, and NOW Philadelphia! I'm so excited to be involved with such a great community and help them get the word out about different options for keeping up with your fitness. Part of what I'm working on is putting Philly gyms - big and small - on the "fit map".
After some light stretching, we moved into another room, where we worked our legs, back and biceps. The workouts were setup in circuits, where we tried to see how many rounds of each circuit we could do in a predetermined amount of time. This part of the class seemed to move quickly, and before I knew it, we were on to yoga. I generally don't love yoga, but it was basic and quick, and just what I needed to stretch after my hour-long workout.
In general, I don't love it when the instructor for the class doesn't do the workout with the class, but I do understand that often in these small studios, instructors are teaching more than once class per day, and it would be impossible for them to do every class. After class, Juliet was happy to talk to us about membership and class-pack options, and also showed us how to use resistance bands to help with pull-up training! I have never used them before, but can totally see how helpful they can be! The studio even has lockers for you to use to keep your stuff safe during class! Overall, I had a great workout and I look forward to going back. I like the concept of the workout - it really touches on so many pieces of effective movement. While I wouldn't benefit from a membership, since I can realistically only make it there about once/week, I think it'd be a great option for anyone who needs a little push to help meet their goals! There are different programs you can sign up for, both nutrition- and exercise-based too!
There is also a location in Mount Laurel, NJ, and rumor has it there will be more popping up soon!
Have you ever tried Unite Fitness?
FOLLOW ME ON MY PHILLY PHITNESS TOUR:
Unsubscribe from emails
Do you find that you spend a lot of time just deleting emails from your inbox? Sometimes without even reading them? Use unroll.me to unsubscribe from SO MANY emails! When I entered my email address, I was able to unsubscribe from 63 newsletters/store emails with the click of a button!
Track your water intake
Aim for half your body weight (in oz). If you weigh 150 pounds, try to drink 75 oz of water.Make it through two 32 oz water bottles and you're almost there! OR mark your water bottle like this to set yourself little goals throughout the day.
Physcial challenges make you realize what you're capable of
There were a few physical challenges we participates in, and each one helped me push myself beyond what I thought I was capable of.
Eat the rainbow
Clean out your fridge and pantry
Take some time to go through your closet. Clean up the clutter by removing what you don't wear - consider donating these! Not sure what to give away? Put all of the hangers in your closet on the rod backwards. Once you wear and wash an article of clothing, return it to the closet with the hanger facing the right way. In a few months, you can easily see what you wear and what you don't!
It's not secret that meal planning helps you get through the week, while sticking to your nutrition plan. Take time on the weekends to prep and plan you meals to set yourself up for a great week!
Set a new fitness goal
How can you challenge yourself in the upcoming new year?
DiscIts review and a GIVEAWAY!
Who would benefit from DiscIts?
The people at Discits want YOU to try out their no-tie laces, so they're giving away a pair to three lucky readers! There are many ways to enter, and you can enter once/day from now until Monday. Use the widget below or follow this link!
Why do you want to try DiscIts?
Elf4Health Blog Swap - Fit 'n' Cookies shares her expertise on scheduling workouts
1. Get yourself a calendar for the week. Whether you use your planner, a calendar in the kitchen, or a blank schedule for the week. I usually print one out on Word that has the days listed, and a place for the workouts.
2. Gather your schedule and fill in any important times. Write down a day when you can’t work out because you have another commitment or maybe you work too long that day. We all have those days, so plan them out. I typically write down when I will work out, whether morning or night, before school or after school, etc.
3. Schedule your rest day. Everyone is different, and some require one rest day, or some require a few. The best thing for me to do is to physically schedule one in. I have a hard time taking days off from working out (I like it too much!) but if I schedule one in, I have no problem taking it off. My rest day is almost always Sunday. I enjoy making it a relaxing day!
4. Gather workout inspiration. I have a lot of saved workouts on my computer from various blogs, but feel free to use whatever! Maybe you want to come up with your own, maybe you are using some from a magazine, or maybe you are browsing Pinterest. However you have them saved, grab some. I have a lot of workout options here for you to get some ideas or new workouts!
6. Find a workout to match your schedule. Now that you have a brief layout of what you want to do, and you have your workouts in hand, match them up! Find new ones you are excited for, find ones you haven’t done, find some you have that are all-time favorites!
7. Do what works for you. Maybe you don’t like to do cardio and lifting on the same day; no big deal! Maybe you don’t want to lift 3 days a week; no big deal! Make it work for you and keep true to yourself!
I hope you all found something new to help you work out during the week! I promise it might seem like a lot, but it really doesn’t take much time, and saves you plenty during the week. I stick to my workouts a lot easier when I know it’s a lifting day, and I can’t just move it to the next day without mixing up the entire week. Now that you know how to schedule your workouts for the week, head over to my blog where Jillian shares her tips of sticking to a workout when things come up during the week!
Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job
Add a strenuous work schedule to the mix, and I quickly realized I needed to get back on track with eating and exercise. While there is certainly no magic answer to how I got back on track, planning ahead and accepting it isn’t going to be perfect were great places to start.
Plan for the airport
Working out on the road
How do you keep up with your health and fitness while traveling?
Last weekend, I only had a little bit of time before I had to get ready for a wedding. I was debating on weather or not to squeeze in a workout, when my husband suggested we do the CrossFit "Death by Burpees" workout.
Death by burpees? Sounds awful. Also, it sounded like exactly what I wanted to do!
Death by burpees
My partnership with FitMapped
I'm also SUPER excited to announce my new partnership with FitMAPPED. FiTMAPPED is a comprehensive, fully searchable directory of fitness studios and gyms in NYC and Los Angeles, and it's coming to Philly! I'm so excited to be involved with such a great community - check out my first blog post!
Be sure to follow FitMAPPED if you live in NYC, LA, Boston, Chicago or Philly (and check back as we add new cities):
Also, don't forget you can enter to win my Shakeology Shake-Up package once/day!
How many round of burpees could you do?
Muscle acceleration explained
Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.
Say goodbye to boredom
Along with the constant entertainment, P90X3 has the most workouts of any Beachbody program. With 16 workouts in the base kit, they switch it up before you have a chance to consider boredom. From cardio to strength to pilates to MMX, there is something for everyone.
The ideal P90X3-er
It may seem lofty to proclaim, but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.)
It doesn’t stop there
And of course there are some bells and whistles too good to ignore. First off, the FitYaf exclusive: If P90X3 is purchased any time from December 10th – 31st (including Challenge Packs), you will receive an exclusive P90X3 baseball cap.
And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS. The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!
The P90X3 Facts:
P90X3 Base Kit
FREE SHIPPING FOR A LIMITED TIME!
P90X3 Challenge Pack
DISCOUNT EXTENDED THROUGH JANUARY!! - Discount REACTIVATED for May 2014
Price will go up to $205 in February 2014
P90X3 Deluxe Kit
FREE SHIPPING FOR A LIMITED TIME!
Includes everything in the Base Kit PLUS:
P90X3 Ultimate Kit
FREE SHIPPING FOR A LIMITED TIME!
Includes everything in the Base & Deluxe Kits PLUS:
What are you looking forward to most about P90X3?
15 Holiday Stress Relievers
Focus on the positive. Some researchers believe that your thoughts can affect your physical body. Anxious, sad, and angry thoughts can make your entire body feel more stressed because they cause the brain to release the stress hormones, while pleasant, peaceful thoughts can make the body feel less stressed because they can cause the brain to release the pleasure hormones dopamine, endorphins, and serotonin.
Go for a walk. When it's too much, step away from it and get some fresh air into your lungs. Even a short, five-minute walk can help give you a fresh perspective and relieve stress.
Plan something fun for the future. When you're under a lot of pressure, this can give you a light at the end of the tunnel to look forward to. Just don't make planning this stressful too.
Drink less caffeine. I know that's just mean, right? But it's true. If the body is all jacked up on caffeine, it has more energy but is also in a very reactive state, which can lead to mega stress.
Create a mantra. Negative self-talk can be a self-fulfilling prophecy. Create a positive mantra instead such as: "I live in a loving, peaceful world" or "It feels like a lot, but I can handle it. I've done it before and I can do it again."
What's your favorite stress reliever?
Grab a buddy and start counting! See how many rounds you can do!
Elf4Health Buddy Workout
50 second plank
How many rounds did you do? How long did it take?
To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional.