Lite Bites: Clean Up That Mess! GETTING (BACK) ON TRACK: START HERE! February Spinach Omelet Roll-Up

Size: px
Start display at page:

Download "Lite Bites: Clean Up That Mess! GETTING (BACK) ON TRACK: START HERE! February Spinach Omelet Roll-Up"

Transcription

1 GETTING (BACK) ON TRACK: START HERE! February 2013 Being a beginner (or re-beginner) in exercise can be confusing since seemingly everyone you encounter during this transitional time suddenly becomes a fitness expert. The best action you can take in this case is to contact your Wellness Center staff, actual fitness professionals who can guide you in the right direction. You can also do your own research by using credible internet sources such as and Clean Up That Mess! Tips From Experts On Organizing Home, Work & Life Let s face it, being organized usually makes life a little less stressful, and who doesn t want less stress? Here are a few key tips on getting and staying organized. Do It Now We all do it, put things in the to-do pile only to forget about it until we need it. Piles don t work and they continue to build to the point where the task is too big to tackle in one sitting. Whether it s paperwork to file or clothes to put in the dresser, do it right away. Purge, Purge, Purge With paperwork, most of our documents are now available electronically. It s time to get rid of the old bank statements, pay stubs, etc. If you re hesitant to throw out old documents, check with your financial institutions first to ensure they keep back up files. Aside from items with sentimental value, donate or toss clothes or other household items you haven t seen or used in one year. If you really can t part with something, set it aside and check back in six months. Still haven t touched it? Time for it to move on to someone who may have more use for the item. Prioritize Your To-Dos Keep a running list of tasks you want to accomplish and prioritize them so you know where to start. Whether you put it in order of most important to least or you number them, begin with the most pressing task first and work through the list from there. This will help you manage your time more efficiently too! Most smart phones have an application that creates and keeps your lists for you. This may be a better choice over a paper list since most of us carry a cell phone 24/7. One Thing At A Time With your prioritized to-do list, focus on one task at a time. Not only will it help keep your stress lower, but you ll likely perform the task more proficiently if it s the only one you re working on. Sing The Alphabet The filing cabinet should be a place where you can retrieve a document in no time. But if the categories and subgroups are in no particular order, retrieval may take much longer than expected. The most simple way to organize a filing cabinet is alphabetically. Whether its by business name or service, filing alphabetically can help you save time. Try to adopt one new habit of the highly organized at a time and you ll start to see how a small change can make a big difference! Source: Lite Bites: Spinach Omelet Roll-Up Source: FitnessMagazine.com I N G R E D I E N T S 1 t. canola oil 1 egg 1 c. baby spinach 1 t. olive tapenade 1 T. crumbled goat cheese A P u b l i c a t i o n o f t h e W e l l P o i n t W e l l n e s s C e n t e r s D I R E C T I O N S 1. Spread canola oil in medium pan; set stove heat on medium. 2. Beat egg, then cook for 1 or 2 minutes until set, flip and cook 1 minute longer, then slide egg onto plate. 3. In the same pan, sauté baby spinach until wilted. 4. Spread olive tapenade over cooked egg and top with goat cheese and spinach. 5. Roll up, cut in half, and serve. N U T R I T I O N F A C T S # of Servings = 1; Serving Size = 1 egg; Calories per Serving = 198; Fat = 17g (5.2g saturated fat); CHO = 2g; Protein = 10g; Fiber = 1g; WW Points Plus = 5. The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

2 February 2013 Member Recognition Super 6 John Shurte Jenny McNamara Terrific 10 Bonnie Taylor Chris Sill Fantastic 15 Donna Fisher Jane Asbridge

3 FITT Tips: Quick Total Body Strength Three days per week, perform 2 sets of 15 repetitions of each of these exercises to help increase your overall strength. The Squat Keep your chest up and back straight, knees behind the toes. Sit back like you re sitting in a chair and then return to a standing position. The Push-up On knees or toes, keep the hips down and abs in tight. Bend at the elbows to lower the body, then return to starting position. The Lunge Keep your shoulders over hips and front knee behind toes. Take a staggered stance, bend both knees to lower back knee toward floor, straighten legs to return to start. The Pull-up This one can be done assisted or unassisted, and over or underhand. Holding on to bar, lower body till arms are straight, bend arms to bring chin toward bar, then lower body back to start position. February 2013 Contact the Wellness Center at for more information about the programs highlighted below. Mon Tue Wed Thu Fri 1 Wear Red Day Wellness Teleseminar: How to be Young (and Healthy) at Heart 2p-3p Blood Pressure Screening Wellness Teleseminar: How to be Young (and Healthy) at Heart 2p-3p 22 HP1 Heart Walk Lunch and Learn! Set goals and succeed 1p-1:30p 27 Blood Pressure Screening 28

4 What is your favorite form of exercise? I like to run which I mostly do on the weekends and once during the week. But I also really enjoyed the personal training sessions I have had with several staff members at the Wellness Center. What are your favorite classes or what is your favorite thing about the Wellness Center? My favorite class is probably group cycling. The fact we have FREE early morning (7:15 am) classes every day between the two facilities is a huge plus. Why do you come to the Wellness Center? It s a great facility with different types of equipment and classes and it s FREE to use. You can do something different every day if you want or do the same. The staff is also great. They are always willing to help you get the most out of your workout. And, of course, there are my workout buddies you know who you are! Would you like to become our member of the month? Contact the Wellness Center at for more information!

5 February My Health Wellness Teleseminar How to Be Young (and Healthy) at Heart February is American Heart Month. Whether you know you need to make changes to be healthier or feel good about your health, your heart needs to be your Valentine today. Learn to make the right life choices now to have a healthier heart and a richer life. Date: February 21, 2013 Time: 2:00p 3:00p EST Dial-in: February Lunch N Learn Learn about different types of goals. Incorporate goals into your exercise regimen. Learn to cope with and work around barriers. Set Goals and SUCCEED! Date: Thursday, February 26 Time: 1:00p-1:30p Dial-in: Passcode:

6 In honor of American Heart Month, your Wellness Center will host the following events: Want to know what your blood pressure is? We will be hosting two blood pressure screenings during the month of February. Stop by to have your blood pressure checked or to talk to Wellness Center Staff about how the Wellness Center can help you reach your goals. Dates: February 14 February 27 Time: 11:30a-12:00p Location: In front of Sodexo Strap on your tennis shoes and join us for a walk to recognize American Heart Month! We will be doing 10-minute walks around the Holland Park building to promote physical activity and improve your heart health. Date: Friday, February 22 Times: 11:30a, 12:00p, 12:30p

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

HIIT Workout P2 Week One Week One - M-W-F -Workout Routine:

HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

All exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.

All exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats. HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.

More information

YOUR REHABILITATION AFTER CRITICAL CARE

YOUR REHABILITATION AFTER CRITICAL CARE YOUR REHABILITATION AFTER CRITICAL CARE Exercise Programme & Exercise Diary Name: Date Commenced: Ref: West Yorkshire Critical Care Network Rehabilitation Group November 2010 CONTENTS PAGE Item Page(s)

More information

Page 1

Page 1 http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

More information

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing.

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing. Alaska Public Broadcasting Health Trust Calendar Designed to promote workforce movement, activity, and wellbeing. The Calendar is designed to encourage employees to improve their health, minds, and body

More information

Getting active for better health

Getting active for better health Getting active for better health Any exercise is good, generally the more the better. I can help you start to become active You can do it Contents Page: Page 1: About this booklet Page 2: Let s get active!

More information

OVER 60 s WORKOUT Mini workout

OVER 60 s WORKOUT Mini workout This is the mini workout for over 60 s because age is no barrier to starting or continuing an exercise routine. If this is your first time doing one of these workouts, we recommend you check out the introduction

More information

Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust. Pulmonary Rehabilitation. Exercise programme

Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust. Pulmonary Rehabilitation. Exercise programme Royal Berkshire NHS Foundation Trust Berkshire Healthcare NHS Foundation Trust Pulmonary Rehabilitation Exercise programme Introduction to exercises Wear sensible shoes and loose clothing. When performing

More information

THE SECRET TO STAYING FIT AT WORK

THE SECRET TO STAYING FIT AT WORK THE SECRET TO STAYING FIT AT WORK You try your hardest to make it to the gym everyday and eat healthy, but is all your hard work going to waste from sitting at a desk for hours a day? It doesn t have to

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Be Physically Active. Key #7. It s Never Too Late to Start! Why Should You Be Active? Exercise Safely

Be Physically Active. Key #7. It s Never Too Late to Start! Why Should You Be Active? Exercise Safely Key #7 Be Physically Active It s Never Too Late to Start! Regular physical activity is an important component in healthy aging. It has been proven that regular activity is very beneficial to our health

More information

10 Best Office Exercises to Stay In Shape at Work

10 Best Office Exercises to Stay In Shape at Work 10 Best Office Exercises to Stay In Shape at Work Devi Gajendran Exercises Throughout the history of human civilization, work has been a demanding physical activity that required energy for execution.

More information

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

More information

Week Two - M-W-F Week Two - M-W-F -Workout Routine:

Week Two - M-W-F Week Two - M-W-F -Workout Routine: Week Two - M-W-F Week Two - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This will allow

More information

The exercises on the following pages can help improve your symptoms but please also take note of the following information:

The exercises on the following pages can help improve your symptoms but please also take note of the following information: Back pain Back pain is common; it can be considered normal as 80% of the population experience at least one significant episode in their lifetime. It is partly caused by the stresses we place on it during

More information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

FEEL GOOD GLOW Low intensity workout

FEEL GOOD GLOW Low intensity workout Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information

More information

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get

More information

Staten Island Slim Down Workout week 9 & 10

Staten Island Slim Down Workout week 9 & 10 Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday

More information

Fitness is a big part of this new program, and will be an important part of your training season.

Fitness is a big part of this new program, and will be an important part of your training season. Fitness, Strength and Sport Training Staying physically fit is very important to being a good athlete. To excel at your sport you have to make healthy choices in your lifestyle. Fitness is a big part of

More information

30 Minute Beginner s HIIT Workout

30 Minute Beginner s HIIT Workout 30 Minute Beginner s HIIT Workout Contents Disclaimer... 3 Introduction... 4 Exercise 1 Burpees... 5 Main Muscle Groups Worked... 5 Exercise Steps... 5 Exercise 2 Chin Ups... 6 Main Muscle Groups Worked...

More information

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your

More information

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

More information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

Full Body (medicine ball) Saggital Front Reach

Full Body (medicine ball) Saggital Front Reach Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC RESISTANCE This is weeks 7-9 of the 12 week training program. This portion of the program

More information

postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY

postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY While pregnancy and birth can be joyful, they also can be hard on your body. To regain the level of fitness you had before you became pregnant,

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Beginner to Advanced Loop Band Exercises

Beginner to Advanced Loop Band Exercises Beginner to Advanced Loop Band Exercises CONTENTS Important Information 3 Product Maintenance 4 Exercise Safety 5 Body Area s 6 Band Exercise Images 7 Biceps Bicep Curls 8 Shoulders Shoulder Raises 9 Legs

More information

LEVEL 3. Training Program. Getting Started:

LEVEL 3. Training Program. Getting Started: Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1 TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps. SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

TABLE OF CONTENTS. Introduction.2. Quick Note About Being GYMLESS..3. Format and Progression...6. List of Pushup Progressions..8

TABLE OF CONTENTS. Introduction.2. Quick Note About Being GYMLESS..3. Format and Progression...6. List of Pushup Progressions..8 TABLE OF CONTENTS Introduction.2 Quick Note About Being GYMLESS..3 Format and Progression...6 List of Pushup Progressions..8 Beginner Pushup Series...9 Intermediate Pushup Series..17 Advanced Pushup Series...24

More information

Quads (medicine ball)

Quads (medicine ball) Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

Exercises for using assistive devices

Exercises for using assistive devices Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis

More information

Cape Cod Ski Club. * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program.

Cape Cod Ski Club. * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program. Cape Cod Ski Club * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program. Cape Cod Ski Club - Strength Standing Wall Sit This exercise strengthens

More information

Above Knee Amputation Exercises with Prosthesis

Above Knee Amputation Exercises with Prosthesis Above Knee Amputation Exercises with Prosthesis These exercises help you improve your balance and strengthen the muscles to best use your prosthetic leg. Do these exercises as directed by your therapist

More information

Female Fat Loss Over Forty

Female Fat Loss Over Forty 1 Flat Tummy Secrets! Jump Start your Fitness with this Five Exercise Circuit for Your Living Room Here s a free report that you can print off and use. This is a great workout that will help you jump start

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

BUILD MUSCLE Now it s your turn.

BUILD MUSCLE Now it s your turn. E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry

More information

Fluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,

More information

Rehabilitation programme after cannulated hip screw surgery

Rehabilitation programme after cannulated hip screw surgery Rehabilitation programme after cannulated hip screw surgery Information for patients at Princess Royal University Hospital This leaflet gives you advice about the things you can do after your operation

More information

15 Minute Desk Workout

15 Minute Desk Workout 15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs

More information

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down. Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

More information

Sample blf.org.uk/exercise

Sample blf.org.uk/exercise Your exercise handbook For people living with a lung condition blf.org.uk/exercise Contents Why is being active important for me? 4 How active should I aim to be? 5 How will being active affect my breathing?

More information

Female Fat Loss Over 40

Female Fat Loss Over 40 Female Fat Loss Over 40 1 Flat Tummy Secrets! Jump Start your Fitness with this Five Exercise Circuit for Your Living Room Here s a workout that you can print off and use. This is a great workout that

More information

Pheidippides Marathon Cramping

Pheidippides Marathon Cramping Pheidippides Marathon Cramping Outline Morning Session Heavy Weight, Low Reps 1. Good mornings x 6 reps x 3 sets with 2-3 min rest 2. Reverse lunge with heavy med ball in front x 8 reps x 3 sets with 2-3

More information

Prepared by J. Buitrago, CPT. Fitness In a Flash Taking Steps to Improving One s Health

Prepared by J. Buitrago, CPT. Fitness In a Flash Taking Steps to Improving One s Health Prepared by J. Buitrago, CPT Fitness In a Flash Taking Steps to Improving One s Health Get Moving, Get Fit Sit and Stand This simple sit and stand technique will get movement and cardio into your daily

More information

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

More information

Superhero Supersets. Copyright 2013 FatBurningNation.com

Superhero Supersets. Copyright 2013 FatBurningNation.com Superhero Supersets Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical

More information

RESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE

RESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE RESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE COPYRIGHT 321 STRONG, ALL RIGHTS RESERVED http://321strong.com/ 321 STRONG Resistance Band ebook Table of Contents Welcome to the world of 321 STRONG...

More information

Breaking Down Rings: Gymnastics/Crossfit. Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:...

Breaking Down Rings: Gymnastics/Crossfit. Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:... Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:... 5 INSTALLED AT HIP HEIGHT:... 6 INSTALLED CLOSE TO FLOOR:... 7 HERE ARE SOME SIMPLE SKILLS TO GET STARTED....

More information

Daily Nutrition Checklist Day 22 - Phase 2

Daily Nutrition Checklist Day 22 - Phase 2 Breakfast Fatlossity Daily Nutrition Checklist Day 22 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

(770) City of Spring Hill 1 st 4 weeks Workout Program

(770) City of Spring Hill 1 st 4 weeks Workout Program (770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000

More information

ADVANCED WALKING PROGRAM

ADVANCED WALKING PROGRAM Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time

More information

Plyometrics. Ankle Bounces. Bounding. Butt Kuck

Plyometrics. Ankle Bounces. Bounding. Butt Kuck Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding

More information

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight

More information

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper

More information

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the

More information

Join the Community Now >>

Join the Community Now >> info@rippedbyrycroft.com www.rippedbyrycroft.com Hey Go Getter! Congratulations on taking another step toward healthier living by requesting my How to Stay in Shape When You're Busy Guide. This guide gives

More information

P ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING

P ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation

More information

Find out more about Pilates here.

Find out more about Pilates here. Hey, I wanted to thank you for purchasing my program. I know that when you unpack it and put it to use that you ll see great results. As an unannounced bonus, I wanted to introduce you to my friend Sylvia

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

Sculpt Sexy GLUTES & ABS

Sculpt Sexy GLUTES & ABS Sculpt Sexy GLUTES & ABS 10 Bodyweight Strength & Conditioning Moves for Your Stomach and Glutes by Bree Argetsinger aka The Betty Rocker www.thebettyrocker.com Page 1 Welcome Try this fun little glutes

More information

TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE.

TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE. TRAINING GUIDE CREATED BY RUNNERS. INSPIRED BY GAMESHOWS. MADE FOR EVERYONE. WELCOME TO THE NEW TRAINING PROGRAMME BY Training always sounds so ominous but it doesn t have to be a massive slog. We ve broken

More information

Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life

Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life. powered by WELLSTAR 360 Session 6: Overview Be Active It s Your Choice! This session focuses on how to become more physically

More information

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such

More information

L I V E W E L L, W O R K W E L L

L I V E W E L L, W O R K W E L L I N S I D E T H I S I S S U E D E S K E R C I S E F O R T H E O F F I C E B O U N D D E S K E R C I S E ( C O N T I N U E D ) H E A L T H Y R E C I P E 1 2 C A L E N D A R 3 E V E N T 4 S C H E D U L E

More information

Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals

Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals Day 5 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable

More information

Day 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals

Day 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals Day 4 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Vacation Workouts! Copyright 2013 FatBurningNation.com

Vacation Workouts! Copyright 2013 FatBurningNation.com Vacation Workouts! Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical

More information

TRAINING GUIDE G O L F P E R F O R M A N C E T R A C K

TRAINING GUIDE G O L F P E R F O R M A N C E T R A C K TRAINING GUIDE G O L F P E R F O R M A N C E T R A C K ABOUT Crossover Symmetry provides equipment, education, and training for athletes who want to end shoulder pain and increase strength. Our systems

More information

Prevent Falls. with the Moore Balance Brace. Many falls can be prevented. By making minor changes, you can lower your chances of falling

Prevent Falls. with the Moore Balance Brace. Many falls can be prevented. By making minor changes, you can lower your chances of falling Prevent Falls with the Moore Balance Brace Many falls can be prevented. By making minor changes, you can lower your chances of falling Moore Balance Brace (MBB) Instructions for use Putting the MBB into

More information

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

GW STRENGTH AND CONDITIONING LACROSSE

GW STRENGTH AND CONDITIONING LACROSSE GW STRENGTH AND CONDITIONING LACROSSE WINTER WORKOUT PACKET 2011 GEORGE WASHINGTON UNIVERSITY STRENGTH & CONDITIONING The following manual includes the winter workout schedule and programs for the upcoming

More information

10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT

10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT 10KM 8-WEEK TR AINING PLAN WEEK ONE 10KM 8-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Meditation Don t think of this

More information

Therapeutic Exercises for the Foot & Ankle August 19 th, 2018

Therapeutic Exercises for the Foot & Ankle August 19 th, 2018 Therapeutic Exercises for the Foot & Ankle August 19 th, 2018 VIRASANA Come on to your hands and knees. Bring the knees to touch and separate the feet wider than the hips. Place a block between your feet.

More information

Otago strength and balance training exercise programme

Otago strength and balance training exercise programme Otago strength and balance training exercise programme An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please

More information

With all the fancy new gadgets and gizmos that promise the abs of your dreams, it can be confusing to figure

With all the fancy new gadgets and gizmos that promise the abs of your dreams, it can be confusing to figure Abdominals A F I R M, T I G H T S T O M A C H I S T H E C O R N E R S T O N E Afirm, tight stomach is the cornerstone of a well-built body. Your abdominals are the center of your body and, arguably, no

More information

SUBMARINE SERIES - LEVEL 3

SUBMARINE SERIES - LEVEL 3 SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and

More information

The Top 5 Muscular Endurance Exercises

The Top 5 Muscular Endurance Exercises The Top 5 Muscular Endurance Exercises Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a chosen period of time. This plays a big role in almost

More information

Copyright 2015 HIITBURN.com

Copyright 2015 HIITBURN.com Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided

More information

Mike Arthur, M.S.C.C., University of Nebraska-Lincoln

Mike Arthur, M.S.C.C., University of Nebraska-Lincoln Coach Arthur is a Master Strength and Conditioning Coach and is regarded as one of the most knowledgeable strength coaches in the nation. Mike has been instrumental in developing the University of Nebraska

More information