December Holiday Kick-Off!

December 1, 2014December 3, 2014Leave a comment

Tis’ the season! We’re kicking off the holidays like a rockette this month; December’s fitness challenge is high kicks! That’s right, we’re spreading cheer in the air while we work our quads, hips, hamstrings, and heart! To kick, stand in a split stance with one leg slightly forward. Kick straight ahead with your back leg, keeping your upper body tall, centered, or leaning slightly back (not forward.) Repeat on the other side. Start LOW with just four kicks (two on each side) to prevent injury and work your way higher and higher as the month progresses. Just print or pin the calendar and get your kick on all December long! Enjoy this very merry month!

One Healthy Breakdown: nothin’ like a holiday high-kick to feel the burn!

November Jumping Jack Challenge

November 1, 2014November 1, 2014Leave a comment

We’re going back to the basics this month with the ever famous jumping jack! Don’t estimate the power of the jumping jack, there’s a reason it’s still around! Jumping jacks get the heart rate up, working the cardiovascular system while warming up the whole body, top to bottom! We’re all familiar with how to execute the jumping jack, just be sure to get some air and land softly, decreasing impact on the knees. Perform your jacks at a speed that is maintainable, but gets you breathing heavily by the end. Work your way up. If you need a break, take one, but keep going if you can, yes all the way to 100! If you do your jacks in the morning, you’ll get them out of the way and get your metabolism going for the day! Print, pin, save the calendar below and get jumping and jacking today!

One Healthy Breakdown: commit to 100 jacks by December and you’ll ring in the holidays right!

October Squat Challenge!

October 1, 2013Leave a comment

Happy October! Rejoice all of you pumpkin pie, apple turnover lovers, it’s YOUR time! Be sure to print out this October Challenge and get your squat on, especially if you’re indulging this month! Don’t let fall get the best of you!

Did you know that our glutes are the largest muscle in the body? So, when you work your glutes, you can burn lots and lots of calories in little time. Especially with squats! Squats aren’t fun and they aren’t easy, but they will burn calories, shape your be-hind, and utilize your legs and core as well. Just be sure that your form is correct to prevent injury and maximize each rep! If you typically incorporate squats into your workout routine, try for three sets of the allotted number of squats daily. (That means if it says 6, do 3 sets of 6 squats throughout the day, aka 18 total.) If you’re new to this butt-buster, keep it to one set daily. Squat on!