3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15-second break in between A 1-minute break between each set Want to learn about the differences between steady state cardio and HIIT, or the benefits of HIIT altogether? Read the blogs below! Set 1 Cross Jacks – Stand…
Medium to heavy weights or no weight at all. It’s up to you! Don’t have weights at home? Find items at home to use such as a gallon of milk or laundry detergent. 30 seconds each move 15-second rest – 1 minute per combo 1-minute rest between each set Set 1 Squat (Option: Hold weights at…
Recipe adapted from The Yummy Life Slow Cooker Cinnamon Apple Oatmeal Makes 7 (3/4 cup) servings Ingredients: 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped) 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk) 1-1/2 cups water 1 cup uncooked steel-cut oats 2 tablespoons brown sugar (or substitute…
Accomplishing fitness goals requires hard work and dedication, but one of the most crucial components of living a healthy lifestyle is attitude. Believing you can do something is the first step toward actually doing it. September 13th is National Positive Thinking Day, and although that date is a bit far away, it’s never too early to…
Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ – ½ cup white or brown sugar 1 cup applesauce (no…
30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back Set 3 Butt Kickers In and Out Jump…
Work out those abs with this intense core workout! Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds! Part 2 Plank Leg Extensions 3 sets of 15 reps Straight Leg Sit-ups with a twist 3 sets…
QUICK & EASY PROTEIN FIX: PROTEIN BALLS Ready for a delicious and healthy snack that provides a boost of energy? Check out this quick and easy protein ball recipe – a perfect pre-workout snack that combines essential protein with good carbs and healthy fiber! INGREDIENTS 1 cup of oats 2/3 cup unsweetened coconut (optional –…
Stretches for your Arms, Back, and Neck! After arm day, stretch it out! Help yourself recover and get back to it, with these amazing upper body stretches! Do each stretch in 3 sets of 5 reps. Hold each stretch for 5 seconds. Part 1 Single Arm Pec Stretch 3 x 5 Single Arm Lat…
Stretches for Your Glutes and Legs! Extra sore from a hard-core workout at Genesis Health Clubs? In need of some major stretch time? We got you! Here are some amazing lower body stretches that will help you recover. Do each stretch in 3 sets. Hold each stretch for 5 seconds. Part 1 Hip Flexor…
Perfect Post-Workout Smoothie: Peanut Butter Green Smoothie All you need is 5 ingredients, 6 if you add protein powder. This nutrient-packed shake is perfect as a breakfast or as a post-workout snack! If you need a quick and easy option, this smoothie is perfect for you! And with 22 grams of protein, you can feel…
Light to Medium Weight Slow: 4 counts down, four counts up Quick: 2 counts down, 2 counts up Use At-Home Objects like water bottles if you don’t have weights available! Set 1 Traditional Pushups: 4 slow, 8 quick Tricep pushups: 4 slow, 8 quick Combo: 2 traditional pushups, 2 tricep pushups – repeat…
