Category Archives: Health & Wellness

At Home Workouts, Part 3

I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….

WORKOUT #3: Descending Ladder

Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!

• Jumping Jacks
• Squats
• Squat thrust
• Speed Skaters
• Push ups
• Side Plank hip drops
• Superman flutters

Here is a video of a modified squat thrust-

AT HOME WORKOUTS PART 2

WORKOUT #2: The Coffee Table or Chair Workout

You will need a sturdy coffee table or chair for this workout.

Complete 3 rounds:

• 10 high knee runs to table/chair
• 10 Bulgarian split squats per leg (rear foot elevated on table or chair)
• 10 dips
• 10 (feet elevated on table/chair) plank knee tucks per leg
• 20 reverse crunches- hold onto table or chair for extra leverage

Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….

3 At Home Workouts to Keep You Moving!

While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.

EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:

WORKOUT #1: The Backpack Workout

Fill a backpack with some books or sweatshirts. This will be your weight for the workout.

Complete 3 Rounds:

• 15 Backpack Squats
• 10 X Woodchops per side (squat and swing bag up and across your shoulder)
• 15 Tricept extensions (lifting bag behind then overhead)
• 30 wall sit with bag on thighs
• 30 second Plank with bag strapped to back or front of body

COOLDOWN WITH THESE MOVES:

June’s Challenge Breakdown

What: 2 Week Challenge

When: June 7th – June 17th

Why: I’ll be out of town, and I want to give you a reason to keep moving!!

Who: You, your family, your friends, ANYONE- but most importantly YOU!

The Challenge:

Day 1) 5 squat thrusts followed by 5 plank- tucking knee to opposite knee (and that’s 5 per side;)

Day 2) Add 1 rep to both moves= 6 squat thrusts, 6 plank knee tucks (PER SIDE!)

Day 3) Add 1 rep = 7

Day 4) You get the idea….

By day 11 you’ll be doing 15 reps of each exercise. That’s it. Not a big deal, right? You got this. Let me know how it goes.

February 2021 Challenge

Make good on your New Year’s Resolutions with the guidance and support you need through February. Complete your daily and weekly challenges and watch these tasks become habit. Real behavior change is what will lead to real health change. Join us!

For the entire month of February, your challenge will be to complete:

• 21 push ups a day
• 21 squats a day
• Walk or Run 21 miles per week, which equals roughly 43,000 steps
• Complete the 21 minute guided stretch video once a week
• Track your food everyday on a food tracking app
• Answer 1 reflection question each week

In order to participate, you will need to download our “Trainerize” app and complete the scheduled challenges each day. Trainerize can pair with MyFitnessPal, your Apple Watch, and several other fitness and nutrition apps, which will make tracking your progress each day a breeze. I will be here to provide guidance and support, communicating with you as much as you need throughout the month.

At the end of the challenge, each participant will get a t-shirt, 2 free BEMER sessions, and be entered into a drawing for 1 FREE MONTH of the BEMER chair! Commit to better habits in February. Anyone and everyone is welcome to participate! Sign up here.

What is the BEMER and why you shouldn’t wait another day to try it

To schedule your first COMPLIMENTARY 8 minute session, click here.

Feeling stiff or unmotivated? Start here with this 2 min mobility routine.

Here’s a warm-up, 5 workouts, and a cool down you can do at home…

We know this is an uncertain time, and if you are practicing social distancing, there is no need for you to neglect your fitness.

Follow along these warm up and cool down videos before&after your workout, or to just get your butt off the couch after Netflix and chillin all day. Plus, we’ve included 5 at-home workouts listed further below. Visit our YouTube page to see more exercises.

5 Bodyweight Workouts You Can Do At Home  

10 Minute At-Home Bodyweight Workout

• Perform a bodyweight squat to reverse lunge for 1 minute. 
• Perform a push-up to slow mountain climber (incline if necessary) for 1 minute. 
• Perform glute bridges for 1 minute. 
• Perform bird dogs for 1 minute. 
• Rest 15 seconds between exercises.
• Complete the circuit twice and you’re done! 

15 Minute At-Home Bodyweight Workout 

• Set a time for 15 minutes. 
• Perform 10 split squats each leg. 
• Perform a side plank for 20 seconds each side.
• Perform 10 plank to push-ups alternating arms each time.
• Perform 20 feet-elevated glute bridges. 
• Rest 15 seconds between exercises. 
• Do as many rounds as possible with good form in 15 minutes. 

20 Minute At-Home Bodyweight Workout 

• Perform 10 push-ups or 10 incline push-ups. 
• Perform 10 bodyweight squats or 10 bodyweight jump squats.
• Perform 10 bear crawls. 
• Perform 10 jumping jacks. 
• Rest 15-30 seconds between exercises and 30-60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

25 Minute At-Home Bodyweight Workout 

• Set a timer for 25 minutes. 
• Perform 10 bodyweight squats. 
• Perform a bear crawl forward and backward for 5 yards each.
• Perform 10 reverse lunges on each side. 
• Perform 10 slow mountain climbers on each side. 
• Rest 15-30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 25 minutes. 

30 Minute At-Home Bodyweight Workout 

• Perform 10 walk-outs (can add a push-up, if desired). 
• Perform 10 bodyweight single-leg RDLs on each leg. 
• Perform 10 dead bugs each leg.
• Perform 10 wall slides.
• Perform 10 lateral lunges each leg. 
• Rest 15–30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

Are you hydrated?

This graphic does a good job of showing how much water we are made of. Still think you drink enough water? Did you know adults can lose as much as 1.5 liters of water through sweat during a hot day? Not only are more fluids are needed when it’s hot and humid, but add in exercise and your fluid requirements climb toward 10 liters per day. So after your next workout, take your water cup with you to continue sipping on your way home….every ounce counts!

Have you met our June client of the month??

We are so lucky to get to work with incredible people everyday on improving their quality of life. That’s really what working out is all about at the end of the day…improving and maintaining a quality of life that will allow you to do what you want, when you want, without being limited by physical ability. Here is one of those incredible people…

Hello, I’m Marla and I’m coming up on a year of working out at Definition Fitness. In my first session, I met with Patrick and expressed my goal to lose weight and learn about strength training, and over 60 lbs later, I’m still chipping away at my journey to optimize my health.

I couldn’t be more pleased with my experience here. Every week Patrick continues to challenge my abilities, and adjust each session to address, or accommodate, for any weaknesses or imbalances and complement my other fitness endeavors in hiking and pilates. Everyone is so encouraging, knowledgeable, and passionate about what they do here, it’s hard not to leave feeling accomplished after each workout.