MAX Blog

Fit & Fabulous Challenge- Week 4

We are in the final stretch of our Fit & Fabulous February Challenge! For the past 21 days we created better eating habits, made physical activity a daily routine, and developed a healthy lifestyle that will last well beyond the challenge. 

I am sure there were a few of you who, for one reason or another, were unable to follow the challenge perfectly. Life sometimes has its own plans, with twists and turns and obstacles thrown in, just to keep things interesting!  But, the great thing about what we do is that health and fitness lasts far longer than these 28 days! So, if you messed up and devoured an entire box of Girl Scout cookies one weekend or you got behind on your workouts, you have not failed this challenge, you just took a step back. What you do next, however, will determine your future success!

Now is the time to recharge and push it to the finish line! No holding back. If you had a stumble or two, get back up, wipe it off, and let's get to work. You GET what you GIVE!

 

Workout #1- "Flip Your Fate"

* Grab a deck of cards and watch the video for workout instructions. You are going to love this one!

Burnout #1 is included in the above video ☺

 

Workout #2- "Strength & Sprint Circuit"

3 Rounds (4 minutes each with a full recovery after each round):

  • 5 Squat Jumps with 20 yard Sprint
  • Repeat Squats and Sprints 3 more times
  • 5 Push-ups with Left Wheelbarrow
  • 5 Push-ups with Right Wheelbarrow
  • Continue for 4 minutes

 

 

* Watch the video for exercise demonstrations and modifications. This is also a great partner workout!

*No room for sprints? Stuck inside? Try running in place or try this great stair workout

Burnout #2- "2 Minute Burnout"

* Click the link to view this awesome endurance-building Burnout!

 

Workout #3- "Core Centric"

3 Rounds:

  • 20 Rainbow Plate Presses
  • 20 Torso Twists
  • 20 V-up Reach Throughs
  • 20 Pass Throughs
  • 20 Reach Behinds (each direction)

 

 

 

* Please view the video for exercise demonstrations. If you do not have a weighted plate or medicine ball, check out our "No Equipment Necessary" videos! 

Burnout #3- "Holy Hammies"

* Click on the link for this lower body burnout that will make your legs beg for mercy!

 

Workout and Burnout #4- 

For your final workout (and Burnout) of the Challenge we would like you to check out our MAX Workouts page and pick out a workout that is perfect for you! If you need some help or would like us to make a suggestion, just comment below or contact us on any of our social media sites! We love to pick out workouts!

Active Rest Days

Remember to use your rest days wisely for best results! If your body needs a day to recover, use this day to get a massage or take a soothing bath. Otherwise, your best choice is to keep active. Go for a walk, swim some laps, or grab the kids and play a family game of hockey or football. Have some fun!

Remember to keep track of your progress and check back with us towards the end of the challenge. We have some great prizes waiting for you!

Fit & Fabulous Challenge- Week 3

We have reached the halfway point of our Fitness Challenge! Congratulations to all of our challenge participants for making it this far- every day is a victory!

Research suggests that it takes 21 days to make a habit. At the end of this week, each one of you will have done something far bigger than just losing weight, you will have developed a healthy habit, a routine, a lifestyle! 

Each week, we kick it up a notch. In week 1, we began our workouts and made small changes to our diets. In week 2, we added bonus workouts (burnouts) and started tracking our meals. Now, for week 3, it is time to place a priority on our nutrition. 

Any great athlete will tell you- food is fuel. You have to eat to perform, but WHAT you eat affects your performance.  While technically a calorie is a calorie, the nutrition provided by thus calorie is a huge factor in the way your body functions and looks. Two thousand calories of twinkies will not get you very far in your day before you crash and burn, while two thousand calories of lean meat, fruit, and veggies will power you through the day, assist in muscle building and recovery, and fuel your activities. 

Take a look at last week's food diary. As you were tracking your every bite, were you shocked by how much you really consumed? Those little snacks creep up on you, don't they, and what you thought was one serving of salad dressing really ends up being more like three. It all adds up. So, what's next? 

Like we have mentioned before, Steve and I follow an 80/20 rule. 80% of our diet is healthy, nutritious whole foods, while the remaining 20% is available for our favorite treats. For example, in order to indulge in some homemade cookies for dessert, my dinner would include grilled chicken drizzled with my dad's famous mushroom sauce and summer squash. 

Looking at your food diary, is there room for improvement? Maybe swap out those frozen waffles and syrup for an egg omelet and side of fruit. Still grabbing lunch on the go? Give yourself five extra minutes in the morning to pack something nutritious and delicious! Small adjustments lead to big results. So, take a close look and start tweaking your diet. You have been busting your butt with these workouts, now it is time for your body to show off all those lean muscles! Abs are made in the kitchen.

All right, here we go! This week is going to be tough, but we know you can do it!

Workout #1- "Lordy, Lordy Let's Do Forty"

  • 40 Right Side Burpees
  • 40 Right Side Curtsy Lunges
  • 40 Right Side V Crunches
  • 40 Left Side Burpees
  • 40 Left Side Curtsy Lunges
  • 40 Left Side V Crunches

 

* Please view the video for exercise demonstrations. Try to finish the workout as fast as you can, but do not compromise technique for time.

Burnout #1- "100 Leg Lift Variety Burnout"

* Click on the link to view this awesome ab workout!

 

Workout #2- "Buns of Steel"

Part 1

  • 3 x 10 (each leg) Single Leg Squats
  • 3 x 10 (each leg) Single Leg Deadlifts

Part 2

  • 3 x 20 Swimmers
  • 3 x 20 (each leg) Donkey Kicks

Part 3

  • 3 x 20 Hip Thrusts
  • 3 x 20 Hamstring Curls

* Check out the video for exercise demonstrations.

Burnout #2- "Three Way Abs"

* Click on the link and grab a partner for this ab burnout!

 

Workout #3- "Shoulder Surgery"

3- 5 Rounds:

  • 10 Plate Punches
  • 10 Bent Over Rows
  • 10 Overhead Presses
  • 10 Over Right Shoulder
  • 10 Over Left Shoulder
  • 10 Right Circles
  • 10 Left Circles
  • 10 Front Squats

* Please view the video for exercise demonstrations. If you do not have a weight plate, check out our MAX Workouts page to choose another great workout! 

Burnout #3- "Bootilicious" 

* Click on the link to view this backside-lifting workout!

 

Workout #4- "Full Body Blast"

  • 1 minute Jumping Jack Touchdowns
  • 50 Chest Press and Leg Lifts
  • 1 minute Jumping Jack Touchdowns
  • 30 Push Up and Row
  • 1 minute Jumping Jack Touchdowns
  • 50 Heel Elevated Squats
  • 1 minute Jumping Jack Touchdowns
  • 30 Skull Crushers

* View video for exercise demonstrations and no equipment modifications.

Burnout #4- "Fab Abs"

* Click link to view this ab-sculpting workout!

 

Active Rest Days

Click here and scroll down to the Day 1 Workout to see some of our suggestions for active rest activities.  

We love to hear from you! Share your progress with your MAX family by posting, liking, tweeting, and pinning on your favorite social media sites. We are right here doing the challenge along with you and are so happy you chose to join us! You GET what you GIVE!



Fit & Fabulous Challenge- Week 2

The Fit & Fabulous February Challenge is off to a great start! If you are new to MAX Training and/or are interested in joining the challenge, it is not too late! Just click here to see how to join and then click here to catch up. 

Congratulations to all of our Challenge participants! Many of you have updated us throughout the challenge by sharing photos of you rocking the workouts, posting your nutritious meals, and contacting us for support. Keep it up, you are 7 days closer to reaching your goals. Now, it is time to step it up a notch!   

In addition to the workouts, we are now adding our signature Burnouts to the challenge. Whether you love them or hate them, our Burnouts ensure you finish your workout with a bang! Get ready to take your training to the MAX!

As far as your diet is concerned, it is time to take a closer look at what you are consuming. For this week, we would like you track your meals. Luckily for you, there are a variety of great apps out there to make this an easier task than reading labels and measuring food. 

MyFitnessPal, Lose ItNutritionix Track, and MyNet Diary are simple calorie counting apps with massive food databases and barcode scanners to quickly and easily keep track of your food and beverage intake. Having trouble meeting your daily water intake? Try Waterlogged. There are also great meal planning apps that help you create the perfect meal plans for your goals and tastes, as well as, generate grocery shopping lists. Do you have a favorite fitness and nutrition app? Comment below and share with your MAX family!

Remember, continue to keep track of your progress. We also encourage you to share, post, pin, and tweet throughout the Challenge. We love to hear from you!

This week, try and aim to complete all four workouts. Be sure to use your active rest days to recover both physically and mentally.

Workout #1- "Kettlebell Tabata"

Perform each exercise for 20 seconds on, 10 seconds off for 8 rounds (4 minutes).

  • Around the Body
  • Lunge Pass-Throughs
  • Overhead Sit-Ups
  • Front Squats

 

 

* Please watch the video for exercise demonstrations. If you do not have a kettlebell, any dumbbell will do. Or, you can try this great Tabata workout that does not use any equipment-"Tabata Time!"

Burnout #1- "10 in 10"

* This ab burnout is sure to become one of your favorites! Click on the link to view the workout.

 

Workout #2- "Cardio Boost"

4 Rounds:

  • Half Mile Run
  • 100 Double Unders

* Check out the video for the workout and exercise modifications. This is no ordinary cardio workout- it is intense! But do not worry, it is easy to modify to your fitness ability.

Burnout #2- "Pretzel Squat"

* Get ready to feel the burn with this lower body Burnout! Click the link to view the workout.

 

Workout #3- "Chair Challenge"

Round 1

  • 1 minute Incline Plank
  • 40 Alternating Step Ups
  • 40 Right Elevated Split Squats
  • 40 Left Elevated Split Squats

Round 2

  • 1 minute Elevated Right Side Plank
  • 1 minute Elevated Left Side Plank
  • 40 Right Side Plank Leg Lifts
  • 40 Left Side Plank Leg Lifts
  • 40 Right Lateral Step Ups
  • 40 Left Lateral Step Ups

Round 3

  • 1 minute Decline Plank
  • 40 Right Single Leg Squats
  • 40 Left Single Leg Squats
  • 40 Right Single Leg Hip Thrusts
  • 40 Left Single Leg Hip Thrusts

Burnout Round

  • 40 Dips
  • 40 Sit-Ups

* View the video for exercise demonstrations and beginner modifications.

No need for an additional Burnout- we already added one into the Chair Challenge workout!

 

Workout #4- "21s"

3 Rounds:

  • 7,7,7 Bicep Curls
  • 7,7,7 Sit-Ups
  • 7,7,7 Bench Presses
  • 7,7,7 Squats

 

 

 

 

* View our video for the workout and exercise demonstrations. If you do not have access to weights, please check out our MAX Workouts page and choose a workout that is perfect for you! 

Burnout #4- "Plank Burnout" 

* A strong core is a strong body! Click the link to view this tough ab Burnout.

 

Active Rest Days

Click here and scroll down to the Day 1 Workout to see some of our suggestions for active rest activities.  

Please share your progress with your MAX family! We are right here doing the challenge along with you and are so happy you chose to join us! When things get tough, when you are tired and can not find the energy to workout, when that triple fudge brownie is calling your name, we are here and are rooting for you! You GET what you GIVE! 

 

 

Fall Fitness Challenge- Week 1

Welcome to our Fall Fitness Challenge!

 

 

For the next 4 weeks, we will be working out, developing nutritious habits, and creating a healthy lifestyle that will take you into the New Year and beyond!

Our workouts can all be done at home and use common household items for equipment. This week, we start with pillows!  Each workout is designed specifically to burn calories and build muscle in fun, creative ways. In 30 minutes (or less) you will strengthen your body from head to toe!

Before you begin, be sure to check out our preparation list to ensure you get the best out of the challenge. Click here.  

 

Week 1

  • Aim to perform the "Home Workout Challenge" and bonus Burnout 3 to 4 times this week. I love variety, but this challenge gives you just one workout a week so you can master the moves and try to improve with each workout. 
  • Get 30 minutes of physical activity on the other days. A simple walk around the neighborhood is perfect. Or you can go on a bike ride, play a game of tag with the kiddos, even get around to cleaning out the garage, it does not matter what you do, just get up and get moving!  
  • Remember to track your calories and reach your recommended daily water intake. Tracking calories can be tough, but it is worth it for these next few weeks. You will be surprised how many calories are in your "healthy snacks" or how much larger your portions are than you thought. 
  • Share your success with our MAX community! Post a picture of your nutritious (and delicious) dinner, a clip of you rocking the workout, or a motivational quote that gets you through the day!

Good luck and remember....You GET what you GIVE!

 

 

 

Fall Fitness Challenge- Week 1

Welcome to our Fall Fitness Challenge!

 

 

For the next 4 weeks, we will be working out, developing nutritious habits, and creating a healthy lifestyle that will take you into the New Year and beyond!

Our workouts can all be done at home and use common household items for equipment. This week, we start with pillows!  Each workout is designed specifically to burn calories and build muscle in fun, creative ways. In 30 minutes (or less) you will strengthen your body from head to toe!

Before you begin, be sure to check out our preparation list to ensure you get the best out of the challenge. Click here.  

 

Week 1

  • Perform the "Home Workout Challenge" and bonus Burnout 3 or 4 times this week. 
  • Get 30 minutes of physical activity on the other days (walk, bike, swim, etc.)
  • Remember to track your calories and reach your recommended daily water intake.
  • Share your success with our MAX community! Post a picture of your nutritious (and delicious) dinner, a clip of you rocking the workout, or a motivational quote that gets you through the day!

Good luck and remember....You GET what you GIVE!

 

 

 

"Short & Sweet" September Challenge- Week 4

We are in the final stretch of our "Short & Sweet" Challenge! For the past 21 days we created better eating habits, made physical activity a daily routine, and developed a healthy lifestyle that will last well beyond the challenge. 

Steve and I are so proud of all you have accomplished thus far, and we look forward to all the incredible things that are yet to come. Let's finish this challenge with a bang! You GET what you GIVE!

Workout #1- "Crazy Combos"

Workout #2- "Upper Body Supersets"    This workout requires weight equipment. You can always pick a "No Equipment Necessary" workout from our MAX Workouts page. 

Workout #3-  "Intervals of 4"

Workout #4- Go for a 15 run and finish with the "100 Leg Lift Variety" Burnout

Workout #5- "Ball Burpee Battle"   This workout can be done with or without a medicine ball.

"Short & Sweet" September Challenge- Week #2

The "Short & Sweet" September Challenge is off to a great start! If you are new to MAX Training and/or are interested in joining the challenge, it is not too late! Just click here to see how to join and then click here to catch up. 

Congratulations to all of our Challenge participants! Many of you have updated us throughout the challenge by sharing photos of you rocking the workouts, posting your nutritious meals, and contacting us for support. Keep it up, you are 7 days closer to reaching your goals. Now, it is time to step it up a notch!   

Last week, you cleaned out your kitchen of Little Debbie snacks, sugary sodas, and more potato chip bags than you wish to admit. This week, let's replace the junk with healthy foods that are as delicious as they are nutritious! Fill your fridge with fruits, vegetables, lean meats, and whole grains. Along with your healthier meals, we encourage you to increase your water intake. You should be drinking half your body weight in ounces, so a 150 pound individual should drink at least 75 ounces of water (around 4-5 bottles of water). 

Continue to keep track of your progress and remember to check out our social media sites. We will have numerous opportunities this week for you to win prizes! You can do this! 

Workout #1- "Power Pyramid"

Workout #2- "Take a Seat" - This is a tough workout with a lot of jumping! If it seems a little too hard, check out our MAX Workouts page and choose the perfect workout for you!

Workout #3- "Shoulder Surgery" - This workout requires a weighted plate. You can use a heavy object, such as a book, or you can choose a different workout from our MAX Workouts page.

Workout #4- "Circuits Rock!"

Workout #5- Do both the "10 in 10" and "Pretzel Squat" Burnouts! 

Please share your progress with your MAX family! We are right here doing the challenge along with you and are so happy you chose to join us! When things get tough, when you are tired and can not find the energy to workout, when that triple fudge brownie is calling your name, we are here and are rooting for you! You GET what you GIVE! 

Thank You

What nobler employment, or more valuable to the state, than that of the man who instructs the rising generation?
— Marcus Tullius Cicero

As the kids are heading back to school, let us take a moment to remember the impact teachers and coaches have on our lives. My eighth grade language arts teacher helped develop my writing skills and encouraged me to share my stories, my high school calculus teacher was tough and made sure I learned how to find the answer myself, my taekwondo coach was by far one of the most influential persons in my life and helped me reach above and beyond my wildest imagination, my youth pastor inspired me to live my life for the Lord, my strength & conditioning coach encouraged me to continue my education in sports, and my basketball coach taught me the importance of teamwork. Who had the biggest influence on you?

Throughout the year, take the time to say "thank you" to those that help raise our children. A simple note of gratitude, an encouraging email, or a small gift goes a long way. Raising our own children is tough enough, can you imagine teaching those that are not your own? Nowadays, you hear more about what teachers and coaches do wrong, how it was their fault the child did not turn in his homework, how they do not teach it correctly, or how the child did not hear the rules (although every other kid did). Teachers and coaches surpass their normal duties to inspire our children to learn, to encourage them through the tough times, to motivate them to reach for the stars! They do all of this despite the constant scrutiny they are under, despite the long hours spent after the final bell rings, and despite being grossly underpaid. There is one thing we can do- we can show our appreciation. Take the time and thank a teacher. Take a moment and hug a coach. Let them know they are loved.


One of my favorite coaches, Steve, is here to show us this week's workout! This full-body exercise was a staple during his military training. Add them to the end of your training or try to complete 50 for a quick head-to-toe workout! You GET what you GIVE!!

"Body Builder Burnout" (click link to view exercise demonstration)

 

Our Vacation Workout/Meal Plan

So, after our latest blog on losing weight during vacation (read the blog here), there were numerous requests for our vacation workout/meal plan. A few weeks ago, we went on our annual family vacation to the beach. As requested, we kept track of the entire week to share with you. 

As far as meals were concerned, we were fortunate. By renting a condo for the week, we have access to a kitchen and grill. We rarely ever eat out, in fact, this year, we only went out for Sunday brunch. There are two grocery stores on the island that make fabulous homemade breads and desserts. Get out and check the local stores and bakeries, you may be pleasantly surprised by what you find! If you are able, save money and calories by cooking your own meals.

Meal Examples from the Week:

Breakfast 

  • 1 Homemade Cinnamon Bread Slice topped with Peanut Butter, Banana and Blueberries
  • 2 Scrambled Eggs with 2 Center-cut Bacon Slices
  • 1 Blueberry Pancake with Syrup, 2 Egg Whites, and 2 Turkey Sausage Links

Snack

  • Handful of Chips and Homemade Salsa
  • Handful of Triscuits with a variety of Cheese Slices
  • Peaches and Grapes

Lunch

  • Homemade Cheese Bread with Turkey, Provolone, and Olive Oil Mayo, Pickle, and Orange Slices
  • Yogurt Parfait with Whipped Peanut Butter, Blueberries, Raspberries, and Granola
  • Grilled Chicken Caesar

Dinner

  • Grilled Chicken Breast, Sautéed Zucchini and Squash, and Fruit Salad (Strawberries, Oranges, Raspberries, Blueberries, and Red Grapes)
  • Bratwurst topped with Green Peppers and Onions and Mixed Salad
  • Filet Mignon, Baked Potato Slices, and Corn on the Cob

Dessert (we are on vacation, we must have dessert ☺)

  • Homemade Cookies (3 different kinds- my mom is awesome!)
  • Small Slice of Homemade Key Lime Pie 

We stay steadily active from paddle boarding, bike riding, playing tennis, and walking the beach. In addition, we also try to squeeze in a workout before we start our daily plans.  My brother-in-law is an Ironman triathlete (that's right, he competes in Ironmans!!!!), so his two hour runs and bike rides put us to shame, but we did get in a few good workouts of our own.

Workout Plan

Day 1- "Fat Burning Cardio"

Day 2 (it was raining, so we stayed inside for this one)- "5 Minute Mania"   

Day 3- "Stairway to Heaven"

Day 4- 2.5 mile run and "Plank Burnout"

Day 5- Rest Day

Day 6- "Water Workout"

Day 7- 2.5 mile run with 10 short sprints, 5 medium sprints, and 2 long sprints

Our biggest priority during vacation is relaxing. We may workout in the morning, but the rest of the day we lay out on the beach, read a few books, take naps, play games, fish, watch sunsets, and just enjoy our time off.  Enjoy the rest of your summer and keep us posted on your vacations- how do you stay active, what do you eat, where is your favorite place to relax? We would love to hear from you- share your photos or stories on any of our social media sites! 

Let Your Light Shine

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.
— Marianne Williamson

In the spirit of Christmas, for the well-being of yourself and of others, may your light shine. Do not dim your light in the fear of failure, do not blow it out when obstacles stand in your way. Instead, let your potential beam for the world to see and your success illuminate around you. You are created with a purpose, a talent, a gift. Let your light shine.  


To quickly build endurance, add this burnout to the end of your workout! Follow along with MAX Trainer, Rebecca.

"2 Minute Burnout"

Beginners- complete 1 round

Advanced- complete 3 rounds

Turkey Torture Time!

Happy Holidays! I love this time of year, but I know for some of you it can be really stressful. Especially if you are trying to lose weight, stay in shape, and just not put on those extra holiday pounds. But, I think to be successful, you do not want to deprive yourself, especially of holiday traditions!

So, to help everyone reach their goals, we started our own tradition here at MAX. Yesterday was Thanksgiving, we spent the day with family and friends, had a great time, and amazing food! Today, we are going to meet up with our MAX family and friends, have a great time, and BURN OFF that amazing food! Welcome to "Turkey Torture!" 


"Turkey Torture"

You will need a partner, a turkey (medicine ball), and a timer.

Round 1 

  • Sprint 40 yards to partner and turkey
  • Overhead throw the turkey as far as possible
  • Sprint to your thrown turkey and lunge back to start with your turkey overhead
  • Partner repeats the drill
  • Continue for 10 minutes

Round 2

  • Sit ups with overhead throw to partner
  • Continue for 90 seconds then switch with partner

Round 3

  • Begin with 1 squat and then throw the turkey behind your back to your partner
  • Partner repeats the drill
  • Next, perform 2 squats and then throw the turkey behind your back to your partner
  • Partner repeats the drill
  • Continue with 3 squats, then 4, etc.
  • Continue for 10 minutes

Round 4

  • With feet raised, begin with 2 torso twists then toss back to partner (keep feet up)
  • Next, perform 4, then 6, etc.
  • Continue for 90 seconds then switch with partner

Burnout (Round 1)

  • Partner 1- Place right foot on turkey and raise hips. Perform straight leg lifts with left leg.
  • Partner 2- Skipping
  • Switch after 2 minutes

Burnout (Round 2)

  • Partner 1- Place left foot on turkey and raise hips. Perform straight leg lifts with right leg.
  • Partner 2- Shuffling
  • Switch after 2 minutes

Sweat it Out?

Cold and flu season is upon us. We load up on our vitamins, get our flu shots, and carry around our hand sanitizer. Sadly, despite our efforts, we are all probably bound to get some type of sickness sooner or later. Unfortunately, nothing seems to set your fitness progress back like a week sick in bed.

One of the biggest concerns I often receive is whether or not it is safe to exercise while you are sick. Your best, and safest bet, is to take it easy. But for those of you who have worked so hard to stick to your workout routine, I understand how "taking it easy" can be easier said than done. 

Generally speaking, moderate physical activity is usually safe for someone with mild symptoms that are all "above the neck," such as stuffy nose or sneezing. It is safest to not exercise when you have a fever, sore throat, or your symptoms are "below the neck," including congestion, cough, or aching muscles. If you do choose to exercise, try just going for a walk or doing an at-home yoga routine. Please, avoid the gym. Some things are just not nice to share.

I used to be a firm believer in "sweating it out." There was no way I was going to miss a day or two of training! But, in the end, I would have been better off just taking advantage of some much needed bed rest. Listen to your body. If you are miserable, stay home, have some chicken noodle soup, and concentrate on getting better. The quicker you are back to normal, the quicker you can get back to making progress and reaching your goals! 

When you do recover, do not try to make up for your time off with high intensity or long duration training. Pushing yourself too hard too soon is dangerous and counterproductive. Your best bet is to ease your way back in. Cut back on the intensity and duration until you are feeling 100% again. Before you know it, you will be right back to where you left off!

 

"Thigh Master Burnout"

Our latest burnout was influenced by the popular fitness product brought to us by Suzanne Somers in 1989, the Thigh Master. Our version, however, is less expensive and works and tones the entire thigh and bottom region. Add it to the end of your workout and get ready to feel the burn! 

 

 

Name that Diet

Diets, diets, and more diets! We are surrounded by them, each one claiming to be the best, to cure us of disease and obesity, and to guarantee we win the fight against fat! Well, here I am again, to burst the bubble. Diets are scams, fads, trends, money makers, and will be gone as quick as they came. Just a few years ago, we were convinced we should eat nothing but low-fat and non-fat foods, now bacon is our best friend! Something just isn't right..

If diets worked, why do they keep changing? Why are we always on them? I can't tell you how many times I have heard, "I am going to go back on my diet." Obviously, it didn't work the first time, if you have to go back on it! If you lost "x" amount of weight on your diet, but then gained it all back, something isn't quite right. Was it way too restrictive for long-term adherence? Did it negatively impact your social life? What went wrong? Whether you are currently on a diet or are seeking your next diet to begin, here is some advice from a few of the most knowledgeable people in the sport and nutrition industry:

Avoid any diets that:

#1- Have a name. Atkins, Mediterranean, Werewolf...if it has a name it is not for you.

#2- Exclude certain foods or food groups. Unless you are allergic, been advised by your physician, or do not like the taste (I am not a seafood fan), you should never avoid particular foods. Gaps in your diet lead to gaps in your nutrition. In moderation, you should enjoy your favorite foods. In fact, allowing for small treats assists in diet adherence. 

#3- Have a demographic following. Have you ever noticed that your diet has a "type?" Are all your college girlfriends going vegan or your CrossFit buds trading grains for meat? Take a look around, if your diet has a following, you may want to steer clear. 

#4- Use scare tactics. Fear should never accompany your diet. If you are afraid to check in at your next meeting, or eat a slice of pizza, or gain weight, then that diet is not for you! 

#5- Brainwash you.  You should never be emotionally attached to a diet. Do you feel the need to chime in every time someone eats a piece of bread in front of you? Are you offended when someone talks bad about your diet? If any of this applies to you, it is time to seriously reconsider your diet.

#6- Claim to be the best. There are no secrets, no new studies, and no best diet. Everyone is different. The best diet is to educate yourself before you jump on any diet bandwagon!

Just remember- life is meant to be enjoyed! Anything that starves you, stresses you, or takes away your favorite dessert is never going to work in the long-run. Instead, develop a healthy nutritional plan that allows flexibility and does not negatively affect you physically, mentally, or socially. 

 


Physical activity plays an important role in maintaining a healthy lifestyle. Aim for at least 30 minutes a day, even more if you have a sedentary job. Just like your diet, find physical activities that you enjoy. Our MAX Workouts page has a variety of workouts for all fitness levels and abilities. Have fun and stay active!

 

This workout has it all. Grab a weight plate and give this full body circuit a try! 

 

 

Finish your workout with this muscle-building burnout! Check out one of Coach Hayes' favorite moves! Be sure to watch the video for safety tips and proper technique before adding this movement to your workout routine. You GET what you GIVE! 

References:

Depree, P. (2004). 6 diet myths (and the facts that debunk them). Rn67(10).

Nutrition matters: Separating trends from fads. (2014). IDEA Fitness Journal11(3), 36-43.

Smash these diet myths. (2014). Health28(3), 13.

Be Involved

At the end of the day, the most overwhelming key to a child’s success is the positive involvement of parents.
— Jane D. Hull

By: Steve Hayes

Every summer for the last eight years, my niece and nephew have come down to visit. When I first see them I am simultaneously filled with joy and sadness. While I am thrilled to see them, I know it will be just a matter of moments before they will say or do something that is disappointing. It is not their fault, I absolutely blame my brother. Some people just should not be parents.

Don't get me wrong, there are no perfect parents. In fact, there is no perfect WAY to parent. Everyone has an opinion on what is right and wrong and there are countless books and articles about different approaches to rearing a child. But one thing is certain, you must be involved. 

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You can not expect everyone else to raise your children. It takes more than a teacher to educate a child, more than a coach to learn how to play. Success starts and ends in the home. The examples parents set, the roles they play, the activities they partake in, all help guide and mold the future. Sadly, now teenagers, my niece and nephew struggle with basic elementary math, are socially inept, and avoid anything that may be challenging. But, underneath all of this, are two amazing kids with enormous hearts that just want to be loved.

Children need your presence more than your presents. They don't need fancy toys or the latest electronics. They just need our time. In our short time together, I will encourage them to try new things, participate in sports, and be wary of who they hang around. I will show my nephew how to fish and play football. Becca will talk to my niece about clothes and boys and whatever else girls her age do.  I could go on and on, but instead I will end with this: Be involved. Unfortunately, I have only a few weeks to show them how much they are loved. I wish I had more. 

"Lean and Leggy" Burnout

  • 4 Alternating Lunges
  • 4 Right Lunge "Pumps"
  • 4 Left Lunge "Pumps"
  • 4 Plyo Lunges

Repeat sequence for 3 (beginners) to 5 (advanced) minutes.




Commence

There is a good reason they call these ‘commencement exercises.’ Graduation is not the end, it’s the beginning.
— Orrin Hatch

It is that time of year again.  Time to celebrate our graduate's years of hard work, sleepless nights studying, impossible professors, and outstanding accomplishments! Happy Graduation to all!

But, let us call these ceremonies what they really are- commencements. While one glorious chapter comes to an end, another one immediately begins. So take a moment and breathe it all in, but do not get comfortable, for it is time to move on. 

For many of us, our graduation days are long gone, but our commencement days are forever a part of our lives. We should always strive to begin new chapters and try bigger and better things. We do not need a robe, a tassel, and a fancy speech to remind us that our dreams still lie ahead of us. 

So, congratulations on all your hard work thus far! Today we celebrate, but tomorrow we commence. Good luck! 

"Power Tower Abs" Burnout

20, 15, 10, 5 of the following exercises:

  • Knee Raise
  • Alternating Side Knee Raise
  • Straight Leg Raise
  • Alternating Straight Leg Raise

There is Hope

We must accept finite disappointment, but never lose infinite hope.
— Martin Luther King, Jr.

Ever since I was a little girl, I have had a vivid imagination that leads to some unrealistic expectations. I was definitely growing up to be a princess... or a rock star. I knew for sure that I would find buried treasure if I just kept digging. Of course, prom was going to be pure magic, the greatest night of my life! And as all girls should, I expected my future husband to be the perfect blend of Prince Charming and G.I. Joe. Okay, I got lucky on that last one...but besides that, you can see I had a tendency to set myself up for disappointment. Nevertheless, I continue to hope.

We are searching for a new home right now. Obviously, I have already drawn the plans, picked out the curtains, and envision myself sitting on my front porch looking out towards my white, picket fence, watching my ideal 2.5 children play. Yep, I am just asking for disappointment, and today my perfect little bubble was popped! My dream home existed, just nowhere near my budget. In fact, nothing that even resembled my "home sweet home" was a possibility. Oh well, a girl can dream. A girl should dream. We all should dream! It is with these dreams, there is a glimpse of hope. A majestic rainbow after the storm. A dawn after the night. A new door that opens after one closes. Disappointment is temporary, but hope is forever. Never stop dreaming.

 


Lower Body Blast-

Today's workout is a combination of some of our best signature Burnouts! Put them together for a fun (yet incredibly difficult) lower body challenge! 

  • "Holy Hammies" Burnout- view workout here 
  • "Pretzel Squat" Burnout- view workout here 
  • "Bootilicious" Burnout- view workout here 

Happy? Birthday

Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.
— Mark Twain

While most people are planning extravagant parties, making their wishes, and counting down until their special day- I am hiding, hoping that no one will remember, so I can easily forget. When did I turn my birthday from a huge, drawn-out, week of celebration, to a day I hoped would quickly pass by? Maybe it is the number or maybe it is what the number represents. I am getting older. 

I used to love roller coasters. Now, I  take my Dramamine and try not to read the ride's warning signs before I reluctantly get on. I frequently ask my husband to lower the volume on the TV and mute the commercials because the noise is bothering me...my grandpa used to do that. Last night, I turned down a movie invitation because it was the "late" showing at 9:00 pm. Pathetic right? I am just getting started.

Well, it is time I start putting the HAPPY back into the Happy Birthday. So what if I prefer nights in over nights out. So what if I groan and crack a little when I rise out of bed. So what if I traded my sparkling eye shadow for wrinkle cream and my halter tops for gravity-fighting supportive wear. Getting older is a part of life. Instead of avoiding it, I will try to embrace it. With age there is wisdom, purpose, knowledge, understanding, love, patience, and appreciation. The things that get better with age are over and beyond the superficial things that are fading. 

So, Happy Birthday to me, and may there be many, many more!

"100 Leg Lift Variety" Burnout

View video for breakdown of all 100 leg lifts. Get ready to feel the burn?!

Refresh and Renew

Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.
— Ralph Marston

It is the third week of our Swimsuit Season Countdown and we are continuing to make small changes to our everyday routines. Rebecca and I are sticking to our personal goals (small change #1). I have already increased my running pace time and she has avoided those weekend binges. Another personal stride towards a better me has been in the nutritional habits that we covered last week. By "trading up" a few of my Mountain Dews and Frappes for water, I am increasing my water consumption, as well as, bettering my health. Change is never easy, but when you reach your goal, everything will be worth it!

Small change #7- Take five (or ten)

Stress can take all of your hard work and throw it in the garbage! Stress can make you fat, sick, and tired. Step away from the emails, the kids, the schoolwork, the bills, and take a moment just for YOU! 

Find a quiet place that you can be in peace. A place to refresh and renew. Meditate, soak in the tub, pray, nap, read a book, whatever you need to do.  If you find yourself thinking about work or school or your to-do list- STOP! This is your time, no distractions. Relax, enjoy, then get back to work.


"Holy Hammies" Burnout

3 Rounds:

  • 10 Hamstring Curls
  • 10 Single Leg Hamstring Curls (Right)
  • 10 Single Leg Hamstring Curls (Left)
  • 10 Hip Raises



Too Early to Quit

It’s always too early to quit.
— Norman Vincent Peale

Yesterday, we took our first step in the Swimsuit Season Countdown and wrote down our goals. My goal is to "have better self-control over the weekend." Before I retired from sport, I always had hours of training to keep me in check over the weekend, now I tend to ruin all of my week's hard work between Saturday morning and Sunday evening! Steve's goal is more specific. He chose to "improve his running pace to pre knee surgery pace." Both of our goals are tough, but realistic. What is your goal?

Small Change #2- Add an extra 5-10 minutes to your workout

This small change will most assuredly lead to big results! I am a firm believer in going the extra mile, pushing the limit, never quitting too early. So, add a few extra reps, run another lap, or my favorite, throw in a burnout! Whatever you do, don't quit! 

Today's video just happens to be one of my favorite burnouts! This additional 6 minutes will have you flaunting your abs this summer! You GET what you GIVE!

"Plank Plus" Burnout

Perform each exercise without rest:

  • 1 minute plank
  • 30 seconds plank bird dog
  • 1 minute right side plank
  • 30 seconds side plank abductor
  • 1 minute left side plank
  • 30 seconds side plank abductor
  • 1 minute dying cockroach
  • 30 seconds hollow rock

Embrace the Setback

The Sochi Games have come to a close. As always, the Olympics did not disappoint, filling our hearts with tear-jerking stories, motivational moments, and incredible underdog wins. But, one of the biggest inspirations came from a commercial.  

"With every setback, there is a chance to comeback." Thank you Liberty Mutual for reminding us what our misfortunes truly represent- opportunities. The opportunity to rise up, defy the odds, and push forward to a better future. 

At some point in our lives we will be given the seemingly impossible setback. Embrace it. A failing relationship, a job loss, an injury- embrace it. Go ahead, life, give us your best shot! Our glorious comeback awaits! 

"Strong and Steady Burnout"

3 x 10 Weighted Hand Release Push-ups