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 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! 

 

 

Fit & Fabulous Challenge- Week 1

The Fit & Fabulous February Challenge is underway! 

By now, you should have written your goals, taken a "before" picture, planned a week's worth of nutritious meals, and participated in some moderate physical activity (aka "active rest"). Haven't joined the challenge yet? Click HERE

For the rest of the week, you are to perform either 3 workouts with 3 more active rests days or 4 workouts with 2 active rests days. 

Sample Workout Week Plan A:

  • Sunday- active rest
  • Monday- workout
  • Tuesday- active rest
  • Wednesday-workout
  • Thursday- active rest
  • Friday- workout
  • Saturday- active rest

Sample Workout Week Plan B:

  • Sunday- workout
  • Monday- active rest
  • Tuesday- workout
  • Wednesday- workout
  • Thursday- active rest
  • Friday- workout
  • Saturday- active rest

Workout #1- "5 Minute Mania"

Perform each set of exercises Every Minute on the Minute. For example, if it takes you 35 seconds to complete the set, use the remaining 25 seconds to rest.

Round 1- EMOM for 5 minutes

  • 5 Hand-release Push-ups
  • 10 Mountain Climbers
  • 10 Squats

Round 2- EMOM for 5 minutes

  • 5 Knuckle Push-ups
  • 10 Cross Body Mountain Climbers
  • 10 Half Squat Jumps

Round 3- EMOM for 5 minutes

  • 5 Explosive Uneven Push-ups
  • 10 Plank Tucks
  • 10 Bunny Hops

Round 4- EMOM for 5 minutes

  • 5 SEAL Push-ups
  • 10 Sit-throughs
  • 10 Sumo Squats with Calf Raises

* Watch the video for exercise demonstrations and modifications. If the exercises are too hard for you to finish in the 60 seconds, just forget the time and perform them through 5 times.

 

Workout # 2- "Superhero Strength"

  • 4 x 10 Uneven Bench Presses (alternate weights each set)
  • 3 x 10 Seated Curl and Presses
  • 3 x 12 Supermans
  • 3 x 10 Pull-ups
  • 1-10-1 Push-up Pyramid 

* Watch the video for exercise demonstrations. You will need two different pairs of dumbbell weights, a chair, and a pull-up bar. If you do not have access to this equipment, please visit our "No Equipment Necessary" videos on our MAX Workouts page, or just repeat one of the other workouts from this week.

 

 

Workout #3- "The Mailman"

* Please view video for a full description of this workout. Sprinting is tough! If you need to, just walk fast or jog, whatever your ability permits. If the weather does not cooperate, you can always do an interval workout on the treadmill or running in place (30 seconds fast, 30 seconds slow). Or, you can visit our MAX Workouts page for access to over 100 workouts!

 

Workout #4- "Core & More"

Perform exercises for 3 rounds with 2 minutes rest between rounds.

  • Round 1- Perform each exercise for 1 minute
  • Round 2- Perform each exercise for 30 seconds
  • Round 3- Perform each exercise for 1 minute

Exercises:

  • Wall Sit with Torso Twists
  • Right Lunge with Wood Chops
  • Left Lunge with Wood Chops
  • Toe Touches
  • Right Elevated Hip Raise with Leg Raises
  • Left Elevated Hip Raise with Leg Raises
  • Candlesticks

* View video for exercise demonstrations. This workout is very challenging- you may have to take breaks or lower the time limits. Just keep pushing through and whatever you do, don't quit. We believe in you!

 

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! Tweet how awesome you feel after the workout, post a question on Facebook for our MAX trainers, share a picture of your delicious and nutritious meal on Instagram, and be sure to pin your favorite workout on Pinterest. We want to hear from you! We are right her doing the challenge along with you and are so happy you chose to join us! You GET what you GIVE! 

The Best Way to Lose Weight in the New Year

People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.
— Unknown

Just like that, the year is coming to an end. Soon, we will countdown to the New Year, where fresh beginnings and big dreams await our arrival. Are you ready?

New Year quote

Before you draw up resolutions that you will quit by Valentine's Day, consider adopting a more long term solution.  No more fad diets or crazy detoxes or insane exercise practices. Success comes from a healthy LIFESTYLE, not a 21 day fix or a 3 day detox or a 7 day grind. Instead, plan for a year of nutritious choices that allows for sweet treats and a workout plan that incorporates plenty of recovery.

Not sure where to begin? We can help. By this time next year, you will not be worrying about gaining weight over the holidays or frantically dieting to fit in your little black dress. You will be prepared, educated, and healthy.  We will be here to help, support, and encourage you throughout the entire year. Join us now for your best year yet!

You GET what you GIVE!


 

Check out a few of Rebecca'a favorite stability ball exercises. Put them together for a full body workout or add a few to your regular workout routine.

 

 

 


Fall Fitness Challenge- Week 4

Our final week is here!

Whether you followed our holiday tips or overdid it on the turkey and stuffing, we are going to finish off this challenge with the best week yet! Now that the holiday season is in full swing, it is more important than ever to continue making healthy choices and staying physically active. Remember the 80/20 rule. A diet full of fruits and veggies can also have Christmas cookies! Just be aware of your portions. Keep getting in your daily recommended water intake and be sure to include some sort of workout everyday- even if it is just taking an evening walk to admire the neighbor's Christmas lights. Happy Holidays everyone!

How have you been doing on the workouts? Getting them all in or finding reasons to skip out? Well, no more excuses. This week's workout can be done in your pajamas without even getting out of bed! Wishes do come true.

You GET what you GIVE!

 


Fall Fitness Challenge- Week 3

The week of Thanksgiving is always a tough week to stay on track with your fitness goals. Luckily for you, we have the perfect plan to keep the weight off while still enjoying your mom's famous pumpkin pie! 

 

  • Get your sweat on- Now is not the time to get lazy on your fitness routine, if anything, you should pick up the pace! Remember to do your Home Workout Challenge at least 3-4x during the week, and an active rest activity (walking, biking, swimming) on the other days.

  • Drink up- Sorry, I am not talking about martinis, but water. Aim for half your body weight in ounces. So if you are 140 pounds, you should drink at least 70 ounces or about 4 bottles of water. With all the high fat, high calorie food coming your way, your body needs to be hydrated to keep things moving!

  • Rise and shine (and eat)- Do not skip breakfast in order to cut back on calories. Doing so will only lead to pigging out later. Instead, have a nutritious breakfast that is packed with protein and includes a serving of fruits and vegetables. 

 

  • Out of sight, out of mind- Fill your Thanksgiving table with centerpieces, not food. While a beautiful bird is the highlight of the meal, it is better to keep it out of reach. If you insist on serving the food at the table, bring it to the kitchen after everyone has filled their plates. You will have to make a conscious decision to get up from the table for seconds.

  • Enjoy the company- I miss sharing the piano bench with my cousin, I miss Grandma's Swedish prayers, and I miss my family who has gone to be with the Lord. You can always eat food, but time spent with family and friends is priceless. Savor the moments. 

  • Nibble, nibble, nibble- Grandma's pecan pie, your Aunt's fudge brownies, and Mom's Christmas cookies are not to be missed! Rather than stuffing your face until you are too ill to continue, get a tiny slice or bite of each and enjoy them all without the guilt! 

  • Choose leftovers over seconds- Turkey sandwiches are the best! You don't have to finish up the casserole dish at the table. Saving some for later will keep you from overeating in one sitting and allow you to continue the food festivities later on. Or even better, send the leftovers home with your guests. 

  • Start a new tradition- Before everyone goes into a turkey coma in front of the TV, get outside for a football game of your own! If sports aren't your thing, go for a walk, try a game of corn hole, or if the weather permits, build a snowman! 

 

 

Our latest "Home Workout Challenge" takes only 20 minutes. Grab a chair and go!

 

 

Fall Fitness Challenge- Week 2

If you are new to our challenge, click HERE to get started.

This week, I want you to continue to track your meals and keep those simple grab-n-go healthy snacks in your fridge. Make sure you are reaching your recommended daily water intake. Sometimes the feeling of hunger is actually dehydration! 

In addition, it is time to take a closer look at your diet. Let me start with this- there is no perfect diet. Fad diets constantly come and go and always call for some sort of ridiculous exclusion of important foods. Many of these diets work for a little while because they require calorie restrictions, however, it is very difficult to adhere to these diets for the long haul. The best diet is the one you can stick to and enjoy. While you can not eat brownies and ice cream all day, there are some easy ways to tweak your diet without completely eliminating your favorite foods.

  • Calorie restriction3500 calories equals one pound. So, if you would like to lose weight, a moderate restriction of 500 calories per day would equate to losing one pound a week. 
  • Increase your protein intake. Most likely, you are not getting enough protein. You should aim for 0.8-1 gram of protein per pound of body weight. For example, a 150 pound person should consume anywhere from 120-150 grams of protein per day. 
  • Follow the 80/20 rule. 80% of your daily caloric intake should be healthy, nutritious food full of good-for-you nutrients (think lean meats and vegetables). The remaining 20% can include your favorite foods that may not be the healthiest choices (think chocolate chip cookies). By allowing for a small amount (no, you can not have the entire bag) of your guilty pleasures, you will prevent binge eating and help with diet adherence.

Now, for the fun stuff!  Our workout for this week is my new favorite workout! It only takes about 20 minutes and works you from head to toe. I have a feeling you are going to love it too. Remember to perform the workout 3-4x this week and then choose an active rest activity, such as walking or swimming, for the remaining days.

You GET what you GIVE!


 

Grab a couple towels and get ready to burn some major calories!


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!

 

 

 

Have Patience

Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow.
— Leo Tolstoy

Four months and eleven days. 

Patience quote.png

In some delusional dream of mine, I assumed I would be one of those supermoms who was shimmying into her favorite pair of jeans within a few weeks. Delusional was right! I did everything by the book- working out, eating healthy, breastfeeding- and sure, a good chunk of the weight came off. But, somehow in all of the books and articles and blogs I read, no one mentioned the saggy skin, pelvic pain, muscular imbalances, and general bloating that I would experience. 

So, I worked. Then, I worked harder. Finally, I was forced to step back and reevaluate my goals. Hitting some "magic" number on the scale was no longer my priority. I needed to address my body first. It had been through nearly ten months of drastic changes followed by the trauma of giving birth (no amount of preparation gets you ready for that kind of pain!) I stretched, foam rolled, took massaging baths (thank you hubby for watching the baby!) and worked toward my new, and more realistic, goals. 

Four months and eleven days later, I am proud to say, I can do a squat without any pain and zip up my jeans without having to decide whether to squish my loose skin inside or leave it hanging out on top ☺ 

Not exactly Heidi Klum walking the runway at six weeks postpartum but, I am genuinely happy with my progress. Sometimes things take time. Sometimes, they take a lot of time! This is when patience will make you or break you. There were many moments I would look in the mirror and be consumed with doubt, moments I would cry during a workout because a skill that was once easy was now seemingly impossible. Moments I was frustrated. Moments I wanted to quit. Being patient is hard! 

Patience is a virtue, Rome was not built in a day, and good things come to those who wait. Keep working toward your goal, but give it time. Your patience will pay off in the end.


 

In just 15 minutes, "Dumbbell Duos" improves strength, endurance, and core stability! Give it a try today.

 

 

 

 

Fall Fitness Challenge- Week 4

Our final week is here!

Whether you followed our holiday tips or overdid it on the turkey and stuffing, we are going to finish off this challenge with the best week yet! Now that the holiday season is in full swing, it is more important than ever to continue making healthy choices and staying physically active. Remember the 80/20 rule. A diet full of fruits and veggies can also have Christmas cookies! Just be aware of your portions. Keep getting in your daily recommended water intake and be sure to include some sort of workout everyday- even if it is just taking an evening walk to admire the neighbor's Christmas lights. Happy Holidays everyone!

How have you been doing on the workouts? Getting them all in or finding reasons to skip out? Well, no more excuses. This week's workout can be done in your pajamas without even getting out of bed! Wishes do come true.

You GET what you GIVE!

 


Fall Fitness Challenge- Week 3

The week of Thanksgiving is always a tough week to stay on track with your fitness goals. Luckily for you, we have the perfect plan to keep the weight off while still enjoying your mom's famous pumpkin pie! 

 

  • rGet your sweat on- Now is not the time to get lazy on your fitness routine, if anything, you should pick up the pace! Remember to do your Home Workout Challenge at least 3-4x during the week, and an active rest activity (walking, biking, swimming) on the other days.

  • Drink up- Sorry, I am not talking about martinis, but water. Aim for half your body weight in ounces. So if you are 140 pounds, you should drink at least 70 ounces or about 4 bottles of water. With all the high fat, high calorie food coming your way, your body needs to be hydrated to keep things moving!

  • Rise and shine (and eat)- Do not skip breakfast in order to cut back on calories. Doing so will only lead to pigging out later. Instead, have a nutritious breakfast that is packed with protein and includes a serving of fruits and vegetables. 

 

  • Out of sight, out of mind- Fill your Thanksgiving table with centerpieces, not food. While a beautiful bird is the highlight of the meal, it is better to keep it out of reach. If you insist on serving the food at the table, bring it to the kitchen after everyone has filled their plates. You will have to make a conscious decision to get up from the table for seconds.

  • Enjoy the company- I miss sharing the piano bench with my cousin, I miss Grandma's Swedish prayers, and I miss my family who has gone to be with the Lord. You can always eat food, but time spent with family and friends is priceless. Savor the moments. 

  • Nibble, nibble, nibble- Grandma's pecan pie, your Aunt's fudge brownies, and Mom's Christmas cookies are not to be missed! Rather than stuffing your face until you are too ill to continue, get a tiny slice or bite of each and enjoy them all without the guilt! 

  • Choose leftovers over seconds- Turkey sandwiches are the best! You don't have to finish up the casserole dish at the table. Saving some for later will keep you from overeating in one sitting and allow you to continue the food festivities later on. Or even better, send the leftovers home with your guests. 

  • Start a new tradition- Before everyone goes into a turkey coma in front of the TV, get outside for a football game of your own! If sports aren't your thing, go for a walk, try a game of corn hole, or if the weather permits, build a snowman! 

 

 

Our latest "Home Workout Challenge" takes only 20 minutes. Grab a chair and go!

 

 

Fall Fitness Challenge- Week 2

My sincerest apologies for the late post! This past weekend, I was honored to coach with the top coaches of the country at the Peak Performance Training Camp. However, in all my excitement, I completely forgot to bring my computer. So, without further ado, let us get on with week two of our Fall Fitness Challenge!

If you are new to our challenge, click HERE to get started. This week, I want you to continue to track your meals and keep those simple grab-n-go healthy snacks in your fridge. Make sure you are reaching your recommended daily water intake. Sometimes the feeling of hunger is actually dehydration! 

In addition, it is time to take a closer look at your diet. Let me start with this- there is no perfect diet. Fad diets constantly come and go and always call for some sort of ridiculous exclusion of important foods. Many of these diets work for a little while because they require calorie restrictions, however, it is very difficult to adhere to these diets for the long haul. The best diet is the one you can stick to and enjoy. While you can not eat brownies and ice cream all day, there are some easy ways to tweak your diet without completely eliminating your favorite foods.

  • Calorie restriction3500 calories equals one pound. So, if you would like to lose weight, a moderate restriction of 500 calories per day would equate to losing one pound a week. 
  • Increase your protein intake. Most likely, you are not getting enough protein. You should aim for 0.8-1 gram of protein per pound of body weight. For example, a 150 pound person should consume anywhere from 120-150 grams of protein per day. 
  • Follow the 80/20 rule. 80% of your daily caloric intake should be healthy, nutritious food full of good-for-you nutrients (think lean meats and vegetables). The remaining 20% can include your favorite foods that may not be the healthiest choices (think chocolate chip cookies). By allowing for a small amount (no, you can not have the entire bag) of your guilty pleasures, you will prevent binge eating and help with diet adherence.

Now, for the fun stuff! Our workout for this week is my new favorite workout! It only takes about 20 minutes and works you from head to toe. I have a feeling you are going to love it too. Remember to perform the workout 3-4x this week and then choose an active rest activity, such as walking or swimming, for the remaining days.

You GET what you GIVE!


 

Grab a couple towels and get ready to burn some major calories!


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!

 

 

 

A Workout For Every "BODY"

Over the years, I have had to adapt my training to fit my current situation.

Numerous ankle injuries resulting in casts, those fashionable medical boots, and restrictive braces, made me a pro at developing workouts to adapt to my immobilized appendage.

During the summer between middle and high school, I grew five inches and only gained five pounds. I was lanky, ungraceful, and had to seemingly relearn my sport to adapt to my new body.

Fast forward to my college years where sleepless nights and pizza delivery contributed to me gaining the "Freshman 15" and then some. I was a slow, lethargic, out of shape athlete trying to get back to normalcy, only to discover I could not just jump into my normal workout routine.

However, the greatest challenge was this past year. In the last 10 months, my body has been through hell and back, stretched beyond imagination, experienced indescribable pains, and somehow created a perfect 6 lb. 10 oz. miracle. I was determined to continue my fitness regimen throughout the pregnancy and early postpartum days, but sometimes my body had other plans. While some women are completing marathons throughout their prenatal days, I was forced to stop running at 20 weeks. Agonizing pelvic pain ruled out heavy strength training and a long labor, complete with stitches, resulted in barely surviving slow walks during those first few postpartum weeks. 

Workouts are just like food, with numerous possibilities available to you. Some people thrive on white rice while others avoid grains altogether. Many enjoy their meats while others are vegetarian.  If running is not your thing, try yoga. If you are a beginner, stick to the basics. Need a challenge? Try HIIT or join a new fitness class. Experiencing pain? Work on recovery or find exercises that are pain-free.  

There is no perfect workout. The best workout is the one that can be adapted to fit your needs. So, no more excuses. Whether in a gym or outside, using equipment or not, with a training partner or riding solo, go workout! Listen to your body and find the ideal workout for you. If you need a little help, we have over 100 workout videos available on out MAX Workouts page and a fitness challenge coming soon! 

You GET what you GIVE!


Two different stages in my life and two very different workouts. Choose your favorite and give it a try today!


Why Do You Workout?

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity
— John Fitzgerald Kennedy

There is a reason behind everything we do, whether we realize it or not.

My alarm clock reminds me every morning that I have to get up. Once I convince myself that the annoying sound disturbing my blissful sleep is not out to ruin my life, I get up and begin my day full of decisions. Choosing a quick donut for breakfast or taking the time to make eggs is a choice that will affect how I fuel my morning. Do I go to work or take a personal day and head to the beach? What do I wear? How fast do I drive? Seat belt on? Top down? Go out of my way to help out a stranger? Do a favor for a friend? 

Some decisions seem pretty straightforward. We do certain things for survival, self-improvement, security, and love. Others, take a little convincing. Maybe we know we should do it, but just can not muster the energy to get it done. Sometimes, we even do things for the wrong reason. Maybe we go to church out of obligation or we stay in an abusive relationship in hopes of brighter days ahead. Good or bad, everything we do has a reason. In the end, we have to make the conscience choice to get it done. 

The same relates to health and fitness. Everyday, you have to decide whether to workout or not. You must find value in squeezing time in your busy schedule to get your sweat on. Working out is tough. It takes motivation. So what motivates you? By acknowledging the reasons behind working out, we can remind and motivate ourselves to get it done!

 

A few years ago, my reasons for working out were shaped by the desire to win an upcoming competition. I worked out for the love of sport and the satisfaction I found in crushing PRs (personal records) and developing new skills. Nowadays, my reasons have changed. As my little miracle continues to grow inside of me, I head to the gym to benefit both the baby and me. My exercise routine has completely changed to accommodate my growing belly but I still find joy in a good, sweat-filled workout. 

 

My better half and favorite training partner, Steve, has an entirely different approach to workout motivation. His job depends on it. As a firefighter, his life and the lives of others are on the line as to whether he is capable of fulfilling his duty. 

With four knee replacements (yes, I said four!), my father has every excuse to skip out on his daily walks and trips to the gym. Yet, everyday, he chooses to ignore those pestering thoughts to ensure he lives a healthy life so can take care of his home, travel with his wife, be master of the grill, and play with his future grandchild. 

We all have our reasons. Is yours motivating enough or do you fight with yourself daily to workout? There are countless benefits to physical activity from prevention of disease, to improved body composition, to mental well-being, just to name a few. If that is not enough, how about doing it for those you love- for your spouse, your kids, your friends and family. Do it for you. Do it for them. Whatever your reason, just do it. 



 

Lacking motivation? We have the perfect workout for you! It only takes 24 minutes, requires no equipment, and works out your entire body. You GET what you GIVE!

 

 

Motivational Quotes by Walt Disney

Steve and I just returned from another wonderful weekend at Disney. When we step foot in the park, all the stresses of the world seem to melt away. Our imaginations run wild, we are carefree, fearless, and ready to make all of our dreams come true! The magic of Disney is real and it all was created by a man with a dream. 

Walt Disney was a visionary, an icon, and an inspiration to us all. Let us begin this week with the motivational words only he could provide. Here are some of my favorite quotes by Mr. Disney:

 

"It's kind of fun to do the impossible."

"We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths."

 

"All the adversity I've had in my life, all my troubles and obstacles, have strengthened me. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you."

"The more you like yourself, the less you are like anyone else, which makes you unique."

"You can design and create, and build the most wonderful place in the world. But it takes people to make the dream a reality."

"When you believe in a thing, believe in it all the way, implicitly and unquestionable."


It is time to make our fitness dream come true! Give this battle ropes workout a try today. It combines both strength and cardio into one amazing fat-blasting workout! 

The One Key To Success You Are Missing

Desire is the key to motivation, but it is determination and commitment to an unrelenting pursuit of your goal- commitment to excellence- that will enable you to attain the success you seek.
— Mario Andretti

We dream , we plan, we work, but yet somehow we always fall short of our goals? Why? The problem lies not with our desire to succeed, but in our pursuit towards success.

The first step in goal-setting is to create a goal. That is the easy part. We all can dream, long, yearn, and be consumed by the desire for success. I, myself, am a perpetual goal maker and it is very important to continually want to better yourself. But, unlike the fairy tales we grew up on, there is no genie in a lamp to grant our wishes, no fairy godmother to "bippity-boppity-boo" our dreams into reality, and no knight in shining armor to rescue us when things get tough. We have to work. Work really hard. We have to fail. Sometimes a lot. Most importantly, we have to COMMIT.

Commitment is the key to success. All the planning, the work, the hopes, the trials and errors, the sleepless nights, mean nothing if we give up. Sadly, we are a generation of quitters. We need instant gratification, quick results, with straight and easy paths to our goals. Why do you think the nutrition world sells millions in "miracle" weight loss pills and 3-day detoxes? We want it...and we want it now! 

Commitment takes relentless determination, no matter the obstacles that stand in our way. We can not be afraid to fail. In fact, we should be prepared for failure. Then, we can get back up and continue to strive for excellence!

Will it be easy? No.

Is it worth it? Absolutely.

Your pursuit towards success will be crowded with excuses. You will be too busy. You will have other priorities. You will be tired, distracted, maybe even scared. Your next move will be imperative. Will you quit, put it off, run away? Or will you commit to your goal? It is your choice. The key to success relies on you.

Commit.


Ready to commit to a healthier you? Here are two great workout options to get you started!

 

With equipment- "Lift Up, Slim Down"

 

 

 

 

Without equipment- "Take A Seat"

 

 

 

Never Stop Learning

If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you.
— Anonymous

It feels so good to be back!  I have been insanely busy finishing up yet another round of continuing education classes (and with top honors too!) In my final weeks of classes as I was cramming for tests, writing long papers, and losing some much needed sleep, I questioned why I was even taking these courses. Technically, I do not need them. I have a job, a prior education, and years of experience in my field. But, if I have learned one thing from my athletic career, it is that you should never stop learning for the game will never stop changing. 

Knowledge is essential to life and the way we live it. When we stop learning, we stop living. Pick up a book, visit a museum, read the paper, travel, experience, and learn. We walk around with devices that contain endless information and yet, we watch cat videos and play mindless games (Oh Candy Crush, why are you so addicting?) Do not just believe what is popular on your news feeds, take the time and research. Aim to be the best at your job, take your school studies seriously, stop and listen to those that have been there before, and soak up every bit of knowledge that is available to you. No matter if you are young or old, a beginner or master, never stop learning...


WORKOUT OF THE WEEK- "Deck of Doom"

It is time I introduced you to one of my all-time favorite workouts. This one is bound to become your favorite go-to workout, I promise! Grab a deck of cards and have some fun!

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 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! 

This week, try to focus on your nutrition. 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, last night we enjoyed grilled chicken and asparagus, then treated ourselves with my mother's homemade cookies (soooo good!) 

Honestly, how is your nutrition? Is there room for improvement? Maybe swap out your morning bowl of cereal 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.

Please continue to post and tweet about your progress. We love to hear your feedback and want to know if you need a little extra encouragement! Also, be sure to add #ShortandSweetChallenge to your posts for a chance to win great prizes at the end of the challenge. Here we go!

Workout #1- "Buns & Guns"

Workout #2- "Tabata Time!"  The end of this workout uses a resistance band, but you can use dumbbells, cans of soup, or whatever is lying around the house ☺

Workout #3- "The Mailman"  If running is not your thing, try to get 20 minutes of cardio in- go for a bike ride, swim some laps, or jump on the elliptical. 

Workout #4- "21's"  This workout requires weight equipment. 

Workout #5- Your choice! Pick one of your favorite workouts or choose a new one. Click here to see our "Short & Sweet" workouts.