MAX Blog

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! 

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 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 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 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!


"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!