MAX Blog

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 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

Just as we promised, our next fitness challenge is about to begin! 

Our latest challenge was inspired last year by our crazy busy lives with a newborn. There was a small window of opportunity to squeeze in a workout- between feedings, during naptime, or when the other spouse is available to watch the baby. Not much has changed now that she is a toddler!  I know we are not the only ones who struggle to find time to workout. Thus, came the idea for our Fall Fitness Challenge. All the workouts use popular household items, can be completed in under 30 minutes, and are done in the comfort of your own home! 

The Fall Fitness Challenge officially begins next week, but we recommend you take this week to prepare and complete the following:

  • Enlist a friend (or group of friends) to join you in taking the challenge. There is strength in numbers! Having someone to motivate you and keep you on track will boost your chance of success.
  • Determine your daily water intake. The recommended amount is half your body weight in ounces. For example, a 160 pound adult should drink 80 ounces of water a day (or roughly 5 bottles of water). This does not include any additional waters needed to refuel after a workout. 
  • Get a food tracker. We use MyFitnessPal (iOS, Android, Windows) but there are tons of excellent apps available and most are free and simple to use. Tracking your food helps with portion control and cutting calories. You will be surprised how much sugar is in your seemingly "healthy" shake or how many calories are packed into your morning latte.

 

 

  • Stock up on grab and go snacks. There is a reason we reach for the potato chips or the jar of M&Ms instead of the oranges that need to be peeled or the apples that needs to be sliced- convenience. Fill your fridge with grapes, cheese sticks, pre-cut carrots, and single serve foods such as yogurt, cottage cheese, and applesauce. 
  • Take a "before" picture. Before you panic, I promise you do not have to share your photo. Visually tracking your progress is important. Sometimes the scale does not accurately represent your success, but a smaller stomach and lifted backside does!

We look forward to taking the challenge with you. Share the challenge with your friends and we will start next week!

 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 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 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!

 

 

 

Fall Fitness Challenge

Just as we promised, our next fitness challenge is about to begin! 

Our latest challenge was inspired by our crazy busy lives with a newborn. Nowadays, there is a small window of opportunity to squeeze in a workout- between feedings, during naptime, when the other spouse is available to watch the baby. I know we are not the only ones who struggle to find time to workout. Thus, came the idea for our Fall Fitness Challenge. All the workouts use popular household items, can be completed in under 30 minutes, and are done in the comfort of your own home! 

The Fall Fitness Challenge officially begins next week, but we recommend you take this week to prepare and complete the following:

  • Enlist a friend (or group of friends) to join you in taking the challenge. There is strength in numbers! Having someone to motivate you and keep you on track will boost your chance of success.
  • Determine your daily water intake. The recommended amount is half your body weight in ounces. For example, a 160 pound adult should drink 80 ounces of water a day (or roughly 5 bottles of water). This does not include any additional waters needed to refuel after a workout. 
  • Get a food tracker. We use MyFitnessPal (iOS, Android, Windows) but there are tons of excellent apps available and most are free and simple to use. Tracking your food helps with portion control and cutting calories. You will be surprised how much sugar is in your seemingly "healthy" shake or how many calories are packed into your morning latte.

 

 

  • Stock up on grab and go snacks. There is a reason we reach for the potato chips or the jar of M&Ms instead of the oranges that need to be peeled or the apples that needs to be sliced- convenience. Fill your fridge with grapes, cheese sticks, pre-cut carrots, and single serve foods such as yogurt, cottage cheese, and applesauce. 
  • Take a "before" picture. Before you panic, I promise you do not have to share your photo. Visually tracking your progress is important. Sometimes the scale does not accurately represent your success, but a smaller stomach and lifted backside does!

We look forward to taking the challenge with you. Share the challenge with your friends and we will start next week!

 You GET what you GIVE!