HIIT | Weekly Max Meps Workout

05/07/2018

"Work Hard, Stay Consistent, and Be Patient." Repeat this HIIT workout three times through, repeating it twice a week for maximum results! 

 

JUMP SQUATS

60 seconds

 

 

SQUAT WITH WEIGHTS 

30 seconds

 

REST

30 Seconds

 

BURPEES

60 seconds

 

 

SHOULDER PRESS

30 seconds 

 

 

REST

30 Seconds

 

MOUNTIAN CLIMBERS

60 seconds 

 

 

TUCK JUMPS

30 seconds

 

 

REST

30 Seconds

 

JUMPING JACKS

60 seconds

 

 

PUSH-UPS

30 seconds

 

REST

30 Seconds

 

JUMP ROPE

60 seconds

 

SPRINT IN PLACE

30 seconds

 

 

REST

30 Seconds

 

Wellness at Work

04/30/2018

For some, fitness is built into the daily grind. Certain jobs involve physical activity, so going to the gym or heading outside for a walk over your lunch break isn’t as welcome as a chance to kick back. But for those of us that work desk or office jobs, we have to get more creative.

 

If going to the gym or getting a higher intensity workout doesn’t fit into your schedule, there are plenty of ways to incorporate some techniques to improve your wellness at work.

 

Take Walk Breaks

Take a brisk walk over your lunch break, an extra stroll or two to the break room, use the restroom on another floor, take the stairs instead of the elevator, and park further away from the building. Any and all extra movement throughout the day will help ease the stiffness that can result from sitting for a long time and help burn a few calories.  

 

If you live close enough to work to walk, bike, or jog, throw that in the mix from time to time. It’s a great way to start the day off on the right foot.

 

Drink Enough Water

We all have heard drinking water is important to our health but staying hydrated throughout the workday is crucial to your energy levels and productivity. Water keeps you fresh, alert and keeps your head clear. Keep a water bottle at your desk and be sure you have a fresh water dispenser in the kitchen. Getting up to refill your water bottle will also kill two birds with one stone- hydration and a few walk breaks.

 

Eat Light Lunches

Avoiding heavy meals will keep you from hitting an afternoon slump and losing your energy. Prepare your meals ahead to time to make sure they’re lighter and healthier with plenty of veggies, fresh fruit, and lean proteins to keep your productivity up.

 

Get Outside

Even on your busiest days, it’s important to take time for yourself. Getting outside and away from your office, even for just a few minutes, is a great opportunity to re-center yourself. Being in the fresh air is a great opportunity to re-invigorate yourself!

 

Stretch

Sitting at a desk all day can cause any number of neck and back issues. In between your walk breaks, take time to stand up and stretch every once in a while. If you talk on the phone a lot, consider using a headset or speakerphone to keep from straining your neck.

 

Know Your Limits

The most important thing to remember is that your health comes first. Know when you need to take breaks, when you need a day or two off, or if you need a long lunch to break up the day a little bit. Taking care of yourself will keep you productive and happy at work, which is what we all want!

 

For more tips on how to keep yourself physically and mentally healthy, check out our blog on tips to putting yourself first.

 

 

HIIT | Weekly Max Meps Workout

04/30/2018

"The best project you will ever work on is yourself." Work it this week with our full body HIIT workout. Do each move for 50 seconds with a 10-second rest between. Finish the workout off with a cardio burst. Do 10 sprints for 30 seconds in the yellow and red zones with a 30-second rest between each sprint. 

 

JUMP SQUATS

50 seconds

 

 

TOE TOUCHES 

50 seconds

 

 

MOUNTAIN CLIMBERS 

50 seconds

 

 

HIGH KNEES

50 seconds 

 

 

PUSH-UPS

50 seconds 

 

 

WALL SIT

50 seconds

 

 

TUCK JUMPS

50 seconds

 

 

COMMANDOS 

50 seconds

 

TRICEPS PUSH-UP

50 seconds

 

BURPEES

50 seconds

 

 

 

Strawberry Habanero Glazed Chicken Wings

04/25/2018

Whip up these easy-to-make Strawberry Habanero Glazed Wings for a healthier, but still delicious, twist on classic wings! Pair them with a side salad full of fresh greens for the perfect springtime meal that everyone will enjoy. 

 

INGREDIENTS
1 lb chicken wings (non-breaded for a healthier option) 

½ cup all-purpose gluten-free flour

½ cup strawberry organic jam

1 habanero pepper, seeds removed and diced

 

INSTRUCTIONS

  1. Preheat oven to 400° F. Set a wire rack inside of a rimmed baking sheet.
  2. Coat chicken with gluten-free flour.
  3. Place wings on the rack and bake until cooked through, about 35-40 minutes.
  4. Prepare the glaze: Mix jam and habanero peppers in a bowl.
  5. Brush baked wings with jam on both sides.

 

HIIT | Weekly Max Meps Workout

04/24/2018

Get your heart pumping and body moving this week with our weekly max meps workout!

 

JUMPING JACKS

1 Minute 

 


ALTERNATING REVERSE LUNGES

30-Seconds

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KETTLEBELL SQUATS
30-Seconds 

 


HIGH KNEES

1 Minute 

 


BURPEES

1 Minute 

 

 

 

 

PUSH-UPS

30-Seconds

 


WALL SITS

1 Minute 

 


BENT OVER LATERAL DUMMBELL RAISE 

30-Seconds

 


POWER JACKS

30-SECONDS

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MOUNTAIN CLIMBERS 

1 Minute 

 

 

DUMBBELL LUNGES

30-Seconds 

 


DUMBBELL TRICEPS KICKBACKS

30-Seconds

 


SPRINT IN PLACE

1 Minute 

 


SPEED SKATERS

30-Seconds 

 


DUMBBELL RENEGADE ROW

30-Seconds

 

 

 

Fad Foods Fact vs. Fiction

04/24/2018

Every time we turn around there’s a new food that’s trending on social media, whether it’s a new superfood, a cleanse or a supplement, they’re everywhere! But for how much hype some of these fads get from friends or even celebrities, how do we know whether they’re healthy or not?

 

Here are a few of the most common fad foods and diets you may have seen around, and some of the facts you may not be as familiar with.

 

Juice Cleanses

You’ve seen them everywhere- people looking to press the restart button on their nutrition or simply detox their diet, juice cleanses last between a few days to a few weeks in which you consume only fruit or vegetable juices while abstaining from food. There’s been a variety of positives reported including quick weight loss and an increase in energy- but some of the “facts” of this diet may have been skewed- so what is fact, and what is fiction?

 

You’ll Lose Weight

Fact. When you eat a low-calorie diet of any kind you will drop water weight and possibly notice weight loss right away, however, this isn’t a diet that is effective for long-term weight loss. As soon as you go back to eating a regular diet, more than likely that weight will come back.

 

Your Metabolism Will Increase

Fiction. Once you stop eating enough food to meet your energy requirements, your metabolism slows down. Although cutting calories does lead to weight loss, if your calorie count is extremely low for an extended period of time you will notice the opposite effect- your body begins storing its fat stores because it doesn’t know when it will be receiving nourishment next.

 

Your Energy Will Increase

Fiction. Since your calorie intake is low, you may notice a feeling of weakness and low energy. Fruit cleanses are also high in sugar and eliminate protein, which causes your body to produce insulin faster causing your blood sugar to drop- causing dizziness or headaches, or even feelings of depression. You may notice small bursts of energy, but they’re fleeting.

 

Maple Syrup Diet

This one became famous after Beyonce claimed to have incredible success with it. The maple syrup diet, or more commonly known as the Master Cleanse, has been advertised to help you lose around ten pounds in a week. It consists of drinking a homemade concoction of maple syrup, lemon juice, and cayenne pepper for ten days straight.

 

Your Metabolism Will Increase

Fact. The chemical in cayenne peppers speeds up your heart rate and boosts your metabolism in addition to helping you burn more calories.

 

You’ll Detox Your Body

Fiction. This diet doesn’t successfully detox the body in a healthy way. Detoxification works when nutrients combined with toxins are processed by the liver then excreted. However, this detox diet doesn’t provide the necessary nutrients for the liver to work properly, and within 48 hours detoxification stops.

 

Lack of Nutritional Value

Fact. This diet, ultimately, is dangerous. On this diet you consume roughly 600 calories a day meaning you will be bored, irritated, have trouble concentrating and get headaches. You receive a minimal amount of nutrition from the lemon juice, but there is no fiber or protein to keep you going. While the cayenne pepper has the ability to speed up your metabolism, eventually your body will go into starvation mode and slow your metabolism to conserve the few calories you have.

 

The Grapefruit Diet

This diet has been around for quite some time. It has several variations, but the typical diet lasts 21 days and involves eating grapefruit at every meal in addition to a few other food restrictions such as starches and sugar. It recommends drinking 10 glasses of water a day to reduce hunger and keep you hydrated. But what are the facts?

 

Grapefruit Burns Fat

Fiction. Grapefruit is high in water content, so it may help you feel fuller faster which can reduce your calorie intake. But grapefruit doesn’t have magical fat-burning powers.

 

Grapefruit is Part of a Healthy Weight Loss Plan

Fact. Long-term, adding grapefruit to your diet offers plenty of nutrition and can be a good substitute for unhealthy food. Adding it to your diet is definitely a plus.

 

You’ll Lose Weight and Keep It Off

Fiction. Like every other “lose weight quick” diet, maintaining the weight you lost after you start eating normally is not likely.

 

What have we learned? Any diet that suggests you’ll lose weight fast isn’t recommended. It’s likely that you’ll end up restricting yourself to a point that, once you go back to your regular diet, you’ll gain the weight right back. Your best bet is not to choose a diet, but to commit to living a healthier, more active lifestyle. Changing your life will change your look!