September Fitness Challenge

This month you can expect to increase your endurance as you navigate through 4 different AMRAP's (As Many Rounds/Reps As Possible) in the designated time allowances. Remember, form & quality trump your score so please be mindful to work through full range of motion on all exercises while doing your best to complete each workout as quickly as you can. 

September is also Childhood Obesity Awareness Month, and if you have children I hope you are leading by example the importance of physical activity and healthy eating. Too many young children are experiencing critical health problems that were once only inflicting adults. Click on the link where you can find some excellent information, handouts and tweets to help spread awareness. 

One in 3 children in the United States is overweight or obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease.

The good news is that childhood obesity can be prevented. In honor of National Childhood Obesity Awareness Month, I am encouraging your family to make healthy changes together.

• Get active outside: Walk around the neighborhood, go on a bike ride, or play basketball at the park. Have them join you in the monthly fitness challenge.
• Limit screen time: Keep screen time (time spent on the computer, watching TV, or playing video games) to 2 hours or less a day.
• Make healthy meals: Buy and serve more vegetables, fruits, and whole-grain foods.

Taking small steps as a family can help your child stay at a healthy weight. 

September also raises awareness about the importance of Fruits & Vegetables.

Most people know that eating fruits and vegetables is important for good health, but most of us still aren’t getting enough. This September, I am  proud to participate in Fruits & Veggies – More Matters Month.

Eating a healthy diet with plenty of vegetables and fruits can help you:

• Lower your risk for heart disease and some types of cancer
• Maintain or reach a healthy weight
• Keep your body strong and active

Here are some ideas to help you and your family fit more fruits and vegetables into your day:

• Keep a bowl of fruit handy where the whole family can see it.
• Cut up fruits and veggies ahead of time so they’re ready for quick, healthy snacks.
• Challenge your family to try a new veggie or fruit every week.

Remember, eating more fruits and veggies can be fun – and it’s worth it!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

Sources:

American Council of Sports Medicine retrieved from: http://www.acsm.org, Health Finder retrieved from: http://healthfinder.gov

August Fitness Challenge

Well, I am a little late getting the August Fitness Challenge out on my blog and I apologize for that! This month, the challenge is to do the following:

Beginners do either 100 kettle bell swings or squats during the day

Intermediate do either 200 kettle bell swings or squats during the day 

Advanced do either 300 kettle bell swings or squats during the day

You can mix & match the swings & squats. For example, do 1 arm swings & squats one day, and 2 arm swings and goblet squats the next day.  

Mix it up to add variety so you do not get bored doing the same thing every day. 

Here are some examples:

Beginners: 100 Reps

25 Squats

25 KB Swings to eye level (Russian Swings)

25 Squats holding your kettle bell (Goblet Squats)

25 KB Swings over head (American Swings)

Intermediate: 200 Reps

4 rounds

25 KB Swings to eye level (Russian Swings)

25 KB Swings overhead (American)

Advanced: 300 Reps

5 Rounds

10 1 arm Kettle Bell Swings Right

10  1 arm Kettle Bell Swings Left

15 Goblet Squats

25 American Kettle Bell Swings

One of my favorites is to incorporate a jump rope in between my squats or swings. If you are a beginner it will take you 10 minutes, intermediate 20 minutes and advanced 30 minutes.

 Do 40 seconds of jumprope and 20 seconds of squats or swings. 

If you can get in 10 squats & swings during the 20 seconds you'll have your 100, 200 or 300. 

If you don't get all 10, just make up the missed ones at the end of the workout. 

Good Luck!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

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