BOSU balance exercise challenge.

Stop into the Fitness Center to take the challenge or complete at home! Click the photos for how to demonstrations. 

Beginner: Balance with both feet on blue side

Intermediate: Marching on blue side

Advanced: Squats on blue side

Machine Based Strength Circuit

Warmup for at least 5 minutes on one of the cardio machines (Treadmill, elliptical, bike, rower, etc.) 

Next begin the strength circuit. For beginners: do each machine for 2 sets of 15 repetitions with at least 30 seconds of rest in between sets. Intermediate and advanced may use their usual sets/reps scheme. Begin with the lightest weight and increase the weight slowly until you feel fatigued within the last couple of repetitions in that set.

1. Leg Press                                                          2. Chest Press

3. Lat Pulldown                                                   4. Shoulder Press

5. Abdominal 

Don’t forget to stretch! If you need any assistance with the machines or circuit, stop by the front desk and we will be happy to help! 

Example Meal Plan - Eating Well 

Breakfast:

• 1 serving Sheet-Pan Quiche
• 1 medium banana

A.M. Snack:

• 1 serving Lemon-Blueberry Frozen Yogurt Bites

Lunch:

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack:

• 1 medium apple
• 2 tablespoons smooth natural peanut butter

Dinner:

• 1 serving Sausage-Kale One-Pot Pasta

Daily Totals: 1,840 calories, 82g fat, 25g saturated fat, 97g protein, 189g carbohydrate, 35g fiber, 1,897 mg sodium 

Make it 2,000 calories: Add 2 tablespoons unsalted whole almonds to A.M. snack and add another ¼ avocado to lunch.

USDA What's MyPlate All About?
From MyPlate to your plate, every plate tells a story. Learn more at MyPlate.gov
MyPlate Tip Sheets: https://www.myplate.gov/myplate-tip-sheets

Tips for a Successful Fitness Journey

• Set aside or schedule time to work out. Consider reserving a certain time and make it part of your normal routine. For others with varying schedules try scheduling your workout into your calendar (example: Schedule an event with yourself in your personal or work calendar.
• Five minutes is better than nothing at all. It’s easy to get discouraged and just skip the workout altogether when life happens and things cut into your workout time. Just remember, if your workout time is smaller than anticipated, it’s definitely better to do what you can with the time you have.
• Not every workout is going to be your best. It is normal to sometimes not feel accomplished after a workout, or that it just wasn’t up to your standards. The most important thing to is to focus on having completed the workout and to not get discouraged.
• Stay in your own lane. It is easy to look to your left or right and see others who have been there longer. Take a breather and do what you set out to do. Remember they had to start from somewhere also.

Attend one of our fitness classes!!
Free, first come first serve, maximum capacity of 8 people.

Strength Circuit:

• Tuesdays & Wednesdays in June 11-11:30am

Fit Camp:

• Tuesdays 6/17 & 6/24 3-3:30pm

Strength Workout
Stop into the Fitness Center and complete this strength based workout!

The Warmup
All exercises are 10 each side and each direction (if applicable), unless specified.

Toe scoops, butt kicks, air hurdles, arm circles, squats, and jumping jacks.

The Circuit 
Recommendation: 3 rounds with 45 seconds on and 15 seconds of rest

1. Dumbbell Push Press

2. Dumbbell Goblet Squat

3. Dumbbell Split Row
4. Push Up of your choice
5. Dumbbell Romanian Deadlift

The Cool Down

Total body stretch!