Challenge of the Day! Walking!

Good Morning!

Today's challenge will be walking.  Just get outside, if you can, and walk around for 30 minutes.  It will help to make you feel great and get that mid afternoon energy boost!

Sharing this from our friends over at Herbalife Level 10!  Get out there and have a wonderful day!!!


DareNutrition

 
 
 
 

Challenge of the Day!

Challenge of the Day!

Good Monday morning team...  Today is going to be a great day.

Let's make it a even better day by doing the bellow challenge.

30 squats, 30 sit-ups, 30 second plank and follow it all up with 30 lunges.

1. Start of by doing 30 squats and get that blood flowing then rest for a minute.

2. Hit the floor and get your 30 sit-ups in.

3. Not resting roll over and get that 30 second plank in.

4. Next begin you 30 lunges, or jumping lunges for a cardio kick!  Easy to do, lung to the kitchen, then to the shower and then to the car.












Have a great day and be happy!




DareNutrition
gethealthy@darenutrition.com


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Challenge of the Day! Isometric Bicep Exercise!

Good Morning!

Today's challenge will be isometric bicep exercise. 

This is the simplest type of isometric exercise, and it can be easily done at the office.

Put your hands under the desk and place them against the tabletop, with your palms up. Now, press against the tabletop, keeping your elbows tight against your ribs.

Hold your hands in this position for 10 seconds or count slowly until 10, and then repeat 2 to 3 times.

Breathe normally while performing isometric exercises.  Keep your abdominal muscles tight while performing each exercise, as it will help you to maintain a correct posture, while improving core strength.

During an isometric contraction, your muscles maintain a constant length as resistance is applied, and no joint position occurs.

Have a healthy and happy day!

 

 

-Have you had you shake today?
DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! Cycling Russian Twist!

Challenge of the Day!  Cycling Russian Twist

Let's do 3 sets of 25. A complete rep is left side then right side equals 1.  Try and do this with a minimal rest between sets.  The burn is a good burn!

Sitting on the floor, lift your legs so they're off the ground but parallel with the floor.

Holding your arms straight out in front of your chest with your palms together.

Lean back so your upper body is at a 45-degree angle to the floor.

Extend your left leg and twist to the right as you pull your right knee to your chest.

Don't let your legs touch the floor! This is the hard part of this challenge!

Rotate to the left, raising your left knee and straighten your right leg.

This is a great workout for the lower abs!  I love this workout and try to get them in everyday. 

Have a healthy and happy day!

Have you had your protein shake today?  DareNutrition

Challenge of the Day! Potty Time Squat Time!

Challenge of the Day!  Potty Time Equals Squat Time!

This is a 2 part challenge:

1. Make sure you get lots and lots of water today.

2. and every time you go to the bathroom do 25 squats.

You'll look funny doing it, but your butt will thank you for it.  :)

      









DareNutrition

gethealthy@darenutrition.com

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Challenge of the Day! PLANK!

Challenge of the Day!!!    

Plank + Bonus Challenge!

Lie face down, palms flat on the floor.

Push off the floor, raising up onto toes and resting on the elbows.

Keep your back flat, in a straight line from head to heels.

Hold for 30 seconds, rest for 30 seconds and repeat for 3 reps.
 The plank is a great way to build the abs and tone your core.  Keep focused while doing the plank and remember form is very important on this challenge. 

         Bonus Challenge of the Day! 25 crunches!  woo hooo!!!  Done with your Plank challenge, roll over and do 25 crunches!  Get that core workout for the day.    

      
DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! Marching in Place!

The challenge for today will be marching in place.  "High Knees" 

Walk in place like you have somewhere to go and fast.  :)

It's a great way to get that cardio up and work on your lower body.  Make sure to swing your arms and lift those knees high!  Keep a brisk walking pace. 

March in Place for 45 seconds and rest for 20 seconds.  Let's do 3 sets today!!!

DareNutrition  gethealthy@darenutrition.com
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Challenge of the Day! Scissor Kicks!

Today's challenge will be Scissor Kicks. 

We all want that firm butt and lower abs... right???  Well, this is one exercise that will help you get  there. 

It's easy lay on your back and lift one leg into the air and then back down.  Then lift the other one, do not let your foot touch the ground during your sets.  6" off the ground.  :)

 3 sets of 20 should do it!  No rush, just complete your sett and rest a minute.

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Challenge of the Day! Bike Time!

Good Morning Team,

Time to get the bike out of the garage and go for a bike ride.

Ride around the block, ride your bike to the store.  Get the family out of the house for a couple of hours and ride your bike to park. 

Don't forget your protein shake before and after your bike ride!  DareNutrition

Below is some stats for bike riding:

http://voices.yahoo.com/how-many-calories-burn-riding-bicycle-7596958.html

How many calories do you burn riding a bicycle? A person's age, weight, and intensity level are big determining factors in finding out how many calories are burned with any exercise. In this article we are going to break it down into 5 weight categories. Your exact weight will vary, but you should be able to get a good idea on where you stand. Now, how many calories do you burn riding a bicycle.
HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 125 POUNDS The average 125 pound person will burn 225 calories per hour riding a bicycle at a leisurely pace, 480 calories per hour mountain biking, 495 calories per hour riding a bicycle at a 12-14 mph pace, and 600 calories per hour riding a bicycle at a 14-16 mph pace.
HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 150 POUNDS The average 150 pound person will burn 270 calories per hour riding a bicycle at a leisurely pace, 576 calories per hour mountain biking, 594 calories per hour riding a bicycle at a 12-14 mph pace, and 720 calories per hour riding a bicycle at a 14-16 mph pace.
HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 185 POUNDS The average 185 pound person will burn 333 calories per hour riding a bicycle at a leisurely pace, 710 calories per hour mountain biking, 733 calories per hour riding a bicycle at a 12-14 mph pace, and 888 calories per hour riding a bicycle at a 14-16 mph pace.
HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 215 POUNDS The average 215 pound person will burn 387 calories per hour riding a bicycle at a leisurely pace, 826 calories per hour mountain biking, 851 calories per hour riding a bicycle at a 12-14 mph pace, and 1032 calories per hour riding a bicycle at a 14-16 mph pace.
HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 250 POUNDS The average 250 pound person will burn 450 calories per hour riding a bicycle at a leisurely pace, 960 calories per hour mountain biking, 990 calories per hour riding a bicycle at a 12-14 mph pace, and 1200 calories per hour riding a bicycle at a 14-16 mph pace.
Sources.
www.healthstatus.com

Challenge of the Day! (Knee Pull Ins)

Hello Team!

Today's work out challenge is part of the six pack abs theme.

We are going to do 100 knee pull ins throughout the day.  Sit on the floor, or the edge of a chair, and begin to pull those knees to your chest.

Try and do sets of 20 each time, you will feel it in your lower stomach.  You should be able to complete this while at the office or on your breaks.  20 before you go to bed or while watching TV. 

Have you had your protein shake today?!  DareNutrition

Run, Walk or Bike

Good Morning!

Today is Sunday, so the obvious thing to do is CAMP COUCH, avoid the temptation and try the Challenge of the Day!

Choose 1 of the below as your challenge today... Choose all 2 or 3 for those advanced fitties!  Get healthy and happy.  Burn those calories and tone those muscles.  Have you had you shake today?  

Run - 1 Mile

Walk - 2 Miles













Bike - 3 Miles

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Challeng of the Day (Lunges)

Okay Friends,

Today challenge will be lunges...  3 sets of 10, each leg, with a 20 second rest between sets... is easy!!! 

For the advanced workout try 3 sets of 30 lunges, each leg, with a 10 second rest between each set.

Have you had your protein shake for the day?  DareNutrition

Pushups and Sit-ups

Hi Fitness Folks.

Haven't posted in awhile, moving to a new website.  www.darenutrition.com

Okay, Challenge of the Day

Before Lunch
25 x Pushups
25 x Sit-ups

Before Bed
30 Pushups
30 Sit-ups

Remember to get your 8hrs of sleep!!!

http://www.darenutrition.com/FitClass.html


gethealthy@darenutrition.com
+Mike Butchko
+Dare Nutrition

CoD Dance like you mean it.

Turn the music up and dance for a couple of songs. 15 minutes is all it takes!!!

Dance to get healthy. Dance like no one is watching. Dance like you mean it!!!!!!