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! 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
Facebook
Twitter

#darenutritionchallenge

Challenge of the Day! Stretching!

Good Morning Team Fitties!

Today's challenge will be try and not spill your protein shake on the keyboard while typing up the challenge of the day.  J/K!

HAPPY MONDAY MORNING!!!

The real challenge of the day will be just simply, stretching!

We over look the importance of stretching a lot of times and today we would like to remind everyone the importance of stretching.  Attached is a simple routine to help you get ready for the day or your workout. 
 

You can stretch anytime of the day to help improve flexibility,  Not to mention it just feels good to get the blood flowing. 

Stretch as a warm-up before any type of workout or sport activity.  This will help to improve performance and reduce the risk of injury.

Have a healthy and happy day!

-Have you had you shake today?
DareNutrition  gethealthy@darenutrition.com
Facebook
Twitter

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! 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
Facebook
Twitter
    

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
Facebook
Twitter
#darenutritionchallenge

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.

www.darenutrition.com

#darenutritionchallenge

 

 

Challenge of the Day! Eat your veggies!!!

Today's challenge is to eat your vegetables. 

Add more vegetables to your day, below is a chart from Herbalife Level 10 to help you on your challenge.

Finding ways to get your vegetables in your daily meal plan is simple and will help you maintain your nutrition. 

Did you know broccoli is a super food? Here are five reasons why you should eat this humble vegetable more often.  AKA "little trees"...  :)

1. Eye health
2. Digestive track
3. Energy production
4. Healthy skin (Vitamin C)
5. Vitamin K, helping blood to clot after injury.

Have you had your protein shake today? 

DareNutrition

#darenutritionchallenge

Challenge of the Day! WALL SITS!!

Wall sits are a great way to tone and strengthen your quadriceps (legs), gluteus maximums (butt), core (tummy) muscles!

You can grab any wall, any where, any time, and begin your challenge.

Today's challenge will be 3 sets of 45 second wall sits! 

If your advanced go a longer, 1 minute and grab a 10lb dumb bell, or whatever you have, for a more challenging wall sit.

Have you had your protein shake today?

#darenutrition
#darenutritionfitclass 

Challenge of the Day! Jumping Jacks

Let's have fun and look silly today.  Okay, you don't look silly doing jumping jacks! 

Today's challenge will be jumping jacks! 

2 minutes times 5 sets rest 30 seconds between sets. 

10 minutes of jumping jacks will be a great cardio and total body exercise.

 
Have you had your protein shake today?  DareNutrition

Challenge of the Day! Russian Twists!

Hello my healthy friends!

Todays challenge will be Russian Twists!  This is a great workout for the lower abdominal workout.

3 sets of 20 will get that burn going.  Keep you feet off the ground about 6" and twist to one side and then the other.  I love this work out! 

Advanced workout, 3 sets of 40... Oh yeah!!!

Have a healthy and happy day!

Have you had your protein shake today?  DareNutrition

Challenge of the Day! Sit ups!

Okay today we are going to do good old fashion sit ups!

It is a simple day, just work on that stomach muscle and not the table muscle... :)

Let's do 3 sets of 25... through out the day.  Take your time, just get your 75 sit ups done before you go to bed.  Easy!!!

Have you had your protein shake today? DareNutrition

Challenge of the Day. Chair Dips!!!

After yesterdays workout with #darenutritionfitclass I think its time for some upper body workouts.  Cardio and core was amazing.

Todays challenge we will be focusing on our arms, triceps.  We begin by grabbing a chair, preferably one without wheels :), and begin our challenge.

3 sets of 15 will be todays challenge.  Resting 20 seconds between reps.  Good form with at least a 90 degree bend at the elbows! 

Advanced workout fitties can do 3 sets of 25.  Oh yeah!!!

Have you had your protein shake today?  Try the blueberry cheesecake!  DareNutrition

 

Challenge of the Day! Frog Jumps!

Go for the total core and leg workout today!

The Frog Jump is an amazing way to get your cardio, legs and core workout done.  Today in our fit class, we are going to be doing a variation of the Frog Jump, 1 yard at a time Frog Jump then transition to Crab Crawls... Talk about an awesome workout!!!

Okay so the Challenge of the Day is to do 3 sets of 10 Frog Jumps. 

This can be done by doing a squat and then jumping straight into the air.  You can also jump forward at the same time for 10 yards.  This will complete 1 set and then turn around for another set...

Have you had your protein shake today?  DareNutrition
Get Healthy and Get Happy!!!

Challenge of the Day! Leg Raises

This is a simple challenge.

Lay flat on your back and raise your stiff legs to the sky...  Point your toes the whole time and tighten that lower belly. 

Let's do 3 sets of 15.  Resting 15 seconds between sets.

Advanced fitties do 5 sets of 25 resting 15 seconds between sets.

 
Have you had you protein shake today?  DareNutrition

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!

Simple Saturday Challenge!

Take advantage of a full parking lot. Instead of wasting time looking for close spots, park farther way from the door and start hoofing it.

If you want add some lunges in there on the way into the store or mall! No door dents on my car! 

Don't forget your protein shake... Have you had you shake today?  DareNutrition

Challenge of the Day! (Side Plank Dips)

Good Morning Team Dare!!

Continuing with the six pack abs workout.  Today we are going to do side plank dips.

Get into the side plank position, lower your hips and then raise them back up to the sky.  Repeat for 20 seconds and rotate to the other side.

This is a great work out to get rid of that unwanted belly fat, "muffin top"

Lets do 3 sets of 20 seconds each side.  Its a great workout for that six pack core workout!!!

Advanced team can do 4 sets of 30 seconds each side and feel that burn...














Have you had you protein shake today? DareNutrition

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

Challenge of the Day! (Plank)

Okay Team,

Here is one that we did last night in our fit class.  This is a complete core workout and will help to tone your body!

The challenge is...  3 sets, holding the position for 30 seconds each set.  Rest for 30 seconds between sets. 

For those advanced team members, 3 sets holding for 1 minute each set.  Rest for 15 seconds between sets.

DareNutrition
gethealthy@darenutrition.com