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

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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!!!

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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! 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? 

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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! (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

Challenge of the Day (Squats)!

Good Morning Team Fitties! -Have you had you shake today?

Today's challenge will be squats.  We all want that firm butt... right???  Well, this is one exercise that will get you there.  It's easy just pretend like your going to sit down with no chair and then stand up.

3 sets of 20 should do it!  No rush, just complete extension.  All the way down with a at least a 90 degree bend at you knees, like the below picture.















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Challenge of the Day! Crunches.

Hi Team,

Let's do 3 sets of 20 crunches. Work those stomach muscles!  Helping to get rid of the muffin top. 

 

 

 

 

DareNutrition

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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