Coach Leslie grinds out a heavy front squat. Notice her shrugged and active shoulders and high elbows. There's no way she could stand up this 225# front squat unless she had this engaged upper body. The front squat demands more than just leg strength. Wednesday's Theme - We Love to Eat!All this week we are previewing the daily themes for our 31-day March into Spring Healthy Lifestyle Challenge. The challenge starts this Sunday, March 1 and we need FIVE (5) more people to greenlight it. Sign up today! Don't leave your gym buddies, who've already signed up, hanging. They want YOU to join them as we March into a Healthy Spring together. Every Wednesday our theme is "We Love to Eat." March into Spring is more than a nutrition challenge. In fact, most of the daily tasks focus on healthy lifestyle habits other than nutrition. However, since we know that healthy nutrition habits are the base of a healthy and happy life, we will help you develop some key healthy nutrition habits. Each Wednesday you will eat something specific, e.g. a specific color of vegetable, a specific amount of macronutrient, or a specific weight of food. This is designed to create awareness of the quality, variety and quantity of food you're eating. You will also start exploring labels and tip toe into food tracking. Your challenge accountability partner will have a part to play in your Wednesday food tracking activities. So choose wisely:-) The cost of the 31 day challenge is $62, that's just $2 per day. Included in the cost of the challenge is a 30 min Nutrition Consultation with Coach Audy or a 30 Min Skill Session with a Coach of your Choice. If you're already working with Coach Audy, you will get a 30 Min Skill Session. We are supporting you in this challenge by:
At the end of the 31 Day Challenge, all who finish each and every daily task will get a cash prize. The more people who participate in the challenge, the bigger the pot of cash will be.
So, grab your gym buddies and get ready to March into a Healthy Spring! Click on the image below to sign up!
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Cadence, a regular in Coach Heidi's Teens CrossFit class, gets fantastic extension before she throws the slam ball to the ground. Did you know that 3 of Coach Heidi's teens just set state swimming records? Yep, according to one of the dad's, "It's due to all the dry-land training they did before swim season. They entered the season stronger and in better shape than everyone else." Nice work Erin, Annika and Sara! Can't wait to see what you gals can do next year! Tuesday's Themes: Tabata Tuesday and Go Beyond the WhiteboardOur 31-day healthy lifestyle challenge, March into Spring, start this Sunday, March 1. This healthy lifestyle challenge was developed by Coach Heidi in collaboration with Coach Audy and me. We are so excited to offer a short challenge that focuses on healthy habits and not just nutrition.
Tuesday's Themes are Tabata Tuesday and Go Beyond the Whiteboard. Every Tuesday we have a programmed a Tabata workout for you to do at home or at the gym. Tabata workouts take only 3:50 mins and are absolutely fantastic for developing speed and metabolic conditioning. Dr. Tabata developed the 8x20:10 high-intensity interval to increase the VO2 Max of Olympic athletes. If it's good enough for an Olympian it's good enough for us. Get ready to HIIT it on Tuesdays! The second Tuesday theme is Go Beyond the Whiteboard. Every Tuesday we will show you how to explore your BTWB app a bit more in depth. You will use it to celebrate your bright spots, discover your weaknesses, create goals and analyze your lifestyle. The BTWB app is much more than a workout logging app and we will help you use it to its fullest potential so that you can reach your fullest potential! We are supporting you in this challenge by:
At the end of the 31 Day Challenge, all who finish each and every daily task will get a cash prize. The more people who participate in the challenge, the bigger the pot of cash will be. So, grab your gym buddies and get ready to March into a Healthy Spring! Click on the image below to sign up! It's always better when we're together. That's why you will choose an accountability partner with whom you will complete your March into a Healthy Spring Challenge. Some of your daily tasks will be completed with your accountability partner. Mondays Theme - Note to Self and To the CoreOur 31-day healthy lifestyle challenge, March into Spring, start this Sunday, March 1. This healthy lifestyle challenge was developed by Coach Heidi in collaboration with Coach Audy and me. We are so excited to offer a short challenge that focuses on healthy habits and not just nutrition. Each day of the challenge has a theme and Monday'ss themes are "Note to Self" and "To the Core." Each Monday you will write a note to yourself. Each Mondays note to self theme is different and is designed to get you thinking about your goals and values. You will literally write a note to yourself on a gym postcard and I will mail it to you on Friday. I really love that we are asking you to handwrite a note to yourself and that you will receive it in the mail. There is something special about a handwritten note. We are so used to our digital communication that sometimes it's wonderful to slow down to write and slow down to read. That's also why we are mailing you your Note to Self at the end of each week. The pace of life is fast, you might forget what you wrote on Monday. We will remind you of what's important to you. Our other Monday theme is "To the Core." Each Monday you will spend less than 6 minutes working on your core issues, e.g. your trunk muscles. We have very short and very effective core strengthening exercises for you to do an home or at the gym. We can't promise 6-pack abs by the end of the 31-day healthy lifestyle challenge because we all know that 6-pack abs are made in the kitchen and take a long time to develop. However, we can promise a stronger trunk which will translate into a more stable platform and a more powerful base. Are you ready to sign-up for our March into Spring 31-Day Healthy Lifestyle Challenge? Great! Sign-up by clicking the image below. To support you in this challenge you will get:
At the end of the 31 Day Challenge, all who finish each and every daily task will get a cash prize. The more people who participate in the challenge, the bigger the pot of cash will be. So, grab your gym buddies and get ready to March into a Healthy Spring! Click on the image below to sign up! Every Sunday during our March into a Healthy Spring 31-day challenge you will practice meditating.
So many people think meditation is eliminating all thoughts and gaining a "clear" mind. Nothing could be further from the truth! Our goal with meditation is to recognize that we have thoughts and to let them go. In other words, don't get caught up in the ticker tape of thoughts that will certainly race across your mind and build a story with them. Recognize that you're thinking, again...and again, and then let that thought go. You will start out with a manageable guided mediation on the first day and build on it every Sunday. Are you ready to practice meditating? Great! Click on the link below and sign up for our March Into a Healthy Spring Challenge. |
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