Home Workouts made simple for YOU!!!!

It's Fit Friday! The most wonderful day of the week...I know you agree. As the holidays are approaching, and the cookies start to surround us...it becomes more difficult to resist the sweets, and easier to skip the gym. If you missed November's Fit Friday posts, be sure to check them out:

• Every Minute on the Minute: Home Workout #3
• Don't Let the Holidays Defeat you: Home Workout#2
• Home Workout: Black Friday Addition

November and December Fit Friday Posts will ALL be at home workouts.

Why? It's free, it's easier to fit into a hectic schedule, and who wants to leave the house when its COLD!

Oh the holidays! I know the feeling…you are busy shopping, planning, cooking, budgeting. Does the list ever end? December is usually the hardest month for people to find time to work out. Well, Haka Multisport is here to make it SIMPLE for you! December will consist of all FULL BODY workouts you can do in the comfort of your own HOME! Be sure to check in every Friday, for your new workout…We will even have Holiday themed workouts to keep it fun!

These workouts will only take up 30 minutes of your day…I bet you can manage that!

Now let’s get started!

Warm-up:

 Repeat 3x:

10 Squats

15 Jumping Jacks

20 High Knees/each leg

5 forward lunges (each leg), 5 backward lunges (each leg) 5 side lunges (each leg)

Legs/Glutes:

Squat jumps (20)

Jumping lunges (20)

Forward/Backward frog hops (20)

Thrusters (20)

Lunges (1 minute)

-----Repeat 15 reps & 12 reps-----Lunges 45 seconds &30 seconds----------

Cardio:

High Knees (20 Each Leg)

Jumping Jacks (20)

Burpees (20)

Short suicides/shuffle tap downs (20 Each Direction)

-----Repeat 15 reps & 12 reps-----

Abs:

Cross leg or wide leg sit ups (20)

Single leg v-ups (20 Each Leg)

Bicycle crunches (20 Each Leg)

Frog kicks (20)

-----Repeat 15 reps & 12 reps-----

 AWESOME JOB! Full Body workout #1 of the month is done! There is just one thing left I would ask you to do. Make it a GOAL each Friday, to come back and do the Fit Friday workout. IF you can't wait until next Friday's workout, we have a solution! Click the link below, and in the subject be sure to include "FREE WORKOUTS".

  Get your FREE workouts here!

Give it a TRI Thursday: Looking for a quick swim workout? Try it out.

Warm up:

400 every 4th length back

300 every 3rd length breast

200 every other length kick

100 build

4x100@1:20

3x100@1:15

2x100@1:10

8x25 fins and paddles FAST @:30

200 free Long and smooth w/ paddles

4x25 no equipment FAST@:30

100 cool down

How can foam rolling benefit you?

Foam rolling has become very popular over the years in the fitness industry. Foam rollers can be a useful tool for athletes and non-athletes alike. It can be a great recovery tool, and a new alternative to old fashioned stretching.

What exactly is a foam roller?

Simply put, it is a foam “log” you can roll over your muscles. Foam rolling can be used all over the body, some points more painful than others.

What are the benefits of foam rolling?

• Improved circulation
• Increased blood flow
• Releases muscle tightness
• Breaks down knots in your muscles
• Reduces pain

How do I use this thing?

The foam roller can be used all over the body. The most popular regions to roll out are the upper back, the IT Band, Quads, and Hamstrings. Each muscle should be rolled for at least 30 seconds, however, you may want to do less for the IT Band (it will be painful)!

When using the foam roller you may hear “popping”, that is normal!

Upper Back:

Place the foam roller so that it is perpendicular to your body, and lay the bottom of your shoulder blades on the roller. Lift your hips off the ground, and place your hands behind your head. Now, roll your upper back up and down on the foam roller.

IT Band:

While lying on your side, place the foam roller under your hip, and bend your top leg and place it in front of your leg that is down. Start rolling up and down the hip. The IT Band is usually the most painful to foam roll, so don’t feel like you need to roll a long time. This is one that you will need to work your way up.

Quads:

In a plank position, place the foam roller under the top of your thigh. Next, pick your feet off the ground and roll your legs back and forth on the roller.

Hamstrings:

Sit on the foam roller, with your legs straight out and your hands behind you. Roll your hamstrings back and forth on the foam roller.

I’m not an athlete, will it be useful for me?

YES! Foam rolling can be a great daily activity for everyone to use. Many people who have problems with their IT Band, will be best friends with their foam roller. Another great exercise, for those hovered over a computer, is to foam roll the upper back (my favorite!!).

Where can I find one/what should I look for?

Foam rollers can be found many places. If you prefer to online shop, that is fine too!

When picking out your foam roller, you will want to look into the firmness. Some foam rollers are more firm than others, you may see some that have ridges on it. If this is your first time using a foam roller, I would stick with a simple smooth roller. The more firm the roller, the better.

I recommend that everyone should own a foam roller. You will notice the benefits immediately, and a decrease in overall daily muscle pain.  Many of us don’t like to take the extra time and perform stretches, using a foam roller is a great way to replace those stretches. I like to tell people, it’s like having your own personal massage therapist at home! 

The 7 stretches you need EVERYDAY!

Ah...Stretches! Stretches are beneficial to EVERYONE! Adding stretching to your daily routine can help improve your posture, improve your flexibility, and reduce aches/pains in the body!

Not quite sure which stretches you should add each day? Start by trying out these seven static stretches!

What are static stretches?

Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position.

Before having my clients perform any static stretches, it is important that their muscles be warmed up. If you want to do these stretches first thing in the morning, get up and walk around a bit. I usually have my clients perform static stretches after their workouts, to help loosen up the muscles!

Stretch #1 Seated Hamstring Stretch:

Start in a seated position. Make a "P" shape with legs, put on foot on inside of thigh, and the other leg out straight. Reach with your both arms toward your foot. Don't worry about if you can reach your toes or not. Try to keep your leg straight during the reach. DO NOT BOUNCE, hold the position for about 20 seconds, then relax, and repeat. You do not need to make the stretch painful, just hold at a comfortable stretching position.

Switch legs and repeat twice on the other side.

Stretch #2 Figure 4 Stretch:

Start by laying on your back, with your legs bent, and feet flat on the floor. Take one leg and cross it over the other leg, making a "4". Now reach and connect your hands behind the hamstring of the non-bent side. Gently pull the hamstring towards your stomach, and hold for 20 seconds, relax and repeat.

Switch legs and repeat twice on the other side.

Stretch #3 Cross-over Stretch:

Start by laying on your back, with your legs straight out. Bring your RIGHT leg across your body (it will be cross over your left leg) and feel the stretch in your lower back. If you need to modify this stretch, start with both legs bent, and tilt to one side. Hold this stretch for 30 seconds repeating twice on each side.

For the other side you will simple bring the LEFT leg across your body.

Stretch #4 Corner Stretch:

This stretch will be done standing, and you will need an open corner, or an open doorway. Standing in a corner, place one forearm on each wall (make sure your elbows--all the way to your hands are resting on the walls). Next, bring one leg forward (it does not matter which leg), and let your upper body SINK into the corner/doorway. You should feel this stretch pretty intensely in the upper back. This is a go to stretch for those of you who sit over a computer ALL DAY! Hold this stretch for about 15 seconds, and repeat this FOUR times. Make sure to relax in between each stretch.

Stretch #5 Calf Stretch:

The calf stretch will be done in a standing position, and you will need some wall space to perform this stretch. Place both hands on the wall, bring one leg forward, while keeping the other leg back. Gently lean into the wall, and feel the stretch in the BACK leg. Hold this stretch for 20 seconds, and repeat it twice. Then switch and repeat the same method on the other leg!

Stretch #6  Standing Quad Stretch:

Do this stretch next to a wall, or something you can balance your other hand on. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. Hold this stretch for 20 seconds, relax, and repeat. Switch to the other side by bending your right leg, bringing your heel toward your butt, and grasping your right foot with the left hand.

Stretch #7  Good Morning Stretch:

Clasp your hands together, and bring your arms straight above your head. Tilt to the left, and hold for 15 seconds, tilt to the right, and hold for 15 seconds. Repeat this stretch twice.

These are the top seven static stretches that would be GREAT to work into your daily routine. If you are one who wakes up stiff and achy, this could be the answer to a happier body!

Stay tuned for other stretching tips! We will be teaching you more about dynamic stretching, and foam rolling! All of these methods can help improve your overall body wellness, isn't it about time you take the next step towards a healthier life?

The BEST Deal you will find all day!

Why is this the BEST deal? Because it is 100% FREE! Who doesn't like free? This is the last post for the home workouts, HOWEVER, you can email Coach Mary for the other 4 workouts…and 5 Bonus “Quick Workouts”. Did I mention these extra workouts are FREE?

PART 4 of the Home Workouts! Nobody wants to leave the house on Black Friday Anyway…or I guess if you did go out, you are warmed up and ready for this workout! To get your workouts, email Mary at mary@hakamultisport, TODAY!

A nice workout after having a belly full of turkey will make you feel better! This is my favorite time of year to write workouts…WHY? Because I make them Christmas themed. You now have that to look forward too!

Warm up:

3x:

30 second march

30 march on tip toes

30 high knees (if you need to modify high knees, do opposite elbow/opposite arm march)

Main:

Tabata:

 4x (20 seconds--10 seconds rest) Alternating exercises…It should add up to 4 minutes

Squat Jack

Lunge Jumps (or alternating lunges)

Add-up ABS: Do exercise 1, then 1&2, then 1, 2, &3, etc. until you reach 10!

1        5 V-ups
10 Sit ups
 10 Frog Kicks
 15 Sit and Twist (15/each side)
10 leg lifts
15 Toe Touches
15 bicycle crunches (15/each side)
15 Alternating Big Scissor Kick (15/ea. side)
30 second V-Sit Hold
1 minute plank

Tabata:

Mountain Climbers (modification: Do it standing, opposite arm goes up w/opposite knee)

Burpees (modification: Squat Pulses)

If you are wanting to give the gift of Fitness this year, Coach Mary, also offers workout plans for ALL. For more information, contact Mary at mary@hakamultisport.com.

Stay tuned for those Holiday Themed Workouts!

Enjoy the Holiday Treats, WITHOUT the guilt:

There’s nothing quite like the Holidays, celebrating with family and of course eating, eating, and more eating. This season, we are here to give you some tips to follow as you go to your different celebrations. There is a way to enjoy all the foods, without over indulging.

As with anything, the key to eating healthy around the holidays, is to eat in moderation. Everything in moderation. Easier said than done…

Here are a few tips to help you plan for the holidays to come:

1. Ask the host/hostess if you can bring a healthy dish. Then you will for sure have a go to dish at the party.
2. Have a health snack before the get together, that way you won’t go to the party hungry and eat all the munchies sitting out! Also, it is important that you don’t skip any meals the day of the party, stick to your normal routine!
3. Drink Water! And lots of it. Water will help curb your appetite, and will make you feel full faster. Water is also ZERO calories, so you don’t have to worry about your drinks adding up in calories! Save those calories for the REAL food!
4. Try to avoid anything with cream sauces, or butter sauces. If the dish already is seasoned, go ahead and add it to your plate. Just make it a small serving.
5. There are so many sides, you can’t just pick one! Here is an easy solution to that dilemma. Take small serving sizes of each. Think about one-two bite sizes of each side. This way you can sample all the dishes, but again not let your EYES get bigger than your STOMACH!
6. What about DESSERT?! This is where the trouble comes. Really try to limit yourself on this. If you see a dessert that you RARELY get, and it is a favorite, go ahead a take a slice. If you want to try more than one dessert, remember the ONE bite-TWO bites worth.
7. Skip the rolls. As delicious as a homemade roll is, you could replace this with more another side dish. Preferably a healthy side dish. If skipping the roll is a deal breaker for you, take HALF of a roll.
8. Go for a family walk! Each year my family will go for a walk after we eat Thanksgiving dinner before we have dessert. Walking will help digest your food, and help you get a little more activity into your day.
9. Eat more protein! Eat more of the turkey, more of the chicken, or more of the “meat” that is at the get together. Most of the traditional meats are VERY lean. The more protein you eat, the more satisfied you will feel, and the less likely you are to overdo it with the other side dishes.
10. Enjoy the time with your friends and family. If you happen to overdo it a little bit, don’t be hard on yourself. It happens, enjoy being with your family and friends, that’s what the holidays are about!

These are some tips for you to think about as you prepare for the many holiday feasts. It may not be possible to follow every one of these rules, and that is OK! Try to use at least one of these tips at a get together and see if it makes a difference! It’s worth a shot!

Happy Holidays from your coaches at Haka Multisport!

Don’t let the Holidays Defeat YOU: At Home Workout Part 3!

This is part three of the at home workout series! This is the time of the year that most people don’t give themselves “ME” time. It’s easy to get caught up on planning meals, buying the perfect gift for everyone in the family, and of course baking yummy holiday treats!

This year, you should make it your goal to include ME time. All you need is 30 minutes. Take those 30 minutes, and DEFEAT the dreaded holiday weight gain. Go ahead and enjoy the yummy treats (in moderation!!!), and do a workout to stay guilt free! An added bonus to giving yourself a “ME” workout time, is it is a great DE-STRESS-ER…not that anyone would ever stress over the holidays ;)

Here is workout 3 of the home workout series, there will be more coming! ENJOY!

Appetizer:

Repeat 3x:

1. 45 run in place

2. 45 butt kicks

3. 45 jumping jacks

4. 45 high knees

5. 45 small jumps

*no rest in-between rounds*

Main Course:

*Try to complete circuits in as little time as possible. Take rest when needed in between rounds*

Circuit #1 

10x

1. 10 jumping jacks

2. 10 Burpees (modification: Squat to calf raise)

3. 10 push-ups (can be done on knees)

4. 10 sit ups (add weight for more of a challenge)

Circuit#2

  3x

1. 25 oblique crunches (L)

2. 25 side plank pulses (L)

3. 25 oblique crunches (R)

4. 25 side plank pulses (R)

5. 25 side v-ups (L)

6. 25 side v-ups (R)

7. 25 Bicycle crunches (SLOW)

8. 25 Bicycle crunches (FAST)

Circuit #4

3x

1. 30s Plank (Push up position)

2. 30s Left side plank

3. 30s regular plank

4. 30s Right side plank

Exercise Explanations:

Oblique crunch: This will be done with your opposite arm and leg. Crunch brining the opposite elbow to the opposite knee.

Side plank pulses: Holding a side plank, lower your hips to the ground, then back up.

Side V-up: Laying on your side, fold up trying to bring your same arm and leg together making a V.

Stay tuned next week for the "Black Friday" workout!