28 Day Challenge – IGNITE
Phase 2 IGNITE with Burn, Sculpt and Restore
28 Day Challenge – Cardiovascular Fitness
There is a method and science to strengthening your cardiovascular system (heart & lungs). Taking the stairs instead of the elevator or parking at the end of the parking lot to increase your walking distance is NOT a cardio program, but rather a great example of NEAT (non-exercise activity thermogenesis). Both cardio and NEAT are […]
28 Day Challenge – Nutrition & 10k steps daily
As part of the 28 Day Challenge, we invite everyone to EAT CLEAN & MOVE MORE! Tracking your steps is an easy way to increase your caloric expenditure and see results. Why 10k steps daily?
Why should you join the 28 Day Challenge?
Michael Romig gives his personal guarantee of YOUR success with this challenge. What is the 28-Day Challenge? It is a focus on clean eating for gut health. Think of it as a spa vacation for your gut! As a benefit, you will sleep better, have more energy, overcome stubborn issues and plateaus, and get a boost to […]
28 Day Challenge and Resistance Training
Back to School – Meal Prep
Here’s is simple recipe to prep ahead of time for that first week of back-to-school busy schedule! Chicken, Apple, & Pecan Salad in a Jar (serves 4) INGREDIENTS: – 2 cups chopped kale leaves – 1/2 cup dried cranberries – 2 Granny Smith apples, chopped – 1/2 cup pecans, chopped – 1 cup grapes For […]
PUSH UPS – Move Well to Move Often
Installment 12 of our MOVE WELL TO MOVE OFTEN education series: Push ups From the NASM blog – https://blog.nasm.org/nasm-guide-to-push-ups/form-and-technique A push up is an exercise you can do anytime, anywhere, but only if you learn the how, what, when, and why of it. Incredibly, this ONE exercise can help you torch calories, build and tone […]
SINGLE LEG RDL – Move Well to Move Often
Installment 11 of our MOVE WELL TO MOVE OFTEN education series: Single Leg Romanian Dead Lift. The single leg Romanian deadlift adds balance to the exercise. You challenge your static balance and the sensory systems of vision, proprioception and equilibrium when standing on one leg. Stand on the left leg and bend the knee of […]
PULSED HIP FLEXOR MOBILITY – Move Well to Move Often
Installment 10 of our MOVE WELL TO MOVE OFTEN education series: pulsed-hip flexor mobility. This is a BLUE corrective movement pattern and one that is rarely done correctly! Listen up – the movement is only a few inches. BUT you have to prepare BEFORE starting the movement for the full benefit. Hip flexors are a […]
GROUND-UP SQUATS – Move Well to Move Often
Installment 9 of our MOVE WELL TO MOVE OFTEN education series: ground up squats. The combination of corrective exercises in the ground ups is an excellent way to increase body awareness of the five points of the kinetic chain. Avoid rushing through the movements so you can concentrate on good form at every point. The […]
