EXERCISE OF THE WEEK; Week 17

This week we'll put our focus on cardio. Cardio workouts have many benefits, though not usually a fan favorite, they burn the most calories and strengthen your heart, bones and major muscle groups. 

This routine is a suggested combination of cardio moves and can be scaled back or beefed up depending on your personal preference/needs.

You'll need a clock, or stop watch to complete this routine. Each move is 1 min, try to move from one move to the next to keep your heart rate up for the entire set.

1 min intervals for each move 

**Track your # of reps (times preformed) & watch your progress throughout the week.

March in place - lift the knees high and swing the arms (warm up)
Jog in place - while push the arms overhead
Run in place - high knees
Slow jumping jacks - tight and controlled
Jumping jacks - full speed
March in place 
Ice breakers (begin in a wide squat, jump up and land with soft knees while chopping the arms toward the floor **similar to jump squat from week 6)
Mountain climbers
Run in place - high knees
March in place - cool down

You don't need a treadmill or fancy equipment to complete a good cardio routine.  Incorporate cardio into your routine and see your progress improve. 

Muscles impacted: heart, lungs, major muscle groups.

FREE WALKING CHALLENGE

Healthy Kane County Coalition is sponsoring another FREE walking challenge, beginning May 1, 2019.  This challenge encourages participants to walk 100 miles in 100 days. Sign-up is FREE, simply keep track of your miles walked and log miles on specific days to be entered to win prizes!

SIGN UP HERE FOR FREE TODAY!!!! (CLICK THIS LINK)  More info on flyer below. ↓

BELL PEPPER PIZZAS

GARDENING FOR EVERYONE

Gardening is in the air... But what if your gardening options are scarce? Or maybe your garden know-how isn't up to par? You don't need a large plot of land or vast knowledge to grow healthy food for your family this harvest season. Container gardening is a great option for any situation. If you're new to gardening and feeling a bit overwhelmed this option can also act as a great "trial garden" attempt. Here are a few container gardening options to consider this planting season:

Container gardening can look many different ways. Each of these options are portable and utilizes a container as a source of planting.

(option 1)

 Planter pots or buckets. This option can be done in any type of enclosed container.  You can buy specific pots made for planting, or use buckets you already have.  Simple add soil and plant! 
**TIP: if using an ordinary bucket, consider drilling some holes in the bottom of the bucket to avoid excess watering.

(option 2)

 Pallet planting is another great option. You can get pallets FREE at stores on their delivery days, which makes this option great if your gardening on a budget. These gardens can be done vertically, or horizontally (gardening box style).  Depending on the style you choose, it may limit your vegetation options, but still provides many successful opportunities.
**TIP: speak with a local gardener, or an employee at a gardening store to know which plants would thrive in this environment.
(USU Extension has a Master Gardener that can provide FREE gardening information.) 

(option 3)

A hanging garden is also an option worth considering.  This type too, has some vegetation limitations, but still many options to consider. These pots can be hung on the outer or indoor eves of your home. Hanging hooks are inexpensive and can be utilized as hanging options.  

Container gardening can serve many purposes. With decreased size requirements and maintenance this type of gardening can be very successful and beneficial for your family.  

EXERCISE OF THE WEEK; Week 16

Time to give our arms a little attention.  For an unexpectedly effective way to work your arms use a hand towel for a new arm curl variation.  The towel works similar to resistance bands, which increase the workload and your results. 

WEEK 16

TOWEL CURL

Proper Form: First create a sling with a towel under your thigh.  Grab each end of the towel with corresponding hands. Now pull the towel upward, trying to keep your elbow to shoulder stationary, to ensure the movement is coming from your forearm. (This will increase your biceps muscle engagement.)  Pause briefly at the top of the move and return to the starting position, repeat sets as you would using dumbbells, switching legs halfway through.

Muscles Engaged: This exercise focuses primarily on your bicep muscles.

RAINBOW SKEWERS

Here is a quick, easy HEALTHY option for your upcoming Easter gathering.  Welcome spring with this colorful, delicious treat.

EXERCISE OF THE WEEK; Week 15

This exercise activates your deep core and oblique muscles for an instant burn and noticeable results!

EXERCISE OF THE WEEK 

WEEK 15:

SIDE PULSE

(A)

(B)

    

Proper form: Start in a side plank with your right hand on the floor, directly underneath your right shoulder, and your feet staggered so the left is right in front of the right (A). You can also stack your left foot on top of your right, for an additional challenge.
Engage your core and your butt. Let your left arm relax by your left side. Now, Dip your hips down toward the ground and then lift them back up. (B) This is 1 rep. Do all your reps on one side, and then repeat on the other side. Rest and repeat!

Muscles worked: This exercise activates your deep core and oblique muscles. Secondary muscles include shoulders, triceps and forearms. 

EXERCISE OF THE WEEK; Week 14

This week our focus will be our midsection, to strengthen our core.  A strong core is an irreplaceable asset.  A stable midsection can give you better balance, better posture, and can even help reduce back pain. All movement starts with your core, why not give it some attention!

WEEK 14: 

DEAD BUG

Proper Form: 

1. Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is starting position.
2. Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor. (belly button to spine)
3. Bring your arm and leg back to the starting position.
4. Repeat on the other side, extending your left leg and your right arm. Rest and repeat!

Muscles Engaged: This exercise targets the core "trunk" muscles, including: obliques, rectus abdominis, transverse abdominis) 

EXERCISE OF THE WEEK; Week 13

Already 4 months into our weekly exercise challenge.  If you have not yet joined, it's not too late! 1 exercise each week, 10 min a day for results you'll FEEL and SEE! 

This week is another full body exercise that will engage your core and tone your upper body.

Week 13:

Downward Plank Taps

(A)  (B)

(C)  (D)

Proper Form: Begin by starting in a high plank with your wrists under your shoulders and your feet hip-width apart (A).

Push your hips up and back to move into a Downward Dog (triangular position) with your heels reaching toward the floor.
Keep your core tight and shift your weight forward to come back into a high plank (B). Return to your starting (plank) position (C).
Now repeat this same motion on your other side (D). Continue for 1 minute, rest and repeat.

***TIP breath out (exhale) as you come up to downward dog and touch your foot, this helps engage your core and ensures you are not holding your breath to avoid becoming lightheaded.

Muscles Engaged: Targets the core, deltoids, and rhomboids.