Fitness

A Beautiful Obedience Towards Health

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Wellness By Little means making those daily choices that we don’t get much praise for. The daily choices we make that seem boring. But these seemingly small, insignificant choices DO matter. When it comes to our health and well being it might look like denying our desire to oversleep and instead waking up for that early morning workout or when we reach for an apple instead of the chocolate chip cookie (or three... let’s be honest.) To me, this is a beautiful obedience. I fail often at being disciplined but there can be satisfaction, growth and transformation found we lean into the difficulty of stewarding our health and well being better. 

STARTS OCT 1: Autumn #WBLdoesabootygood Squat Challenge!

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It's that time a year again. Summer is over and it's time to start sippin' our PSL's and binge watching Stranger Things but not without showing a little love to our booty's. 
Challenge start Oct 1 and ends on Halloween. We're throwing in some curveballs into this years challenge so prepare for more than just squats! This challenge is perfect for anyone wanting to building strength and stamina in their legs (shoutout to all the snow bunnies) and is suitable for all fitness levels. Each day there is a designated number of squats to be performed and you can do them all at once or break them into mini circuits throughout the day - do what works best for you. 

Show us those beautiful squats by tagging us @wellnessbylittle and sharing your progress with the community using #WBLdoesabootygood. 

MODIFICATIONS: If you have a lower back, knee, ankle or hip issue modify the squat hop with a regular squat, no hop. If you are healthy and good to go - no dogging it, hops for days! 

Reminders for Wall Sits: Lower down so hips are parallel to knees, tuck your tailbone so you're able to glue your low back to the wall. Weight in heels and BREATHE!!!!!! Those legs are going to want oxygen during these wall sits and the only way they'll get it is if you take deep inhales and exhales. 

SQUAT CHALLENGE
Oct 1: 20 squat hops + hold a wall sit for as long as you can.
Be sure to time yourself. This is your baseline number. We will repeat this at the end of October. 
Oct 2: 30 squat hops
Oct 3: 40 squat hops
Oct 4: 50 squat hops
Oct 5: 50 squat hops + a 2 minute wall sit
Oct 6: 50 squat hops
Oct 7: 50 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 8: 50 squat hops
Oct 9: 60 squat hops
Oct 10: 60 squat hops + a 2 minute wall sit
Oct 11: 60 squat hops
Oct 12: 60 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 13: 60 squat hops
Oct 14: 65 squat hops
Oct 15: 70 squat hops
Oct 16: 72 squat hops
Oct 17: 74 squat hops
Oct 18: 76 squat hops
Oct 19: 78 squat hops
Oct 20: 80 squat hops
Oct 21: 80 squat hops + a 2 minute wall sit
Oct 22: 80 squat hops
Oct 23: 80 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 24: 90 squat hops
Oct 25: 100 squat hops
Oct 26: 120 squat hops
Oct 27: 140 squat hops
Oct 28: 160 squat hops
Oct 29: 180 squat hops
Oct 30: 200 squat hops
Oct 31: Retest your wall sit time by holding as long as you can again. Share your success @wellnessbylittle!

Congrats, you made it! Whoo hoo! 
 

STARTS MAY 1st: Wellness By Little 31 Day Push Up Challenge!

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It's time to start mentally prepping for the #WBL31daypushupchallenge! Join us May 1st-31st as we build muscle and endurance using our upper bodies! 

Plus we're doing a GIVEAWAY to @athleta for $50 to the person with the most check ins using hashtag #WBL31daypushupchallenge. Share your progress or the struggle is real face and let's lift each other up (not during the actual push up part though 😆) for the next 31 days. @wellnessbylittle clients, friends & family are all welcome to join in! 

Good luck and get ready to seriously improve your push up game in just 31 days. Starts Monday!
 
Here are the daily deets: 
May 1 Knock out as many push ups as you can at once keeping a consistent pace. No resting between reps. (this is your baseline number).
May 2 12 push ups
May 3 15 push ups
May 4 18 push ups
May 5 20 push ups
May 6 20 push ups
May 7 25 push ups
May 8 25 push ups
May 9 25 push ups
May 10 30 push ups
May 11 30 push ups
May 12 30 push ups
May 13 35 push ups
May 14 35 push ups
May 15 35 push ups
May 16 60 push ups
May 17 40 push ups
May 18 40 push ups
May 19 40 push ups
May 20 45 push ups
May 21 45 push ups
May 22 45 push ups
May 23 50 push ups
May 24 50 push ups
May 25 50 push ups
May 26 60 push ups
May 27 70 push ups
May 28 80 push ups
May 29 90 push ups
May 30 100 push ups
May 31 Just like day 1 knock out as many push ups as you can at once keeping a consistent pace. What's your new baseline?!