So insanely proud of these two!!! Over the past 3 months they have collectively lost a total of 36lbs 💪🏼 In addition to our in home strength training workouts twice a week, they’ve also stayed active in everyday life by walking/jogging Greenlake and Carkeek park. And as we all know, nutrition plays such a huge role in weight loss. After an honest look at their food logs they were open to what it actually takes to change habits. It is true that exercise and healthy eating make the best doctor and the choices we make today directly affect our well-being in the future. Good work Des and Emma! What a gift it is to know you both ♥️
I hope everyone had a solid summer of adventure, meaningful memories and too many late nights with the people in your life!
BUT maybe your body is in need of some whipping into shape? @wellnessbylittle has got your back! Tag a friend who wants to join in for this 4 week series and receive a FREE class!
Come sweat, full body bootcamp style, every Wednesday in September at 6am in the Greenlake neighborhood. We’ll also be implementing practical ways to prioritize your fitness as we enter into Fall and sample new seasonal recipes!
Sign ups are now open. DM for further details! Starts on Wednesday 9/5 NEXT WEEK!
Looking forward to refocusing our bodies and minds towards better health! Hair/makeup: @makeupartist.angela
#wellnessbylittle #seattlefitness #refocus
There is much evidence to show that sitting for 8+ hours a day has negative effects on the body, posture and mental health. It is so important to get up and move ONCE every hour. Below are 3 exercises that help promote good posture, get blood flowing throughout the body to help rejuvinate the mind and circulatory system. By performing these exercises once every hour, you can improve posture and productivity at work.
From a seated position, bring hands behind head and rotate left and right while keeping spine and torso long. The more you can rotate, the better. Be sure to engage the core while performing this exercise. Rotate 10 times to the left and 10 times to the right.
From a seated position, bring arms out to 90 degrees, palms facing forward. From here, without arching the back press arms up towards the ceiling while keeping the core engaged. Repeat 20 times.
From a plank position, hands in line with shoulders bring one knee at a time up towards the elbow. Repeat 20 times per leg.
Modification: If wrists are bothersome or this version is too difficult you can perform mountian climbers on a seat or bench and come down to your forearms.
When you're crunched for time and don't want to miss out on a workout, do this routine ANYWHERE to tone arms, legs, back and core. This workout requires no equipment!
20 Reverse Lunges/leg (shown in picture)
20 Mountain Climbers/leg
20 Squat Hops
20 Slow Bicycles
Repeat 3 times
Pushups- Use knees if needed.
Reverse Lunges- If you have knee pain, bend back knee less than front knee (shown in picture).
Mountain Climbers- If you have wrist issues, perform mountain climbers on a bench/chair on forearms .
Squat Hops- Again, if knees are bothersome, take the hop out of the squat.
This routine can be done in your home by simply using your own body weight. NO EQUIPMENT NEEDED!
Side plank push ups x 15
Reverse Lunge with Step up x 15/leg
Mountain Climbers 1:00 minute
15 Burpees (using step as modification if needed)
20 Squat hops (take out hop as modification)
Jog for 2:00 minutes @ moderate pace
The Chaturanga Push Up - this exercise alone incorporates hamstring flexibility, core and upper body strength. They can be performed often and I highly recommend office workers to get away from their desk a couple times a day to do these.
Chaturanga Push Ups x10 (Modification: use knees)
50 jumping jacks
1:00 plank hold
30 second side plank hold/side
Med Ball Wall Balls x 20
- Squat with chest up and weight in heels and toss ball as high as you can.
Side Med Ball Throws x 20
- With core engaged throw med ball into wall.
25 Jumping Jacks
Repeat 4 times.
Today's workout Wednesday is all about balance. EQUIPMENT NEEDED: dumbells.
Single leg bicep curls with dumbbell x12/leg
Single leg overhead press with dumbbell x10/leg
Single leg squat x20/leg
Single leg dead lift x10/leg
Single leg lifts x30 total (laying on back/15 per leg)
The TRX suspension trainer was developed by Navy Seals and is intended to use gravity and body weight to challenge the muscular system. The reason I love TRX is that it is safe and there are simple ways to make an exercise easier or more difficult depending on your level of athleticism. For easier modifications, simply changing the angle of your body in comparison to the TRX will make it less difficult while adding a hop to lower body exercises can add intensity. The below exercises are rated for beginner's to intermediate.
Repeat circuit 3 times.
Incorporate this circuit into your next workout routine. These exercises require flexibility, balance, core and leg strength. Repeat circuit 3 times.
1. Single Leg Dead Lift
Standing tall with balancing leg, hinge from the hip (keeping hips parallel), with belly button pulled in towards the spine and lower kettlebell towards the ground. Reach chest and crown of the head towards the front of the room, while back heel extends long.
2. Mountain Climbers
From plank position on bosu ball with core engaged, bring one knee up towards the arms. Alternate legs.
3. Burpee with Bosu Ball
Starting in plank position, jump or step feet forward to squat position. Placing weight in the heels, stand up and press bosu ball overhead. Lower back to starting position and repeat.
-Strengthens the lower back region
-Indirectly strengthens the gluteus maximus muscles as well as the hamstrings.
-The lower back muscles from the hips to the neck are stretched and strengthened.
Seated Forward Fold
-Stretches the hamstrings and calves.
-Stretches the spine and lower back.
-Calms the mind and relieves stress and anxiety.
-Strengthens the legs, knees, ankles, arms, and chest.
-Stretches and opens the hips, groins, hamstrings, and calves as well as the shoulders, chest, and spine.
-Increases mental and physical equilibrium.
-Helps improve digestion.
-Reduces anxiety, stress, back pain and sciatica.