Exercise and Workouts Archives - Whole Life Challenge https://www.wholelifechallenge.com/category/exercise-and-workouts/ The Game That Changes Your Whole Life Mon, 21 Apr 2025 21:31:57 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.7 High-Intensity Interval Training (HIIT) for Busy Schedules: The Ultimate Guide for Professionals https://www.wholelifechallenge.com/high-intensity-interval-training-hiit-for-busy-schedules-the-ultimate-guide-for-professionals/ https://www.wholelifechallenge.com/high-intensity-interval-training-hiit-for-busy-schedules-the-ultimate-guide-for-professionals/#respond Fri, 25 Apr 2025 16:00:05 +0000 https://www.wholelifechallenge.com/?p=14639 Are you juggling a demanding career, family responsibilities, and the desire to stay fit? If you’re past your 20s with a low to moderate fitness level, High-Intensity Interval Training (HIIT) could be your game-changer. This time-efficient workout method delivers maximum health benefits in minimal time, perfect for busy men and women. In this guide, we’ll explore why HIIT is ideal for your lifestyle, how to start safely, sample workouts tailored for beginners, and tips to stay motivated.…

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Are you juggling a demanding career, family responsibilities, and the desire to stay fit? If you’re past your 20s with a low to moderate fitness level, High-Intensity Interval Training (HIIT) could be your game-changer. This time-efficient workout method delivers maximum health benefits in minimal time, perfect for busy men and women. In this guide, we’ll explore why HIIT is ideal for your lifestyle, how to start safely, sample workouts tailored for beginners, and tips to stay motivated.…

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Stay Strong, Move Better: The Ultimate Guide to Functional Fitness for Aging Gracefully https://www.wholelifechallenge.com/stay-strong-move-better-the-ultimate-guide-to-functional-fitness-for-aging-gracefully/ https://www.wholelifechallenge.com/stay-strong-move-better-the-ultimate-guide-to-functional-fitness-for-aging-gracefully/#respond Tue, 22 Apr 2025 16:00:57 +0000 https://www.wholelifechallenge.com/?p=14614 As we age, the desire to live vibrantly—free from aches, limitations, or the fear of falling—becomes a top priority. Enter functional fitness, the game-changing approach to exercise that’s helping people over 40, 50, and beyond move better, stay strong, and age with confidence. Unlike traditional workouts that chase aesthetics, functional fitness focuses on real-world movements to enhance mobility, balance, and strength for everyday life.…

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As we age, the desire to live vibrantly—free from aches, limitations, or the fear of falling—becomes a top priority. Enter functional fitness, the game-changing approach to exercise that’s helping people over 40, 50, and beyond move better, stay strong, and age with confidence. Unlike traditional workouts that chase aesthetics, functional fitness focuses on real-world movements to enhance mobility, balance, and strength for everyday life.…

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Move Your Body in only 10 Minutes – No Gym, No Stress, ALL SWEAT! https://www.wholelifechallenge.com/move-your-body-in-only-10-minutes-no-gym-no-stress-all-sweat/ https://www.wholelifechallenge.com/move-your-body-in-only-10-minutes-no-gym-no-stress-all-sweat/#respond Fri, 18 Apr 2025 15:50:17 +0000 https://www.wholelifechallenge.com/?p=14629 OK, it’s time to put it all together! Only got 10 minutes? That’s all you need! 

Let’s take the movements you’ve learned this week and put them together into a quick and powerful full body, strength, balance, and stability building workout. Any stage of the progression for each movement will work.

This quick, beginner-friendly workout is designed to get you moving, boost your energy, and build functional strength—no gym, no equipment, no stress.…

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OK, it’s time to put it all together! Only got 10 minutes? That’s all you need! 

Let’s take the movements you’ve learned this week and put them together into a quick and powerful full body, strength, balance, and stability building workout. Any stage of the progression for each movement will work.

This quick, beginner-friendly workout is designed to get you moving, boost your energy, and build functional strength—no gym, no equipment, no stress.…

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How to Master the Dumbbell Pull-Through: Beginner-Friendly Guide https://www.wholelifechallenge.com/how-to-master-the-dumbbell-pull-through-beginner-friendly-guide/ https://www.wholelifechallenge.com/how-to-master-the-dumbbell-pull-through-beginner-friendly-guide/#respond Thu, 17 Apr 2025 16:00:38 +0000 https://www.wholelifechallenge.com/?p=14624 Today we are targeting upper body strength and core stability with the Dumbbell Pull-Through.

The dumbbell pull-through will add the critical element of stability to the balance you’ve worked on this week with the handstand and the lunge.

This beginner-friendly tutorial will teach you how to properly perform the dumbbell pull-through—a simple but super effective move to target your core, abs, and deep stabilizer muscles.…

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Today we are targeting upper body strength and core stability with the Dumbbell Pull-Through.

The dumbbell pull-through will add the critical element of stability to the balance you’ve worked on this week with the handstand and the lunge.

This beginner-friendly tutorial will teach you how to properly perform the dumbbell pull-through—a simple but super effective move to target your core, abs, and deep stabilizer muscles.…

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Master Lunges for Strength and Fitness: Top Tips and Techniques https://www.wholelifechallenge.com/master-lunges-for-strength-and-fitness-top-tips-and-techniques/ https://www.wholelifechallenge.com/master-lunges-for-strength-and-fitness-top-tips-and-techniques/#respond Tue, 15 Apr 2025 17:07:17 +0000 https://www.wholelifechallenge.com/?p=14620 We’ll follow up yesterday’s handstand tutorial with a powerful lower body movement—The Lunge.

Unlike the squat, the lunge requires much less flexibility and mobility but it equal to the squat in building strength in your legs. It does involve a bit more balance, so be prepared to improve that as well!

First, lunges don’t have to feel awkward or painful – so let’s fix that!…

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We’ll follow up yesterday’s handstand tutorial with a powerful lower body movement—The Lunge.

Unlike the squat, the lunge requires much less flexibility and mobility but it equal to the squat in building strength in your legs. It does involve a bit more balance, so be prepared to improve that as well!

First, lunges don’t have to feel awkward or painful – so let’s fix that!…

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Go Head Over Heels with the Handstand https://www.wholelifechallenge.com/go-head-over-heels-with-the-handstand/ https://www.wholelifechallenge.com/go-head-over-heels-with-the-handstand/#respond Mon, 14 Apr 2025 17:19:08 +0000 https://www.wholelifechallenge.com/?p=14611 Coach Leah is back this week with a few more moves for you to work into your workout and practice routines.

This week we’ll start by getting upside down with the handstand.

Don’t worry if you haven’t done one since you were 8, there is no experience needed!

Coach Leah will walk you all the way back to the simplest progression and give you the steps to gain confidence and skill in getting inverted.…

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Coach Leah is back this week with a few more moves for you to work into your workout and practice routines.

This week we’ll start by getting upside down with the handstand.

Don’t worry if you haven’t done one since you were 8, there is no experience needed!

Coach Leah will walk you all the way back to the simplest progression and give you the steps to gain confidence and skill in getting inverted.…

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Running on Empty: To Exercise or Not to Exercise When You Don’t Get Enough Sleep https://www.wholelifechallenge.com/running-on-empty-to-exercise-or-not-to-exercise-when-you-dont-get-enough-sleep/ https://www.wholelifechallenge.com/running-on-empty-to-exercise-or-not-to-exercise-when-you-dont-get-enough-sleep/#respond Fri, 11 Apr 2025 16:00:59 +0000 https://www.wholelifechallenge.com/?p=14597 Sleep and exercise are two pillars of a healthy lifestyle, but what happens when they clash?

If you’ve ever tossed and turned all night only to wake up groggy and wonder whether you should still hit the gym, you’re not alone. The question of whether to exercise when you don’t get enough sleep is a common dilemma.

On one hand, physical activity can boost energy and mood; on the other, pushing your body when it’s already running on empty might do more harm than good.…

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Sleep and exercise are two pillars of a healthy lifestyle, but what happens when they clash?

If you’ve ever tossed and turned all night only to wake up groggy and wonder whether you should still hit the gym, you’re not alone. The question of whether to exercise when you don’t get enough sleep is a common dilemma.…

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Push, Pull, Sqaut—Full Body Strength and Fitness in 10 Minutes https://www.wholelifechallenge.com/push-pull-squat-full-body-strength-and-fitness-in-10-minutes/ https://www.wholelifechallenge.com/push-pull-squat-full-body-strength-and-fitness-in-10-minutes/#respond Fri, 04 Apr 2025 14:00:21 +0000 https://www.wholelifechallenge.com/?p=14609 This week we welcome Leah Barto from Brazen Fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

Today we’ll put together everything we’ve learned this week into a simple and effective full body workout you can do in your living room.…

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This week we welcome Leah Barto from Brazen Fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

Today we’ll put together everything we’ve learned this week into a simple and effective full body workout you can do in your living room.…

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Build Full Body Strength With the Renegade Row https://www.wholelifechallenge.com/build-full-body-strength-with-the-renegade-row/ https://www.wholelifechallenge.com/build-full-body-strength-with-the-renegade-row/#respond Thu, 03 Apr 2025 14:00:22 +0000 https://www.wholelifechallenge.com/?p=14606 This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

Today we move on to a slightly more complex movement, building on the push up. But rather than work the front of your body exclusively, this one will hit your back—the renegade row.…

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This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

Today we move on to a slightly more complex movement, building on the push up. But rather than work the front of your body exclusively, this one will hit your back—the renegade row.…

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How To Squat Like Your Health Depends On It https://www.wholelifechallenge.com/how-to-squat-like-your-health-depends-on-it/ https://www.wholelifechallenge.com/how-to-squat-like-your-health-depends-on-it/#respond Tue, 01 Apr 2025 14:00:25 +0000 https://www.wholelifechallenge.com/?p=14581 This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

We started this yesterday with the push up. If the push up is the fundamental movement for the upper body, the squat is the king for the lower body.…

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This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog.

Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

We started this yesterday with the push up. If the push up is the fundamental movement for the upper body, the squat is the king for the lower body.…

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The Last Push-Up “How To” You’ll Ever Need https://www.wholelifechallenge.com/the-last-push-up-how-to-youll-ever-need/ https://www.wholelifechallenge.com/the-last-push-up-how-to-youll-ever-need/#respond Mon, 31 Mar 2025 14:00:36 +0000 https://www.wholelifechallenge.com/?p=14570 This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog. Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

This week we’ll start things off with the fundamental of fundamental movements, the humble but powerful push up.

There are a lot of ways to get stronger that don’t require any equipment.…

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This week we welcome Leah Barto from Brazen fitness as a fitness contributor to our blog. Leah will be bringing you simple and practical movement tutorials and workouts that you can add to your Whole Life Challenge or your life.

This week we’ll start things off with the fundamental of fundamental movements, the humble but powerful push up.…

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Play Time: Are You Missing Out on a Powerful Health Habit? https://www.wholelifechallenge.com/play-time-are-you-missing-out-on-a-powerful-health-habit/ https://www.wholelifechallenge.com/play-time-are-you-missing-out-on-a-powerful-health-habit/#comments Thu, 30 Nov 2023 13:00:50 +0000 https://www.wholelifechallenge.com/?p=7070---3f4744fd-c611-4c6c-978e-3bf3672756b0 Until recently, it was relatively easy to dismiss the positive benefits of play for adults. Play, after all, was something that we “outgrew” as we got older, right? But researchers from a number of different scientific disciplines — from neuroscience to psychology — now say that play can be just as important for adults as it is for children.

One of the founders of the “play movement” for adults is Dr.…

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Until recently, it was relatively easy to dismiss the positive benefits of play for adults. Play, after all, was something that we “outgrew” as we got older, right? But researchers from a number of different scientific disciplines — from neuroscience to psychology — now say that play can be just as important for adults as it is for children.…

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The 4 Steps to Finding the Best Fitness Community for You https://www.wholelifechallenge.com/the-4-steps-to-finding-the-best-fitness-community-for-you/ https://www.wholelifechallenge.com/the-4-steps-to-finding-the-best-fitness-community-for-you/#comments Wed, 08 Nov 2023 13:00:23 +0000 https://www.wholelifechallenge.com/?p=6985---92a3e6e7-bb39-421c-bc0b-835d8d3465f3 I’m an introvert. I don’t like fairs, carnivals, airports, or malls. I don’t particularly like loud, overcrowded, sweaty fitness classes, which is ironic considering I’ve taught thousands of them. But despite my personal preference for a low-key vibe, group fitness environments can provide the extra motivation and accountability some people need to thrive.

One thing I have learned over and over again, as both a student and a coach, is that when it comes to reaching and staying at your goals, support matters.…

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I’m an introvert. I don’t like fairs, carnivals, airports, or malls. I don’t particularly like loud, overcrowded, sweaty fitness classes, which is ironic considering I’ve taught thousands of them. But despite my personal preference for a low-key vibe, group fitness environments can provide the extra motivation and accountability some people need to thrive.

One thing I have learned over and over again, as both a student and a coach, is that when it comes to reaching and staying at your goals, support matters.…

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The Golden Mean Training Plan: A Simple Template for Success https://www.wholelifechallenge.com/golden-mean-training-plan/ https://www.wholelifechallenge.com/golden-mean-training-plan/#comments Fri, 03 Nov 2023 12:01:36 +0000 https://www.wholelifechallenge.com/?p=6944---da59c917-a607-4b88-be3a-ecc37437a2f5 At the beginning of each year, it is easy to be fooled into thinking you need a new workout. New year, new you, and all that jazz. Don’t be fooled by fitness marketing hype.

The basics are the basics for a good reason — they work.

Let’s face it, squats don’t stop working to make you stronger just because you’ve been doing them for a while.…

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At the beginning of each year, it is easy to be fooled into thinking you need a new workout. New year, new you, and all that jazz. Don’t be fooled by fitness marketing hype.

The basics are the basics for a good reason — they work.

Let’s face it, squats don’t stop working to make you stronger just because you’ve been doing them for a while.…

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The Single Biggest Truth About the “Right” Way to Exercise https://www.wholelifechallenge.com/the-single-biggest-truth-about-the-right-way-to-exercise/ https://www.wholelifechallenge.com/the-single-biggest-truth-about-the-right-way-to-exercise/#comments Mon, 31 Jul 2023 12:00:07 +0000 https://www.wholelifechallenge.com/?p=6651---b985f759-2478-4d58-aa72-3b126009bebb What I am going to tell you is going to send the fitness world into a frenzy. I’m sure this one statement will put a bounty on my head and I will be blacklisted from any and every gym and corporate meeting from coast to coast.

But, my priority is you and it’s time you hear the truth. Are you sitting down?…

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What I am going to tell you is going to send the fitness world into a frenzy. I’m sure this one statement will put a bounty on my head and I will be blacklisted from any and every gym and corporate meeting from coast to coast.

But, my priority is you and it’s time you hear the truth.…

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5 Unexpected Ways Walking Can Make You Happier and Healthier https://www.wholelifechallenge.com/5-unexpected-ways-walking-can-make-you-happier-and-healthier/ https://www.wholelifechallenge.com/5-unexpected-ways-walking-can-make-you-happier-and-healthier/#respond Mon, 24 Jul 2023 12:00:13 +0000 https://www.wholelifechallenge.com/?p=6601---1daef132-f27b-4379-82c7-a8184f56e6a0 As a CrossFit coach and athlete, I can find it difficult to go slow. Most of my workouts have some sort of time element to them. I’m trying to go as fast as I can, beat the clock, and do more work. Even if you don’t do CrossFit, you may feel the daily pressure to do more and do it faster.…

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As a CrossFit coach and athlete, I can find it difficult to go slow. Most of my workouts have some sort of time element to them. I’m trying to go as fast as I can, beat the clock, and do more work. Even if you don’t do CrossFit, you may feel the daily pressure to do more and do it faster.…

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The 4 Principles of Healthy and Effective Exercise After 40 https://www.wholelifechallenge.com/the-4-principles-of-healthy-and-effective-exercise-after-40/ https://www.wholelifechallenge.com/the-4-principles-of-healthy-and-effective-exercise-after-40/#comments Mon, 03 Jul 2023 12:00:25 +0000 https://www.wholelifechallenge.com/?p=6248---bed7a699-0a3e-4fe5-8ca8-88960797b6d2 I am inundated with health and fitness advice daily. I’m sure you are, too, and just like you, I need to apply a careful filter to what I pay attention to and what I ignore.

One of the things I am less and less inclined to pay attention to is the advice of someone much younger than me. The reason is quite simple — a thirty-year-old just doesn’t know what it’s like to try to stay active in their forties.…

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I am inundated with health and fitness advice daily. I’m sure you are, too, and just like you, I need to apply a careful filter to what I pay attention to and what I ignore.

One of the things I am less and less inclined to pay attention to is the advice of someone much younger than me.…

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Double Your Fun: 5 Partner Workout Strategies + 10 Workouts https://www.wholelifechallenge.com/double-your-fun-5-partner-workout-strategies-10-workouts/ https://www.wholelifechallenge.com/double-your-fun-5-partner-workout-strategies-10-workouts/#comments Thu, 29 Jun 2023 12:00:05 +0000 https://www.wholelifechallenge.com/?p=6204---1f37c086-70ec-43f4-b894-ab3b97ef2be6 If you want to go fast, go alone. If you want to go far, go together. — African Proverb

Let me ask you something: Would you rather trudge through a workout on your own? Or would you like to meet up with a friend and knock it out together?

5 Benefits of a Partner Workout

  1. You’ll push harder.
  2. You’re less likely to quit.

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If you want to go fast, go alone. If you want to go far, go together. — African Proverb

Let me ask you something: Would you rather trudge through a workout on your own? Or would you like to meet up with a friend and knock it out together?

5 Benefits of a Partner Workout
  1. You’ll push harder.

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Pistol Squat Variations for All Strength and Mobility Levels https://www.wholelifechallenge.com/pistol-squat-variations-for-all-strength-and-mobility-levels/ https://www.wholelifechallenge.com/pistol-squat-variations-for-all-strength-and-mobility-levels/#respond Tue, 20 Jun 2023 11:13:05 +0000 https://www.wholelifechallenge.com/?p=6166---f36fc6c6-018a-415c-84d8-9dee7237f91a Today we’re going to work on a series of pistol squat variations, one of which is likely perfect for you. The pistol squat is also sometimes called the single-leg or one-leg squat.

This video will walk you through the progressions to the full pistol squat. But even if you can’t do a full pistol squat or never intend to, you can still get a lot of benefit from training its different variations.…

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Today we’re going to work on a series of pistol squat variations, one of which is likely perfect for you. The pistol squat is also sometimes called the single-leg or one-leg squat.

This video will walk you through the progressions to the full pistol squat. But even if you can’t do a full pistol squat or never intend to, you can still get a lot of benefit from training its different variations.…

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Skater Squat: A Bodyweight Exercise for Balance and Strength https://www.wholelifechallenge.com/skater-squat-a-bodyweight-exercise-for-balance-and-strength/ https://www.wholelifechallenge.com/skater-squat-a-bodyweight-exercise-for-balance-and-strength/#comments Thu, 08 Jun 2023 09:00:04 +0000 https://www.wholelifechallenge.com/?p=6118 Today, we’re going through progressions and regressions of a single-leg squat known as the “skater squat” or “shrimp squat.” This version of a one-leg squat is easier on your knees than the pistol and requires less flexibility, as well. So it’s a great way to build up your strength and balance. That said, it’s harder than a regular lunge, so it’s common to need to modify this movement when you first start training it.…

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Today, we’re going through progressions and regressions of a single-leg squat known as the “skater squat” or “shrimp squat.” This version of a one-leg squat is easier on your knees than the pistol and requires less flexibility, as well. So it’s a great way to build up your strength and balance. That said, it’s harder than a regular lunge, so it’s common to need to modify this movement when you first start training it.…

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A Simple But Powerful Workout for Kettlebell Beginners https://www.wholelifechallenge.com/a-simple-but-powerful-workout-for-kettlebell-beginners/ https://www.wholelifechallenge.com/a-simple-but-powerful-workout-for-kettlebell-beginners/#respond Sat, 03 Jun 2023 09:00:25 +0000 https://www.wholelifechallenge.com/?p=6011 For those of you just getting started with kettlebells, here is a simple sequence you can dive into immediately. It’s easy to scale this up or down for your fitness and strength levels, and the technique involved in these movements is perfect for kettlebell beginners who need to practice the basics.

The exercises are:

  1. Deadlift into front rack position
  2. Halo
  3. Goblet squat

For details on these movements, watch the video above.…

The post A Simple But Powerful Workout for Kettlebell Beginners appeared first on Whole Life Challenge.

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For those of you just getting started with kettlebells, here is a simple sequence you can dive into immediately. It’s easy to scale this up or down for your fitness and strength levels, and the technique involved in these movements is perfect for kettlebell beginners who need to practice the basics.

The exercises are:

  1. Deadlift into front rack position
  2. Halo
  3. Goblet squat

For details on these movements, watch the video above.…

The post A Simple But Powerful Workout for Kettlebell Beginners appeared first on Whole Life Challenge.

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Get Fit by Trusting Your Gut: 5 Questions You Need to Ask https://www.wholelifechallenge.com/get-fit-by-trusting-your-gut/ https://www.wholelifechallenge.com/get-fit-by-trusting-your-gut/#respond Thu, 25 May 2023 09:00:41 +0000 https://www.wholelifechallenge.com/?p=5952 Training and diet aren’t rocket science. Any website or article that tries to tell you otherwise is just trying to sell you something.

Inside all of us is a very perceptive brain, often called the lizard brain. The lizard brain is a throwback to our ancestors and is often associated with visceral feelings. You know that time you got a bad “vibe” from that one guy and he turned out to be a criminal?…

The post Get Fit by Trusting Your Gut: 5 Questions You Need to Ask appeared first on Whole Life Challenge.

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Training and diet aren’t rocket science. Any website or article that tries to tell you otherwise is just trying to sell you something.

Inside all of us is a very perceptive brain, often called the lizard brain. The lizard brain is a throwback to our ancestors and is often associated with visceral feelings. You know that time you got a bad “vibe” from that one guy and he turned out to be a criminal?…

The post Get Fit by Trusting Your Gut: 5 Questions You Need to Ask appeared first on Whole Life Challenge.

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A Simple, But Not Easy 20-Minute Weight-Loss Workout https://www.wholelifechallenge.com/a-simple-but-not-easy-20-minute-weight-loss-workout/ https://www.wholelifechallenge.com/a-simple-but-not-easy-20-minute-weight-loss-workout/#comments Mon, 22 May 2023 09:00:59 +0000 https://www.wholelifechallenge.com/?p=5874 The idea of “cardio” has a bit of a stigma. Cardio, by definition, is currently out-of-style and because of the tough-guy mentality that pervades many of the training systems in today’s fitness industry, classic cardio for weight loss and conditioning has become taboo.

Well, I’m here to tell you, there’s a workout out there that not only keeps us old timers who love our cardio and our cardio machines happy, but will also give the “hard as nails” group something to chew on.…

The post A Simple, But Not Easy 20-Minute Weight-Loss Workout appeared first on Whole Life Challenge.

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The idea of “cardio” has a bit of a stigma. Cardio, by definition, is currently out-of-style and because of the tough-guy mentality that pervades many of the training systems in today’s fitness industry, classic cardio for weight loss and conditioning has become taboo.

Well, I’m here to tell you, there’s a workout out there that not only keeps us old timers who love our cardio and our cardio machines happy, but will also give the “hard as nails” group something to chew on.…

The post A Simple, But Not Easy 20-Minute Weight-Loss Workout appeared first on Whole Life Challenge.

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The Kettlebell Swing for Beginners: A Simple and Safe How-To https://www.wholelifechallenge.com/the-kettlebell-swing-for-beginners-a-simple-and-safe-how-to/ https://www.wholelifechallenge.com/the-kettlebell-swing-for-beginners-a-simple-and-safe-how-to/#respond Wed, 17 May 2023 09:00:22 +0000 https://www.wholelifechallenge.com/?p=5888 This video will walk you through a simple sequence to learn the kettlebell swing. If you’re just getting started with the swing, these movements are great tools to help you along your way to being able to safely and effectively perform the full kettlebell swing. Each move builds upon the next until you are doing the complete exercise. In the video, you’ll see me perform each part of the sequence and I’ll explain how to do it in detail.…

The post The Kettlebell Swing for Beginners: A Simple and Safe How-To appeared first on Whole Life Challenge.

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This video will walk you through a simple sequence to learn the kettlebell swing. If you’re just getting started with the swing, these movements are great tools to help you along your way to being able to safely and effectively perform the full kettlebell swing. Each move builds upon the next until you are doing the complete exercise.…

The post The Kettlebell Swing for Beginners: A Simple and Safe How-To appeared first on Whole Life Challenge.

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The 3 Steps to Training Smarter as You Pass 50 https://www.wholelifechallenge.com/the-3-steps-to-training-smarter-as-you-pass-50/ https://www.wholelifechallenge.com/the-3-steps-to-training-smarter-as-you-pass-50/#comments Mon, 08 May 2023 09:00:19 +0000 https://www.wholelifechallenge.com/?p=5811 When it comes to training information, there has never been a better time to be alive. All the best authors and greatest minds are right there at your fingertips. Books, research papers, blog posts, and even forum posts directly from these authorities make learning easy. But the information is often pitched at one demographic — the twenty- to thirty-year-old male looking to be (pick one) jacked, super strong, or ripped.…

The post The 3 Steps to Training Smarter as You Pass 50 appeared first on Whole Life Challenge.

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When it comes to training information, there has never been a better time to be alive. All the best authors and greatest minds are right there at your fingertips. Books, research papers, blog posts, and even forum posts directly from these authorities make learning easy. But the information is often pitched at one demographic — the twenty- to thirty-year-old male looking to be (pick one) jacked, super strong, or ripped.…

The post The 3 Steps to Training Smarter as You Pass 50 appeared first on Whole Life Challenge.

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How to Get Your First 10 Push-ups https://www.wholelifechallenge.com/how-to-get-your-first-10-push-ups/ https://www.wholelifechallenge.com/how-to-get-your-first-10-push-ups/#comments Thu, 27 Apr 2023 09:00:59 +0000 https://www.wholelifechallenge.com/?p=5778 The push-up is a classic staple of bodyweight training and a great total body exercise for developing strength. But when most new trainees think of push-ups, it just brings back bad memories of trying to perform them in gym class in high school.

The push-up, out of all the exercises I have beginner clients perform, is the one that creates the most dread.…

The post How to Get Your First 10 Push-ups appeared first on Whole Life Challenge.

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The push-up is a classic staple of bodyweight training and a great total body exercise for developing strength. But when most new trainees think of push-ups, it just brings back bad memories of trying to perform them in gym class in high school.

The push-up, out of all the exercises I have beginner clients perform, is the one that creates the most dread.…

The post How to Get Your First 10 Push-ups appeared first on Whole Life Challenge.

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A Beginner’s Guide to Fat Loss, Part 2: The Shortcut https://www.wholelifechallenge.com/a-beginners-guide-to-fat-loss-part-2-the-shortcut/ https://www.wholelifechallenge.com/a-beginners-guide-to-fat-loss-part-2-the-shortcut/#comments Mon, 24 Apr 2023 10:00:57 +0000 https://www.wholelifechallenge.com/?p=5955 If you want to achieve ideal body composition — for most of us, lean, strong, and athletic — there are certain paths to follow. Keep in mind, they’re not necessarily those laid out by the mainstream media (especially as targeted to women).

In no particular order, here’s some of the misinformation you’ve been subjected to:

  • Eat fewer calories
  • Run/bike/elliptical more
  • Stay in the low-intensity, long-duration “fat burning zone”
  • Don’t eat fat
  • Target your abs
  • Insert (miracle berry, powder, pill) into your diet
  • Tone problem areas with light weights
  • Each of these is wrong (or incomplete) in its own special way, and in this series, we’ll deal with them all, but today, we’ll further our case by addressing the number one thing you should be doing beyond diet.…

    The post A Beginner’s Guide to Fat Loss, Part 2: The Shortcut appeared first on Whole Life Challenge.

    ]]>
    If you want to achieve ideal body composition — for most of us, lean, strong, and athletic — there are certain paths to follow. Keep in mind, they’re not necessarily those laid out by the mainstream media (especially as targeted to women).

    In no particular order, here’s some of the misinformation you’ve been subjected to:

  • Eat fewer calories
  • Run/bike/elliptical more
  • Stay in the low-intensity, long-duration “fat burning zone”
  • Don’t eat fat
  • Target your abs
  • Insert (miracle berry, powder, pill) into your diet
  • Tone problem areas with light weights
  • Each of these is wrong (or incomplete) in its own special way, and in this series, we’ll deal with them all, but today, we’ll further our case by addressing the number one thing you should be doing beyond diet.…

    The post A Beginner’s Guide to Fat Loss, Part 2: The Shortcut appeared first on Whole Life Challenge.

    ]]>
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    The Walk/Run Program 2.0: Run for 60 Minutes Straight in 13 Weeks https://www.wholelifechallenge.com/the-walkrun-program-2-0-run-for-60-minutes-straight-in-13-weeks/ https://www.wholelifechallenge.com/the-walkrun-program-2-0-run-for-60-minutes-straight-in-13-weeks/#comments Tue, 11 Apr 2023 03:00:47 +0000 https://www.wholelifechallenge.com/?p=5656 Running is one of those things that most people either love or hate. Usually, the two camps are divided by one factor — skill.

    The group of people who love running tend to have run earlier in life and picked up some skill at it. Like with many things, those who develop a particular physical skill early will often have a seemingly “natural” ability at it later, even if they don’t perform that task often.…

    The post The Walk/Run Program 2.0: Run for 60 Minutes Straight in 13 Weeks appeared first on Whole Life Challenge.

    ]]>
    Running is one of those things that most people either love or hate. Usually, the two camps are divided by one factor — skill.

    The group of people who love running tend to have run earlier in life and picked up some skill at it. Like with many things, those who develop a particular physical skill early will often have a seemingly “natural” ability at it later, even if they don’t perform that task often.…

    The post The Walk/Run Program 2.0: Run for 60 Minutes Straight in 13 Weeks appeared first on Whole Life Challenge.

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    How to Get a Killer Workout When You Only Have a Park Bench https://www.wholelifechallenge.com/how-to-get-a-killer-workout-when-you-only-have-a-park-bench/ https://www.wholelifechallenge.com/how-to-get-a-killer-workout-when-you-only-have-a-park-bench/#respond Fri, 10 Mar 2023 10:00:27 +0000 https://www.wholelifechallenge.com/?p=5590 You don’t need a gym membership to get your exercise. All you need is a knowledge of bodyweight-based training and some creativity when it comes to using everyday objects. When you develop these two traits, you’ll be able to get in a high quality workout, anywhere in the world, regardless of your access to equipment and regardless of your current fitness level.…

    The post How to Get a Killer Workout When You Only Have a Park Bench appeared first on Whole Life Challenge.

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    You don’t need a gym membership to get your exercise. All you need is a knowledge of bodyweight-based training and some creativity when it comes to using everyday objects. When you develop these two traits, you’ll be able to get in a high quality workout, anywhere in the world, regardless of your access to equipment and regardless of your current fitness level.…

    The post How to Get a Killer Workout When You Only Have a Park Bench appeared first on Whole Life Challenge.

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    The 3 Lies of Fitness https://www.wholelifechallenge.com/the-3-lies-of-fitness/ https://www.wholelifechallenge.com/the-3-lies-of-fitness/#comments Mon, 27 Feb 2023 10:00:57 +0000 https://www.wholelifechallenge.com/?p=5331 Right now, you’re being lied to. 

    The magazines are lying, your friends are lying, and the morning talk shows are lying. They’re telling you where fitness comes from — and they’re dead wrong.

    It’s time to set the record straight. We’ll do it for the sake of our friends, our loved ones, and our own health. We’ll do it because fitness can only be enjoyed when the truth is known.…

    The post The 3 Lies of Fitness appeared first on Whole Life Challenge.

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    Right now, you’re being lied to. 

    The magazines are lying, your friends are lying, and the morning talk shows are lying. They’re telling you where fitness comes from — and they’re dead wrong.

    It’s time to set the record straight. We’ll do it for the sake of our friends, our loved ones, and our own health. We’ll do it because fitness can only be enjoyed when the truth is known.…

    The post The 3 Lies of Fitness appeared first on Whole Life Challenge.

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    The Best Way to Exercise for a Healthy Heart After Age 40 https://www.wholelifechallenge.com/the-best-way-to-exercise-for-a-healthy-heart-when-youre-over-40/ https://www.wholelifechallenge.com/the-best-way-to-exercise-for-a-healthy-heart-when-youre-over-40/#comments Fri, 24 Feb 2023 10:00:03 +0000 https://www.wholelifechallenge.com/?p=5477 What would you give up to reach your strength goals? The internet is filled with inspiring videos and memes — “When you want success as much as you want air, then you will be successful” — and all that.

    But are we focused on the wrong thing? As I’ve gotten older, two things have started to happen. First, I recognize the place training should have in my life, which means it is there to support the rest of my life not be the central piece to my entire life.…

    The post The Best Way to Exercise for a Healthy Heart After Age 40 appeared first on Whole Life Challenge.

    ]]>
    What would you give up to reach your strength goals? The internet is filled with inspiring videos and memes — “When you want success as much as you want air, then you will be successful” — and all that.

    But are we focused on the wrong thing? As I’ve gotten older, two things have started to happen.…

    The post The Best Way to Exercise for a Healthy Heart After Age 40 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/the-best-way-to-exercise-for-a-healthy-heart-when-youre-over-40/feed/ 1
    A Totally Portable Heart Pumping Bodyweight Workout https://www.wholelifechallenge.com/a-totally-portable-heart-pumping-bodyweight-workout/ https://www.wholelifechallenge.com/a-totally-portable-heart-pumping-bodyweight-workout/#respond Wed, 15 Feb 2023 10:00:48 +0000 https://www.wholelifechallenge.com/?p=5215 You can do this workout anywhere — outside, inside, on the road, at the gym, or wherever you find yourself. You only need one piece of equipment: your jump rope.

    Watch the video, and I’ll demonstrate proper technique along with different variations of each exercise to make this workout perfect for any and all fitness levels.

    A Totally Portable Heart Pumping Bodyweight Workout

    Beginner Level:

    1. 25 single rope jumps, 10 squats, 10 push-ups
    2. 25 single rope jumps, 9 squats, 9 push-ups
    3. 25 single rope jumps, 8 squats, 8 push-ups
    4. 25 single rope jumps, 7 squats, 7 push-ups
    5. 25 single rope jumps, 6 squats, 6 push-ups
    6. 25 single rope jumps, 5 squats, 5 push-ups
    7. 25 single rope jumps, 4 squats, 4 push-ups
    8. 25 single rope jumps, 3 squats, 3 push-ups
    9. 25 single rope jumps, 2 squats, 2 push-ups
    10. 25 single rope jumps, 1 squat, 1 push-up

    Intermediate Level:

    1. 50 single rope jumps, 10 squats, 10 push-ups
    2. 50 single rope jumps, 9 squats, 9 push-ups
    3. 50 single rope jumps, 8 squats, 8 push-ups
    4. 50 single rope jumps, 7 squats, 7 push-ups
    5. 50 single rope jumps, 6 squats, 6 push-ups
    6. 50 single rope jumps, 5 squats, 5 push-ups
    7. 50 single rope jumps, 4 squats, 4 push-ups
    8. 50 single rope jumps, 3 squats, 3 push-ups
    9. 50 single rope jumps, 2 squats, 2 push-ups
    10. 50 single rope jumps, 1 squat, 1 push-up

    Advanced Level:

    1. 25 double unders, 10 burpees
    2. 25 double unders, 9 burpees
    3. 25 double unders, 8 burpees
    4. 25 double unders, 7 burpees
    5. 25 double unders, 6 burpees
    6. 25 double unders, 5 burpees
    7. 25 double unders, 4 burpees
    8. 25 double unders, 3 burpees
    9. 25 double unders, 2 burpees
    10. 25 double unders, 1 burpee

    Beginner and Intermediate Modification Suggestions:

  • Do single-unders instead of double-unders
  • Do knee push-ups or plank holds instead of full push-ups
  • Squat to a couch or box if you feel unstable or uncomfortable during the squats
  • The post A Totally Portable Heart Pumping Bodyweight Workout appeared first on Whole Life Challenge.

    ]]>
    You can do this workout anywhere — outside, inside, on the road, at the gym, or wherever you find yourself. You only need one piece of equipment: your jump rope.

    Watch the video, and I’ll demonstrate proper technique along with different variations of each exercise to make this workout perfect for any and all fitness levels.

    A Totally Portable Heart Pumping Bodyweight Workout

    Beginner Level:

    1. 25 single rope jumps, 10 squats, 10 push-ups
    2. 25 single rope jumps, 9 squats, 9 push-ups
    3. 25 single rope jumps, 8 squats, 8 push-ups
    4. 25 single rope jumps, 7 squats, 7 push-ups
    5. 25 single rope jumps, 6 squats, 6 push-ups
    6. 25 single rope jumps, 5 squats, 5 push-ups
    7. 25 single rope jumps, 4 squats, 4 push-ups
    8. 25 single rope jumps, 3 squats, 3 push-ups
    9. 25 single rope jumps, 2 squats, 2 push-ups
    10. 25 single rope jumps, 1 squat, 1 push-up

    Intermediate Level:

    1. 50 single rope jumps, 10 squats, 10 push-ups
    2. 50 single rope jumps, 9 squats, 9 push-ups
    3. 50 single rope jumps, 8 squats, 8 push-ups
    4. 50 single rope jumps, 7 squats, 7 push-ups
    5. 50 single rope jumps, 6 squats, 6 push-ups
    6. 50 single rope jumps, 5 squats, 5 push-ups
    7. 50 single rope jumps, 4 squats, 4 push-ups
    8. 50 single rope jumps, 3 squats, 3 push-ups
    9. 50 single rope jumps, 2 squats, 2 push-ups
    10. 50 single rope jumps, 1 squat, 1 push-up

    Advanced Level:

    1. 25 double unders, 10 burpees
    2. 25 double unders, 9 burpees
    3. 25 double unders, 8 burpees
    4. 25 double unders, 7 burpees
    5. 25 double unders, 6 burpees
    6. 25 double unders, 5 burpees
    7. 25 double unders, 4 burpees
    8. 25 double unders, 3 burpees
    9. 25 double unders, 2 burpees
    10. 25 double unders, 1 burpee

    Beginner and Intermediate Modification Suggestions:

  • Do single-unders instead of double-unders
  • Do knee push-ups or plank holds instead of full push-ups
  • Squat to a couch or box if you feel unstable or uncomfortable during the squats
  • The post A Totally Portable Heart Pumping Bodyweight Workout appeared first on Whole Life Challenge.

    ]]>
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    Kettlebell Convenience: The 15 Swings Workout https://www.wholelifechallenge.com/kettlebell-convenience-the-15-swings-workout/ Fri, 03 Feb 2023 13:00:16 +0000 https://www.wholelifechallenge.com/?p=5075 The 15 Swings Workout is a simple, but well-rounded routine designed to hit both your lower and upper body. It includes hinge, squat, and pressing movements, and the number of kettlebell swings will definitely get your heart rate going. Choose a weight that makes you work, but still allows you to do the number of reps with great form. You may need more than one kettlebell depending on the strength of your presses.…

    The post Kettlebell Convenience: The 15 Swings Workout appeared first on Whole Life Challenge.

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    The 15 Swings Workout is a simple, but well-rounded routine designed to hit both your lower and upper body. It includes hinge, squat, and pressing movements, and the number of kettlebell swings will definitely get your heart rate going. Choose a weight that makes you work, but still allows you to do the number of reps with great form.…

    The post Kettlebell Convenience: The 15 Swings Workout appeared first on Whole Life Challenge.

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    Mobile Mobility: Surf, Stretch, and Strengthen at the Same Time https://www.wholelifechallenge.com/mobile-mobility-surf-and-stretch-at-same-time/ https://www.wholelifechallenge.com/mobile-mobility-surf-and-stretch-at-same-time/#respond Tue, 17 Jan 2023 13:00:53 +0000 https://www.wholelifechallenge.com/?p=4893 Give me social media or give me death. Unfortunately, our social media and mobile tendencies are potentially harmful to our health.

    For starters, think about the position you normally assume when browsing social media. There’s a good chance your neck is angled down and your shoulders are rounded forward. You are likely slouched in this position for extended periods of time.…

    The post Mobile Mobility: Surf, Stretch, and Strengthen at the Same Time appeared first on Whole Life Challenge.

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    Give me social media or give me death. Unfortunately, our social media and mobile tendencies are potentially harmful to our health.

    For starters, think about the position you normally assume when browsing social media. There’s a good chance your neck is angled down and your shoulders are rounded forward. You are likely slouched in this position for extended periods of time.…

    The post Mobile Mobility: Surf, Stretch, and Strengthen at the Same Time appeared first on Whole Life Challenge.

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    6 Essential Fitness Articles From the Whole Life Challenge https://www.wholelifechallenge.com/6-essential-fitness-articles-from-the-whole-life-challenge/ https://www.wholelifechallenge.com/6-essential-fitness-articles-from-the-whole-life-challenge/#respond Mon, 26 Dec 2022 13:00:00 +0000 https://www.wholelifechallenge.com/?p=4951---eb4a1e89-bb0f-4bf6-9d9f-a653cd12ed91 Our goal at the Whole Life Challenge is not to just provide you with workouts and training plans, but to empower you with an education in fitness and exercise. What if you felt confident in choosing the right kind of workout for you? What if you felt confident about choosing the right gym or trainer to support you in reaching your goals?…

    The post 6 Essential Fitness Articles From the Whole Life Challenge appeared first on Whole Life Challenge.

    ]]>
    Our goal at the Whole Life Challenge is not to just provide you with workouts and training plans, but to empower you with an education in fitness and exercise. What if you felt confident in choosing the right kind of workout for you? What if you felt confident about choosing the right gym or trainer to support you in reaching your goals?…

    The post 6 Essential Fitness Articles From the Whole Life Challenge appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/6-essential-fitness-articles-from-the-whole-life-challenge/feed/ 0
    The Most Important Thing to Know About Training If You’re Over 40 https://www.wholelifechallenge.com/the-most-important-thing-to-know-about-training-if-youre-over-40/ https://www.wholelifechallenge.com/the-most-important-thing-to-know-about-training-if-youre-over-40/#comments Wed, 21 Dec 2022 20:51:46 +0000 https://www.wholelifechallenge.com/?p=5044---f40c8b47-864e-4817-98f6-6b81bd924925 One of the hardest parts about getting older is accepting that maybe things just don’t work like they used to. As the lyrics go, “I may not be as great as I once was, but I’m as great once as I ever was.” I know I can still lay the smack down in the gym if I want to and shame my younger clients – but they’ll be able to do it again tomorrow and I’ll need a few days off to deal with the consequences.…

    The post The Most Important Thing to Know About Training If You’re Over 40 appeared first on Whole Life Challenge.

    ]]>
    One of the hardest parts about getting older is accepting that maybe things just don’t work like they used to. As the lyrics go, “I may not be as great as I once was, but I’m as great once as I ever was.” I know I can still lay the smack down in the gym if I want to and shame my younger clients – but they’ll be able to do it again tomorrow and I’ll need a few days off to deal with the consequences.…

    The post The Most Important Thing to Know About Training If You’re Over 40 appeared first on Whole Life Challenge.

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    Full-Body Kettlebell Workout: Get Fit and Have Fun https://www.wholelifechallenge.com/full-body-kettlebell-workout-get-fit-and-have-fun/ https://www.wholelifechallenge.com/full-body-kettlebell-workout-get-fit-and-have-fun/#respond Thu, 20 Oct 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=5128---d33946f8-0ae4-4c0b-9726-ec9418b54335 Most gyms these days have kettlebells on hand and more and more people have them in their homes, garages, or offices. They are amazingly convenient, are straight-forward to use, and can give you a fantastic full-body workout. Watch the video and follow along for a round to give this workout a try.

    The Full-Body Kettlebell Workout

    3 rounds:

    1. 20 Two-Hand Kettlebell Swings
    2. 5 Clean and Press per Side (10 total)
    3. 20 Russian Twists per Side (40 total)
    4. 18 Alternating Kettlebell Swings
    5. 5 Goblet Squats
    6. 20-count Plank
    7. 20 Two-Hand Kettlebell Swings

    After the first round, take a break until your breathing settles back down.…

    The post Full-Body Kettlebell Workout: Get Fit and Have Fun appeared first on Whole Life Challenge.

    ]]>
    Most gyms these days have kettlebells on hand and more and more people have them in their homes, garages, or offices. They are amazingly convenient, are straight-forward to use, and can give you a fantastic full-body workout. Watch the video and follow along for a round to give this workout a try.

    The Full-Body Kettlebell Workout

    3 rounds:

    1. 20 Two-Hand Kettlebell Swings
    2. 5 Clean and Press per Side (10 total)
    3. 20 Russian Twists per Side (40 total)
    4. 18 Alternating Kettlebell Swings
    5. 5 Goblet Squats
    6. 20-count Plank
    7. 20 Two-Hand Kettlebell Swings

    After the first round, take a break until your breathing settles back down.…

    The post Full-Body Kettlebell Workout: Get Fit and Have Fun appeared first on Whole Life Challenge.

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    The Beginner’s Guide to Gym-Free Bodyweight Exercise https://www.wholelifechallenge.com/the-beginners-guide-gym-free-bodyweight-exercise/ https://www.wholelifechallenge.com/the-beginners-guide-gym-free-bodyweight-exercise/#comments Mon, 10 Oct 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4682 What’s the biggest mistake anyone can make when it comes to their fitness? Not making their workout portable.

    I hear it time and again, the same excuse: “I was traveling and couldn’t find a gym” or “I was at a hotel and the fitness room didn’t have a weight in sight.” Those might not be the exact words, but they’re usually along those lines.…

    The post The Beginner’s Guide to Gym-Free Bodyweight Exercise appeared first on Whole Life Challenge.

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    What’s the biggest mistake anyone can make when it comes to their fitness? Not making their workout portable.

    I hear it time and again, the same excuse: “I was traveling and couldn’t find a gym” or “I was at a hotel and the fitness room didn’t have a weight in sight.” Those might not be the exact words, but they’re usually along those lines.…

    The post The Beginner’s Guide to Gym-Free Bodyweight Exercise appeared first on Whole Life Challenge.

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    Bodyweight Workout: “Leap Year” https://www.wholelifechallenge.com/bodyweight-workout-leap-year/ https://www.wholelifechallenge.com/bodyweight-workout-leap-year/#respond Mon, 26 Sep 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4694 The standing long jump is an excellent measure of your fitness. Done for repetitions, it represents a significant athletic challenge (while giving you a fun way to build strength in your legs, hips, and core).

    In this workout, you’ll be doing quite a few long jumps. This activity that comes with a caveat: things will get more difficult as the clock marches onward, but you’ll still want to work for good, solid jumps (rather than simply skipping along to “get it done”).…

    The post Bodyweight Workout: “Leap Year” appeared first on Whole Life Challenge.

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    The standing long jump is an excellent measure of your fitness. Done for repetitions, it represents a significant athletic challenge (while giving you a fun way to build strength in your legs, hips, and core).

    In this workout, you’ll be doing quite a few long jumps. This activity that comes with a caveat: things will get more difficult as the clock marches onward, but you’ll still want to work for good, solid jumps (rather than simply skipping along to “get it done”).…

    The post Bodyweight Workout: “Leap Year” appeared first on Whole Life Challenge.

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    Why Brazilian Jiu Jitsu Is the Ultimate Functional Fitness https://www.wholelifechallenge.com/why-brazilian-jiu-jitsu-is-the-ultimate-functional-fitness/ https://www.wholelifechallenge.com/why-brazilian-jiu-jitsu-is-the-ultimate-functional-fitness/#comments Thu, 15 Sep 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4652 Martial arts have been around for nearly as long as we have. From the moment one of our ancestors figured that there were better ways to swing a club or throw a rock, we started systematizing approaches to combat.

    When I was growing up, my mother thought I lacked discipline. She probably also thought it would be nice to get me out of the house more often, so she enrolled me in a local Taekwondo class.…

    The post Why Brazilian Jiu Jitsu Is the Ultimate Functional Fitness appeared first on Whole Life Challenge.

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    Martial arts have been around for nearly as long as we have. From the moment one of our ancestors figured that there were better ways to swing a club or throw a rock, we started systematizing approaches to combat.

    When I was growing up, my mother thought I lacked discipline. She probably also thought it would be nice to get me out of the house more often, so she enrolled me in a local Taekwondo class.…

    The post Why Brazilian Jiu Jitsu Is the Ultimate Functional Fitness appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/why-brazilian-jiu-jitsu-is-the-ultimate-functional-fitness/feed/ 1
    Bodyweight Workout: “Heart Alternator” https://www.wholelifechallenge.com/bodyweight-workout-the-heart-alternator/ https://www.wholelifechallenge.com/bodyweight-workout-the-heart-alternator/#comments Mon, 29 Aug 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4584 An alternator produces electricity. It’s a power source containing a rapidly spinning magnet inside a coil of copper wire.

    There’s one in your car. It makes the headlights work, the dashboard illuminate, and the spark that keeps your engine going. Without it, your vehicle wouldn’t work — the battery would quickly drain and you’d be stuck calling for jumper cables.

    Like your car needs an alternator, you need your heart to keep working — it keeps the lights on and the engine running.…

    The post Bodyweight Workout: “Heart Alternator” appeared first on Whole Life Challenge.

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    An alternator produces electricity. It’s a power source containing a rapidly spinning magnet inside a coil of copper wire.

    There’s one in your car. It makes the headlights work, the dashboard illuminate, and the spark that keeps your engine going. Without it, your vehicle wouldn’t work — the battery would quickly drain and you’d be stuck calling for jumper cables.…

    The post Bodyweight Workout: “Heart Alternator” appeared first on Whole Life Challenge.

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    Bodyweight Workout: “The Long Mile” https://www.wholelifechallenge.com/bodyweight-workout-the-long-mile/ https://www.wholelifechallenge.com/bodyweight-workout-the-long-mile/#respond Thu, 11 Aug 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4509 For this one, a simple bodyweight workout: run a mile as fast as you can.

    The catch — you’ll stop every sixty seconds and do a set of air squats. The clock continues, though, so you’ll need to get through the squats as quickly as possible and get back to your run.

    The clock only stops when you’ve covered one mile. …

    The post Bodyweight Workout: “The Long Mile” appeared first on Whole Life Challenge.

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    For this one, a simple bodyweight workout: run a mile as fast as you can.

    The catch — you’ll stop every sixty seconds and do a set of air squats. The clock continues, though, so you’ll need to get through the squats as quickly as possible and get back to your run.

    The clock only stops when you’ve covered one mile. …

    The post Bodyweight Workout: “The Long Mile” appeared first on Whole Life Challenge.

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    How to Fix Your Squat and Get Better at Life https://www.wholelifechallenge.com/how-to-fix-your-squat-and-get-better-at-life/ https://www.wholelifechallenge.com/how-to-fix-your-squat-and-get-better-at-life/#respond Mon, 01 Aug 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4530 The bodyweight squat is an essential movement that you’re most likely using daily. The natural primal resting position is the deep squat. You squat to pick up objects or to inspect something on the ground. You even squat to sit up from or down on the couch.

    The question is, are you squatting correctly and what issues are keeping you from performing a clean squat?…

    The post How to Fix Your Squat and Get Better at Life appeared first on Whole Life Challenge.

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    The bodyweight squat is an essential movement that you’re most likely using daily. The natural primal resting position is the deep squat. You squat to pick up objects or to inspect something on the ground. You even squat to sit up from or down on the couch.

    The question is, are you squatting correctly and what issues are keeping you from performing a clean squat?…

    The post How to Fix Your Squat and Get Better at Life appeared first on Whole Life Challenge.

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    Bodyweight Workout: Build Your Stamina https://www.wholelifechallenge.com/bodyweight-workout-build-your-stamina/ https://www.wholelifechallenge.com/bodyweight-workout-build-your-stamina/#respond Thu, 21 Jul 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4434 The burpee is an excellent exercise for building anaerobic stamina, giving you the ability to work at near-maximal effort for longer periods of time. This is a great adaptation for improving performance at nearly any sport or fitness pursuit.

    In this bodyweight workout, you’ll do a set number of burpees every two minutes (and rest for the remaining time), alternating periods of hard work with recovery, thereby allowing you to put maximum effort into each set.…

    The post Bodyweight Workout: Build Your Stamina appeared first on Whole Life Challenge.

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    The burpee is an excellent exercise for building anaerobic stamina, giving you the ability to work at near-maximal effort for longer periods of time. This is a great adaptation for improving performance at nearly any sport or fitness pursuit.

    In this bodyweight workout, you’ll do a set number of burpees every two minutes (and rest for the remaining time), alternating periods of hard work with recovery, thereby allowing you to put maximum effort into each set.…

    The post Bodyweight Workout: Build Your Stamina appeared first on Whole Life Challenge.

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    The One-Day Push-Up Challenge https://www.wholelifechallenge.com/pushup-bodyweight-challenge/ https://www.wholelifechallenge.com/pushup-bodyweight-challenge/#respond Fri, 15 Jul 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4486 The push-up holds tremendous fitness benefits. It requires (and builds) strong abs and erectors while fully engaging the upper body, including the shoulders, chest, and triceps.

    It is an outstanding movement, and it’s time to incorporate it into your routine.

    The Challenge

    This week, a simple bodyweight challenge. You’ll do 10 sets of push-ups in one day.

    Space them out as you see fit, but you must complete all sets between the time you wake up and the time you go to sleep.…

    The post The One-Day Push-Up Challenge appeared first on Whole Life Challenge.

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    The push-up holds tremendous fitness benefits. It requires (and builds) strong abs and erectors while fully engaging the upper body, including the shoulders, chest, and triceps.

    It is an outstanding movement, and it’s time to incorporate it into your routine.

    The Challenge

    This week, a simple bodyweight challenge. You’ll do 10 sets of push-ups in one day.…

    The post The One-Day Push-Up Challenge appeared first on Whole Life Challenge.

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    A Simple Bodyweight Workout You Can Do Anywhere https://www.wholelifechallenge.com/a-simple-bodyweight-workout-you-can-do-anywhere/ https://www.wholelifechallenge.com/a-simple-bodyweight-workout-you-can-do-anywhere/#comments Wed, 13 Jul 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4314 This is a simple bodyweight workout that’s good for everyone from beginners to advanced athletes. The difficulty of the exercises and intensity of the workout is totally up to you. In the video, I’ll show you how to adjust for your ability and fitness level.

    This workout only requires a little free space and your own body – you don’t need any equipment!…

    The post A Simple Bodyweight Workout You Can Do Anywhere appeared first on Whole Life Challenge.

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    This is a simple bodyweight workout that’s good for everyone from beginners to advanced athletes. The difficulty of the exercises and intensity of the workout is totally up to you. In the video, I’ll show you how to adjust for your ability and fitness level.

    This workout only requires a little free space and your own body – you don’t need any equipment!…

    The post A Simple Bodyweight Workout You Can Do Anywhere appeared first on Whole Life Challenge.

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    A Glute Education: 3-Phase Program for a Better Booty https://www.wholelifechallenge.com/glute-amnesia-3-phase-program-for-a-better-booty/ https://www.wholelifechallenge.com/glute-amnesia-3-phase-program-for-a-better-booty/#comments Fri, 08 Jul 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4196 The glutes can be thought of as the powerhouse for human movement. They play a key role in almost every single movement you do on a daily basis.

    It’s not hard to see why your glutes are so important. After all, they’re responsible for hip drive, hip extension, leg abduction, external rotation of the legs, stabilization of the knee, and stabilization of the pelvis.…

    The post A Glute Education: 3-Phase Program for a Better Booty appeared first on Whole Life Challenge.

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    The glutes can be thought of as the powerhouse for human movement. They play a key role in almost every single movement you do on a daily basis.

    It’s not hard to see why your glutes are so important. After all, they’re responsible for hip drive, hip extension, leg abduction, external rotation of the legs, stabilization of the knee, and stabilization of the pelvis.…

    The post A Glute Education: 3-Phase Program for a Better Booty appeared first on Whole Life Challenge.

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    The Best Way to Begin Kettlebell Training https://www.wholelifechallenge.com/the-best-way-to-begin-kettlebell-training/ https://www.wholelifechallenge.com/the-best-way-to-begin-kettlebell-training/#respond Thu, 30 Jun 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4136 There are a number of pathways open to people looking to begin kettlebell training:

  • Option A is with swings during a CrossFit workout.
  • Option B is by training with an RKC- or StrongFirst-certified instructor.
  • Option C is via corrective exercise work through systems such as the FMS with exercises like the get-up.
  • Option D is through girevoy sport, which is the sport of kettlebell lifting.
  • The post The Best Way to Begin Kettlebell Training appeared first on Whole Life Challenge.

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    There are a number of pathways open to people looking to begin kettlebell training:

  • Option A is with swings during a CrossFit workout.
  • Option B is by training with an RKC- or StrongFirst-certified instructor.
  • Option C is via corrective exercise work through systems such as the FMS with exercises like the get-up.
  • Option D is through girevoy sport, which is the sport of kettlebell lifting.
  • The post The Best Way to Begin Kettlebell Training appeared first on Whole Life Challenge.

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    Bodyweight Workout: Build Your Core https://www.wholelifechallenge.com/bodyweight-workout-build-your-core/ https://www.wholelifechallenge.com/bodyweight-workout-build-your-core/#respond Thu, 09 Jun 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4332 Workout Overview

    Athletic ability, strength, and performance all come from a strong core. Your abs and lower back are the glue that connects your upper and lower body. When they’re strong, you’re strong. In fact, if I was to advise anyone on the single best thing they could do to enhance nearly any type of physical performance, that advice would be simple: build your core.…

    The post Bodyweight Workout: Build Your Core appeared first on Whole Life Challenge.

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    Athletic ability, strength, and performance all come from a strong core. Your abs and lower back are the glue that connects your upper and lower body. When they’re strong, you’re strong. In fact, if I was to advise anyone on the single best thing they could do to enhance nearly any type of physical performance, that advice would be simple: build your core.…

    The post Bodyweight Workout: Build Your Core appeared first on Whole Life Challenge.

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    How to Design Your Own Highly Efficient Strength Training Program https://www.wholelifechallenge.com/how-to-design-your-own-highly-efficient-strength-training-program/ https://www.wholelifechallenge.com/how-to-design-your-own-highly-efficient-strength-training-program/#comments Mon, 30 May 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4112 The Pareto principle, or the 80-20 rule, states that 80% of your results will come from 20% of your efforts. In other words, your most important task will yield nearly all of your results. This principle is often emphasized in the business and sales world, but it also applies to training and fitness.

    A lot of training programs contain unnecessary fluff, likely stemming from the “more is better” mindset.…

    The post How to Design Your Own Highly Efficient Strength Training Program appeared first on Whole Life Challenge.

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    The Pareto principle, or the 80-20 rule, states that 80% of your results will come from 20% of your efforts. In other words, your most important task will yield nearly all of your results. This principle is often emphasized in the business and sales world, but it also applies to training and fitness.

    A lot of training programs contain unnecessary fluff, likely stemming from the “more is better” mindset.…

    The post How to Design Your Own Highly Efficient Strength Training Program appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/how-to-design-your-own-highly-efficient-strength-training-program/feed/ 1
    Bodyweight Workout: Sprinting https://www.wholelifechallenge.com/bodyweight-workout-sprinting/ https://www.wholelifechallenge.com/bodyweight-workout-sprinting/#respond Thu, 26 May 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4248 Lots of people run, but few people sprint.

    More should (including you). Sprinting is one of the most effective exercises you can do, bar none.

    As a sprinter, you’ll build speed, burn fat, gain lean muscle, and have fun doing it. On top of those benefits, you’ll increase your aerobic ability, even while running distances far short of a mile. Sprinting may be the ultimate bodyweight workout.…

    The post Bodyweight Workout: Sprinting appeared first on Whole Life Challenge.

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    Lots of people run, but few people sprint.

    More should (including you). Sprinting is one of the most effective exercises you can do, bar none.

    As a sprinter, you’ll build speed, burn fat, gain lean muscle, and have fun doing it. On top of those benefits, you’ll increase your aerobic ability, even while running distances far short of a mile.…

    The post Bodyweight Workout: Sprinting appeared first on Whole Life Challenge.

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    Bodyweight Workout: 12-Minute Cardio Blast https://www.wholelifechallenge.com/bodyweight-workout-12-minute-cardio-blast/ https://www.wholelifechallenge.com/bodyweight-workout-12-minute-cardio-blast/#respond Thu, 19 May 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4125 This 12-minute bodyweight workout will build your stamina and cardiovascular capacity, and will prove a challenge, regardless of your fitness level.

    The best part: it requires no equipment at all—just a few square feet of floor space.

    Your Bodyweight Workout:

    1. Set your clock for 12 minutes (a cell phone timer or alarm works great for this)
    2. Do 5 Burpees, 10 Sit-ups, and 15 Squats
    3. Repeat as many times as possible until the 12 minutes is up

    Movement Tips:

    Burpees: A burpee is performed from standing.  …

    The post Bodyweight Workout: 12-Minute Cardio Blast appeared first on Whole Life Challenge.

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    This 12-minute bodyweight workout will build your stamina and cardiovascular capacity, and will prove a challenge, regardless of your fitness level.

    The best part: it requires no equipment at all—just a few square feet of floor space.

    Your Bodyweight Workout:
    1. Set your clock for 12 minutes (a cell phone timer or alarm works great for this)
    2. Do 5 Burpees, 10 Sit-ups, and 15 Squats
    3. Repeat as many times as possible until the 12 minutes is up
    Movement Tips:

    Burpees: A burpee is performed from standing.  …

    The post Bodyweight Workout: 12-Minute Cardio Blast appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/bodyweight-workout-12-minute-cardio-blast/feed/ 0
    6 Steps to Building an Exercise Habit https://www.wholelifechallenge.com/6-steps-to-building-an-exercise-habit/ https://www.wholelifechallenge.com/6-steps-to-building-an-exercise-habit/#comments Thu, 28 Apr 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=3826 Exercise can become automatic, as easy as the sun rising, a natural and consistent part of your day. Getting to this point, where the benefits of exercise accrue via consistency, takes a bit of work. Luckily, it’s easy to do if you have the right instructions.

    Motivation and Reward

    The first step, as with all habits, is to find the appropriate motivation. …

    The post 6 Steps to Building an Exercise Habit appeared first on Whole Life Challenge.

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    Exercise can become automatic, as easy as the sun rising, a natural and consistent part of your day. Getting to this point, where the benefits of exercise accrue via consistency, takes a bit of work. Luckily, it’s easy to do if you have the right instructions.

    Motivation and Reward

    The first step, as with all habits, is to find the appropriate motivation. …

    The post 6 Steps to Building an Exercise Habit appeared first on Whole Life Challenge.

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    Choose Your Own Adventure With the Whole Life Challenge https://www.wholelifechallenge.com/choose-adventure/ https://www.wholelifechallenge.com/choose-adventure/#comments Mon, 14 Mar 2022 12:00:00 +0000 http://www.wholelifechallenge.com/?p=2699 Ten minutes of exercise a day doesn’t seem like very much activity for a fitness challenge, does it? As traditional challenges go, some rules — this one included — might seem a little relaxed on paper. It’s almost a bit like “choose your own adventure.”

    As you may have noticed by now, you can use this Challenge to get in to great shape, but we had a completely different kind of transformation in mind when we created it.…

    The post Choose Your Own Adventure With the Whole Life Challenge appeared first on Whole Life Challenge.

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    Ten minutes of exercise a day doesn’t seem like very much activity for a fitness challenge, does it? As traditional challenges go, some rules — this one included — might seem a little relaxed on paper. It’s almost a bit like “choose your own adventure.”

    As you may have noticed by now, you can use this Challenge to get in to great shape, but we had a completely different kind of transformation in mind when we created it.…

    The post Choose Your Own Adventure With the Whole Life Challenge appeared first on Whole Life Challenge.

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    How to Launch a Successful Post-Holiday Exercise Plan of Attack https://www.wholelifechallenge.com/how-to-launch-a-successful-post-holiday-exercise-plan-of-attack/ https://www.wholelifechallenge.com/how-to-launch-a-successful-post-holiday-exercise-plan-of-attack/#respond Mon, 27 Dec 2021 13:00:00 +0000 https://www.wholelifechallenge.com/?p=6738 It’s easy to get derailed during the holiday season. Work accelerates because everyone is frantically trying to finish tasks before the end of the year, but this happens at a time when most people’s brains are already in vacation mode. With more work on your plate and everybody else moving at a slower pace, it’s easy for things like your training to take a back seat.…

    The post How to Launch a Successful Post-Holiday Exercise Plan of Attack appeared first on Whole Life Challenge.

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    It’s easy to get derailed during the holiday season. Work accelerates because everyone is frantically trying to finish tasks before the end of the year, but this happens at a time when most people’s brains are already in vacation mode. With more work on your plate and everybody else moving at a slower pace, it’s easy for things like your training to take a back seat.…

    The post How to Launch a Successful Post-Holiday Exercise Plan of Attack appeared first on Whole Life Challenge.

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    Why You Need to Focus on Moving Better vs. Looking Better This Year https://www.wholelifechallenge.com/why-you-need-to-focus-on-moving-better-vs-looking-better-this-year/ https://www.wholelifechallenge.com/why-you-need-to-focus-on-moving-better-vs-looking-better-this-year/#comments Thu, 23 Dec 2021 13:00:00 +0000 https://www.wholelifechallenge.com/?p=9325 Every year some sixty million Americans try a new fitness routine. But more than 50% of them drop out within six months.

    There are a variety of reasons people give for jumping off the fitness train — among the chief complaints are that exercise is hard, life gets too busy, and the failure to reach a goal. More than anything, though, people stop doing something when they stop getting better at it.…

    The post Why You Need to Focus on Moving Better vs. Looking Better This Year appeared first on Whole Life Challenge.

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    Every year some sixty million Americans try a new fitness routine. But more than 50% of them drop out within six months.

    There are a variety of reasons people give for jumping off the fitness train — among the chief complaints are that exercise is hard, life gets too busy, and the failure to reach a goal.…

    The post Why You Need to Focus on Moving Better vs. Looking Better This Year appeared first on Whole Life Challenge.

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    How to Create Your Own Workout Plan: A Guide for Beginners https://www.wholelifechallenge.com/how-to-design-your-own-workout-program-a-guide-for-beginners/ https://www.wholelifechallenge.com/how-to-design-your-own-workout-program-a-guide-for-beginners/#comments Sat, 24 Jul 2021 12:00:00 +0000 https://www.wholelifechallenge.com/?p=3974 Let’s be honest: trainers are expensive. The good ones are worth their weight in gold, creating awesome changes in a short period of time, but a dedicated trainer is still beyond most people’s budget.

    That doesn’t mean you shouldn’t get the benefit of an intelligent, well-designed program. In this article, I’m going to teach you how to create your own. You’ll learn to think like a trainer and build an effective workout routine, one that gets you the results you want (without the need to spend thousands of dollars at the gym).…

    The post How to Create Your Own Workout Plan: A Guide for Beginners appeared first on Whole Life Challenge.

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    Let’s be honest: trainers are expensive. The good ones are worth their weight in gold, creating awesome changes in a short period of time, but a dedicated trainer is still beyond most people’s budget.

    That doesn’t mean you shouldn’t get the benefit of an intelligent, well-designed program. In this article, I’m going to teach you how to create your own.…

    The post How to Create Your Own Workout Plan: A Guide for Beginners appeared first on Whole Life Challenge.

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    5 Things to Do When You Don’t Feel Like Exercising https://www.wholelifechallenge.com/5-things-to-do-when-you-dont-feel-like-exercising/ https://www.wholelifechallenge.com/5-things-to-do-when-you-dont-feel-like-exercising/#comments Fri, 30 Apr 2021 12:00:46 +0000 https://www.wholelifechallenge.com/?p=5658 We’ve all been there — you just don’t feel like exercising today. You know you should, you know it’s in your best interest, but your head’s just not in the game. Maybe you’re stressed or your body is telling you it’s not up to the task. Whatever it is, you’re just not into getting your exercise today.

    It’s okay. This probably isn’t the first time this has happened and it most likely won’t be the last.…

    The post 5 Things to Do When You Don’t Feel Like Exercising appeared first on Whole Life Challenge.

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    We’ve all been there — you just don’t feel like exercising today. You know you should, you know it’s in your best interest, but your head’s just not in the game. Maybe you’re stressed or your body is telling you it’s not up to the task. Whatever it is, you’re just not into getting your exercise today.…

    The post 5 Things to Do When You Don’t Feel Like Exercising appeared first on Whole Life Challenge.

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    The Best Pulling Exercises for Barbell, Kettlebell, and Bodyweight Training https://www.wholelifechallenge.com/the-best-pulling-exercises-for-barbell-kettlebell-and-bodyweight-training/ https://www.wholelifechallenge.com/the-best-pulling-exercises-for-barbell-kettlebell-and-bodyweight-training/#comments Mon, 26 Apr 2021 05:30:33 +0000 https://www.wholelifechallenge.com/?p=8461 The running joke within fitness circles is that Monday is International Bench Press Day. This comes from the days when bodybuilding ruled the roost and people split their workouts into specific days for certain body parts.

    What makes this funny, when viewed through a strength lens, is that the muscles that push only make up about 30% of the muscles of the body.…

    The post The Best Pulling Exercises for Barbell, Kettlebell, and Bodyweight Training appeared first on Whole Life Challenge.

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    The running joke within fitness circles is that Monday is International Bench Press Day. This comes from the days when bodybuilding ruled the roost and people split their workouts into specific days for certain body parts.

    What makes this funny, when viewed through a strength lens, is that the muscles that push only make up about 30% of the muscles of the body.…

    The post The Best Pulling Exercises for Barbell, Kettlebell, and Bodyweight Training appeared first on Whole Life Challenge.

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    DOMS 101: What It Is and How to Deal with It https://www.wholelifechallenge.com/doms-101-what-it-is-and-how-to-deal-with-it/ https://www.wholelifechallenge.com/doms-101-what-it-is-and-how-to-deal-with-it/#comments Mon, 19 Apr 2021 06:00:17 +0000 https://www.wholelifechallenge.com/?p=7568 If you’re new to the fitness world, you may not have heard of DOMS before. But chances are decent that you will experience it firsthand at some point in your health and wellness journey. As you become more experienced at exercise, you’ll get better at gauging your intensity and workload, but in the beginning, you may overshoot — and DOMS may be the result.…

    The post DOMS 101: What It Is and How to Deal with It appeared first on Whole Life Challenge.

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    If you’re new to the fitness world, you may not have heard of DOMS before. But chances are decent that you will experience it firsthand at some point in your health and wellness journey. As you become more experienced at exercise, you’ll get better at gauging your intensity and workload, but in the beginning, you may overshoot — and DOMS may be the result.…

    The post DOMS 101: What It Is and How to Deal with It appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/doms-101-what-it-is-and-how-to-deal-with-it/feed/ 1
    The Best Pushing Exercises for Barbell, Kettlebell, and Bodyweight Training https://www.wholelifechallenge.com/the-best-pushing-exercises-for-barbell-kettlebell-and-bodyweight-training/ https://www.wholelifechallenge.com/the-best-pushing-exercises-for-barbell-kettlebell-and-bodyweight-training/#respond Wed, 14 Apr 2021 12:00:19 +0000 https://www.wholelifechallenge.com/?p=8004 Training is simple. We make it far more complex than it really needs to be. Lift more weight — either by performing a higher volume (sets x reps) or by increasing intensity (lifting a heavier weight) — and you’ll improve. However, there are some exercises that should be considered your main courses and others that don’t even rate a mention on the kids’ menu.…

    The post The Best Pushing Exercises for Barbell, Kettlebell, and Bodyweight Training appeared first on Whole Life Challenge.

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    Training is simple. We make it far more complex than it really needs to be. Lift more weight — either by performing a higher volume (sets x reps) or by increasing intensity (lifting a heavier weight) — and you’ll improve. However, there are some exercises that should be considered your main courses and others that don’t even rate a mention on the kids’ menu.…

    The post The Best Pushing Exercises for Barbell, Kettlebell, and Bodyweight Training appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/the-best-pushing-exercises-for-barbell-kettlebell-and-bodyweight-training/feed/ 0
    Why 10 Minutes Of Exercise Per Day Is Enough To Get You Results https://www.wholelifechallenge.com/why-10-minutes-of-exercise-per-day-is-enough-to-get-you-results/ https://www.wholelifechallenge.com/why-10-minutes-of-exercise-per-day-is-enough-to-get-you-results/#respond Mon, 05 Apr 2021 01:00:26 +0000 http://www.wholelifechallenge.com/?p=13277 This question comes up a lot from people doing the Whole Life Challenge:

    “Why only 10 minutes of exercise a day? That doesn’t seem like much!”

    But let’s reframe the question a bit. Ask yourself this: “Could 10 minutes really make a difference? Can that get me where I want to go? Can it get me the results I want?”

    The answer is yes, it can!…

    The post Why 10 Minutes Of Exercise Per Day Is Enough To Get You Results appeared first on Whole Life Challenge.

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    This question comes up a lot from people doing the Whole Life Challenge:

    “Why only 10 minutes of exercise a day? That doesn’t seem like much!”

    But let’s reframe the question a bit. Ask yourself this: “Could 10 minutes really make a difference? Can that get me where I want to go? Can it get me the results I want?”…

    The post Why 10 Minutes Of Exercise Per Day Is Enough To Get You Results appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/why-10-minutes-of-exercise-per-day-is-enough-to-get-you-results/feed/ 0
    Fitness After 40: A Simple Plan for Life-Long Health https://www.wholelifechallenge.com/fitness-after-40-a-simple-plan-for-life-long-health/ https://www.wholelifechallenge.com/fitness-after-40-a-simple-plan-for-life-long-health/#comments Wed, 31 Mar 2021 06:00:32 +0000 https://www.wholelifechallenge.com/?p=4459 Not long ago, doctors told people to slow down once they reached 40. To take it easy. They believed when it came to “fitness after 40” that the heart couldn’t withstand much stress and it was best to just put your feet up for the rest of your life.

    Obviously things have changed, and we have a number of amazing humans to thank for it.…

    The post Fitness After 40: A Simple Plan for Life-Long Health appeared first on Whole Life Challenge.

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    Not long ago, doctors told people to slow down once they reached 40. To take it easy. They believed when it came to “fitness after 40” that the heart couldn’t withstand much stress and it was best to just put your feet up for the rest of your life.

    Obviously things have changed, and we have a number of amazing humans to thank for it.…

    The post Fitness After 40: A Simple Plan for Life-Long Health appeared first on Whole Life Challenge.

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    Why You Need to Test Your Balance (Plus 3 Exercises to Improve It) https://www.wholelifechallenge.com/why-you-need-to-test-your-balance-plus-3-exercises-to-improve-it/ https://www.wholelifechallenge.com/why-you-need-to-test-your-balance-plus-3-exercises-to-improve-it/#comments Fri, 26 Mar 2021 05:30:42 +0000 https://www.wholelifechallenge.com/?p=9193 Balance is something crucial to our safety in life, yet it is one of those things we take for granted in our youth. And even as we reach the age of 40 and beyond, it still often doesn’t get a lot of attention.

    Like most things related to our bodies, it is easier to maintain a skill than it is to build it back up after having lost it.…

    The post Why You Need to Test Your Balance (Plus 3 Exercises to Improve It) appeared first on Whole Life Challenge.

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    Balance is something crucial to our safety in life, yet it is one of those things we take for granted in our youth. And even as we reach the age of 40 and beyond, it still often doesn’t get a lot of attention.

    Like most things related to our bodies, it is easier to maintain a skill than it is to build it back up after having lost it.…

    The post Why You Need to Test Your Balance (Plus 3 Exercises to Improve It) appeared first on Whole Life Challenge.

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    How to Strengthen Your Belly and Back with Just 2 Exercises https://www.wholelifechallenge.com/how-to-strengthen-your-belly-and-back-with-just-2-exercises/ https://www.wholelifechallenge.com/how-to-strengthen-your-belly-and-back-with-just-2-exercises/#comments Wed, 24 Mar 2021 06:00:14 +0000 https://www.wholelifechallenge.com/?p=8438 Let’s be honest — we all know that a strong core is good for our back health, our posture, and our performance in our activities of choice, but core workouts aren’t really the most fun thing to do.

    We’re all busy people, and we all want the most bang for our buck when we set aside the time for exercise. Am I right?…

    The post How to Strengthen Your Belly and Back with Just 2 Exercises appeared first on Whole Life Challenge.

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    Let’s be honest — we all know that a strong core is good for our back health, our posture, and our performance in our activities of choice, but core workouts aren’t really the most fun thing to do.

    We’re all busy people, and we all want the most bang for our buck when we set aside the time for exercise.…

    The post How to Strengthen Your Belly and Back with Just 2 Exercises appeared first on Whole Life Challenge.

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    Can’t Do Sit-ups? 3 Awesome (and Fun) Ab Workouts for You https://www.wholelifechallenge.com/cant-do-sit-ups-3-awesome-and-fun-ab-workouts-for-you/ https://www.wholelifechallenge.com/cant-do-sit-ups-3-awesome-and-fun-ab-workouts-for-you/#respond Mon, 08 Mar 2021 06:00:37 +0000 https://www.wholelifechallenge.com/?p=6739 After running a gym for a while, I noticed that many women who have had children can’t do sit-ups anymore. Now there’s a strange gap in evolutionary pressure! I won’t dispute that we were “born to run,” but I’m going to go out on a limb and suggest we were not “born to do sit-ups.”

    Which isn’t really a problem, since you don’t need to do sit-ups to get great abs.…

    The post Can’t Do Sit-ups? 3 Awesome (and Fun) Ab Workouts for You appeared first on Whole Life Challenge.

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    After running a gym for a while, I noticed that many women who have had children can’t do sit-ups anymore. Now there’s a strange gap in evolutionary pressure! I won’t dispute that we were “born to run,” but I’m going to go out on a limb and suggest we were not “born to do sit-ups.”

    Which isn’t really a problem, since you don’t need to do sit-ups to get great abs.…

    The post Can’t Do Sit-ups? 3 Awesome (and Fun) Ab Workouts for You appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/cant-do-sit-ups-3-awesome-and-fun-ab-workouts-for-you/feed/ 0
    5 Ways to Get Fit and Strong If You Hate Lifting Weights https://www.wholelifechallenge.com/5-ways-to-get-fit-and-strong-if-you-hate-lifting-weights/ https://www.wholelifechallenge.com/5-ways-to-get-fit-and-strong-if-you-hate-lifting-weights/#comments Wed, 03 Mar 2021 16:00:51 +0000 https://www.wholelifechallenge.com/?p=7151 One of the best things I’ve read in months was a quotation from Hall of Fame basketball player Allen Iverson. When asked why he didn’t lift weights during his storied fifteen-year career, “The Answer” answered simply, “That [stuff] was too heavy.”

    While Iverson’s response is hilarious, it’s also a head-scratcher considering he was one of the most dominant players of his era.…

    The post 5 Ways to Get Fit and Strong If You Hate Lifting Weights appeared first on Whole Life Challenge.

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    One of the best things I’ve read in months was a quotation from Hall of Fame basketball player Allen Iverson. When asked why he didn’t lift weights during his storied fifteen-year career, “The Answer” answered simply, “That [stuff] was too heavy.”

    While Iverson’s response is hilarious, it’s also a head-scratcher considering he was one of the most dominant players of his era.…

    The post 5 Ways to Get Fit and Strong If You Hate Lifting Weights appeared first on Whole Life Challenge.

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    How to Boost Your Immune System: Part 2, Exercise https://www.wholelifechallenge.com/how-to-boost-immune-system-exercise/ https://www.wholelifechallenge.com/how-to-boost-immune-system-exercise/#respond Thu, 14 Jan 2021 13:00:19 +0000 http://www.wholelifechallenge.com/?p=13890 So does regular exercise actually help your immune system protect you against disease and infection?

    Well, there’s not a whole lot of argument that exercise and other physical activity is an important part of a healthy life. The healthiest people in the world move regularly. Whether it’s the famous centenarians from the world’s Blue Zones or high performers in sports and business (or even playing with grandkids), the people who stay the healthiest don’t just sit there.…

    The post How to Boost Your Immune System: Part 2, Exercise appeared first on Whole Life Challenge.

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    So does regular exercise actually help your immune system protect you against disease and infection?

    Well, there’s not a whole lot of argument that exercise and other physical activity is an important part of a healthy life. The healthiest people in the world move regularly. Whether it’s the famous centenarians from the world’s Blue Zones or high performers in sports and business (or even playing with grandkids), the people who stay the healthiest don’t just sit there.…

    The post How to Boost Your Immune System: Part 2, Exercise appeared first on Whole Life Challenge.

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    Bodyweight Workout: Prep for Skiing and Snowboarding https://www.wholelifechallenge.com/bodyweight-workout-of-the-week-december-16th-2015/ https://www.wholelifechallenge.com/bodyweight-workout-of-the-week-december-16th-2015/#comments Mon, 14 Dec 2020 16:00:35 +0000 https://www.wholelifechallenge.com/?p=4206 This bodyweight workout will test your leg stamina and strength while building your core. It’s perfect training for skiing and snowboarding (and you can do it anywhere).

    Here’s the sequence:

    1. 10 Walking Lunges
    2. 10 Tuck Jumps
    3. 10 Mountain Climbers

    Repeat the sequence 5 times if you’re a beginner athlete, 7 times if you’re an intermediate athlete, and 10times if you’re advanced.…

    The post Bodyweight Workout: Prep for Skiing and Snowboarding appeared first on Whole Life Challenge.

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    This bodyweight workout will test your leg stamina and strength while building your core. It’s perfect training for skiing and snowboarding (and you can do it anywhere).

    Here’s the sequence:

    1. 10 Walking Lunges
    2. 10 Tuck Jumps
    3. 10 Mountain Climbers

    Repeat the sequence 5 times if you’re a beginner athlete, 7 times if you’re an intermediate athlete, and 10times if you’re advanced.…

    The post Bodyweight Workout: Prep for Skiing and Snowboarding appeared first on Whole Life Challenge.

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    Thanksgiving Running Workout https://www.wholelifechallenge.com/thanksgiving-running-workout-2015/ https://www.wholelifechallenge.com/thanksgiving-running-workout-2015/#respond Mon, 23 Nov 2020 16:00:23 +0000 https://www.wholelifechallenge.com/?p=4063 You’re about to have an awesome day: turkey, pie, family and friends.

    Before you get down to the real business of Thanksgiving, grab a quick workout: You can do this one anywhere, and you’ll rev up your metabolism before dinner.

    It’s a “Fartlek” (don’t laugh), which is Swedish for “speed play.” The idea is to mix near-maximal sprints and kicks with your normal endurance running pace.…

    The post Thanksgiving Running Workout appeared first on Whole Life Challenge.

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    You’re about to have an awesome day: turkey, pie, family and friends.

    Before you get down to the real business of Thanksgiving, grab a quick workout: You can do this one anywhere, and you’ll rev up your metabolism before dinner.

    It’s a “Fartlek” (don’t laugh), which is Swedish for “speed play.” The idea is to mix near-maximal sprints and kicks with your normal endurance running pace.…

    The post Thanksgiving Running Workout appeared first on Whole Life Challenge.

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    Why You Need Both Strength and Cardio—and How to Fit It All In https://www.wholelifechallenge.com/why-you-need-both-strength-and-cardio/ https://www.wholelifechallenge.com/why-you-need-both-strength-and-cardio/#respond Thu, 29 Oct 2020 15:00:13 +0000 https://www.wholelifechallenge.com/?p=7677 Trying to find a workout routine that fits into your already packed schedule can be challenging. When faced with this dilemma, many of us attempt to solve the problem by choosing either cardio training or strength training. And not without precedent — even within the fitness world, you have people who swear by cardio and those who love to pump weights.…

    The post Why You Need Both Strength and Cardio—and How to Fit It All In appeared first on Whole Life Challenge.

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    Trying to find a workout routine that fits into your already packed schedule can be challenging. When faced with this dilemma, many of us attempt to solve the problem by choosing either cardio training or strength training. And not without precedent — even within the fitness world, you have people who swear by cardio and those who love to pump weights.…

    The post Why You Need Both Strength and Cardio—and How to Fit It All In appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/why-you-need-both-strength-and-cardio/feed/ 0
    The 4 Core Exercises You Need to Be Doing After Age 40 https://www.wholelifechallenge.com/the-4-core-exercises-you-need-to-be-doing-after-age-40/ https://www.wholelifechallenge.com/the-4-core-exercises-you-need-to-be-doing-after-age-40/#respond Mon, 05 Oct 2020 15:00:08 +0000 https://www.wholelifechallenge.com/?p=9014 A strong core is crucial at any age, but it’s something we lose focus on as we get older. This is something I see is many adults over the age of 40. Often, we train less as we get older, and as a result we do fewer core exercises and lack core strength. We may also have a bit of extra weight around the mid-section, and if we already don’t have adequate strength to support our core, then adding extra weight is only going to lead to complications such as hip and back pain.…

    The post The 4 Core Exercises You Need to Be Doing After Age 40 appeared first on Whole Life Challenge.

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    A strong core is crucial at any age, but it’s something we lose focus on as we get older. This is something I see is many adults over the age of 40. Often, we train less as we get older, and as a result we do fewer core exercises and lack core strength. We may also have a bit of extra weight around the mid-section, and if we already don’t have adequate strength to support our core, then adding extra weight is only going to lead to complications such as hip and back pain.…

    The post The 4 Core Exercises You Need to Be Doing After Age 40 appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/the-4-core-exercises-you-need-to-be-doing-after-age-40/feed/ 0
    Strength Training for Women: 9 Things That Bust the Myths https://www.wholelifechallenge.com/strength-training-for-women-9-things-that-bust-the-myths/ https://www.wholelifechallenge.com/strength-training-for-women-9-things-that-bust-the-myths/#respond Mon, 21 Sep 2020 15:00:39 +0000 https://www.wholelifechallenge.com/?p=8718 I admit I cruised through school as a full-time nerd with no time for sports. In my senior year of college, I finally discovered the world of strength training at an all-women’s gym. That’s right, all female members, all female trainers. And I can still tell you the names of each of the women who showed me how to correctly lift weights, whether it was by volunteering to be my workout buddy or sharing new workout programs.…

    The post Strength Training for Women: 9 Things That Bust the Myths appeared first on Whole Life Challenge.

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    I admit I cruised through school as a full-time nerd with no time for sports. In my senior year of college, I finally discovered the world of strength training at an all-women’s gym. That’s right, all female members, all female trainers. And I can still tell you the names of each of the women who showed me how to correctly lift weights, whether it was by volunteering to be my workout buddy or sharing new workout programs.…

    The post Strength Training for Women: 9 Things That Bust the Myths appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/strength-training-for-women-9-things-that-bust-the-myths/feed/ 0
    Why Endless Crunches are NOT the Way to a Flat Stomach https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/ https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/#respond Thu, 10 Sep 2020 15:00:49 +0000 https://www.wholelifechallenge.com/?p=4491 We are bombarded with social media, magazine ads, and infomercials of tanned, shiny men with rippling washboard abs or fit chicks in sports bras with tight, flat, super-smooth stomachs. And endless crunches are the answer to achieving that illustrious six-pack or tiny waistline – or so most media hype would have you believe.

    In reality, regardless if you are a guy, girl, or new mother who wants to tighten her tummy, doing endless crunches or sit-ups is not the way to get a flat stomach.…

    The post Why Endless Crunches are NOT the Way to a Flat Stomach appeared first on Whole Life Challenge.

    ]]>
    We are bombarded with social media, magazine ads, and infomercials of tanned, shiny men with rippling washboard abs or fit chicks in sports bras with tight, flat, super-smooth stomachs. And endless crunches are the answer to achieving that illustrious six-pack or tiny waistline – or so most media hype would have you believe.

    In reality, regardless if you are a guy, girl, or new mother who wants to tighten her tummy, doing endless crunches or sit-ups is not the way to get a flat stomach.…

    The post Why Endless Crunches are NOT the Way to a Flat Stomach appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/feed/ 0
    Setting Athletic Goals: A Primer for Normal People https://www.wholelifechallenge.com/setting-athletic-goals-a-primer-for-normal-people/ https://www.wholelifechallenge.com/setting-athletic-goals-a-primer-for-normal-people/#comments Tue, 01 Sep 2020 16:00:48 +0000 https://www.wholelifechallenge.com/?p=3948 Odds are, you don’t consider yourself a professional athlete. You train for fun, for health, for stress relief, but you’re not worried about winning your next hockey game or crushing the Tour de France next July. You’re a casual exerciser, and your goals don’t stretch beyond getting to the gym tomorrow and getting outside a few times this weekend.

    While exercise for its own sake is admirable, it’s hard to maintain.…

    The post Setting Athletic Goals: A Primer for Normal People appeared first on Whole Life Challenge.

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    Odds are, you don’t consider yourself a professional athlete. You train for fun, for health, for stress relief, but you’re not worried about winning your next hockey game or crushing the Tour de France next July. You’re a casual exerciser, and your goals don’t stretch beyond getting to the gym tomorrow and getting outside a few times this weekend.…

    The post Setting Athletic Goals: A Primer for Normal People appeared first on Whole Life Challenge.

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    The 6 Degrees of Preparation: How to Exercise Intelligently https://www.wholelifechallenge.com/the-6-degrees-of-preparation-how-to-exercise-intelligently/ https://www.wholelifechallenge.com/the-6-degrees-of-preparation-how-to-exercise-intelligently/#comments Wed, 12 Aug 2020 15:00:58 +0000 https://www.wholelifechallenge.com/?p=5978 “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

    There’s an old adage that says luck favors the prepared. Yet, in our modern culture of instant gratification, the preparation mantra doesn’t always seem to resonate. We want results and we want them now. And while discovering your true talents and passion will have a big impact on the outcome you achieve in any endeavor, preparation is what will make or break you.…

    The post The 6 Degrees of Preparation: How to Exercise Intelligently appeared first on Whole Life Challenge.

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    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

    There’s an old adage that says luck favors the prepared. Yet, in our modern culture of instant gratification, the preparation mantra doesn’t always seem to resonate. We want results and we want them now. And while discovering your true talents and passion will have a big impact on the outcome you achieve in any endeavor, preparation is what will make or break you.…

    The post The 6 Degrees of Preparation: How to Exercise Intelligently appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/the-6-degrees-of-preparation-how-to-exercise-intelligently/feed/ 2
    How to Escape the Fitness Industry Matrix and Get Healthy https://www.wholelifechallenge.com/how-to-escape-the-fitness-industry-matrix-and-get-healthy/ https://www.wholelifechallenge.com/how-to-escape-the-fitness-industry-matrix-and-get-healthy/#comments Mon, 03 Aug 2020 07:30:03 +0000 https://www.wholelifechallenge.com/?p=5209 Recently in the cycling media, a long-time and trusted source did the unthinkable. He spilled the beans on the house of cards that product reviews and magazines are based on.

    The short version goes like this:

    Magazines don’t really make money off you, the reader. They make money by advertising products. Most articles in the magazine are really ads disguised as journalism and more often than not money changes hands so that products are reviewed favorably against their peers.…

    The post How to Escape the Fitness Industry Matrix and Get Healthy appeared first on Whole Life Challenge.

    ]]>
    Recently in the cycling media, a long-time and trusted source did the unthinkable. He spilled the beans on the house of cards that product reviews and magazines are based on.

    The short version goes like this:

    Magazines don’t really make money off you, the reader. They make money by advertising products. Most articles in the magazine are really ads disguised as journalism and more often than not money changes hands so that products are reviewed favorably against their peers.…

    The post How to Escape the Fitness Industry Matrix and Get Healthy appeared first on Whole Life Challenge.

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    4 Benefits of Having a Workout Plan https://www.wholelifechallenge.com/4-benefits-of-having-workout-plan/ https://www.wholelifechallenge.com/4-benefits-of-having-workout-plan/#respond Wed, 22 Jul 2020 13:00:09 +0000 http://www.wholelifechallenge.com/?p=13765 Everyone wants to get regular exercise. If we’re not, often there are only little things standing in the way—finding some time (it may not take as much as you think), not knowing what to do, and not having a gym membership, to name a few.

    Each one of these can steal some of our motivation but together can prove to be more than many of us can overcome on a daily basis after spending our energy in other important parts of our lives.…

    The post 4 Benefits of Having a Workout Plan appeared first on Whole Life Challenge.

    ]]>
    Everyone wants to get regular exercise. If we’re not, often there are only little things standing in the way—finding some time (it may not take as much as you think), not knowing what to do, and not having a gym membership, to name a few.

    Each one of these can steal some of our motivation but together can prove to be more than many of us can overcome on a daily basis after spending our energy in other important parts of our lives.…

    The post 4 Benefits of Having a Workout Plan appeared first on Whole Life Challenge.

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    4 Ways to Exercise in a Gym-Free World https://www.wholelifechallenge.com/4-ways-to-exercise-at-home-without-gyms/ https://www.wholelifechallenge.com/4-ways-to-exercise-at-home-without-gyms/#comments Wed, 01 Jul 2020 18:51:34 +0000 http://www.wholelifechallenge.com/?p=13717 There are a lot of reasons people abandon their gym. For some it’s the cost, others it’s the “scene,” and for others, the gym experience is too sterile and limiting.

    These days, your gym may have abandoned you, but that doesn’t mean you can’t get a world-class workout with just a few basic principles using an at-home minimalist training style.

    These tips and tricks have helped people train anywhere in the world with little to no equipment — and they can help you, too.…

    The post 4 Ways to Exercise in a Gym-Free World appeared first on Whole Life Challenge.

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    There are a lot of reasons people abandon their gym. For some it’s the cost, others it’s the “scene,” and for others, the gym experience is too sterile and limiting.

    These days, your gym may have abandoned you, but that doesn’t mean you can’t get a world-class workout with just a few basic principles using an at-home minimalist training style.…

    The post 4 Ways to Exercise in a Gym-Free World appeared first on Whole Life Challenge.

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    10-Minute Bodyweight Workout You Can Do Anywhere https://www.wholelifechallenge.com/10-minute-bodyweight-workout-you-can-do-anywhere/ https://www.wholelifechallenge.com/10-minute-bodyweight-workout-you-can-do-anywhere/#respond Wed, 29 Jan 2020 12:00:48 +0000 http://www.wholelifechallenge.com/?p=13554 Hey Gang –

    Coach Andy here.

    Recently I created a 6-week workout plan to help you get a workout in every day, in the Challenge or out.

    To give you a taste of how flexible the program is, I put together this little workout from the movement library included with the plan, both as an example of one that you might get as part of my 6-week exercise program and to help show how you can use the program to start to write your own daily workouts.…

    The post 10-Minute Bodyweight Workout You Can Do Anywhere appeared first on Whole Life Challenge.

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    Hey Gang –

    Coach Andy here.

    Recently I created a 6-week workout plan to help you get a workout in every day, in the Challenge or out.

    To give you a taste of how flexible the program is, I put together this little workout from the movement library included with the plan, both as an example of one that you might get as part of my 6-week exercise program and to help show how you can use the program to start to write your own daily workouts.…

    The post 10-Minute Bodyweight Workout You Can Do Anywhere appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/10-minute-bodyweight-workout-you-can-do-anywhere/feed/ 0
    Introduction to Interval Training https://www.wholelifechallenge.com/introduction-to-interval-training/ https://www.wholelifechallenge.com/introduction-to-interval-training/#respond Mon, 30 Sep 2019 19:20:47 +0000 http://www.wholelifechallenge.com/?p=13390 Because we’re all pressed for time in our lives, I want to set you up to get the most results in the least amount of time from your workouts. In the case of cardio workouts, the best way to do that would be interval training.

    High-intensity interval training (also known as HIIT) has been used effectively by athletes, notably runners, for decades.…

    The post Introduction to Interval Training appeared first on Whole Life Challenge.

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    Because we’re all pressed for time in our lives, I want to set you up to get the most results in the least amount of time from your workouts. In the case of cardio workouts, the best way to do that would be interval training.

    High-intensity interval training (also known as HIIT) has been used effectively by athletes, notably runners, for decades.…

    The post Introduction to Interval Training appeared first on Whole Life Challenge.

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    https://www.wholelifechallenge.com/introduction-to-interval-training/feed/ 0
    Fit Over 40: How to Safely Train Kettlebells for Strength Endurance https://www.wholelifechallenge.com/fit-over-40-how-safely-train-kettlebells-strength-endurance/ https://www.wholelifechallenge.com/fit-over-40-how-safely-train-kettlebells-strength-endurance/#respond Thu, 27 Jun 2019 07:01:41 +0000 http://www.wholelifechallenge.com/?p=13167 Forty is the new twenty — with a side serving of occasional hip and back pain.

    That being said, those over the age of forty tend to know their bodies best, and remain rife with endurance and fortitude, while perhaps making “smarter” choices when it comes to their fitness routines.

    So, if you’re forty or over and looking to give your at-home fitness routine a little (safe) kick in the rear…

    I’d like to introduce, or reintroduce, you to — the kettlebell.…

    The post Fit Over 40: How to Safely Train Kettlebells for Strength Endurance appeared first on Whole Life Challenge.

    ]]>
    Forty is the new twenty — with a side serving of occasional hip and back pain.

    That being said, those over the age of forty tend to know their bodies best, and remain rife with endurance and fortitude, while perhaps making “smarter” choices when it comes to their fitness routines.

    So, if you’re forty or over and looking to give your at-home fitness routine a little (safe) kick in the rear…

    I’d like to introduce, or reintroduce, you to — the kettlebell.…

    The post Fit Over 40: How to Safely Train Kettlebells for Strength Endurance appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/fit-over-40-how-safely-train-kettlebells-strength-endurance/feed/ 0
    Overtraining Syndrome: What It Is and How to Avoid It https://www.wholelifechallenge.com/overtraining-syndrome-what-is-how-avoid/ https://www.wholelifechallenge.com/overtraining-syndrome-what-is-how-avoid/#respond Wed, 29 May 2019 07:01:58 +0000 http://www.wholelifechallenge.com/?p=12908 Ask many people who’ve been exercising for a while, and they’ll likely tell you that working out has become part of their routine. It’s something they just do because it’s ingrained in who they’ve become. It’s like taking the dog for a walk every day or brushing their teeth in the evening. Reaching this stage in your fitness journey is usually a blessing.…

    The post Overtraining Syndrome: What It Is and How to Avoid It appeared first on Whole Life Challenge.

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    Ask many people who’ve been exercising for a while, and they’ll likely tell you that working out has become part of their routine. It’s something they just do because it’s ingrained in who they’ve become. It’s like taking the dog for a walk every day or brushing their teeth in the evening. Reaching this stage in your fitness journey is usually a blessing.…

    The post Overtraining Syndrome: What It Is and How to Avoid It appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/overtraining-syndrome-what-is-how-avoid/feed/ 0
    How to Win at Exercise After Age 40 https://www.wholelifechallenge.com/how-to-win-at-exercise-after-age-40/ https://www.wholelifechallenge.com/how-to-win-at-exercise-after-age-40/#comments Tue, 21 May 2019 07:01:37 +0000 https://www.wholelifechallenge.com/?p=9232 I recently ran a survey on my Facebook page and was overwhelmed by the response. Hundreds of people over the age of 35 replied and let me know their biggest problems when it comes to getting in shape and staying there.

    There were two things that stood out:

    1. What people saw as their biggest impediments to training. While there were many answers, they boiled down to four main things: previous injury, time, work, and family.

    The post How to Win at Exercise After Age 40 appeared first on Whole Life Challenge.

    ]]>
    I recently ran a survey on my Facebook page and was overwhelmed by the response. Hundreds of people over the age of 35 replied and let me know their biggest problems when it comes to getting in shape and staying there.

    There were two things that stood out:

    1. What people saw as their biggest impediments to training.

    The post How to Win at Exercise After Age 40 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/how-to-win-at-exercise-after-age-40/feed/ 2
    How to Get Better at Pull-ups When You Can’t Do Pull-ups https://www.wholelifechallenge.com/how-to-get-better-at-pull-ups-when-you-cant-do-pull-ups/ https://www.wholelifechallenge.com/how-to-get-better-at-pull-ups-when-you-cant-do-pull-ups/#comments Thu, 09 May 2019 07:01:42 +0000 https://www.wholelifechallenge.com/?p=5218 Vertical pulling should be part of any well-balanced training routine. If you’re performing a push or a press, you must balance it with a horizontal or vertical pull. By balancing out these movements you’ll maintain and/or improve your shoulder health and avoid muscle imbalances and injury.

    But what if you can’t do pull-ups yet?

    Don’t worry, you’re actually in good company.…

    The post How to Get Better at Pull-ups When You Can’t Do Pull-ups appeared first on Whole Life Challenge.

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    Vertical pulling should be part of any well-balanced training routine. If you’re performing a push or a press, you must balance it with a horizontal or vertical pull. By balancing out these movements you’ll maintain and/or improve your shoulder health and avoid muscle imbalances and injury.

    But what if you can’t do pull-ups yet?

    Don’t worry, you’re actually in good company.…

    The post How to Get Better at Pull-ups When You Can’t Do Pull-ups appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/how-to-get-better-at-pull-ups-when-you-cant-do-pull-ups/feed/ 1
    8 Weird Ways of Exercising (That Might Actually Work) https://www.wholelifechallenge.com/8-weird-ways-of-exercising/ https://www.wholelifechallenge.com/8-weird-ways-of-exercising/#respond Tue, 30 Apr 2019 07:01:55 +0000 http://www.wholelifechallenge.com/?p=13101 Ah, exercise. That thing you’ve always had a love-hate relationship with. Even the hardest-core sometimes roll their eyes and sigh deeply before climbing on the treadmill or hitting the weights — because, let’s not lie, when does that ever sound better than binging Sherlock on Netflix?

    We love a runner’s high as much as the next person, but still, working up a sweat on the track can get boring.…

    The post 8 Weird Ways of Exercising (That Might Actually Work) appeared first on Whole Life Challenge.

    ]]>
    Ah, exercise. That thing you’ve always had a love-hate relationship with. Even the hardest-core sometimes roll their eyes and sigh deeply before climbing on the treadmill or hitting the weights — because, let’s not lie, when does that ever sound better than binging Sherlock on Netflix?

    We love a runner’s high as much as the next person, but still, working up a sweat on the track can get boring.…

    The post 8 Weird Ways of Exercising (That Might Actually Work) appeared first on Whole Life Challenge.

    ]]>
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    How to Stretch and Exercise After Travel (in a Hotel Room) https://www.wholelifechallenge.com/stretch-exercise-after-travel-hotel-room/ https://www.wholelifechallenge.com/stretch-exercise-after-travel-hotel-room/#respond Thu, 25 Apr 2019 07:01:39 +0000 http://www.wholelifechallenge.com/?p=13063 How to Stretch After Travel

    Fresh off a plane, train, or automobile? Here are a few ways to get your body stretched out. You can use this sequence as post-travel recovery or to prepare yourself for a hotel room workout.

    This stretching series is designed for intermediate to advanced athletes:

  • Couch stretch
  • Supine wall sit
  • Modified crow
  • hbspt.cta.load(2415343, '02a64354-1974-44a8-89c3-29200823c53a', {});

    How to Exercise After Travel

    It can be hard to get excited about working out at your hotel.…

    The post How to Stretch and Exercise After Travel (in a Hotel Room) appeared first on Whole Life Challenge.

    ]]>
    Fresh off a plane, train, or automobile? Here are a few ways to get your body stretched out. You can use this sequence as post-travel recovery or to prepare yourself for a hotel room workout.

    This stretching series is designed for intermediate to advanced athletes:

  • Couch stretch
  • Supine wall sit
  • Modified crow
  • hbspt.cta.load(2415343,…

    The post How to Stretch and Exercise After Travel (in a Hotel Room) appeared first on Whole Life Challenge.

    ]]>
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    How to Get Your Exercise in a Hotel Room (2 Free Videos) https://www.wholelifechallenge.com/get-exercise-hotel-room-2-free-videos/ https://www.wholelifechallenge.com/get-exercise-hotel-room-2-free-videos/#respond Thu, 18 Apr 2019 07:01:21 +0000 http://www.wholelifechallenge.com/?p=12894 I know if I can film a workout in a tiny hotel room, you can get your exercise in a hotel room. If you follow me in these two videos, we’ll get your travel aches out and get your exercise game rolling.

    You don’t need any equipment, just a bit of space. Shove the furniture around a little if you need to (I like to call it strength work) — and then just hit play.…

    The post How to Get Your Exercise in a Hotel Room (2 Free Videos) appeared first on Whole Life Challenge.

    ]]>
    I know if I can film a workout in a tiny hotel room, you can get your exercise in a hotel room. If you follow me in these two videos, we’ll get your travel aches out and get your exercise game rolling.

    You don’t need any equipment, just a bit of space. Shove the furniture around a little if you need to (I like to call it strength work) — and then just hit play.…

    The post How to Get Your Exercise in a Hotel Room (2 Free Videos) appeared first on Whole Life Challenge.

    ]]>
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    How to Build an Exercise Habit: A Free 8-Week Workout Plan https://www.wholelifechallenge.com/how-to-build-exercise-habit-free-8-week-workout-plan/ https://www.wholelifechallenge.com/how-to-build-exercise-habit-free-8-week-workout-plan/#respond Thu, 04 Apr 2019 07:01:57 +0000 http://www.wholelifechallenge.com/?p=12715 I’ve been there too: that day you put on your stretchy jeans and they won’t button. That morning you get on the scale and see the highest number you’ve seen in your life. That series of sleepless, stress-filled nights that keep you from all your best-laid healthy plans.

    We all share these experiences, though we may not talk about them with others (because we aren’t necessarily proud to announce them).…

    The post How to Build an Exercise Habit: A Free 8-Week Workout Plan appeared first on Whole Life Challenge.

    ]]>
    I’ve been there too: that day you put on your stretchy jeans and they won’t button. That morning you get on the scale and see the highest number you’ve seen in your life. That series of sleepless, stress-filled nights that keep you from all your best-laid healthy plans.

    We all share these experiences, though we may not talk about them with others (because we aren’t necessarily proud to announce them).…

    The post How to Build an Exercise Habit: A Free 8-Week Workout Plan appeared first on Whole Life Challenge.

    ]]>
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    How to Cycle Nutrition and Exercise for Improved Body Composition https://www.wholelifechallenge.com/how-to-cycle-nutrition-and-exercise-for-improved-body-composition/ https://www.wholelifechallenge.com/how-to-cycle-nutrition-and-exercise-for-improved-body-composition/#respond Tue, 26 Feb 2019 10:00:14 +0000 http://www.wholelifechallenge.com/?p=12601 Usually when I hear the word “cycling” and “body composition,” I think steroids. However, that’s not what I mean by cycling in this case. (And, no, there are no bicycles involved, either.)

    On a weight-loss (and perhaps muscle-gain) journey, the body adapts quite well to the forces we are exerting on it. If you are in a large calorie deficit too long, your body loses weight — but also slows down calorie burn.…

    The post How to Cycle Nutrition and Exercise for Improved Body Composition appeared first on Whole Life Challenge.

    ]]>
    Usually when I hear the word “cycling” and “body composition,” I think steroids. However, that’s not what I mean by cycling in this case. (And, no, there are no bicycles involved, either.)

    On a weight-loss (and perhaps muscle-gain) journey, the body adapts quite well to the forces we are exerting on it. If you are in a large calorie deficit too long, your body loses weight — but also slows down calorie burn.…

    The post How to Cycle Nutrition and Exercise for Improved Body Composition appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/how-to-cycle-nutrition-and-exercise-for-improved-body-composition/feed/ 0
    The 3 Best Workout Apps (Plus 1 Free & 1 Super Spendy One) https://www.wholelifechallenge.com/the-3-best-workout-apps-plus-1-free-1-super-spendy-one/ https://www.wholelifechallenge.com/the-3-best-workout-apps-plus-1-free-1-super-spendy-one/#respond Fri, 22 Feb 2019 10:00:15 +0000 http://www.wholelifechallenge.com/?p=12732 Not everyone is a fan of workout classes in a gym. You have to be there on time, fight for weights and space for your mat, and then worry about people staring at you in the mirror when you’ve once again forgotten the steps to the Zumba routine.

    And even if you are the type of person who can “dance like no one is watching,” there are still the smells and the germs and the price of individual classes or a gym membership.…

    The post The 3 Best Workout Apps (Plus 1 Free & 1 Super Spendy One) appeared first on Whole Life Challenge.

    ]]>
    Not everyone is a fan of workout classes in a gym. You have to be there on time, fight for weights and space for your mat, and then worry about people staring at you in the mirror when you’ve once again forgotten the steps to the Zumba routine.

    And even if you are the type of person who can “dance like no one is watching,” there are still the smells and the germs and the price of individual classes or a gym membership.…

    The post The 3 Best Workout Apps (Plus 1 Free & 1 Super Spendy One) appeared first on Whole Life Challenge.

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    Exercise with Andy: Living Room Workout 46 https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-46/ https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-46/#respond Fri, 15 Feb 2019 10:00:55 +0000 http://www.wholelifechallenge.com/?p=12179 Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 46

    I’m not going to beat around the bush: today’s workout is going to be a real challenge.…

    The post Exercise with Andy: Living Room Workout 46 appeared first on Whole Life Challenge.

    ]]>
    Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 46

    I’m not going to beat around the bush: today’s workout is going to be a real challenge.…

    The post Exercise with Andy: Living Room Workout 46 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-46/feed/ 0
    Strength Training Basics: How to Know How Hard to Go https://www.wholelifechallenge.com/strength-training-basics-how-to-know-how-hard-to-go/ https://www.wholelifechallenge.com/strength-training-basics-how-to-know-how-hard-to-go/#respond Mon, 11 Feb 2019 10:00:49 +0000 http://www.wholelifechallenge.com/?p=12568 Trainers run a wide spectrum: from the infamous “yeller” (you know, the trainer who is sure to let the whole gym know a training session is going on by shouting motivating cues at peak volume) all the way to the “core whisperer” (the trainer who spends most of the session murmuring tips to an ab-contracting client).

    The “yeller” tends to leave the client immobile with soreness for a couple days after the first workout.…

    The post Strength Training Basics: How to Know How Hard to Go appeared first on Whole Life Challenge.

    ]]>
    Trainers run a wide spectrum: from the infamous “yeller” (you know, the trainer who is sure to let the whole gym know a training session is going on by shouting motivating cues at peak volume) all the way to the “core whisperer” (the trainer who spends most of the session murmuring tips to an ab-contracting client).

    The “yeller” tends to leave the client immobile with soreness for a couple days after the first workout.…

    The post Strength Training Basics: How to Know How Hard to Go appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/strength-training-basics-how-to-know-how-hard-to-go/feed/ 0
    Exercise with Andy: Living Room Workout 45 https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-45/ https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-45/#respond Fri, 08 Feb 2019 10:00:53 +0000 http://www.wholelifechallenge.com/?p=12178 Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 45

    This week’s workout is pretty unique we’re only doing two movements.…

    The post Exercise with Andy: Living Room Workout 45 appeared first on Whole Life Challenge.

    ]]>
    Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 45

    This week’s workout is pretty unique we’re only doing two movements.…

    The post Exercise with Andy: Living Room Workout 45 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-45/feed/ 0
    Exercise with Andy: Living Room Workout 44 https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-44/ https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-44/#respond Fri, 01 Feb 2019 10:00:57 +0000 http://www.wholelifechallenge.com/?p=12177 Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 44

    In this week’s workout, it’s possible for you to do 150 push-ups and 250 sit-ups.…

    The post Exercise with Andy: Living Room Workout 44 appeared first on Whole Life Challenge.

    ]]>
    Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 44

    In this week’s workout, it’s possible for you to do 150 push-ups and 250 sit-ups.…

    The post Exercise with Andy: Living Room Workout 44 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-44/feed/ 0
    Exercise with Andy: Living Room Workout 43 https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-43/ https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-43/#respond Fri, 25 Jan 2019 10:00:29 +0000 http://www.wholelifechallenge.com/?p=12176 Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 43

    This week’s workout combines five different bodyweight movements.…

    The post Exercise with Andy: Living Room Workout 43 appeared first on Whole Life Challenge.

    ]]>
    Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 43

    This week’s workout combines five different bodyweight movements.…

    The post Exercise with Andy: Living Room Workout 43 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-43/feed/ 0
    Exercise with Andy: Living Room Workout 42 https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-42/ https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-42/#comments Fri, 18 Jan 2019 10:00:12 +0000 http://www.wholelifechallenge.com/?p=12175 Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 42

    For this week’s workout, I trained in my work clothes and did this routine in my office.…

    The post Exercise with Andy: Living Room Workout 42 appeared first on Whole Life Challenge.

    ]]>
    Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

    Living Room Workout 42

    For this week’s workout, I trained in my work clothes and did this routine in my office.…

    The post Exercise with Andy: Living Room Workout 42 appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/exercise-with-andy-living-room-workout-42/feed/ 2
    The 8 Best Exercises for Beginners (Plus a Free 8 Week Plan) https://www.wholelifechallenge.com/the-8-best-exercises-for-beginners-plus-a-free-8-week-plan/ https://www.wholelifechallenge.com/the-8-best-exercises-for-beginners-plus-a-free-8-week-plan/#respond Mon, 14 Jan 2019 10:00:25 +0000 http://www.wholelifechallenge.com/?p=12390 The world of exercise choices can seem like a maze. The overwhelming confusion of where to start and how to know where you’re headed turns many of us away. After all, there are far fewer choices to make from the comfort of the couch.

    And now — Coach Liz comes to rescue.

    Let me scoop you off your loveseat and open the doorway to movement by kicking off a new fitness routine with accessible movements and a focus on daily actions.…

    The post The 8 Best Exercises for Beginners (Plus a Free 8 Week Plan) appeared first on Whole Life Challenge.

    ]]>
    The world of exercise choices can seem like a maze. The overwhelming confusion of where to start and how to know where you’re headed turns many of us away. After all, there are far fewer choices to make from the comfort of the couch.

    And now — Coach Liz comes to rescue.

    Let me scoop you off your loveseat and open the doorway to movement by kicking off a new fitness routine with accessible movements and a focus on daily actions.…

    The post The 8 Best Exercises for Beginners (Plus a Free 8 Week Plan) appeared first on Whole Life Challenge.

    ]]>
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    6 Thoughts That Stop You From Exercising (and How to Change Them) https://www.wholelifechallenge.com/6-thoughts-that-stop-you-from-exercising-and-how-to-change-them/ https://www.wholelifechallenge.com/6-thoughts-that-stop-you-from-exercising-and-how-to-change-them/#comments Tue, 08 Jan 2019 10:00:01 +0000 http://www.wholelifechallenge.com/?p=12225 I’m going to start working out on Monday.

    Once I get my diet under control, I’ll start exercising.

    I joined the gym a month ago and that is the only time I’ve been through its doors.

    Do any of these statements sound familiar? No matter what we promise each other over the water cooler or the dinner table, the majority of Americans are not even reaching thirty minutes of exercise three days a week according to the U.S.…

    The post 6 Thoughts That Stop You From Exercising (and How to Change Them) appeared first on Whole Life Challenge.

    ]]>
    I’m going to start working out on Monday.

    Once I get my diet under control, I’ll start exercising.

    I joined the gym a month ago and that is the only time I’ve been through its doors.

    Do any of these statements sound familiar? No matter what we promise each other over the water cooler or the dinner table, the majority of Americans are not even reaching thirty minutes of exercise three days a week according to the U.S.…

    The post 6 Thoughts That Stop You From Exercising (and How to Change Them) appeared first on Whole Life Challenge.

    ]]>
    https://www.wholelifechallenge.com/6-thoughts-that-stop-you-from-exercising-and-how-to-change-them/feed/ 2
    The Benefits of Bodyweight Workouts (and 5 Must-Know Exercises) https://www.wholelifechallenge.com/benefits-bodyweight-workouts-5-must-know-exercises/ https://www.wholelifechallenge.com/benefits-bodyweight-workouts-5-must-know-exercises/#respond Mon, 26 Nov 2018 10:00:03 +0000 http://www.wholelifechallenge.com/?p=12109 A lot of people think exercising using only your body weight is easier, less intense, and won’t give you those “gainz” that create a perfect booty or bulging biceps. In the many bodybuilding publications, we see huge dudes holding barbells stacked to the limits with weight plates and we think this is the way to work out to get results.

    Sure, lifting heavy is intense and challenging, but there are many elements to an effective workout.…

    The post The Benefits of Bodyweight Workouts (and 5 Must-Know Exercises) appeared first on Whole Life Challenge.

    ]]>
    A lot of people think exercising using only your body weight is easier, less intense, and won’t give you those “gainz” that create a perfect booty or bulging biceps. In the many bodybuilding publications, we see huge dudes holding barbells stacked to the limits with weight plates and we think this is the way to work out to get results.…

    The post The Benefits of Bodyweight Workouts (and 5 Must-Know Exercises) appeared first on Whole Life Challenge.

    ]]>
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