Maryann Berry, Author at Whole Life Challenge https://www.wholelifechallenge.com/author/maryann-berry/ The Game That Changes Your Whole Life Wed, 24 Mar 2021 06:25:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.7 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?…

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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.

]]> https://www.wholelifechallenge.com/how-to-strengthen-your-belly-and-back-with-just-2-exercises/feed/ 1 How to Relieve Neck and Shoulder Tension with the Wall Stretch https://www.wholelifechallenge.com/how-to-relieve-neck-and-shoulder-tension-with-wall-stretch/ https://www.wholelifechallenge.com/how-to-relieve-neck-and-shoulder-tension-with-wall-stretch/#respond Mon, 02 Nov 2020 16:00:47 +0000 https://www.wholelifechallenge.com/?p=9208 The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work.

Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know you know what I mean!) Take a break from your work sometime today and try this stretch — you’ll feel better for it.…

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]]> The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work.

Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know you know what I mean!) Take a break from your work sometime today and try this stretch — you’ll feel better for it.…

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]]> https://www.wholelifechallenge.com/how-to-relieve-neck-and-shoulder-tension-with-wall-stretch/feed/ 0 How to Relieve Hip and Low Back Tension with Hip Crossover Stretch https://www.wholelifechallenge.com/how-to-relieve-hip-and-low-back-tension-with-hip-crossover-stretch/ https://www.wholelifechallenge.com/how-to-relieve-hip-and-low-back-tension-with-hip-crossover-stretch/#comments Mon, 12 Oct 2020 15:00:09 +0000 https://www.wholelifechallenge.com/?p=9441 This stretch — called the hip crossover stretch — targets the muscles of the outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back.

Keep in mind the benefits of hip crossover stretch come from getting into the correct position and breathing as you do the stretch.…

The post How to Relieve Hip and Low Back Tension with Hip Crossover Stretch appeared first on Whole Life Challenge.

]]> This stretch — called the hip crossover stretch — targets the muscles of the outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back.

Keep in mind the benefits of hip crossover stretch come from getting into the correct position and breathing as you do the stretch.…

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]]> https://www.wholelifechallenge.com/how-to-relieve-hip-and-low-back-tension-with-hip-crossover-stretch/feed/ 1 The World’s Best Chest Opener: How to Un-Round Your Upper Back https://www.wholelifechallenge.com/the-worlds-best-chest-opener-how-to-un-round-your-upper-back/ https://www.wholelifechallenge.com/the-worlds-best-chest-opener-how-to-un-round-your-upper-back/#comments Fri, 16 Nov 2018 10:00:31 +0000 http://www.wholelifechallenge.com/?p=12003 Why Do This Chest Opener Stretch?

The purpose of this exercise is to cause a gentle and gradual lengthening of the muscles of the chest and shoulders. At the same time, we will be evening out the muscles all along the spine and hips. All of this results in a tremendous “open” feeling.

You might think you are doing the exercise incorrectly because you don’t feel a strong stretch.…

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]]> The purpose of this exercise is to cause a gentle and gradual lengthening of the muscles of the chest and shoulders. At the same time, we will be evening out the muscles all along the spine and hips. All of this results in a tremendous “open” feeling.

You might think you are doing the exercise incorrectly because you don’t feel a strong stretch.…

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]]> https://www.wholelifechallenge.com/the-worlds-best-chest-opener-how-to-un-round-your-upper-back/feed/ 1 How to Twist Your Way to Better Posture https://www.wholelifechallenge.com/how-to-twist-your-way-to-better-posture/ https://www.wholelifechallenge.com/how-to-twist-your-way-to-better-posture/#respond Mon, 05 Nov 2018 10:00:49 +0000 http://www.wholelifechallenge.com/?p=12004 In this exercise, we are going to create better posture as we mobilize the thoracic spine, the portion of your spine from the base of the neck to your mid back. At the same time, we will activate muscles of the hips and legs for a total-body realigning effect.

//

How to Twist Your Way to Better Posture

First, we need to get into a solid starting position:

  1. Sit on the floor with your legs straight out in front of you with your feet hip-width apart.

…

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]]> In this exercise, we are going to create better posture as we mobilize the thoracic spine, the portion of your spine from the base of the neck to your mid back. At the same time, we will activate muscles of the hips and legs for a total-body realigning effect.

//

How to Twist Your Way to Better Posture

First, we need to get into a solid starting position:

  1. Sit on the floor with your legs straight out in front of you with your feet hip-width apart.
…

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]]> https://www.wholelifechallenge.com/how-to-twist-your-way-to-better-posture/feed/ 0 How to Mobilize Your Upper Back with 1 Simple Exercise https://www.wholelifechallenge.com/how-to-mobilize-your-upper-back-with-1-simple-exercise/ https://www.wholelifechallenge.com/how-to-mobilize-your-upper-back-with-1-simple-exercise/#comments Fri, 14 Sep 2018 09:00:43 +0000 https://www.wholelifechallenge.com/?p=11632 Why Mobilize My Upper Back?

When you spend most of your day typing at a computer, you tend to round your upper body. Over time, your shoulders and upper back can become stuck in this slumped-forward position. This can result in shoulder, neck, and upper back pain — as well as headaches for some people.

The purpose of the exercise I’m teaching you today is to get your shoulders and upper back un-stuck and to exercise the muscles of your shoulders, upper back, and neck.…

The post How to Mobilize Your Upper Back with 1 Simple Exercise appeared first on Whole Life Challenge.

]]> When you spend most of your day typing at a computer, you tend to round your upper body. Over time, your shoulders and upper back can become stuck in this slumped-forward position. This can result in shoulder, neck, and upper back pain — as well as headaches for some people.

The purpose of the exercise I’m teaching you today is to get your shoulders and upper back un-stuck and to exercise the muscles of your shoulders, upper back, and neck.…

The post How to Mobilize Your Upper Back with 1 Simple Exercise appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-mobilize-your-upper-back-with-1-simple-exercise/feed/ 1 How to Finally Cure Yourself of “No Butt Syndrome” https://www.wholelifechallenge.com/how-to-finally-cure-yourself-of-no-butt-syndrome/ https://www.wholelifechallenge.com/how-to-finally-cure-yourself-of-no-butt-syndrome/#respond Fri, 07 Sep 2018 09:00:13 +0000 https://www.wholelifechallenge.com/?p=11631 “No Butt Syndrome” Is a Functional (Not Aesthetic) Problem

If you are interested in achieving better gluteal development, you’ve done squats and lunges until the cows come home, and you are still dealing with “no butt syndrome,” then this exercise is for you.

The intention of this exercise is to activate the glutes while the natural curves of the spine are supported with towel rolls.…

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]]> If you are interested in achieving better gluteal development, you’ve done squats and lunges until the cows come home, and you are still dealing with “no butt syndrome,” then this exercise is for you.

The intention of this exercise is to activate the glutes while the natural curves of the spine are supported with towel rolls.…

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]]> https://www.wholelifechallenge.com/how-to-finally-cure-yourself-of-no-butt-syndrome/feed/ 0 How to Do a Glute Exercise Right at Your Standing Desk https://www.wholelifechallenge.com/how-to-do-a-glute-exercise-right-at-your-standing-desk/ https://www.wholelifechallenge.com/how-to-do-a-glute-exercise-right-at-your-standing-desk/#comments Fri, 31 Aug 2018 09:00:59 +0000 https://www.wholelifechallenge.com/?p=11617 Try This Glute Exercise to Make Your Standing Desk Even Better

Many of us are upper-body dominant, meaning we type and do all of our work with our upper body, while our hips and lower body remain still or disengaged. This can even be the case when we are standing to work versus sitting.

The intention of the exercise I will teach you today is to vary the lower-body stimulus and break the (non-)movement patterns of your daily work life by activating the muscles of your hips and legs.…

The post How to Do a Glute Exercise Right at Your Standing Desk appeared first on Whole Life Challenge.

]]> Many of us are upper-body dominant, meaning we type and do all of our work with our upper body, while our hips and lower body remain still or disengaged. This can even be the case when we are standing to work versus sitting.

The intention of the exercise I will teach you today is to vary the lower-body stimulus and break the (non-)movement patterns of your daily work life by activating the muscles of your hips and legs.…

The post How to Do a Glute Exercise Right at Your Standing Desk appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-do-a-glute-exercise-right-at-your-standing-desk/feed/ 1 The Simple Secret That Relieves Hand Pain https://www.wholelifechallenge.com/the-simple-secret-that-relieves-hand-pain/ https://www.wholelifechallenge.com/the-simple-secret-that-relieves-hand-pain/#comments Fri, 24 Aug 2018 09:00:34 +0000 https://www.wholelifechallenge.com/?p=11616 Where Does Hand Pain Come From?

When it comes to hand pain, the site of the pain is hardly ever the source of the pain.

If you are dealing with hand pain, you are most likely also dealing with a disconnect between your load bearing joints. Your body has eight major joints that bear your weight — the shoulders, hips, knees, and ankles.…

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]]> When it comes to hand pain, the site of the pain is hardly ever the source of the pain.

If you are dealing with hand pain, you are most likely also dealing with a disconnect between your load bearing joints. Your body has eight major joints that bear your weight — the shoulders, hips, knees, and ankles.…

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]]> https://www.wholelifechallenge.com/the-simple-secret-that-relieves-hand-pain/feed/ 1 Use This 4-Way Stretch for Hip and Low Back Relief https://www.wholelifechallenge.com/use-this-4-way-stretch-for-hip-and-low-back-relief/ https://www.wholelifechallenge.com/use-this-4-way-stretch-for-hip-and-low-back-relief/#comments Fri, 22 Jun 2018 09:00:11 +0000 https://www.wholelifechallenge.com/?p=9987 This four-way stretch for hip and low back relief can alleviate the tension created by extended flights, days at the office, or even sitting through a three-hour movie in less-than-perfect theater seats. Any time you feel tension in your hips and low back that just won’t quit, give this stretching sequence a try.

The entire sequence only takes about six minutes to complete on both sides.…

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]]> This four-way stretch for hip and low back relief can alleviate the tension created by extended flights, days at the office, or even sitting through a three-hour movie in less-than-perfect theater seats. Any time you feel tension in your hips and low back that just won’t quit, give this stretching sequence a try.

The entire sequence only takes about six minutes to complete on both sides.…

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]]> https://www.wholelifechallenge.com/use-this-4-way-stretch-for-hip-and-low-back-relief/feed/ 1 How to Do an Amazing Upper Back and Shoulder Stretch https://www.wholelifechallenge.com/how-to-do-an-amazing-upper-back-and-shoulder-stretch/ https://www.wholelifechallenge.com/how-to-do-an-amazing-upper-back-and-shoulder-stretch/#comments Fri, 08 Jun 2018 09:00:35 +0000 https://www.wholelifechallenge.com/?p=9985 If you are dealing with chronic tension in the upper back and shoulders, give this upper back and shoulder stretch a try. Performing this stretch will challenge the muscles of the shoulder joints and upper back, leaving you feeling taller, more open, and with improved mobility in your shoulders.

You can do this stretch any time it feels like it would help.…

The post How to Do an Amazing Upper Back and Shoulder Stretch appeared first on Whole Life Challenge.

]]> If you are dealing with chronic tension in the upper back and shoulders, give this upper back and shoulder stretch a try. Performing this stretch will challenge the muscles of the shoulder joints and upper back, leaving you feeling taller, more open, and with improved mobility in your shoulders.

You can do this stretch any time it feels like it would help.…

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]]> https://www.wholelifechallenge.com/how-to-do-an-amazing-upper-back-and-shoulder-stretch/feed/ 1 How to Break up Your Workday with a Simple Total Body Reset https://www.wholelifechallenge.com/how-to-break-up-your-workday-with-a-simple-total-body-reset/ https://www.wholelifechallenge.com/how-to-break-up-your-workday-with-a-simple-total-body-reset/#comments Fri, 01 Jun 2018 09:00:01 +0000 https://www.wholelifechallenge.com/?p=9996 If you work at a desk or sit for long periods, breaking up your workday with frequent movement is one of the most important things you can do for your body. This series of exercises, called “the total body reset,” is a quick and accessible way to accomplish that goal.

While it takes only a few minutes and requires no equipment, the total body reset will stimulate circulation throughout your body while “resetting” your hips, spine, and neck.…

The post How to Break up Your Workday with a Simple Total Body Reset appeared first on Whole Life Challenge.

]]> If you work at a desk or sit for long periods, breaking up your workday with frequent movement is one of the most important things you can do for your body. This series of exercises, called “the total body reset,” is a quick and accessible way to accomplish that goal.

While it takes only a few minutes and requires no equipment, the total body reset will stimulate circulation throughout your body while “resetting” your hips, spine, and neck.…

The post How to Break up Your Workday with a Simple Total Body Reset appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-break-up-your-workday-with-a-simple-total-body-reset/feed/ 1 3 Standing Exercises to Boost the Health of Your Workday https://www.wholelifechallenge.com/3-standing-exercises-to-boost-the-health-of-your-workday/ https://www.wholelifechallenge.com/3-standing-exercises-to-boost-the-health-of-your-workday/#comments Fri, 30 Mar 2018 09:00:07 +0000 https://www.wholelifechallenge.com/?p=9991 The three standing exercises demonstrated in this video — standing gluteal contractions, standing shoulder stretch, and standing shoulder circles — can be done almost anywhere. These exercises will help to reset your balance and posture after an extended period of sitting.

In just a few minutes, you’ll re-awaken your glutes and open up your shoulders, relieving much of the physical strain of a long day at your desk.…

The post 3 Standing Exercises to Boost the Health of Your Workday appeared first on Whole Life Challenge.

]]> The three standing exercises demonstrated in this video — standing gluteal contractions, standing shoulder stretch, and standing shoulder circles — can be done almost anywhere. These exercises will help to reset your balance and posture after an extended period of sitting.

In just a few minutes, you’ll re-awaken your glutes and open up your shoulders, relieving much of the physical strain of a long day at your desk.…

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]]> https://www.wholelifechallenge.com/3-standing-exercises-to-boost-the-health-of-your-workday/feed/ 1 3 Simple Seated Stretches You Can Do at Your Desk https://www.wholelifechallenge.com/3-simple-seated-stretches-you-can-do-at-your-desk/ https://www.wholelifechallenge.com/3-simple-seated-stretches-you-can-do-at-your-desk/#comments Fri, 23 Mar 2018 09:00:43 +0000 https://www.wholelifechallenge.com/?p=9989 The three simple seated stretches demonstrated in this video — pelvic tilts, heel-toe raises, and seated twists — can be done right in your office chair. These seated stretches will improve your circulation and range of motion, leaving you feeling more energized and awake.

While nothing can make sitting all day good for you, spending a few minutes a few times a day following along with this video can make a big difference in how you feel at the end of the day.…

The post 3 Simple Seated Stretches You Can Do at Your Desk appeared first on Whole Life Challenge.

]]> The three simple seated stretches demonstrated in this video — pelvic tilts, heel-toe raises, and seated twists — can be done right in your office chair. These seated stretches will improve your circulation and range of motion, leaving you feeling more energized and awake.

While nothing can make sitting all day good for you, spending a few minutes a few times a day following along with this video can make a big difference in how you feel at the end of the day.…

The post 3 Simple Seated Stretches You Can Do at Your Desk appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/3-simple-seated-stretches-you-can-do-at-your-desk/feed/ 1 Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension https://www.wholelifechallenge.com/do-3-wall-stretches-to-relieve-arm-shoulder-and-upper-back-tension/ https://www.wholelifechallenge.com/do-3-wall-stretches-to-relieve-arm-shoulder-and-upper-back-tension/#comments Fri, 09 Mar 2018 10:00:39 +0000 https://www.wholelifechallenge.com/?p=9993 Sitting at a desk for hours at a time can leave you in a sad physical state. We understand that your office may not be the place for a workout, though. These three wall stretches are easy to do in almost any workplace and will mobilize your upper back, shoulders, forearms, and hands to combat the tightness that results from sitting and typing.…

The post Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension appeared first on Whole Life Challenge.

]]> Sitting at a desk for hours at a time can leave you in a sad physical state. We understand that your office may not be the place for a workout, though. These three wall stretches are easy to do in almost any workplace and will mobilize your upper back, shoulders, forearms, and hands to combat the tightness that results from sitting and typing.…

The post Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/do-3-wall-stretches-to-relieve-arm-shoulder-and-upper-back-tension/feed/ 1 How to Unstick Your Chronically Tight Hamstrings https://www.wholelifechallenge.com/how-to-unstick-your-chronically-tight-hamstrings/ https://www.wholelifechallenge.com/how-to-unstick-your-chronically-tight-hamstrings/#respond Wed, 03 Jan 2018 10:00:50 +0000 https://www.wholelifechallenge.com/?p=9439 If you have been stuck with chronically tight hamstrings, and you have been stretching and not seeing results — you may want to give this flexibility hack a try.

The two exercises shown in this video are targeted toward changing the position of the load-bearing joints throughout the body (shoulders, hips, knees, and ankles). By improving the position of the body, we are setting your hamstrings up to be able to function better — instantly!…

The post How to Unstick Your Chronically Tight Hamstrings appeared first on Whole Life Challenge.

]]> If you have been stuck with chronically tight hamstrings, and you have been stretching and not seeing results — you may want to give this flexibility hack a try.

The two exercises shown in this video are targeted toward changing the position of the load-bearing joints throughout the body (shoulders, hips, knees, and ankles). By improving the position of the body, we are setting your hamstrings up to be able to function better — instantly!…

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]]> https://www.wholelifechallenge.com/how-to-unstick-your-chronically-tight-hamstrings/feed/ 0 How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises https://www.wholelifechallenge.com/how-to-fix-foot-ankle-and-shin-pain-with-2-simple-foot-exercises/ https://www.wholelifechallenge.com/how-to-fix-foot-ankle-and-shin-pain-with-2-simple-foot-exercises/#comments Wed, 20 Dec 2017 10:00:18 +0000 https://www.wholelifechallenge.com/?p=9308 Today, I’m going to teach you two foot exercises: foot circles and point flexes. Doing these foot exercises strengthens the muscles of the foot and lower leg, improves foot and ankle mobility, and helps promote circulation throughout the body.

If you do these foot exercises regularly, they can help reduce stiffness and pain in the feet, ankles, and shins. But the benefits of these foot exercises go far beyond the foot, ankle, and lower leg.…

The post How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises appeared first on Whole Life Challenge.

]]> Today, I’m going to teach you two foot exercises: foot circles and point flexes. Doing these foot exercises strengthens the muscles of the foot and lower leg, improves foot and ankle mobility, and helps promote circulation throughout the body.

If you do these foot exercises regularly, they can help reduce stiffness and pain in the feet, ankles, and shins.…

The post How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-fix-foot-ankle-and-shin-pain-with-2-simple-foot-exercises/feed/ 1 How to Do Crunches the Right Way https://www.wholelifechallenge.com/how-to-do-crunches-the-right-way/ https://www.wholelifechallenge.com/how-to-do-crunches-the-right-way/#respond Wed, 06 Dec 2017 10:00:54 +0000 https://www.wholelifechallenge.com/?p=9206 Crunches are one of those exercises that frequently and easily get butchered when performed the traditional way. I often see people do crunches by rounding their head and upper back forward and curling into a ball. That curling motion puts a ton of stress on your head, neck, shoulders, and lower back. Not to mention, this form of crunches often doesn’t even properly engage the abdominal muscles.…

The post How to Do Crunches the Right Way appeared first on Whole Life Challenge.

]]> Crunches are one of those exercises that frequently and easily get butchered when performed the traditional way. I often see people do crunches by rounding their head and upper back forward and curling into a ball. That curling motion puts a ton of stress on your head, neck, shoulders, and lower back. Not to mention, this form of crunches often doesn’t even properly engage the abdominal muscles.…

The post How to Do Crunches the Right Way appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-do-crunches-the-right-way/feed/ 0 How to Build Strength and Coordination with the Bear Crawl https://www.wholelifechallenge.com/how-to-build-strength-and-coordination-with-the-bear-crawl/ https://www.wholelifechallenge.com/how-to-build-strength-and-coordination-with-the-bear-crawl/#respond Wed, 29 Nov 2017 10:00:47 +0000 https://www.wholelifechallenge.com/?p=8829 Try the bear crawl for an awesome total-body workout that gets your heart rate going. You might be surprised how well this works your body from head to toe. The bear crawl is also a great brain activity because you’re moving opposite sides of your body in coordination with each other.

While this exercise is “simple,” it is not easy. It’s going to work your shoulders, core, and legs, as well as your cardiovascular system.…

The post How to Build Strength and Coordination with the Bear Crawl appeared first on Whole Life Challenge.

]]> Try the bear crawl for an awesome total-body workout that gets your heart rate going. You might be surprised how well this works your body from head to toe. The bear crawl is also a great brain activity because you’re moving opposite sides of your body in coordination with each other.

While this exercise is “simple,” it is not easy.…

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]]> https://www.wholelifechallenge.com/how-to-build-strength-and-coordination-with-the-bear-crawl/feed/ 0 How to Do Stork Walks (for Better Balance and Hip Strength) https://www.wholelifechallenge.com/how-to-do-stork-walks-for-better-balance-and-hip-strength/ https://www.wholelifechallenge.com/how-to-do-stork-walks-for-better-balance-and-hip-strength/#respond Tue, 21 Nov 2017 10:00:44 +0000 https://www.wholelifechallenge.com/?p=8798 Stork walks are a super simple way to work your hips and core — which are critical to better balance. And better balance is the key to everything from athletic performance to a long, healthy, and independent life.

Plus, stork walks might just be more challenging than you think!

You can use stork walks as a warm-up before a workout. Or, try the stork walks at your office as a break from sitting at your desk.…

The post How to Do Stork Walks (for Better Balance and Hip Strength) appeared first on Whole Life Challenge.

]]> Stork walks are a super simple way to work your hips and core — which are critical to better balance. And better balance is the key to everything from athletic performance to a long, healthy, and independent life.

Plus, stork walks might just be more challenging than you think!

You can use stork walks as a warm-up before a workout.…

The post How to Do Stork Walks (for Better Balance and Hip Strength) appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-do-stork-walks-for-better-balance-and-hip-strength/feed/ 0 The Best Way to Do Step-ups for Strength, Cardio, and Posture https://www.wholelifechallenge.com/the-best-way-to-do-step-ups-for-strength-cardio-and-posture/ https://www.wholelifechallenge.com/the-best-way-to-do-step-ups-for-strength-cardio-and-posture/#respond Wed, 06 Sep 2017 09:00:40 +0000 https://www.wholelifechallenge.com/?p=8435 Step-ups are a great way to challenge muscles throughout your entire body, and to challenge your balance at the same time. When done the way I show you in this video, you will also improve your posture.

Said another way, step-ups are a fantastic whole-body exercise to build strength, cardio, and alignment. You might think you know how to do step-ups, and you might even think they’re “easy” — but give this version a shot and I think you’ll change your mind.…

The post The Best Way to Do Step-ups for Strength, Cardio, and Posture appeared first on Whole Life Challenge.

]]> Step-ups are a great way to challenge muscles throughout your entire body, and to challenge your balance at the same time. When done the way I show you in this video, you will also improve your posture.

Said another way, step-ups are a fantastic whole-body exercise to build strength, cardio, and alignment. You might think you know how to do step-ups, and you might even think they’re “easy” — but give this version a shot and I think you’ll change your mind.…

The post The Best Way to Do Step-ups for Strength, Cardio, and Posture appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/the-best-way-to-do-step-ups-for-strength-cardio-and-posture/feed/ 0 How to Do This Super Simple and Shockingly Hard Shoulder Workout https://www.wholelifechallenge.com/how-to-do-this-super-simple-and-shockingly-hard-shoulder-workout/ https://www.wholelifechallenge.com/how-to-do-this-super-simple-and-shockingly-hard-shoulder-workout/#respond Wed, 30 Aug 2017 09:00:32 +0000 https://www.wholelifechallenge.com/?p=8305 This shoulder workout consists of exactly one exercise — the sitting floor arm glide. This movement strengthens the muscles of your back that hold your shoulders in an upright position, while also taking your shoulders through a full range of motion. At the same time, the exercise strengthens your lower body and levels your hips.

In a perfect world, your shoulders should be able to perform the entire arm glide movement, but due to our modern lifestyles (and the resultant bad posture) our shoulders have become stiff and immobile.…

The post How to Do This Super Simple and Shockingly Hard Shoulder Workout appeared first on Whole Life Challenge.

]]> This shoulder workout consists of exactly one exercise — the sitting floor arm glide. This movement strengthens the muscles of your back that hold your shoulders in an upright position, while also taking your shoulders through a full range of motion. At the same time, the exercise strengthens your lower body and levels your hips.

In a perfect world, your shoulders should be able to perform the entire arm glide movement, but due to our modern lifestyles (and the resultant bad posture) our shoulders have become stiff and immobile.…

The post How to Do This Super Simple and Shockingly Hard Shoulder Workout appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-do-this-super-simple-and-shockingly-hard-shoulder-workout/feed/ 0 How to Build Back Strength and Better Posture by Sitting Still https://www.wholelifechallenge.com/how-to-build-back-strength-better-posture-sitting-still/ https://www.wholelifechallenge.com/how-to-build-back-strength-better-posture-sitting-still/#respond Wed, 23 Aug 2017 09:00:28 +0000 https://www.wholelifechallenge.com/?p=8302 The exercise I’m teaching you today is known as “sitting floor.” This exercise strengthens the muscles of your back that hold your shoulders in an upright position. It also strengthens your lower body and levels your hips.

While this exercise may look easy, you’ll be surprised how hard it can feel in practice. Being up next to the wall prevents your body from using compensating muscles and helps us focus on the muscles we do want to work.…

The post How to Build Back Strength and Better Posture by Sitting Still appeared first on Whole Life Challenge.

]]> The exercise I’m teaching you today is known as “sitting floor.” This exercise strengthens the muscles of your back that hold your shoulders in an upright position. It also strengthens your lower body and levels your hips.

While this exercise may look easy, you’ll be surprised how hard it can feel in practice. Being up next to the wall prevents your body from using compensating muscles and helps us focus on the muscles we do want to work.…

The post How to Build Back Strength and Better Posture by Sitting Still appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-build-back-strength-better-posture-sitting-still/feed/ 0 How to Strengthen Hard-to-Reach Muscles in the Hips and Thighs https://www.wholelifechallenge.com/how-to-strengthen-hard-to-reach-muscles-in-the-hips-and-thighs/ https://www.wholelifechallenge.com/how-to-strengthen-hard-to-reach-muscles-in-the-hips-and-thighs/#comments Wed, 09 Aug 2017 09:00:46 +0000 https://www.wholelifechallenge.com/?p=8144 This simple and effective exercise hits those hard-to-reach muscles of the hips and thighs and can be done anywhere and anytime.

The muscles of the inner and outer thigh can become hard to reach because of how inactive they become after years of sitting and not moving enough. Keep in mind, even if you are an athlete, there are still tasks in your life that involve sitting, such as attending school and driving your car.…

The post How to Strengthen Hard-to-Reach Muscles in the Hips and Thighs appeared first on Whole Life Challenge.

]]> This simple and effective exercise hits those hard-to-reach muscles of the hips and thighs and can be done anywhere and anytime.

The muscles of the inner and outer thigh can become hard to reach because of how inactive they become after years of sitting and not moving enough. Keep in mind, even if you are an athlete, there are still tasks in your life that involve sitting, such as attending school and driving your car.…

The post How to Strengthen Hard-to-Reach Muscles in the Hips and Thighs appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-strengthen-hard-to-reach-muscles-in-the-hips-and-thighs/feed/ 1 The Out-of-Time Workout That Will Also Fix Your Hips https://www.wholelifechallenge.com/the-out-of-time-workout-that-will-also-fix-your-hips/ https://www.wholelifechallenge.com/the-out-of-time-workout-that-will-also-fix-your-hips/#respond Wed, 02 Aug 2017 09:00:33 +0000 https://www.wholelifechallenge.com/?p=8121 If five minutes is all you can spare for exercising, then this is the workout for you. This workout will strength train your whole body and get your heart rate up, while also improving your posture.

Speaking of which: have you ever looked down at your feet and noticed that they turn out to the sides instead of pointing straight ahead?…

The post The Out-of-Time Workout That Will Also Fix Your Hips appeared first on Whole Life Challenge.

]]> If five minutes is all you can spare for exercising, then this is the workout for you. This workout will strength train your whole body and get your heart rate up, while also improving your posture.

Speaking of which: have you ever looked down at your feet and noticed that they turn out to the sides instead of pointing straight ahead?…

The post The Out-of-Time Workout That Will Also Fix Your Hips appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/the-out-of-time-workout-that-will-also-fix-your-hips/feed/ 0 How to Build Buff Arms and Shoulders with 1 Simple Exercise https://www.wholelifechallenge.com/how-to-build-buff-arms-and-shoulders-with-1-simple-exercise/ https://www.wholelifechallenge.com/how-to-build-buff-arms-and-shoulders-with-1-simple-exercise/#respond Wed, 26 Jul 2017 09:00:11 +0000 https://www.wholelifechallenge.com/?p=8051 Who doesn’t like an exercise that has a lot of bang for the buck? In our busy lives, it’s nice to have things that can multitask like we do. This exercise will build upper-body strength and create definition in your arms, shoulders, and upper back. It’s also a fabulous stretch for your whole body.

And the biggest perk to this move — there’s no equipment required!…

The post How to Build Buff Arms and Shoulders with 1 Simple Exercise appeared first on Whole Life Challenge.

]]> Who doesn’t like an exercise that has a lot of bang for the buck? In our busy lives, it’s nice to have things that can multitask like we do. This exercise will build upper-body strength and create definition in your arms, shoulders, and upper back. It’s also a fabulous stretch for your whole body.

And the biggest perk to this move — there’s no equipment required!…

The post How to Build Buff Arms and Shoulders with 1 Simple Exercise appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-to-build-buff-arms-and-shoulders-with-1-simple-exercise/feed/ 0 3 Exercises That Will Improve the Life of the Deskbound https://www.wholelifechallenge.com/3-exercises-that-will-improve-the-life-of-the-deskbound/ https://www.wholelifechallenge.com/3-exercises-that-will-improve-the-life-of-the-deskbound/#respond Wed, 19 Jul 2017 09:00:03 +0000 https://www.wholelifechallenge.com/?p=7950 In your average work day, do any of these scenarios sound familiar?

  • Fidgeting in your office chair to find a comfortable position.
  • Propping something behind your low back to get relief.
  • Rubbing your neck and shoulders to ease tension, while slumping over your desk.
  • Feeling like you have a white-hot poker stabbing you in the shoulder blade.
  • Feeling like it’s hard to stand up straight for a few minutes after getting up from your desk.

    • …

    The post 3 Exercises That Will Improve the Life of the Deskbound appeared first on Whole Life Challenge.

    ]]>     In your average work day, do any of these scenarios sound familiar?

  • Fidgeting in your office chair to find a comfortable position.
  • Propping something behind your low back to get relief.
  • Rubbing your neck and shoulders to ease tension, while slumping over your desk.
  • Feeling like you have a white-hot poker stabbing you in the shoulder blade.
    • …

    The post 3 Exercises That Will Improve the Life of the Deskbound appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/3-exercises-that-will-improve-the-life-of-the-deskbound/feed/ 0     How to Relieve Chronic Low Back Pain in a Few Minutes Each Day https://www.wholelifechallenge.com/how-to-relieve-chronic-low-back-pain-in-a-few-minutes-each-day/ https://www.wholelifechallenge.com/how-to-relieve-chronic-low-back-pain-in-a-few-minutes-each-day/#comments Wed, 12 Jul 2017 09:00:09 +0000 https://www.wholelifechallenge.com/?p=7947 Do you deal with chronic low back pain when sitting at your desk at work?

    Sitting for long periods is like hitting the off switch for the muscles of your hips, and causes a break in communication from your hips to your feet. Your hips and feet no longer function as the base of support to the lower back, causing your lower back to do a lot of the work when you go about your day-to-day activities.…

    The post How to Relieve Chronic Low Back Pain in a Few Minutes Each Day appeared first on Whole Life Challenge.

    ]]>     Do you deal with chronic low back pain when sitting at your desk at work?

    Sitting for long periods is like hitting the off switch for the muscles of your hips, and causes a break in communication from your hips to your feet. Your hips and feet no longer function as the base of support to the lower back, causing your lower back to do a lot of the work when you go about your day-to-day activities.…

    The post How to Relieve Chronic Low Back Pain in a Few Minutes Each Day appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/how-to-relieve-chronic-low-back-pain-in-a-few-minutes-each-day/feed/ 1     The Back-to-Basics Boredom Buster Workout https://www.wholelifechallenge.com/the-back-to-basics-boredom-buster-workout/ https://www.wholelifechallenge.com/the-back-to-basics-boredom-buster-workout/#respond Wed, 10 May 2017 09:00:06 +0000 https://www.wholelifechallenge.com/?p=7543 Are you bored with your workouts? Or plateaued? Or short on time? Change things up with this quick, satisfying, and effective routine.

    Get back to the basics for a total body workout that even improves your posture!

    The Boredom Buster Workout

    Complete 3 rounds of the following:

    1. Push-ups – 10 reps

  • Keep your thighs tight.
  • Keep your shoulder blades pulled together.

    • …

    The post The Back-to-Basics Boredom Buster Workout appeared first on Whole Life Challenge.

    ]]>     Are you bored with your workouts? Or plateaued? Or short on time? Change things up with this quick, satisfying, and effective routine.

    Get back to the basics for a total body workout that even improves your posture!

    The Boredom Buster Workout

    Complete 3 rounds of the following:

    1. Push-ups – 10 reps
  • Keep your thighs tight.
    • …

    The post The Back-to-Basics Boredom Buster Workout appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/the-back-to-basics-boredom-buster-workout/feed/ 0     2 Simple Exercises to Alleviate Upper Back Tension https://www.wholelifechallenge.com/2-simple-exercises-to-alleviate-upper-back-tension/ https://www.wholelifechallenge.com/2-simple-exercises-to-alleviate-upper-back-tension/#respond Wed, 26 Apr 2017 09:00:14 +0000 https://www.wholelifechallenge.com/?p=7452 Are you dealing with chronic upper back tension? Here are two exercises to help you that are easy to do at home. Doing these will ease that upper back tension and correct the chronic position of a rounded upper back and shoulders.

    Static Back Reverse Presses

    Instructions:

    1. Lie on your back with your legs up over a block or chair so your hips and knees are at ninety degrees.

    …

    The post 2 Simple Exercises to Alleviate Upper Back Tension appeared first on Whole Life Challenge.

    ]]>     Are you dealing with chronic upper back tension? Here are two exercises to help you that are easy to do at home. Doing these will ease that upper back tension and correct the chronic position of a rounded upper back and shoulders.

    Static Back Reverse Presses

    Instructions:

    1. Lie on your back with your legs up over a block or chair so your hips and knees are at ninety degrees.
    …

    The post 2 Simple Exercises to Alleviate Upper Back Tension appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/2-simple-exercises-to-alleviate-upper-back-tension/feed/ 0     The 1 Piece of Exercise Equipment Everybody Should Own https://www.wholelifechallenge.com/the-1-piece-of-exercise-equipment-everybody-should-own/ https://www.wholelifechallenge.com/the-1-piece-of-exercise-equipment-everybody-should-own/#respond Wed, 19 Apr 2017 09:00:14 +0000 https://www.wholelifechallenge.com/?p=7450 What is the one piece of exercise equipment everybody should own?

    It’s lightweight, inexpensive, easy to store, and you can take it along when traveling to get a killer workout.

    What is it? A jump rope!

    That said, sometimes it’s not as easy to pick up the jump rope as it was when you were a kid. But don’t worry, it’s like riding a bike — it will come back to you.…

    The post The 1 Piece of Exercise Equipment Everybody Should Own appeared first on Whole Life Challenge.

    ]]>     What is the one piece of exercise equipment everybody should own?

    It’s lightweight, inexpensive, easy to store, and you can take it along when traveling to get a killer workout.

    What is it? A jump rope!

    That said, sometimes it’s not as easy to pick up the jump rope as it was when you were a kid.…

    The post The 1 Piece of Exercise Equipment Everybody Should Own appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/the-1-piece-of-exercise-equipment-everybody-should-own/feed/ 0     Relieve Neck and Shoulder Tension with 1 Simple Exercise https://www.wholelifechallenge.com/relieve-your-neck-and-shoulder-tension-with-one-simple-exercise/ https://www.wholelifechallenge.com/relieve-your-neck-and-shoulder-tension-with-one-simple-exercise/#comments Wed, 12 Apr 2017 09:00:46 +0000 https://www.wholelifechallenge.com/?p=7311 This exercise — known as “static wall” — can help reduce tension and pain in the upper back, neck, and shoulders. Often pain and tension in these areas can be attributed to poor posture where the upper back rounds forward and the muscles of the hips and legs become tight from sitting.

    This exercise works by allowing your upper back to straighten out against the flat surface of the floor while stretching and strengthening muscles of the hips and legs.…

    The post Relieve Neck and Shoulder Tension with 1 Simple Exercise appeared first on Whole Life Challenge.

    ]]>     This exercise — known as “static wall” — can help reduce tension and pain in the upper back, neck, and shoulders. Often pain and tension in these areas can be attributed to poor posture where the upper back rounds forward and the muscles of the hips and legs become tight from sitting.

    This exercise works by allowing your upper back to straighten out against the flat surface of the floor while stretching and strengthening muscles of the hips and legs.…

    The post Relieve Neck and Shoulder Tension with 1 Simple Exercise appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/relieve-your-neck-and-shoulder-tension-with-one-simple-exercise/feed/ 1     Build Core Strength and Better Posture with the 4-Way Plank https://www.wholelifechallenge.com/build-core-strength-and-better-posture-with-the-4-way-plank/ https://www.wholelifechallenge.com/build-core-strength-and-better-posture-with-the-4-way-plank/#comments Wed, 05 Apr 2017 09:00:06 +0000 https://www.wholelifechallenge.com/?p=7310 If you are looking for a quick and effective way to tone your midsection and give your entire body a workout, give this 4-Way Plank a try. When done properly, this series of exercises not only strengthens the midsection but will improve your posture from head to toe. Improving posture is important for preventing future injury while working out.

    Work up to holding each of the following four positions for one minute each.…

    The post Build Core Strength and Better Posture with the 4-Way Plank appeared first on Whole Life Challenge.

    ]]>     If you are looking for a quick and effective way to tone your midsection and give your entire body a workout, give this 4-Way Plank a try. When done properly, this series of exercises not only strengthens the midsection but will improve your posture from head to toe. Improving posture is important for preventing future injury while working out.…

    The post Build Core Strength and Better Posture with the 4-Way Plank appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/build-core-strength-and-better-posture-with-the-4-way-plank/feed/ 2     The Quick and Easy Way to Alleviate Low Back Pain https://www.wholelifechallenge.com/the-quick-and-easy-way-to-alleviate-low-back-pain/ https://www.wholelifechallenge.com/the-quick-and-easy-way-to-alleviate-low-back-pain/#comments Wed, 22 Mar 2017 09:00:38 +0000 https://www.wholelifechallenge.com/?p=7176 Practicing this position — called “static back” — allows gravity to work with us to begin to achieve symmetry within our bodies. When our bodies are off balance, we experience pain and limited range of motion. Static back allows the muscles of the low back to relax, and with the hips and knees at ninety degrees, the pelvis is able to settle into a more symmetrical position against the floor.…

    The post The Quick and Easy Way to Alleviate Low Back Pain appeared first on Whole Life Challenge.

    ]]>     Practicing this position — called “static back” — allows gravity to work with us to begin to achieve symmetry within our bodies. When our bodies are off balance, we experience pain and limited range of motion. Static back allows the muscles of the low back to relax, and with the hips and knees at ninety degrees, the pelvis is able to settle into a more symmetrical position against the floor.…

    The post The Quick and Easy Way to Alleviate Low Back Pain appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/the-quick-and-easy-way-to-alleviate-low-back-pain/feed/ 1     The 2-Minute Workout You Can Do Anywhere https://www.wholelifechallenge.com/the-2-minute-workout-you-can-do-anywhere/ https://www.wholelifechallenge.com/the-2-minute-workout-you-can-do-anywhere/#comments Wed, 15 Mar 2017 09:00:10 +0000 https://www.wholelifechallenge.com/?p=7174 Walkouts are a quick and simple way to improve flexibility, strength, and cardio at the same time. The best part is this exercise requires no equipment and very little space.

    Try walkouts as a way to break up your work day with movement or do these at home in the evening in front of the TV during the commercials.

    2-Minute Workout Instructions

    1. Stand with your feet pointing straight and hip width apart.

    …

    The post The 2-Minute Workout You Can Do Anywhere appeared first on Whole Life Challenge.

    ]]>     Walkouts are a quick and simple way to improve flexibility, strength, and cardio at the same time. The best part is this exercise requires no equipment and very little space.

    Try walkouts as a way to break up your work day with movement or do these at home in the evening in front of the TV during the commercials.…

    The post The 2-Minute Workout You Can Do Anywhere appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/the-2-minute-workout-you-can-do-anywhere/feed/ 3