Snow Day Workouts

With all the snow we are getting in Philadelphia, I get a little bit of cabin fever, so I wanted to share two workouts that I know I can quickly and easily do at home on the days that aren’t easy to get out of the house.

Give them a try and let me know how they work for you.

Workout One (no equipment needed)

In fact I did this one last night, all you need is a timer. Count how many reps of each exercise you do for each round. your goal is to stay consistent for each of the four rounds of the workout.

Push Ups
Squats
Speed Rows
Single Leg Reaches

Set a timer for a minute, complete each of the above exercises for a full minute, back to back, rest one minute at the end of the four minutes. Try to repeat the order for four full rounds. Remember your goal is to complete the same number of reps of each exercise during each round.

Workout Two (with equipment)

This one uses bodyweight exercises and kettlebells. In my basement I have a few kettlebells (you don’t need a lot of them) a pull up bar, and a pair of rock climbing grips.

5 Pull Ups
5/5 Kettlebell Clean and Press
15 Kettlebell Swings

Work consistently through the above 3 movements for 15-20 minutes. The best part about this workout…if you have multiple sizes of kettlebells you can switch which size you use from rounds to round. Your odd rounds can all be with lighter weight and your even rounds can be with a heavier weight.

Give these a try and let us know how you do in the comments section below.

Of course of you need a few extra minutes of work, you can always get in some shoveling ;-)

Skinny Fat

Whoa! Two words that aren’t usually put together. And when they are people are worried about the feedback they’ll get from it.

Here’s the truth…just because you’re skinny does not mean you’re healthy and fit.

I’m writing a little bit about this for a friend of mine, she’s funny, she’s sarcastic, she’s like my little sister, she’s attractive, she’s thin, but in her own words (not mine, although I’m familiar with the term) she’s skinny fat.

For the first time since I’ve known her ( and that’s been over 10 years), she’s taken huge steps to better her health and fitness.

She quit smoking.

She started eating better.

She started running.

She wants to start weight training.

BUT…

She’s getting a lot of ridicule from friends and family, asking her while she’s bothering? Which brings me to the point of this post.

Just because you’re skinny doesn’t mean you’re fit and healthy.

Being fit is more the knowing that you can accept any physical (or mental) challenge proposed to you. You can tackle it without any observation.

When you’re fit you know you can take the stairs, sounds simple, but most people can’t.

When you’re fit you feel healthy, you feel alive, you feel strong, and you have energy.

I’ve always tried to fall back onto this one phrase I heard a long time ago, ‘Nothing tastes as good as lean and fit feels.’

Although the two comparisions are almost unequal, comparing food to a 5k or a max effort deadlift. I’m not saying they are the same, but when you know you’ve worked really hard to accomplish something, you tend to walk away from those flavorful temptations.

You know you worked really hard, so why ‘ruin’ it with not eating properly. Fitness and nutrition support each other 100%.

Ironic? Perhaps.

Nonetheless, if you know someone who is trying to better themselves, make themselves stronger, even if you don’t think they need to, be supportive.

Proper exercise and nutrition go a long way.

Get out of the rut, give it a try, it might just be eye-opening.