workout

Challenge Yourself: Exercise at Home

modified superman

Peggy and Tiffany have been sharing their progress as they work out at their new gyms. But even if you don’t belong to a health club or can’t afford a trainer, there’s no reason you can’t get fit on your own, in the comfort of your living room.

Check out our slideshow, “Get Fit on a Budget: Easy At-Home Exercises.” Developed by fitness expert Gregory Florez, the routine only requires three inexpensive pieces of equipment. And best of all, you’ll lose weight and gain strength in four to six weeks if you do the moves three days a week.

What are your favorite at-home exercises? Tell me in the comments below.


Tiffany, Week 11: A Workout For The Kids

the lehmans

Up until this challenge I’ve never been a member of a large gym. I love the gym my employer has for its employees inside the building. I’ve had much success there and love the trainers, classes, equipment, and trails around the facility. I thought it would be a hard sell for me to feel at home in a large gym. Well I’m here to tell you that no matter what the size, it’s the work you do inside the gym that matters.

Because they’re too young, the kids don’t get to use the facility at Gold’s Gym. However my personal trainer, Lass, developed a program Anna could do at home. It’s four simple body weight exercises that will build cardio and strength in one. And best of all, it only needs to be done three times a week! I’m going to share with you what Lass told with me. (Lass, I hope you don’t mind me giving out your secrets.)

Start off by stretching and getting the body limber. Then do 12 jumping jacks, 12 body weight squats, 12 overhead presses and 12 toe touches. Now repeat those moves 4 times.

Our experience at Gold’s Gym has been nothing but wonderful. I know that our personal trainers will be friends of ours for life. They want nothing but the best for us and expect nothing from us but our best. I know that after this challenge Andy and I will become members at Gold’s Gym. We cannot imagine that gym not being a part of our lives and the kids can’t imagine not having the Kids Club (daycare) either. The staff in the Kids Club is always so nice and happy to see the kids.

What kinds of workouts do you do with your kids? Post a comment and let me know!


What To Eat Before And After A Workout

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Knowing how much and the type of fuel you need for a workout can be challenging. It’s also very personal and depends on so many different factors. If your workout is 30 to 60 minutes a day, you might not need to worry about adding additional calories, especially if weight loss is your goal. Just keep in mind hydration—it’s key to having a better workout particularly if you are sweating a lot.

When you start to increase your time and intensity, you’ll probably need more calories to get you through the workout.  Start by eating a small meal 1 to 2 hour before you start to sweat— experiment to see how much time you need to digest your food. Some foods to include might be: a peanut butter, turkey or hummus sandwich on whole grain bread with lettuce, tomato and avocado; yogurt and fruit; oatmeal with walnuts and raisins; or trail mix with nuts and dried fruit.

Sometimes a small snack about 30 minutes before a workout is all you need to get an energy boost to get the best workout—but it’s important to test what agrees with your stomach and what does not. Usually avoiding high fiber foods is best—a banana, a small bag of pretzels, an 8-ounce glass of orange juice might be all you require.

After your workout—don’t drink back all of the calories you burned. Hydrate with water unless you’re working out intensely for over an hour. And refuel with a healthy meal such as salad, vegetables, baked sweet potato or brown rice and grilled chicken or fish.

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


Challenge Yourself: Turn Your Walk Into a Run

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Today Tiffany told us how getting a new pair of sneakers inspired her to start jogging again. If you’ve been walking regularly for several weeks, you might be itching to step up the pace, as well. Learn how to turn your walk into a run following our simple training plan.

How did you make the transition from walking to running? Share your experience in the comments below.


Tiffany, Week 8: Running With The Kids

asics gell challenge 8 Thank you Asics for the new sneakers for our whole family! We love our new tennis shoes. Anna is excited for anything hot pink, Jack loves his because they remind him of his favorite college football team, the Iowa Hawkeyes. And Andy and I are just happy to have new shoes to work out and run in! We needed shoes in a BAD way and it’s one of those things you know you need to buy, but you just dread spending the money.

My running shoes have more than 500 miles. I haven’t been able to really get out there and run because I need new sneakers and they’re expensive. But the tread on my old pair was still good so I’d been doing a lot more other types of cardio that don’t require a new pair of shoes right now. Andy’s shoes were really worn too and we were actually going this weekend to get him fitted for his first pair of running shoes, so this delivery couldn’t have come at a better time.

I’ve taken the kids out for a couple of runs in these Asics and they feel really good and support me the way my old sneakers did. The kids and I went on a run/bike ride today. They rode their bikes while I ran. The school Jack goes to is less than a half-mile from our house and it has a walking/running track. They played basketball and played on the equipment while I jogged. It was fun just having a little moment like that with them. Andy was back at home preparing dinner for us. He’s such a great cook! He’s making one of my favorites today, Chicken Picatta from Gina’s Skinny Recipes website.

If you want to know more information about what shoes you should wear to avoid injury, make sure to go to a local store that focuses on running. They will have all the top sneakers and fit you for the best shoe for your foot. Also when starting a running program, take it slow and easy. Trust me, this coming from a girl who went too far too fast and tore her patella tendon. Put me behind in my training program and landed me in physical therapy all last summer. NOT FUN.

OK I think that’s enough from me for now…Enjoy and get out there and make sure to move it with your family! I told you how I do it. How do you? Post a comment and let me know.

Photo via Asics