Fitwell Training Solutions http://www.fitwellsolutions.com Personal Training That Fits You Fri, 03 Feb 2012 19:49:05 +0000 http://wordpress.org/?v=2.7.1 en hourly 1 Workout of the Week http://www.fitwellsolutions.com/blog/strength-training-blog/workout-of-the-week/ http://www.fitwellsolutions.com/blog/strength-training-blog/workout-of-the-week/#comments Fri, 03 Feb 2012 19:49:05 +0000 valerie http://www.fitwellsolutions.com/?p=1577 Have you worked out hard recently?  Be honest; when was the last time you worked beyond your comfort zone and pushed yourself?  Every now and then, I test myself and do a killer workout to see how I’m doing.  Here’s my recent WOW (Workout of the Week) workout:

High-Intensity Circuit Training

Dynamic warm-up and few core exercises for 10 minutes; 3 rounds of Kettlebell 2-arm swings, Step back lunges with body bar, bench push-ups, tricep dips on the bench, rows, medicine ball slam-downs, free motion lateral raises, Ab/adduction on the multi-purpose gym using ankle straps and arm curls. Every 2 exercises I did a burst of cardio like Burpees, Jump squats or lunges. I was sweating up a storm without getting on a cardio machine!!

The workout itself took about 45 minutes.  I stretched for 5 minutes and I was done!  I was wiped out - in a good way.  But here’s the thing; when you workout you have to do it the right way otherwise you’re just coasting through and not seeing any results.  Every decade your body changes so you have to make sure that every workout counts.  Here are some reminders for you for your next workout:

1.  Sleep well the night before and after your workout (at least 7 hours)
2.  Drink plenty of water throughout the day
3.  Track your progress in a journal or online
4.  Make sure you sweat every workout.  Work hard!
5.  Take a day off once a week for recovery

]]> http://www.fitwellsolutions.com/blog/strength-training-blog/workout-of-the-week/feed/ Play Today DC: A Mom’s Solution for Healthy (and Active) Kids! http://www.fitwellsolutions.com/blog/kids-health/play-today-dc-a-moms-solution-for-healthy-and-active-kids/ http://www.fitwellsolutions.com/blog/kids-health/play-today-dc-a-moms-solution-for-healthy-and-active-kids/#comments Wed, 01 Feb 2012 23:07:56 +0000 valerie http://www.fitwellsolutions.com/?p=1549 Do you grimace at the thought of finding an activity to do with your kids at the last minute?  Do you wish there was a one-stop-shop place to search for and find relevant activities for your family in a matter of seconds?  I have a solution for you and it’s right in your own backyard so to speak.  Now that Playtodaydc has come to town, you can save time planning activities and get more done (a mom’s dream).  Learn more about this unique company and attend their free Fun Fair this Saturday.  It gets even better - enter a sweepstakes to win an iPod Touch or iPad (see below)!

Play Today DC
Play Today DC is a new local family friendly website www.playtodaydc.com featuring kids’ classes, events, and activities happening in the DC area. Along with a calendar of events, Play Today DC allows a parent to register for the activities right on the site and it is free for families to sign up and enjoy.  The site currently covers Vienna, Oakton, Falls Church, Great Falls, McLean, and Reston.

Find the Fun Fair
This FREE Find the Fun Fair is the launch party for the new website. There will be fun for the whole family and no cost to come and “find the fun!”  This fair will have lots of fun activities for the kids; moon bounces, face painters, dance demos, music sing-a-long, and sport games to name a few.  Trust me, the kids will be nap-ready after this event!  Mark your calender for this weekend:

February 4, 2012
10 am - 2 pm
Westwood Country Club
800 Maple Avenue East
Vienna, VA 22180

Find the Fun Fair Sweepstakes
Check out the Play Today DC Facebook fan page www.facebook.com/playtodaydc for a sweepstakes to win an iPod touch and an iPad!

The Find the Fun Fair Sweepstakes runs from now until February 3, 2012.  Online entrants can win an iPod touch (valued at $199).  Additionally, fans can print the Play Today DC Facebook fan page, write their name, email address, and phone number on the page and bring it to the Find the Fun Fair on February 4th to be entered to win an iPad in a raffle at the fair. (value $499).  You really have nothing to lose here!

Now when your kid asks, “Mommy, what are we going to do today,” you’ll have the same answer as me - Play Today DC Baby!

Disclosure:  I was compensated for this post but I’m a firm believer that moms drive the health and fitness decisions of her family.  Any resource that helps kids get and stay healthy, gets my vote of confidence!

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