FOF Workout: Burpee Variations and a Run

The burpee...it's an exercise that people love to hate.  In my opinion, it's one of the best total body exercises you can do.  The burpee can be done anywhere, and it's the perfect combination of strength and cardio.  Burpee variations are one of my favorite things to add into a workout.  Adding variety to your burpees not only makes them more challenging, but it allows you to incorporate quite a few exercises into one movement.

Today's workout is a great cardio workout.  We've got some running and burpee variations that will get your heart rate up and get you sweating.  

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Time – Do You Really Need More?

Time.  Let’s be honest.  It can be a constant struggle.  Time is the one commodity that you cannot make more of.  Time is fixed.  Once it’s gone, you can’t get it back.  Can you get more time?  Well, the answer is yes and no.

In a recent study, people reported that in order to get everything done that they felt they should get done within one day, they would need a day to be 40 hours long.  40 hours!  Reality is, each and every single person on this planet gets the same 24 hours in a day.  That’s it.  24 hours.  Within that 24 hours, research shows that most of us are actually only productive for about 3 hours.  

How you use your 24 hours each day is what makes all the difference.  So, while you can’t physically make more time and get a 40 hour day, you can prioritize your life and your time so that you spend your time doing what matters most to you.  You can make sure that in those few productive hours, you are getting things done that you value and consider important.

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The FOF “Anywhere Workout”…No Equipment Required

The FOF "Anywhere Workout" is one that everyone needs to try at some point.  The concept is so simple, and you can literally do this workout anywhere (hence the name) as long as you have a small area to run.  You don't need a towel, you don't need grass, and you definitely don't need any equipment.

With ball season and kids' practices in full swing, I would bet that you do have 30 minutes to get this workout done at some point during the week.  Make the most of the hours that you are "watching practice" aka looking at your phone, and get this workout done.  You can substitute the exercises to change this up, but the structure is solid.  Don't feel comfortable running far away from you kids, or have a limited space?  No worries, just run (put one foot in front of the other) for 5 minutes.

Here we go!

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Outdoor Workouts: 5 Reasons to Get Outside

When is the last time that you did an outdoor workout?  While exercise in general is beneficial to the body, more and more research is showing that you can reap even more benefits by moving your workout outside.  Personally, I only step in a gym 2-3 times a year, and mostly it's because we are on vacation.  I am not a gym person, and while I do like to challenge myself with a different workout style every once in a while, the gym with all of it's shiny equipment and treadmills with TVs just isn't for me.

Don't get me wrong...if catching up on your favorite TV show while cranking away at the elliptical is the one thing that gets you moving, by all means, go for it.  Indoor exercise beats sitting on the couch any day.  However, I would challenge you to step outdoors for a sweat session.  Here are five reasons to get outside.

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Double Unders and Swings – Wednesday Workout

At Fixed on Fitness, we are doing something NEW this month.  See, normally, we don't repeat a workout more than 2-3 times per year.  This month (for the first time in 10 years), we have taken four workout structures, and we are repeating them for four weeks straight.  Some people love this, some people hate it.  But, it's what we are doing, and so far, it's working really well.

Either way, it's nice to see improvement over the course of four weeks.  Today's workout structure is one that will challenge you no matter how many times you repeat it.  It's a great workout to measure your progress over the course of weeks or months.

Double Unders and Swings

The goal of this workout is to move as fast as possible with good form.  You want to record your time so that you have a benchmark to measure against the next time you do this workout.

*Put a 30 minute time camp on this workout.  If you are not finished with 10 rounds in 30 minutes, write down the last exercise you completed when the clock hit 30 minutes.  Then, try to do more next time.*

  • 35 Double Unders
  • 15 Kettlebell Swings
  • 7 Chest to Floor Burpees
  • x10

If you cannot do double unders, replace them with high knees (2 ct) and add 21 mountain climbers (2 ct).

How did you do?

Did you have a chance to get this workout done?  How did you do?  We would love to hear how you did with this one.

Try this workout again in a few weeks and see how you improved.  Are you looking for some extra motivation or a workout group?  Come hang out with any of our classes at Fixed on Fitness.  You can always try a week for FREE with no strings attached.  Sign up here.

Happy jumping and swinging!

~KP

Healthy Fast Food: Your Best Options

Healthy fast food...is it possible?  Let's face it.  We live in a modern, fast paced world.  Unfortunately, most of us can't source all of our own food, prepare it fresh daily, and happily sit down farm to table style for every meal.  With hectic day to day lives, many of us are left to takeout or fast food for a few meals each week.  

While we always prefer to cook at home, we too find ourselves scrambling for dinner on a random Tuesday night or on a Friday after swim practice.  Thankfully, over the years, many fast food joints have come a long way in their transparency of what is actually in their food.  Some restaurants are finally taking a step forward and are removing things like MSG, meat laced with antibiotics and hormones, and chemical additives from their food.  So, where do we eat when we are in a hurry?  What's your best choice when you find yourself in a less than ideal fast food establishment?  Read on, and we'll happily share our opinion.

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FOF Workout: The Mile of Madness

The FOF Mile of Madness...this workout has been a staple at Fixed on Fitness since January 2008.  We have done hundreds of variations of this workout, and it continues to be a favorite.  You get a mile of running followed by a great mix of strength exercises.  You can do absolutely ANY variation of this from weights to body weight or a combination of the two.  Today, we are bringing you a version that will use only your body weight.

Go mark out your quarter mile or head to the local track.  We hope you enjoy this week's workout!

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Push Ups – Common Mistakes to Avoid

Ahhh...the push up.  What an amazing exercise!  Push ups are one of the most basic yet effective exercise movements that you can perform.  However, even though many of us have been performing push ups since elementary school, our mechanics are often poor.

I recently completed my Movement and Mobility Specialist Certification from MobilityWOD, and proper push up technique was a hot topic.  With such a basic movement, how can we be doing it wrong?  Whether you are a seasoned athlete or someone new to working out, we think the following tips will help you perfect your push ups.

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EMOM: A Workout Format I Love

Anybody else love a good EMOM?  The workout format of every minute on the minute is one that I fall back on when my creative juices aren't really flowing and I just need to get a workout in.  An EMOM workout doesn't require a ton of creativity, the intensity is always high, and I can use absolutely any exercise or equipment that I have access to.  Today's workout is similar to a version we did this week at Fixed on Fitness, and it definitely got me sweating.

If you are ever short on creativity or time, just whip out an EMOM.  If you need great workout ideas, we post workouts weekly on this blog or on our FOF YouTube channel.  Here are the details for today's EMOM.

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Health Coaching: How You Will Benefit

So…what the heck is this whole health coaching thing?  Maybe you feel like you have it all together.  Maybe you think definitely don’t need someone to help you.  Or, maybe your life feels like it’s constantly spinning out of control.  We are all different.  We are all at a different place in our journey.  Today, I want to open up about my experience with the FOF Health Coaching Program. Warning...this is a raw, uncomfortable, and extremely vulnerable post for me, so bear with me.

You might have 100 lbs to lose.  You might just need to get back into a regular exercise routine.  Or, you might be eating really well, exercising regularly, but you still feel like you just can’t keep up with the pace of life.  Everything might be lining up for you right now, but you would like to learn more about how the body processes foods and strategies to manage tough circumstances when they come.

I get it.  I feel like I have most aspects of health and wellness under control.  It is my job after all to work with people day in and day out, to teach people about food and fitness, and to know how to manage stress.  Even though I study this stuff regularly, my husband is a health coach, I practice what I preach, and I have been through the health coaching program several times now, I learn something new and receive a new benefit each and every single time I listen to a webinar, sit down with a reflection form, or just participate in the program again.  This is why I know, without a doubt, that no matter what point you are at in your journey, you will benefit from this program.  Here are just a few ways I’ve benefitted.

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