Performance Fitness

12 Days Challenge – Day 5

OK kids, you had a nice recovery day yesterday. Now it’s time to get back to work. It’s only 10 minutes of work plus a warm-up. I know you can do it. Warm-up with 5-10 minutes of light cardio (e.g. – jogging, walking, stair climbing, cycling at low resistance and speed). Workout: Sprints Do 10…

12 Days Challenge – Day 4

Day 4 Workout Recovery Day Challenge We’re keeping it short and sweet today. You’ll need this day if you’ve been working hard the last 3 days. BONUS: Receive one extra point for doing today’s activity in addition to another workout or class. 3 Minute Plank Hold Hold a PERFECT forearm or straight arm plank as…

12 Days Fitness Challenge – Day 3

Day 3 Workout Superset AMRAP Warm-up: Do 3 sets of: 10 squats 25 jumping jacks. Workout: Do as many rounds as possible (AMRAP) of the following 2 exercises for 8 minutes: 5 squat jumps or squat releves 20 Mt. Climbers (per side)

12 Days Fitness Challenge – Day 2

Day 2 Workout Intervals Perform 60 seconds of all-out work immediately followed by 60 seconds of light work for 7 rounds (14 minutes total). Examples for your all-out work/light work intervals include: -Running/jogging or walking -Power walking/slower walking -Jumping rope/jogging in place -Running stairs/walking stairs -Running, jogging or walking uphill/running, jogging or walking downhill or…

12 Days Fitness Challenge – Day 1

Your mission: Complete 12 workouts (any combination of personal training sessions or classes, a DIY workout, or approved activity) between December 9th and January 5th. The top five Performance Fitness members with the most points at the end of 28 days will be eligible for one of five prizes including massage, $100 gift cards, and…

Moving Heavy Stuff – The Bodyweight Edition

In a previous post about strength training I whittled down the basic human movements to 7: Squat Lunge Push Pull Bend Twist Gait Then there were the FIVE basic compound exercises: Squat Pull-up Push-up Deadlift Carries Some of the Basic Five have weighted variations: Front or back squat Rows Bench press Conventional Deadlifts Weighted carries…

October Client of the Month – Miriam Kedebe

This month’s client spotlight features Miriam Kedebe. Miriam is an interpreter, mom, and greens (the dark leafy kind) aficionado. She’s also an alumna of my high school, Merion Mercy Academy, where “Girls will be girls, but Merion girls will be ladies.” Name: Miriam Kedebe Where are you from and how long have you lived in…

Revisiting the squat

Below is a bit of an edit (with pictures added!) of a post that I wrote two years ago. Since the original posting I’ve developed much more love for the squat. I have a love/hate relationship with squats. I struggled with squats during a good part of my fitness career. The Hate Anatomy (short torso,…

September/October Boot Camp Challenge!

It’s all about the Tabata Squat for the next 4 weeks at boot camp. Here are the details about the challenge: 1. Each camper will do 20 seconds on and 10 seconds off of bottom-to-bottom Tabata squats for 8 rounds (that’s 4 minutes). 2. You will do as many squats as you can WITH GOOD…

Workout Wednesday

[I said in a previous post that I’m not one to write about my workouts, yet I’ve posted several workouts since then. Oh well, take these posts for how they are intended – inspiration for busy, tired grown-ups who just aren’t sure how they’ll fit a workout in. No braggadocio intended.] Wednesday was another one…