Playground Challenge

15 Box Jumps (onto picnic bench)

15 Plyo Pushups (on picnic bench)

15 Chin Ups (underhand)

15 Hanging Triceps Dips (bench dips if bars are unavailable)

15 Leg Lifts (on picnic bench)

Complete this circuit four times and finish with a 400m run.  Push to finish everything in less than 30 minutes.  Want an extra challenge?  Beat the trainer’s time of 28:07!

Abs Burner


Try this quick abs workout at home.  It takes about ten minutes and there’s no equipment needed.  Your goal is to complete the entire workout with minimal rest.  Good luck!

30 Bicycle Crunches (each side)

5 Hip Raises (shown above)

25 Bicycle Crunches

10 Hip Raises

20 Bicycle Crunches

15 Hip Raises

15 Bicycle Crunches

20 Hip Raises

10 Bicycle Crunches

25 Hip Raises

5 Bicycle Crunches

30 Hip Raises

Your Best Effort is Kryptonite to Defeat

“Being forced to work, and forced to do your best, will breed in you temperance and self-control, diligence and strength of will, cheerfulness and content, and a hundred virtues which the idle will never know.”  – Charles Kingsley

There is no doubt that knowing and believing that you’re doing the very best that you can will bring you peace of mind and security.  Give your all to each one of your ventures and what is meant to be will be.

Healthy Ideas

Next time you’re hungry but don’t have a ton of calories to spare consider vegetable rolls from your favorite sushi bar.  Five pieces have about 140 calories.  Try ordering brown rice rather than white to cut down on simple carbs.

One tablespoon of peanut butter and a medium sized apple total up at just over 160 calories.  Look for a peanut butter that’s low in sugar and saturated fat to go the even healthier route.

An ounce of pretzels and a teaspoon of honey mustard is only 120 calories.  Look for pretzels that are low in sodium and have some fiber content.  Those couple of things can make this snack an even better choice.

Just Do It

“It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult.”  – Seneca

Without an honest try how do you expect to get any better?  Set a goal and take it seriously.  Create a solid plan to help you reach that goal and give it your all.  You can do anything you set your mind to, but only if you give it your best effort and stick with it.  Don’t spend your time wishing — spend it doing!

10 Minute Circuit

Try this workout at home or in the gym.  It only takes 10 minutes and it’s sure to burn some calories and work your upper body.

5 Dumbbell Shoulder Presses (10-25lbs)

10 Pushups

15 Bicycle Crunches Each Side

Repeat this circuit every minute on the minute for 10 minutes straight.  If you get behind just continue to complete the circuits until you’ve finished all ten.  Good luck!