I loved this post so much.

Most of the time, health and fitness blogs are writing about how to avoid the holiday weight gain--suggesting low calorie options for family dinners ("oh, please!" you say? Us too!) They say that studies show that people who gain weight during the holidays usually don't LOSE that weight. If this trend keeps happening year-after-year, those extra "holiday pounds" can add up.

But this isn't YOU! You're a LiveWELL team member. We take care of ourselves on a weekly, monthly, yearly basis, so indulging during the holidays is not a major downfall! Commit to that 80/20 rule we've talked about before. 80 percent of the time, LiveWELL! Workout consistently. Eat clean. Sleep! The other 20, let loose!

This post isn't suggesting you don't enjoy holiday desserts or boozie beverages. THANK GOODNESS! Ha! Instead, it lists some nutritionists' "one rule" for the holidays. Things like, "Nix the Guilt" Okay, done! 

Happy Holidays, LiveWELL team! We are so thankful for YOU!

Laura des Cognets

Reindeer Express benefitting The Nest-Center for Women, Children & Families

Merry! Merry!

Don't be too alarmed by our Christmas Tree that is ALREADY up in the gym--we have good reason!

This is our second year to be collecting donations for The Nest-Center for Women, Children and Families' Reindeer Express.

The Nest collects new, unwrapped toys and coats for children ages 0-5. This year, they have almost DOUBLED their amount of children they are collecting for to almost 900! With your help, we can make sure that these kids have a wonderful Christmas! 

Items requested other than cold weather coats, hats and mittens/gloves are new, unwrapped toys such as lego sets, sports equipment, art supply sets and coloring books, dolls, any "popular" character-type toys, transformers, games, puzzles, cars, etc.

They also accept holiday wrapping paper, tissue, gift bags and tape to wrap the presents.

Check out www.thenestlexington.org/reindeerexpress/ for more information about the program, how to help and see some pictures from the event!

Thanks so much in advance to all those who will donate!

LiveWELL and Happy Holidays!

Weekend Warrior Workout

Here is a fast-paced, descending workout that requires no equipment (jump ropes can be "faked"!) You'll need some energy and enough room to do a push-up!


Round 1:

250 Jump Rope 
25 Jump Squats (or bodyweight speed squats)
25 Push-ups (toe or knee position)

Round 2:
200 Jump Rope
20 Jump Lunges (10-20 each leg--your choice!)
20 Slow-Motion Push-ups (2 seconds down, 2 seconds up, toe or knee position)

Round 3:
150 Jump Rope
15 Single Leg Squats (each leg, or stay on both legs for a regression)
15 Spiderman Push-ups


Weekend Warrior Workout

Happy Friday Warriors!

Perform the following circuit 3 times as fast as possible:

10 Hindu Push-Ups

20 Touchdown Squats

20 (each) Lateral Mountain Climbers

10 (each) Lateral Lunge

10 (each) Plank with Hip Slap

50 Jumping Jacks


Where Should I Feel This?

By Coach Chris Collins, CPT

"Should I be feeling this here or here?" he asked. I was talking to an exerciser doing an anti-rotational press. After finishing his set, dropping his arms and relaxing his shoulders, he pointed to each hip back and forth.

It's an interesting question , and in its answer, an opportunity to go into detail the interesting musculature and functionality of the abdominal wall and the definition of a word we like to throw around a lot in the gym: torque.

To the question. In general, our anti-rotator should be feeling it on both sides. That is because of the position of the abdominal wall muscles, which are not only stacked in an interior to superficial fashion but also align opposite each other diagonally.

For example, in an anti-rotational press, the external oblique, which is the outer layer of muscle originating on the outer crest of the hip, pulls the lower 8 ribs down and toward the front pelvis in the direction of the rectus abdominis. To further bolster the abdominal vertically, the muscles just underneath the external oblique, the aptly named interior oblique activate. Because they run diagonally counter to the external oblique, originating more toward the spine and on the inner crest of the pelvis, they pull the bottom four ribs down and back.

Because of where they originate and attach, the internal and external oblique muscles are producing torque in opposite directions. This mechanism, along with the even deeper activation of the transverses abdominis helps stabilize both hips in their sockets and prevent spinal rotation.

It's what we mean when we say "brace." It's not enough that we offset an anti-rotational force superficially. To further strengthen your midsection, breathe outwardly, forcefully, and think of pushing your abdomen out.

You'll thank me the next time you drive around a long curve on a country road or hop on a roller coaster at your favorite theme park. Don't give into the centrifugal force. Stay upright, people!

Weekend Warrior Workout

Exercise: Sets: Reps:
Walk-Over Push-Ups 3 12
Jump Lunges (Reverse Lunges) 3 12
Elevator Squats 3 12
Sit-Outs 3 12
Side Plank w/ Lateral Leg Raises 3 12
Dips on Chair 3 12

Have fun! Let us know if you ever need a demonstration on an exercise.





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