Weekend Warrior Workout

Happy Weekend, Warriors!

The weather forecast for Lexington this weekend looks awful! You can still get in an awesome sweat with this Weekend Warrior Workout, though!

Perform the following circuit 3 times as fast as possible:

Pushups – 10

Touchdown Squats – 20

Lateral mountain climbers – 20 each leg

Lateral Lunge – 10 each leg

Plank with hip slap – 10 each side

Jumping Jacks – 50

Let us know what you think! LiveWELL!


You've heard of One Pot Recipes, try these One PAN Recipes!

By Laura des Cognets

Hey team! I've been trying to clean up this diet of mine! Don't get me wrong, I feel great 3 months post-baby, but I was eating way too much crap, to be honest. Think sugar-laden coffee, goldfish, and booze as some of the offenders.

With three kids and a business to run, I like the idea of one-pot slow cooker meals. However, they tend to all be a little "soupy". Enter, the one-PAN recipes!

Not only is this ideal because of minimal clean-up (bottles take over our dishwasher 24-7!) but it's healthy and delish!

I found these on Greatist.com---my favorite was the shrimp and broccoli with cashew sauce! It's a high protein, healthy fat and good carb recipe!

Check it out!


Are you CPR Certified? You should be!

By Coach Chris Collins, CPT

The bodies were stacked, sometimes three deep, on the table opposite the room I just entered.
I peered further and caught a glimpse of eyes, expressionless, staring back at me through a web of
interlocking arms and torsos. I was nervous. There was only one unoccupied chair left in the CPR class I was taking. I had just made it!

Close call I thought as I slid into the seat and introduced myself to the nurse sitting next to me.
Her name was Sadie, and she was nice. But everyone was. I’d assume it had something to do with not being laughed at when your turn came to perform CPR on one of the mannequins on that table. In fact, it doesn’t get much better than having to perform a critical, life-saving ritual, pass or fail, in front of a bunch of people you’ve never met but whom you semi-compete with professionally. Big fun, right there.

I’ll skip all the minor details, descriptions, and instructor jokes (trust me, there are many), and hit on the important points of CPR taught in class that day. Not much has changed since the last time I took the CPR exam two years ago. It used to be if you saw someone unresponsive, you’d spend ten seconds to check for pulse and breath before calling 911 or summoning for emergency response. Now, you dial 911 or shout for assistance immediately if you happen upon or see someone go down.

You want to do 30 chest compressions at a depth of two to two and a quarter inches at a tempo of 100 to 120 beats per minute, or the difference between “Sweet Home, Alabama,” and the Stones’ “Honky Tonk Women.” After thirty compressions, you give two even breaths. Emphasis on even. You want your breaths to reach the lungs and not the stomach. Always perform your compressions hard. If you think you can thrust the heel of your palm further into the victim’s chest, do so. You might hear all sorts of noises, tearing, snapping, all kinds of sounds. This is normal, and according to the instructor, preferable to performing the compressions too lightly. After that, it’s a matter of when the automated external defibrillator device gets there.

If you’re at a place that has an AED, the prompts are easy to follow. Once turned on, most devices talk you through the process. The pads themselves have illustrations of where you’ll place them on the victim. To shave or not to shave? In the past, I thought shaving the chest to prevent interference with the AED’s electric shock was prioritized. Not so in this class.

Which makes sense, especially in an every-second-counts situation. Manscaping? Unless your victim is “just really hairy,” we ain’t got time for that! CPR is something I think everyone should know. If you’re interested in taking a class or learning more about today’s protocols for administering it, contact the American Heart Association or American Red Cross at www.heart.org, or redcross.org respectively.

Weekend Warrior Workout--Sliding into the Weekend

Hey Weekend Warriors! This weekend, we’re giving you a total body workout – and all you need is furniture sliders and a dumbbell. If you don’t have furniture sliders, you can use small towels on a smooth (tile or wood) floor!

Perform the following in groups of two exercises:

Group 1
Slider pushups – 4 sets of 6 reps each arm

Slider Reverse Lunge – 3 sets of 12 reps each leg, add a little weight for resistance

Group 2
Single Arm Renegade Row – 4 sets of 6 reps each arm

Slider Leg Curls – 3 sets of 12 reps

Group 3
Slider Rockers – 3 sets of 12 reps

Turkish Get Up – 3 sets of 12 reps each arm

Have an awesome weekend and LiveWELL!

It Takes Two! April is Refer a Friend Month!

Refer Friends In April!

This month, refer as many friends as you would like to LiveWELL! They can enjoy free team training classes OR Semi-Private Sessions for FREE! If you don't currently do any Semi-Private Training, invite a friend and we'll spot you a session!

Just note: We do need you to SCHEDULE your friend up to join you in a Semi-Private Session. This ensures we don't overbook anything. Just reply to this e-mail, call us, or stop by the front desk and we'll get it in!

For each friend that you refer, your name will be entered to win a YETI cooler!

We will have invite cards at the front desk. This makes it easy for you to put your name on a few cards and leave somewhere in your workplace for your co-workers. You can also just give them to friends or family members.

When you bring in a friend, just remember to fill out our sign in sheet at the front desk. We'll use this to keep track of who gets entered to win the YETI.

It Takes Two

MOBILITY DRILL: Half-Kneeling Quad Hip Flexor Stretch

This is one of those feel-good stretches that will help loosen up tight hips. If you ever have any lower back pain, this is can be an area that can be stretched to give some immediate relief.

hip flexor stretch_copy


-Box is optional
-Create a vertical line from your down knee up through your hip and torso
-Pull belly button in and squeeze glute
-Do not drive hip forward
-You should be feeling stretch in front of quad and hip flexor and NOT your knee
-Hold for 30 seconds each side
-Try this at home using your couch and a pillow beneath your knee

Weekend Warrior Workout--Top of the Minute

Hello LiveWELL Team!

This week’s workout is Top of the Minute! The good news is that the workout will be done in 16 mins.  The bad news is that it’s gonna hurt!

For this workout you will need a Suspension Tool, a medium-sized Kettlebell, a medium sized Dumbbell and, of course, your bad self!

The set up:

Set a timer to 1-minute intervals. You will have 1 minute to complete 20 reps of each the exercises listed below, and then you have the remainder of the minute to rest. Do this for 4 rounds.

Here are the exercises in order:

Kettlebell Swings
Suspension Bodyweight Row
Goblet Split Squat (10 each leg so 20 total)

Staying Healthy-ish While On-the-Go

We traveled recently and I got to thinking about how tough it must be for people who travel all of the time to stay healthy. Although airports do have way better options than they probably used to, there are so many temptations!

Here are 8 ways to stay healthy-ish on the go!

Let us know if you ever want some workouts to take on the road with you! Just e-mail Russ, Laura or Melissa and we'll hook you up!

Weekend Warrior Workout--March Madness Style

March Madness leaving you with little time for a workout?! We thought so – but we KNOW you can find 15 minutes somewhere, and that’s all you need to get this workout in this weekend!

Try it out! And obviously, GO CATS!

Perform as many rounds as possible in just 15 min:

  • Dumbbell Thrusters  x 10 reps

  • Single Arm Kettlebell swings x 10 each side

  • Pullups x 5 reps

  • Stability Ball Rollouts x 20 reps

  • Mountain Climbers x 20 each leg

We won't judge if you enjoy a cold one after this awesome workout!

The Power of Positivity

By Coach Chris Collins, CPT

Today, we’re going to do supersets of taking out the trash and cleaning the sinks, followed by circuits of vacuuming the floors, cleaning the windows, and picking up dirty laundry.

Sounds crazy, doesn’t it. Well, it is impressive how someone hasn’t marketed these “exercises” to the fitness industry yet, given the study that follows.

In August 2007, Psychological Science published a study by Drs. Ellen Langer and Alia Crum comparing two groups of hotel room attendants who did the exact same work over an equal amount of time. The results were eye-opening. Simply by informing one group of 44 hotel room attendants their work met the CDC’s requirements for healthy living, they lost more bodyweight, fat, fat percentage, BMI, and waist to hip ratio than the uninformed second group of attendants.

The study is often cited in articles highlighting the placebo effect on exercise. Think it’s working for you, it probably is; think the opposite, well, it’s not too hard to ditch what’s already not in the running for most comfortable thing in your day to do.

Now, there’s a fine line between sunshine pumping and extolling the virtues of getting healthier, but I have to believe some of the first group of attendants’ success in losing fat had to do with specificity and repetition. Told their job duties’ caloric expenditures, things like floor sweeping, bed-making, and dusting can also be thought of as exercise would be a powerful perspective pivot in an attendants’ outlook. What used to be drudgery is now a way to get and stay healthy.

The other group of hotel room attendants, 40 in number, saw no change in their relative biomarkers. I feel bad for this group. This study was conducted at a hotel that had fixed staffs to certain buildings. Everyday folks from group 1 are all smiles and clocking in. I can see others from the second group annoyed at their co-worker’s positive attitude so early in the morning. “We’ll see who’s laughing last at this year’s employee Christmas party’s poker table…”

The other facet of this study is belief. Not a lot of folks like to talk about it, but there’s a lot to be said about sticking it out in the face of what you might sometimes think are insurmountable odds and believing in what you are doing. “With every fiber of my being” is a saying that I interpret to mean committing yourself fully to that which it is you are doing, and I believe that that idea is central to the eventual success in any program.

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