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Workout of the Week: The Simple and Sinister

  
  
  
Leave it on the mat!

You've heard of "short and sweet," right? Well, we've got "simple and sinister," which is the hardcore fitness variation. Lacking equipment? On vacation? Don't worry. We've got you. 

Introducing...The Shred Winners!

  
  
  
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Whenever we complete a Shred, we like to shout out to our clients who participated. It's a hard process and you did it! Huge congratulations to all of you for completing the shred! As a whole, you lost 85 lbs!

Food For Fitness: One Pot Tomato Basil Pasta

  
  
  
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All you need is one pot, fresh herbs, and whole grain pasta and you've got yourself a super quick and easy meal ready in 10 minutes!  The best part of this recipe... It's self saucing!  By cooking the pasta and herbs together it creates a rich, creamy sauce without the added calories.

Workout of the Week: Race Day Training

  
  
  
Team Arena!

Race Day is almost here!!! Try this workout in preparation for the Gladiator Run on the 25th! Let's go Team Arena!

Exercise of the Week: The Halo

  
  
  
Kettlebell!
The halo is a great exercise that engages several parts of your body simaultaneously. Halos are good for shoulder mobility, scapular stability and overall core conditioning. Sound familiar? That's basically everything you need to limit pain from sitting at a desk all day.
To do a halo, grab a kettlebell and do the following
  • You can grip the kettlebell on the horns with bottom up, or you can palm the bell with your index finger and thumbs around the horns.
  • Start with a good base. A good place to start is in a tall kneeling position, or standing on your knees. Think tall and light, squeeze your glutes, with a straight line from your knees to your shoulders. After you get the hang of this position, you can progress to a half lunge (If you're standing, that means feet about hip width apart. 
  • Begin with the kettlebell in front of the chest, with relaxed shoulder blades. Make sure that you’re standing up nice and tall with your tailbone tucked, and abdominals locked and engaged. Be mindful of the abdominal engagement as you progress through this exercise.
  • Move the bell in a circular direction, up and over one shoulder, passing by the ear, around the back of the head, and pass it by the other ear and over the other shoulder. You can perform a set of repetitions in one direction or alternate directions each time.
(Thanks, Johnny Fit!)

Once you master that, you can do the halo on all SORTS of stuff. Like on top of a stability ball. (Note: do not try this one at home)
 


Workout of the Week: Burpee Challenge!!!

  
  
  
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Yes, I know, when you hear the word "burpee" you want to turn and run away! But that approach will actually help you with this workout, as long as after you run a certain distance you stop and do some burpees! You may look like Bruce after this workout, but it will be worth it. Here you go:

Food For Fitness: Skinny Crockpot Lasagna

  
  
  
skinny lasagnaThis is the perfect meal to sneak loads of veggies into!  To keep it "skinny," use lite or reduced fat cheese and whole grain noodles... Or better yet, use zucchini as the noodle! And since it uses the crockpot, it couldn't be easier to do. Just set it up, turn it on, and leave it alone!

Skinny Crockpot Lasagna

reblogged from pinch of yum

Food for Fitness: Shred Super Smoothie

  
  
  
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This is an oldie but a goodie -- obviously, as it's a staple in the Garcia household! Yes, it REALLY is that good for you! You can pack a lot of yummy greens and fruit in the convience of a smoothie. You don't need any ice because the berries are already frozen, but if you find you want to use some fresh fruit, just pop some ice in. If it's too thick, add more liquid! Enjoy!

Food For Fitness: Avocado Banana Smoothie

  
  
  
Avocado green smoothie

I wake up every morning and go straight to my nutrininja.  The way I look at it, if you fuel your body with tons of great nutrients right off the bat, your body in turn will reward itself by giving you sustainable energy for the day.  Over the next four weeks, I will be sharing my favorite smoothie recipes with you.  Feel free to share your faves on my Facebook page, Stacey's Official Shred Challenge.  And don't forget to add your favorite protein powder!  

Workout of the Week: Shred Workout!

  
  
  
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Join us this week at Arena or at home with Tabata style workouts. Pick 6 of your favorite exercises and set 5 minutes on a timer. You are going to work hard for 20 seconds and rest for 10 seconds for a total of 5 minutes per exercise.
Time to lose some pounds!!!
Here's the workout:  
WARM UP: Corrective exercises (Don't know what to do? Contact Joe at joe@arenafitness.com to set up your Functional Movement Screen!)
5 Minutes 20 sec.(work)/10 sec.(rest) 
Push Ups
5 Minutes 20 sec.(work)/10 sec.(rest) 
Squats
5 Minutes 20 sec.(work)/10 sec.(rest) 
Burpees
5 Minutes 20 sec.(work)/10 sec.(rest) 
1/2 Jumping Jacks
5 Minutes 20 sec.(work)/10 sec.(rest) 
Lunges
5 Minutes 20 sec.(work)/10 sec.(rest) 
Sit Ups (add a medicine ball if you want to get a total body workout with this move!)
STEADY STATE CARDIO
3 Mile Run
Cool down:
10 Minutes of your favorite stretches and yoga poses. 
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