5 Do-Anywhere Exercises

5 Do-Anywhere Exercises

Burn 200 Calories in Under 3 Minutes!!!

Possible to Burn 200 Calories in under 3min?

If you find it hard to lose weight with your busy schedule, the news keeps getting better.

First, just 20 minutes of exercise was proven to help increase your metabolism.

Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day — an extra 200 calories' worth.

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Read on for ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits.

Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable.

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Jumping Jacks:  Not just to stay awake on the side of the road!  These do-anywhere moves pump up your heart rate in no time.

Mountain climbers: This cardio move helps strengthen leg and core muscles as well. Start in a traditional push-up starting position — shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position. Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

Burpees: Everyone's favorite right?  Swiftly moving from standing to squatting to push-up position challenges all your muscles  Not sure how to do this classic move? Get instructions on how to do a burpee here.

Running up stairs: Run up and down the stairs at home or at your office — you'll get the added bonus of a toned backside.

Walking lunges: These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here'show to do a perfect walking lunge.

In just 3 minutes you can burn 200 calories . . . 

"now thats a bang for your buck" or butt!  

Joining a live-in weight loss program

What to do if you want to lose a significant amount of weight.

Choose the right program.  How do you know if the program is “Right?”

They will have a doctor on their team for reference, referral, and assessments as needed.

They will create a program based on YOUR needs and goals, not everyone else’s.

You will undergo a fitness assessment to establish a base-line as to where you are before you start the
program.

They will put you on an eating plan based on your caloric and nutritional needs.

The program should be small enough so that you get personalized attention and close care.

You should be in a structured atmosphere where there is little or no room to “cheat” the program.

You should participate in many educational lectures, classes, and “real life” scenarios, like dining out and grocery store shopping.

You will change your behaviors and have the opportunity to dive deeper into some of the struggles that have kept you from living your life as healthy as you can.

You should be introduced to new activities, fun and recreation, so that you get out of the gym and into the mountains, or lakes, or parks and you’ll be excited to go home and take up hiking in your neck of the woods.

You will be pampered in a spa so that your tired muscles can take a much needed rest and will speed up your recovery time.

The trainers and staff are highly trained, very personable, and dedicated to seeing you succeed at reaching your goals.

Make sure the gym is equipped with the right equipment and many different classes offered, boredom is often the reason people quit exercising.

At Unite Fitness Retreat, we offer all of the above and then some…YOU are the reason we are here…Our main priority is seeing you succeed at reaching your health and wellness goals.

Set realistic goals, Rome wasn’t built in a day.  Don’t be too hard on yourself, give yourself time to achieve realistic goals.  Write down three goals you’d like to accomplish in the next month, right now.

Believe in yourself, know that you can achieve ANYTHING you want.

See your doctor at home to make sure your body is o.k. to engage in strenuous exercise and make sure you have clearance to participate in a weight loss program.

Call us if you are considering a live-in weight loss program, we may just be the place you’ve been searching for.
866-589-5615

My Typical Day at Unite

This is what a day in the life at Unite Fitness Retreat looks like…I must say, I like losing over two pounds a day!!!

5:45am	Rise and shine, enjoyed a cup of coffee and fruit.
6:30am	Boot camp with Leah, I burned about 300 calories already!
7:30am	Egg white omelette with feta and tomatoes, set daily goals with Bre. Ready to meet my goals and increase my stamina today.
8:30am	Fat Burn Blast- this class literally melts the fat off my body... Insane workout!
9:45am	Personal training session, today was leg (and butt) day... Can you say squats?
10:45am	Break and protein shake, yum... I need to rest my body in the meditation room for a few.
11:00am	Water aerobics, amazing... I just burned another 350 calories and I actually feel refreshed.
12:30pm	Veggie Burger and Salad, the best veggie burger I've ever had. Nutritional Lesson with Leah, today we learned about portion control and plate size.
1:45pm	Today I met with Shanna (my counselor) we talked a lot about emotional eating and negative thinking... Tomorrow I get my weekly massage, I can't wait!!!
3:00pm	Snowshoeing in Park City... Seriously fun and the best workout so far!
6:00pm	Grilled sun dried tomato chicken with zucchini and polenta and a huge salad, delicious!
7:00pm	Foam roller stretch, this feels amazing, my body needed to stretch.
8:00pm	Hot tub and relaxation, early to bed for me!

10 Ways to Beat the Holiday Bulge

1. Eat a healthy snack prior to attending social events so you’re not ravenous when you see temptations everywhere, never go to a party hungry.
2. Look at the holiday as a day, not a week or a month. Allow yourself to splurge on one day-not for two months.
3. Exercise. You will most likely eat more calories around the holidays due to the parties, large family meals, and gifts of chocolate and cookies! Therefore continuing to exercise throughout the holidays speeds up your metabolism to burn the extra calories faster.
4. Drink 3 liters or 96-ounces of water daily, it aids in digestion and will keep you feeling full longer.
5. Get outside, even if it’s chilly, bundle up.  Take a walk the fresh air will do you some good.
6. Make time to relax; this is a stressful time of year for most of us.  Make sure you pencil in some YOU time, read a book, get a massage, take a bath, whatever gives you a much needed break.
7. Avoid the mentality that, “It’s the holidays so I can eat whatever want and splurge just because.  Stick to the 80-20 philosophy (80% of our food should be nutrient rich, while 20% can be less nutrient rich).  Oh, and limit your alcohol, just because it’s the holidays doesn’t mean you need those empty calories.
8. Get out there and shop!  Park further away at the department stores, walk the mall with a friend and get gift ideas.  Move your body!
9. Remember what the holidays are all about. Focus less on the food and drinks and more on celebrating the special season and the company of the people you love — your family and friends.
10. Give yourself the gift of health this holiday season.  It’s never to early to start your “New Years Resolutions”.  Make this the year to really get your health back on track.  Maybe you’d like to lose the last 10 pounds, or maybe you need to get a handle on your weight and health once and for all.  Wherever you may be, recognize that this is your chance to turn it all around.  If you are ready for a change, give Unite Fitness Retreat a call today and let us show you how our personalized fitness and weight loss program can transform your life forever. 866-589-5615

Happy Holidays from your friends at Unite Fitness Retreat!