Cart 0
sure, we've got issues...
 

Take A Hike!

By Haley McClure

LucaCurtsyLungeStraddle1.jpg
LucaCurtsyLungeDown1.jpg

Curtsy Lunge: 3 X 30 reps

Start with feet far apart-further than shoulder width.  Place hands in front of your body or on your hips, whichever is more comfortable! Leaving one foot in the same spot, take other foot and cross it behind at an angle, slowly lower body down into lunge position. Go back to starting position with feet far apart and do the same with the next leg. Go back and forth until you have done 30 total.

LucaLungeUp1.jpg
LucaLungeKickback1.jpg

Lunge with Kickback:3 X 10Reps

Start with one foot in front of your body and one foot behind. Lower your weight so you make a 90-degree angle with your front leg; make sure your knee is staying behind your toe. Drive through your back leg to stand up and when you get to the top, lift back leg as high as you can without dropping your chest.

 

LucaIntervals2.jpg
 
Portrait 2.jpg

Spring Break Full Body Blast in under 20 minutes

By Haley McClure

No Equipment Needed!:

  • 15 squat jumps
  • 10 jumping lunges
  • 30-second wall sit
  • REST 30 seconds
  • 10 push-ups
  • 10 bench tips
  • 15 shoulder push-ups
  • 20 mountain climbers
  • REST 30 seconds
  • 30-second right side plank
  • 30-second plank
  • 30-second left side plank
  • REST 30 seconds

REPEAT 3x


Explanation of each

Squat jumps

Sit as if you were sitting in a chair, but without the chair. Make sure your knees do not go past your toes. Once your knees are at a 90-degree angle, explode up with your legs and jump, landing back in the same squat position.

Starting squat jump.jpg
Jumping squat.jpg
Starting jumping squat 2.jpg
Jumping squat 2 .jpg

Jumping lunges

Put one foot in front and one behind, like you would for squats. Make sure your front knee does not go past your front toes. When your back knee almost touches the group, jump up and switch legs. Continue doing this until you have done five on each side.

Jumping lunges 2 .jpg
Jumping lunges.jpg

Wall sits

Find a wall and sit down as if there was a chair up against it. Make sure your knees are bent at a 90-degree angle; Your legs should look like a table – if they don’t, you aren’t sitting low enough.

Wall sit 1.jpg
Wall sit 2.jpg

Push-ups

Just a standard push-up, but make sure your arms are by your sides, and keep your core muscles tight to keep your body in a straight line while moving up and down. If needed, you can do your push-ups with your knees on the ground until you feel strong enough to just use your feet.

Push up.jpg
Push up postion.jpg

Shoulder push-ups

Start as you would a standard push-up, but spread your arms and legs further apart, and keepyour butt in the air (instead of keeping your body in a straight line). Bend your arms until your head touches the ground, then use your shoulders to push back up.

Shoulder Push up.jpg
Startin shoulder push up.jpg

Bench Dips

Find any type of bench or table. Place your hands so your fingers wrap around the edge and are facing toward your body. Lift your toes so that only your heels are on the ground, and put as much of your weight onto the palms of your hands as possible. Slowly lower your body by bending your elbows. Make sure to keep your elbows straight back, and not to the side, while bending. Try to get your elbows all the way to a 90-degree angle before coming back up.

Bench dip 2.jpg
Starting bench dip.jpg

Mountain Climbers

Get in the same position you started in for a standard push-up. Squeeze your core and bring your right knee to your left elbow, then bring your left knee to your right elbow, alternating until you have done 10 on each side.

Mountain Climber.jpg
Mountain Climber 2.jpg

Plank

Get in the same position you started in for a standard push-up, but place your forearms and the palms of your hands on the floor. Keep your core tight, squeezing your abs and keeping your body in a straight line for the full 30 seconds.

Plank.jpg

Side Plank

Do a standard plank, but shift your weight to one side of your body. For example, if you are doing a left side plank you will pick up your right arm place it on you hip, turn you body so your hip is parallel to the ground and hold you body with just that left forearm, hand, and left foot on the ground. Make sure you keep your core tight, squeezing your abs and keeping your body in a diagonal.

Side plank .jpg
 

Starting squat jump.jpg
 

To the Core

words | Andrea Allen, fitness expert

photography | Kristina Toddy, EOL Photography

Building solid core muscles no longer need to include a regiment of 300 crunches to yield benefits. With correct knowledge and form, you can do a few minutes of exercises and see a huge difference in your abs, without even completing a basic crunch! These exercises will burn more fat and strengthen the core faster than normal sit-ups or crunches, and create lean arms and legs!

Get started this week with these new abdominal exercises three times a week to help tone up your core and increase your energy today!

Mountain Climbers

Start in a plank position with wrists in line with shoulders. Straighten your body so your weight supports the balls of the feet and hands. Bring a knee forward to the opposite elbow and slightly twist core to try to touch your knee to your elbow. Return to the starting position and repeat with the other knee. Complete 10 reps counting the knee movement of the right and left as one repetition.

Tuck Jump

Tuck Jump

Stand with feet no wider than shoulder width apart. Lower glutes to a squatting position and with continuing momentum jump into the air. While jumping, bring knees up towards the chest. Land with both feet on the ground firmly, and repeat 10 times.

Jack Knife

Lay flat on the ground with arms extended to your sides and legs straight. Bring one arm and the opposite leg up to the sky and try to touch your toe with your hand. Complete the same movement with the opposite arm and opposite leg. Repeat 10 times counting the right and left as one.

Tip: Core should make a twisting motion to bring hand and foot together.

 

Workouts12.jpeg
 

Toning & Strengthening Leg Muscles

words | Andrea Allen, fitness expert

photography | Isaac Bailey

Exercises that focus on toning and strengthening the leg muscles are easy to do anywhere-anytime using body weight. The major leg muscles are the hamstrings (back of thigh), quadriceps (front of thigh), glutes (buttocks) and calves. These muscles are the largest and most powerful in the body. When targeted they burn calories faster and get results. If you’re looking to see greater strength and definition in your legs, along with tighter skin, complete the following workout: repeat this circuit three times doing the repetitions allowed in each move.  Perform three times per week.

Butterfly Glute Lifts: Hamstrings, Inner thigh, Glutes, Lower Back

Lay with your back flat on the ground knees bent.  Place the bottom of your feet on the ground allowing your knees to bow to the sides.  Your arms are down by your sides, palms down. 

Raise your hips as high into the air as you can while trying to press them into the sky.  Squeeze glutes at the top. Lower hips back down to the ground. Complete 20 repetitions.

180 Squat Jumps: Hamstrings, Quadriceps, Glutes, and Calves

Start with your feet shoulder-width apart and lower yourself into a squat position; glutes should be parallel to your knees.

Powering through the balls of your feet jump into the air and rotate your body 180 degrees to the opposite side.

Plant your feet firmly as you bend your knees while re-entering the squat position. Repeat doing the 180 jump to the opposite side. Complete 10 repetitions.

Donkey Rainbows: Glutes & Hamstrings

Begin in a table-top position with your palms and knees on the ground. Lift your right leg out to the side to tap the ground.

With your toe, draw a pretend rainbow over to the other side and tap the ground. Repeat the movement going back. That counts as one repetition. Complete 20 repetitions and switch legs.

Lunge Kick OutsQuadriceps, Hamstrings, Shoulders, Abs

Begin in a standing position with feet shoulder width apart. Step back with one leg placing your toe on the ground and bending your knee towards the ground into a lunge position. Tip: Make sure you step wide enough back so that your front knee stays behind your front toes as you lunge down.

Return to a standing position and lower your hands and glutes towards the ground creating a crouching position.

With both hands on the ground kick back both feet behind you into a plank position. Your weight should be evenly distributed between the palms of your hands and the balls of your feet. Bring your feet back into the crouch position, stand up and repeat the motion with the opposite leg lunging back. Complete 10 repetitions.

 

Workouts3.jpeg
 

Tree Pose

words | Melissa Olsen, Core Body Pilates

photography | Isaac Bailey

"Like a tree, extend your roots down and blossom your arms up toward the sun. The stronger the roots, the taller the tree." Baron Baptiste

Tree pose helps me feel grounded and strong. Because it is a balance pose, it helps me gain both a physical and mental calmness. As I gather my center and balance, I find I can calm my mind & focus.

As I relax, I can feel the stretch in my thighs, torso, and shoulders while strengthening my core and lengthening like the trunk of a tree. The more I do tree pose, the more I feel balanced regardless of how unbalanced my life is! I focus on breathing deeply finding a meditative state to help clear my head and deepen the pose.

Tree Pose
 

Tree Pose.png
 

Extended Hand to Big Toe Pose

words | Melissa Olsen, Core Body Pilates

photography | Isaac Bailey

This is a great pose to strengthen the legs and ankles. It also stretches the back of the legs, opens the hips, and improves a sense of balance.

 photography Isaac Bailey

Start in mountain pose, (standing tall with feet together.) While balancing on one leg, hold the big toe of your lifted foot, open your hip, and gradually extend your leg out to the side. 

Tips & Variations - Keep your back straight, shoulders soft, and chest open. Slowly move into the pose while breathing through the pose to help find your center and clear your mind. If you have tight hamstrings, use a strap looped around the sole of your foot. To deepen the pose work on straightening the lifted leg and bringing the nose to the leg. To extend this pose for a longer period, support the raised leg with a chair. Place the chair close to the wall and press your heel firmly into the wall, keeping your leg active.

Accessories

Just getting started? Here are a few tools to make your yoga journey safer, more effective and more fun.

Yoga mats protect your spine, knees, and hands from hard surfaces. The mat is the most basic equipment that every beginner should have.

Belts help you stretch and extend to positions you can't reach. They will help you become flexible faster.

Blocks stabilize positions you lack the strength and flexibility to hold on your own.

 

Big Toe Pose.jpeg
 
Haley McClure

Haley McClure | @haley.mariefit

“Beauty begins the moment you decide to be believe in yourself”

While growing up I felt I was always compared to others… the same way many of you probably feel today. I hope that through my story you can learn to believe in all the amazing things God has put you on this earth to do. But know this… being yourself is the most beautiful thing there is.

Growing up I really struggled in school. In 2nd grade I was diagnosed with dyslexia. For anyone who is not familiar with dyslexia…it is a reading disorder, characterized by trouble with reading despite normal intelligence.  Dyslexia doesn’t mean you are dumb, but that’s how I felt.  Kids laughed at me in class when I had to read out loud because I would mispronounce words, teachers would down grade me for not doing the reading assignments, even though I was.  When I read, it just didn’t make sense.

I felt stupid at school and at home…

Both of my sisters are academically smart. They had 4.0’s in high school, scored amazingly on their ACTs and received huge college scholarships. I spent many nights crying myself to sleep asking God why he gave me such a stupid brain, and why it’s so hard for me to learn and understand simple material.

While I didn’t want everyone to know about my dyslexia obviously my teachers were aware. When I was struggling in a high school class, going in to get help never seemed to improve my grades. My parents met several times with my teachers to seek help.

In my junior year…the most important year for your GPA as this is the last full year colleges look at during the application process… I remember a teacher telling my parents that “college just isn’t for Haley, maybe she should consider an alternative.”

 I was really discouraged. If your teacher, doesn’t believe in you, and he doesn’t believe college is for you, how was I supposed to believe in myself?  We switched teachers and now I had someone who understood my situation.  I was able to raise my grade, keep-up my GPA and ultimately be accepted into every college I applied to.

Even though I was accepted into college, my dyslexia didn’t disappear.

The further I worked on my college studies, the harder it became.  At the time I was majoring in Integrative Physiology, which is a pre-med degree at the University of Colorado Boulder.

I had several calculus, chemistry, and physics classes, which for most people are challenging, but doable. For someone who has dyslexia, one small brain mistake and you mess up the entire assignment or exam.

Haley McClure

For most of my classes I was going to the professors to gain help, I hired a tutor and I spent hours studying … only to continue to fail.

At this point I didn’t have one ounce of belief in myself. I was reliving what my high school English teacher said “Haley is not smart enough for college.”

This was the lowest point in my life… failing my college classes, I had a verbally abusive boyfriend, and I was gaining weight.

Nothing seemed to go right. I felt dumb, I had my boyfriend constantly telling me I was dumb, and I hated the way I looked in the mirror. I was calling my mom daily sobbing, telling her I wanted to quit college. I told her my teacher was right, I am not smart enough for college. I told her “I should stop wasting the money and quit.”  She begged me not to, I had come too far to just give up. But I honestly I didn’t feel like there was any other option.

My mom told me to at least pray about it for the next week, and that she and my dad would support whatever I decided.

This was about the time I started getting into health and fitness; it was helping relieve my stress from school, and my crazy boyfriend. He was so controlling, he never allowed me go anywhere without his permission or without him. The gym was one of the few places I was allowed to go, without a fight.

Not only was the gym motivating me because my appearance was changing but it was motivating me in everything else in life. I now had the courage to break up with my boyfriend.  I knew I deserved better. This was the first time I felt like I had a purpose in life…I had found my calling.

 I knew this is what I wanted to do in life. I wanted to help people get healthy. I called my mom and told her I wanted to finish school.  I changed my major to Communications and Public Health because CU didn’t offer an exercise science program.  I knew this degree would nicely complement health and fitness. This was the first time in my life I truly believed in myself!

After switching my major I still needed 46 credits to finish. I knew it would be hard but I wanted to graduate with all my friends, which meant I had 46 credits to finish in one year!

The average student takes 12-15 credits per semester, so I was going to be busy. In the Fall I took 19 credits, 18 credits in the spring semester, and 9 credits in the summer. I was able to “walk the stage” that May with all my friends, and officially graduate that summer.

Right after I graduated, I went on to attain my personal training, and nutrition certifications. I knew I wanted to help people see their true beauty. Just because someone isn’t ‘stick thin’ doesn’t mean you aren’t beautiful.

Just like when I was in school, my dyslexia didn’t mean I was stupid, it just meant I had to work a harder in certain areas.  I believe all the struggles in school helped shape me into the trainer I am today.  

You can have beauty in so many different ways. There is not a chart for what makes you beautiful. What makes you beautiful is believing in yourself and staying true to whom you are. My goal is to help every person start believing in him or herself when they are young.

 I know what it’s like to give-up on yourself and feel as if you have dug a hole so deep it’s probably just easier to just stay there. But, where there is no struggle there is no strength.

 Not only do I have my college diploma and multiple fitness certifications, I have also won bodybuilding competitions, and I am currently planning my dream wedding. My dyslexia has taught me that believing in yourself truly brings out your beauty.

 My hope for you… that I can inspire you to greatness and help you to discover the beauty you have been blessed with.

 

LucaHayey1_Raw.jpg