Fit & Aqua Newsletter
April 2020
Greetings FAC Members ~
We sincerely miss seeing our awesome members coming in to use our facility. During the closure, we want to help members stay consistent with a fitness routine outside of the gym by providing you with a number of at-home resources. Regular exercise supports optimal functioning of the immune system and is an excellent stress management tool - both of which are very necessary throughout this process!
Read through our April newsletter and stay connected with us on Facebook for some at-home workout options. You can join our "FAC COVID-19 Accountability Group" on Facebook and if you are not receiving our regular email updates, please send us your email address at fitandaqua@isd721.org.
A FAC re-opening date is not set at this time, but we will continue to communicate changes and details along the way. Be safe, remain active, strong & healthy and we look forward to welcoming you back into the FAC as soon as possible!
~FAC Staff
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At Home Workout Resources
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Top 10 Ideas
Top 10 Ideas to Keep your Mental & Physical Health in Tact
By Nikki Hauck, Certified American on Council on Exercise Personal Trainer, Group Exercise Instructor & Health Coach
1. Drink your water. Most of us are typically behind in our water intake and while we can use the bathrooms as much as we need, let's rehydrate our bodies!
2. Sleep. Stick to your normal sleeping schedule, (maybe let yourself sleep in a little bit while we can!) I know it may be tempting to sit up and binge-watch television shows into the early hours of the morning but it's important to choose sleep.
3. Try out a new healthy recipe. I do love a guilty cauliflower mac n cheese. I load it up with cheese and enjoy it. It is very easy to make and tastes delicious. Here is a recipe to try: https://www.skinnytaste.com/cauliflower-mac-and-cheese/
4. Learn something new. For example: watch a documentary.
5. Read a book. I recommend reading daily if you are not a reader then get an audiobook or a podcast.
6. Stay calm, this too shall pass. Nothing lasts forever and while these are uncertain times, it will all get better. Be a calming force for our children and our neighbors. Try meditation or relaxation. Tips for relaxation:
7. Do something kind. Offer to pick stuff up from the store for someone. Make pictures and hang on your windows for your neighbors.
8. Move your body! Get outside when you can - enjoy a walk, run or a bike ride.
9. Make modifications to fit your workout in at home. I do my push-ups on my kitchen counter. I put my leg up on a stair and do one leg lunges. I do a plank every day.
10. Lastly, laugh! Play games with your kids, watch funny movies, tell jokes - make this time with your family fun!
Someday we will be the people whose grandkids ask us where we were when the Covid-19 outbreak happened. We are living in history right now and our action will determine the historical message that we deliver to people.
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At Home No Equipment Workout
At Home No Equipment Workout: Intermediate to Advanced
Designed by Amy Martin, Certified National Academy of Sports Medicine Personal Trainer
Start with the 5-minute dynamic warm-up. Then do the 15-minute Circuit workout: Option to do the Circuit once, twice or 3 times through!
5 Minute Dynamic Warm-Up
Do 40 seconds of each:
- Marching or low jog
- Jumping Jack
- Alternating Kicks
- Walking High Knees
- Inchworm
- Downdog to Running Stretch
- Standing Calf Stretch (hold each leg for 20 seconds)
15 Minute Circuit Workout
30 reps Wide Squats with alternating Calf Raises
(hold sumo squat)
12 reps Push-ups (option: on knees)
20 reps Plank with Alternating Shoulder Taps (10 each side)(option: plank on knees)
45 sec Jump Squats (option: Bodyweight Squat)
30 reps Alternating Backward Stepping Lunges (15 each side)
12 reps Push up to Side Plank (option: on knees)
20 reps Plank with alternating Knee to Elbow (10 each side) (option: plank on knees)
45 sec Butt Kicks
30 reps Alternating Forward Stepping Lunges (15 each side)
12 reps Push up to Side Plank (option: on knees)
20 reps Plank: Bring Knee to Elbow (10 each side) (option: plank on knees)
45 sec Skaters
30 reps Single Leg Hip Bridge Lift (15 each side)
15 reps Superman lifts (hold each lift for 3 - 5 seconds)
20 sec V sit (hold - feet up or down)
45 sec Moving Frog Jumps (4 up | 4 back)
30 reps Alternating Side Lunges (15 each side)
12 reps Diamond Push-ups (option: on knees)
20 reps Walking Planks (elbow, elbow to hand, hand) (10 each side) (option: plank on knees)