Change Starts Today – Wellness – Fitness – Nutrition

Fitness and Wellness – Wellness is the complete balance of you and your body all working together in unison.  You need good food to nourish your body and you need to stay active.

There was a reason that our Top Secret Spartans had a 78% decrease in obesity.  We looked at the whole body and we worked together for an entire year.  You can achieve the results you want with hard work, determination and support.  We include here our bodyweight exercises that anyone can do and you don’t need any equipment to be successful.  When you combine this plan with the CDC recommended exercise along with eating a balanced diet your life will see remarkable changes.  Tell us about your experiences!

OK, you know the wonderful feeling you get when you wake up in the morning and stretch your body? Well, that great feeling should also be part of your workout routine. To get that great feeling you need to add some flexibility exercises to the end of your routine. Doing your stretches at the end of your workout is better because your muscles are warmed up, which means you’ll be less likely to pull or strain a muscle. You know that your range of motion is very important, especially when you’re bending over to tie your shoe or reaching up high to grab a book off a shelf. Without good flexibility, simple daily tasks can become difficult.

There are a few different types of stretching. Static stretching is stretching that has little or no movement. It is held in a comfortable position for about 10–20 seconds. Active stretching, on the other hand, requires the body to move smoothly through a specific range of motion. We’ll be trying out these different types of stretches in our lesson today. Ballistic stretching is a type of stretching that requires bouncing movements. This type of stretching is only for specific sports (for example, martial arts), because it has a higher risk of muscle pulls than the other types of stretching.

Call (781) 935-9010 For More Information

Let’s Go!

Here are 10 good reasons to stretch, according to the American Council on Exercise: STRETCHING…

Improves your posture

1. Decreases muscle stiffness

2. Reduces your risk of injury

3. Helps your body feel better, especially after playing hard

4. Improves your posture

5. Helps reduce tension (for example, before taking a test)

6. Helps your muscles relax

7. Allows your joints to be flexible

8. Prepares your body to play sports (for example, check out professional athletes before they play—they warm up and stretch)

9. Increases circulation by helping blood and oxygen travel through the body

10. Reduces the risk of lower-back pain

Complete the following five stretches every day this week:

Get Moving!

Static Standing Calf Stretch – Fitness and Wellness – Stand facing your desk with your right foot in front of your left foot. Lean forward while placing your hands on your desk. Keep your head upright and imagine one long line from your head to your bottom, while keeping your left heel on the floor. Both feet should be facing forward, front knee slightly bent; rear knee straight, but not locked. Take a deep breath in and then exhale slowly. Hold the stretch for 30 seconds without bouncing or bobbing. Repeat with other foot in front. Attempt 3 stretches per side.

Active Seated Rocking Stretch – Fitness and Wellness – Sit in your chair with both feet flat on the floor. Sit up tall so your head is over your shoulders; shoulders over your hips. Without moving your hips, place your hands on your knees and round your shoulders forward, bringing your chin to your chest while exhaling. At the end of the exhalation, inhale and reverse the motion, placing your hands on your seat (behind you), or leave them on your knees (as pictured) squeezing your shoulder blades together and looking up toward the ceiling. Complete this rocking active stretch slowly and comfortably, breathing in and out as directed above. Attempt three rocking stretch sequences.

Static Seated Twist – Fitness and Wellness – Sit in your chair with both feet flat on the floor. Sit up tall, so your head is over your shoulders; shoulders over your hips. Without moving your hips off your seat, take a deep breath in. While exhaling, slowly twist to the right, looking over your right shoulder, attempting to reach your left hand to the back of your chair. Hold for 30 seconds and breathe comfortably, keeping both hips on your seat. Repeat to the other side. Attempt three stretches to each side.

Active Standing Overhead Climbing Stretch – Fitness and Wellness – Stand up with body weight equally distributed between both feet. Inhale and raise both arms up overhead. Imagine climbing an imaginary rope toward the ceiling reaching one hand at a time over the other. The climbing movements should be smooth, controlled, and rhythmical. Attempt three cycles (right/left hand).

Seated Cross Leg Stretch – (Omit if female students are wearing skirts.) Sit in your chair with both feet flat on the floor. Sit up tall, so your head is over your shoulders; shoulders over your hips. Cross one leg over the other so the ankle region is resting on the opposite thigh. Gently press the knee of the crossed leg toward the floor while keeping both hips touching your seat. Hold for 30 seconds and take three deep breaths. Repeat using the other leg. Attempt three stretches per leg.

The Bodyweight Workout

If you’re reading this, then you’ve already taken the first step towards a fitter and healthier life.  We understand that getting in shape can be difficult, and this is especially true when you don’t have access to a gym. But, just because it isn’t easy doesn’t mean it’s not possible – far from it.  We have created the ‘Beginner Bodyweight Workout’ to make it as easy as possible for you to lose weight, build muscle and improve your health without using any equipment.

Every exercise utilizes numerous muscle groups, ramps up your heart rate, and burns a ton of calories.  In short, circuit training burns more calories than interval training, which in itself burns WAY more calories than traditional cardio.  It is an awesome way to build muscle, and the most effective type of exercise for losing weight for fitness and wellness.  The ‘Beginner Bodyweight Workout’ can be performed in your house, bedroom, out at a park, or at the office.  Just make sure you are cleared by your personal physician for physical activity before attempting these exercises for fitness and wellness.  Ask your doctor before you start any new workout!  Proceed at your own risk!


All you need is 3 days a week.  That’s it.  If you’ve ever picked up a fitness and wellness magazine you’ll probably be thinking that 3 days isn’t enough.  That you need be training at least 5 days a week, perhaps even twice a day. But don’t be fooled. Time and time again, research has shown that training properly 3 days a week is more than enough to make amazing changes to your physique.  It’s not that training 5 days a week doesn’t work, but those routines are designed for people who have been training for several years (aka advanced bodybuilders).  Training for 3 days with the ‘Beginner Bodyweight Workout’ will allow you to make great progress if you stick with it.  Too many people jump around looking for the ‘hottest new routine’ and never make any progress.  Don’t be one of them.  You will be doing the same workout every other day for fitness and wellness, which means you’ll quickly get better at the most important exercises and you’ll easily be able to track your progress.  Training for 3 days means you will have 4 days off a week, including the weekends.  A typical week will look like this: Monday // Workout Tuesday // Rest Wednesday // Workout Thursday // Rest Friday // Workout Saturday // Rest Sunday // Rest The following weeks will all follow exactly the same schedule. Keep in mind that you can perform these workouts at any time on a given day, making it easy to squeeze in a workout whenever you get chance. Try to commit to doing 3 quick workouts a week.


Before we get to the good stuff, we need to talk about warming-up.  It is absolutely crucial that you spend 5-10 minutes warming-up.  If you’re short on time, you should either cut your workout short or wait until you can find a time to do both the warm-up and workout properly.  If you skip your warm-up you are just asking for injury in the long run.  A proper warm-up prepares your body for exercise and increases blood flow to and temperature of the muscles.  This in turn means improved strength and power development, making your workouts more effective.  Who doesn’t want that?  There’s a few different things you can do get your heart-rate elevated, including jogging, jumping rope, or jumping jacks (which are the first exercise in the circuit).  But it is a good idea to use this time to work on a few common problem areas as well: • Thoracic Spine: This exercise will help fix bad posture. • Hip Flexors: Your hip flexors get tight when you sit all day.  Here’s how to open them up. • Core and Glutes: The Bird Dog is our favorite exercise for activating the core and waking up sleepy glutes. When you break a sweat, you can move on to the workout.


Perform exercises 1-6 in order, resting for 30 seconds between each.  This is one circuit.  Perform a total of 4 circuits, resting 90 seconds between each.  This workout should take you approximately 20 minutes.

1. Star Jumps/Jumping Jacks – 15 reps

2. Bodyweight Squats – 10 reps

3. Push-Ups – 10 reps

4. Glute Bridge – 10 reps

5. Lunges – 20 reps (10 with each leg)

6. Plank – hold for 15 seconds

After you’ve completed 4 circuits, make sure you spend 5-10 minutes stretching. As mentioned before you should perform this workout 3 times a week, and never on consecutive days. Muscle isn’t built when you’re exercising; it is built when you’re resting.

 Exercise Technique

 There is a right way, and a wrong way. Squats and push-ups, in particular, are technical exercises, and can be dangerous if not learned correctly. As a beginner, it’s important you learn how to do these movements properly. When starting a beginner workout routine like this one, your body needs to learn the movement patterns before increasing the difficulty. If you don’t establish good form and technique in the beginning, you’ll be prone to bad habits. Bad habits, when it comes to your movement patterns, are a recipe for disaster as you get stronger because it puts you at high risk of injury. Let’s start with the squat: Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin the descent by pushing your hips back and bending at the knees. Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.

Squat down as low as you can whilst keeping your back straight, and then lift back up to the starting position by driving through your heels. • Your weight should be on your heels throughout the entire exercise. Push-Up • Place your hands on the ground slightly wider than shoulder width and then lower yourself until your chest almost touches the floor. • To ensure you keep your body straight throughout the movement ensure you squeeze your glutes and tense your abs as if somebody was going to punch you in the stomach. • Keep your elbows close to your body.

If you can’t do a push-up don’t panic. Work up to push-ups by doing push-ups against a wall. The technique is exactly the same as above – just against a wall. Place your hands just beyond shoulder-width on the wall and start pressing. Glute Bridge • Lie on your back on the floor with your knees bent and your feet flat on the floor. • Place your arms out to your sides at a 45-degree angle. • Engage your core (starting to spot the trend?), then raise your hips so your body forms a straight line from your shoulders to your knees. • Your torso and hips should move as one unit. This means the arch in your lower back should remain the same from start to finish.

Lunges • Keep your eyes ahead and upper body vertical. • Engage your core (as above). • Step forward with one leg, and lower your hips until both legs are bent at a 90 degree angle. • Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. • Keep the weight in your heels as you push back up to the starting position.

Plank • Get into push-up position on the floor. • Now bend your elbows 90 degrees and rest your weight on your forearms. • Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. • Focus on tensing your entire body. If you’re not shaking, you’re not doing it properly. • Hold the position for the prescribed length of time. Star Jumps/Jumping Jacks I‘m pretty sure everybody knows how to do these… Jump up and spread your legs apart as you raise your arms to the sides and over your head. Repeat.  Good Luck.

As a beginner, it’s easy to get distracted. One week you’re pumped to do the Beginner Bodyweight Workout, and the next you’re scouring the internet for the next best workout program. Don’t fall victim to this mindset… unless you don’t want to make any progress, and look back over a year to see the same body and athletic ability as before. You can do this workout anywhere, so you really have no excuse for not getting started TODAY. No more wondering “is this the perfect plan?” or thinking “I’ll start next week”, you need to make a commitment to change your life for the better. If you’re struggling to get started, the best thing you can do is ask a friend to join you. Statistically, you are twice as likely to reach your goals when you have someone there to hold you accountable.

Bodyweight exercises are a simple and effective way of improving strength, muscular definition and flexibility without the need for any equipment.

Whether it’s in your hotel room, on the beach, a playground, at home, or anywhere else you can think of, you can use bodyweight exercises to get in a great workout any time you can’t make it to the gym.

Unfortunately, people often dismiss bodyweight exercises as ineffective because they’re ‘too easy’, or all they can think of are push-ups and lunges.

I want to change that. This list is a resource to help make your bodyweight workouts more fun, and ensure they never get too easy by giving you lots of new variations to try.

The exercises are organized according to the muscle groups they target so you can easily find what you’re looking for, and by difficulty (from easiest to most difficult).



1. Calf-Raise From a standing position, slowly rise up on to [...]



5. Wall Sit Slide your back down a wall until your thighs [...]



28. Sit-Up  Nowadays it’s cool to hate sit-ups, but done [...]


Back & Biceps

50. Doorway Row  Stand near a doorway or vertical pole. [...]


Full Body

78. Crab Walk Facing up, use your hands and feet [...]



89. Jumping Jack The jumping jack is a classic exercise [...]