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Family Workout of the Week

WOW! We know time is of the essence and we have found a great way to get the family together to exercise and form healthy habits while having fun. Check us out every Friday as you head into the weekend for an awesome workout and a great family bonding experience. Tell us your family's favorite exercises and we'll incorporate them into future workouts.

2019.01.14

1/14/2019

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Try to play a sport or do a physical activity as a family 3 times this week.  For example: play basketball, go for a jog, make up a workout, challenge each other to a push-up or sit-up contest or pick an old favorite from our Family WOW archive.  

​#havefunandstayfit
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2018.01.04

1/4/2019

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Hero Edition
Loredo (in honor of Staff Sargeant Edwardo Loredo):
6 rounds for time of the following exercises:
24 squats
24 push ups
24 walking lunges (total)
Run 400 meters (.25)

Totals of 144 for all exercises and 1.5 mile run.

*Hero workouts are meant to be challenging and a way to honor those who have made the ultimate sacrifice for their country.  As with any workout you can scale it to your workout ability level.  
**If the volume is to much, cut everything in half.

3 rounds of 24 for all the exercises and same run.
Totals here are 72 reps and 3/4 mile run.
Perform as a family by splitting things up or perform individually.

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2018.12.28

12/28/2018

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​Game Edition WOW
Hungry Hungry Hippos
Add some exercise to your family game night!
Warm up:
Each player does 1 minute of air squats. The player with the most amount of reps gets the first choice of hippo color, 2nd most second choice, 3rd gets third choice and 4th gets what’s left.

Each game draw a random exercise card out of a hat. Each card will have an exercise on it, IE: burpees, sit-ups, squats, push-ups, lunges, etc. Everybody does that exercise at the end of the game. The amount of balls you collected X2 is the number of reps you perform. Winner only performs the number of balls they got, no extra.
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2018.12.23

12/23/2018

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Family WOW holiday edition!
The 12 days of Christmas body weight edition

Day 1: 1 Push-up
Day 2: 2 Sit ups
Day 3: 3 jumping jacks
Day 4: 4 squats 
Day 5: 5 burpees
Day 6: 6 lunges (each leg)
Day 7: 7 v- ups
Day 8: 8 towel pull ups ( see exercise library)
Day 9: 9 reverse lunges (9 each leg)
Day 10: 10 plank jacks
Day 11: 11 jump squats
Day 12: 1.2 mile jog (or walk with the family and dog)

Perform each exercise like you would if you were singing the song 12 days of Christmas.  For example start with one push up, then do two sit ups and one push up, then three jumping jacks, two sit ups and one push up, and so on until you reach the 12th day of Christmas.  

Happy holidays from the den Daas family!  We look forward to more workouts and having fun and staying fit with you in the New Year.  If you would like some help determining what workouts will help you meet your New Years resolutions, check out our online training option.  #havefunandstayfit
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Photo by freestocks.org on Unsplash
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2018.12.16

12/16/2018

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This week make it a goal to have 2 vegetables with every meal ( breakfast/lunch/dinner) and all of your family deserts/snacks to be consistently healthy (include fruits/veggies).  Listed below is an example of 1 day of eating for the den Daas family.
Breakfast: scrambled eggs with spinach & bell peppers
Mid morning snack: celery with peanut butter & raisins
Lunch: Turkey lunch meat, almonds & sandwich bag with mixed (broccoli & cauliflowers)
Mid afternoon: small apple and sugar snap peas
Dinner: Tacos with a kohlrabi ginger slaw & carrots
Desert: Peanut butter banana ice cream (1 cup frozen bananas, 1/2 cup peanut butter, 1/4 cup milk)
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2018.12.07

12/10/2018

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EMOM (Every Minute on the Minute)
Minute 1: 1 Push Up
Minute 2: 2 Push Ups
Minute 3: 3 Push Ups
Minute 4: 4 Push Ups
Follow this format until you can no longer perform the prescribed number of push ups in the minutes.
During rest periods come up with 2-3 healthy snacks the family can make together after the workout.
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2018.11.30

11/30/2018

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​Family WOW Game Edition:
Connect 4 with a Burpee Twist
I love bringing exercise into as many aspects of life as possible, so lets add it to family game night, but as one of my favorite chefs Emeril Lagasse would say "lets kick it up a notch!" 
Here are the rules:
Before you drop your checker you perform 4 burpees.
The winner of every connect 4 game gets to drop a burpee for the following game, while the loser adds one. The match is over when the first player gets to 0 burpees. 
* Don't forget to keep track of your burpees and see how many you accumulate throughout the game.
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2018.11.24

11/23/2018

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Hero Workout: Griff
(in honor of Staff Sergeant Travis Griffin)

Perform 2 rounds as a family:
  • Run 800 meters
  • Run backwards 400 meters
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*Hero workouts are meant to be challenging and a way to honor those who have made the ultimate sacrifice for their country.  As with any workout you can scale it to your workout ability level.  
** This workout could be scaled to 1 round instead of 2 or 2 rounds of a 400 meter run and a 200 meter backwards run.
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2018.11.18

11/18/2018

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This weeks WOW is all about nutrition.  Exercise has numerous benefits, but in the absence of proper nutrition your exercise is not being optimized.  The challenge for the upcoming week is to sit down as a family and come up with 3 healthy dinners and desserts.  Ideally your meals will have no sugar/added sugars.  In addition to coming up with the dinner menu, include the whole family in the grocery shopping experience, it is a great opportunity to teach the kids about fresh ingredients and healthy options.
I have included the den Daas family menu for 1 evening as an example below:
Dinner:
Romaine lettuce wrap chicken tacos with shredded cheddar cheese, black beans, avocado, salsa and white rice.  
Dessert:
Homemade blueberry, banana, peanut butter swirl "ice cream". 
To prepare: add all ingredients to a food processor and mix. 
  • 1 cup of blueberries
  • 1 cup of frozen bananas
  • 1 1/4 cubs of milk (your choice) almond, whole, coconut
  • 1/4 cup of peanut butter (natural is preferred but any kind will work, just look for low sugar)
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Photo by Maarten van den Heuvel on Unsplash
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2018.11.04

11/4/2018

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Our favorite Family Fitness Man celebrated a birthday this week and to celebrate we have a workout inspired by turning 40!
This workout can be done by the whole family.  It is a 4 round workout with 4 exercises per round.  Also at the top of every minute you will perform 4 burpees.  
10 push ups
10 jumping lunges
10 pull ups, jumping pull ups or towel pull ups
10 single leg bridges on each leg
Don't forget the burpees a the top of every minute!
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What Our Clients Are Saying

I was worried about working with a personal trainer because I have an old knee and ankle injury. However, Nick makes it a priority to design workouts that not only push and challenge me physically, but take into account these injuries. Each session is different and I never know what to expect because he makes each workout fun and unique. I always feel motivated and encouraged by Nick specially on those days that I am not my strongest. Thanks to Nick and Family Fitness, I am getting stronger, healthier and enjoying "exercising" again after so many years of fearing or avoiding it. ​

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