Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way


MONDAY MOTIVATION: Challenge Yourself

MONDAY MOTIVATION: Challenge Yourself

"If it doesn'tchallengeyou, it doesn'tchangeyou"

If you are trying to make changes in your diet or your fitness routines, one thing is for sure - you have to challenge yourself in order to see results.  So, this week, I challenge you to do 2 things ...

1) Make one small change in your diet for the better and try to stick to it every single day this week.  Here are some ideas:
  • No dessert after dinner
  • Drink a full glass of water with lemon right when you wake up

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

The winter has arrived folks, which means if you are a runner, things get a little trickier with your workouts.  But don't think about it as a setback.  Instead, think about it as an opportunity to work on cross training and strengthening the muscles that make you the awesome runner you are!  

Here is a great Strengthening routine that you can work into your weekly schedule.  Be sure to get in a good warm-up prior to starting and do some active stretches as well.

Workout of the Week - Runner's Strength Workout

Are you a runner who is looking to strengthen your legs and core to promote better form? Try this workout twice a week along with some dedicated stretching (coming in a later blog post) to take your stride to a new level.

After a proper warm-up, do each exercise and move onto the next with no rest.  After all exercises are complete, take a 1 minute rest and then repeat.

  • Weighted sumo squat with calf raises (down into sumo squat and hold, on one side do a calf raise and pulse in the squat for 30 seconds, then switch sides a repeat pulses on other side for 30 seconds)