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<p>Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Greek Yogurt with Honey and Nuts&nbsp;</h3>
<p>A creamy, crunchy, and naturally sweet snack loaded with protein.&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>1 cup Greek yogurt (15&ndash;20g protein)&nbsp;</li>
<li>1 tbsp honey&nbsp;</li>
<li>2 tbsp chopped nuts (almonds, walnuts, or pecans)&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Scoop Greek yogurt into a bowl.&nbsp;</li>
<li>Drizzle with honey and sprinkle nuts on top.&nbsp;</li>
<li>Stir and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>2. Cottage Cheese with Fruit&nbsp;</h3>
<p>A refreshing and protein-rich snack with a mix of sweet and tangy flavors.&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>&frac12; cup cottage cheese (12-14g protein)&nbsp;</li>
<li>&frac12; cup fresh fruit (pineapple, berries, or peaches)&nbsp;</li>
<li>1 tsp chia seeds (optional for extra fiber)&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Spoon cottage cheese into a bowl.&nbsp;</li>
<li>Top with fresh fruit and sprinkle with chia seeds if desired.&nbsp;</li>
<li>Mix and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>3. Protein Energy Bites&nbsp;</h3>
<p>No-bake, bite-sized energy boosters perfect for meal prep.&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>1 cup rolled oats&nbsp;</li>
<li>&frac12; cup peanut or almond butter&nbsp;</li>
<li>&frac14; cup honey or maple syrup&nbsp;</li>
<li>&frac12; cup protein powder (any flavor)&nbsp;</li>
<li>1 tbsp chia seeds (optional)&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Mix all ingredients in a bowl until well combined.&nbsp;</li>
<li>Roll into small bite-sized balls.&nbsp;</li>
<li>Store in the fridge for up to a week and grab one whenever you need a boost!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>4. Hummus with Veggies&nbsp;</h3>
<p>A simple, nutritious, and fiber-rich snack.&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>&frac12; cup hummus (4&ndash;5g protein)&nbsp;</li>
<li>1 cup sliced veggies (carrots, cucumbers, bell peppers, celery)&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Arrange sliced veggies on a plate.&nbsp;</li>
<li>Scoop hummus into a small bowl.&nbsp;</li>
<li>Dip and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>5. Simple Tuna or Chicken Salad on Whole-Grain Crackers&nbsp;</h3>
<p>A high-protein, savory snack that&rsquo;s perfect for busy days.&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>1 can (5 oz) tuna or shredded chicken (20&ndash;25g protein)&nbsp;</li>
<li>1 tbsp Greek yogurt or mashed avocado&nbsp;</li>
<li>1 tsp mustard (optional)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
<li>6&ndash;8 whole-grain crackers&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>In a bowl, mix tuna or chicken with Greek yogurt (or avocado) and mustard.&nbsp;</li>
<li>Season with salt and pepper.&nbsp;</li>
<li>Spoon onto whole-grain crackers and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<p>These quick, high-protein snacks are perfect for keeping you full and energized. Enjoy while staying on track with your fitness goals!&nbsp;</p>

These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

5 High-Protein Snacks You Can Make in 5 Minutes or Less

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

<p>Breathing&mdash;it&rsquo;s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health. From lowering stress to improving sleep, taking intentional, deep breaths can help you feel more relaxed and energized. &nbsp;</p>
<p>&nbsp;</p>
<h3>Why Deep Breathing Matters&nbsp;</h3>
<p>When we&rsquo;re stressed, our breathing becomes shallow, which can trigger tension in the body and even raise cortisol levels. Deep breathing, on the other hand, signals the body to relax. Here&rsquo;s how it helps:&nbsp;</p>
<ul>
<li>Reduces Stress and Anxiety &ndash; Deep breathing activates the parasympathetic nervous system, which lowers stress hormones and helps you feel more at ease.&nbsp;</li>
<li>Improves Sleep &ndash; Struggling to unwind at night? Slow, controlled breathing calms your entire nervous system, making it easier to fall asleep and stay asleep.&nbsp;</li>
<li>Boosts Oxygen Flow &ndash; Deep breathing increases oxygen in your bloodstream, which can improve focus, energy levels, and even digestion.&nbsp;</li>
</ul>
<p>&nbsp;</p>
<h3>Simple Techniques to Try&nbsp;</h3>
<ul>
<li>Want to give it a shot? Here are a few easy ways to incorporate deep breathing into your day:&nbsp;</li>
<li>Box Breathing &ndash; Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times to feel more focused and centered.&nbsp;</li>
<li>Belly Breathing &ndash; Place one hand on your stomach and one on your chest. Breathe in deeply through your nose, filling your belly with air. Exhale slowly through your mouth.&nbsp;</li>
<li>4-7-8 Breathing &ndash; Breathe in for 4 seconds, hold for 7, and exhale for 8. This method is great for relaxation and better sleep.&nbsp;</li>
</ul>
<p>&nbsp;</p>
<h3>Make It a Daily Habit&nbsp;</h3>
<p>The best part? Deep breathing is simple, free, and can be done anywhere! Try adding a few deep breaths when you wake up, during a stressful moment, or before bed to wind down. Over time, these small moments of mindfulness can lead to big benefits for your health.&nbsp;</p>
<p>Start today&mdash;take a deep breath in&hellip; and out. Feels good, right? &nbsp;</p>
<p>&nbsp;</p>
<p>Looking for more ways to relieve stress and improve your overall well-being? Join Coach Jacqueline as she dives into expert insights on physical, social, emotional, and mental health <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank"><span style="text-decoration: underline;"><strong>here</strong></span></a>. Each session is designed to give you practical tips and strategies to support your wellness journey. Don&rsquo;t miss out&mdash;take a step toward a healthier, more balanced you now!&nbsp;</p>

Breathing—it’s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health.

Understanding The Health Benefits of Deep Breathing

Understanding The Health Benefits of Breath Work

<p>Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>1. Swim or Walk Laps (5&ndash;10 minutes)&nbsp;</h3>
<p><strong>Equipment</strong>: Pool&nbsp;</p>
<p><strong>How To</strong>: Swim or walk laps for 10 minutes. Use this as a warm-up to prepare your body for exercises and raise your core temperature.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Standing Mountain Climbers (3 sets, 20&ndash;30 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Pool/Edge to hold&nbsp;</p>
<p><strong>How To</strong>: Hold onto the pool edge for balance. Slowly lift one knee up towards your torso, then return. Alternate sides back and forth for time.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Side Leg Lifts (3 sets, 10 reps each side)&nbsp;</h3>
<p><strong>Equipment</strong>: Pool/Edge to hold&nbsp;</p>
<p><strong>How To</strong>: Hold onto the pool edge for balance. Slowly lift one leg out towards the side, then return by pulling your leg back towards your centerline. Alternate legs between legs each set.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Arm Circles (3 sets, 20 seconds each direction)&nbsp;</h3>
<p><strong>Equipment</strong>: Pool &nbsp;</p>
<p><strong>How To</strong>: Stand in the water and submerge your arms. Hold them out to your sides and slowly rotate them forward for the allotted time, then repeat in the opposite direction.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Rotations/Twists (3 sets, 30 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Pool&nbsp;</p>
<p><strong>How To</strong>: Stand in the water and submerge your torso. Hold your arms out to your sides and slowly rotate your entire body from side to side. Focus on pivoting through your feet and hips as you turn your whole body.&nbsp;</p>

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perf

PRIMEFIT Workout of the Month: Month 7

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise 1. Swim or Walk Laps (5–10 minutes) Equipment : Pool How To : Swim or walk laps ...

<p>We&rsquo;ve all been there&mdash;midday, feeling sluggish, and suddenly you&rsquo;re craving something sweet. Before you know it, you're reaching for a candy bar, a cookie, or something sugary to give you that quick boost of energy. But don&rsquo;t worry! You can outsmart those sugar cravings with a few simple tweaks to your routine. Here are four easy, hacks to help you crush your cravings and stay on track with your fitness and health goals.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Stay Hydrated&nbsp;</h3>
<p>Did you know that sometimes what feels like a sugar craving is actually just your body telling you it&rsquo;s thirsty? Dehydration can trick your brain into thinking you need sugar, so the next time a craving hits, drink a glass of water first. You might find that the craving fades away as your body gets the hydration it needs.&nbsp;</p>
<p>If plain water doesn't appeal to you, infuse it with refreshing fruits like lemon, berries, or cucumber to make it more exciting! Or even a low sugar electrolyte powder. &nbsp;</p>
<p>&nbsp;</p>
<h3>2. Balance Your Meals&nbsp;</h3>
<p>Skipping meals or loading up on mostly carbs can cause blood sugar levels to spike and crash, leading to those mid-afternoon sugar cravings. When your blood sugar crashes, your body craves quick energy in the form of sugar. To avoid this rollercoaster, aim for incorporating protein, healthy fats, and fiber into every meal throughout the day.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Satisfy Smartly&nbsp;</h3>
<p>Fighting your sweet tooth can feel like an uphill battle, but instead of completely avoiding sugary treats, try working with it. Rather than reaching for processed sweets packed with empty calories, opt for naturally sweet alternatives, like fruit or yogurt that still satisfy your cravings without the sugar overload.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Get Enough Sleep&nbsp;</h3>
<p>One of the most surprising causes of sugar cravings might be something you don't even realize, lack of sleep. When you&rsquo;re running on too little sleep, your hunger hormones get out of whack. Ghrelin, the hormone that signals hunger, increases, while leptin, the hormone that tells you when you're full, decreases. The result? You crave quick sources of energy, which often comes in the form of sugar.&nbsp;</p>
<p>&nbsp;</p>
<p>Prioritizing sleep is not only important for your physical health but also for controlling your cravings. Aim for 7-9 hours of quality sleep each night to allow your body to restore itself and help regulate those hunger hormones. You&rsquo;ll find that the more rested you are, the less likely you are to crave sugary snacks.&nbsp;</p>
<p>&nbsp;</p>
<p>The next time a sugar craving strikes, don&rsquo;t panic. Instead, try out these four simple hacks: stay hydrated, balance your meals, satisfy smartly, and get enough sleep. By implementing these strategies into your daily routine, you can curb those cravings while also supporting your overall health and fitness goals!&nbsp;</p>
<p>Looking for more health and wellness tips? Join Coach Jacqueline as she explores different topics from experts in physical, social, emotional and mental well-being to support your health and wellness journey <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank"><span style="text-decoration: underline;"><strong>here</strong></span></a>.</p>

Here are four easy, hacks to help you crush your cravings and stay on track with your fitness and health goals.

4 Hacks to Crush Your Sugar Cravings

<p>Costco is a treasure trove of bulk deals, but did you know they also carry some amazing healthy snacks? Whether you&rsquo;re looking for a sweet treat or a nutritious grab-and-go option, here are five must-try finds that are both delicious and better for you.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Unreal Candy&nbsp;</h3>
<p>Craving chocolate but want to skip the artificial ingredients? Unreal offers a better-for-you take on classic candies, with only 60-80 calories per serving, simple non-GMO ingredients, and just 4g of sugar or less. Now you can satisfy your sweet tooth without the guilt!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Siete Almond Flour Tortillas&nbsp;</h3>
<p>Perfect for tacos, wraps, or even breakfast burritos, these gluten-free tortillas are made with almond flour and clean ingredients. At only 190 calories for two tortillas, they&rsquo;re soft, flavorful, and a fantastic grain-free alternative.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Chomps Beef Sticks&nbsp;</h3>
<p>With 10g of protein per stick and only 100 calories, these beef sticks are a high-quality, on-the-go snack. Made from grass-fed beef and free from preservatives or fillers, they deliver great taste and clean nutrition without any unnecessary additives. Perfect protein pick-me-up before your next lifting session at In-Shape. &nbsp;</p>
<p>&nbsp;</p>
<h3>4. That&rsquo;s It Bars&nbsp;</h3>
<p>Need a simple and nutritious snack for you or your kids? These 100-calorie fruit bars contain just two ingredients&mdash;real fruit and nothing else. Naturally sweet, mess-free, and packed with flavor, they&rsquo;re perfect for lunchboxes or post-workout fuel.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Jackson&rsquo;s Sweet Potato Chips&nbsp;</h3>
<p>Love a crunchy snack? These chips are a total game-changer. Cooked in heart-healthy avocado oil instead of seed oils, they&rsquo;re a cleaner alternative to traditional potato chips while still delivering a delicious, satisfying crunch&mdash;all for just 150 calories per serving!&nbsp;</p>
<p>&nbsp;</p>
<p>Next time you hit up Costco, keep an eye out for these healthy finds. Your taste buds&mdash;and your body&mdash;will thank you!&nbsp;</p>

Here are five must-try finds that are both delicious and better for you.

5 Must Have Costco Finds

<p>We all know the feeling when life gets busy, schedules fill up, and suddenly, your workout is not the first thing you want to do. But staying consistent with your fitness routine does not have to mean hours at the gym! Even with a packed schedule, there are simple ways to keep moving and maintain progress.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Keep It Short and Sweet&nbsp;</h3>
<p>When time is tight, go for quick, high-intensity workouts. A 10- to 15-minute <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow"><span style="text-decoration: underline;"><strong>HIIT</strong></span></a> (high-intensity interval training) session can do wonders for keeping up your fitness levels. With short bursts of effort followed by brief rest periods, HIIT workouts give you maximum results in minimal time.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Plan Ahead&nbsp;</h3>
<p>You do not need a detailed fitness plan, but setting a weekly &ldquo;mini schedule&rdquo; helps make workouts a habit. Look ahead and block out even small chunks of time, whether it&rsquo;s first thing in the morning, during lunch, or just before bed. A little prep makes it easier to stay committed, even on your busiest days. Even better, this can be done for you with a Personal Trainer. Book your first free <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow"><span style="text-decoration: underline;"><strong>FitStart</strong></span></a>.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Try Exercise Snacking&nbsp;</h3>
<p>No time for a full workout? Split it up throughout the day! Do five minutes of bodyweight exercises in the morning, a few squats or lungs on your lunch break, and a short walk in the evening. These &ldquo;exercise snacks&rdquo; add up and can keep you moving when your time is limited.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Focus on Consistency Over Perfection&nbsp;</h3>
<p>The goal is not to have perfect, hour-long workouts every day. It is to keep moving consistently. Do not let one missed session throw you off; get back into the groove the next day. Progress is about the long game, small actions over time make a significant impact!&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Add Movement into Your Day&nbsp;</h3>
<p>When a gym workout is not possible, look for opportunities to add movement into your routine. Take the stairs, park farther away, or do some stretches during TV time. These little efforts are effortless ways to keep active without extra time.&nbsp;</p>
<p>&nbsp;</p>
<p>Staying consistent does not mean having to find hours every day. A few slight changes and short, focused workouts can keep you on track and help you maintain your fitness, no matter how busy life gets.&nbsp;</p>

Even with a packed schedule, there are simple ways to keep moving and maintain progress.

How to Stay Consistent Even When Short on Time

<p>Salads don&rsquo;t have to be boring! Packed with flavor, texture, and nutrition, these three easy-to-make salads will keep your meals exciting while fueling your body. Whether you&rsquo;re looking for something creamy, fruity, or crunchy, we&rsquo;ve got you covered.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Green Goddess Salad&nbsp;</h3>
<p>A creamy, herb-packed dressing takes this salad to the next level! Perfect for meal prep or a quick lunch, it&rsquo;s fresh, flavorful, and satisfying.&nbsp;</p>
<p><strong>Ingredients:&nbsp;</strong></p>
<ul>
<li>4 cups chopped romaine lettuce&nbsp;</li>
<li>1 cup shredded cabbage&nbsp;</li>
<li>1/2 cup sliced cucumbers&nbsp;</li>
<li>1/2 avocado, diced&nbsp;</li>
<li>1/4 cup chopped green onions&nbsp;</li>
<li>1/4 cup crumbled feta (optional)&nbsp;</li>
</ul>
<p>&nbsp;</p>
<p><strong>For the Dressing:&nbsp;</strong></p>
<ul>
<li>1/2 cup Greek yogurt&nbsp;</li>
<li>1/4 cup olive oil&nbsp;</li>
<li>1/4 cup fresh herbs (equal parts parsley, basil, cilantro)&nbsp;</li>
<li>2 tbsp lemon juice&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
<p>&nbsp;</p>
<p><strong>Directions:&nbsp;</strong></p>
<ol>
<li>Blend all dressing ingredients in a food processor until smooth.&nbsp;</li>
<li>Toss salad ingredients in a bowl.&nbsp;</li>
<li>Drizzle with Green Goddess dressing and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>2. Berry Bliss Spinach Salad&nbsp;</h3>
<p>This light and refreshing salad is packed with antioxidants and a hint of sweetness, making it a perfect balance of healthy and delicious.&nbsp;</p>
<p><strong>Ingredients:&nbsp;</strong></p>
<ul>
<li>4 cups baby spinach&nbsp;</li>
<li>1/2 cup sliced strawberries&nbsp;</li>
<li>1/4 cup blueberries&nbsp;</li>
<li>1/4 cup crumbled goat cheese &nbsp;</li>
<li>1/4 cup sliced almonds&nbsp;</li>
<li>2 tbsp balsamic glaze&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
</ul>
<p><strong>Directions:&nbsp;</strong></p>
<ol>
<li>Combine spinach, berries, goat cheese, and almonds in a bowl.&nbsp;</li>
<li>Drizzle with balsamic glaze and olive oil.&nbsp;</li>
<li>Toss gently and serve immediately.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>3. Crispy Chickpea Kale Salad&nbsp;</h3>
<p>Packed with plant-based protein and crunch, this salad is both hearty and delicious!&nbsp;</p>
<p><strong>Ingredients:</strong>&nbsp;</p>
<ul>
<li>4 cups chopped kale&nbsp;</li>
<li>1 can (15 oz) chickpeas, drained and rinsed&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1/2 tsp garlic powder&nbsp;</li>
<li>1/2 tsp paprika&nbsp;</li>
<li>1/4 tsp salt&nbsp;</li>
<li>1/4 cup shredded Parmesan cheese (optional)&nbsp;</li>
<li>Juice of 1 lemon&nbsp;</li>
<li>2 tbsp tahini&nbsp;</li>
<li>1 tbsp water&nbsp;</li>
</ul>
<p>&nbsp;</p>
<p><strong>Directions:&nbsp;</strong></p>
<ol>
<li>Preheat oven to 400&deg;F. Toss chickpeas with olive oil, garlic powder, paprika, and salt. Roast for 20-25 minutes until crispy.&nbsp;</li>
<li>Massage chopped kale with lemon juice to soften.&nbsp;</li>
<li>In a small bowl, whisk tahini and water to make a light dressing.&nbsp;</li>
<li>Toss kale with crispy chickpeas, parmesan, and tahini dressing.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<p>These three salads are quick, easy, and full of nutrients to keep you energized. Give them a try and find your new favorite go-to meal!&nbsp;</p>

Whether you’re looking for something creamy, fruity, or crunchy, we’ve got you covered.

3 Fresh and Easy Salad Recipes

<p>When you hear "pelvic floor exercises," you might think they&rsquo;re just for pregnant women. But here&rsquo;s the truth, everyone benefits from a strong pelvic floor! It&rsquo;s a powerhouse muscle group that supports everything from core stability to bladder control, posture, and injury prevention. If you&rsquo;re skipping these exercises, you might be missing out on better movement, balance, and even pain-free workouts.&nbsp;</p>
<p>&nbsp;</p>
<h3>Signs Your Pelvic Floor Needs Some Love&nbsp;</h3>
<p>A weak pelvic floor can show up in unexpected ways. If you experience bladder leakage when you sneeze, cough, or lift weights, persistent lower back or hip pain, or poor posture and core instability, it might be time to add some pelvic floor work to your routine.&nbsp;</p>
<p>&nbsp;</p>
<h3>How to Strengthen Your Pelvic Floor&nbsp;</h3>
<p>The good news? Strengthening your pelvic floor is easier than you think. A few key exercises can make a big difference. &nbsp;</p>
<p>Full-Range Squats: Engage your pelvic floor while building lower body strength.&nbsp;</p>
<ul>
<li>Deep Core Exercises: Moves like dead bugs and bird dogs activate muscles that support your pelvis.&nbsp;</li>
<li>Diaphragmatic Breathing: Practice deep breathing while engaging your pelvic floor for better control and endurance.&nbsp;</li>
<li>If you&rsquo;re unsure where to start, working with a personal trainer can provide tailored exercises to meet your specific needs.&nbsp;</li>
</ul>
<p>&nbsp;</p>
<h3>Stronger Pelvic Floor, Stronger You&nbsp;</h3>
<p>A well-trained pelvic floor means better workouts, improved posture, and confidence in your movement&mdash;inside and outside the gym. Whether you&rsquo;re lifting weights, running, or just going about your day, strengthening this key muscle group can make all the difference. Ready to give your pelvic floor some attention? Get started now!&nbsp;</p>
<p>&nbsp;</p>
<p>Looking for guidance? Book a free <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow"><span style="text-decoration: underline;"><strong>FitStart</strong></span></a> with one of our personal trainers.&nbsp;</p>
<p>&nbsp;</p>

If you’re skipping these exercises, you might be missing out on better movement, balance, and even pain-free workouts.

Why Everyone Should Strengthen Their Pelvic Floor

<p>As the days get longer and the temperatures start rising, it's the perfect time to refresh your fitness routine and set yourself up for a strong summer. Whether you&rsquo;re looking to increase your strength, challenge yourself in new ways, or take advantage of the great outdoors, we&rsquo;ve got six tips to help you spring into fitness!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Up Your Weight &nbsp;</h3>
<p>If you&rsquo;ve been lifting the same weights for a while, now&rsquo;s the time to level up. Strength training helps build muscle, boost metabolism, and increase overall endurance. Consider working with a <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow"><span style="text-decoration: underline;"><strong>personal trainer</strong></span></a> to fine-tune your form, set new goals, and safely push past your limits. Even small increases in weight can make a big impact over time!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Push Yourself &nbsp;</h3>
<p>Studio Fitness classes are a great way to stay motivated and challenge yourself. Whether it's <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow"><span style="text-decoration: underline;"><strong>HIIT</strong></span></a>, <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow"><span style="text-decoration: underline;"><strong>cycling</strong></span></a>, <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow"><span style="text-decoration: underline;"><strong>Yoga</strong></span></a>, or a <a href="https://www.inshape.com/studio-classes/studio-classes/strength" rel="follow"><span style="text-decoration: underline;"><strong>strength</strong></span></a>-based workout, the energy of a class can push you to work harder than you would on your own. Spring is the perfect season to try a new class and spice up your routine!&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Take Your Workout Outside &nbsp;</h3>
<p>With the weather warming up, why not swap the treadmill for a <a href="https://www.inshape.com/amenities-activities/swimming" rel="follow"><span style="text-decoration: underline;"><strong>swim</strong></span></a>? Swimming is an incredible full-body workout that&rsquo;s easy on the joints but still builds strength and endurance. Whether you&rsquo;re doing laps or joining an <a href="https://www.inshape.com/studio-classes/studio-classes/aqua" rel="follow"><span style="text-decoration: underline;"><strong>aqua</strong></span></a> class, the pool is a refreshing way to stay active as summer approaches.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Set a Springtime Goal&nbsp;</h3>
<p>Give yourself something to work toward! Whether it&rsquo;s improving your mile time, hitting a new personal best in the gym, or committing to a certain number of workouts per week, setting a goal will help keep you on track and motivated.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Refresh Your Routine&nbsp;</h3>
<p>Spring is all about renewal, so shake things up! Try a new workout style, update your playlist, or switch the time of day you exercise to keep things exciting. A change in routine can re-ignite your motivation and prevent burnout.&nbsp;</p>
<p>&nbsp;</p>
<h3>6. Stay Consistent&nbsp;</h3>
<p>Results don&rsquo;t happen overnight, but consistency is key. Find a schedule that works for you, track your progress, and celebrate the small wins along the way. The effort you put in now will set you up for success when summer arrives!&nbsp;</p>
<p>&nbsp;</p>
<p>Spring is the season of growth&mdash;so why not apply that to your fitness? Whether you're increasing your weights, challenging yourself in the studio, or making the most of the sunshine, every step forward counts. Let&rsquo;s get moving!&nbsp;</p>

Whether you’re looking to increase your strength, challenge yourself in new ways, or take advantage of the great outdoors, we’ve got six tips to help you spring into fitness!

Spring Into Fitness with These 6 Tips

<p>Try this four-week mindfulness challenge that will help you feel more present, grateful, and energized. Each week brings a new focus designed to improve your mental well-being in simple, meaningful ways. Let&rsquo;s dive in!&nbsp;</p>
<p>&nbsp;</p>
<h3>Week 1: Gratitude Journal&nbsp;</h3>
<p>Gratitude is like a superpower for your mindset. This week, take a few moments each day to write down three things you&rsquo;re grateful for. It can be anything&mdash;from your morning coffee to a heartwarming conversation. By the end of the week, look back on your entries and reflect on how this simple practice made you feel. Did you notice a shift in your mood? Are you seeing more positivity around you? Gratitude has a way of transforming the way we experience life!&nbsp;</p>
<p>&nbsp;</p>
<h3>Week 2: Daily Movement&nbsp;</h3>
<p>Time to get your body moving! Movement isn&rsquo;t just about fitness&mdash;it&rsquo;s about joy. Whether it&rsquo;s a brisk walk, a <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow noopener" target="_blank"><strong><span style="text-decoration: underline;">Yoga</span></strong></a> session, or dancing like nobody&rsquo;s watching to your favorite playlist, commit to at least 20 minutes of movement each day. Notice how your energy levels change. Are you sleeping better? Feeling more refreshed? Moving your body is a form of self-care, and this week is all about celebrating that!&nbsp;</p>
<p>&nbsp;</p>
<h3>Week 3: Digital Detox&nbsp;</h3>
<p>We all love a good scroll, but too much screen time can leave us feeling drained. This week, pick one day to unplug from social media or significantly limit your screen time. Instead, use that time to reconnect&mdash;with yourself, a loved one, or nature. Read a book, enjoy a conversation without distractions, or simply savor a quiet moment. You might be surprised at how refreshing it feels to be present in the real world.&nbsp;</p>
<p>&nbsp;</p>
<h3>Week 4: Acts of Kindness&nbsp;</h3>
<p>Nothing boosts your mood quite like spreading kindness. This week, aim to do one random act of kindness each day. It could be as simple as holding the door open, paying for someone&rsquo;s coffee, or sending an encouraging text. Notice how these small actions make you feel. Kindness is contagious, and by the end of the week, you might find yourself seeking out more ways to make a difference!&nbsp;</p>
<p>&nbsp;</p>
<p>By the time your four weeks comes to a close, you&rsquo;ll have built habits that bring more joy, presence, and mindfulness into your life. Are you up for the challenge? Let&rsquo;s work on our mindfulness together!&nbsp;</p>
<p>&nbsp;</p>
<p>Looking for more mindful tips to take with you further? Join Coach Jacqueline for wellness workshops as she explores different topics from experts in physical, social, emotional and mental well-being to support your health and wellness journey <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank"><strong><span style="text-decoration: underline;">here</span></strong></a>!&nbsp;</p>

Each week brings a new focus designed to improve your mental well-being in simple, meaningful ways. Let’s dive in!

4 Weeks to Feeling More Present, Grateful, and Energized

<p>Looking for a delicious and healthy way to celebrate this upcoming St. Patrick's Day? This Healthy Shamrock Protein Shake is not only festive but packed with nutrients that&rsquo;ll leave you feeling energized and satisfied. Plus, it&rsquo;s quick to make, so you can sip on something green and nutritious anytime!&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Ingredients:&nbsp;</strong></p>
<ul>
<li>1 scoop vanilla protein powder &nbsp;</li>
<li>1/2 cup spinach &nbsp;</li>
<li>1/2 frozen banana &nbsp;</li>
<li>1/2 cup unsweetened almond milk (or your preferred milk)&nbsp;</li>
<li>1/4 cup Greek yogurt &nbsp;</li>
<li>1 tablespoon almond butter&nbsp;</li>
<li>1/2 teaspoon mint extract &nbsp;</li>
</ul>
<p><strong>Directions:&nbsp;</strong></p>
<ol>
<li>Add all your ingredients into a blender&mdash;simple, right?&nbsp;</li>
<li>Blend until smooth and creamy.&nbsp;</li>
<li>Pour into a glass, top with a few mint leaves if you&rsquo;re feeling extra, and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<p>This Shamrock Shake is the perfect way to treat yourself this season, whether you're fueling up before a workout or enjoying it as a post-sweat snack. It&rsquo;s festive, delicious, and 100% good for you. So, go ahead and enjoy your green goodness in a glass!&nbsp;</p>
<p>&nbsp;</p>
<p>Want to make it even more filling? Throw in some chia seeds or oats for an extra boost of fiber!&nbsp;</p>

This Healthy Shamrock Protein Shake is not only festive but packed with nutrients that’ll leave you feeling energized and satisfied.

A Healthy Shamrock Protein Shake

<p>Who says romance has to come with a side of food coma? Set the mood without the heaviness with these three healthy, mouthwatering dinners that are as easy to make as they are to fall in love with. Perfect for special occasions or a cozy night in, these recipes will impress your date&mdash;and leave you both feeling light, energized, and won't ruin all the hard work you're putting in at In-Shape.</p>
<p>&nbsp;</p>
<h3>1. Spinach and Ricotta Stuffed Portobello Mushrooms with a Balsamic Glaze&nbsp;</h3>
<p>Portobello mushrooms make the perfect base for this rich yet healthy dish. Stuffed with a creamy spinach and ricotta filling and topped with a sweet balsamic glaze, this meal is as elegant as it is nutritious.&nbsp;</p>
<p><strong>Ingredients:&nbsp;</strong></p>
<ul>
<li>4 large Portobello mushrooms, stems removed&nbsp;</li>
<li>1 cup ricotta cheese&nbsp;</li>
<li>1 cup fresh spinach, chopped&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>1/2 cup grated Parmesan cheese&nbsp;</li>
<li>1/2 teaspoon salt&nbsp;</li>
<li>1/4 teaspoon black pepper&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>1/4 cup balsamic vinegar&nbsp;</li>
<li>1 teaspoon honey&nbsp;</li>
</ul>
<p><strong>Instructions:&nbsp;</strong></p>
<ol>
<li>Preheat oven to 375&deg;F. Lightly brush the mushrooms with olive oil and place them on a baking sheet.&nbsp;</li>
<li>In a bowl, mix ricotta, spinach, garlic, Parmesan, salt, and pepper. Stuff each mushroom cap with the mixture.&nbsp;</li>
<li>Bake for 20 minutes until the mushrooms are tender and the filling is slightly golden.&nbsp;</li>
<li>While baking, heat balsamic vinegar and honey in a small saucepan over low heat until slightly thickened.&nbsp;</li>
<li>Drizzle the glaze over the stuffed mushrooms before serving.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>2. Zucchini Noodles with Turkey Meatballs and Marinara&nbsp;</h3>
<p>Swap out traditional pasta for zucchini noodles to keep things light while still enjoying the comfort of spaghetti and meatballs.&nbsp;</p>
<p><strong>Ingredients:</strong>&nbsp;</p>
<ul>
<li>3 medium zucchinis, spiralized&nbsp;</li>
<li>1-pound lean ground turkey&nbsp;</li>
<li>1/4 cup breadcrumbs &nbsp;</li>
<li>1 egg&nbsp;</li>
<li>1 teaspoon dried oregano&nbsp;</li>
<li>1 teaspoon garlic powder&nbsp;</li>
<li>1/2 teaspoon salt&nbsp;</li>
<li>1/4 teaspoon black pepper&nbsp;</li>
<li>2 cups marinara sauce (low sugar)&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>Grated Parmesan and fresh basil for garnish&nbsp;</li>
</ul>
<p><strong>Instructions:&nbsp;</strong></p>
<ol>
<li>Preheat oven to 375&deg;F. Line a baking sheet with parchment paper.&nbsp;</li>
<li>In a bowl, mix turkey, breadcrumbs, egg, oregano, garlic powder, salt, and pepper. Form into small meatballs and place on the baking sheet.&nbsp;</li>
<li>Bake for 20-25 minutes until fully cooked.&nbsp;</li>
<li>Heat olive oil in a skillet and saut&eacute; zucchini noodles for 2-3 minutes.&nbsp;</li>
<li>Warm marinara sauce and add the cooked meatballs. Serve over zucchini noodles with Parmesan and basil.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>3. Mediterranean Stuffed Bell Peppers with a Light Side Salad&nbsp;</h3>
<p>Loaded with protein and Mediterranean flavors, these stuffed peppers are a vibrant and tasty way to enjoy a healthy meal together.&nbsp;</p>
<p><strong>Ingredients:&nbsp;</strong></p>
<ul>
<li>4 bell peppers, halved and seeds removed&nbsp;</li>
<li>1 cup cooked quinoa&nbsp;</li>
<li>1/2 cup canned chickpeas, drained&nbsp;</li>
<li>1/2 cup cherry tomatoes, diced&nbsp;</li>
<li>1/4 cup feta cheese, crumbled&nbsp;</li>
<li>1 teaspoon dried oregano&nbsp;</li>
<li>1/2 teaspoon garlic powder&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
<p><strong>For the Salad:&nbsp;</strong></p>
<ul>
<li>4 cups mixed greens&nbsp;</li>
<li>1/2 cucumber, sliced&nbsp;</li>
<li>1/4 cup red onion, thinly sliced&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>1 tablespoon lemon juice&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
<p><strong>Instructions:&nbsp;</strong></p>
<ol>
<li>Preheat oven to 375&deg;F. Place bell peppers in a baking dish.&nbsp;</li>
<li>In a bowl, mix quinoa, chickpeas, tomatoes, feta, oregano, garlic powder, olive oil, salt, and pepper. Stuff each bell pepper half with the mixture.&nbsp;</li>
<li>Bake for 20-25 minutes until peppers are tender.&nbsp;</li>
<li>Toss the salad ingredients together and serve alongside the stuffed peppers.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<p>Each of these meals is packed with flavor and nutrients while keeping the evening light and satisfying. So set the table, dim the lights, and enjoy a delicious, healthy date night at home!&nbsp;</p>

Perfect for special occasions or a cozy night in, these recipes will impress your date

3 Healthy Date Night Dinners

Perfect for special occasions or a cozy night in, these recipes will impress your date—and leave you both feeling light, energized, and won't ruin all the hard work you're putting in at In-Shape.

<p>You&rsquo;re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn&rsquo;t just important&mdash;it&rsquo;s the secret weapon for serious fitness gains. This is when your muscles recover, rebuild, and get stronger. Skip the sleep, and you&rsquo;re shortchanging all that hard work.</p>
<p>&nbsp;</p>
<h3>1. Stick to a Sleep Schedule&nbsp;</h3>
<p>Your body loves routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your sleep cycle, meaning better recovery, more energy, and fewer groggy mornings. Stick to it!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Create a Nighttime Routine&nbsp;</h3>
<p>Scrolling in bed? We have all been there. However, blue light from screens can mess with your melatonin levels. Try swapping the late-night scroll for stretching, reading, or a wind-down routine that signals your body it&rsquo;s time to end the day.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Optimize Your Sleep Environment&nbsp;</h3>
<p>Keep your room dark, cool, and quiet, make it feel like a sleep sanctuary. Blackout curtains, white noise machines, and a comfy mattress can make all the difference. Also, ditch the late-night caffeine, even that sneaky pre-workout.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Time Your Workouts Right&nbsp;</h3>
<p>Exercise boosts sleep quality, but timing matters. If late-night workouts leave you wired, try morning or afternoon sessions instead. Your body needs time to cool down before bed!&nbsp;</p>
<p>&nbsp;</p>
<p>Sleep isn&rsquo;t just about feeling rested, it&rsquo;s a crucial part of your fitness journey. When you prioritize quality sleep, your workouts improve, recovery speeds up, and you feel your best inside and outside the gym. So set that bedtime and commit to better rest, your gains depend on it! &nbsp;</p>
<p></p>
<p>Discover more tips for better sleep, from sleep hygiene hacks to uncovering hidden sleep disruptors with Coach Jacqueline <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank"><span style="text-decoration: underline;"><strong>here</strong></span></a>!&nbsp;</p>

You’re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn’t just important—it’s the secret weapon for seriou

4 Tips for Better Rest

You’re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn’t just important—it’s the secret weapon for serious fitness gains. This is when your muscles recover, rebuild, and get stronger. Skip the sleep, and you’re shortchanging all that hard work. 1. Stick to a ...

<p>Workouts are great, but workouts with your bestie? That&rsquo;s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a dose of laughter to every rep. So grab your favorite workout partner and turn your sweat sessions into your favorite hangouts with our Studio Fitness classes at In-Shape!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow"><span style="text-decoration: underline;"><strong>Zumba</strong></span></a>&nbsp;</h3>
<p>Dancing is the ultimate bestie workout. Zumba is all about shaking off stress, burning calories, and having a blast. No judgment, just fun&mdash;especially when you&rsquo;ve got your hype partner right there with you!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow"><span style="text-decoration: underline;"><strong>Cycle</strong></span></a>&nbsp;</h3>
<p>The music is pumping, the lights are low, and you and your bestie are crushing those sprints side by side. Spin class is a killer workout, but the energy of having a friend next to you makes those climbs and intervals way more bearable.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow"><span style="text-decoration: underline;"><strong>Yoga</strong></span></a>&nbsp;</h3>
<p>Balance, stretch, breathe and try not to giggle when you both wobble in tree pose. Yoga is an amazing way to reset together, de-stress, and work on flexibility. Plus, it&rsquo;s the perfect excuse for a smoothie date afterward!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. <a href="https://www.inshape.com/studio-classes/studio-classes/barre-pilates" rel="follow"><span style="text-decoration: underline;"><strong>Pilates</strong></span></a>&nbsp;</h3>
<p>Core work is tough, but it&rsquo;s easier when you&rsquo;re in it together! Pilates helps build strength and stability with controlled movements and nothing bonds a friendship like surviving a plank series side by side.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow"><strong><span style="text-decoration: underline;">HIIT</span></strong></a>&nbsp;</h3>
<p>High-intensity interval training is all about pushing your limits, and what better way to do that than with your bestie cheering you on? You&rsquo;ll sweat, sprint, and maybe even compete a little (friendly competition, of course).&nbsp;</p>
<p>&nbsp;</p>
<p>Fitness is more fun when you share it. Whether you&rsquo;re dancing, sprinting, or flowing through Yoga, having a workout buddy keeps you accountable and makes every class feel like a mini party. So, text your bestie to meet you at the club because gains are better together!&nbsp;</p>
<p>Refer your bestie <strong><span style="text-decoration: underline;"><a href="https://rewards.inshape.com/referral/" rel="follow">here</a></span></strong>!&nbsp;</p>

Workouts are great, but workouts with your bestie? That’s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a

5 Studio Fitness Classes That Are Better with Your Bestie

Workouts are great, but workouts with your bestie? That’s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a dose of laughter to every rep. So grab your favorite workout partner and turn your sweat sessions into your favorite hangouts with our Studio Fitness ...

<p>Looking for a fun way to bond with your partner while breaking a sweat? Working out together is the perfect combination of quality time and healthy living. Not only will you motivate each other, but you&rsquo;ll also share some laughs and make fitness a team effort. Here&rsquo;s our favorite workout designed for you and your sweetheart to tackle together!&nbsp;</p>
<p>&nbsp;</p>
<h3>Warm-Up: Dynamic Duo Stretching (5 minutes)&nbsp;</h3>
<p>Start with some partner stretches to get your bodies ready for action.&nbsp;</p>
<p>Back-to-Back Twists: Sit back-to-back, link arms, and twist your torsos in opposite directions to stretch your core and back.&nbsp;</p>
<p>Hamstring Stretch Hand-Off: One partner bends forward into a hamstring stretch while the other gently presses down on their back for a deeper stretch.&nbsp;</p>
<p>High-Five Lunges: Step forward into lunges and give each other a high-five as you alternate legs.&nbsp;</p>
<p>&nbsp;</p>
<p><em>Time to kick things up a notch!&nbsp;</em></p>
<p>&nbsp;</p>
<h3>Circuit 1: The Power Couple Challenge&nbsp;</h3>
<p>Partner Squats (3 sets of 15): Stand facing each other and hold hands. Squat simultaneously while maintaining balance and encouraging each other.&nbsp;</p>
<p>Push-Up Claps (3 sets of 10): Perform push-ups facing each other. At the top of each push-up, reach out and clap your partner&rsquo;s hand.&nbsp;</p>
<p>Wheelbarrow Walks (1 minute per partner): One partner holds the other&rsquo;s ankles as they walk forward on their hands. Switch roles after 1 minute.&nbsp;</p>
<p>&nbsp;</p>
<h3>Circuit 2: Cardio Connection&nbsp;</h3>
<p>Partner Sprint Drills (3 rounds): Take turns sprinting short distances while your partner cheers you on.&nbsp;</p>
<p>Jump Rope Relay (2 minutes): Use a single jump rope and take turns jumping for 30 seconds each.&nbsp;</p>
<p>Shadow Boxing (2 minutes): Face each other and mimic boxing moves (jabs, hooks, and ducks) for a fun and energetic workout.&nbsp;</p>
<p>&nbsp;</p>
<h3>Circuit 3: Core Crush&nbsp;</h3>
<p>Sit-Up Pass (3 sets of 15): Sit facing each other with knees bent. Perform a sit-up and pass a medicine ball or light weight to your partner.&nbsp;</p>
<p>Plank High-Fives (3 sets of 10): Get into a plank position facing each other. Alternate tapping each other&rsquo;s hands while maintaining your core stability.&nbsp;</p>
<p>Leg Throws (3 sets of 12): One partner lies on their back while the other gently pushes their legs down as they try to resist the motion. Switch roles after each set.&nbsp;</p>
<p>&nbsp;</p>
<h3>Cool Down: Partner Yoga Poses (5 minutes)&nbsp;</h3>
<p>Finish strong with some calming partner yoga poses.&nbsp;</p>
<p>Double Downward Dog: One partner assumes a downward dog position while the other rests their legs on the lower back for a fun inversion.&nbsp;</p>
<p>Seated Forward Fold with Support: Sit facing each other, hold hands, and take turns gently pulling the other into a forward fold.&nbsp;</p>
<p>Heart-Opener Pose: Stand back-to-back, link arms, and lean away from each other to open up your chest and shoulders.&nbsp;</p>
<p>&nbsp;</p>
<p>Working out with your partner isn&rsquo;t just good for your body, it&rsquo;s great for your relationship too! Exercising together can increase emotional bonding, trust, and teamwork. Plus, it&rsquo;s a fun way to mix up your routine and hold each other accountable.&nbsp;</p>
<p>So, grab your sweetheart, drop the kids off at the Kid Zone and give this work out a try. Whether it&rsquo;s your first date to the club or a weekly tradition, these exercises are guaranteed to bring you closer while helping you crush your fitness goals. Sweat together and grow stronger, both physically and as a couple! &nbsp;</p>
<p>In need of a date night, anyone? Drop the kids off at our Parent's Night Out for 4 hours of non-stop fun while you and your partner enjoy some well-deserved time together! Swing by the Welcome Desk to snag your spot and more information!&nbsp;</p>

Here’s our favorite workout designed for you and your sweetheart to tackle together!

Our Favorite Workout for You and Your Sweetheart

<p>This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 sets of 6 to 10 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Front Squat (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
<p><strong>Equipment</strong>: 5 to 10-pound Dumbbell, kettlebell, or medicine ball&nbsp;</p>
<p><strong>How To</strong>: Stand tall with your desired weight in front of your chest in a goblet rack position. Maintain a neutral spine as you lead the squat with your hips, lowering until your thighs are parallel (or slightly below) to the ground. Drive your feet into the floor to return to a standing plank position.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Overhead Press (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
<p><strong>Equipment</strong>: Dumbbells, kettlebell, or medicine ball&nbsp;</p>
<p><strong>How To</strong>: Start with 5 to 8-pound weights in a front rack position (elbows under the weights), standing tall with feet shoulder-width apart. Press the weight overhead until your arms are fully extended, keeping a neutral spine and tall posture throughout and come back to starting position. &nbsp;</p>
<p>&nbsp;</p>
<h3>3. Staggered Stance Deadlift (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
<p><strong>Equipment</strong>: Dumbbells or a kettlebell&nbsp;</p>
<p><strong>How To</strong>: Stand in a staggered stance with one foot slightly ahead of the other. Hold 5 to 10-pound weights at your sides, arms extended. Hinge at the hips to lower the weights below your knee, maintaining a straight back. Push through your front foot and the ball of your back foot to return to the start.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Dumbbell Halo (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
<p><strong>Equipment</strong>: Dumbbell or kettlebell&nbsp;</p>
<p><strong>How To</strong>: Hold the weight in front of your chest with your core brace. Slowly circle the weight around your head, lifting one elbow and then the other. Maintain an upright posture and return to the start.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Plank (3 sets, 15&ndash;30 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Floor mat&nbsp;</p>
<p><strong>How To</strong>: Start in a plank position with your elbows and wrists directly under your shoulders. Extend your legs, keeping your body in a straight line. Hold with a neutral and engaged core. Complete this circuit for a balanced strength session that builds power, mobility, and stability!&nbsp;</p>

This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 se

PRIMEFIT Workout of the Month: Month 6

This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 sets of 6 to 10 reps for each exercise.

<p>February is Heart Health Month, and it&rsquo;s the perfect time to check in on one of the most important muscles in your body! Cardiovascular exercise, also known as cardio, plays a vital role in keeping your heart strong and healthy. But how much cardio is enough? Let&rsquo;s break it down.&nbsp;</p>
<p>&nbsp;</p>
<h3>Why Cardio Matters&nbsp;</h3>
<p>Cardio exercises, like walking, running, swimming, or cycling get your heart pumping and your blood flowing. These activities can help lower your risk of heart disease, manage weight, enhance your mood, and improve energy levels. It&rsquo;s not just about burning calories, it's about building a healthier, more resilient body and mind.&nbsp;</p>
<p>&nbsp;</p>
<h3>How Much Cardio Do You Need?&nbsp;</h3>
<p>According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity cardio per week, like a brisk walk for 30 minutes 5 days a week or 75 minutes of vigorous-intensity cardio, like cycling for 25 minutes 3 days a week. &nbsp;</p>
<p>&nbsp;</p>
<h3>Easy Ways to Add Cardio to Your Routine&nbsp;</h3>
<p>Start by taking a walk with a friend after work or parking farther away from the store to get in a few extra steps. You can also take the stairs or squeeze in a quick 10-minute jog during lunch. Spice things up with an energetic <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">Zumba</a></strong></span> class or combine cardio with strength training through a high-intensity interval training (<span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a></strong></span>) session, it's a great way to save time while getting the benefits of both. &nbsp;</p>
<p>&nbsp;</p>
<h3>Signs You&rsquo;re on Track &nbsp; &nbsp;&nbsp;</h3>
<p>Wondering if your cardio routine is working? Signs that your heart health is improving include climbing stairs or handling daily tasks without getting winded, a decreasing resting heart rate, more energy throughout the day, and quicker recovery after exercise. Keep it up!&nbsp;</p>
<p>&nbsp;</p>
<h3>Let&rsquo;s Celebrate Heart Health Month Together!&nbsp;</h3>
<p>This February, challenge yourself to prioritize your heart. Whether it&rsquo;s a brisk walk or a <span style="text-decoration: underline;"><strong><a href="https://go.inshape.com/studio-classes/class-schedule?_gl=1*4fkplb*_gcl_aw*R0NMLjE3Mzc0OTgxMDEuQ2owS0NRaUFxTDI4QmhDckFSSXNBQ1lKdmtkLXFVNG9uVUlSRzFXdThIdHhPRmFpYzI4VWhMUEFIUG5uRG5lR1U4TWtYUWtkcnE5c3B4UWFBcEdpRUFMd193Y0I.*_gcl_au*MTQ5NTcyMjkxNC4xNzM3MTU1MDc3*_ga*MTY4NTA1MDA3NC4xNjk3NzMzNzIz*_ga_3N948X0VW6*MTczNzY3MDEwNS4zNjkuMS4xNzM3NjcxNjE3LjYwLjAuMA.." rel="follow">cycle</a></strong></span> class, every little bit counts. Remember, your heart works hard for you, give it the love and care it deserves!&nbsp;</p>

Cardio plays a vital role in keeping your heart strong and healthy, but how much cardio is enough? Let’s break it down.

Heart Health Month: Are You Getting Enough Cardio?

<p>Whether you're grabbing a quick caffeine fix or treating yourself to a flavorful tea, making healthier choices at Starbucks doesn&rsquo;t mean sacrificing taste. Here are seven smarter Starbucks orders that are both satisfying and lower in calories and sugar. These options will keep your health goals on track without compromising on flavor.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Iced Matcha Latte with Coconut Milk&nbsp;</h3>
<p>Looking for a healthier alternative to traditional matcha drinks? &nbsp;An iced matcha latte with coconut milk is a refreshing and nutrient-packed choice. Matcha is rich in antioxidants that support overall health, and swapping dairy for coconut milk keeps it lighter while adding a subtle tropical flavor. It&rsquo;s the perfect balance of creamy and wholesome!&nbsp;</p>
<p><strong>How to Order</strong>: Ask for a tall iced matcha latte with coconut milk.&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 90 calories, 4g fat, 9g carbs (with coconut milk).&nbsp;</p>
<p><strong>Pro Tip</strong>: Add a drizzle of honey or agave for natural sweetness without the refined sugar!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Iced Latte with Almond Milk and Sugar-Free Vanilla Syrup&nbsp;</h3>
<p>For those who love chilled, creamy coffee but want to cut back on sugar, an iced latte with almond milk and sugar-free vanilla syrup is a great choice. The almond milk keeps it light, and the sugar-free syrup adds the perfect touch of sweetness.&nbsp;</p>
<p><strong>How to Order</strong>: Ask for a tall, iced latte with almond milk and sugar-free vanilla syrup.&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 100 calories, 4g fat, 10g carbs (with almond milk and sugar-free syrup).&nbsp;</p>
<p><strong>Pro Tip</strong>: Add a shot of espresso to kick up the caffeine without extra calories!&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Cappuccino with Oat Milk&nbsp;</h3>
<p>For those who love a frothy, creamy coffee without the extra calories, a cappuccino made with oat milk is your go-to choice. The airy foam and balanced espresso give you that perfect caf&eacute; experience without the heaviness of a traditional latte.&nbsp;</p>
<p><strong>How to Order</strong>: Ask for a tall cappuccino with oat milk.&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 100 calories, 4g fat, 10g carbs (with oat milk).&nbsp;</p>
<p><strong>Pro Tip</strong>: Sprinkle a bit of cocoa powder or cinnamon on top for a cozy twist!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Americano with Pumpkin Spice Cold Foam&nbsp;</h3>
<p>For those who love the rich, bold flavor of espresso but want a seasonal twist, an Americano with pumpkin spice cold foam is the perfect option. The strong espresso blends beautifully with a touch of creamy, spiced foam for a fall-inspired treat without the extra calories of a traditional Pumpkin Spiced Latte.&nbsp;</p>
<p><strong>How to Order</strong>: Ask for a tall Americano with pumpkin spice cold foam (and opt for almond milk for a lighter option).&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 75 calories, 3g fat, 12g carbs (with almond milk and pumpkin spice cold foam).&nbsp;</p>
<p><strong>Pro Tip</strong>: For an even lighter version, request sugar-free pumpkin syrup in the cold foam!&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Cappuccino&nbsp;</h3>
<p>A cappuccino is an espresso-based drink topped with equal parts steamed milk and foam. Its light and airy texture makes it a satisfying yet lower-calorie choice, especially when enjoyed without added syrups.&nbsp;</p>
<p><strong>How to Order</strong>: Request a tall Cappuccino with nonfat milk.&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 80 calories, 0g fat, 12g carbs (with nonfat milk)&nbsp;</p>
<p><strong>Pro Tip</strong>: Request a dusting of cocoa powder or cinnamon for extra flavor without the calories.&nbsp;</p>
<p>&nbsp;</p>
<h3>6. Chai Tea&nbsp;</h3>
<p>Starbucks&rsquo; Chai Tea is a spiced black tea that&rsquo;s both warming and invigorating. Unlike the Chai Tea Latte, this version skips the milk and sugar, offering a lighter way to enjoy the cozy spices.&nbsp;</p>
<p><strong>How to Order</strong>: Ask for a tall Chai Tea (not the latte).&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 0 calories, 0g fat, 0g carbs&nbsp;</p>
<p><strong>Pro Tip</strong>: Add a splash of oat milk and a pump of sugar-free vanilla for a touch of sweetness and creaminess.&nbsp;</p>
<p>&nbsp;</p>
<h3>7. Iced Passion Tango Tea&nbsp;</h3>
<p>This herbal tea is naturally caffeine-free and bursting with tropical flavors. It&rsquo;s lightly sweet and refreshing, making it a perfect choice for a hot day. The best part? It&rsquo;s free of added sugar.&nbsp;</p>
<p><strong>How to Order</strong>: Request a tall Iced Passion Tango Tea unsweetened.&nbsp;</p>
<p><strong>Nutrition Facts</strong>: 0 calories, 0g fat, 0g carbs&nbsp;</p>
<p><strong>Pro Tip</strong>: Ask for it unsweetened and add a slice of lemon for an extra zing.&nbsp;</p>
<p>&nbsp;</p>
<p>Making smarter choices at Starbucks is easy when you know what to order. With these seven delicious and health-conscious options, you can indulge in your favorite beverages while staying aligned with your goals. Next time you hit the drive-thru or walk into a Starbucks, give one of these drinks a try!&nbsp;</p>

These options will keep your health goals on track without compromising on flavor.

7 Smarter Starbucks Orders You’ll Love

<p>If you haven&rsquo;t heard, Sarah Bawa is making a name not only at <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/amenities-activities/racquetball" rel="follow">In-Shape</a></strong></span>, but within the world of racquetball. At just 15 years old, Sarah, a freshman at Rocklin High School, is making waves in the world of racquetball. Though she has only been playing for three years, her passion and talent have already taken her to incredible heights, including a return trip to the Junior World Championships in Guatemala!&nbsp;</p>
<p>Sarah's passion for racquetball comes from its high-speed intensity and the endurance it demands. Her commitment to the sport has led to incredible achievements, including another chance to compete at the Junior World Championships. The thrill of competition and being back in an elite facility make this experience truly special for her.&nbsp;</p>
<p>At our clubs, Sarah has found more than just a place to train&mdash;she&rsquo;s discovered a community that supports her every step of the way. Whether she&rsquo;s practicing or gearing up for a big tournament, the positivity and encouragement around her drive her to reach new heights.&nbsp;</p>
<p>This year, Sarah is competing in both doubles and singles, with her dad by her side. As her biggest supporter and the one who introduced her to racquetball, he&rsquo;s been a key part of her journey. With each game, Sarah's confidence and skillset continue to soar. We&rsquo;re excited to watch this rising star shine on the global stage!&nbsp;</p>
<p>Inspired by Sarah&rsquo;s journey? <a href="https://www.inshape.com/amenities-activities/racquetball" rel="follow">Racquetball</a> is a fast-paced, exciting sport that challenges your speed, endurance, and strategy and it&rsquo;s fun for all ages and skill levels. Whether you are a seasoned player or just looking to try something new, our clubs are the perfect place to get started. Grab a friend, hit the court, and discover why racquetball is one of our members&rsquo; favorite activities!&nbsp;</p>

Though she has only been playing for three years, her passion and talent have already taken her to incredible heights, including a return tr

Meet Your Club Community: Sarah Bawa

Though she has only been playing for three years, her passion and talent have already taken her to incredible heights, including a return trip to the Junior World Championships in Guatemala!

<p>Meal prep doesn&rsquo;t have to mean spending hours in the kitchen. With the right ideas, you can save time and eat healthily all week long. Here are five quick and easy meal prep hacks to keep you fueled and focused without the stress.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Sheet Pan Dinners&nbsp;</h3>
<p>Sheet pan dinners are a meal prep dream! Toss your protein (like chicken, salmon, or tofu) and veggies (think broccoli, sweet potatoes, or bell peppers) with olive oil, salt, and your favorite spices. Roast everything together on one pan, and you&rsquo;ve got multiple servings of a balanced meal in under 30 minutes. Pro tip: Line your pan with foil for super-easy cleanup.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Salad Jars&nbsp;</h3>
<p>Say goodbye to soggy salads! Layer your favorite salad ingredients in mason jars, starting with the dressing at the bottom. Add heartier items like chickpeas or cherry tomatoes next, then greens and toppings like nuts or seeds at the top. When you&rsquo;re ready to eat, just shake and enjoy! Perfect for on-the-go lunches.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Freezer-Friendly Meals&nbsp;</h3>
<p>Stock your freezer with meals that you can reheat in minutes. Think of soups, casseroles, or even burritos. Make a big batch on the weekend, portion it into containers, and freeze. You&rsquo;ll thank yourself when you need a quick and healthy dinner after a busy day!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Snack Packs&nbsp;</h3>
<p>Don&rsquo;t let hunger catch you off guard, prep snack packs in advance. Fill small containers or bags with items like nuts, cheese cubes, fresh fruit, or veggie sticks with hummus. These grab-and-go options keep you satisfied between meals without reaching for less healthy alternatives.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Overnight Oats&nbsp;</h3>
<p>Breakfast prep has never been easier. Combine oats, milk (or a dairy-free alternative), and your favorite mix-ins like fruit, nuts, or honey in a jar. Let it sit in the fridge overnight, and wake up to a creamy, delicious breakfast. Bonus: You can prepare multiple jars for the whole week!&nbsp;</p>
<p>&nbsp;</p>
<p>Meal prep doesn&rsquo;t have to be complicated. With these simple ideas, you&rsquo;ll save time, reduce stress, and stay on track with your healthy eating goals. Which one will you try first?&nbsp;</p>
<p>&nbsp;</p>
<p>Looking for healthy lunch or dinner ideas? Get recipes from our <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/blog/healthy-recipes" rel="follow noopener" target="_blank">blog</a></strong></span>!&nbsp;</p>

Here are five quick and easy meal prep hacks to keep you fueled and focused without the stress.

5 Quick and Healthy Meal Prep Ideas

<p>Building strength isn&rsquo;t just about lifting weights or running faster. It&rsquo;s also about improving <strong><span style="text-decoration: underline;"><a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow noopener" target="_blank">mobility, stability, and balance</a></span></strong>&mdash;the foundation for everything from preventing injuries to enhancing everyday movement. Check out why these skills are essential and hear firsthand from members who have experienced the benefits firsthand.&nbsp;</p>
<h3>1. Prevent Injuries Before They Happen&nbsp;</h3>
<p>Mobility and stability training helps protect your body by improving joint function and muscle control. Whether you&rsquo;re working out or going about your daily activities, having better control over your movements can reduce the risk of strains, sprains, and falls.&nbsp;</p>
<blockquote>
<p>&nbsp;<br>&ldquo;I love mobility and balance because it has given me confidence to overcome the fear of falling!&rdquo; &ndash; Lynda&nbsp;</p>
</blockquote>
<p>&nbsp;</p>
<h3>2. Improve Posture for Long-Term Health</h3>
<p>Poor posture does not just make you look hunched over&mdash;it can lead to back, neck, and shoulder pain over time. Mobility exercises help you open tight areas, while stability and balance training strengthen the muscles that support a proper posture. The result? A taller, more aligned you.</p>
<p>&nbsp;</p>
<h3>3. Build Confidence to Try New Things&nbsp;</h3>
<p>When your body feels stable and strong, you&rsquo;re more likely to explore new activities and fitness challenges. Gaining confidence in your balance and stability can even help you tackle fears, like falling or struggling in a new class.&nbsp;</p>
<blockquote>
<p>&nbsp;<br>&ldquo;Since I have been able to attend Mobility, Stability, and Balance, I feel so strong, confident, and balanced to try new classes. The strength that I have gained is not only from my body but also within myself.&rdquo; &ndash; Pary&nbsp;</p>
</blockquote>
<p></p>
<p></p>
<h3>4. Enhance Everyday Movement&nbsp;</h3>
<p>From climbing stairs to reaching for a shelf, mobility, stability, and balance make every movement easier and more efficient. These skills are especially vital as we age, ensuring we stay active and independent for years to come.&nbsp;</p>
<blockquote>
<p>&nbsp;<br>&ldquo;The Mobility, Stability, and Balance Studio Fitness class focuses on basic exercises seniors need to keep moving, no matter what shape we are in. At 75, I take it to ensure I can continue taking cardio and weight training classes which I enjoy.&rdquo; &ndash; Beverly&nbsp;</p>
</blockquote>
<p>&nbsp;</p>
<p>Mobility, stability, and balance are the building blocks of a stronger, healthier you. Whether you&rsquo;re looking to stay active, prevent injuries, or boost your confidence, these skills make all the difference. <strong><span style="text-decoration: underline;"><a href="https://go.inshape.com/studio-classes/class-schedule?type%5B%5D=flexibility%20and%20stability" rel="follow noopener" target="_blank">Join us for a class</a></span></strong> and experience the benefits firsthand!&nbsp;</p>

Check out why these skills are essential and hear firsthand from members who have experienced the benefits firsthand.

4 Reasons You Need Mobility, Stability, and Balance for a Stronger You

<p>Your mindset is the key to unlocking your potential, whether it&rsquo;s in fitness, work, or life. Here are four simple tips to help you shift your thoughts and stay on track toward your goals.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Surround Yourself with Like-Minded People:</h3>
<p>Ever notice how being around motivated people makes you feel more driven? That&rsquo;s the power of community! Connect with others who share your goals and values&mdash;you&rsquo;ll find their positivity and energy contagious. If you&rsquo;re at our club, tap into&nbsp;<strong><a href="https://www.inshape.com/small-group-training" rel="follow noopener" target="_blank"><span style="text-decoration: underline;">Small Group Training</span></a></strong> or join a <strong><a href="https://go.inshape.com/studio-classes/class-schedule?_gl=1*12wgd4v*_gcl_aw*R0NMLjE3MzU1ODg1NzkuRUFJYUlRb2JDaE1JNG9pT3BLUFFpZ01WNnRqQ0JCMTJreW5vRUFBWUFTQUFFZ0otWFBEX0J3RQ..*_gcl_au*MjA5ODM5Njg2LjE3MjkyNzkyNzg.*_ga*MTY4NTA1MDA3NC4xNjk3NzMzNzIz*_ga_3N948X0VW6*MTczNjQ0NTIxNC4zNDguMS4xNzM2NDQ1MjM1LjM5LjAuMA.." rel="follow noopener" target="_blank"><span style="text-decoration: underline;">Studio Fitness class</span></a></strong> to meet others who are chasing their best selves.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Connect to Wellness Wednesday:</h3>
<p>Midweek can be a grind, but it&rsquo;s also the perfect time to recharge your mind. Whether it&rsquo;s a calming yoga session, quiet meditation, or reflective journaling. Remember why you started and reignite your purpose. Plus, join us once a month for&nbsp;<span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">Wellness Wednesday</a></strong></span>, where we dive into topics on physical, social, emotional, and mental well-being, giving you tools to elevate your health and wellness journey.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Practice Positive Self-Talk:</h3>
<p>How you talk to yourself matters. Instead of focusing on what you can&rsquo;t do, reframe your thoughts: "I&rsquo;m working on it," or "I&rsquo;m proud of how far I&rsquo;ve come." Little mental shifts like this can make a big difference in your confidence and drive.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Celebrate Small Wins:</h3>
<p>Big goals can feel overwhelming, so break them down and celebrate the small victories along the way. Did you hit the gym twice this week? Amazing! Drink enough water today? You&rsquo;re crushing it. Every win, no matter how small, builds momentum.&nbsp;</p>
<p>&nbsp;</p>
<p>Remember, mastering your mindset is a journey, not a destination. Start with these tips and watch your outlook and results, transform!&nbsp;</p>

Here are four simple tips to help you shift your thoughts and stay on track toward your goals.

4 Tips to Master Your Mindset

<p>If you think weightlifting is just for bodybuilders or those chasing massive muscles, think again! Lifting weights is a game-changer for anyone looking to lose weight, and here&rsquo;s why.&nbsp;</p>
<p>&nbsp;</p>
<h3>Boost Your Metabolism&nbsp;</h3>
<p>When you lift weights, you&rsquo;re not just burning calories during your workout. Weightlifting builds lean muscle, and lean muscle burns more calories at rest than fat does. That means the more muscle you have, the more calories your body burns even when you&rsquo;re binge-watching your favorite show.&nbsp;</p>
<p>&nbsp;</p>
<h3>Burn Fat, Not Muscle&nbsp;</h3>
<p>When you lose weight through just cardio or cutting calories, you risk losing muscle along with fat. Weightlifting helps you preserve and even build muscle, so the weight you lose is more likely to come from fat, leaving you with a leaner and stronger body.&nbsp;</p>
<p>&nbsp;</p>
<h3>The Afterburn Effect&nbsp;</h3>
<p>Weightlifting can create something called excess post-exercise oxygen consumption (EPOC). Translation? Your body keeps burning calories long after you&rsquo;ve finished your workout! Think of it as your metabolism working overtime to help you reach your goals.&nbsp;</p>
<p>&nbsp;</p>
<h3>Build Strength and Confidence&nbsp;</h3>
<p>There&rsquo;s something empowering about lifting weights. As you get stronger, everyday tasks become easier, and your confidence skyrockets. Plus, weightlifting is a great way to mix things up from cardio workouts, keeping your fitness journey fun and exciting!&nbsp;</p>
<p>&nbsp;</p>
<h3>Start Today&nbsp;</h3>
<p>You don&rsquo;t need to lift the heaviest dumbbells to see results. Start with lighter weights and focus on proper form. Over time, increase your weight as you get stronger. Pair your weightlifting sessions with a balanced diet and some cardio for a well-rounded approach to weight loss. &nbsp;</p>
<p>Not sure where to start or feeling overwhelmed? Book a free <strong><a href="https://www.inshape.com/personal-training" rel="follow">FitStart</a></strong> session, and let our trainer guide you with a personalized plan to bring your goals within reach!&nbsp;</p>
<p>&nbsp;</p>
<p>Weightlifting isn&rsquo;t just about looking strong; it&rsquo;s about feeling strong. Give it a try, your future self will thank you!&nbsp;</p>

Lifting weights is a game-changer for anyone looking to lose weight, and here’s why.

Why Weightlifting Will Help You Lose Weight

<p>Snacking can be part of a healthy lifestyle when you choose nutrient-packed options. These five guilt-free snacks are perfect for keeping your energy up and your goals on track:&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Chia Seed Pudding&nbsp;</h3>
<p>Chia seeds are tiny powerhouses packed with fiber, omega-3 fatty acids, and antioxidants. To make chia seed pudding, mix 3 tablespoons of chia seeds with 1 cup of your favorite milk (almond, coconut, or dairy), stir well, and let it sit overnight in the fridge. Top it with fresh berries, nuts, or a sprinkle of cinnamon for a delicious, nutrient-dense treat!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Roasted Chickpeas&nbsp;</h3>
<p>Roasted chickpeas are not only crunchy and satisfying but also an excellent source of plant-based protein and fiber. Rinse and dry canned chickpeas, toss them with olive oil and seasonings like paprika, garlic powder, or cumin, and bake at 400&deg;F for 25-30 minutes. They&rsquo;re perfect for curbing salty snack cravings.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Greek Yogurt and Fruit&nbsp;</h3>
<p>Greek yogurt is high in protein and probiotics, which support gut health. Pair it with antioxidant-rich fruits like blueberries, strawberries, or kiwi for added vitamins and a natural sweetness. For an extra boost, sprinkle on chia seeds, granola, or a drizzle of honey!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Veggies and Hummus&nbsp;</h3>
<p>Raw veggies like carrots, cucumbers, bell peppers, and cherry tomatoes are low in calories but high in vitamins and fiber. Dip them in hummus, a protein-rich spread made from chickpeas, for a balanced snack that&rsquo;s as satisfying as it is healthy. &nbsp;</p>
<p>&nbsp;</p>
<h3>5. Apple Slices and Almond Butter&nbsp;</h3>
<p>Apples are a great source of fiber and natural sweetness, while almond butter provides healthy fats and protein to keep you full. Slice up a crisp apple and spread a thin layer of almond butter on each piece. For an extra touch, sprinkle with a pinch of cinnamon or chia seeds!&nbsp;</p>
<p>&nbsp;</p>
<p>These snacks are not just low in calories but also packed with nutrients that support all day energy! Incorporating them into your day helps you avoid processed snacks while staying aligned with your health goals. Plan by keeping these ingredients stocked, and snack guilt-free!&nbsp;</p>

These five guilt-free snacks are perfect for keeping your energy up and your goals on track:

5 Guilt-Free Snacks to Keep You on Track

<p>Get your heart pumping and build endurance with this simple cardio circuit. Perform each exercise for 8 minutes, followed by a 2-minute rest before moving to the next activity.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Walking with Incline (1 set, 8 minutes)&nbsp;</h3>
<p><strong>Equipment</strong>: Treadmill or hill&nbsp;</p>
<p><strong>How To</strong>: Set the incline to 3&ndash;7%. Walk at a moderate pace. Hold on to the rails if needed for support.&nbsp;</p>
<p>&nbsp;</p>
<p>Rest: 2 minutes&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Biking (1 set, 8 minutes)&nbsp;</h3>
<p><strong>Equipment</strong>: Recumbent or spin bike&nbsp;</p>
<p><strong>How To</strong>: Adjust the seat so your legs fully extend while pedaling. Use higher resistance for more of a challenge.&nbsp;</p>
<p>&nbsp;</p>
<p>Rest: 2 minutes&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Rower/ Marpo Rope/ Handbike (1 set, 8 minutes)&nbsp;</h3>
<p><strong>Equipment</strong>: Rower, Marpo Rope, or a handbike&nbsp;</p>
<p><strong>How To</strong>: Focus on upper-body engagement. Set a moderate resistance level. Pace yourself for consistent effort throughout.&nbsp;</p>
<p>&nbsp;</p>
<p>Rest: 2 minutes&nbsp;</p>
<p>&nbsp;</p>
<p>This circuit delivers a full-body cardio workout while targeting various muscle groups. Adjust the intensity to match your fitness level and enjoy the burn!&nbsp;</p>

Get your heart pumping and build endurance with this simple cardio circuit. Perform each exercise for 8 minutes, followed by a 2-minute rest

PRIMEFIT Workout of the Month: Month 5

Get your heart pumping and build endurance with this simple cardio circuit. Perform each exercise for 8 minutes, followed by a 2-minute rest before moving to the next activity.

<p>Stay moving with these simple, equipment-free stretches! Perform these stretches to enhance flexibility and recovery. They take little time and fit right into your morning routine, night, or both!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Neck Stretch (2 sets, 20&ndash;30 seconds per side)&nbsp;</h3>
<p><strong>Equipment</strong>: None&nbsp;</p>
<p><strong>How To</strong>: Sit or stand straight. Tilt your head toward one shoulder, bringing your ear closer. Hold, then switch sides.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Shoulder Rolls (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: None&nbsp;</p>
<p><strong>How To</strong>: Sit or stand with good posture. Roll shoulders forward for 10&ndash;15 seconds, then reverse.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Chest Stretch (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: None&nbsp;</p>
<p><strong>How To</strong>: Stand with feet shoulder-width apart. Clasp hands behind your back, lift arms slightly, and open your chest. Hold.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Seated Forward Bend/Fold (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Chair&nbsp;</p>
<p><strong>How To</strong>: Sit with feet flat, knees bent. Hinge forward from the hips, back straight, reaching toward your toes. Hold.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Hip Flexor Lunge Stretch (2 sets, 30 seconds per side)&nbsp;</h3>
<p><strong>Equipment</strong>: None&nbsp;</p>
<p><strong>How To</strong>: Stand in a lunge, one foot forward, back leg straight. Lower hips slightly, tucking the pelvis. Hold, then switch sides.&nbsp;</p>

Stay moving with these simple, equipment-free stretches! Perform these stretches to enhance flexibility and recovery. They take little time 

PRIMEFIT Workout of the Month: Month 4

Stay moving with these simple, equipment-free stretches! Perform these stretches to enhance flexibility and recovery. They take little time and fit right into your morning routine, night, or both!

<p>These simple yet effective exercises can be performed at home, the office, or even on the go. The moves focus on improving strength, stability, and mobility while being gentle on the joints.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Seated Marches (2 to 3 sets of 20-30 seconds)&nbsp;</h3>
<p>This move improves balance and coordination while offering a gentle cardio workout.&nbsp;</p>
<p><strong>Equipment</strong>: Chair&nbsp;</p>
<p><strong>How-to</strong>: Sit upright with good posture in a sturdy chair, feet flat on the ground. Slowly lift one knee off the ground, hold it briefly, then lower back to the starting position. Alternate legs in a marching motion while keeping your torso steady.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Floor Bridge (2 to 3 sets of 10 reps)&nbsp;</h3>
<p>Floor bridges strengthen the glutes, hamstrings, and lower back while enhancing hip stability. Make sure to squeeze your glutes at the top of the movement for maximum activation!&nbsp;</p>
<p><strong>Equipment</strong>: Floor mat&nbsp;</p>
<p><strong>How-to</strong>: Lie on your back with knees bent and feet planted firmly on the ground. Press your heels into the floor, engage your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Slowly lower back down.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Side Plank (2 to 3 sets of 15-30 seconds per side)&nbsp;</h3>
<p>This moves builds core stability, targeting the obliques and improving overall balance.&nbsp;</p>
<p><strong>Equipment</strong>: Floor mat&nbsp;</p>
<p><strong>How-to</strong>: Start on your side with your elbow directly under your shoulder. Place your top foot in front of the bottom foot for stability. Lift your hips, keeping your body in a straight line. Ensure the top shoulder and hip are stacked over the bottom shoulder and hip.&nbsp;</p>
<p><strong>Tip</strong>: For a modified version, keep your bottom knee on the ground for support.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Bird Dog (2 to 3 sets of 10 reps per side)&nbsp;</h3>
<p>Bird Dog enhances your core strength and stability while improving coordination.&nbsp;</p>
<p><strong>Equipment</strong>: Floor mat&nbsp;</p>
<p><strong>How-to</strong>: Begin in a tabletop position with shoulders over wrists and hips over knees. Extend your right arm forward and left leg back, keeping your back flat and core engaged. Hold briefly, then return to the starting position. Alternate sides.&nbsp;</p>
<p><strong>Tip</strong>: Move slowly and focus on keeping your body stable throughout.&nbsp;</p>

PRIMEFIT Workout of the Month: Month 3

These simple yet effective exercises can be performed at home, the office, or even on the go. The moves focus on improving strength, stability, and mobility while being gentle on the joints.

<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{48}" paraid="1519993495"><span xml:lang="EN-US" data-contrast="auto">Congratulations! You have worked hard, hit your weight loss goals, and feel amazing. But what now? It can be tempting to ease off, indulge a little more, or skip the gym because you&rsquo;ve &ldquo;earned it.&rdquo; While treating yourself occasionally is important, it is crucial not to lose sight of what got you here in the first place. The truth is, staying motivated after losing weight can be just as challenging as the journey itself. Here is how to keep that momentum going and stay on track for the long haul.</span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{66}" paraid="1151111927"></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{70}" paraid="1170140695"><span xml:lang="EN-US" data-contrast="auto">Remember Why You Started</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{76}" paraid="1220588150"><span xml:lang="EN-US" data-contrast="auto">Think back to when you first began your journey. What motivated you to start? Maybe it was wanting to feel more energetic, improve your health, or gain confidence. Keep these reasons front and center to remind yourself that your new healthy habits are not just about reaching a goal, but about maintaining your well-being long-term.</span><span data-ccp-props="{}">&nbsp;</span></p>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{76}" paraid="1220588150"><span data-ccp-props="{}"></span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{90}" paraid="895039783"><span xml:lang="EN-US" data-contrast="auto">Avoid the "I've Made It" Mentality</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{96}" paraid="710914622"><span xml:lang="EN-US" data-contrast="auto">It is easy to think, &ldquo;I&rsquo;ve lost the weight, now I can relax.&rdquo; But the reality is that maintaining your weight requires continued effort. If you slip back into old habits, it can be even harder to lose the weight again. Keeping a balance between rewarding yourself and sticking to your routine is key to long-term success.</span><span data-ccp-props="{}">&nbsp;</span></p>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{96}" paraid="710914622"><span data-ccp-props="{}"></span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{110}" paraid="739709720"><span xml:lang="EN-US" data-contrast="auto">Focus on Non-Scale Victories</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{116}" paraid="1439805352"><span xml:lang="EN-US" data-contrast="auto">Now that you have lost the weight, it is time to set new goals that go beyond the scale. Pay attention to how your clothes fit, how strong you feel, and how much more you can do in the gym. Whether it is lifting heavier weights, running faster, or having more endurance in your workouts, these are victories that can keep you engaged and excited.</span><span data-ccp-props="{}">&nbsp;</span></p>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{116}" paraid="1439805352"><span data-ccp-props="{}"></span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{138}" paraid="1749849171"><span xml:lang="EN-US" data-contrast="auto">Set New Challenges</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{144}" paraid="261710863"><span xml:lang="EN-US" data-contrast="auto">Now that you have achieved your initial goal, challenge yourself with new ones. Maybe it&rsquo;s training for a 5K, improving your strength, or mastering a Yoga pose. Setting new fitness goals will give you a reason to keep pushing forward and will help keep your motivation.</span><span data-ccp-props="{}">&nbsp;</span></p>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{144}" paraid="261710863"><span data-ccp-props="{}"></span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{172}" paraid="178275828"><span xml:lang="EN-US" data-contrast="auto">Do not Let One Slip Turn into a Downward Spiral</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{184}" paraid="1950930272"><span xml:lang="EN-US" data-contrast="auto">We all have days where we overindulge or skip a workout. The key is not to let that one day turn into a week or month. Get back on track the next day. Remind yourself that consistency is what brought you success, and a small misstep will not undo all your hard work.</span><span data-ccp-props="{}">&nbsp;</span></p>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{184}" paraid="1950930272"><span data-ccp-props="{}"></span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{194}" paraid="690926488"><span xml:lang="EN-US" data-contrast="auto">Stay Connected with Your Support System</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{200}" paraid="482026625"><span xml:lang="EN-US" data-contrast="auto">Surrounding yourself with a positive and motivating community can help you stay accountable. Whether it is a gym buddy, fitness class, or online group, having a support system can keep you engaged and remind you that you are not in it alone.</span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{214}" paraid="1383345516"><span xml:lang="EN-US" data-contrast="auto"></span></p>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{214}" paraid="1383345516"><span xml:lang="EN-US" data-contrast="auto">Reward Yourself </span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{220}" paraid="1308584394"><span xml:lang="EN-US" data-contrast="auto">Find non-food rewards to celebrate your progress. Maybe treat yourself to a new workout outfit, a massage, or a fun day out. These types of rewards help reinforce positive behavior without undoing your hard work.</span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{226}" paraid="1519015745"><span xml:lang="EN-US" data-contrast="auto"></span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{230}" paraid="138555273"><span xml:lang="EN-US" data-contrast="auto">Embrace the Lifestyle, Not Just the Goal</span><span data-ccp-props="{}">&nbsp;</span></h3>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{236}" paraid="1848001243"><span xml:lang="EN-US" data-contrast="auto">Weight loss is a huge achievement, but it is important to think beyond just &ldquo;losing weight.&rdquo; It is about creating a lifestyle that supports your health, happiness, and confidence. Keep finding ways to enjoy the process&mdash;whether it is trying new recipes, joining different workout classes, or discovering new activities that keep you active.</span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<p paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{254}" paraid="1289727031"><span xml:lang="EN-US" data-contrast="auto"></span><span data-ccp-props="{}">&nbsp;</span></p>
</div>
<div>
<p paraeid="{0732c2ea-d08f-4b01-84ef-822ba234528a}{3}" paraid="2069775667"><span xml:lang="EN-US" data-contrast="auto">Staying motivated after hitting your weight loss goals is all about shifting your mindset to long-term habits. You have put in the hard work, so don&rsquo;t let it go to waste! Stay focused, set new goals, and enjoy the journey of maintaining your health and fitness. You got this!</span><span data-ccp-props="{}">&nbsp;</span></p>
</div>

Staying motivated after losing weight can be just as challenging as the journey itself. Here is how to keep that momentum going.

How to Stay Motivated After You Lose Weight

Staying motivated after losing weight can be just as challenging as the journey itself. Here is how to keep that momentum going and stay on track for the long haul.

<p>Hitting a plateau can be one of the most frustrating parts of any fitness journey. You are putting in the work but not seeing results, and it can feel like you are stuck in a never-ending rut. But do not worry, plateaus are completely normal, and with the right approach, you can bust through them and keep moving forward!&nbsp;</p>
<p>&nbsp;</p>
<h3><strong>1. Switch Up Your Routine&nbsp;</strong></h3>
<p>Our bodies are smart; muscles get used to routines quickly. So, if you have been doing the same workouts or reps for weeks, it is time to shake things up! Try adding new exercises, join a <a href="https://www.inshape.com/studio-classes/class-schedule" rel="follow">Studio Fitness</a> class, or increase your weights to help &ldquo;wake up&rdquo; your muscles and start making progress again.&nbsp;</p>
<p>&nbsp;</p>
<h3><strong>2. Focus on Nutrition&nbsp;</strong></h3>
<p>If you are not fueling your body correctly, it is going to be hard to push through a plateau. Pay attention to protein intake, balance your carbs and fats, and make sure you eat enough to support your goals. Sometimes, adjusting your diet even slightly can bring back those gains.&nbsp;</p>
<p>&nbsp;</p>
<h3><strong>3. Get Serious About Rest and Recovery&nbsp;</strong></h3>
<p>It is easy to think that pushing harder is the solution, but sometimes, the key is to rest more. When you are overworking your muscles without enough recovery time, they cannot grow. Make sure to take rest days, get enough sleep, and consider adding stretching or foam rolling to speed up recovery.&nbsp;</p>
<p>&nbsp;</p>
<h3><strong>4. Set New Goals and Track Your Progress&nbsp;</strong></h3>
<p>Sometimes, a mental boost is all you need to break through a plateau. Set exciting goals and try focusing on non-scale victories like improved endurance, a faster mile time, or hitting a new personal best on your lifts. These wins will keep you motivated and show that you are still making progress, even if it is not always visible on the scale.&nbsp;</p>
<p>&nbsp;</p>
<h3><strong>5. Consider a <span style="text-decoration: underline;"><a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">Personal Trainer</a></span></strong></h3>
<p>Having someone to push you or bring innovative ideas can make a dramatic difference. Trainers offer new techniques, personalized guidance and keep you accountable. Plus, they will plan the workouts for you!&nbsp;</p>
<p>Remember, plateaus happen to everyone, it is a sign that you are getting stronger, and your body is adjusting to all your hard work. Use these tips to keep challenging yourself and you will be back to making progress in no time!&nbsp;</p>

Don't worry, plateaus are completely normal, and with the right approach, you can bust through them and keep moving forward!

How to Break Through Plateaus

<p>Are you having trouble reaching your goals with solo workouts? While individual training sessions certainly have their merits, small group training is a compelling choice for those seeking a dynamic and supportive fitness experience; it might be the key to unlocking your fitness potential.&nbsp;</p>
<p>&nbsp;</p>
<h3>Personalized Attention in a Social Setting&nbsp;</h3>
<p>Small group training offers the perfect balance between personalized attention from a fitness professional and the social dynamics of a group environment. With smaller class sizes, participants receive focused guidance and form correction, ensuring that each exercise is performed safely and effectively. This personalized approach fosters a sense of accountability and encourages individuals to push past their limits while enjoying the support and encouragement of their peers.&nbsp;</p>
<p>&nbsp;</p>
<h3>Experience of Quality Training&nbsp;</h3>
<p>Not quite ready to dive into one-on-one sessions? Small group training could be your golden ticket. With the Elevate Package, you unlock unlimited access to VTL Training &ndash; In-Shape's proprietary program made up of small group sessions where you'll receive personalized guidance, amazing workouts, and a supportive community. It's a smart investment in your health and fitness journey. Then, when you are wanting or ready, one on one personal training is readily available at select locations. &nbsp;</p>
<p>&nbsp;</p>
<h3>Motivation Through Group Dynamics&nbsp;</h3>
<p>The energy and motivation generated within a small group training session are undeniable. Whether it's friendly competition, collective encouragement, or shared sense of achievement, participants often find themselves pushing harder and staying more committed to their fitness regimen when surrounded by like-minded individuals. The group dynamic fosters a supportive community where members celebrate each other's successes, overcome challenges together, and stay accountable to their fitness goals.&nbsp;</p>
<p>&nbsp;</p>
<h3>Versatile and Varied Workouts&nbsp;</h3>
<p>Small group training sessions offer a diverse range of workouts tailored to accommodate participants of varying fitness levels and preferences. From strength training and HIIT circuits to functional movement patterns, small group sessions can incorporate a variety of exercises and training modalities to keep workouts fresh, engaging, and effective. This versatility not only prevents boredom and plateaus but also allows participants to explore different fitness disciplines and discover what works best for their bodies.&nbsp;</p>
<p>&nbsp;</p>
<p>Small group training, like VTL Training, offers a multitude of benefits that cater to individuals looking for a personalized, and motivating fitness experience. Whether you're a seasoned athlete or just beginning your fitness journey, consider joining VTL Training to elevate your workouts and maximize your results. Stop by the Welcome Desk and get started today!&nbsp;</p>

While individual training sessions certainly have their merits, small group training is a compelling choice for those seeking a dynamic and

Top 4 Benefits of Small Group Training

While individual training sessions certainly have their merits, small group training is a compelling choice for those seeking a dynamic and supportive fitness experience; it might be the key to unlocking your fitness potential.

<h3>Monday Strength Training&nbsp;</h3>
<p>Build foundational strength by targeting major muscle groups in the upper and lower body. This workout improves functional fitness, posture, and overall power.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></strong></span></h4>
<p>&nbsp;</p>
<h3>1. Squats (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens quads, glutes, hamstrings, and core, enhancing lower body strength and mobility.&nbsp;</p>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest lifted. Push through your heels to stand back up. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Add more weight to increase intensity over time.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Push-ups (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Targets chest, shoulders, triceps, and core, building upper body and core strength simultaneously.&nbsp;</p>
<p><strong>How-to</strong>: Start in a plank position. Lower your chest to the floor until your elbows are at a 45-degree angle, then push back up.&nbsp;</p>
<p><strong>Tip</strong>: For more difficulty, elevate your feet or try explosive push-ups.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Dumbbell Rows (3 sets of 12 reps per side)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens upper back, shoulders, and biceps while improving posture and pulling power.&nbsp;</p>
<p><strong>How-to</strong>: Hold a 5 to 10-pound dumbbell in each hand, hinge forward at the hips, and pull the weight toward your waist, keeping your back flat. Squeeze your shoulder blades together and release. &nbsp;</p>
<p><strong>Tip</strong>: Use heavier weight to increase strength gains gradually.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<p><span style="font-weight: 600; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Wednesday Core Strength&nbsp;</span></p>
<p>Strengthen and stabilize your core with exercises that target all angles of the abdominal muscles, improving posture and balance.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></strong></span></h4>
<p>&nbsp;</p>
<h3>1. Planks (3 sets of 15-second holds)&nbsp;</h3>
<p><strong>Focus</strong>: Builds core stability while engaging the glutes, shoulders, and lower back.&nbsp;</p>
<p><strong>How-to</strong>: Hold a forearm plank, keeping your body in a straight line from head to heels.&nbsp;</p>
<p><strong>Tip</strong>: Gradually increase hold time as your strength improves.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Side Planks (3 sets of 15 seconds per side)&nbsp;</h3>
<p><strong>Focus</strong>: Targets obliques and enhances side-to-side stability, improving overall core strength.&nbsp;</p>
<p><strong>How-to</strong>: Lie on one side, supporting your body with your forearm and feet stacked. Lift your hips until your body forms a straight line.&nbsp;</p>
<p><strong>Tip</strong>: Modify by lowering your knees to the floor if needed.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Bicycle Crunches (3 sets of 15 reps per side)&nbsp;</h3>
<p><strong>Focus</strong>: Engages the obliques and rectus abdominis for a strong, toned midsection.&nbsp;</p>
<p><strong>How-to</strong>: Lie on your back, lifting your shoulders and legs off the ground. Bring your elbow to the opposite knee in a pedaling motion.&nbsp;</p>
<p><strong>Tip</strong>: Move slowly to maximize tension on your abs.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Friday Full-Body Strength&nbsp;</h2>
<p>Activate all major muscle groups with exercises that enhance strength, endurance, and stability for full-body fitness.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong> &nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></strong></span></h4>
<p>&nbsp;</p>
<h3>1. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens glutes, hamstrings, lower back, and core while improving posterior chain power.&nbsp;</p>
<p><strong>How-to</strong>: Stand with feet hip-width apart, holding a 20 to 30-pound barbell. Hinge at your hips, lowering the weight just below your knees. Stand back up, engaging your hamstrings and glutes.&nbsp;</p>
<p><strong>Tip</strong>: Keep your back flat and shoulders back for proper form.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Lunges (3 sets of 12 reps per leg)&nbsp;</h3>
<p><strong>Focus</strong>: Builds strength in quads, glutes, and hamstrings while improving balance and coordination.&nbsp;</p>
<p><strong>How-to</strong>: Step forward with one leg, lowering both knees until the back knee hovers just above the floor. Push through the front heel to stand. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance. &nbsp;&nbsp;</p>
<p><strong>Tip</strong>: Increase step depth for more intensity.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Shoulder Presses (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens shoulders, triceps, and upper back, improving pushing power and overhead stability.&nbsp;</p>
<p><strong>How-to</strong>: Hold 5 to 10-pound dumbbells at shoulder height. Press them overhead until your arms are fully extended, then lower back to your starting position.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core tight to stabilize your body during the movement.&nbsp;</p>

Detailed explanations for Momentum Workout of the Week: Week 7.

Momentum Week 8: Workout of the Week

Momentum Workout of the Week: Week 8

<h2>Monday Strength Training&nbsp;</h2>
<p>Start your week with a focus on building strength and power through key foundational exercises. Squats, lunges, and push-ups form the core of this workout, with progressive overload to keep you challenged. Complete 3 sets of 15 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<h3><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow">Week 6 - Video Exercise Demonstrations</a><br><br></strong></span>1. Squats (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest lifted. Drive through your heels to stand back up. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens quads, glutes, hamstrings, and core.&nbsp;</p>
<p><strong>Tip</strong>: Gradually increase weight or add more reps each week to build strength.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Lunges (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Step forward with one leg, lowering both knees until your back knee is just above the ground. Push through your front heel to return to standing. Alternate legs. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance. &nbsp;</p>
<p><strong>Focus</strong>: Builds strength in quads, glutes, and hamstrings while improving balance.&nbsp;</p>
<p><strong>Tip</strong>: Increase step depth for more intensity.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Push-ups (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Start in a plank position. Lower your chest to the ground until elbows are at a 45-degree angle, then push back up.&nbsp;</p>
<p><strong>Focus</strong>: Targets chest, shoulders, triceps, and core.&nbsp;</p>
<p><strong>Tip</strong>: Use a weighted vest or elevate your feet for added difficulty.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p></p>
<h2>Wednesday Core Strength&nbsp;</h2>
<p>Midweek is all about tightening and toning your core. This workout combines planks, leg raises, and crunches to target all angles of your core. Complete 3 sets of 15 reps for each move.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow noopener" target="_blank">Week 6 - Video Exercise Demonstrations</a><br><br></strong></span>1. Planks (3 sets of 15 reps)&nbsp;</h4>
<p><strong>How-to</strong>: Hold a forearm plank, keeping your body in a straight line from head to heels.&nbsp;</p>
<p><strong>Focus</strong>: Builds stability and strengthens your core, glutes, and shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Gradually increase hold time as you progress.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Leg Raises (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with your legs extended. Lift them to a 90-degree angle, then lower them down slowly without touching the floor.&nbsp;</p>
<p><strong>Focus</strong>: Targets lower abs and hip flexors.&nbsp;</p>
<p><strong>Tip</strong>: Place your hands under your hips for extra support if needed.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Crunches (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with knees bent and hands behind your head. Lift your upper body toward your knees, then lower back down.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens upper abs and improves core endurance.&nbsp;</p>
<p><strong>Tip</strong>: Move slowly to maximize tension in your abs.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p></p>
<h2>Friday Full-Body Strength&nbsp;</h2>
<p>End your week with a full-body workout that hits every major muscle group. Deadlifts, overhead presses, and push-ups will help you build strength and power. Complete 3 sets of 15 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow noopener" target="_blank">Week 6 - Video Exercise Demonstrations</a><br><br></strong></span>1. Deadlifts (3 sets of 15 reps)&nbsp;</h4>
<p><strong>How-to</strong>: Stand with feet hip-width apart, holding a 20 to30-pound barbell. Hinge at the hips to lower the weight just below your knees, then return to standing position by engaging your glutes and hamstrings.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens glutes, hamstrings, lower back, and core.&nbsp;</p>
<p><strong>Tip</strong>: Keep your back flat and shoulders pulled back for proper form.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Overhead Presses (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Hold 5 to 10-pound dumbbells at shoulder height. Press them overhead until the arms are fully extended, then lower back down to the starting position.&nbsp;</p>
<p><strong>Focus</strong>: Builds strength in shoulders, triceps, and upper back.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core tight to stabilize your body during the movement.&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>3. Push-ups (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Perform push-ups with your hands slightly wider than shoulder-width. Lower your chest to the floor until elbows are at a 45-degree angle, then push back up.&nbsp;</p>
<p><strong>Focus</strong>: Works chest, shoulders, triceps, and core.&nbsp;</p>
<p><strong>Tip</strong>: For more difficulty, elevate your feet or try explosive push-ups.&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>

Detailed explanations for Momentum Workout of the Week: Week 6.

Momentum Week 6: Workout of the Week

Momentum Workout of the Week: Week 6

<h2>Monday Lower Body Strength&nbsp;</h2>
<p>Start your week with building lower body strength, power, and stability by targeting the quads, hamstrings, glutes, and core. These moves are designed to enhance functional strength, improve balance, and support better posture and movement patterns.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Squats (3 sets of 15 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens the quads, glutes, hamstrings, and core. Squats are fundamental for building leg strength and improving mobility.&nbsp;</p>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest lifted. Push through your heels to stand back up. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Increase weight as you progress.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Glute Bridges (3 sets of 15 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Targets the glutes and lower back while activating your core. This exercise helps improve hip stability and power.&nbsp;</p>
<p><strong>How-to</strong>: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes and lower back down. &nbsp;</p>
<p><strong>Tip</strong>: Hold at the top for a few more seconds to increase intensity.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Lunges (3 sets of 15 reps per leg)&nbsp;</h3>
<p><strong>Focus</strong>: Builds strength and endurance in the quads, glutes, hamstrings, and calves, while improving balance and coordination.&nbsp;</p>
<p><strong>How-to</strong>: Step forward with one leg, lowering both knees until the back knee hovers just above the floor. Push through the front heel to stand. Alternate legs. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance. &nbsp;&nbsp;</p>
<p><strong>Tip</strong>: Increase your weight for an added challenge.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Wednesday Upper Body Strength&nbsp;</h2>
<p>Develop upper body strength, tone muscles, and improve overall arm and shoulder functionality. These moves engage your biceps, triceps, chest, shoulders, and core for a balanced upper-body workout.&nbsp;</p>
<p><strong></strong></p>
<p><strong>The Routine&nbsp;</strong></p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Dumbbell Curls (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Isolates and strengthens the biceps, helping you improve your arm definition and functional pulling strength.&nbsp;</p>
<p><strong>How-to</strong>: Stand tall with a 5 to10-pound dumbbell in each hand, palms facing forward. Curl the weights to shoulder level, then lower back down.&nbsp;</p>
<p><strong>Tip</strong>: Keep your elbows close to your sides for proper form.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Push-ups (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Targets the chest, shoulders, triceps, and core, building upper body and core strength simultaneously.&nbsp;</p>
<p><strong>How-to</strong>: Start in a plank position. Lower your chest to the floor, then push back up.&nbsp;</p>
<p><strong>Tip</strong>: Modify by dropping to your knees if needed.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Triceps Dips (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens the triceps, shoulders, and chest, improving arm definition and pushing power.&nbsp;</p>
<p><strong>How-to</strong>: Sit on the edge of a bench or chair with hands gripping the edge. Slide off and lower your body by bending elbows, then push back up.&nbsp;</p>
<p><strong>Tip</strong>: Extend your legs further for added difficulty.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<h2>Friday Full-Body Strength&nbsp;</h2>
<p>Engage all major muscle groups for improved strength, endurance, and stability. This workout boosts functional fitness, helping you move better in daily activities and other workouts.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Planks (3 sets of 12-second holds)&nbsp;</h3>
<p><strong>Focus</strong>: Builds stability and strength while engaging the glutes, shoulders, and lower back. A strong core supports better posture and balance.&nbsp;</p>
<p><strong>How-to</strong>: Hold a forearm plank, keeping a straight line from head to heels.&nbsp;</p>
<p><strong>Tip</strong>: Gradually increase the duration as you get stronger.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Strengthens the glutes, hamstrings, lower back, and core. Deadlifts are key for developing posterior chain power and improving functional strength.&nbsp;</p>
<p><strong>How-to</strong>: Stand with feet hip-width apart, holding a 20 to 30-pound barbell. Hinge at your hips, lowering the weight just below your knees. Stand back up, engaging your hamstrings and glutes. &nbsp;&nbsp;</p>
<p><strong>Tip</strong>: Keep your back flat and engage your core throughout.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Overhead Presses (3 sets of 12 reps)&nbsp;</h3>
<p><strong>Focus</strong>: Builds strength in the shoulders, triceps, and upper back, improving pushing power and shoulder stability.&nbsp;</p>
<p><strong>How-to</strong>: Hold 5 to 8-pound dumbbells at shoulder height. Press them overhead until your arms are fully extended, then return.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core tight for stability.&nbsp;</p>

Momentum Week 7: Workout of the Week

Momentum Workout of the Week: Week 7

<h2>Monday Full-Body Strength&nbsp;</h2>
<p>Start your week with a full-body workout designed to build strength and endurance. Squats, deadlifts, and push-ups engage multiple muscle groups, making this a powerful and efficient session. Complete 3 sets of 12 reps for each move.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Each exercise targets key muscles to enhance overall strength and stability.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Squats (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart. Lower into a squat, pushing your hips back and keeping your chest up. Press through your heels to return to standing. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens quads, hamstrings, glutes, and core.&nbsp;</p>
<p><strong>Tip</strong>: Keep your weight on your heels and maintain a neutral spine throughout.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet hip-width apart, holding a 20 to 30-pound barbell. Hinge at your hips, lowering the weight just below your knees. Stand back up, engaging your hamstrings and glutes. &nbsp;</p>
<p><strong>Focus</strong>: Targets hamstrings, glutes, lower back, and core.&nbsp;</p>
<p><strong>Tip</strong>: Keep your back flat and your core engaged for proper form.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Push-ups (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Start in a plank position, hands slightly wider than shoulder-width apart. Lower your chest toward the ground and push back up. &nbsp;</p>
<p><strong>Focus</strong>: Builds chest, shoulders, triceps, and core strength.&nbsp;</p>
<p><strong>Tip</strong>: Modify by starting on your knees if needed and focus on a controlled movement.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p></p>
<h2>Wednesday Core Strength&nbsp;</h2>
<p>Mid-week is all about building a strong, stable core. Planks, side planks, and seated twists work together to improve posture, balance, and overall functional fitness. Complete 3 sets of 12 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Strengthen and stabilize your core with these targeted exercises.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Planks (3 planks held for 30-45 seconds each)&nbsp;</h3>
<p><strong>How-to</strong>: Hold a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and glutes.&nbsp;</p>
<p><strong>Focus</strong>: Builds core stability and strengthens shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Breathe steadily and avoid letting your hips sag.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Side Planks&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your side, propping your body up on your forearm. Stack your feet and lift your hips off the ground. Hold for 20&ndash;30 seconds per side.&nbsp;</p>
<p><strong>Focus</strong>: Targets obliques and improves lateral core strength.&nbsp;</p>
<p><strong>Tip</strong>: Keep your body straight and avoid twisting or sagging.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Seated Twists (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Sit with your knees bent and feet slightly off the ground. Hold a weight or clasp your hands together and twist side to side. &nbsp;</p>
<p><strong>Focus</strong>: Strengthens obliques and enhances rotational core strength.&nbsp;</p>
<p><strong>Tip</strong>: Keep your movements controlled and your back straight.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<h3></h3>
<h2>Friday Upper Body Strength&nbsp;</h2>
<p>End the week by focusing on sculpting your arms, shoulders, and back with dumbbell rows, shoulder presses, and bicep curls. Complete 3 sets of 12 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>These moves target the upper body, improving strength and muscle endurance.&nbsp;</p>
<p>&nbsp;<span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a></strong></span></p>
<h3>1. Dumbbell Rows (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Hinge at your hips and pull dumbbells toward your ribs, squeezing your shoulder blades together. Lower slowly to the start. Start with 8-pound dumbbells for the first set, then see if you can do the second and third set with 10-pound dumbbells.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens upper back, lats, and shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core tight, straight posture, and avoid rounding your back.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Shoulder Presses (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, holding 5 to 8-pound dumbbells at shoulder height. Press the weights overhead until arms are fully extended, then lower back down.&nbsp;</p>
<p><strong>Focus</strong>: Targets shoulders, triceps, and upper back.&nbsp;</p>
<p><strong>Tip</strong>: Engage your core to maintain balance and avoid arching your back.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Bicep Curls (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand tall with a 5-pound dumbbell in each hand. Curl the weights toward your shoulders, then lower them slowly. See if you can do a few reps with 8 or 10-pound dumbbells.&nbsp;</p>
<p><strong>Focus</strong>: Builds biceps and forearm strength.&nbsp;</p>
<p><strong>Tip</strong>: Keep your elbows close to your body and control each rep for maximum effectiveness.&nbsp;</p>

Detailed explanations for Momentum Workout of the Week: Week 5.

Momentum Workout of the Week: Week 5

<p>Fitness isn&rsquo;t just about flexing muscles or crushing reps, it&rsquo;s about discovering a version of yourself that&rsquo;s strong, capable, and confident. Whether you&rsquo;re just starting out or chasing new milestones, <strong><a href="https://www.inshape.com/training" rel="follow">personal training</a></strong> can be the ultimate game-changer. Let&rsquo;s dive into how a personal trainer can help you build unstoppable confidence, both in and out of the club.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Crush Goals with a Plan That&rsquo;s All About You&nbsp;</h3>
<p>There&rsquo;s nothing quite like progress to make you believe in yourself. Personal trainers don&rsquo;t do cookie-cutter plans, they design workouts tailored to your unique goals, fitness level, and lifestyle. Want to boost your energy, build strength, or run your first 5K? They&rsquo;ve got you covered. &nbsp;</p>
<p>&nbsp;</p>
<h3>2. Own the Club with Perfect Form&nbsp;</h3>
<p>New to the club or trying something unfamiliar? A personal trainer is your guide, ensuring your form is on point and your movements are safe. That confidence you feel knowing you&rsquo;re nailing each exercise? Priceless. Plus, no more second-guessing if you&rsquo;re doing it right, you&rsquo;ll strut into your workouts like you own the place. Experience a taste of this at your first free <strong><a href="https://www.inshape.com/personal-training" rel="follow">FitStart</a></strong>.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Smash Mental Barriers&nbsp;</h3>
<p>Fitness isn&rsquo;t just physical; it&rsquo;s a total mind game. And let&rsquo;s be real, self-doubt loves to sneak in, but a personal trainer will push you past limits you didn&rsquo;t think you could break, celebrating every win along the way. Each step forward builds resilience and rewires your mindset to one that screams, &ldquo;I can handle anything!&rdquo;&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Stay Motivated Even When Life Gets Messy&nbsp;</h3>
<p>Consistency is hard, especially when results don&rsquo;t show up overnight. That&rsquo;s where personal trainers work their magic. They&rsquo;ll keep you accountable, track your progress, and cheer you on when motivation dips. Because let&rsquo;s face it, having someone in your corner makes it way easier to show up, even on tough days.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Confidence That Follows You Everywhere&nbsp;</h3>
<p>The best part? The confidence you build with a personal trainer doesn&rsquo;t stay at In-Shape. It spills over into your daily life, whether it&rsquo;s acing a work presentation, handling stress better, or feeling unstoppable as you tackle challenges.&nbsp;</p>
<p>Personal training is more than just a workout, it&rsquo;s your ticket to feeling powerful, capable, and ready to take on anything. Whether it&rsquo;s your first step into the gym or a big goal you&rsquo;re chasing, a trainer is there to help you shine. Why not start today?&nbsp;</p>

Let’s dive into how a personal trainer can help you build unstoppable confidence, both in and out of the club.

Build Strength and Confidence with Personal Training

<p>As the clock strikes midnight, the promise of a fresh start inspires us to dream big with New Year&rsquo;s resolutions. But let&rsquo;s be honest, by February, those ambitious goals often fade into the background, lost in the busyness of life. What if this year were different and you made resolutions that you could stick with? The secret is setting realistic, meaningful goals and mapping out a clear path to success. &nbsp;</p>
<p>&nbsp;</p>
<h3>1. Be Crystal Clear with Your Goals&nbsp;</h3>
<p>&ldquo;Get healthier&rdquo; or &ldquo;save money&rdquo; sound great, but they are way too vague to keep you on track. Instead, break them into specific, actionable goals. For example:&nbsp;</p>
<ul>
<li>Swap &ldquo;get healthier&rdquo; for &ldquo;exercise three times a week.&rdquo;&nbsp;</li>
<li>Replace &ldquo;save money&rdquo; with &ldquo;put aside $50 per paycheck.&rdquo;&nbsp;</li>
</ul>
<p>When your goals are clear, it&rsquo;s easier to create a plan and track your progress! &nbsp;</p>
<p>&nbsp;</p>
<h3>2. Tie Goals to Something Bigger&nbsp;</h3>
<p>Ask yourself why you&rsquo;re making this resolution. Is exercising about looking good or is it about feeling strong, having more energy, or setting an example for your kids? When your goals have a deeper purpose, they become more meaningful. That &ldquo;why&rdquo; is your fuel to keep going when motivation dips.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Start Small, Win Big&nbsp;</h3>
<p>Rome wasn&rsquo;t built in a day and your big resolutions don&rsquo;t have to be either. Break them into small attainable steps. Want to run a 5K? Start with short walks or jogs, gradually adding distance. Small wins create momentum and help you build confidence along the way.&nbsp;</p>
<p>A <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/training" rel="follow">personal trainer</a></strong></span> can be a game-changer. They&rsquo;ll design a plan tailored to your needs, cheer you on, and adjust as you grow. With their expertise, you&rsquo;ll stay motivated, challenged, and on track to crush your goals.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Track It to Keep It&nbsp;</h3>
<p>If you don&rsquo;t measure it, you can&rsquo;t manage it. Tracking your progress, whether it&rsquo;s logging workouts, keeping a food journal, or setting calendar reminders is key to staying accountable.&nbsp;</p>
<p>And don&rsquo;t forget to celebrate! Every milestone is a step closer to your goal, and you deserve to acknowledge how far you&rsquo;ve come.&nbsp;</p>
<p>&nbsp;</p>
<p>Resolutions aren&rsquo;t about being perfect, they&rsquo;re about progress. With clear, meaningful goals and a step-by-step plan, you can turn your resolutions into lasting habits. Take it one day at a time and celebrate the small victories. This year don&rsquo;t just set resolutions, own them. You&rsquo;ve got this!&nbsp;</p>
<p>&nbsp;</p>

The secret is setting realistic, meaningful goals and mapping out a clear path to success.

How to Make New Year’s Resolutions You’ll Actually Keep

<p>As the weather cools down, there&rsquo;s nothing better than a warm, comforting bowl of soup. But who says hearty can&rsquo;t also be healthy? These three soup recipes are packed with flavor, nutrients, and the cozy vibes you&rsquo;re craving this season.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Lentil and Vegetable Soup&nbsp;</h3>
<p>This nutrient-rich soup is as satisfying as it is simple to make. Lentils provide a plant-based protein boost, while the variety of vegetables offers a rainbow of vitamins and minerals.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>1 cup dried lentils, rinsed&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 onion, diced&nbsp;</li>
<li>2 carrots, sliced&nbsp;</li>
<li>2 celery stalks, chopped&nbsp;</li>
<li>3 garlic cloves, minced&nbsp;</li>
<li>1 can diced tomatoes (14 oz)&nbsp;</li>
<li>6 cups of vegetable broth&nbsp;</li>
<li>1 tsp cumin&nbsp;</li>
<li>1 tsp paprika&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Saut&eacute; onion, carrots, celery, and garlic in olive oil until softened.&nbsp;</li>
<li>Add diced tomatoes, lentils, broth, and spices.&nbsp;</li>
<li>Simmer for 30-40 minutes until lentils are tender.&nbsp;</li>
<li>Serve with a squeeze of lemon for added brightness.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>2. Chicken and Wild Rice Soup&nbsp;</h3>
<p>This creamy-yet-light soup is perfect for anyone craving comfort food without guilt. Lean chicken and wild rice deliver protein and fiber, while a touch of cream adds indulgence.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>2 cups of cooked shredded chicken&nbsp;</li>
<li>1 cup wild rice, cooked&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 onion, diced&nbsp;</li>
<li>2 carrots, diced&nbsp;</li>
<li>2 celery stalks, diced&nbsp;</li>
<li>4 cups of chicken broth&nbsp;</li>
<li>1 cup milk (or unsweetened almond milk for dairy-free)&nbsp;</li>
<li>2 tbsp flour (or cornstarch for gluten-free)&nbsp;</li>
<li>Salt, pepper, and thyme to taste&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Saut&eacute; onion, carrots, and celery in olive oil until softened.&nbsp;</li>
<li>Add broth, chicken, and cooked rice; simmer for 10 minutes.&nbsp;</li>
<li>Mix flour with milk, then stir into soup and cook until slightly thickened.&nbsp;</li>
<li>Season with thyme, salt, and pepper.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>3. Spicy Sweet Potato and Black Bean Soup&nbsp;</h3>
<p>This soup is perfect for warming up on chilly days. Sweet potatoes bring a touch of natural sweetness, while black beans offer plant-based protein.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Ingredients</strong>:&nbsp;</p>
<ul>
<li>2 medium sweet potatoes, peeled and diced&nbsp;</li>
<li>1 can of black beans, rinsed and drained&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 onion, diced&nbsp;</li>
<li>3 garlic cloves, minced&nbsp;</li>
<li>1 can of diced tomatoes with green chilies (14 oz)&nbsp;</li>
<li>4 cups of vegetable broth&nbsp;</li>
<li>1 tsp chili powder&nbsp;</li>
<li>1 tsp smoked paprika&nbsp;</li>
<li>1/2 tsp cumin&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
<p><strong>Instructions</strong>:&nbsp;</p>
<ol>
<li>Saut&eacute; onion and garlic in olive oil until softened.&nbsp;</li>
<li>Add sweet potatoes, tomatoes, broth, and spices; simmer for 20 minutes.&nbsp;</li>
<li>Stir in black beans and cook for an additional 5-10 minutes.&nbsp;</li>
<li>Garnish with cilantro and a dollop of Greek yogurt if desired.&nbsp;</li>
</ol>

These three soup recipes are packed with flavor, nutrients, and the cozy vibes you’re craving this season.

3 Hearty Healthy Soups

<p><span xml:lang="EN-US" data-contrast="none">Protein is the powerhouse nutrient that fuels your body, repairs muscles, and keeps you feeling strong and energized. Whether you're building muscle, staying active, or simply looking to add variety to your meals, knowing how much protein content is in your common foods, make it easy to plan meals that pack a punch of nutrition, no matter your goals.</span><span data-ccp-props="{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559731&quot;:0}">&nbsp;</span></p>
<table border="1" style="border-collapse: collapse; width: 90%; border-width: 1px; border-spacing: 5px; border-style: dotted;"><colgroup><col style="width: 50%;"><col style="width: 50%;"></colgroup>
<tbody>
<tr>
<td style="padding: 5px;"><strong><span xml:lang="EN-US" data-contrast="none">ITEM</span><span data-ccp-props="{}">&nbsp;</span> </strong></td>
<td style="padding: 5px;"><strong><span xml:lang="EN-US" data-contrast="none">Protein Amount</span><span data-ccp-props="{}">&nbsp;</span> </strong></td>
</tr>
<tr>
<td style="padding: 5px;"><span xml:lang="EN-US" data-contrast="auto">Milk (1 cup/ 8oz)</span><span data-ccp-props="{}">&nbsp;</span></td>
<td style="padding: 5px;">8g&nbsp;</td>
</tr>
<tr>
<td style="padding: 5px;">Egg (1 large/50g)&nbsp;</td>
<td style="padding: 5px;">6g</td>
</tr>
<tr>
<td style="padding: 5px;">Meat (1 slice/ 2oz)&nbsp;</td>
<td style="padding: 5px;">10g</td>
</tr>
<tr>
<td style="padding: 5px;">Seafood (2oz)&nbsp;</td>
<td style="padding: 5px;">16g</td>
</tr>
<tr>
<td style="padding: 5px;">Wheat Bread (1 slice/ 64 g)&nbsp;</td>
<td style="padding: 5px;">5g</td>
</tr>
<tr>
<td style="padding: 5px;">Corn (1 cup/ 166g)&nbsp;</td>
<td style="padding: 5px;">4g</td>
</tr>
<tr>
<td style="padding: 5px;">Rice (1 cup/ 195 g)&nbsp;</td>
<td style="padding: 5px;">5g</td>
</tr>
<tr>
<td style="padding: 5px;">Dry Bean (1 cup/ 92 g)&nbsp;</td>
<td style="padding: 5px;">8g</td>
</tr>
<tr>
<td style="padding: 5px;">Nuts (1 cup/ 92g)&nbsp;</td>
<td style="padding: 5px;">27g</td>
</tr>
<tr>
<td style="padding: 5px;">Fruits and Vegetables (1 cup)&nbsp;</td>
<td style="padding: 5px;">2g</td>
</tr>
<tr>
<td style="padding: 5px;">Pizza (1 slice/ 107g)&nbsp;</td>
<td style="padding: 5px;">12g</td>
</tr>
<tr>
<td style="padding: 5px;">Hamburger (Single Patty)&nbsp;</td>
<td style="padding: 5px;">13g</td>
</tr>
</tbody>
</table>
<p></p>

Protein is the powerhouse nutrient that fuels your body, repairs muscles, and keeps you feeling strong and energized.

Protein in Common Foods

<p>December is here, bringing cozy vibes, festive treats, and lots of holiday excitement! But let's be honest, this season can get busy and sometimes overwhelming. That&rsquo;s why setting some festive goals can help us enjoy the season in a happier, healthier way. &nbsp;</p>
<p>&nbsp;</p>
<h3>Mindful Eating of Holiday Treats&nbsp;</h3>
<p>Holiday goodies are one of the best parts of December, but it&rsquo;s easy to overdo it. Try a mindful approach: enjoy your favorite treats slowly and stay aware of how your body feels. This way, you can indulge without feeling like you&rsquo;ve gone overboard.&nbsp;</p>
<p>&nbsp;</p>
<h3>Self-Care First&nbsp;</h3>
<p>Amid the hustle, don&rsquo;t forget yourself. Whether it&rsquo;s a quiet morning coffee, a quick workout, or some holiday music, self-care helps you recharge. Make a list of simple things that bring you joy and treat yourself daily, no guilt attached!&nbsp;</p>
<p>&nbsp;</p>
<h3>Goal-Setting Tips You&rsquo;ll Actually Stick To&nbsp;</h3>
<p>Start small! Choose two or three specific goals. Maybe it&rsquo;s drinking a bit more water each day, taking a walk after meals, or practicing gratitude. Keep these goals simple and celebrate your wins along the way. Tracking your progress keeps you motivated and helps these small goals add up. And if you&rsquo;re looking for extra support, <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/small-group-training" rel="follow">VTL sessions</a></strong></span> are a game-changer to keep you on track&mdash;offering guidance, motivation, and accountability every step of the way!&nbsp;</p>
<p>&nbsp;</p>
<h3>Mindfulness for a Calmer Holiday Season&nbsp;</h3>
<p>Staying mindful can help keep the chaos in check. Try setting aside five minutes each day to breathe deeply and relax. Focus on being fully present, whether you&rsquo;re wrapping gifts, enjoying a meal, or chatting with family. Staying in the moment makes each experience richer.&nbsp;</p>
<p>&nbsp;</p>
<h3>Setting Boundaries &nbsp;</h3>
<p>Holiday parties and gatherings can be wonderful, but don&rsquo;t feel pressured to say &ldquo;yes&rdquo; to everything. It&rsquo;s okay to say no if you need some downtime or feel stretched. Setting boundaries helps you stay energized and ready to enjoy the moments that matter.&nbsp;</p>
<p>&nbsp;</p>
<h3>Unplugging for a Mental Reset&nbsp;</h3>
<p>Social media is buzzing in December, but constant scrolling can be draining. Consider setting a &ldquo;no phone&rdquo; rule for certain hours each day. Use this time to connect with family, attend a <a href="https://go.inshape.com/studio-classes/class-schedule" rel="follow">Studio Fitness</a> class, or simply rest. A digital break can feel like a mini holiday for your mind!&nbsp;</p>
<p>&nbsp;</p>
<p>So, enjoy the season, find balance, and celebrate small wins! With a few simple goals, you can make December a month of memories, not stress. Let&rsquo;s make this holiday one of peace, health, and happiness.&nbsp;</p>

The holiday season can overwhelming. That’s why setting festive goals can help us enjoy the season in a happier, healthier way.

Festive Goals for a Happier, Healthier December

Let's be honest, the holiday season can get busy and sometimes overwhelming. That’s why setting some festive goals can help us enjoy the season in a happier, healthier way.

<p>The holidays bring so many delicious treats, but sometimes it&rsquo;s nice to have healthier options on hand that don&rsquo;t skimp on flavor. These three recipes are festive, wholesome, and perfect for holiday gatherings or as a little treat just for you. &nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h3>1. Spiced Sweet Potato Hummus&nbsp;</h3>
<p>This vibrant hummus combines the creamy texture of chickpeas with the warm, festive flavors of sweet potato and spices. It&rsquo;s perfect as a dip or a spread for wraps and sandwiches!&nbsp;</p>
<p><strong>Ingredients&nbsp;</strong></p>
<ul>
<li>1 medium sweet potato, roasted&nbsp;</li>
<li>1 can chickpeas, drained and rinsed&nbsp;</li>
<li>1/4 cup tahini&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>Juice of 1 lemon&nbsp;</li>
<li>1 tsp ground cumin&nbsp;</li>
<li>1/2 tsp cinnamon&nbsp;</li>
<li>1/4 tsp cayenne (optional, for a bit of heat)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
<li>2-3 tbsp olive oil&nbsp;</li>
<li>Water as needed for consistency&nbsp;</li>
</ul>
<p><strong>Instructions</strong>&nbsp;</p>
<ol>
<li>Roast the sweet potato: Preheat your oven to 400&deg;F (200&deg;C). Pierce the sweet potato with a fork, wrap it in foil, and bake for 40-45 minutes or until soft.&nbsp;</li>
<li>In a food processor, combine the chickpeas, tahini, garlic, lemon juice, cumin, cinnamon, cayenne, salt, and pepper.&nbsp;</li>
<li>Once the sweet potato is cool, remove the skin and add it to the food processor. Blend until smooth, adding olive oil and water as needed to reach your desired consistency.&nbsp;</li>
<li>Serve with pita, veggie sticks, or crackers. Enjoy this warm, spiced hummus as a healthy appetizer!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h3>2. Apple Pie Chia Pudding&nbsp;</h3>
<p>This chia pudding tastes like apple pie but is packed with fiber, healthy fats, and a touch of protein. It makes a great breakfast or dessert that feels indulgent without the extra sugar.&nbsp;</p>
<p><strong>Ingredients&nbsp;</strong></p>
<ul>
<li>1/2 cup unsweetened almond milk (or milk of choice)&nbsp;</li>
<li>2 tbsp chia seeds&nbsp;</li>
<li>1/4 cup unsweetened applesauce&nbsp;</li>
<li>1/2 tsp vanilla extract&nbsp;</li>
<li>1/2 tsp cinnamon&nbsp;</li>
<li>1/4 tsp nutmeg&nbsp;</li>
<li>1/4 tsp allspice&nbsp;</li>
<li>1 tsp maple syrup (optional)&nbsp;</li>
<li>Diced apple and chopped walnuts for topping&nbsp;</li>
</ul>
<p><strong>Instructions&nbsp;</strong></p>
<ol>
<li>In a jar or small bowl, mix the almond milk, chia seeds, applesauce, vanilla, cinnamon, nutmeg, allspice, and maple syrup (if using).&nbsp;</li>
<li>Stir well to combine, cover, and refrigerate for at least 2 hours, or overnight for a thicker consistency.&nbsp;</li>
<li>Once ready to serve, give it a good stir and top with diced apple and chopped walnuts. This cozy chia pudding is perfect for a holiday-inspired breakfast or snack.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h3>3. Gingerbread Energy Bites&nbsp;</h3>
<p>These gingerbread bites are like little holiday cookies in a healthy, bite-sized form! They&rsquo;re packed with spices, dates, and oats to give you a burst of energy and satisfy your sweet cravings.&nbsp;</p>
<p><strong>Ingredients</strong>&nbsp;</p>
<ul>
<li>1 cup rolled oats&nbsp;</li>
<li>1 cup pitted dates (about 10-12), soften in hot water for 5 minutes if dry&nbsp;</li>
<li>1/4 cup almond butter (or nut butter of choice)&nbsp;</li>
<li>1 tbsp molasses&nbsp;</li>
<li>1 tsp ground ginger&nbsp;</li>
<li>1/2 tsp cinnamon&nbsp;</li>
<li>1/4 tsp nutmeg&nbsp;</li>
<li>1/4 tsp allspice&nbsp;</li>
<li>Pinch of salt&nbsp;</li>
</ul>
<p><strong>Instructions&nbsp;</strong></p>
<ol>
<li>In a food processor, pulse the oats until they form a coarse flour.&nbsp;</li>
<li>Add the dates, almond butter, molasses, ginger, cinnamon, nutmeg, allspice, and salt. Blend until the mixture is sticky and holds together when pressed.&nbsp;</li>
<li>Roll the mixture into small balls (about 1 tablespoon each).&nbsp;</li>
<li>Store in an airtight container in the fridge for up to a week. Enjoy as a quick, festive snack on the go!&nbsp;</li>
</ol>

These three recipes are festive, wholesome, and perfect for holiday gatherings or as a little treat just for you.

3 Healthy Holiday Recipes

<p style="font-weight: 500; font-size: 18px;">Feeling tired or sluggish while cutting calories? Your body might need an energy boost from nutrient-dense foods. These powerhouse options are packed with vitamins, minerals, and energy-boosting nutrients in every bite. Here's a handy guide to healthy portions to fuel your day!</p>
<table border="1" style="border-collapse: collapse; width: 100%; height: 231.75px;"><colgroup> <col style="width: 24.9857%;"> <col style="width: 24.9857%;"> <col style="width: 24.9857%;"> <col style="width: 24.9857%;"> </colgroup>
<tbody>
<tr style="height: 34.5938px;">
<td><strong>Food Group</strong></td>
<td><strong>Food </strong></td>
<td><strong>Portion Size </strong></td>
<td><strong>Why is it great? </strong></td>
</tr>
<tr style="height: 54.1875px;">
<td><strong>Protein </strong></td>
<td>Greek Yogurt (Plain, Nonfat)</td>
<td>&frac34; cup</td>
<td>High in protein and calcium for muscle recovery and bone health.</td>
</tr>
<tr style="height: 54.1875px;">
<td></td>
<td>Eggs</td>
<td>2 Large</td>
<td>Rich in essential amino acids and healthy fats for steady energy.</td>
</tr>
<tr style="height: 54.1875px;">
<td></td>
<td>Chicken Breast</td>
<td>3oz</td>
<td>Lean protein to keep you full and energized.</td>
</tr>
<tr style="height: 34.5938px;">
<td></td>
<td>Nuts (Almonds, Walnuts)</td>
<td>1 oz (about 24 almonds or 14 walnut halves)</td>
<td>Provides protein, fiber, and healthy fats.</td>
</tr>
<tr>
<td><strong>Complex Carbs </strong></td>
<td>Oats</td>
<td>&frac12; cup (uncooked)</td>
<td>Packed with fiber and slow-digesting carbs for sustained energy.</td>
</tr>
<tr>
<td></td>
<td>Quinoa</td>
<td>&frac12; cup (cooked)</td>
<td>High in protein and a great source of magnesium for energy production.</td>
</tr>
<tr>
<td></td>
<td>Lentils</td>
<td>| &frac12; cup (cooked)</td>
<td>Loaded with fiber, protein, and iron to fight fatigue.</td>
</tr>
<tr>
<td></td>
<td>Sweet Potato</td>
<td>1 medium (about 5 oz)</td>
<td>Rich in complex carbs and Vitamin A for immunity and energy.</td>
</tr>
<tr>
<td><strong>Healthy Fats </strong></td>
<td>Avocado</td>
<td>⅓ of a medium sized</td>
<td>Heart-healthy fats and potassium for hydration and muscle function.</td>
</tr>
<tr>
<td></td>
<td>Olive Oil</td>
<td>1 tablespoon&nbsp;</td>
<td>Anti-inflammatory fats that support brain and energy levels</td>
</tr>
<tr>
<td></td>
<td>Peanut Butter (Natural)</td>
<td>2 tablespoons</td>
<td>Protein and fats for sustained energy&mdash;just watch the portion!</td>
</tr>
<tr>
<td><strong>Hydration </strong></td>
<td>Water</td>
<td>Aim for 8 cups (64 oz)</td>
<td>Prevents fatigue and supports all bodily functions.</td>
</tr>
</tbody>
</table>
<p></p>
<p><strong>Quick Tip</strong></p>
<p>Balance your plate by including a mix of these foods. For example, a hard-boiled egg, a slice of avocado toast (whole-grain bread), and a handful of almonds for an energizing, nutrient-packed snack. Fuel your body the right way and keep that energy up as you crush your fitness and health goals!</p>

These powerhouse options are packed with vitamins, minerals, and energy-boosting nutrients in every bite.

Energize with Nutrient-Dense Foods: Portion Guide

<p>Let&rsquo;s be real, when cravings hit, it&rsquo;s all too easy to grab something quick and not-so-healthy. But with a trip to Trader Joe&rsquo;s, you can satisfy those cravings and stay on track with your healthy lifestyle! Check out these 20 delicious and guilt-free finds that&rsquo;ll have you saying &ldquo;goodbye&rdquo; to unhealthy snacks and &ldquo;hello&rdquo; to feeling great.&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Everything But the Bagel Greek Yogurt Dip&nbsp;</h3>
<p>Craving something creamy? This dip is perfect for veggies, crackers, or even straight off the spoon!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Jicama Wraps&nbsp;</h3>
<p>Perfect for taco night! These low-carb wraps satisfy your taco craving with a fresh, crunchy twist.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Beef Sirloin Kabobs &nbsp;</h3>
<p>Juicy, flavorful, and packed with protein, these are the ultimate craving-buster and an easy option for meal prep!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Dark Chocolate Almonds&nbsp;</h3>
<p>Need a little sweet fix? A handful of these almonds will satisfy your chocolate craving without overdoing it.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Cauliflower Gnocchi&nbsp;</h3>
<p>When pasta cravings hit, this cauliflower-based gnocchi is your guilt-free go-to. Toss it in your favorite sauce for comfort food vibes!&nbsp;</p>
<p>&nbsp;</p>
<h3>6. Chili &amp; Lime-Flavored Rolled Tortilla Chips&nbsp;</h3>
<p>&nbsp;Satisfy your snack cravings with a tangy kick! These chips are a perfect alternative to your spicy chip addictions. &nbsp;</p>
<p>&nbsp;</p>
<h3>7. Organic Acai Bowl&nbsp;</h3>
<p>When you are craving something sweet and fruity, this pre-made acai bowl hits the spot while being packed with antioxidants.&nbsp;</p>
<p>&nbsp;</p>
<h3>8. Spicy Lentil Wrap&nbsp;</h3>
<p>Looking for a filling lunch choice? This wrap is high in fiber and protein, and it is a great way to power through your day.&nbsp;</p>
<p>&nbsp;</p>
<h3>9. Almond Butter Cocoa Bars&nbsp;</h3>
<p>These snack bars are perfect for curbing those afternoon sweet cravings, with a touch of cocoa and creamy almond butter.&nbsp;</p>
<p>&nbsp;</p>
<h3>10. Green Goddess Salad Dressing&nbsp;</h3>
<p>This dressing is light, fresh, and makes any salad feel fancy&mdash;while keeping things healthy.&nbsp;</p>
<p>&nbsp;</p>
<h3>11. Spinach &amp; Kale Bites &nbsp;</h3>
<p>These little veggie bites are a savory, satisfying snack perfect for when you want something comforting.&nbsp;</p>
<p>&nbsp;</p>
<h3>12. Turkey Meatballs&nbsp;</h3>
<p>A quick and easy protein-packed option to keep on hand for when you're craving something hearty but healthy.&nbsp;</p>
<p>&nbsp;</p>
<h3>13. Slightly Sweetened Green Tea&nbsp;</h3>
<p>Perfect for a refreshing pick-me-up, this tea has just a hint of sweetness to crush those sugary drink cravings.&nbsp;</p>
<p>&nbsp;</p>
<h3>14. Quinoa Cowboy Veggie Burgers&nbsp;</h3>
<p>These burgers are packed with veggies, quinoa, and southwestern spices&mdash;a healthy and flavorful choice for those burger cravings.&nbsp;</p>
<p>&nbsp;</p>
<h3>15. Peanut Butter Protein Granola&nbsp;</h3>
<p>This crunchy granola is great for satisfying a peanut butter craving while sneaking in a protein boost. Sprinkle it over yogurt or enjoy it straight from the bag.&nbsp;</p>
<p>&nbsp;</p>
<h3>16. Frozen Riced Cauliflower Stir Fry&nbsp;</h3>
<p>For when you are craving takeout, this low-carb stir-fry is a fast and flavorful alternative!&nbsp;</p>
<p>&nbsp;</p>
<h3>17. Just Mango Slices&nbsp;</h3>
<p>Naturally sweet and chewy, these dried mango slices are perfect for satisfying those gummy candy cravings.&nbsp;</p>
<p>&nbsp;</p>
<h3>18. Dark Chocolate Peanut Butter Cups&nbsp;</h3>
<p>If you need a sweet treat that will not wreck your health goals, these mini PB cups are perfectly portioned!&nbsp;</p>
<p>&nbsp;</p>
<h3>19. Elote Corn Dippers&nbsp;</h3>
<p>For that crunchy, salty craving with a flavor kick, these dippers are perfect on their own or with a dip.&nbsp;</p>
<p>&nbsp;</p>
<h3>20. Coconut Creamer&nbsp;</h3>
<p>Craving something creamy in your coffee but want to keep it light? Coconut creamer adds that rich texture without the dairy!&nbsp;</p>
<p>&nbsp;</p>
<p>Trader Joe&rsquo;s makes managing cravings so much easier&mdash;and tastier! Keep these healthy finds stocked, and you will be ready to satisfy any craving without the guilt.&nbsp;</p>

With a trip to Trader Joe’s, you can satisfy those cravings and stay on track with your healthy lifestyle!

20 Guilt-Free Trader Joe’s Must Haves: Crave Without the Cave

Let’s be real, when cravings hit, it’s all too easy to grab something quick and not-so-healthy. But with a trip to Trader Joe’s, you can satisfy those cravings and stay on track with your healthy lifestyle!

<p>The holidays are here, and life can get busy with parties to attend, gifts to wrap, and endless to-do lists. Here&rsquo;s a thought: what if you did not wait for January 1 to focus on your goals? Studio Fitness is the perfect way to stay motivated, stick to your routine, and carve out time for yourself&mdash;even in the holiday hustle.</p>
<p><br>Staying Motivated Is Easier Together There&rsquo;s nothing like the energy of a <a href="https://www.inshape.com/studio-classes/studio-classes/all" rel="follow"><span style="text-decoration: underline;"><strong>Studio Fitness</strong></span></a> class to keep you moving. Surrounded by a supportive community and led by expert instructors, you will find the inspiration you need to stay consistent. Whether it&rsquo;s <span style="text-decoration: underline;"><strong><a href="https://go.inshape.com/studio-classes/class-schedule?type%5B%5D=strength" rel="follow">strength training</a></strong></span>, <strong><span style="text-decoration: underline;"><a href="https://go.inshape.com/studio-classes/class-schedule?type%5B%5D=cycle" rel="follow">cycling</a></span></strong>, or <strong><span style="text-decoration: underline;"><a href="https://go.inshape.com/studio-classes/class-schedule?type%5B%5D=flexibility%20and%20stability" rel="follow">yoga</a></span></strong>, Studio Fitness offers a variety of classes designed to keep your workouts fun and effective.</p>
<p><br><strong>Make Time for YOU</strong></p>
<p>The holiday season is full of giving, but don&rsquo;t forget to give yourself the gift of self-care. Taking just one hour for a Studio Fitness class can recharge your energy, boost your mood, and remind you of your goals. It is not selfish, it is essential.</p>
<p><br><strong>Start Your New Year Now</strong></p>
<p>Why wait for the clock to strike midnight? Jumpstart your fitness goals today. By making Studio Fitness a part of your weekly routine now, you will hit January feeling strong, accomplished, and ready to tackle the year ahead.</p>
<p><br><strong>Join Us</strong></p>
<p>Studio Fitness is here to help you prioritize yourself and your goals, no matter how busy life gets. The best part &ndash; they're included with your membership! Find your favorite class, connect with your community, and finish the year feeling your best.</p>
<p><br>Let&rsquo;s start the New Year now&mdash;together!</p>

Studio Fitness is the perfect way to stay motivated, stick to your routine, and carve out time for yourself—even in the holiday hustle.

Stick to Your Fitness Routine with Studio Fitness

<p>These easy exercises can be performed solo or combined for a full-body workout that hits all the major muscle groups, all without the need for special equipment. Do this once a week to stay active and energized!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Chair Squat/Sit to Stand (2 to 3 Sets of 8-12 Reps)&nbsp;</h3>
<p><strong>Equipment</strong>: Chair or Box&nbsp;</p>
<p><strong>How to</strong>: Stand in front of a sturdy chair with your feet hip-width apart. Lower your body as if sitting down, just until your seat lightly touches the chair, then rise back up. Focus on keeping your weight in your heels and not letting your knees pass your toes.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Glute Bridge (2 to 3 Sets of 8-12 Reps)&nbsp;</h3>
<p><strong>Equipment</strong>: Mat or Bench&nbsp;</p>
<p><strong>How to</strong>: Lie on your back with knees bent and feet flat on the ground. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top, then slowly lower back down. Keep your core engaged throughout the movement.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Marching in Place (2 to 3 Sets of 15-30 Seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Support/Wall if needed to modify&nbsp;</p>
<p><strong>How to</strong>: Stand tall with good posture. Slowly lift one leg off the ground, hold for a second, and return. Alternate sides, keeping your core engaged. If balance is an issue, use a wall or support to assist.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Plank (2 to 3 Sets of 15-30 Seconds)&nbsp;</h3>
<p><strong>Equipment</strong>: Support/Wall/Box if needed to modify&nbsp;</p>
<p><strong>How to</strong>: Start in a tall plank position with arms straight, hands shoulder-width apart, and feet hip-width apart. Stack your elbows and wrists directly under your shoulders. Keep your core tight and hold the position. For needed modification, use an elevated surface like a countertop, wall, or sturdy chair.&nbsp;</p>
<p>&nbsp;</p>
<p>These moves are great for building strength and stability, helping you stay active and moving throughout the month. Try to work them into your routine for a strong start to the year!&nbsp;</p>

These easy exercises can be performed solo or combined for a full-body workout that hits all the major muscle groups.

PRIMEFIT Workout of the Month: Month 2

These easy exercises can be performed solo or combined for a full-body workout that hits all the major muscle groups, all without the need for special equipment.

<p>This month&rsquo;s workout is all about simple moves that can be done individually or together for a well-rounded workout that targets key muscle groups without any fancy equipment. Try incorporating them into your routine to stay active and energized, whether at home, work, or even on vacation!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Neck Rolls (2 Sets of 10 Reps)&nbsp;</h3>
<p>Neck rolls are a great way to release tension, improve mobility, and help relieve stress from staring at screens or sitting at a desk for long periods.&nbsp;</p>
<p><strong>Equipment</strong>: None&nbsp;</p>
<p><strong>How to</strong>: Start by sitting or standing tall, with shoulders relaxed. Gently roll your head from side to side, feeling the stretch along your neck. Next, roll your head in a circular motion, completing 10 circles in each direction. Keep your eyes open to avoid dizziness. &nbsp;</p>
<p>&nbsp;</p>
<h3>2. Seated Marching (1 Set of 1-2 Minutes)&nbsp;</h3>
<p>Seated marching is fantastic for balance and is gentle on your joints&mdash;perfect for a quick cardio burst without leaving your seat.&nbsp;</p>
<p><strong>Equipment</strong>: Chair&nbsp;</p>
<p><strong>How to</strong>: Sit tall in a sturdy chair with both feet flat on the floor. Lift one knee, then the other, in a marching motion, alternating sides. Continue this motion for 1-2 minutes, focusing on keeping your torso steady.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Chair Squats (2 Sets of 8-10 Reps)&nbsp;</h3>
<p>Chair squats build strength in your lower body while practicing the motion of standing up and sitting down safely.&nbsp;</p>
<p><strong>Equipment</strong>: Chair&nbsp;</p>
<p><strong>How to</strong>: Stand in front of a chair with your feet hip-width apart. Lower your body as if sitting down, just until your seat lightly touches the chair, then stand back up. Keep your weight on your heels and avoid letting your knees go past your toes.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Wall Push-Ups (2 Sets of 8-10 Reps)&nbsp;</h3>
<p>This exercise strengthens the chest, shoulders, and arms and can be modified by adjusting your distance from the wall.&nbsp;</p>
<p><strong>Equipment</strong>: Wall or counter&nbsp;</p>
<p><strong>How to</strong>: Wall push-ups offer an effective upper-body workout without the need to get on the floor. Stand a few feet away from a wall and place your hands on it at shoulder height, slightly wider than your shoulders. Lower your body toward the wall, bending your elbows at a slight angle, then press back up. Focus on keeping your body straight and core engaged throughout the movement.&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Bicep Curls (2 Sets of 8-10 Reps)&nbsp;</h3>
<p>This move strengthens your biceps, giving your arms a toned look and helping with daily tasks that require arm strength.&nbsp;</p>
<p><strong>Equipment</strong>: Light Weights or water bottles&nbsp;</p>
<p><strong>How to</strong>: Sit or stand with arms by your sides, holding a weight or water bottle in each hand. Bend your elbows to lift the weights toward your chest, keeping your wrists straight. Pause at the top, then slowly lower the weights back to your sides.&nbsp;</p>

This month’s workout is all about simple moves that can be done individually or together for a well-rounded workout that targets key muscle groups without any fancy equipment.

PRIMEFIT Workout of the Month: Month 1

<h2>Monday Core &amp; Strength&nbsp;</h2>
<p>Start your week with a routine that targets your core and overall strength. These exercises combine bodyweight movements to build stability, endurance, and power. Complete 3 sets of 12 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Strengthen your core while engaging major muscle groups for a balanced workout.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbwEREpuxksemM9o9VkO23k5" rel="follow noopener" target="_blank">Week 4 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Planks (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Hold a forearm plank position, keeping your body in a straight line from head to heels. Engage your core throughout. Hold for 20&ndash;30 seconds per set.&nbsp;</p>
<p><strong>Focus</strong>: Builds core stability and strengthens shoulders, glutes, and legs.&nbsp;</p>
<p><strong>Tip</strong>: Keep your neck neutral and avoid letting your hips sag or rise too high.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Crunches (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with knees bent and feet flat on the floor. Lift your upper body towards your knees while keeping your lower back on the ground.&nbsp;</p>
<p><strong>Focus</strong>: Targets upper abs and strengthens the core.&nbsp;</p>
<p><strong>Tip</strong>: Avoid pulling on your neck; keep movements controlled.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Push-ups (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens chest, shoulders, triceps, and core.&nbsp;</p>
<p><strong>Tip</strong>: Maintain a straight line from head to heels for proper form.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Squats (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, lower into a squat by pushing your hips back and keeping your chest up. Press through your heels to stand back up.&nbsp;</p>
<p><strong>Focus</strong>: Works quads, hamstrings, glutes, and core.&nbsp;</p>
<p><strong>Tip</strong>: Inhale as you lower, exhale as you rise.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Wednesday Lower Body Strength&nbsp;</h2>
<p>Midweek, shift your focus to strengthening your legs and glutes. This routine uses bodyweight exercises to enhance power, balance, and endurance. Complete 3 sets of 15 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Improve your lower body strength with these foundational moves.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbwEREpuxksemM9o9VkO23k5" rel="follow noopener" target="_blank">Week 4 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Lunges (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Step forward with one leg, lowering both knees to 90 degrees. Push through the front heel to return to standing. Alternate legs with each rep.&nbsp;</p>
<p><strong>Focus</strong>: Targets quads, hamstrings, and glutes while improving balance.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core engaged and control each movement.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Squats (3 sets of 15 reps)&nbsp;</h3>
<p>Same as Monday&rsquo;s instructions.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Glute Bridges (3 sets of 15 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens glutes, hamstrings, and lower back.&nbsp;</p>
<p><strong>Tip</strong>: Hold the top position for a second to maximize muscle engagement.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Friday Upper Body Strength&nbsp;</h2>
<p>End your workweek with a focus on building upper body strength. These exercises target your arms, shoulders, and chest. Complete 3 sets of 12 reps for each exercise.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<p>Enhance muscle tone and strength with this effective upper body circuit.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbwEREpuxksemM9o9VkO23k5" rel="follow noopener" target="_blank">Week 4 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Dumbbell Curls (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with a dumbbell in each hand, palms facing forward. Curl the weights towards your shoulders, then lower slowly.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens biceps and forearms.&nbsp;</p>
<p><strong>Tip</strong>: Avoid swinging the weights; keep movements controlled.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Push-ups (3 sets of 12 reps)&nbsp;</h3>
<p>Same as Monday&rsquo;s instructions.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Shoulder Presses (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Press the weights overhead until arms are fully extended, then lower back down.&nbsp;</p>
<p><strong>Focus</strong>: Targets shoulders, triceps, and upper back.&nbsp;</p>
<p><strong>Tip</strong>: Engage your core and keep your back straight during the movement.&nbsp;</p>

Detailed explanations for Momentum Workout of the Week: Week 3.

Momentum Workout of the Week: Week 4

Detailed explanations for Momentum Workout of the Week: Week 4.

<h2>Monday Lower Body Strength&nbsp;</h2>
<p>Start your week by focusing on your legs and lower body. This session will strengthen your quads, hamstrings, calves, and glutes. This plan targets all the major muscle groups for complete lower body strength.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<p>Complete 3 sets of 15 reps for each exercise to build strength and endurance.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbw0qfTp_Yqv4CEqlydDm-pG" rel="follow noopener" target="_blank">Week 3 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Squats (3 sets of 15)&nbsp;</h3>
<p>How-to: Stand with feet shoulder-width apart. Lower down as if sitting in a chair, keeping your chest up and knees tracking over your toes. Push through your heels to return to standing.&nbsp;</p>
<p>Focus: Targets glutes, quads, and hamstrings.&nbsp;</p>
<p>Tip: Breathe in as you lower, and exhale as you stand up to maintain rhythm.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Lunges (3 sets of 15)&nbsp;</h3>
<p>How-to: Stand with feet hip-width apart. Step forward with one leg and lower until both knees are at 90 degrees. Push through the front heel to return to standing. Alternate legs for each rep.&nbsp;</p>
<p>Focus: Strengthens quads, glutes, and hamstrings while improving balance.&nbsp;</p>
<p>Tip: Keep your core engaged and chest up for better control.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Calf Raises (3 sets of 15)&nbsp;</h3>
<p>How-to: Stand tall with feet hip-width apart. Lift onto the balls of your feet, squeezing your calves at the top, and then lower slowly.&nbsp;</p>
<p>Focus: Tones and strengthens calf muscles.&nbsp;</p>
<p>Tip: For added balance, hold onto a wall or chair.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p></p>
<h2>Wednesday Upper Body Strength&nbsp;</h2>
<p>Mid-week is the perfect time to focus on your arms, shoulders, and back. This routine will help you build upper body strength to make everyday tasks easier.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Complete 3 sets of 12 reps for each exercise.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbw0qfTp_Yqv4CEqlydDm-pG" rel="follow noopener" target="_blank">Week 3 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Push-Up (3 sets of 12)&nbsp;</h3>
<p>How-to: Start in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest is just above the floor, then push back up.&nbsp;</p>
<p>Focus: Builds chest, shoulder, triceps, and core strength.&nbsp;</p>
<p>Tip: Modify by dropping to your knees if needed, keeping the same range of motion.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Dumbbell Rows (3 sets of 12)&nbsp;</h3>
<p>How-to: Stand with feet hip-width apart, holding a 5-to-8-pound dumbbell in each hand. Hinge at the hips and pull the dumbbells toward your ribs, squeezing shoulder blades together.&nbsp;</p>
<p>Focus: Strengthens upper back, lats, and shoulders.&nbsp;</p>
<p>Tip: Keep your core engaged to avoid straining your lower back.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Triceps Dips (3 sets of 12)&nbsp;</h3>
<p>How-to: Sit on a sturdy surface, placing hands by your hips. Slide your hips forward, lowering your body by bending your elbows, then push back up.&nbsp;</p>
<p>Focus: Targets triceps, shoulders, and chest.&nbsp;</p>
<p>Tip: Keep your elbows pointing back to maximize tricep engagement.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Friday Full-Body Strength&nbsp;</h2>
<p>Wrap up the week with a full-body workout that hits all major muscle groups, building strength and endurance.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Complete 3 sets of 12 reps for each move.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbw0qfTp_Yqv4CEqlydDm-pG" rel="follow noopener" target="_blank">Week 3 - Video Exercise Demonstrations</a></strong></span></h4>
<h3>1. Deadlifts (3 sets of 12)&nbsp;</h3>
<p>How-to: Stand with feet hip-width apart, holding 10-pound dumbbells or a 20-pound barbell. Hinge at the hips, lowering weights along your legs until you feel a stretch in the hamstrings, then return to standing.&nbsp;</p>
<p>Focus: Targets glutes, hamstrings, and lower back.&nbsp;</p>
<p>Tip: Keep your back straight and core engaged to avoid strain.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Planks (3 sets of 12)&nbsp;</h3>
<p>How-to: Place forearms on the ground, body in a straight line from head to heels. Hold, keeping core, glutes, and legs engaged.&nbsp;</p>
<p>Focus: Builds core stability and shoulder strength.&nbsp;</p>
<p>Tip: Keep your neck neutral and breathe steadily to hold longer.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Shoulder Presses (3 sets of 12)&nbsp;</h3>
<p>How-to: Stand tall with 5-to-8-pound dumbbells at shoulder level. Press weights overhead, then lower back down.&nbsp;</p>
<p>Focus: Strengthens shoulders and upper back.&nbsp;</p>
<p>Tip: Keep movements controlled, avoiding arching your back.&nbsp;</p>

Momentum Workout of the Week: Week 3

<h2>Monday Full Body Strength&nbsp;</h2>
<p>Kick off your week with strength and confidence! With just your body weight, a little space, and some focus, this circuit is all you need. Incorporating squats, shoulder presses, and planks, this full-body workout will challenge your legs, shoulders, and core, setting you up for a powerful and energized week ahead!&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<p>Each exercise engages multiple muscle groups, building strength and endurance for the week ahead. Aim for 3 sets of 12 reps for each move.&nbsp;</p>
<h4><strong><a target="_blank" rel="follow noopener" href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbz5RRZGoT3qTrWMXSi7he5t">Week 2 - Video Exercise Demonstrations</a></strong></h4>
<h3>1. Bodyweight Squats (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, toes slightly outward. Lower as if sitting in a chair, chest up and knees over toes. Push through heels to stand up.&nbsp;</p>
<p><strong>Focus</strong>: Targets glutes, quads, and hamstrings, engaging your core.&nbsp;</p>
<p><strong>Tip</strong>: Breathe in as you lower, exhale as you rise to maintain rhythm.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Shoulder Press (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Stand tall with feet hip-width apart, holding light weights or resistance bands. Lift arms overhead, then lower back to shoulder level.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens shoulders and upper back.&nbsp;</p>
<p><strong>Tip</strong>: Keep your movements controlled and avoid arching your back.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Plank (3 sets, hold for 15-20 seconds)&nbsp;</h3>
<p><strong>How-to</strong>: Place forearms on the ground, body straight from head to heels. Engage core, glutes, and legs.&nbsp;</p>
<p><strong>Focus</strong>: Builds core stability and shoulder strength.&nbsp;</p>
<p><strong>Tip</strong>: Keep your neck neutral and breathe steadily to hold longer.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Wednesday Core Strength&nbsp;</h2>
<p>It's mid-week, time to focus on your core! This quick and effective workout includes seated twists, crunches, and planks for a solid core foundation.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Each exercise builds core strength and stability. Complete 3 sets of 12 reps for each move. &nbsp;</p>
<h4><strong><a target="_blank" rel="follow noopener" href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbz5RRZGoT3qTrWMXSi7he5t">Week 2 - Video Exercise Demonstrations</a></strong></h4>
<h3>1. Seated Twists (3 sets of 12 per side)&nbsp;</h3>
<p><strong>How-to</strong>: Sit with knees bent and feet off the floor. Twist torso side to side, tapping the floor with both hands.&nbsp;</p>
<p><strong>Focus</strong>: Targets obliques and improves rotational strength.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core tight to control movement.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Crunches (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with knees bent, feet flat. Lift shoulders towards the knees, squeezing the core at the top.&nbsp;</p>
<p><strong>Focus</strong>: Works the upper abs for better core stability.&nbsp;</p>
<p><strong>Tip</strong>: Avoid pulling your neck; focus on lifting with your abs.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Plank (3 sets, hold for 15-20 seconds)&nbsp;</h3>
<p>Same as Monday&rsquo;s instructions.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Friday Upper &amp; Lower Body Strength&nbsp;</h2>
<p>Finish the week with a balanced workout for both upper and lower body strength. This session includes dumbbell squats, push-ups, and bicep curls to work your arms, shoulders, and legs.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>Complete 3 sets of 12 reps for each exercise to build balanced strength.&nbsp;</p>
<h4><strong><a target="_blank" rel="follow noopener" href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbz5RRZGoT3qTrWMXSi7he5t">Week 2 - Video Exercise Demonstrations</a></strong></h4>
<h3>1. Dumbbell Squats (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, holding 5-to-8-pound dumbbells at your sides. Lower into a squat, keeping chest up and knees aligned. Return to standing by pushing through your heels.&nbsp;</p>
<p><strong>Focus</strong>: Engages glutes, quads, and core while also working the arms slightly.&nbsp;</p>
<p><strong>Tip</strong>: Keep movements steady and controlled for better form.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Push-Ups (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Start in a high plank with hands wider than shoulder-width. Lower your body, then push back up, keeping elbows at a 45-degree angle.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens chest, shoulders, triceps, and core.&nbsp;</p>
<p><strong>Tip</strong>: Drop to knees if needed, ensuring full range of motion with control.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Bicep Curls (3 sets of 12)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, 5-to-8-pound dumbbells in each hand, palms forward. Curl dumbbells towards shoulders, squeeze at the top, and slowly lower.&nbsp;</p>
<p><strong>Focus</strong>: Builds arm strength and grip endurance.&nbsp;</p>
<p><strong>Tip</strong>: Keep movements slow to avoid using momentum.&nbsp;</p>

Detailed explanations for Momentum Workout of the Week: Week two.

Momentum Workout of the Week: Week 2

Detailed explanations for Momentum Workout of the Week: Week Two.

<h2>Monday Full Body Strength&nbsp;</h2>
<p>Start your week off strong! You do not need any equipment, just a bit of space, energy, and a few minutes to focus on you. This bodyweight circuit includes squats, pushups, and planks for a well-rounded strength session targeting your legs, arms, core, and more!&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<p>Each exercise is designed to hit multiple muscle groups, building strength and endurance while increasing your overall energy for the week ahead. Complete 3 sets of 10 reps for each move, and you are done!</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyMmNK7Dr9QKcu7hAX6OI2l" rel="follow noopener" target="_blank">Week 1 - Video Exercise Demonstrations</a></strong></span></h4>
<p><span style="text-decoration: underline;"></span></p>
<h3>1. Bodyweight Squats (3 sets of 10)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet shoulder-width apart, toes pointing slightly outward. Lower your body as if you are sitting in a chair, keeping your chest up and knees tracking over your toes. Push through your heels to return to standing.&nbsp;</p>
<p><strong>Focus</strong>: Targets your glutes, quads, and hamstrings while also engaging your core.&nbsp;</p>
<p><strong>Tip</strong>: Breathe in as you lower down, and exhale as you stand up for a steady rhythm.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Pushups (3 sets of 10)&nbsp;</h3>
<p><strong>How-to</strong>: Start in a high plank position with hands placed slightly wider than shoulder-width apart. Lower your chest to just above the floor while keeping your elbows at a 45-degree angle. Push back up to the starting position.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens your chest, shoulders, triceps, and core.&nbsp;</p>
<p><strong>Modification</strong>: If standard pushups are challenging, drop to your knees to maintain good form while building strength.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Plank (3 sets, hold for 10-20 seconds)&nbsp;</h3>
<p><strong>How-to</strong>: Place forearms on the ground, elbows under your shoulders, with your body in a straight line from head to heels. Hold the position, engaging your core, glutes, and legs.&nbsp;</p>
<p><strong>Focus</strong>: Builds core stability, shoulder strength, and even strengthens your glutes and legs.&nbsp;</p>
<p><strong>Tip</strong>: Keep your neck neutral and breathe steadily to hold the position longer.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Wednesday Lower Body Strength&nbsp;</h2>
<p>It is mid-week, which means it is time to focus on building that lower body strength! This quick and effective Wednesday workout includes lunges, glute bridges, and wall sits. With just your body weight and a bit of space, you will target all the major muscle groups in your legs and glutes. Aim for 3 sets of 12 reps per exercise!&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine&nbsp;</strong></p>
<p>Each move is designed to strengthen and tone your legs, hips, and glutes, while also improving balance and stability.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyMmNK7Dr9QKcu7hAX6OI2l" rel="follow noopener" target="_blank">Week 1 - Video Exercise Demonstrations</a></strong></span></h4>
<p><span style="text-decoration: underline;"></span></p>
<h3>1. Lunges (3 sets of 12 reps per leg)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with feet hip-width apart. Step forward with one leg and lower until both knees are bent at 90 degrees, with your back knee hovering just above the floor. Push through the heel of your front foot to return to standing. Alternate legs for each rep.&nbsp;</p>
<p><strong>Focus</strong>: Targets quads, hamstrings, glutes, and improves balance.&nbsp;</p>
<p><strong>Tip</strong>: Keep your chest up and your core engaged. Use controlled movements to get the most out of each lunge.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Glute Bridges (3 sets of 12 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Lie on your back with knees bent and feet flat on the ground. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly.&nbsp;</p>
<p><strong>Focus</strong>: Engages glutes, hamstrings, and lower back.&nbsp;</p>
<p><strong>Tip</strong>: Avoid arching your back and focus on squeezing your glutes to lift. Hold for a second or two at the top for an added challenge.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Wall Sits (3 sets, hold for 30 seconds)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with your back against a wall, then slide down until your knees are at a 90-degree angle, thighs parallel to the floor. Hold this position for 30 seconds, keeping your core tight.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens quads, glutes, and core.&nbsp;</p>
<p><strong>Tip</strong>: Keep your back flat against the wall and avoid leaning forward. To increase the challenge, press down through your heels.&nbsp;</p>
<p>&nbsp;</p>
<hr>
<p>&nbsp;</p>
<h2>Friday Upper Body Strength&nbsp;</h2>
<p>It is Friday, and what better way to finish off the week than by focusing on your upper body strength? A strong upper body is essential for everyday tasks. This Friday workout includes dumbbell rows, bicep curls, and triceps dips&mdash;three powerhouse moves that will target your back, arms, and shoulders. With just dumbbells and a sturdy surface, you will work your muscles in all the right ways!&nbsp;</p>
<p>&nbsp;</p>
<p><strong>The Routine</strong>&nbsp;</p>
<p>For each exercise, complete 3 sets of 10 reps. This routine is efficient, effective, and will leave you feeling empowered and ready for the weekend.&nbsp;</p>
<h4><span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyMmNK7Dr9QKcu7hAX6OI2l" rel="follow noopener" target="_blank">Week 1 - Video Exercise Demonstrations</a></strong></span></h4>
<p><span style="text-decoration: underline;"></span></p>
<h3>1. Dumbbell Rows (3 sets of 10 reps per side)&nbsp;</h3>
<p><strong>How-to</strong>: Start by standing with feet hip-width apart, holding a 5 to 8-pound dumbbell in each hand. Hinge at the hips and slightly bend your knees, keeping your back flat. Pull the dumbbells toward your ribs, squeezing your shoulder blades together at the top. Slowly lower them back down.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens the upper back, lats, and shoulders.&nbsp;</p>
<p><strong>Tip</strong>: Keep your core engaged to avoid straining your lower back. Keep your elbows close to your body as you row to maximize back engagement.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Bicep Curls (3 sets of 10 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Stand with your feet shoulder-width apart, holding a 5 to 8-pound dumbbell in each hand, palms facing forward. Keeping your upper arms still, curl the dumbbells up toward your shoulders, squeezing your biceps at the top. Lower the weights slowly to the starting position.&nbsp;</p>
<p><strong>Focus</strong>: Targets the biceps for stronger arms and improved grip strength.&nbsp;</p>
<p><strong>Tip</strong>: Avoid swinging weights. Keep your movements controlled to fully engage the biceps and avoid using momentum.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Triceps Dips (3 sets of 10 reps)&nbsp;</h3>
<p><strong>How-to</strong>: Sit on the edge of a sturdy surface like a bench or chair, placing your hands next to your hips. With your feet flat on the floor, slide your hips forward, and bend your elbows to lower your body toward the ground. Push back up to starting position, keeping your elbows pointing straight back.&nbsp;</p>
<p><strong>Focus</strong>: Strengthens the triceps, shoulders, and chest.&nbsp;</p>
<p><strong>Tip</strong>: Keep your shoulders away from your ears and maintain a straight back to prevent strain. If the dip feels too intense, bend your knees or use a higher surface for support.&nbsp;</p>
<h4></h4>

Detailed explanations for Momentum Workout of the Week: Week One.

Momentum Workout of the Week: Week One

<p>Feeling tired but want to skip that extra cup of coffee? Certain foods can give you natural, steady energy that lasts. Here is a list of the top 10 energy-boosting foods to keep you moving all day long!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Bananas&nbsp;</h3>
<p>Bananas are the ultimate quick snack! They are packed with natural sugars and potassium, which helps keep your energy steady.&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Oatmeal&nbsp;</h3>
<p>Oatmeal is full of slow-burning carbs, which means it gives you energy that lasts. Add a handful of nuts or fruit for an extra boost, and you are set!&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Nuts and Seeds&nbsp;</h3>
<p>A handful of almonds, walnuts, or chia seeds can do wonders. They are packed with healthy fats and protein, giving you lasting energy and keeping you full between meals.&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Greek Yogurt&nbsp;</h3>
<p>Greek yogurt is high in protein and easy to add to breakfast or snacks. Plus, it is great for your digestion, which keeps you feeling good and energized!&nbsp;</p>
<p>&nbsp;</p>
<h3>5. Leafy Greens&nbsp;</h3>
<p>Veggies like spinach and kale are full of iron, which helps your body stay energized. Try adding them to smoothies, salads, or scrambled eggs for a quick pick-me-up.&nbsp;</p>
<p>&nbsp;</p>
<h3>6. Quinoa&nbsp;</h3>
<p>Quinoa is a high-energy grain that helps keep your blood sugar steady. It is great in salads or as a side and keeps you feeling satisfied.&nbsp;</p>
<p>&nbsp;</p>
<h3>7. Oranges&nbsp;</h3>
<p>Oranges are full of vitamin C, and their natural sugars give a quick burst of energy. The fiber also helps you feel full longer, making them perfect for snacking.&nbsp;</p>
<p>&nbsp;</p>
<h3>8. Sweet Potatoes&nbsp;</h3>
<p>These are loaded with slow-burning carbs, which means they give you long-lasting energy without the sugar crash. Try them baked or roasted for a tasty side!&nbsp;</p>
<p>&nbsp;</p>
<h3>9. Avocados&nbsp;</h3>
<p>Avocados have healthy fats and fiber, which keeps your energy steady throughout the day. Add some to your toast or salad!&nbsp;</p>
<p>&nbsp;</p>
<h3>10. Eggs&nbsp;</h3>
<p>Eggs are easy to cook and full of protein, which helps you feel full and energized. They are great scrambled, boiled, or in breakfast sandwiches.&nbsp;</p>
<p>&nbsp;</p>
<p>Incorporating these foods into your meals and snacks will keep you feeling strong and energized all day long! Whether you are heading to the gym, work, or just running errands, these foods have your back.&nbsp;</p>

Here is a list of the top energy-boosting foods to keep you moving all day long!

Top 10 Energy-Boosting Foods

Certain foods can give you natural, steady energy that lasts. Here is a list of the top 10 energy-boosting foods to keep you moving all day long!

<p>When life gets busy, fitting in a workout can feel like a challenge. Whether you are juggling family, a packed work schedule, or just want to be efficient, there are ways to make every minute at the gym count. Here is how to crush your fitness goals without spending hours on a workout.&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>1. Stick to a Schedule&nbsp;</h3>
<p>Treat your workouts like appointments you cannot miss. If you are a morning person, squeeze in a session before the day kicks off. If evenings work better, set that time aside. Need a little accountability? Book a <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/studio-classes/studio-classes/all" rel="follow noopener" target="_blank">Studio Fitness</a></strong></span> class or schedule a session with a <span style="text-decoration: underline;"><strong><a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow noopener" target="_blank">Personal Trainer</a></strong></span> to keep yourself on track!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>2. Fuel Your Body Right&nbsp;</h3>
<p>What you eat matters just as much as your workout. A balanced meal the night before a morning workout or proper fuel throughout the day can give you the energy to push harder in the gym. You do not need to count every calorie but keep an eye on when and what you eat. Nutritious meals will make your day and workout feel smoother, stronger, and more effective!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>3. Make Every Rep Count&nbsp;</h3>
<p>Do not just go through the motions! By focusing on controlled reps, you will target your muscles more effectively, making every second count. Less is more when you are putting in that extra effort to squeeze every bit of strength out of each rep!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>4. Try HIIT for Quick Cardio&nbsp;</h3>
<p>When you are tight on time, <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow noopener" target="_blank"><span style="text-decoration: underline;"><strong>HIIT</strong></span></a> (High-Intensity Interval Training) is a game-changer. This style of workout alternates between high-intensity bursts and lower-intensity recovery, allowing you to burn major calories fast. It is ideal for weight loss and building cardio strength without spending hours on a treadmill.&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>5. Focus on Compound Exercises&nbsp;</h3>
<p>Want the most bang for your buck in the weight room? Compound exercises like squats, deadlifts, shoulder presses, and bench presses work multiple muscle groups at once, building full-body strength in fewer moves. Rather than filling your routine with endless exercises, focus on quality reps with these powerhouse movements.&nbsp;</p>
<p>&nbsp;</p>
<p>You don&rsquo;t need hours in the gym to see progress. With the right plan, a few powerful moves, and mindful nutrition, you can make the most out of every workout!&nbsp;</p>

Here is how to crush your fitness goals without spending hours on a workout.

5 Tips to Make the Most of Your Limited Workout Time

<p>We have all had those days when our energy or motivation just is not there. You might still be going through the motions, but it is just not hitting the same. Don&rsquo;t worry, it happens to everyone! Here are four simple ways to reignite that motivation and make every workout count.&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>1. Ease In with a Warm-Up&nbsp;</h3>
<p>Sometimes you need a little push to get into the workout groove. Starting with a focused warm-up can be just the ticket to get your head in the game. Run through your warm-up routine two or three times or mix it up with new movements to keep things fresh. You might be surprised how much a solid warm-up can flip the switch from &ldquo;not feeling it&rdquo; to &ldquo;let&rsquo;s go!&rdquo;&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>2. Grab a Workout Buddy&nbsp;</h3>
<p>Nothing boosts motivation quite like a friend who is ready to hit the gym with you. Having a workout buddy adds accountability, a bit of healthy competition, and just plain fun! It is a great excuse to catch up while getting your workout in. <span style="text-decoration: underline;"><strong><a href="https://rewards.inshape.com/referral/" rel="follow noopener" target="_blank">Refer a friend</a></strong></span> and make the gym your new hangout spot!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>3. Join a Studio Fitness Class&nbsp;</h3>
<p>If you are looking for energy and excitement, a <span style="text-decoration: underline;"><strong><a href="https://inshape.com/studio-classes/studio-classes_all" rel="follow noopener" target="_blank">Studio Fitness</a></strong></span> class might be just what you need. These classes bring the vibe with high-energy instructors and group enthusiasm that is contagious. Whether it is a high-intensity class or a more relaxing stretch session, there is something for everyone!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<h3>4. Reward Yourself for Crushing Your Goals&nbsp;</h3>
<p>Knowing there is something special waiting for you at the end of a workout can be incredibly motivating. It does not have to be after every workout, set a goal like hitting the gym 15 times in a month and treat yourself when you reach it. Your reward can be anything that excites you, like dinner at your favorite spot, a new workout outfit, or that gadget you have been eyeing. A little treat can go a long way!&nbsp;</p>
<p>&nbsp;&nbsp;</p>
<p>Remember, motivation can come and go, but these tips can help you push through those tough days. Stick with it, and you will keep seeing progress!&nbsp;</p>

You might still be going through the motions, but it is just not hitting the same. Don’t worry, it happens to everyone! Here are four simple

4 Ways to Get the Most Out of Your Workout

You might still be going through the motions, but it is just not hitting the same. Don’t worry, it happens to everyone! Here are four simple ways to reignite that motivation and make every workout count.

4 Ways to Boost Your Motivation and Get the Most Out of Your Workout

<p>The holiday season is full of delicious treats, but that doesn&rsquo;t mean you have to give up your health goals. These three guilt-free cookie recipes bring wholesome ingredients and that needed touch of festive flavor to your cookie tray! Share them with friends and family for a treat that&rsquo;s both delicious and nutritious.&nbsp;</p>
<h3></h3>
<h3>1. Dark Chocolate Peppermint Protein Patties&nbsp;</h3>
<p>Indulge in the perfect combination of chocolate and peppermint with these protein-packed treats! Made with protein powder, dark chocolate, and a hint of peppermint, they&rsquo;re ideal for satisfying a sweet tooth while fueling your body.&nbsp;</p>
<p><strong>Ingredients&nbsp;</strong></p>
<ul>
<li>1/2 cup of chocolate protein powder&nbsp;</li>
<li>1/4 cup coconut flour&nbsp;</li>
<li>2 tbsp coconut oil, melted&nbsp;</li>
<li>1/4 cup of almond milk (or as needed)&nbsp;</li>
<li>1/2 tsp peppermint extract&nbsp;</li>
<li>1 cup dark chocolate chips (70% cacao or higher)&nbsp;</li>
</ul>
<p><strong>Instructions&nbsp;</strong></p>
<ol>
<li>In a bowl, mix the protein powder, coconut flour, coconut oil, almond milk, and peppermint extract until the dough forms. Adjust almond milk as needed for texture.&nbsp;</li>
<li>Roll dough into small balls and flatten them into patties.&nbsp;</li>
<li>Melt dark chocolate in the microwave or on the stovetop. Dip each patty in chocolate, coating fully.&nbsp;</li>
<li>Place patties on parchment paper and let them set in the fridge for 15-20 minutes or until firm.&nbsp;</li>
</ol>
<p>&nbsp;</p>
<h3>2. Low-Sugar Oatmeal Cranberry Cookies&nbsp;</h3>
<p>Packed with heart-healthy oats and antioxidant-rich cranberries, these cookies are a holiday staple with a healthier twist. By using maple syrup as a natural sweetener and limiting refined sugars, these treats are both chewy and satisfying.&nbsp;</p>
<p><strong>Ingredients&nbsp;</strong></p>
<ul>
<li>1 1/2 cups of rolled oats&nbsp;</li>
<li>1/2 cup of almond flour&nbsp;</li>
<li>1/4 cup coconut oil, melted&nbsp;</li>
<li>1/4 cup maple syrup&nbsp;</li>
<li>1/3 cup no added sugar, dried cranberries &nbsp;</li>
<li>1 tsp vanilla extract&nbsp;</li>
<li>1/2 tsp cinnamon&nbsp;</li>
<li>1/4 tsp baking powder&nbsp;</li>
<li>A pinch of sea salt&nbsp;</li>
</ul>
<p><strong>Instructions&nbsp;</strong></p>
<ol>
<li>Preheat oven to 350&deg;F (175&deg;C). &nbsp;</li>
<li>Line a baking sheet with parchment paper.&nbsp;</li>
<li>In a bowl, mix oats, almond flour, baking powder, cinnamon, and salt.&nbsp;</li>
<li>In a separate bowl, whisk melted coconut oil, maple syrup, and vanilla extract. Pour wet ingredients into dry and mix until combined. Fold in cranberries.&nbsp;</li>
<li>Scoop out dough and place on baking sheet, flattening slightly.&nbsp;</li>
<li>Bake for 10-12 minutes until the edges are golden. Allow to cool and enjoy!&nbsp;</li>
</ol>
<p>&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Gingerbread Protein Cookies&nbsp;</h3>
<p>Enjoy classic gingerbread flavor with a boost of protein in these soft, spiced cookies! Perfect for a cozy snack or post-workout treat, they blend protein powder, almond flour, and warm spices for a cookie that&rsquo;s both delicious and nourishing.&nbsp;</p>
<p><strong>Ingredients</strong>&nbsp;</p>
<ul>
<li>1 cup almond flour&nbsp;</li>
<li>1/2 cup vanilla protein powder&nbsp;</li>
<li>1/4 cup coconut sugar&nbsp;</li>
<li>2 tbsp molasses&nbsp;</li>
<li>1 egg (or flax egg for vegan option)&nbsp;</li>
<li>1/2 tsp ground ginger&nbsp;</li>
<li>1/2 tsp cinnamon&nbsp;</li>
<li>1/4 tsp nutmeg&nbsp;</li>
<li>1/4 tsp baking soda&nbsp;</li>
<li>A pinch of sea salt&nbsp;</li>
</ul>
<p><strong>Instructions&nbsp;</strong></p>
<ol>
<li>Preheat oven to 350&deg;F (175&deg;C). Line a baking sheet with parchment paper.&nbsp;</li>
<li>In a large bowl, whisk almond flour, protein powder, coconut sugar, ginger, cinnamon, nutmeg, baking soda, and salt.&nbsp;</li>
<li>In a separate bowl, whisk molasses and egg. Add wet ingredients to dry ingredients and mix until the dough forms.&nbsp;</li>
<li>Roll dough into small balls and flatten them on the baking sheet.&nbsp;</li>
<li>Bake for 8-10 minutes until golden around the edges. Let cool and enjoy!&nbsp;</li>
</ol>

These three guilt-free cookie recipes bring wholesome ingredients and that needed touch of festive flavor to your cookie tray!

3 Guilt-Free Holiday Cookies

<p>Join us in our Season of Giving! Drop off a new, unwrapped toy at any participating In-Shape club from November 18th to December 15th. Every gift collected will brighten a child&rsquo;s holiday and support families in need in our community. United Way is the proud beneficiary of this drive, with all donations helping spread joy to local children and families. Together with United Way and CBS Sacramento, we&rsquo;re making it easy to give back and make a meaningful difference this season.&nbsp;</p>
<p>&nbsp;<br><strong>Participating Clubs for Toy Drop-Off</strong>&nbsp;</p>
<p>Carmichael, Ceres, Citrus Heights, Downtown Sacramento (K Street), East Arden, Elk Grove, Folsom, Greenhaven, Laguna, Lodi, Madison, Manteca, Midtown, Modesto Floyd, Modesto McHenry North, Modesto Prescott, Natomas, Orangevale, Pocket, Rocklin, Rocklin Sports Complex, Roseville, Stockton Hammer Lane, Stockton March Lane, Stockton West Lane, Sunrise, Tracy, Turlock Monte Vista, and Watt.&nbsp;</p>
<p>&nbsp;<br><strong>Toy Ideas by Age Group&nbsp;</strong></p>
<ul>
<li>Ages 0-2: Dolls, soft toys, sensory toys, and stacking toys.&nbsp;</li>
<li>Ages 2-4: Bikes, Play-Doh, cooking toys, Mr. Potato Head, Hot Wheels, and puzzles.&nbsp;</li>
<li>Ages 5-7: Legos, coloring books, slime kits, scooters, sports sets, and board games.&nbsp;</li>
<li>Ages 8-11: Remote control cars, Nerf toys, science kits, fidget toys, Easy Bake ovens, and Rubik&rsquo;s Cubes.&nbsp;</li>
<li>Ages 12-17: Gift cards, video games, makeup kits, sports equipment, art kits, jewelry, and headphones.&nbsp;</li>
</ul>
<p>Thank you for spreading holiday cheer with In-Shape Family Fitness!&nbsp;</p>

Join us in our Season of Giving! Drop off a new, unwrapped toy at any participating In-Shape club from November 18th to December 15th.

‘Tis The Season of Giving

<p>Who does not want strong, sculpted glutes? Whether it is for better performance, improved posture, or just a defined look, your glutes are key. Made up of three muscles&mdash;the gluteus maximus, medius, and minimus&mdash;these powerhouse muscles drive everything from running to lifting. Ready to get them fired up? &nbsp;</p>
<p>&nbsp;</p>
<h3>Understanding The Gluteal Trifecta&nbsp;</h3>
<p>To build strong and well-rounded glutes, it is essential to hit all three parts of the glutes&rsquo; muscle group:&nbsp;</p>
<ul>
<li>Gluteus Maximus: The largest muscle that contributes to shape and power.&nbsp;</li>
<li>Gluteus Medius: Supports balance and stability.&nbsp;</li>
<li>Gluteus Minimus: Works alongside the medius for stabilization.&nbsp;</li>
</ul>
<p></p>
<p>By targeting each of these muscles with a variety of exercises, you will be able to create strength, symmetry, and aesthetic appeal. Below are some of the best exercise movements to include in your routine to hit every angle!&nbsp;</p>
<p>&nbsp;</p>
<h3>1. Squats&nbsp;</h3>
<p>Squats are a staple for glute development and overall lower-body strength. Whether you are doing body weight, goblet, or barbell squats, this movement works the gluteus maximus and engages the quads and hamstrings as well. Don&rsquo;t know where to start? Try a <strong><a href="https://www.inshape.com/studio-classes/studio-classes/strength" rel="follow">strength training</a></strong> Studio Fitness Class!&nbsp;</p>
<p>&nbsp;</p>
<h3>2. Hip Thrusts&nbsp;</h3>
<p>If you want to see real growth in your glutes, hip thrusts are a must. This exercise directly targets the gluteus maximus, maximizing tension on the muscle for the best development.&nbsp;</p>
<p>&nbsp;</p>
<h3>3. Lunges&nbsp;</h3>
<p>Lunges are excellent for targeting the gluteus maximus, while also working the quads, hamstrings, and stabilizing muscles like the gluteus medius. They can be performed in different variations, such as walking, reverse, or lateral lunges, each providing a unique challenge. Don&rsquo;t know where in the gym to perform these? Try the <a href="https://www.inshape.com/amenities-activities/strength" rel="follow">turf area</a>!&nbsp;</p>
<p>&nbsp;</p>
<h3>4. Deadlifts&nbsp;</h3>
<p>Deadlifts are a full-body powerhouse, hitting not only your glutes but also your hamstrings, core, and lower back. When performed correctly, this exercise activates the gluteus maximus and builds strength in the posterior chain.&nbsp;</p>
<p></p>
<p>Building strong, round glutes takes time, consistency, and a solid variety of exercises. Incorporating these moves into your weekly routine will target all three parts of the glutes that will help you create a balanced, powerful lower body. Remember, do not be afraid to challenge yourself with heavier weights and variations as you progress! &nbsp;</p>
<p>Looking for further guidance? Book your first free <strong><a href="https://www.inshape.com/personal-training" rel="follow">FitStart</a></strong> with a personal trainer!&nbsp;</p>

Whether it is for better performance, improved posture, or just a defined look, your glutes are key.

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