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Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.&nbsp;
&nbsp;
<h3>1. Light Cardio (1 set, 5&ndash;10 minutes)&nbsp;</h3>
Equipment: Bike, Treadmill, Rower, or Stairs&nbsp;
How To: Perform light cardio to warm up your muscles and increase your core body temperature. Focus on steady breathing and prepare your body for the workout ahead.&nbsp;
&nbsp;
<h3>2. Farmer's Carries (3 sets, Distance: 25&ndash;50 feet)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles&nbsp;
How To: Hold 5&ndash;10-pound weights at your sides with a strong grip. Stand tall, maintain good posture, and engage your core. Walk slowly and with control for the set distance, then turn and walk back to the starting point.&nbsp;
&nbsp;
<h3>3. Front Squat (3 sets, 6&ndash;8 reps)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles &nbsp;
How To: Hold 5&ndash;10-pound weights at chest level with both hands. Focus on maintaining an upright posture and engaged core as you sit down and back into a squat or onto a chair. Drive through your legs and hips to return to standing.&nbsp;
&nbsp;
<h3>4. Band Row (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing the anchor with light tension in the band. Maintain good posture and engage your core as you pull the handles towards your body, leading with your elbows. Slowly return to the start position.&nbsp;
&nbsp;
<h3>5. Band Chest Press (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing away from the anchor with light tension in the band. Maintain good posture and engage your core as you press the handles forward and away from your body. Keep the bands underneath your arms and your elbows slightly tucked into your sides. Slowly return to the start position.&nbsp;
&nbsp;
<h3>6. Pallof Press (3 sets,10 reps per side)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor one end of the band to a fixed pole or rack. Stand perpendicular to the anchor in a semi-squat athletic position (knees bent, torso upright). Hold the handle with both hands and press it slowly away from your body. Hold briefly before returning to the start position. Focus on bracing your core to prevent rotation. Complete all reps on one side before switching.&nbsp;

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.

PRIMEFIT Workout of the Month: Month 10

Missed Coach Jacqueline&rsquo;s Wellness Wednesday on this? We&rsquo;ve got a recap ready! Or head over to <a href="https://www.inshape.com/wellness-wednesdays" rel="follow">inshape.com/wellness-wednesdays</a> for the replay. &nbsp;
&nbsp;
Let&rsquo;s talk about that deeply weird modern feeling: you&rsquo;re exhausted, but your brain is pinging like a microwave with the door open. You crawl into bed planning to sleep, and suddenly you&rsquo;re half an hour deep into the comments section of a video you didn&rsquo;t even like. You&rsquo;re tired, wired and definitely not resting.&nbsp;
&nbsp;
Spoiler: it&rsquo;s not just you. It&rsquo;s your brain on stress.&nbsp;
&nbsp;
<h3>What&rsquo;s Really Happening in Your Brain&nbsp;</h3>
<ul>
<li>When you&rsquo;re stressed, your brain flips into high alert mode.&nbsp;</li>
<li>Your amygdala, the alarm center of the brain, gets hyperactive.&nbsp;</li>
<li>Your prefrontal cortex, the rational part that manages decision-making and impulse control, powers down.&nbsp;</li>
<li>And cortisol, your stress hormone, starts flowing.&nbsp;</li>
</ul>
This is fine in short bursts. But when stress becomes chronic (hi, modern life), that cortisol curve gets totally out of whack. You feel groggy in the morning, and then wired at night when you finally try to rest.&nbsp;
&nbsp;
<h3>The Doomscroll Trap: Why You Can&rsquo;t Look Away&nbsp;</h3>
So, you reach for your phone. Just a few minutes, right? Here&rsquo;s why that turns into 47 minutes of bleary-eyed doomscrolling:&nbsp;
<ul>
<li>Control: Your brain is trying to self-soothe by scanning for information. It&rsquo;s a false sense of control &mdash; but your nervous system will take anything it can get.&nbsp;</li>
<li>Dopamine: Every scroll, swipe, and notification gives your brain a hit of novelty. That&rsquo;s dopamine, and your brain loves it. So you keep scrolling, chasing that next hit.&nbsp;</li>
<li>Stimulation overload: Screens pump in blue light, suppressing melatonin, your sleep hormone. Meanwhile, your brain is trying to process hundreds of micro-signals per minute: headlines, comments, ads, drama.&nbsp;</li>
<li>It feels like rest. But it&rsquo;s just stress.&nbsp;</li>
</ul>
&nbsp;
<h3>Break the Cycle: 3 Things to Try Tonight&nbsp;</h3>
Here&rsquo;s your reset routine: no shame, no extremes, just real tools your nervous system understands.&nbsp;
<ol>
<li>Digital Cut-Off&nbsp; Set a screen curfew 30&ndash;60 minutes before bed. Put your phone across the room. (No, really.) Swap the scroll for music, a podcast, or silence. If that sounds boring, that&rsquo;s kind of the point.&nbsp;</li>
<li>Nervous System Downshift&nbsp; Try 5 minutes of slow breathing (4-7-8 or box breathing), a warm shower, or legs-up-the-wall. These tell your brain, &ldquo;Hey, we&rsquo;re safe. You can power down now.&rdquo;&nbsp;</li>
<li>Smart Fuel&nbsp; Caffeine too late? Sugar on repeat? Both spike cortisol and mess with your body clock. Try wrapping up caffeine by 2 PM, and aim for protein + fiber at meals to keep blood sugar stable.&nbsp;</li>
</ol>
&nbsp;
Your brain&rsquo;s not broken. It&rsquo;s just stuck in survival mode. It&rsquo;s wired for threat when all you want is rest. The good news? You can train it out of that loop. Small shifts in your nighttime routine, screen habits, and daily rhythms can make a massive difference in how you feel tomorrow.&nbsp;
&nbsp;
Because scrolling isn&rsquo;t the problem. Staying stuck in stress is.&nbsp;

Let’s talk about that deeply weird modern feeling: you’re exhausted, but your brain is pinging like a microwave with the door open.

Your Brain on Stress: Why You're Tired & Wired

Your Brain on Stress: Why You're Tired, Wired & Scrolling at Midnight

If your schedule is packed tighter than your gym bag, this one is for you. A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat. Thanks In-Shape personal trainers for this one! &nbsp;
&nbsp;
This is a superset style workout. That just means you do two moves back-to-back, and rest 30 seconds. You&rsquo;ll repeat each superset three times before moving to the next. Clear? &nbsp;
&nbsp;
<h3>Warm-Up (5 min):&nbsp;</h3>
<ul>
<li>Row or treadmill jog: 3 minutes&nbsp;</li>
<li>Dynamic stretches: arm circles, air squats, walkouts&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 1 &ndash; Legs and Core:&nbsp;</h3>
<ul>
<li>Goblet squats (dumbbells or kettlebells): 12 reps&nbsp;</li>
<li>Plank shoulder taps: 30 seconds&nbsp;</li>
</ul>
Remember, you do the squats, then the shoulder taps, rest for 30 seconds, and then do it again until you do that set 3 times!&nbsp;
&nbsp;
<h3>Superset 2 &ndash; Push and Pull:&nbsp;</h3>
<ul>
<li>Chest press (machine or free weights): 10&ndash;12 reps&nbsp;</li>
<li>Lat pulldown or assisted pull-up: 10&ndash;12 reps&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 3 &ndash; HIIT Finisher:&nbsp;</h3>
<ul>
<li>Dumbbell thrusters: 45 seconds&nbsp;</li>
<li>Jump rope or high knees: 45 seconds&nbsp;</li>
</ul>
&nbsp;
<h3>Cool Down (3&ndash;5 min):</h3>
&nbsp;
Stretch and breathe&mdash;hamstrings, quads, chest, and shoulders.&nbsp;
&nbsp;
Pro Tip: Want guidance? Book a free session with a personal trainer in the PT 1:1 app or ask for help at the Welcome Desk. &nbsp;

A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat.

Your New 30-Minute Full-Body Workout

You&rsquo;ve seen them all over TikTok, but let&rsquo;s be honest, some of those &ldquo;healthy&rdquo; bowls are more style than substance. We&rsquo;re giving you three craveable combos that are as good for your gains as they are for your Instagram feed. Balanced, macro-friendly, and perfect for lunch, dinner, or that mysterious time between 3&ndash;5 PM when you know you won&rsquo;t make it until dinner, and you&rsquo;ve got to hit the weights and your macros.&nbsp;
&nbsp;
<h3>1. The Chicken Cobb Remix&nbsp;</h3>
<ul>
<li>Grilled chicken breast&nbsp;</li>
<li>Turkey bacon&nbsp;</li>
<li>Hard-boiled egg&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Shredded romaine&nbsp;</li>
<li>Greek yogurt ranch&nbsp;</li>
<li>Optional: A sprinkle of feta if you're feeling wild&nbsp;</li>
</ul>
&nbsp;
<h3>2. The Mediterranean Power Bowl&nbsp;</h3>
<ul>
<li>Tuna or grilled salmon&nbsp;</li>
<li>Quinoa&nbsp;</li>
<li>Cucumber&nbsp;</li>
<li>Red onion&nbsp;</li>
<li>Kalamata olives&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Hummus + a drizzle of olive oil &amp; lemon&nbsp;</li>
</ul>
&nbsp;
<h3>3. The Veggie-Packed Tex-Mex Bowl&nbsp;</h3>
<ul>
<li>Ground turkey or tofu&nbsp;</li>
<li>Brown rice&nbsp;</li>
<li>Black beans&nbsp;</li>
<li>Bell peppers &amp; red onion (saut&eacute;ed or raw)&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Salsa &amp; a spoonful of Greek yogurt&nbsp;</li>
</ul>
&nbsp;
Protein Tip: Aim for 30g+ protein per bowl to keep blood sugar steady, energy up, and cravings out. Fiber Tip: Fill the bowl up with the veggies first, then the protein and top it off with the grain. Make any of these? Take a snap and tag us on social @inshapeclubs and we&rsquo;ll reshare it! &nbsp;

We’re giving you three craveable combos that are as good for your gains as they are for your Instagram feed.

3 Recipes for Those Viral Protein Bowls

Dance is one of the most underrated forms of exercise out there. Whether you're in a choreographed class, grooving in your kitchen, or trying out a new TikTok trend, moving to music offers real benefits for your body and your brain.&nbsp;
&nbsp;
Physically, dance builds cardiovascular health, coordination, and endurance. It improves balance and agility and can be a full-body workout without feeling like one.&nbsp;
&nbsp;
Mentally, it&rsquo;s a powerhouse. Dance can lift your mood, reduce anxiety, improve memory and focus, and even strengthen your brain&rsquo;s long-term health. &nbsp;
&nbsp;
It&rsquo;s movement, connection, and expression all at once.&nbsp;
&nbsp;
If you haven&rsquo;t tried one of our dance-based group fitness classes like Zumba or U-Jam, this is your sign. They're fun, high energy, and a great way to stay consistent with cardio if you&rsquo;re not into traditional workouts. Adding a fun dance class to your weekly routine keeps your body guessing and your motivation high. It&rsquo;s the perfect complement to a weekly routine when paired with strength, cardio, personal training, and yoga. &nbsp;
&nbsp;
You don&rsquo;t need to be a &ldquo;dancer&rdquo; to dance. You just need to move. The benefits start as soon as the music does. Check your club&rsquo;s schedule and book your spot in the In-Shape app today. &nbsp;

Moving to music offers real benefits for your body and your brain.

How Dance Boosts Your Brain and Body

Summer BBQs are one of the best parts of the season. Great food, good company, and sunshine &ndash; what's not to like? But if you&rsquo;re working on your fitness, it&rsquo;s easy to feel like you have to choose between progress and fun. The truth is, you can enjoy every bite and still stay aligned with your goals. We&rsquo;re here to show you how.&nbsp;
&nbsp;
<ol>
<li>Build a balanced plate&nbsp; Start with a good source of protein like grilled chicken, fish, or a lean burger. Add fresh veggies or fruit and then include a side or two you love. Be intentional and indulge only in the thing you love the most.&nbsp;</li>
<li>Don&rsquo;t skip meals before&nbsp; Arriving starving usually means overeating. Eat balanced meals earlier in the day to keep blood sugar steady and your mindset focused.&nbsp;</li>
<li>Move your body that day&nbsp; Start your morning with a workout at In-Shape, or take a studio class to set the tone. It doesn&rsquo;t need to be intense, just getting some movement in makes a difference. Bonus tip: go for a walk when you get home to or after your meal to balance your blood sugar.&nbsp;</li>
<li>Stay hydrated&nbsp; Drinking water throughout the day helps with energy, digestion, and curbing unnecessary cravings. If you&rsquo;re enjoying cocktails, alternate each one with water.&nbsp;</li>
</ol>
&nbsp;
One BBQ won&rsquo;t ruin your progress, just like you can&rsquo;t do one workout and all of a sudden reach your goals. Keep showing up, stay consistent, and enjoy the moment while you&rsquo;re in it. &nbsp;

The truth is, you can enjoy every bite and still stay aligned with your goals. We’re here to show you how.

How to Enjoy That Summer BBQ Without Derailing Your Fitness

How your morning starts can shape your entire day. If you&rsquo;re rolling out of bed already behind, running on caffeine, and feeling overwhelmed, it&rsquo;s time for a reset. Good news: You don&rsquo;t need a major routine overhaul to feel better. Just a few smart shifts can help you start your day with more clarity, energy, and focus.&nbsp;
&nbsp;
Try these three simple habits to shift your mornings:&nbsp;
<ol>
<li>Start screen-free&nbsp; Give yourself at least 10 minutes before checking your phone. This helps your nervous system stay calm and focused instead of diving straight into stress mode. Stretch, sip water, or step outside for a moment instead. &nbsp;</li>
<li>Drink water before coffee As Coach Jacqueline always says, &ldquo;Water before coffee folks!&rdquo; You lose hydration overnight, so drinking water first helps your body wake up naturally and supports energy levels. Your coffee will still be there, we promise. Plus, research is showing that delaying caffeine intake to 90 minutes after you wake prevents the mid-morning crash. &nbsp;&nbsp;</li>
<li>Move your body&nbsp; Even five minutes of movement can activate your muscles, regulate your stress hormones, and lift your mood. Try a walk around the block, a quick yoga flow, or even just some light stretching. Or, take it a step further and start your day with a visit to the club, a studio class, or session with a personal trainer to build the habit.&nbsp;</li>
</ol>
&nbsp;
Your mornings don&rsquo;t need to be perfect. Just consistent enough to help you feel your best. Because when your morning works, everything else feels better.&nbsp;

Just a few smart shifts can help you start your day with more clarity, energy, and focus.

Simple Morning Habits for Less Stress and More Energy

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress.&nbsp;
&nbsp;
<h3>1. Floor Plank (3 set, duration: 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity.&nbsp;
&nbsp;
<h3>2. Overhead Press (3 set, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Stand tall in a "standing plank" position, engaging your core as you press the weight from the chest, overhead, and slowly back to starting position. Focus on maintaining good posture throughout the entire movement.&nbsp;
&nbsp;
<h3>3. Deadlift (3 sets, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a 5&ndash;10-pound dumbbell, barbell, or kettlebell and position it directly over the midfoot. Perform a hinge pattern to lift the weight while maintaining a neutral spine.&nbsp;
&nbsp;
<h3>4. Loaded Front Squat (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Start with bodyweight squats, then progress by holding a 5&ndash;10-pound dumbbell or kettlebell at chest level. Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up.&nbsp;
&nbsp;
<h3>5. Bent Over/Bench-Supported Row (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a bench for support if performing single-handed rows. For an added core challenge, use two weights, one in each hand, without bench support. Pull the weight from a straight arm position to the hip and slowly release with each rep. &nbsp;
&nbsp;
<h3>6. Reverse Lunge (3sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Step back into a lunge and push into the floor with your front leg, back to the starting position. Use support if needed and avoid forcing a deep range of motion.&nbsp;
&nbsp;
<h3>7. Ball Rotational Toss (3 sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Medicine Ball or Slam Ball&nbsp;
How To: Work on rotational power by tossing the ball to a partner or against a wall. Use a light ball to prioritize controlled and powerful movements.&nbsp;

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Sta

PRIMEFIT Workout of the Month: Month 9

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress. 1. Floor Plank (3 set, duration: 20–30 seconds) Equipment : Floor Mat How To ...

Get ready to inject some serious fun and energy into your workouts because In-Shape Fitness has teamed up with Red Bull for an epic Athlete Challenge!&nbsp;
Want to boost your gym confidence, push your limits, and maybe even snag some incredible prizes?* Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.&nbsp;
&nbsp;
Join the Athlete Challenge: &nbsp;
<ul>
<li>Click <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">HERE</a> and press &ldquo;Join&rdquo; to open the Snapchat lens. &nbsp;</li>
<li>Select an Athlete &amp; Crush the Challenge: &nbsp;</li>
<li>The lens will guide you through challenges inspired by top athletes. The more reps you conquer, the better your chances of winning big!&nbsp;</li>
</ul>
&nbsp;
Enter for Your Shot at Glory: &nbsp;
<ul>
<li>Once you've smashed those reps, submit your unique entry code to officially enter the prize draw.&nbsp;</li>
</ul>
&nbsp;
What's up for grabs? Get this &ndash; you could win the ultimate day with your favorite athlete! Imagine training alongside a pro! Plus, keep your eyes peeled for some motivating surprises hitting our clubs, courtesy of Red Bull. You never know what awesome energy might pop up!&nbsp;
Ready to take on the challenge?!&nbsp;
&nbsp;
<a href="https://www.snapchat.com/lens/276d691d711d40acb35a6ca2e9e93d87?invite_id=bqBewCrt&amp;locale=en_US%3Fshare_id%3DD8PWPkc8R1C-iCdLUV47KQ&amp;locale=en_US&amp;share_id=EbCUM3TASVSeXyb88PL7CQ&amp;sid=a0ab6b5cd93b4528916e96fefea9b183" rel="follow">ACCEPT THE CHALLENGE</a>&nbsp;&nbsp;
&nbsp;
Don't miss out on this incredible opportunity to have fun, challenge yourself, and potentially win some seriously cool stuff. The Athlete Challenge ends on June 29th, so get snapping and start reppin'! Head over to the website for official rules, terms and conditions.&nbsp; &nbsp; <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">Learn More</a>&nbsp;&nbsp; &nbsp;
&nbsp;
Let's get after it, In-Shape community! We can't wait to see you crush those challenges!&nbsp; &nbsp; *NO PURCH. NEC. Ends 6/29/25. US; 18+. Official rules: <a href="https://win.gs/41WKGdK">https://win.gs/41WKGdK</a>&nbsp;

Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.

In-Shape Joins The Red Bull Athlete Challenge

Sunny D is more than just your childhood favorite beverage! In fact, Vitamin D is one of the many benefits of going outside! While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D. This is good for your bones, immunity, and so much more!&nbsp;
&nbsp;
<h3>Good for Your Bones&nbsp;</h3>
Did you know Vitamin D plays an important role in helping your body absorb calcium? This makes it essential for strong bones. Pairing regular weightlifting or other strength training at our In-Shape Fitness clubs with adequate Vitamin D intake can be a powerful strategy to help prevent conditions like osteoporosis and keep your skeletal system in good health as you age.&nbsp;
&nbsp;
<h3>Good for Your Immunity&nbsp;</h3>
Beyond bone health, Vitamin D is a key player in supporting a healthy immune system, helping your body fight off illness. If the sun is too hot, or you prefer to stay indoors, don't worry! Consult your healthcare professional to see what Vitamin D supplement might be best for you, or they can help you find a safe and effective way to get your daily dose through diet.&nbsp; &nbsp;
&nbsp;
<h3>Good for Your Mood&nbsp;</h3>
Regular Vitamin D intake and physical activity are a powerful duo for well-being. Supplement your body with Vitamin D and feel even better, inside and outside the gym. Get ready to smile as you lift those weights!&nbsp;
&nbsp;
Enjoy the benefits of being outside at In-Shape. Whether it's relaxing on a patio, lounging in a chair, or taking a refreshing dip in the pool, we've got outdoor spaces for you too!&nbsp;

While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D.

Why You Need Vitamin D

At In-Shape, we know our members don&rsquo;t hit pause just because it&rsquo;s hot out. You&rsquo;re showing up, sweating it out, and making the most of those longer days. To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).&nbsp;
&nbsp;
<h3>Hydrate&nbsp;</h3>
Whether you&rsquo;re crushing a strength workout or chasing your kids at the pool, don&rsquo;t slack on hydration. Aim for 90 to 120 ounces of water daily, more if you're working out intensely. For that extra edge, grab some low-sugar electrolytes from the Welcome Desk. Your body will thank you.&nbsp;
&nbsp;
<h3>Sun Smarts&nbsp;</h3>
Apply broad-spectrum sunscreen and reapply if you&rsquo;re swimming or sweating. Bonus points for wide-brimmed hats, finding shady spots between 10 AM and 4 PM, and wearing UV-blocking sunglasses. Protect your skin today and your future self will thank you.&nbsp;
&nbsp;
<h3>Beat the Heat &nbsp;</h3>
If you plan to take your workout outside, try the cooler periods of the day like early morning and late evening. Listen to your body and stop if you feel dizzy or nauseous. To help prevent heat exhaustion, wear loose, light-colored, moisture-wicking clothing whether you're joining us in the club, or out in the heat.&nbsp;
&nbsp;
<h4>Water Safety&nbsp;</h4>
Our pools are the ultimate summer perk, but safety comes first. Supervise the kiddos at all time, and remember, No running near wet areas. And know your limits in the water. Even strong swimmers need to play it safe. &nbsp;
&nbsp;
This summer, have a blast in the sun and stay safe as you enjoy all the ways In-Shape Fitness helps you stay active and healthy!&nbsp;

To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).

Summer Safety Tips You Need To Know Now

Are you tired of the same old workouts? Do you want to try something new that's both fun, challenging and social? Look no further than pickleball! In-Shape now has over 70 new pickleball courts across 9 locations in California. It&rsquo;s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

<h3>1. Easy to learn</h3>
Unlike many other sports, pickleball is easy to pick up, even for beginners. It's similar to tennis, but played on a smaller court with a lower net and a paddle instead of a racket. The rules are straightforward, and you can start playing in no time. Too nervous to just hop in a game? In-Shape offers free Intro to Pickleball and Pickleball Fundamentals classes that you can take at participating clubs!

<h3>2. It's a great workout</h3>
Don't let the easy-to-learn nature of the sport fool you. Pickleball is an excellent workout that can help you burn calories and improve your cardiovascular health. It's also a low-impact sport, making it ideal for people who want to stay active without putting too much stress on their joints.

<h3>3. The community is amazing</h3>
One of the best things about pickleball is it&rsquo;s community. You'll be playing with a partner or a group of people, which means you'll have plenty of opportunities to meet new people and make friends. It's also a great way to spend time with your existing friends and family. You can stop by any of our various indoor and outdoor pickleball courts and see the diverse community of people who love sport.

<h3>4. Anyone can play</h3>
Pickleball is a sport that can be enjoyed by people of all ages, from kids to seniors. It is a wonderful way to get the whole family involved in a fun and active pastime. In fact, many retirement communities have started offering pickleball as an activity for their residents.

<h3>5. It's competitive, if you want it to be</h3>
If you're someone who loves to compete, then pickleball is the perfect sport for you. It can be played at various levels, from casual play to competitive tournaments. In fact, we at In-Shape have our&nbsp;<a href="https://bit.ly/shamrockIS">Shamrock Shootout Tournament</a>&nbsp;happening this March 17-19th at our Vacaville Browns Valley Road location. Registration closes on March 15th so don&rsquo;t forget to sign up if you&rsquo;re interested!

It’s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

5 Reasons Pickleball Should Be Your New Favorite Sport

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together.&nbsp;
&nbsp;
<h3>1. Warm-Up: Walking (5&ndash;10 minutes)&nbsp;</h3>
How To: Walk at a brisk pace for 5 to 10 minutes with your partner to get your body warm and ready for the workout ahead.&nbsp;
&nbsp;
<h3>2. Partner Ball Toss (3 sets, 6 reps) &nbsp;</h3>
Equipment: Medicine Ball&nbsp;
How To: Stand facing your partner and toss the medicine ball back and forth. Focus on keeping your core engaged as you throw and catch.&nbsp;
&nbsp;
<h3>3. Partner Wall Pushups (3 sets, 10 reps) &nbsp;</h3>
Equipment: Wall or Elevated Surface&nbsp;
How To: Use a "You Go/I Go" format. Partner A performs a wall pushup, then Partner B completes a rep, alternating until both finish 10 reps per set.&nbsp;
&nbsp;
<h3>4. Partner Squats (3 sets, 10 reps)&nbsp;</h3>
Equipment: Bodyweight, Dumbbell, Kettlebell, or Medicine Ball&nbsp;
How To: Perform squats using a "You Go/I Go" format. Partner A completes a squat, then Partner B takes their turn. Add weight for an extra challenge.&nbsp;
&nbsp;
<h3>5. Partner Plank Challenge (3 sets, for time: competitive)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Set a timer and compete with your partner to see who can hold a plank the longest with good form. Encourage each other and track your progress!&nbsp;

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each

PRIMEFIT Workout of the Month: Month 8

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together. 1. Warm-Up: Walking (5–10 minutes) How To : Walk at a brisk pace for 5 to 10 minutes with your ...

Protein is crucial for your fitness journey and long-term health. It goes beyond just muscle growth to support repair, sustain strength with age, and maintain lean body mass &ndash; all essential for an active life. It also helps you manage your weight by keeping you feeling full, a key element of lifelong wellness. Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods.&nbsp;
&nbsp;
<h3>Here are 4 simple ways to increase your protein:&nbsp;</h3>
<ol>
<li>Fuel Your Start: Make breakfast count with protein. Opt for Greek yogurt topped with berries and nuts, whip up some quick scrambled eggs with veggies, or blend a fast protein smoothie. A protein-rich start sets you up for success.&nbsp;</li>
<li>Snack Smarter: Ditch the empty calories between meals. Reach for protein-packed snacks like convenient hard-boiled eggs (prep a batch ahead!), a handful of almonds or pumpkin seeds, a satisfying bowl of cottage cheese, or some easy-to-grab jerky.&nbsp;</li>
<li>Power Up Your Plates: Make lean protein the star of your lunch and dinner. Grill some chicken or fish, add lentils or beans to your salads and soups, or try tofu in a stir-fry. These choices provide essential protein without excess fat.&nbsp;</li>
<li>Drink Your Protein: While whole foods are best, protein drinks can be a quick boost, especially after exercise. A protein shake is a fast way to aid muscle recovery or simply enjoy a glass of milk (dairy or soy) for added protein.&nbsp;</li>
</ol>
&nbsp;
Incorporating these simple steps can make hitting your protein goals much easier. For general guidance, it&rsquo;s recommended to aim for 1 gram of protein per kilogram of your ideal body weight. This can be a helpful starting point to ensure you're getting enough to support your activity levels. You'll feel fuller, support your muscles, and stay energized throughout the day.&nbsp;
&nbsp;
For a convenient and tasty way to refuel with protein, check out what we have at In-Shape. We have a variety of protein-packed beverages and snacks, all recommended by our trainers to help you stay on track with your fitness and nutrition!&nbsp;

Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods

4 Quick and Easy Ways to Hit Your Protein Goals

Sometimes, staying disciplined and focused on your health and fitness goals can be difficult. It may even feel like you're doing it alone. But it doesn't have to be that way. In fact, finding a community of people who share your goals can make all the difference in your motivation, your journey, and your destination. Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.&nbsp;
&nbsp;
At In-Shape Fitness, we believe you're stronger when you work out together. Our studio fitness and small group trainings classes provide your workout layout designed to help you reach your goals surrounded by likeminded people. &nbsp;
&nbsp;
<h3>Why Community Works:&nbsp;</h3>
<ul>
<li>More Motivation: Seeing others working hard keeps you going, even on tough days.&nbsp;</li>
<li>Better Accountability: You're more likely to stick with it when others are counting on you.&nbsp;</li>
<li>New Ideas: Learn tips and tricks from fellow members and instructors.&nbsp;</li>
<li>Real Support: Get encouragement and understanding when things get challenging.&nbsp;</li>
<li>More Fun: Working out with friends makes it enjoyable!&nbsp;</li>
<li>Shared Wins: Celebrating successes together makes them even better.&nbsp;</li>
</ul>
&nbsp;
<h3>Experience the Difference in Our Classes:&nbsp;</h3>
<ul>
<li>Studio Fitness: Our energetic group classes like Zumba, spin, and yoga create a motivating atmosphere where everyone pushes together.&nbsp;</li>
<li>Small Group Training: VTL: FIT, VTL: BOX and VTL: ROW offer more personal attention and build strong connections with your workout buddies.&nbsp;</li>
</ul>
&nbsp;
Don't go alone. Our fitness community is here to support you every step of the way. Explore our studio and small group training and discover how much stronger and more enjoyable your training journey can be when you're part of something bigger. Let's reach our goals, together!&nbsp;

Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.

Finding Your Fit with Community

Summer is almost here! The days are longer, the sun is shining, and you're likely eager to get out and enjoy everything the season has to offer. Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?&nbsp;
&nbsp;
At In-Shape Fitness we believe that flexibility and mobility are just as crucial as strength and endurance for a healthy and active lifestyle &ndash; especially during the summer when your body is craving freedom of movement.
&nbsp;
<h3>Why Make Stretching a Summer Priority?&nbsp;</h3>
Summer activities often involve repetitive movements or pushing your body in new ways. Incorporating a regular stretch routine can provide numerous benefits:&nbsp;
<ul>
<li>Improved Flexibility and Range of Motion: Reach further, bend easier, and move with greater fluidity, making all your summer activities more enjoyable and less strenuous.&nbsp;</li>
<li>Reduced Risk of Injury: Stretching helps prepare your muscles for activity and can prevent strains, sprains, and other common summer-related injuries.&nbsp;</li>
<li>Enhanced Muscle Recovery: After a challenging workout or a day of outdoor adventures, stretching helps alleviate muscle soreness and promotes faster recovery. &nbsp; &nbsp;</li>
<li>Better Posture: Counteract the effects of prolonged sitting or hunching by lengthening tight muscles and improving your alignment.&nbsp;</li>
<li>Increased Circulation: Stretching promotes blood flow, which can reduce fatigue and improve overall energy levels &ndash; perfect for keeping up with a busy summer schedule! &nbsp; &nbsp;</li>
<li>Stress Reduction: Mindful stretching can be a calming practice, helping to release tension and promote relaxation&nbsp;</li>
</ul>
&nbsp;
Don't let stiffness and limited mobility hold you back from enjoying all that summer has to offer. &nbsp;
&nbsp;

Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?

Your Summer Stretch Routine: Feel Lighter and More Mobile with In-Shape Fitness!

If you're looking for a workout that checks every box, swimming might just be your new go-to. It burns calories, builds muscle, improves your mood, and gives your joints a break in the process.&nbsp;
&nbsp;
It is a low-impact, high-reward workout that works for every body. Whether you're recovering from an injury, cross-training, or just want something fresh in your routine, hitting the water might be the smartest move you make this year.&nbsp;
&nbsp;
<h3>Why Swimming Works&nbsp;</h3>
Swimming activates nearly every major muscle group. Your arms, legs, back, and core are all in motion, giving you a head-to-toe workout every time you hit the water. The natural resistance builds lean muscle, while the buoyancy protects your joints. That makes it ideal for anyone managing joint pain, recovering from injury, or just looking for something gentler than high-impact training.&nbsp;
&nbsp;
<h3>Cardio, Without the Sweat&nbsp;</h3>
Swimming is a powerful way to improve endurance, strengthen your heart, and burn serious calories. And since you're submerged in water, your body stays cool, even when your heart rate climbs. &nbsp;
&nbsp;
<h3>A Workout for Everyone&nbsp;</h3>
Swimming meets you where you are. Whether you&rsquo;re just getting started or training for a triathlon, you can tailor your pace, strokes, and rest intervals to match your goals. It&rsquo;s also low risk for injury, making it one of the safest lifelong fitness choices out there.&nbsp;
&nbsp;
<h3>Bonus: Mental Refresh&nbsp;</h3>
The rhythmic movement and focused breathing of swimming can help clear your head and reduce stress. Many swimmers say they leave the water feeling stronger, calmer, and more energized. It's like therapy with lap lanes.&nbsp;
&nbsp;
<h3>Try This Beginner Swim Workout&nbsp;</h3>
This 20 to 30-minute session is perfect for building strength and stamina without overdoing it:&nbsp;
Warm-Up&nbsp;
<ul>
<li>4 x 25 yards easy freestyle (rest 20&ndash;30 seconds between each)&nbsp;</li>
</ul>
&nbsp;
Main Set&nbsp;
<ul>
<li>4 x 50 yards moderate pace freestyle&nbsp;</li>
<li>2 x 25 yards backstroke or breaststroke&nbsp;</li>
<li>2 x 50 yards kickboard (focus on steady kicks)&nbsp;</li>
</ul>
&nbsp;
Cool Down&nbsp;
<ul>
<li>2 x 25 yards easy choice stroke&nbsp;</li>
</ul>
&nbsp;
Adjust the distances or rest times as needed. The key is to keep moving, focus on form, and listen to your body.&nbsp;
Check your club&rsquo;s schedule and make swimming part of your fitness routine. You&rsquo;ll build strength, improve your cardio, and feel amazing doing it.&nbsp;

If you're looking for a workout that checks every box, swimming might just be your new go-to.

The Full-Body Workout That’s Easy on Your Joints and Seriously Effective

Ready to make a splash this summer? Our pools are waiting for you! Whether you&rsquo;ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools. Find your level below and try out one of these workout ideas next time you&rsquo;re at the club.
Beginner You don&rsquo;t have to be an expert swimmer to enjoy some time in the pool! If you&rsquo;re a safe swimmer but don&rsquo;t enjoy traditional swimming strokes, we have some ideas.
<ul style="list-style-type: disc;">
<li>Water walking:&nbsp;Keep your core and back muscles engaged as you walk through water in the shallow end of the pool. Make sure to walk with a long stride and press into your heel with each step. If you want to mix it up, try performing high knees or walking lunges.</li>
<li>Aqua Zumba or Aqua Fit:&nbsp;Our aqua classes will keep your head above water and your heart pumping! If you&rsquo;re looking for more of a dance party vibe, try Aqua Zumba. If you&rsquo;d enjoy more athletic moves, try Aqua Fit.</li>
</ul>
Intermediate You&rsquo;re not competing in races or anything, but you&rsquo;ve got the basics of Freestyle and Backstroke down and you feel confident in the water. Here&rsquo;s a workout to take with you to the pool. Make sure you&rsquo;re warmed up before you begin!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>4 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>4 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 100yd easy freestyle or breaststroke</li>
</ul>
Advanced You&rsquo;ve been swimming for a while and are working to improve your speed and endurance more than your form. We hope you love this one!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>8 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>8 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 200yd easy freestyle or breaststroke</li>
</ul>

Whether you’ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools.

Swim Workouts For Every Level Swimmer Edit

Swim Workouts For Every Level Swimmer

Pushing hard in your fitness journey is key, but overlooking recovery hinders progress and increases injury risk. Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local health club, to recover properly from your workouts!&nbsp;
&nbsp;
<h3>Why Recovery Matters&nbsp;</h3>
Recovery repairs muscle, replenishes energy, reduces soreness, prevents injuries, and boosts performance. Mentally, it lowers stress, improves sleep and mood, and prevents burnout. Neglecting it leads to overtraining, stalled progress, and demotivation.&nbsp;
&nbsp;
<h3>Smart Recovery Strategies (Conveniently at Your Local In-Shape!)&nbsp;</h3>
<ul>
<li>Active Recovery: Light activity like walking or yoga.&nbsp;</li>
<li>Passive Recovery: Rest and quality sleep.&nbsp;</li>
<li>Hydration &amp; Fueling: Replenish fluids and eat balanced meals, especially post-workout.&nbsp;</li>
</ul>
&nbsp;
<h3>Dedicated Recovery Zones at In-Shape:&nbsp;</h3>
<ul>
<li>Massage Chairs: Melt away tension and soothe tired muscles after an intense workout.&nbsp;</li>
<li>Steam and Sauna Rooms: Promote relaxation, reduce muscle stiffness, and aid in detoxification (remember to hydrate!).&nbsp;</li>
<li>Stretch Zones: Utilize our dedicated rooms for stretching and improving flexibility, crucial for injury prevention and recovery.&nbsp;</li>
<li>Mental Recovery: Mindfulness, nature, hobbies, and utilizing quiet spaces within the club for focused relaxation.&nbsp;</li>
</ul>
&nbsp;
<h3>Avoiding Common Recovery Mistakes&nbsp;</h3>
<ul>
<li>Overtraining: Plan recovery days, listen to your body, and track your workouts. Consult In-Shape trainers for balanced plans.&nbsp;</li>
<li>Neglecting Sleep: Aim for 7-9 hours nightly with a consistent routine and optimized sleep environment.&nbsp;</li>
<li>Poor Nutrition: Eat enough protein, complex carbs, and healthy fats. Prioritize post-workout nutrition and hydration.&nbsp;</li>
<li>Ignoring Fatigue/Pain: Differentiate soreness from injury. Rest or modify workouts when needed and seek professional help early.&nbsp;</li>
<li>Inconsistent Recovery: Make recovery a regular part of your routine, like your workouts.&nbsp;</li>
<li>Not Scheduling Recovery: Plan rest days and recovery activities proactively, making use of In-Shape's recovery amenities.&nbsp;</li>
</ul>
&nbsp;
Recovery is vital, not a luxury. By understanding its importance and taking advantage of the convenient recovery options available at your local In-Shape Fitness &ndash; including massage chairs, steam and sauna rooms, and dedicated stretch zones &ndash; you'll achieve sustainable fitness, prevent injuries, and feel your best. Make self-care a priority for a stronger, healthier you, right here at In-Shape!&nbsp;

Recovery isn't just rest; it's a holistic approach to physical and mental well-being.

Recovery: Prioritizing Self-Care in Your Fitness Journey

Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local club, to recover properly from your workouts!

At In-Shape we understand that summer workouts can be brutal. You're pushing your limits, the sun is beating down, and sweat is pouring. But simply sweating isn't enough to guarantee peak performance. True summer fitness domination comes from strategic hydration. Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains. You can conveniently hydrate at your local In-Shape Fitness Club in one of our fueling stations located near the welcome desk, where you'll find both water and recovery beverages. &nbsp;
&nbsp;
Why is hydration so crucial in the summer? When you sweat, you lose not only water but also essential electrolytes like sodium and potassium. These electrolytes play a vital role in muscle function, nerve transmission, and fluid balance. Dehydration can lead to reduced strength, increased fatigue, muscle cramps, and even heat-related illnesses like heat exhaustion and heatstroke&nbsp;
&nbsp;
So, how do you hydrate effectively during summer workouts? It's all about planning and strategy.&nbsp;
&nbsp;
<h3>During-Workout Hydration:&nbsp;</h3>
For intense summer workouts lasting over an hour, aim for 7-10 ounces of fluid every 15-20 minutes. For shorter, less intense workouts, adjust this to 5-7 ounces.&nbsp;
&nbsp;
While water is essential, it doesn't replace lost electrolytes. For workouts longer than an hour or in extreme heat, electrolyte drinks are crucial. Imagine running a marathon in 90-degree heat; water alone won't prevent cramping. An electrolyte drink, with its balanced sodium and potassium content, will help maintain fluid balance. &nbsp; &nbsp; Consider options like coconut water, <a href="https://drinklmnt.com" rel="follow">LMNT</a>,or <a href="https://www.drinkbodyarmor.com" rel="follow">Body Armour Sports Beverages</a>. &nbsp;Don't let dehydration hold you back&mdash;hydrate to dominate!&nbsp;

Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains.

Don't Just Sweat: Hydrate to Dominate!

You're hitting the gym, feeling good, and ready to make some changes! But what about your food? Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!&nbsp;
&nbsp;
<h3>Why Food Labels Matter for Your Gym Goals&nbsp;</h3>
Think of food as fuel for your workouts. Just like a car needs the right gas, your body needs the right food to build muscle and have energy. Food labels help you choose the best fuel.&nbsp;
<ul>
<li>Get the Right Energy: Labels tell you how many calories are in food, so you know how much energy you're getting.&nbsp;</li>
<li>Build Muscle: Labels show you how much protein is in food, which helps your muscles grow stronger.&nbsp;</li>
<li>Feel Good: Labels help you avoid too much sugar and bad fats, which can make you feel tired.&nbsp;</li>
</ul>
&nbsp;
<h3>The Easy Parts of a Food Label&nbsp;</h3>
Let's break down the important parts:&nbsp;
<ul>
<li>Serving Size: This tells you how much of the food one serving is. All the numbers on the label are for this serving size.&nbsp;</li>
<li>Calories: These are like energy points. If you want to lose weight, you need to eat fewer calories than you burn. If you want to gain muscle, you need a few more.&nbsp;</li>
<li>Protein: This is your muscle's best friend! Look for foods with more protein.&nbsp;</li>
<li>Carbohydrates (Carbs): These give you energy for your workouts. Look for complex carbs like whole grains over simple sugars.&nbsp;</li>
<li>Fat: Some fat is good for you, but too much can slow you down. Look for healthier fats, and limit saturated and trans fats.&nbsp;</li>
<li>Sugar: Too much sugar can make you feel tired and store fat. Try to choose foods with less added sugar.&nbsp;</li>
<li>Sodium (Salt): Too much salt can make you retain water and feel bloated. Try to choose foods with lower sodium levels.&nbsp;</li>
</ul>
&nbsp;
<h3>Simple Tips for Reading Labels&nbsp;</h3>
<ul>
<li>Look at the Serving Size First: All the numbers are based on this, so make sure you know how much you're eating.&nbsp;</li>
<li>Focus on Protein: If you're trying to build muscle, protein is your key.&nbsp;</li>
<li>Watch the Sugar: Sugar can sneak into many foods.&nbsp;</li>
<li>Choose Whole Foods: Fresh fruits, vegetables, and lean meats usually don't have any added STUFF.&nbsp;</li>
<li>Compare Foods: When you're at the store, compare labels to find the healthiest option.&nbsp;</li>
<li>Consider Personal Training: If you're still unsure about food labels, In-Shape Fitness offers <a href="https://www.inshape.com/personal-training" rel="follow">personal training</a>, and a trainer can help you understand food labels and create a diet plan that works for your fitness goals.&nbsp;</li>
</ul>
&nbsp;
<h3>Make Food Labels Your Friend!&nbsp;</h3>
Don't let food labels scare you. They're there to help you make smart choices. By understanding them, you can fuel your body with the right foods and reach your gym goals faster. Happy eating!&nbsp;
&nbsp;

Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!

Cut Through the Confusion: Navigating Food Labels

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;
&nbsp;
<h3>1. Greek Yogurt with Honey and Nuts&nbsp;</h3>
A creamy, crunchy, and naturally sweet snack loaded with protein.&nbsp;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
<h3>2. Cottage Cheese with Fruit&nbsp;</h3>
A refreshing and protein-rich snack with a mix of sweet and tangy flavors.&nbsp;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
<h3>3. Protein Energy Bites&nbsp;</h3>
No-bake, bite-sized energy boosters perfect for meal prep.&nbsp;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
<h3>4. Hummus with Veggies&nbsp;</h3>
A simple, nutritious, and fiber-rich snack.&nbsp;
Ingredients:&nbsp;
<ul>
<li>&frac12; cup hummus (4&ndash;5g protein)&nbsp;</li>
<li>1 cup sliced veggies (carrots, cucumbers, bell peppers, celery)&nbsp;</li>
</ul>
Instructions:&nbsp;
<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>
&nbsp;
<h3>5. Simple Tuna or Chicken Salad on Whole-Grain Crackers&nbsp;</h3>
A high-protein, savory snack that&rsquo;s perfect for busy days.&nbsp;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
These quick, high-protein snacks are perfect for keeping you full and energized. Enjoy while staying on track with your fitness goals!&nbsp;

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!

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;
&nbsp;
<h3>Why Deep Breathing Matters&nbsp;</h3>
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;
<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>
&nbsp;
<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>
&nbsp;
<h3>Make It a Daily Habit&nbsp;</h3>
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;
Start today&mdash;take a deep breath in&hellip; and out. Feels good, right? &nbsp;
&nbsp;
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">here</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;

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

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;
&nbsp;&nbsp;
<h3>1. Swim or Walk Laps (5&ndash;10 minutes)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: 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;
&nbsp;
<h3>2. Standing Mountain Climbers (3 sets, 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: 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;
&nbsp;
<h3>3. Side Leg Lifts (3 sets, 10 reps each side)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: 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;
&nbsp;
<h3>4. Arm Circles (3 sets, 20 seconds each direction)&nbsp;</h3>
Equipment: Pool &nbsp;
How To: 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;
&nbsp;
<h3>5. Rotations/Twists (3 sets, 30 seconds)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: 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;

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 ...

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;
&nbsp;
<h3>1. Stay Hydrated&nbsp;</h3>
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;
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;
&nbsp;
<h3>2. Balance Your Meals&nbsp;</h3>
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;
&nbsp;
<h3>3. Satisfy Smartly&nbsp;</h3>
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;
&nbsp;
<h3>4. Get Enough Sleep&nbsp;</h3>
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;
&nbsp;
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;
&nbsp;
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;
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">here</a>.

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

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;
&nbsp;
<h3>1. Unreal Candy&nbsp;</h3>
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;
&nbsp;
<h3>2. Siete Almond Flour Tortillas&nbsp;</h3>
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;
&nbsp;
<h3>3. Chomps Beef Sticks&nbsp;</h3>
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;
&nbsp;
<h3>4. That&rsquo;s It Bars&nbsp;</h3>
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;
&nbsp;
<h3>5. Jackson&rsquo;s Sweet Potato Chips&nbsp;</h3>
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;
&nbsp;
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;

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

5 Must Have Costco Finds

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;
&nbsp;
<h3>1. Keep It Short and Sweet&nbsp;</h3>
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">HIIT</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;
&nbsp;
<h3>2. Plan Ahead&nbsp;</h3>
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">FitStart</a>.&nbsp;
&nbsp;
<h3>3. Try Exercise Snacking&nbsp;</h3>
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;
&nbsp;
<h3>4. Focus on Consistency Over Perfection&nbsp;</h3>
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;
&nbsp;
<h3>5. Add Movement into Your Day&nbsp;</h3>
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;
&nbsp;
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;

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

How to Stay Consistent Even When Short on Time

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;
&nbsp;
<h3>1. Green Goddess Salad&nbsp;</h3>
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;
Ingredients:&nbsp;
<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>
&nbsp;
For the Dressing:&nbsp;
<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>
&nbsp;
Directions:&nbsp;
<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>
&nbsp;
<h3>2. Berry Bliss Spinach Salad&nbsp;</h3>
This light and refreshing salad is packed with antioxidants and a hint of sweetness, making it a perfect balance of healthy and delicious.&nbsp;
Ingredients:&nbsp;
<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>
Directions:&nbsp;
<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>
&nbsp;
<h3>3. Crispy Chickpea Kale Salad&nbsp;</h3>
Packed with plant-based protein and crunch, this salad is both hearty and delicious!&nbsp;
Ingredients:&nbsp;
<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>
&nbsp;
Directions:&nbsp;
<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>
&nbsp;
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;

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

3 Fresh and Easy Salad Recipes

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;
&nbsp;
<h3>Signs Your Pelvic Floor Needs Some Love&nbsp;</h3>
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;
&nbsp;
<h3>How to Strengthen Your Pelvic Floor&nbsp;</h3>
The good news? Strengthening your pelvic floor is easier than you think. A few key exercises can make a big difference. &nbsp;
Full-Range Squats: Engage your pelvic floor while building lower body strength.&nbsp;
<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>
&nbsp;
<h3>Stronger Pelvic Floor, Stronger You&nbsp;</h3>
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;
&nbsp;
Looking for guidance? Book a free <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">FitStart</a> with one of our personal trainers.&nbsp;
&nbsp;

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

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;
&nbsp;
<h3>1. Up Your Weight &nbsp;</h3>
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">personal trainer</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;
&nbsp;
<h3>2. Push Yourself &nbsp;</h3>
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">HIIT</a>, <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow">cycling</a>, <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">Yoga</a>, or a <a href="https://www.inshape.com/studio-classes/studio-classes/strength" rel="follow">strength</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;
&nbsp;
<h3>3. Take Your Workout Outside &nbsp;</h3>
With the weather warming up, why not swap the treadmill for a <a href="https://www.inshape.com/amenities-activities/swimming" rel="follow">swim</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">aqua</a> class, the pool is a refreshing way to stay active as summer approaches.&nbsp;
&nbsp;
<h3>4. Set a Springtime Goal&nbsp;</h3>
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;
&nbsp;
<h3>5. Refresh Your Routine&nbsp;</h3>
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;
&nbsp;
<h3>6. Stay Consistent&nbsp;</h3>
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;
&nbsp;
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;

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

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;
&nbsp;
<h3>Week 1: Gratitude Journal&nbsp;</h3>
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;
&nbsp;
<h3>Week 2: Daily Movement&nbsp;</h3>
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">Yoga</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;
&nbsp;
<h3>Week 3: Digital Detox&nbsp;</h3>
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;
&nbsp;
<h3>Week 4: Acts of Kindness&nbsp;</h3>
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;
&nbsp;
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;
&nbsp;
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">here</a>!&nbsp;

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

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;
&nbsp;
Ingredients:&nbsp;
<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>
Directions:&nbsp;
<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>
&nbsp;
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;
&nbsp;
Want to make it even more filling? Throw in some chia seeds or oats for an extra boost of fiber!&nbsp;

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

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.
&nbsp;
<h3>1. Spinach and Ricotta Stuffed Portobello Mushrooms with a Balsamic Glaze&nbsp;</h3>
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;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
<h3>2. Zucchini Noodles with Turkey Meatballs and Marinara&nbsp;</h3>
Swap out traditional pasta for zucchini noodles to keep things light while still enjoying the comfort of spaghetti and meatballs.&nbsp;
Ingredients:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
<h3>3. Mediterranean Stuffed Bell Peppers with a Light Side Salad&nbsp;</h3>
Loaded with protein and Mediterranean flavors, these stuffed peppers are a vibrant and tasty way to enjoy a healthy meal together.&nbsp;
Ingredients:&nbsp;
<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>
For the Salad:&nbsp;
<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>
Instructions:&nbsp;
<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>
&nbsp;
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;

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.

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.
&nbsp;
<h3>1. Stick to a Sleep Schedule&nbsp;</h3>
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;
&nbsp;
<h3>2. Create a Nighttime Routine&nbsp;</h3>
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;
&nbsp;
<h3>3. Optimize Your Sleep Environment&nbsp;</h3>
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;
&nbsp;
<h3>4. Time Your Workouts Right&nbsp;</h3>
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;
&nbsp;
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;

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">here</a>!&nbsp;

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 ...

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;
&nbsp;
<h3>1. <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">Zumba</a>&nbsp;</h3>
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;
&nbsp;
<h3>2. <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow">Cycle</a>&nbsp;</h3>
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;
&nbsp;
<h3>3. <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">Yoga</a>&nbsp;</h3>
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;
&nbsp;
<h3>4. <a href="https://www.inshape.com/studio-classes/studio-classes/barre-pilates" rel="follow">Pilates</a>&nbsp;</h3>
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;
&nbsp;
<h3>5. <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a>&nbsp;</h3>
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;
&nbsp;
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;
Refer your bestie <a href="https://rewards.inshape.com/referral/" rel="follow">here</a>!&nbsp;

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 ...

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;
&nbsp;
<h3>Warm-Up: Dynamic Duo Stretching (5 minutes)&nbsp;</h3>
Start with some partner stretches to get your bodies ready for action.&nbsp;
Back-to-Back Twists: Sit back-to-back, link arms, and twist your torsos in opposite directions to stretch your core and back.&nbsp;
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;
High-Five Lunges: Step forward into lunges and give each other a high-five as you alternate legs.&nbsp;
&nbsp;
Time to kick things up a notch!&nbsp;
&nbsp;
<h3>Circuit 1: The Power Couple Challenge&nbsp;</h3>
Partner Squats (3 sets of 15): Stand facing each other and hold hands. Squat simultaneously while maintaining balance and encouraging each other.&nbsp;
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;
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;
&nbsp;
<h3>Circuit 2: Cardio Connection&nbsp;</h3>
Partner Sprint Drills (3 rounds): Take turns sprinting short distances while your partner cheers you on.&nbsp;
Jump Rope Relay (2 minutes): Use a single jump rope and take turns jumping for 30 seconds each.&nbsp;
Shadow Boxing (2 minutes): Face each other and mimic boxing moves (jabs, hooks, and ducks) for a fun and energetic workout.&nbsp;
&nbsp;
<h3>Circuit 3: Core Crush&nbsp;</h3>
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;
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;
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;
&nbsp;
<h3>Cool Down: Partner Yoga Poses (5 minutes)&nbsp;</h3>
Finish strong with some calming partner yoga poses.&nbsp;
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;
Seated Forward Fold with Support: Sit facing each other, hold hands, and take turns gently pulling the other into a forward fold.&nbsp;
Heart-Opener Pose: Stand back-to-back, link arms, and lean away from each other to open up your chest and shoulders.&nbsp;
&nbsp;
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;
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;
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;

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

Our Favorite Workout for You and Your Sweetheart

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;
&nbsp;
<h3>1. Front Squat (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: 5 to 10-pound Dumbbell, kettlebell, or medicine ball&nbsp;
How To: 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;
&nbsp;
<h3>2. Overhead Press (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbells, kettlebell, or medicine ball&nbsp;
How To: 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;
&nbsp;
<h3>3. Staggered Stance Deadlift (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbells or a kettlebell&nbsp;
How To: 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;
&nbsp;
<h3>4. Dumbbell Halo (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell or kettlebell&nbsp;
How To: 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;
&nbsp;
<h3>5. Plank (3 sets, 15&ndash;30 seconds)&nbsp;</h3>
Equipment: Floor mat&nbsp;
How To: 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;

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.

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;
&nbsp;
<h3>Why Cardio Matters&nbsp;</h3>
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;
&nbsp;
<h3>How Much Cardio Do You Need?&nbsp;</h3>
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;
&nbsp;
<h3>Easy Ways to Add Cardio to Your Routine&nbsp;</h3>
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 <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">Zumba</a> class or combine cardio with strength training through a high-intensity interval training (<a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a>) session, it's a great way to save time while getting the benefits of both. &nbsp;
&nbsp;
<h3>Signs You&rsquo;re on Track &nbsp; &nbsp;&nbsp;</h3>
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;
&nbsp;
<h3>Let&rsquo;s Celebrate Heart Health Month Together!&nbsp;</h3>
This February, challenge yourself to prioritize your heart. Whether it&rsquo;s a brisk walk or a <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> class, every little bit counts. Remember, your heart works hard for you, give it the love and care it deserves!&nbsp;

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?

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;
&nbsp;
<h3>1. Iced Matcha Latte with Coconut Milk&nbsp;</h3>
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;
How to Order: Ask for a tall iced matcha latte with coconut milk.&nbsp;
Nutrition Facts: 90 calories, 4g fat, 9g carbs (with coconut milk).&nbsp;
Pro Tip: Add a drizzle of honey or agave for natural sweetness without the refined sugar!&nbsp;
&nbsp;
<h3>2. Iced Latte with Almond Milk and Sugar-Free Vanilla Syrup&nbsp;</h3>
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;
How to Order: Ask for a tall, iced latte with almond milk and sugar-free vanilla syrup.&nbsp;
Nutrition Facts: 100 calories, 4g fat, 10g carbs (with almond milk and sugar-free syrup).&nbsp;
Pro Tip: Add a shot of espresso to kick up the caffeine without extra calories!&nbsp;
&nbsp;
<h3>3. Cappuccino with Oat Milk&nbsp;</h3>
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;
How to Order: Ask for a tall cappuccino with oat milk.&nbsp;
Nutrition Facts: 100 calories, 4g fat, 10g carbs (with oat milk).&nbsp;
Pro Tip: Sprinkle a bit of cocoa powder or cinnamon on top for a cozy twist!&nbsp;
&nbsp;
<h3>4. Americano with Pumpkin Spice Cold Foam&nbsp;</h3>
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;
How to Order: Ask for a tall Americano with pumpkin spice cold foam (and opt for almond milk for a lighter option).&nbsp;
Nutrition Facts: 75 calories, 3g fat, 12g carbs (with almond milk and pumpkin spice cold foam).&nbsp;
Pro Tip: For an even lighter version, request sugar-free pumpkin syrup in the cold foam!&nbsp;
&nbsp;
<h3>5. Cappuccino&nbsp;</h3>
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;
How to Order: Request a tall Cappuccino with nonfat milk.&nbsp;
Nutrition Facts: 80 calories, 0g fat, 12g carbs (with nonfat milk)&nbsp;
Pro Tip: Request a dusting of cocoa powder or cinnamon for extra flavor without the calories.&nbsp;
&nbsp;
<h3>6. Chai Tea&nbsp;</h3>
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;
How to Order: Ask for a tall Chai Tea (not the latte).&nbsp;
Nutrition Facts: 0 calories, 0g fat, 0g carbs&nbsp;
Pro Tip: Add a splash of oat milk and a pump of sugar-free vanilla for a touch of sweetness and creaminess.&nbsp;
&nbsp;
<h3>7. Iced Passion Tango Tea&nbsp;</h3>
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;
How to Order: Request a tall Iced Passion Tango Tea unsweetened.&nbsp;
Nutrition Facts: 0 calories, 0g fat, 0g carbs&nbsp;
Pro Tip: Ask for it unsweetened and add a slice of lemon for an extra zing.&nbsp;
&nbsp;
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;

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

7 Smarter Starbucks Orders You’ll Love

If you haven&rsquo;t heard, Sarah Bawa is making a name not only at <a href="https://www.inshape.com/amenities-activities/racquetball" rel="follow">In-Shape</a>, 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;
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;
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;
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;
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;

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!

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;
&nbsp;
<h3>1. Sheet Pan Dinners&nbsp;</h3>
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;
&nbsp;
<h3>2. Salad Jars&nbsp;</h3>
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;
&nbsp;
<h3>3. Freezer-Friendly Meals&nbsp;</h3>
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;
&nbsp;
<h3>4. Snack Packs&nbsp;</h3>
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;
&nbsp;
<h3>5. Overnight Oats&nbsp;</h3>
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;
&nbsp;
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;
&nbsp;
Looking for healthy lunch or dinner ideas? Get recipes from our <a href="https://www.inshape.com/blog/healthy-recipes" rel="follow noopener" target="_blank">blog</a>!&nbsp;

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

Building strength isn&rsquo;t just about lifting weights or running faster. It&rsquo;s also about improving <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow noopener" target="_blank">mobility, stability, and balance</a>&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;
<h3>1. Prevent Injuries Before They Happen&nbsp;</h3>
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;
<blockquote>
&nbsp; &ldquo;I love mobility and balance because it has given me confidence to overcome the fear of falling!&rdquo; &ndash; Lynda&nbsp;
</blockquote>
&nbsp;
<h3>2. Improve Posture for Long-Term Health</h3>
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.
&nbsp;
<h3>3. Build Confidence to Try New Things&nbsp;</h3>
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;
<blockquote>
&nbsp; &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;
</blockquote>


<h3>4. Enhance Everyday Movement&nbsp;</h3>
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;
<blockquote>
&nbsp; &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;
</blockquote>
&nbsp;
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. <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> and experience the benefits firsthand!&nbsp;

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

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;
&nbsp;
<h3>1. Surround Yourself with Like-Minded People:</h3>
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;<a href="https://www.inshape.com/small-group-training" rel="follow noopener" target="_blank">Small Group Training</a> or join a <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">Studio Fitness class</a> to meet others who are chasing their best selves.&nbsp;
&nbsp;
<h3>2. Connect to Wellness Wednesday:</h3>
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;<a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">Wellness Wednesday</a>, where we dive into topics on physical, social, emotional, and mental well-being, giving you tools to elevate your health and wellness journey.&nbsp;
&nbsp;
<h3>3. Practice Positive Self-Talk:</h3>
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;
&nbsp;
<h3>4. Celebrate Small Wins:</h3>
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;
&nbsp;
Remember, mastering your mindset is a journey, not a destination. Start with these tips and watch your outlook and results, transform!&nbsp;

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

4 Tips to Master Your Mindset

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;
&nbsp;
<h3>Boost Your Metabolism&nbsp;</h3>
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;
&nbsp;
<h3>Burn Fat, Not Muscle&nbsp;</h3>
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;
&nbsp;
<h3>The Afterburn Effect&nbsp;</h3>
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;
&nbsp;
<h3>Build Strength and Confidence&nbsp;</h3>
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;
&nbsp;
<h3>Start Today&nbsp;</h3>
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;
Not sure where to start or feeling overwhelmed? Book a free <a href="https://www.inshape.com/personal-training" rel="follow">FitStart</a> session, and let our trainer guide you with a personalized plan to bring your goals within reach!&nbsp;
&nbsp;
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;

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

Why Weightlifting Will Help You Lose Weight

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;
&nbsp;
<h3>1. Chia Seed Pudding&nbsp;</h3>
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;
&nbsp;
<h3>2. Roasted Chickpeas&nbsp;</h3>
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;
&nbsp;
<h3>3. Greek Yogurt and Fruit&nbsp;</h3>
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;
&nbsp;
<h3>4. Veggies and Hummus&nbsp;</h3>
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;
&nbsp;
<h3>5. Apple Slices and Almond Butter&nbsp;</h3>
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;
&nbsp;
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;

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

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;
&nbsp;
<h3>1. Walking with Incline (1 set, 8 minutes)&nbsp;</h3>
Equipment: Treadmill or hill&nbsp;
How To: Set the incline to 3&ndash;7%. Walk at a moderate pace. Hold on to the rails if needed for support.&nbsp;
&nbsp;
Rest: 2 minutes&nbsp;
&nbsp;
<h3>2. Biking (1 set, 8 minutes)&nbsp;</h3>
Equipment: Recumbent or spin bike&nbsp;
How To: Adjust the seat so your legs fully extend while pedaling. Use higher resistance for more of a challenge.&nbsp;
&nbsp;
Rest: 2 minutes&nbsp;
&nbsp;
<h3>3. Rower/ Marpo Rope/ Handbike (1 set, 8 minutes)&nbsp;</h3>
Equipment: Rower, Marpo Rope, or a handbike&nbsp;
How To: Focus on upper-body engagement. Set a moderate resistance level. Pace yourself for consistent effort throughout.&nbsp;
&nbsp;
Rest: 2 minutes&nbsp;
&nbsp;
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;

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.

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;
&nbsp;
<h3>1. Neck Stretch (2 sets, 20&ndash;30 seconds per side)&nbsp;</h3>
Equipment: None&nbsp;
How To: Sit or stand straight. Tilt your head toward one shoulder, bringing your ear closer. Hold, then switch sides.&nbsp;
&nbsp;
<h3>2. Shoulder Rolls (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
Equipment: None&nbsp;
How To: Sit or stand with good posture. Roll shoulders forward for 10&ndash;15 seconds, then reverse.&nbsp;
&nbsp;
<h3>3. Chest Stretch (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
Equipment: None&nbsp;
How To: Stand with feet shoulder-width apart. Clasp hands behind your back, lift arms slightly, and open your chest. Hold.&nbsp;
&nbsp;
<h3>4. Seated Forward Bend/Fold (2 sets, 30&ndash;60 seconds)&nbsp;</h3>
Equipment: Chair&nbsp;
How To: Sit with feet flat, knees bent. Hinge forward from the hips, back straight, reaching toward your toes. Hold.&nbsp;
&nbsp;
<h3>5. Hip Flexor Lunge Stretch (2 sets, 30 seconds per side)&nbsp;</h3>
Equipment: None&nbsp;
How To: Stand in a lunge, one foot forward, back leg straight. Lower hips slightly, tucking the pelvis. Hold, then switch sides.&nbsp;

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!

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;
&nbsp;
<h3>1. Seated Marches (2 to 3 sets of 20-30 seconds)&nbsp;</h3>
This move improves balance and coordination while offering a gentle cardio workout.&nbsp;
Equipment: Chair&nbsp;
How-to: 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;
&nbsp;
<h3>2. Floor Bridge (2 to 3 sets of 10 reps)&nbsp;</h3>
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;
Equipment: Floor mat&nbsp;
How-to: 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;
&nbsp;
<h3>3. Side Plank (2 to 3 sets of 15-30 seconds per side)&nbsp;</h3>
This moves builds core stability, targeting the obliques and improving overall balance.&nbsp;
Equipment: Floor mat&nbsp;
How-to: 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;
Tip: For a modified version, keep your bottom knee on the ground for support.&nbsp;
&nbsp;
<h3>4. Bird Dog (2 to 3 sets of 10 reps per side)&nbsp;</h3>
Bird Dog enhances your core strength and stability while improving coordination.&nbsp;
Equipment: Floor mat&nbsp;
How-to: 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;
Tip: Move slowly and focus on keeping your body stable throughout.&nbsp;

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>
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.&nbsp;
</div>
<div>

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{70}" paraid="1170140695">Remember Why You Started&nbsp;</h3>
</div>
<div>
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.&nbsp;

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{90}" paraid="895039783">Avoid the "I've Made It" Mentality&nbsp;</h3>
</div>
<div>
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.&nbsp;

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{110}" paraid="739709720">Focus on Non-Scale Victories&nbsp;</h3>
</div>
<div>
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.&nbsp;

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{138}" paraid="1749849171">Set New Challenges&nbsp;</h3>
</div>
<div>
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.&nbsp;

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{172}" paraid="178275828">Do not Let One Slip Turn into a Downward Spiral&nbsp;</h3>
</div>
<div>
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.&nbsp;

</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{194}" paraid="690926488">Stay Connected with Your Support System&nbsp;</h3>
</div>
<div>
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.&nbsp;
</div>
<div>

<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{214}" paraid="1383345516">Reward Yourself &nbsp;</h3>
</div>
<div>
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.&nbsp;
</div>
<div>
&nbsp;
</div>
<div>
<h3 paraeid="{3d0d1505-cadf-4816-b13d-abdb2013bf5a}{230}" paraid="138555273">Embrace the Lifestyle, Not Just the Goal&nbsp;</h3>
</div>
<div>
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.&nbsp;
</div>
<div>
&nbsp;
</div>
<div>
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!&nbsp;
</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.

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;
&nbsp;
<h3>1. Switch Up Your Routine&nbsp;</h3>
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;
&nbsp;
<h3>2. Focus on Nutrition&nbsp;</h3>
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;
&nbsp;
<h3>3. Get Serious About Rest and Recovery&nbsp;</h3>
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;
&nbsp;
<h3>4. Set New Goals and Track Your Progress&nbsp;</h3>
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;
&nbsp;
<h3>5. Consider a <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">Personal Trainer</a></h3>
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;
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;

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

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;
&nbsp;
<h3>Personalized Attention in a Social Setting&nbsp;</h3>
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;
&nbsp;
<h3>Experience of Quality Training&nbsp;</h3>
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;
&nbsp;
<h3>Motivation Through Group Dynamics&nbsp;</h3>
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;
&nbsp;
<h3>Versatile and Varied Workouts&nbsp;</h3>
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;
&nbsp;
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;

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>
Build foundational strength by targeting major muscle groups in the upper and lower body. This workout improves functional fitness, posture, and overall power.&nbsp;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></h4>
&nbsp;
<h3>1. Squats (3 sets of 12 reps)&nbsp;</h3>
Focus: Strengthens quads, glutes, hamstrings, and core, enhancing lower body strength and mobility.&nbsp;
How-to: 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;
Tip: Add more weight to increase intensity over time.&nbsp;
&nbsp;
<h3>2. Push-ups (3 sets of 12 reps)&nbsp;</h3>
Focus: Targets chest, shoulders, triceps, and core, building upper body and core strength simultaneously.&nbsp;
How-to: 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;
Tip: For more difficulty, elevate your feet or try explosive push-ups.&nbsp;
&nbsp;
<h3>3. Dumbbell Rows (3 sets of 12 reps per side)&nbsp;</h3>
Focus: Strengthens upper back, shoulders, and biceps while improving posture and pulling power.&nbsp;
How-to: 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;
Tip: Use heavier weight to increase strength gains gradually.&nbsp;
&nbsp;
<hr>
&nbsp;
Wednesday Core Strength&nbsp;
Strengthen and stabilize your core with exercises that target all angles of the abdominal muscles, improving posture and balance.&nbsp;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></h4>
&nbsp;
<h3>1. Planks (3 sets of 15-second holds)&nbsp;</h3>
Focus: Builds core stability while engaging the glutes, shoulders, and lower back.&nbsp;
How-to: Hold a forearm plank, keeping your body in a straight line from head to heels.&nbsp;
Tip: Gradually increase hold time as your strength improves.&nbsp;
&nbsp;
<h3>2. Side Planks (3 sets of 15 seconds per side)&nbsp;</h3>
Focus: Targets obliques and enhances side-to-side stability, improving overall core strength.&nbsp;
How-to: Lie on one side, supporting your body with your forearm and feet stacked. Lift your hips until your body forms a straight line.&nbsp;
Tip: Modify by lowering your knees to the floor if needed.&nbsp;
&nbsp;
<h3>3. Bicycle Crunches (3 sets of 15 reps per side)&nbsp;</h3>
Focus: Engages the obliques and rectus abdominis for a strong, toned midsection.&nbsp;
How-to: Lie on your back, lifting your shoulders and legs off the ground. Bring your elbow to the opposite knee in a pedaling motion.&nbsp;
Tip: Move slowly to maximize tension on your abs.&nbsp;
&nbsp;
<hr>
&nbsp;
<h2>Friday Full-Body Strength&nbsp;</h2>
Activate all major muscle groups with exercises that enhance strength, endurance, and stability for full-body fitness.&nbsp;
&nbsp;
The Routine &nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzGNpy07AabCwwwiNqErfzX" rel="follow noopener" target="_blank">Week 8 - Video Exercise Demonstrations</a></h4>
&nbsp;
<h3>1. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
Focus: Strengthens glutes, hamstrings, lower back, and core while improving posterior chain power.&nbsp;
How-to: 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;
Tip: Keep your back flat and shoulders back for proper form.&nbsp;
&nbsp;
<h3>3. Lunges (3 sets of 12 reps per leg)&nbsp;</h3>
Focus: Builds strength in quads, glutes, and hamstrings while improving balance and coordination.&nbsp;
How-to: 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;
Tip: Increase step depth for more intensity.&nbsp;
&nbsp;
<h3>4. Shoulder Presses (3 sets of 12 reps)&nbsp;</h3>
Focus: Strengthens shoulders, triceps, and upper back, improving pushing power and overhead stability.&nbsp;
How-to: 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;
Tip: Keep your core tight to stabilize your body during the movement.&nbsp;

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>
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;
&nbsp;
The Routine&nbsp;
<h3><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow">Week 6 - Video Exercise Demonstrations</a> 1. Squats (3 sets of 15 reps)&nbsp;</h3>
How-to: 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;
Focus: Strengthens quads, glutes, hamstrings, and core.&nbsp;
Tip: Gradually increase weight or add more reps each week to build strength.&nbsp;
&nbsp;
<h3>2. Lunges (3 sets of 15 reps)&nbsp;</h3>
How-to: 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;
Focus: Builds strength in quads, glutes, and hamstrings while improving balance.&nbsp;
Tip: Increase step depth for more intensity.&nbsp;
&nbsp;
<h3>3. Push-ups (3 sets of 15 reps)&nbsp;</h3>
How-to: Start in a plank position. Lower your chest to the ground until elbows are at a 45-degree angle, then push back up.&nbsp;
Focus: Targets chest, shoulders, triceps, and core.&nbsp;
Tip: Use a weighted vest or elevate your feet for added difficulty.&nbsp;
&nbsp;
<hr>

<h2>Wednesday Core Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow noopener" target="_blank">Week 6 - Video Exercise Demonstrations</a> 1. Planks (3 sets of 15 reps)&nbsp;</h4>
How-to: Hold a forearm plank, keeping your body in a straight line from head to heels.&nbsp;
Focus: Builds stability and strengthens your core, glutes, and shoulders.&nbsp;
Tip: Gradually increase hold time as you progress.&nbsp;
&nbsp;
<h3>2. Leg Raises (3 sets of 15 reps)&nbsp;</h3>
How-to: 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;
Focus: Targets lower abs and hip flexors.&nbsp;
Tip: Place your hands under your hips for extra support if needed.&nbsp;
&nbsp;
<h3>3. Crunches (3 sets of 15 reps)&nbsp;</h3>
How-to: Lie on your back with knees bent and hands behind your head. Lift your upper body toward your knees, then lower back down.&nbsp;
Focus: Strengthens upper abs and improves core endurance.&nbsp;
Tip: Move slowly to maximize tension in your abs.&nbsp;
&nbsp;
<hr>

<h2>Friday Full-Body Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyAX0hShWUmAuFJ3H-jCfeR" rel="follow noopener" target="_blank">Week 6 - Video Exercise Demonstrations</a> 1. Deadlifts (3 sets of 15 reps)&nbsp;</h4>
How-to: 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;
Focus: Strengthens glutes, hamstrings, lower back, and core.&nbsp;
Tip: Keep your back flat and shoulders pulled back for proper form.&nbsp;
&nbsp;
<h3>2. Overhead Presses (3 sets of 15 reps)&nbsp;</h3>
How-to: 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;
Focus: Builds strength in shoulders, triceps, and upper back.&nbsp;
Tip: Keep your core tight to stabilize your body during the movement.&nbsp;
&nbsp;&nbsp;
<h3>3. Push-ups (3 sets of 15 reps)&nbsp;</h3>
How-to: 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;
Focus: Works chest, shoulders, triceps, and core.&nbsp;
Tip: For more difficulty, elevate your feet or try explosive push-ups.&nbsp;
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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>
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;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></h4>
<h3>1. Squats (3 sets of 15 reps)&nbsp;</h3>
Focus: Strengthens the quads, glutes, hamstrings, and core. Squats are fundamental for building leg strength and improving mobility.&nbsp;
How-to: 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;
Tip: Increase weight as you progress.&nbsp;
&nbsp;
<h3>2. Glute Bridges (3 sets of 15 reps)&nbsp;</h3>
Focus: Targets the glutes and lower back while activating your core. This exercise helps improve hip stability and power.&nbsp;
How-to: 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;
Tip: Hold at the top for a few more seconds to increase intensity.&nbsp;
&nbsp;
<h3>3. Lunges (3 sets of 15 reps per leg)&nbsp;</h3>
Focus: Builds strength and endurance in the quads, glutes, hamstrings, and calves, while improving balance and coordination.&nbsp;
How-to: 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;
Tip: Increase your weight for an added challenge.&nbsp;
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<hr>
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<h2>Wednesday Upper Body Strength&nbsp;</h2>
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;

The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></h4>
<h3>1. Dumbbell Curls (3 sets of 12 reps)&nbsp;</h3>
Focus: Isolates and strengthens the biceps, helping you improve your arm definition and functional pulling strength.&nbsp;
How-to: 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;
Tip: Keep your elbows close to your sides for proper form.&nbsp;
&nbsp;
<h3>2. Push-ups (3 sets of 12 reps)&nbsp;</h3>
Focus: Targets the chest, shoulders, triceps, and core, building upper body and core strength simultaneously.&nbsp;
How-to: Start in a plank position. Lower your chest to the floor, then push back up.&nbsp;
Tip: Modify by dropping to your knees if needed.&nbsp;
&nbsp;
<h3>3. Triceps Dips (3 sets of 12 reps)&nbsp;</h3>
Focus: Strengthens the triceps, shoulders, and chest, improving arm definition and pushing power.&nbsp;
How-to: 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;
Tip: Extend your legs further for added difficulty.&nbsp;
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<hr>
<h2>Friday Full-Body Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbyd2ZGRW31z0CnzBdgQKROm" rel="follow noopener" target="_blank">Week 7 - Video Exercise Demonstrations</a></h4>
<h3>1. Planks (3 sets of 12-second holds)&nbsp;</h3>
Focus: Builds stability and strength while engaging the glutes, shoulders, and lower back. A strong core supports better posture and balance.&nbsp;
How-to: Hold a forearm plank, keeping a straight line from head to heels.&nbsp;
Tip: Gradually increase the duration as you get stronger.&nbsp;
&nbsp;
<h3>2. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
Focus: Strengthens the glutes, hamstrings, lower back, and core. Deadlifts are key for developing posterior chain power and improving functional strength.&nbsp;
How-to: 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;
Tip: Keep your back flat and engage your core throughout.&nbsp;
&nbsp;
<h3>3. Overhead Presses (3 sets of 12 reps)&nbsp;</h3>
Focus: Builds strength in the shoulders, triceps, and upper back, improving pushing power and shoulder stability.&nbsp;
How-to: Hold 5 to 8-pound dumbbells at shoulder height. Press them overhead until your arms are fully extended, then return.&nbsp;
Tip: Keep your core tight for stability.&nbsp;

Momentum Week 7: Workout of the Week

Momentum Workout of the Week: Week 7

<h2>Monday Full-Body Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
Each exercise targets key muscles to enhance overall strength and stability.&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a></h4>
<h3>1. Squats (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Strengthens quads, hamstrings, glutes, and core.&nbsp;
Tip: Keep your weight on your heels and maintain a neutral spine throughout.&nbsp;
&nbsp;
<h3>2. Deadlifts (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Targets hamstrings, glutes, lower back, and core.&nbsp;
Tip: Keep your back flat and your core engaged for proper form.&nbsp;
&nbsp;
<h3>3. Push-ups (3 sets of 12 reps)&nbsp;</h3>
How-to: Start in a plank position, hands slightly wider than shoulder-width apart. Lower your chest toward the ground and push back up. &nbsp;
Focus: Builds chest, shoulders, triceps, and core strength.&nbsp;
Tip: Modify by starting on your knees if needed and focus on a controlled movement.&nbsp;
&nbsp;
<hr>

<h2>Wednesday Core Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
Strengthen and stabilize your core with these targeted exercises.&nbsp;
<h4><a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a></h4>
<h3>1. Planks (3 planks held for 30-45 seconds each)&nbsp;</h3>
How-to: Hold a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and glutes.&nbsp;
Focus: Builds core stability and strengthens shoulders.&nbsp;
Tip: Breathe steadily and avoid letting your hips sag.&nbsp;
&nbsp;
<h3>2. Side Planks&nbsp;</h3>
How-to: 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;
Focus: Targets obliques and improves lateral core strength.&nbsp;
Tip: Keep your body straight and avoid twisting or sagging.&nbsp;
&nbsp;
<h3>3. Seated Twists (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Strengthens obliques and enhances rotational core strength.&nbsp;
Tip: Keep your movements controlled and your back straight.&nbsp;
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<hr>
<h3></h3>
<h2>Friday Upper Body Strength&nbsp;</h2>
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;
&nbsp;
The Routine&nbsp;
These moves target the upper body, improving strength and muscle endurance.&nbsp;
&nbsp;<a href="https://www.youtube.com/playlist?list=PLxfVuDNNlsbzTjxZxdWiJwcrSt9JxvQXb" rel="follow noopener" target="_blank">Week 5 - Video Exercise Demonstrations</a>
<h3>1. Dumbbell Rows (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Strengthens upper back, lats, and shoulders.&nbsp;
Tip: Keep your core tight, straight posture, and avoid rounding your back.&nbsp;
&nbsp;
<h3>2. Shoulder Presses (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Targets shoulders, triceps, and upper back.&nbsp;
Tip: Engage your core to maintain balance and avoid arching your back.&nbsp;
&nbsp;
<h3>3. Bicep Curls (3 sets of 12 reps)&nbsp;</h3>
How-to: 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;
Focus: Builds biceps and forearm strength.&nbsp;
Tip: Keep your elbows close to your body and control each rep for maximum effectiveness.&nbsp;

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

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