Hind Siddhaarth

With Jay Cutler.@ Jay Cutler 😎

" The Best Workout Routine To Do With Your Significant Other "😊🤜

The Warm-Up :
Let this be 10-30 minutes of blood pumping, heart rate bumping cardio that you each choose. It’s the “getting ready” portion of the workout date and everyone prepares differently. Maybe you both want to run on the treadmill together? Perhaps one of you prefers five minutes on the bike and foam rolling while the other stair climbs? What matters is you’re fired up and ready to light it up together through this next series of exercises!

Round 1 – Best Way to the Heart is Through the Stomach :
This starting round is all about getting the entirety of the body into beast mode with a focus on your core. Do the following workout routine all in a row as quickly as you can, three times through. Rest as needed, but keep your hustle high!
*20 Partner Crunch/Squat-Sits (both of you each do a set)– One of you lays down on the mat with your heels tucked, ready to crunch. The other will anchor their partners feet by standing on them AND holding a down-squat position. Keep your hands high to make the cruncher stretch for it! Hold this while your cohort crunches it out then switch!
*30 “Showdown” Planks Claps– Get in a straight arm plank position facing your partner (who is doing the same). Make sure you’re an arms width apart and your feet are in a wide stance. Then, simply alternate hand claps with each other!
*20 Crunch Tosses– Grab a weighted ball of some sort (preferably a soft wrapped one) and lay down on your backs with the bottoms of your feet about a foot away from each other’s. One of you starts with the ball and crunches up, tossing the ball to your partner in the process. Your partner, seated and waiting for the ball will catch it, drop down, crunch up, and toss it back!
*10 Partner Crawl-and-Jumps– Have one of you get in a downward dog position (hips high enough to crawl under) and have your partner crawl under you while avoiding touching your knees to the ground. Once the crawler has made their way to the other side you’re going to stand up and jump the downward dogger (who has now lowered their hips into a plank) leaving the crawler right back where they started, getting into a downward dog pose immediately. Now the roles reverse! Repeat!

Round 2 – Love is a Battlefield :
This next round is going to wear your arms out! You’ve been warned. Do the following exercises all in a row as quickly as you can, three times through. Rest as needed but again, move quickly!

*20 Partner Crunches– Line up in push-up position facing one another. One of you does a push-up then holds while the other does a push-up, then holds. Repeat for 20 reps. Feel free to modify with your knees down! Just be sure to make sure your hips travel with you to the floor.
*20 Dumbbell Daps– Grab a pair of dumbbells that you feel comfortable and confident enough in holding out at shoulder height with your arms fully extended. Keep your palms facing each other at all times. One of you starts with your dumbbells extended inside the dumbbells of your partner. You’re then going to raise your dumbbells, give the top of theirs a little “bonk” with yours, then bring your dumbbells outside of theirs making the two of you switch positions. Now they “bonk” your dumbbells in the same fashion! Repeat!
*20 Band “See-Saws”– Grab a resistance band and then have each of you grab one end. Stand in a shoulder width stance facing each other far enough away so that there is tension on the band while still allowing you room to move it. One of you will raise the end of your band all the way up overhead with their arms extended, engaging the back/shoulder/core/leg muscles while the other drives their end down while hinging at the waist (like you’re hiking a football) with their arms fully extended (engaging all the same muscles). Find a rhythm and build a burn together!
*30 Jumping Jacks– Nothing fancy here… just both of you doing 30 jumping jacks.

Round 3 – Do the Leg Work :
This last round will finalize the workout and get you one step closer to cuddle time. Just…be sure to shower first. Sticking to the same format as the rest do the following exercises all in a row as quickly as you can, three times through. Rest as needed but keep moving!

*15 Partner Jump Squats– Get in squat position. Squat. Jump as high as you can as you come up. Once you’ve done this, then your partner does the same. The goal is to look like a couple of pistons roaring!
*20 Lateral Lunge Hand-Offs– Grab a weighted ball of your choice and stand side to side. Make sure you’re about a foot away from one another and in a super wide stance. Wider than it feels like you should be at first. This is important for the range of motion. One of you will start with the ball and lateral lunges towards your partner while the other person is lateral lunging towards you as well. Once you hand the ball off, both of you will lateral lunge away from other before repeating back to center and handing the ball off again. Repeat!
*20 Lunge Battles (each leg!)– This can be done side to side or facing each other since all that really matters is that you have space to stationary lunge. One of you will start out with doing five lunges while the other holds the down lunge position. Once the lunger has completed five reps, they will now be the one to hold the down lunge position while the other partner does their set of five lunges. Repeat until you’ve both completed 20 lunges… then do the same thing on the other leg!
*50 Squat-Sit Patty Cakes– Get in a down squat position facing each other. You need to be close enough to play a game of “patty cake” (high five across the body, clap in the center, repeat other side). Do 50 of these! You have to do a lot in order to build that longevity burn! 😎

" Shut up & train " 😎💪🏋️‍♂️

" HUNGRY FOR MORE " 💪💪💪

ADDICTION 🏋️‍♂️🏋️‍♂️🏋️‍♂️

" Great things take time " 🙂

" Little progress to heavy results " 😎

" 5 Things Your Trainer Wishes You Were Doing, But Aren’t "

In a perfect world, you would listen to every single thing your trainer asks you to do and life would be magical and wonderful. But we don’t live in a perfect world which means some of your trainer’s advice gets overlooked. Why does that matter? Fair question! It matters because there are certain habits that help enhance the existing work you’re doing in the gym and in the kitchen. Read on to find out which habits will help you make the most out of your workouts and healthy eating habits!

Moving more with 20-minute workouts :
The Department of Health recommends, “150 minutes of aerobic and 75 minutes of vigorous activity” across a week. As a coach, I’m focused on the quality of time spent, and 20 minute workouts with just a few moves can have a big impact on your health. By decreasing the time, we can increase short bursts of intensity which is ideal for burning fat, building strength, and improving cardiovascular function. Most importantly though, these workouts can be done anywhere, anytime!
Here’s an example of workout I would assign my clients to complete on a day they couldn’t make it to the gym.
20 mountain climbers
10 squats
5 burpees

Making slightly better food choices :
Most people know what they’re supposed to eat, but don’t follow through. As a coach, it’s my job to help my clients identify where they’re at. I want my clients to have a healthy inclusive, not exclusive, mindset about food and often that means setting really small, attainable goals to build confidence and comfort with change.
Some ideas to get you started:
Every time you eat lunch, make sure you include veggies into your meal
No matter what time you eat breakfast, include a protein
Any carbohydrate you purchase must list fiber in the nutrition facts

Foam rolling :
Flexibility, tissue resilience, and mobility can be greatly affected when fascia is bound up or ‘knotted.’ Fascia is what holds us together! It’s a web of connective tissue formed in bands that wraps around all the internal parts of the body from head to toe and fuses it together. Repetitive motions, prolonged dehydration, or tissue trauma can cause fascia to become rigid.

Putting longevity on your radar :
How we age is almost entirely up to us. To ensure your aging trajectory is as functional as possible, you need to begin thinking about how you want to age. The work you’re putting in now will create your future. If you picture yourself playing with your grand kids, traveling in retirement, preventing metabolic dysfunction, and beyond, the time is now to act on your health and fitness. You need a full-spectrum approach that includes a well-rounded training, nutrition, socialization, and emotional resilience. Often, people think about this too late because they make false assumptions about aging. Now, more than ever people are living happy and healthy lives into their 90 s. Checkout one of our favorite Anytime Fitness success stories, Betty Lou, who after breaking the world record for planking, has her eyes set on the senior Olympics.

" To achieve more & more " 🏋️‍♂️