Greetings, OwnPace Athletics community! As we stride through our journeys of personal growth, athletic improvement, and wellness, it's essential to give our bodies the nourishment and care they deserve. This season, we're excited to invite you to embark on a revitalizing journey with us—a Juice Cleanse powered by EatClean!
The holiday season is a time of joy, celebration, and, let's be honest, indulgence. With all the delicious treats and festive feasts, it can be a challenge to stay on track with your fitness and nutrition goals. But fear not, OwnPace Athletics clients! We've got you covered with a guide on how to eat smart during the holidays, complete with sample meal ideas for breakfast, lunch, dinner, and snacks.
For the month of March, we’ll be performing 100 kettlebell swings a day. 3100 kettlebells swings for the month is the goal. If you miss a day, add it onto the next day, or spread it over a couple of days. Before you start this challenge, I would like you to weigh yourself and take before photos because if you truly complete this challenge it will transform you.`
Greetings, OwnPace Athletics community! As we stride through our journeys of personal growth, athletic improvement, and wellness, it's essential to give our bodies the nourishment and care they deserve. This season, we're excited to invite you to embark on a revitalizing journey with us—a Juice Cleanse powered by EatClean!
The holiday season is a time of joy, celebration, and, let's be honest, indulgence. With all the delicious treats and festive feasts, it can be a challenge to stay on track with your fitness and nutrition goals. But fear not, OwnPace Athletics clients! We've got you covered with a guide on how to eat smart during the holidays, complete with sample meal ideas for breakfast, lunch, dinner, and snacks.
For the month of March, we’ll be performing 100 kettlebell swings a day. 3100 kettlebells swings for the month is the goal. If you miss a day, add it onto the next day, or spread it over a couple of days. Before you start this challenge, I would like you to weigh yourself and take before photos because if you truly complete this challenge it will transform you.`
Hi OwnPace family,
Hope everyone is doing well. October is the start of the 4th quarter and from my 10+ years of experience, its the make or break month. Let me explain….
October is the beginning of the change in weather, which generally means most people become less active. It’s also the beginning of the “holidays”, starting with halloween, then thanks giving, all the holiday parties, christmas and new years eve. During this pivotal 3 month period, people gain on average 3 - 10lbs.
🚨 February’s Fitness Challenge🚨
This months challenge will be 100 kettlebell swings each day! 💪
Don’t have a Kettlebell? Instead you can use a dumbbell!
Kettlebell Weight Recommendation
*Females 35 lbs
*Males 35+ lbs
*make sure you get a weight that matches your skill level
There are several benefits to the kettle bell swing!
1. It’s a full body workout!
2. Strengthen Weak muscles!
3. Improve your posture!
4. Improve your balance
5. Low risk for injury
To keep track of your progress from start to finish - take a before picture at the beginning of the month and an after photo at the end!
Last thing, please share and tag @ownpace.athletics in the video so we can share with the community!
Let’s get swinging 💯
Click the image above to access the Keep it 100 challenge!
Each day is based on the primal movement patterns that are fundamental movements developed in utero; twist, push, pull, bend, squat, lunge and gait. For the Millennials this may sound like a game of bop-it. Training these movement patterns will help correct your form, increase muscle definition, enhance neuromuscular strength and prevent injury.
On the following pages you will find equipment recommendation, the workout schedule and 2022 fitness and personal goal setting worksheets.
Make sure you consult with your personal trainer and primary care physician prior to beginning this challenge if you're not an Own Pace Client.
Own Pace Athletics will participate in the Ronald McDonald House of DE run/walk 5k on August 28, 2021 in Wilmington, DE at the Rockford Park.
If you can’t make that date there are other options; you can run virtually on your own August 28, 2021 - September 18, 2021 or you can run in Lewes, DE at Irish Eyes on September 18, 2021. If you don’t care to run virtually or in-person, you can always make a donation to support the Ronald McDonald House of DE.
“We're fundraising to keep families together and close to the care and resources they need. The Ronald McDonald House of Delaware provides a safe, affordable “home-away-from-home” to families of seriously or chronically ill or injured children who are being treated at area hospitals and operates 2 Ronald McDonald Family Rooms within pediatric units in hospitals across Delaware.
In addition to providing a place to stay, the House offers nurturing and supportive environments where families can be together and find comfort.”
Own Pace Athletics Team Sign Up: https://give.rmhde.org/team/364110
Additional Fundraiser Details & Registration info: https://give.rmhde.org/event/go-the-distance-run-walk/e327732
“The Ronald McDonald House of DE does a good job at supporting the families who’s children are being treated at the local hospitals in DE. I’ve volunteered here in the past by providing the residents with Easter egg baskets and cooking dinner for them and it’s been nothing short of rewarding. Helping others and giving back to the community are really important to me, because nothing is worth having if I can’t share it or give to others.”
Feel free to contact me if you have any questions.
Erin
Own Pace Athletics has finally launched its clothing collection on the website, HERE! We’ve sold so many before the launch, now there are only select sizes available. Get yours before they’re gone!
Hey, I know the gym is closed today due to the weather. Here is a workout for you to do.
Go for as many rounds as possible and send your videos to me so I can post them on the ownpace page.
thank you :)
I know first hand sometimes we don’t see as much progress as we envisioned, so my goal with this is to show you ways to start seeing progress immediately.
Does this sound like you? You have a workout program, even a diet plan, but somehow the progress isn’t happening. There are a number of other reasons that may be impacting your results.
Hi OwnPace Family,
This first episode of train the body will focus solely on Nutrition because that’s one area I get the most questions and there appears to be the most confusion. Nutrition is without a doubt the biggest part of health and fitness which is why I like to keep it simple so it’s easy to adhere to.
In this first stage we are going to do something very fundamental that everyone can follow which is addition of nutrients and subtraction of sugar.
ADDITION & SUBTRACTION
Adding nutrients is simply adding real whole food items into your day such as greens (spinach, kale etc), seeds (chia seeds, flax seeds etc), or any fresh fruit or vegetable with any meal.
For Subtracting sugar, I want you to think of all the ways you take in refined sugar in a day and just swap out or eliminate one. For example, if you drink a sugary beverage try replacing it with water which automatically shaves off a few calories.
The goal is to make a small daily commitment and sticking to it. Any thing you add or subtract daily is a win, and when you start to win everyday, that turns into a habit.
Hope everyone is doing well and having a great summer and making the best of our circumstances. As we are all mostly out of the quarantine and able to go out side with more things open, I’ve noticed a good amount of the population is more health conscious. This new health conscious world has more people exercising, trying to eat better, paying more attention to their mental, etc. This new way of life falls right into the OwnPace way.
As a trainer, one of the most frustrating things clients talk to me about is being able to consistently keep the weight they lose off. As you can see, every other day there is someone with a new guide telling you how their way is better and the big companies are also taking advantage by creating new pills, equipment etc. A new research, stated that “weight loss” is currently the #1 consumer spending subject in America.
From my experience the hardest part about getting healthy and staying in shape isn’t working out, the confusion always comes with nutrition and what to eat. “What am I supposed to eat” and “What can I eat” are the questions I get the most.
At OwnPace, it’s my mission to help you develop healthy eating habits for life.
