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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of :
Sam Hawley
The Fitness Prescription

I hope you enjoy these tips. Feel free to browse our extensive archive for past posts and tips.
**As with all fitness activities, please consult your physician before participating in any activity or diet.

If you wish to receive day-to-day fitness advice, click the link below to follow them.

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Quick At-Home Workout

11/26/2013

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You can do these exercises in your home or in your hotel room!

1.) Leg adductors: From a side plank position, place one leg on a chair or table and the other hanging below. Bring the hanging leg toward the elevated leg. Do for time or reps!

2.) 4 way planks: Hold each of these positions for time (30 seconds- 1 minute).

3.) Squat kicks: Make sure to squat with your knees staying behind your toes. Do for time or reps!

Enjoy your holidays!

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Amazing Races- Family Fun

11/19/2013

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With all of the different kinds of races out there, I thought it would be useful to have a list based on theme and length. You can even plan a year-long fitness theme around attending all different types of runs in your area, or all of the same type of runs around the country. Get out and get your cardio on in style!

Paint and color runs

Color Run: 5k where you get packets of powder paint dumped on you while you run! Its a blast and the proceeds go to various charities. Happens all over the US throughout the year and is known as the "happiest 5k on the planet".

Color Me Rad: 5k with tons of color and vibrant paints everywhere while you run.

Zombie runs
Zombie run: 5k obstacle course where you act as either a zombie or survivor during the race and run for your life! Sound like too much fun?

Tough runs
Spartan Race: an obstacle course with options of 3 mile or 8 mile challenges. For the tough and rugged, this is a blast, but it does include cold water and electric shock!

Tough Mudder: A hard-core obstacle course to test your strength and stamina. Course is over 10 miles and keeps you guessing.

Mud run: A shorter obstacle run, but with all the fun of running through mud courses.

Hero Rush: Live out your dreams of being a firefighter! 4 miles of mud running and training.

Other themes
Foam Festival: 5k run that is a giant foam party! Check out

Livingsocial Dance Party: 5k with music and fun! Check out for more details.

Superhero half marathon: A half marathon where people feel, look, and act like their favorite superheroes! This sounds like a blast.

Run Disney: A marathon at Disneyland?? I can't think of anything more happy than ending a 26 mile race surrounded by Disney characters!

Undie run: A run for charity that happens at college campuses all over the country!

Have any more that you want to add/ really recommend? Let us know in a comment :)

***Post in honor of my Aunt completing her first half marathon this weekend! I am so proud of her and her accomplishments :)

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Circuit Training (small space)

11/12/2013

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With little room and time to train while on vacation or in the home, it is hard to come up with a useful circuit that gets your blood pumping without bothering the neighbors or forcing you to get out of the house. Here is a circuit just for you: the traveling, the studying, and the busy of this world.

Try as many sets as you can accomplish in the time you have (so do an AMRAP--as many reps as possible--in 20 minutes, if that is the amount of time you have available).

1.) Abdominal holds: Pick yourself up from the table and hold your legs straight out for as long as you can (shoot for 10-15 seconds).

2.) Up-down planks: Hold plank position and drop each arm to your elbows and get back up, one arm at a time. Do this as fast as possible within your time goal (try 1 minute).

3.) Upright rows: Using your small duffel bag of heavy items (as explained in an earlier post), get into a good squat position, as pictured, and keep your back straight. Lift the bag straight back from starting position, only engaging your arms and upper back. (Do these for 30 seconds to a minute).

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Unique Healthy Snacks

11/6/2013

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Sometimes, we just do not have time to put together healthy snacks or room to pack enough for an entire vacation. I have found some healthy snacks with bar codes and ingredients that you can pronounce, that taste great, and that will keep you from feeling guilty about snacking. Enjoy these hidden treasures of the grocery store!

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