Full Body Strength Circuit (Intermediate to Advanced)

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Full Body Strength Circuit (Intermediate to Advanced)

This 45-minute full-body circuit is designed to challenge your strength, endurance, and stability — all in one efficient session you can do anywhere.

You’ll need a set of dumbbells, a resistance band, and TRX straps (if available). Whether you’re at home, the gym, or even outside, this workout builds total-body strength while keeping your heart rate elevated.

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Lower Body Workout: Quad & Hamstring Focused Workout for Strength, Tone & Balance

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Lower Body Workout: Quad & Hamstring Focused Workout for Strength, Tone & Balance

If you want stronger, more sculpted legs, this workout is for you. It’s designed to target your quads and hamstrings — two of the most powerful muscle groups in your body — to help you build balanced strength, improve performance, and boost your metabolism.

By working both the front and back of your legs, you’re not only building muscle but also supporting joint stability and overall lower body function. When these muscles are strong, everything from walking to running to lifting feels smoother and more powerful.

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15 Minute Core Circuit: Strength, Sculpt & Stabilize

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15 Minute Core Circuit: Strength, Sculpt & Stabilize

A strong core is more than just toned abs — it’s the powerhouse of your entire body. Your core supports your posture, balance, and stability in every movement you make — from lifting groceries to crushing your workouts. When your core is strong, you move with more control, prevent injuries, and feel more confident in your body overall.

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30 Ways To Stay Active During The Holidays (without missing out)

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30 Ways To Stay Active During The Holidays (without missing out)

If you’re like me, the holidays can feel a little challenging.
Out of my normal routine, more entertaining, more food I don’t typically eat… I start to feel out of sorts.

Over the years, I’ve realized that staying connected to a few foundational habits helps me feel grounded — and one of those is movement. For me, movement is non-negotiable. It keeps me clear-headed, calm, and connected to my goals — even during the busiest season.

If you’re looking to keep your momentum going without feeling deprived or disconnected, here are 30 ways to stay active (and balanced) through the holidays.

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Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

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Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

One of the biggest challenges we see in our fitness retreat guests is that they are time starved. And let’s be honest, who isn’t, right? Most people are juggling a lot today - family, career, health, relationships, finances, etc. Our goal is to provide easy tools and resources for you to take advantage of to make life just a little bit easier.

If you’re short on time but want maximum results, Metcon workouts (short for metabolic conditioning) might be your new go-to. These workouts combine strength and cardio in high-intensity intervals designed to improve endurance, power, and calorie burn — both during and after your session.

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10 Ways to Mix Up Your Walks for Fitness, Energy, and Fun

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10 Ways to Mix Up Your Walks for Fitness, Energy, and Fun

Walking is one of the most underrated forms of exercise — simple, accessible, and effective for almost every age and fitness level. You can do it anywhere, anytime, with no equipment required.

Whether you’re trying to lose weight, boost your mood, improve heart health, or just move more during your day, walking can help you get there. Research shows that walking regularly can support better cardiovascular health, strengthen muscles and joints, improve digestion, and even enhance creativity and mental clarity.

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Make a Splash with Pool HIIT: A Brain + Body Boosting Workout You’ll Actually Look Forward To

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Make a Splash with Pool HIIT: A Brain + Body Boosting Workout You’ll Actually Look Forward To

If you’re looking to shake up your fitness routine this summer, it might be time to take your sweat session to the water. High-Intensity Interval Training (HIIT) in the pool is not only an incredibly effective way to torch calories, tone muscles, and boost endurance — it’s also kind on your joints and refreshing on a hot day. Even better? Pool HIIT benefits your brain just as much as your body.

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5 Benefits of Water Workouts (plus a High Intensity Pool Workout)

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5 Benefits of Water Workouts (plus a High Intensity Pool Workout)

Water workouts are often underrated, but they offer incredible benefits for people of all fitness levels. Whether you’re looking for a low-impact option, a way to add resistance to your workouts, or an opportunity to challenge yourself with high-intensity movements, the pool is a fantastic tool for exercise. Water workouts can also be a great way to cross-train, offering a refreshing change from traditional land-based workouts. Plus, they are perfect for vacations or indoor pools during the winter months, ensuring you can stay active year-round. Here are five key benefits of water workouts and a sample high-intensity pool workout to get you started!

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