Welcome to The Ultimate Wellness Circle October!
Hello Friends!
Here’s what’s in the hopper for September!
This month’s health and fitness topics include:
Recipes: 10 great new recipes for fall.
Workout 1: “10 Minute Abs and Core” + “Full Body Baby” with video instruction from Coach Alycia Gillis
Music Playlist: A really fun and lively playlist from DJ and Master Spin Instructor Elizabeth Hill
Simply scroll down this page to access all of your recipes, workouts and Bonus material for September!
Love,
Lisa
October Recipes
Awesome Autumn: 10 Recipes to FALL in love with!
Fall in Aspen is beautiful. The air is crisp and clean, the leaves are golden and the markets are full of great seasonal produce like apples, pears, butternut squash, warming spices + pumpkin everything! These recipes are what remind me most of fall…Hearty dishes that will keep you healthy and warm as our weather changes. I hope you love them as much as I do!
Download The Recipes
October Playlist
1. Doo Wop (That Thing) by Lauryn Hill
2. Runnin’ Down a Dream by Tom Petty
3. Bad Girls (Gigamesh Remix) by Donna Summer
4. Batshit by Sofi Tukker
5. Jump by Van Halen
6. Burning by Maggie Rogers
7. My Prerogative by Bobby Brown
8. Don’t Change by INXS
9. Baby One More Time by Britney Spears
10. Titanium by David Guetta & Sia
11. Thriller by Michael Jackson
Workout 1:
10 Minute Ab + Core Circuit
Thank you to Coach Alycia for being my fitness model this month! Alycia is the Fitness Director at the Snowmass Club.
When done right, ab circuits can make a solid workout all on their own. This workout can be done in just 10 minutes and will leave you feeling strong and energized.
The circuit is made up of 4 exercises, and we recommend that you rest for 30-60 seconds after completing the first round. You won’t need any equipment—just enough space to roll out a yoga mat and get started.
Do 5 Rounds for a full workout. Beginners start with 2 rounds. Check the video for form demonstration.
1. Snap: Bear To Plank X 10
2. Reverse Curl X 10
3. Alternating Side Plank X 10
4. Double Crunch X 10
Workout 2
Full Body Baby…Supersets
Do 2-3 sets of each SUPERSET. Move straight from exercise 1 to exercise 2 without rest. Rest between sets.
Superset 1:
Reverse Lunge X 20 (Total)
Start by standing straight and engaging your core. Then take a step backwards with your left foot. Bend your right knee until it’s at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position.
Plank Climbers + Sit Back X 10
Plank variations are always great for core and upper body strengthening. This one adds a cardio component that will get your heart rate up.
Superset 2:
Lateral Squat X10
I love these. By moving side to side for the squat you are forcing more muscle activation in your legs, specifically the outer and inner thighs.
Rear Extension + Reverse Flye X 10
Keep your back and core engaged the entire time as you first draw the weights straight back and then lift laterally, engaging the muscles of the upper middle back.
Superset 3:
Glute Bridge with Weight X 20
My favorite exercise for glute activation. Raise your hips up to the ceiling, squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees. Lower down to the ground for 1 rep.
Hamstring Walkouts X 5
This one is harder than it looks which is why we are starting with just 5 reps. Great for Hamstring strength and pelvic stability. Maintain a strong bridge throughout the movement. Walk out for 4 small steps, walk back for 4 small steps for 1 rep.
Superset 4
Alternating Single Leg Deadlift X 10
A “hinge” movement that is great for strengthening your behind! Keep your back flat and abs engaged throughout the movement.
Plank Knee To Nose X 10
I love all plank variations! This one is a classic, working upper body, core and abs. Start in a strong plank position. Engage the abs as you bring the knee towards the nose. alternating.
