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Welcome To The Nancy Rose Performance Blog!

By Nancy Rose 8 months ago 1 comment

Welcome to the Nancy Rose Performance blog – a project and space that we are so excited to share with you!

These Health Myths Are Probably A Part Of Your Weekend Routine

By Taylor A. 1 years ago No comments

Loverboy knows: we're all working for the weekend. Unfortunately, some common health myths are undoing the hardest work that we do (invest in ourselves) on a weekly basis.

How To Stay Calm On Your Commute

By Taylor A. 1 years ago No comments

Rushing. Tussling. Fighting traffic. Whatever your mode of transportation, the commute is one of those things in life that's going to be exponentially worse if you're in a bad mood. Here's how to check-up and meet this chaos with grace.

The Perfect Beach Workout Circuit

By Taylor A. 1 years ago 1 comment

Image via Tony Webster // CC BY

A day at the beach can mean many different things. For us, it's an opportunity to take advantage of one of the best workout devices ever created: sand!

When it comes to working out, sand is an incredible multiplier - it can turn even the most basic movement such as walking or jogging into a motion that activates all new muscles that solid, steady ground could never offer. Why is sand your best workout partner? Working out in sand forces you to work harder while simultaneously absorbing the hard impacts of exercise that usually tax your joints.

If sand can do all that with just running and walking, think what it could do with a full HIIT circuit? Prepare to get twice the bang for your buck with this Shape Magazine sandblasting 31-minute beach workout:

0 to 3 minutes
Warm up with a brisk walk or an easy jog.

3 to 7 minute
Do each move below for 30 seconds:
Run at a fast pace.
Side shuffle with right foot leading.
Side shuffle with left foot leading.
Run backward.
Repeat the circuit once.

7 to 10 minutes
Run at a moderate pace.

10 to 12 minutes
Do 15 reps each of the jumping moves below. Repeat the circuit as many times as you can.

1. Tuck
Jump as high as you can, pulling knees toward chest. Extend legs downward as you land with knees soft. That’s 1 rep. Repeat as quickly as you can.

2. Skater
Pushing off with right foot, jump left, landing on left foot (knees soft) and sweeping right leg behind and across; reach right fingertips to left toes. Quickly repeat on the other side. That’s 1 rep. Continue alternating sides.

3. Broad Jump
Jump as far forward as you can. Land softly in a squat. That’s 1 rep. Do 15 reps.

12 to 15 minutes
Run at a fast pace.

Love this seaside circuit? See the final 15 minutes here on Shape Magazine.

Something to add? Leave your thoughts below or tweet us @NancyRosePerf

4 Ways To Stay Healthy While Traveling

By Taylor A. 2 years ago 1 comment

Traveling is one of the greatest ways we can spend our lives. More and more people are choosing experiences over ownership. Here's now to manage your routine while your out of your element.

How To Be Sore, The Right Way

By Taylor A. 2 years ago No comments

Sometimes, post-workout pain is a good thing.

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