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Norda 005: redefining trail-running performance footwear

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Norda 005: redefining trail-running performance footwear


Since its launch in 2021, Canadian footwear company, norda, has been consistently pushing the boundaries of trail-running footwear by blending high performance with sustainable materials. With their latest revolutionary release, the 005, they’ve created a race-day shoe that is not only lightweight and soft, but also designed to last you 1,000 kilometres (a racing season or two)—a concept virtually unheard-of in the industry.

As norda’s founder and CEO, Nick Martire (who is fond of car analogies), puts it, “We are here to build Lamborghinis. If it is not the finest, it cannot bear the norda name.”

Norda 005
Photo: norda

The inspiration behind the norda 005 stems from a glaring issue: most super (racing) shoes are not designed to last–they perform well for one, or possibly two, races. This approach didn’t sit well with norda, a company committed to creating products that prioritize both performance and longevity. By leveraging revolutionary materials like bio-based Dyneema—the strongest and lightest fibre on Earth—and incorporating Arnitel’s cutting-edge super foam midsole cushioning, norda aimed to craft a shoe that would redefine what’s possible in trail running. 

The 005 took nearly two years to develop, and involved countless iterations, athlete feedback and a commitment to perfection. The 005 was built from scratch, featuring entirely new technology and design elements. “Everything was new,” explains Louis-Martin Tremblay, norda’s head of design. “We wanted it to be the lightest, strongest and most durable shoe ever made.”

The 005 has already proven its speed and capability on the global stage. Canadian ultrarunner Ray Zahab and American ultrarunner Jason Schlarb were the first athletes to test the 005 extensively, with Schlarb achieving podium finishes at the UTMB Oman and Hardrock 100 while wearing the prototype. And Quebec’s Jean-François Cauchon wore the 005 en route to his course-record-setting performance at the 2024 Quebec Mega Trail 100-mile race.

Superior materials make a superior product

The shoe’s strength begins with the upper, which is made almost entirely of bio-based Dyneema, an ultra-strong and super lightweight polyethylene fibre used in bulletproof vests, motorcycle helmets and fishing lines. Weight for weight, Dyneema is about 15 times stronger than steel and is designed to allow natural foot splay while providing exceptional durability and breathability–perfect for tackling some of the toughest ultra-trail races in the world like Hardrock 100, Western States 100 or Badwater 135. With Dyneema, there’s no need for overlays, because the material is incredibly strong. It’s highly abrasion-resistant and won’t puncture or tear, giving racers the confidence that the upper won’t let them down halfway through their 100K race.

Norda 005
Photo: norda

When Martire and Tremblay began designing the midsole, they knew Arnitel’s TPEE foam would be perfect for the project. (Arnitel is a super foam that delivers the highest rebound and resilience in the industry. While most traditional racing shoes involve some compromise between energy return and longevity, the 005 excels in both, thanks to the Arnitel midsole.) Rather than a carbon-fibre plate embedded in the midsole, Martire decided to make the 005’s midsole 100 per cent Arnitel. (Previously, the highest percentage of Arnitel used in a racing midsole was 30 per cent.)

The reason brands haven’t made a shoe of 100 per cent Arnitel in the past comes down to two things: cost and availability. Arnitel foam is more expensive compared to traditional materials like EVA, which many brands use due to lower production costs. Arnitel foam might also not be as readily available or widely used in the industry as other foams, making it harder for some brands to source. Similar to shoes with a midsole plate, the 005’s midsole is highly responsive, and also protective: “Our athletes have never felt rebound like this,” says Tremblay. “And the recovery time after racing with a shoe like this is much faster.”

In a trail shoe with the most advanced upper and midsole in the world, the outsole had to be equally good. The 005’s outsole features Vibram’s most advanced rubber compound to date–Vibram MegaGrip Elite. “We wanted the outsole to be as trustworthy as a seatbelt,” Martire says. This innovative material provides excellent, reliable traction, particularly on descents and in unpredictable conditions. As Martire puts it, “When you’re so confident that you won’t slip or slide, that’s where the 005 changes things.” Lab tests by norda show that this outsole is 15 per cent grippier than the 002’s. 

Norda 005
Photo: norda

The 005 combines three of the most advanced technologies in the running shoe industry—Dyneema, Arnitel and Vibram MegaGrip Elite—for the first time. When you combine three of the best, you get a shoe that delivers on performance, durability and sustainability. 

Challenges and breakthroughs

Developing the 005 did not come without hurdles. The team encountered significant challenges, particularly with the Dyneema upper, which had never been used in a performance running shoe. Tremblay tells Canadian Running they wanted to work with the world’s strongest material to develop a seamless and blister-free upper that could withstand tough conditions and terrain. But the process required extensive trial and error: “We had to scrap almost everything a year into development,” Tremblay reveals. “We were learning as we were building it, so we had to get back to the roots and figure out what we were trying to accomplish.”

The midsole also presented a unique challenge; Tremblay says it went through more than 100 iterations before they found the perfect formula, balancing rebound, density and durability. The team wanted trail runners to be able to feel the terrain under their feet, which meant they didn’t want a stack height that was too high. It was challenging to find the sweet spot between cushioning and ground feel.

Norda 005
Photo: norda

But they evidently hit the sweet spot; Martire recalls asking Schlarb to use the prototype while training in Oman, without racing in it, so as not to spark curiosity about the shoe before it was ready for market. Schlarb ignored Martire’s request–and finished on the podium. “I had a rocket in my bag,” Schlarb texted. “So why not use it?” 

The design philosophy 

The development process for the 005 involved seven prototype iterations before the team agreed on the final design. Tremblay knew the shoe didn’t need to be flashy; its cutting-edge features would speak for themselves and make it stand out in the world of trail-running footwear. “When norda designs a shoe, we aren’t just looking at what is in front of us in the trail industry,” he says. “We are aware of what other leading brands are doing, but we are mostly inspired by adjacent industries and do not look to footwear, because our innovation goal is so much higher than what currently exists from the major brands.”

Norda’s commitment to sustainability is also evident in the 005’s design. While Martire notes that no shoe can be entirely recycled into another, the Arnitel midsole uses up to 30 per cent recycled compounds, and the materials’ durability ensures the shoe lasts significantly longer than anything else on the market. With a lifespan of more than 1,000 kilometres, the 005 offers unmatched value, allowing most serious ultra-trail runners to get through a year of racing with just two pairs.

Norda 005
Photo: norda

Norda’s broader mission is to create performance products that leave a positive legacy. “There are 22 billion shoes sent to landfills every year,” says Martire. “The best thing we can do at norda is create a product that lasts longer.”

The market

Designed primarily as a race-day shoe, the norda 005 can help any trail runner reach new heights. “This shoe is for anyone who wants to achieve their full potential,” says Martire. “Whether you’re competing at elite levels or pushing personal limits, the 005’s combination of cutting-edge technology and durability makes it up to the task.”

More than just a trail shoe, the 005 is a statement from the Montreal-based brand—a bold proclamation that performance, sustainability and design excellence can all coexist in a shoe that looks like a piece of art.

Norda 005
Photo: norda

For runners who are ready to take on the pinnacle of innovation, the 005 will be available worldwide in mid-March on norda’s website  (nordarun.com), priced at US$325 and C$325—a nod to the brand’s Canadian roots. This is a “top of the line” shoe; Martire says the price reflects a brand that’s pushing performance and responsibility, premium materials and premium craftsmanship. 

The launch of the 005 signals a pivotal moment for the running footwear industry and invites other brands to rethink their approach to sustainability and performance. By setting new standards, norda not only enhances the athlete’s experience but also contributes to a more conscientious future for footwear design.

Produced in partnership with norda



Larry Puckett Manages His Health Like He Runs His Business

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Larry Puckett Manages His Health Like He Runs His Business


As CEO of Theon Global, a holistic supplement company, Larry Puckett oversees a product lineup that includes Alpha Bios, a mineral supplement containing humic and fulvic acids; Onyx, a black seed oil; and AE17, which he describes as the first fully absorbable curcumin supplement. This trait is what Puckett believes sets his products apart from others. “We use premium turmeric grown in organic regions around the world,” he says. “And we can achieve 98% absorption of what I consider the best turmeric product on the planet.”

These products have become a regular part of Puckett’s daily routine, especially since it’s been several years since he faced his own health issues more than a decade ago. While working on a gym project with fitness trainer Colin Wayne, Puckett began noticing a sudden elevation in his blood pressure—a large enough spike to nearly reach stroke levels. This condition persisted for nearly eight years, during which he says he found no resolution. “They started adding medications, but nothing worked,” he recalls. “Every new medicine created a new symptom, but it didn’t address my blood pressure.”

This experience prompted him to conduct his own research. Ultimately, he discovered that a combination of eliminating caffeine and adding L-arginine provided a solution to his health issues. However, this research led Puckett to completely overhaul not only his supplemental intake but also his overall training routine.

“L-arginine has been probably the number one thing to help me. It’s not my product, but it helps my blood flow as it should. Throughout my journey, no doctor ever checked this. It was always me searching for answers. And finally, I found it.”

Larry Puckett
Larry Puckett

A New Fitness Routine Has Become an Everyday Routine

Larry Puckett’s workday begins with team meeting to outline the plan for the week, ensuring that everyone is on the same page, knows the expectations, and is equipped to meet the daily goals. He also spends some time alone, staring at a whiteboard and writing out the company’s long-term strategies.

This routine follows his non-negotiable morning schedule, which typically starts almost immediately after he wakes up at 5 a.m. He adheres to a five-day-a-week training program at Northside Gym in Texas.

“I wanted training to be comprehensive,” Puckett says. I needed someone to hold me accountable, someone who can see things I might not and help me overcome challenges,”

The owner, Colby Davis, along with trainer Asiah West, continually adjusts his training and nutrition to meet his specific needs. “They’re phenomenal trainers, and both are competing [in bodybuilding] this year,” he says.

Each session lasts from one hour to an hour and a half. “Mondays are for legs, Tuesdays for chest, Wednesdays for back, and so on.”

Now at 58, Puckett may not be in linebacker shape, but he admits to feeling as healthy and fit as he did decades ago. When he and his wife spend their downtime playing with their grandkids, he often feels more energetic than others his age.

“I feel strong, although a little less flexible,” he says. “My recovery time is a bit slower, but other than that, I feel really good. I feel young when I’m at the gym or out shopping, especially when I see other people my age.”

Staying fit, Puckett explains, helps him stay motivated and determined in his business endeavors. He sees similarities between building a business and the training principle of progressive overload, which involves gradually increasing the body’s workload over time.

“It makes me determined,” he says. “If I want my bench press to go from 225 to 300, how do I get there? Do I need to change the angle? Is something wrong with my forearm? Am I missing something else? You’re constantly tweaking things to try to improve, and then you start to build strength. It’s the same with business.”

Sticking to the basics has proven effective for Puckett.

“There’s nothing flashy about my nutrition,” he states. “I just keep it simple.” Although he doesn’t meal prep or count macros, he adheres to tried-and-true basics. Puckett’s meal plan begins with a post-workout protein shake, followed by a breakfast of eggs, oatmeal, and fruit, and a lunch of chicken, rice or sweet potatoes, and a salad. He opts for a regular dinner and sticks exclusively to water, rarely adding any other type of drink to his diet. He believes this approach has been effective.

As he approaches 60, Puckett emphasizes that his dedicated approach to fitness is his top priority, believing that the rest of his business and family success will fall into place. Without his health, he knows firsthand that achieving his goals would be a long shot.

“Fitness is the core of everything,” he says. “If you can’t commit to the most basic thing—taking care of your body—how can you excel at anything else? That’s why I get up at five o’clock every day and ensure I hit the gym before anything else. That way, nothing can interfere with prioritizing my fitness. I have five granddaughters, and I can’t keep up with them if I don’t stay in shape.”



Runner served with restraining order after baton attack

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Runner served with restraining order after baton attack


After appearing to strike her opponent in the head with a baton during a 4 × 200m relay race last week, a video of which quickly went viral, Alaila Everett of Portsmouth, Va., spoke out, claiming the incident was an accident. “I would never do that on purpose,” she said, explaining that she had lost her balance mid-race. “It’s not in my character.” But, according to local news, Everett has been receiving death threats and has now been served with a restraining order by the victim’s family.

“Her arm was hitting the baton like this,” Everett said, re-enacting the incident in a video on Good Morning America. “Until she got a little ahead, and my arm got stuck [behind her] and it rolled up her back. I lost my balance when I pumped my arms again. She got hit.”

After being hit, Kaelen Tucker of Brookville High School immediately grabbed the back of her head and ran off the track. She was later diagnosed with a concussion and possible skull fracture. Race officials quickly disqualified the I.C. Norcom team for runner interference and unsportsmanlike conduct.

runner attacked by baton
Photo: Good Morning America

Online, Everett says she’s been receiving death threats and being called racial slurs. Her family was served with court papers by the Tuckers, who are seeking a protective order against Everett; they will be required to make an appearance before a judge.

The Tuckers told 10 News they have yet to receive an apology from Everett, but Everett claims to have been blocked by Tucker on social media.

High school athlete smacks runner in the head with relay baton

No apologies or explanations were made by Everett or her team immediately following the incident last week, but I.C. Norcom’s athletic director has since apologized to the Tucker family on behalf of the Everett family.



Amid Push For Equity, Some Say Workers With Disabilities Need Subminimum Wage

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Amid Push For Equity, Some Say Workers With Disabilities Need Subminimum Wage


HARTFORD, Conn. — Dan Lenz always wanted to work and have an apartment of his own — a simple wish that his mother, Fay Lenz, said posed challenges for the Avon resident with intellectual disabilities and autism.

But Lenz said her son has thrived in the workforce for 20 years and now works at an electrical and building infrastructure company in West Hartford that pays workers with disabilities less than minimum wage. The company is one of several that holds a certificate under Section 14(c) of the Fair Labor Standards Act to pay workers a subminimum wage.

Now Lenz fears that HB 5607, a proposed state law by Rep. Steven Winter, D-94, that would eliminate the subminimum wage, will also eliminate jobs for people like her son.

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Advocates of the bill say it is about fairness and dignity for workers with disabilities but opponents like Fay Lenz say it is not a given that workers like her son will find other jobs.

“They do not have enough employers who are hiring people with disabilities and educating employers to the fact that people with disabilities have skills,” Fay Lenz said. “Some kids may never be able to develop skills to be paid minimum wage.”

Lenz said keeping the subminimum wage does not mean she is opposed to workers with disabilities being paid the state’s full minimum wage of $16.35 an hour.

“Until we can get the correct support in place and get the jobs, we are dumping our kids into nothing,” she said.

Winter said that the New Haven Commission on Disabilities reached out to him about filing the bill, referring to it as an issue of fairness and how “we treat people with disabilities.”

Winter said the elimination of subminimum wage is important for creating a work environment where community members have pathways to grow.

He said 14 states have eliminated the subminimum wage including Alaska, Maine, Maryland, New Hampshire, Oregon, Washington, Hawaii, Colorado, California, Delaware, South Carolina and Rhode Island. He added four other states are phasing out subminimum wage for workers with disabilities.

He added that where states have adopted legislation to end subminimum wage, employment of adults with cognitive disabilities has increased.

Stephen Morris, executive director of The Arc of the Farmington Valley, Inc. (Favarh), a private provider for the Department of Developmental Services (DDS), said that while universal minimum wage is a laudable goal, the elimination of 14(c) certificates would result in job loss for hundreds of workers with intellectual and developmental disabilities.

“These workers possess valuable skills and a strong desire to contribute, but may not match conventional productivity expectations,” Morris said in his written testimony Feb. 20 at the Labor and Public Employees Committee. “Rather than excluding them from the workforce entirely, the 14(c) certificate creates opportunities for meaningful employment that might otherwise be unavailable.”

The U.S, Department of Labor sets the subminimum wage for people with disabilities, according to Juliet Manalan, director of communications for the state’s Department of Labor.

In December 2024, the federal Department of Labor announced a proposed rule that would phase out the issuance of certificates allowing employers to pay some workers with disabilities less than the federal minimum wage, according to a release from the department.

However, it is unclear under the Trump Administration if this proposed rule will be finalized.

Despite repeated attempts, no one could be reached at the U.S. Department of Labor for comment, with many email addresses from the department bouncing back as no longer valid.

Christian Allyn wrote in his written testimony in support of the proposed law on Feb. 20 that the bill is personal. He wrote that as a high school student he was paid as little as $1 per hour.

“This made me feel lesser than everyone else, which as a person with a disability, I felt that way already,” he wrote.

Francis Traceski feels differently about the bill, saying that his daughter, Lauren Traceski, who has a genetic anomaly that causes her to have an intellectual disability, would have never been employed without being paid subminimum wage for a number of years.

“There are people who might not be able to start at minimum wage,” he said. “Subminimum wage allows them to get work and have purpose.”

He added his daughter now works for minimum wage but she would not now be able to if she had not worked for many years in subminimum wage jobs.

Billy Huang, chairperson of the New Haven Commission on Disabilities, said in his testimony in support of the bill that persons with disabilities experience “lower employment rates compared with the general population, 22.5% vs 65.8% in 2024.”

He added that proponents of 14(c) have argued “the importance of the dignity of work and the value of the therapeutic nature of work but they often fail to develop initiatives to transition sheltered employment into full-time employment.

“This lack of support is inimical to the spirit of civil rights legislation such as the Rehabilitation Act of 1973 and the Americans with Disabilities Act which emphasize the need for persons with disabilities to have equal opportunities, including through employment,” he said. “Moreover, there is little empirical evidence to support that individuals under 14(c) programs ever leave such a structure and attain gainful employment like their peers.”

© 2025 Hartford Courant
Distributed by Tribune Content Agency, LLC

Jay Cutler Shares This ‘Unique’ Dumbbell Hamstring Exercise

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Jay Cutler Shares This ‘Unique’ Dumbbell Hamstring Exercise


Four-time Mr Olympia winner Jay Cutler didn’t become an icon of the sport without thinking outside the box, and in a recent Instagram post the bodybuilding legend shared a “unique” exercise that he learned while trying to make a name for himself. Fortunately, the man who would become known as “The Quad Stomper,” thanks to his epic upper legs, knew that hamstrings were an important part of shaping his limbs. Here’s how to challenge yourself, Cutler style.

“One of the most unique, and sometime challenging hamstring exercises is the dumbbell behind between the feet (leg curl),” said Cutler in a recent demonstration video for his 5.6 million IG followers. “So, back in my day, when I first started training, back in Worcester, Massachusetts, I was trying to find the best hamstring exercise and I saw this featured by a guy named Mike Francois [the 1995 Arnold Classic winner], he did this movement in his routine every single week where he would do a dumbbell between the feet lying leg curl.”

How to Do Jay Cutler’s Dumbbell Between The Legs Lying Leg Curl

This move is more challenging than the traditional machine lying leg curl because rather than lifting a mechanical bar, you will grip a dumbbell between both feet and then raise and lower the weight.

Cutler advises that this move takes “a little bit of effort and technique” but explains that because the hamstrings consist of a lot of tendons, the additional balance that it takes to hold the dumbbell and perform each curl will really hammer those hamstrings. The big man says that depending on the angle you want to get, this move can be executed on a flat, inclined, or declined bench, but he has always preferred repping this exercise out on the flat bench with 8 to 12 reps for those muscle building hypotrophy effects.

“You wanna keep that constant tension on the hamstrings,” says Cutler. “That is what is ideal about doing a hamstring movement, just like the bicep. You’re gonna pump that hamstring.” The Quad Stomper explains that developing the hamstrings is particularly important when competing, because they are revealed during the side poses on stage, so the hamstrings help to shape the entire leg.

To perform his move safely, start out with a very light dumbbell and make sure that you have the form and mobility down before increasing the load. Once you are all set, you can challenge yourself just like Jay Cutler. “Get that nice burn, and like I said, once you get it down, once you get the pattern of how to do it, the technique, it is key to building those hamstrings.”

To follow Jay Cutler on Instagram, click here. 



The Best Blueberry Smoothie (tastes like a muffin!)

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The Best Blueberry Smoothie (tastes like a muffin!)


2022-05-09 14:04:46WP_Comment Object
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[comment_content] => cant wait to make this soon can i use maple syrup as am not a big fan of dates i never had blueberry smoothie before perfect for hot days in Singapore love your recipes as always brightens up my day everyday after work
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[comment_content] => Hello, Ramya! Yes, maple syrup is a great substitution. Enjoy!
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  • says:

    cant wait to make this soon can i use maple syrup as am not a big fan of dates i never had blueberry smoothie before perfect for hot days in Singapore love your recipes as always brightens up my day everyday after work

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    • Hello, Ramya! Yes, maple syrup is a great substitution. Enjoy!

    • 2022-05-09 16:16:35WP_Comment Object
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    [comment_content] => My new favorite smoothie, so delicious and healthy!! ❤️
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    [comment_content] => Yay!! I’m so happy you tried it and enjoyed it, Linda! Thanks so much.
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  • says:

    5 stars
    My new favorite smoothie, so delicious and healthy!! ❤️

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    • Yay!! I’m so happy you tried it and enjoyed it, Linda! Thanks so much.

    • 2022-05-09 16:22:35WP_Comment Object
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    [comment_content] => Mixed berries are a great idea! And yes a little honey would be a nice addition in here. Thanks, Meghan! 🙂
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  • says:

    5 stars
    Delicious, as always! I used mixed berries cause that’s all I had and it still turned out great. I used plain Greek yogurt which made it a little tart so I might add a little honey next time.

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    • Mixed berries are a great idea! And yes a little honey would be a nice addition in here. Thanks, Meghan! 🙂

    • 2022-05-10 11:29:08WP_Comment Object
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    [comment_content] => Always on point! Just enjoyed this after a workout, what a treat! My kids enjoyed it too. We can’t wait to make it again 😊
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    [comment_content] => Aw thank you, Hayley! SO happy you all loved it 🙂
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  • says:

    5 stars
    Always on point! Just enjoyed this after a workout, what a treat! My kids enjoyed it too. We can’t wait to make it again 😊

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    • Aw thank you, Hayley! SO happy you all loved it 🙂

    • 2022-05-11 06:08:51WP_Comment Object
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  • Yummy recipe. A must try item!!!

    • 2022-05-15 15:17:01WP_Comment Object
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    [comment_content] => There is a reason a suggest ambitious kitchen to everyone and this smoothie just confirmed that! So delish. I decided to opt for only only medjool date to cute down on the sugar content. This was very feeling and loaded with fiber! Thanks for another great one.
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    [comment_content] => Aw thank you so much!! I so appreciate you sharing my blog 🥰 Happy you loved this one, Julie!
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  • says:

    5 stars
    There is a reason a suggest ambitious kitchen to everyone and this smoothie just confirmed that! So delish. I decided to opt for only only medjool date to cute down on the sugar content. This was very feeling and loaded with fiber! Thanks for another great one.

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    • Aw thank you so much!! I so appreciate you sharing my blog 🥰 Happy you loved this one, Julie!

    • 2022-05-16 10:59:04WP_Comment Object
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    [comment_content] => I added the optional lemon zest and loved the way it made the blueberry flavour even more like a baked muffin. Great smoothie!!
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    [comment_content] => Nice!! So happy you loved this one, Jessica. Thanks so much for taking the time to leave a review ❤️
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  • says:

    5 stars
    I added the optional lemon zest and loved the way it made the blueberry flavour even more like a baked muffin. Great smoothie!!

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      [comment_content] => Nice!! So happy you loved this one, Jessica. Thanks so much for taking the time to leave a review ❤️
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    • Nice!! So happy you loved this one, Jessica. Thanks so much for taking the time to leave a review ❤️

    • 2022-05-25 23:21:12WP_Comment Object
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    [comment_content] => Thanks so much!
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    • 2022-05-26 20:54:29WP_Comment Object
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    • 2022-05-31 06:24:09WP_Comment Object
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    [comment_content] => Ridiculously Good Wild Blueberry Muffin Smoothie- a must try! This smoothie is packed with wild blueberries, muffin pieces, and a hint of vanilla. It’s the perfect way to start your day or refuel after a workout. Trust us, it’s ridiculously good!
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  • 5 stars
    Ridiculously Good Wild Blueberry Muffin Smoothie- a must try! This smoothie is packed with wild blueberries, muffin pieces, and a hint of vanilla. It’s the perfect way to start your day or refuel after a workout. Trust us, it’s ridiculously good!

    • 2022-06-21 01:05:14WP_Comment Object
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    [comment_content] => This smoothie is absolutely phenomenal. It’s so rich in flavor and super filling too. I opted for cinnamon and almond extract for the add ins, and it came out perfect!!! Monique seriously has come up with the best smoothie recipes ever.
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  • says:

    5 stars
    This smoothie is absolutely phenomenal. It’s so rich in flavor and super filling too. I opted for cinnamon and almond extract for the add ins, and it came out perfect!!! Monique seriously has come up with the best smoothie recipes ever.

    • 2022-06-21 16:43:25WP_Comment Object
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    [comment_content] => My son is recovering from cleft palate jaw surgery and finally has an appetite. I made him this smoothie this morning, which he has to syringe feed, and he loved it! It was delicious with the cinnamon, nutritious, and he said he was able to imagine eating warm blueberry muffin. I will be making this again soon!
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    [comment_content] => I’m so happy you both loved it, Shelby! Wishing him a speedy recovery ❤️
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  • says:

    5 stars
    My son is recovering from cleft palate jaw surgery and finally has an appetite. I made him this smoothie this morning, which he has to syringe feed, and he loved it! It was delicious with the cinnamon, nutritious, and he said he was able to imagine eating warm blueberry muffin. I will be making this again soon!

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      [comment_content] => I’m so happy you both loved it, Shelby! Wishing him a speedy recovery ❤️
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    • I’m so happy you both loved it, Shelby! Wishing him a speedy recovery ❤️

    • 2022-07-06 16:05:49WP_Comment Object
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    [comment_content] => This smoothie is FANTASTIC! Do not skip the lemon zest, it takes it over the top. I also added one cup of frozen cauliflower. Even the mr. r1 loved this smoothie, and he usually won’t touch a smoothie that has seeds or grain in it. We took our small blender and several AK smoothie recipes on our trip to TN. Just the thing after a hike or kayak…cold, creamy and not too heavy.
    I’ve also made this with coconut water instead of milk, to restore some electrolytes to my hard working body!
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  • says:

    5 stars
    This smoothie is FANTASTIC! Do not skip the lemon zest, it takes it over the top. I also added one cup of frozen cauliflower. Even the mr. r1 loved this smoothie, and he usually won’t touch a smoothie that has seeds or grain in it. We took our small blender and several AK smoothie recipes on our trip to TN. Just the thing after a hike or kayak…cold, creamy and not too heavy.
    I’ve also made this with coconut water instead of milk, to restore some electrolytes to my hard working body!

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    • I’m so happy you both loved this one. So honored that my recipes traveled to TN with you haha! And love the idea of coconut water in here — thanks for sharing 🙂

    • 2022-07-20 18:23:27WP_Comment Object
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    [comment_content] => This wild blueberry smoothie is hands down THE Best smoothie I’ve ever made! In addition to the main recipe I added the lemon zest, cinnamon, and about 2 tsp of protein powder (not a full scoop). Thank you so much for this delicious and nutritious recipe. I plan to add in some spinach next time!
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  • says:

    5 stars
    This wild blueberry smoothie is hands down THE Best smoothie I’ve ever made! In addition to the main recipe I added the lemon zest, cinnamon, and about 2 tsp of protein powder (not a full scoop). Thank you so much for this delicious and nutritious recipe. I plan to add in some spinach next time!

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    • Omg I’m SO happy you loved it! Those are great additions. Thank you for commenting! 🙂

    • 2022-11-02 14:44:06WP_Comment Object
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  • 5 stars
    Been making this on repeat! It’s good every which way. Thanks for sharing!

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    [comment_content] => Yay! So glad you are loving this smoothie 🙂
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  • says:

    5 stars
    This recipe is so good. I make it several times a week. Keeps me full for a long time too !

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    • Yay! So glad you are loving this smoothie 🙂

    • 2023-03-23 10:11:47WP_Comment Object
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  • 5 stars
    looks so yummy! I will do it in this weekend.

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    • 2023-07-12 20:44:29WP_Comment Object
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  • says:

    5 stars
    Whew – this was too sweet for me BUT the flavor is spot on! Next time, I’d use just one date. I also didn’t have yogurt so that likely would’ve changed things too. It does however taste JUST like a blueberry muffin – so good!

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    • Thanks so much for sharing your feedback, glad you enjoyed it, although it was sweeter than you prefer!

    • 2023-08-05 15:58:16WP_Comment Object
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  • says:

    5 stars
    Delicious and healthy!

    • 2023-11-12 13:47:13WP_Comment Object
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    [comment_content] => One of our family’s favorite smoothies. We make it multiple times per week. Thank you! 🙂
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    [comment_content] => Perfect! Glad these are a hit!
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  • says:

    5 stars
    One of our family’s favorite smoothies. We make it multiple times per week. Thank you! 🙂

      2023-11-15 16:15:19WP_Comment Object
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    • Perfect! Glad these are a hit!

    • 2024-05-13 18:49:15WP_Comment Object
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    [comment_content] => I don’t include sodium information because it can really vary depending on the brands of ingredients used and the amounts of “salt to taste” readers add. This recipe doesn’t have any added salt, and with a quick check it’s about 180mg of sodium.
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  • says:

    What would be the sodium count for this recipe?

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    • I don’t include sodium information because it can really vary depending on the brands of ingredients used and the amounts of “salt to taste” readers add. This recipe doesn’t have any added salt, and with a quick check it’s about 180mg of sodium.

    • 2024-06-04 14:42:14WP_Comment Object
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    [comment_content] => perfect, it weirdly really taste like a blueberry muffin
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    [comment_content] => Right?! Love it!
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  • says:

    5 stars
    perfect, it weirdly really taste like a blueberry muffin

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    • 2024-11-08 14:14:57WP_Comment Object
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    [comment_content] => Absolutely amazing smoothie! I was looking for something that didn’t have bananas and needed to use up some frozen blueberries and this recipe blew me away. I have made it every day for the last week! SO good and I am not usually a smoothie person.
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  • says:

    5 stars
    Absolutely amazing smoothie! I was looking for something that didn’t have bananas and needed to use up some frozen blueberries and this recipe blew me away. I have made it every day for the last week! SO good and I am not usually a smoothie person.

    • Understanding Health Insurance Requirements for Small Businesses

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    Understanding Health Insurance Requirements for Small Businesses


    Health insurance is a crucial aspect of running a small business, impacting the well-being of employees and the organization’s long-term success. Navigating the health insurance requirements for small businesses can feel overwhelming for small business owners, but it’s a key decision that shapes the workplace environment and business competitiveness.

    Continue

    World Athletics president asks Elon Musk and Mark Zuckerberg to step up on cyberbullying

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    World Athletics president asks Elon Musk and Mark Zuckerberg to step up on cyberbullying


    On International Women’s Day, March 8, World Athletics president Seb Coe was asked about the growing issue of cyberbullying in track and field, especially toward female athletes. In response, he urged tech leaders Elon Musk and Mark Zuckerberg to take stronger action in protecting female athletes online.

    The call for action comes after several British female athletes spoke out about the dark side of social media, describing how online trolls have subjected them to body shaming and abuse. Coe stressed the matter’s urgency and said social media platforms must do more to curb harassment.

    When asked what his message would be to Musk, the owner of X, and Zuckerberg, the founder of Meta, Coe was clear: “Sort this out. This is just unacceptable. We’ve got to do a whole heap more to protect female athletes.”

    Coe also pointed out the potential of artificial intelligence (AI) in combatting cyberbullying. “We have to talk to Musk and Zuckerberg. They have the technology to address this problem,” he told the Daily Mail.

    In October 2024, World Athletics published findings from a study conducted during the Paris 2024 Olympic Games, which analyzed social media abuse directed at athletes. The study found that racism and sexualized harassment made up for 48 per cent of the abusive messages, with sexualized abuse alone accounting for 30 per cent.

    “I’ve seen the distress this has caused,” Coe said. “It’s pond life. I’ve spoken to many female athletes about it, and some of the things, I’ve heard—you just want to cry listening to them. We should not accept this as some kind of standard practice.”

    Following the murder of Ugandan Olympic marathoner Rebecca Cheptegei last year, Coe has worked alongside the World Athletics Gender Leadership Taskforce to strengthen protections against gender-based violence in the sport.

    While acknowledging that online abuse is not a new issue, Coe believes the anonymity of social media has fuelled its rise, allowing cyberbullies to hide without revealing their identity. “There’s a huge element of cowardice in social media,” he said. “People say things online that they would never have the courage to say to someone’s face.”



    Para pacientes, padres y cuidadores, los recortes a Medicaid son una afrenta personal

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    Para pacientes, padres y cuidadores, los recortes a Medicaid son una afrenta personal


    TUSTIN, California — Cynthia Williams está furiosa con los republicanos de la Cámara de Representantes de Estados Unidos que están dispuestos a recortar Medicaid, el programa de salud dirigido por el gobierno para personas de bajos ingresos o con discapacidades.

    La residente de Anaheim, de 61 años, cuida de su hija adulta, que es ciega, y de su hermana, una veterana militar con trastorno de estrés postraumático grave y otras afecciones de salud mental. Medi-Cal, la versión estatal de Medicaid, le paga a Williams para que las cuide, y ella depende de ese ingreso, al igual que su hermana y su hija dependen de ella.

    “Seamos realistas. No deberíamos tener que estar aquí esta noche”, dijo Williams a una ruidosa multitud de más de 200 personas en una junta comunitaria. “Deberíamos estar en casa, pasando tiempo con nuestros seres queridos y nuestras familias, pero estamos aquí. Y estamos aquí para luchar, porque cuando los políticos intentan quitarnos nuestra atención médica, no tenemos la opción de quedarnos de brazos cruzados y dejar que ocurra”.

    La primera semana de marzo, la Cámara de Representantes aprobó un plan presupuestario republicano que podría reducir el gasto de Medicaid en $880.000 millones a lo largo de 10 años.

    Un recorte de gastos de esa magnitud tendría un enorme impacto en California, con casi 15 millones de personas (más de un tercio de la población) en Medi-Cal. Más del 60% del presupuesto de $161.000 millones de Medi-Cal proviene de Washington.

    Williams estaba entre una docena de proveedores, defensores de pacientes, personas que viven con discapacidades y familiares que se pusieron de pie uno tras otro para contar sus historias. La representante Young Kim, republicana cuyo distrito incluye esta ciudad relativamente rica del condado de Orange, rechazó una invitación para que ella o un miembro del personal asistieran. Pero sus electores le transmitieron su mensaje alto y claro, a ella y a los demás republicanos en el Congreso: no toquen Medicaid.

    Josephine Ríos, asistente de enfermería en un centro quirúrgico de Kaiser Permanente en Irvine, dijo que su nieto de 7 años, Elijah, ha recibido tratamientos indispensables a través de Medi-Cal, incluyendo un medicamento de $5.000 al mes que controla sus convulsiones, que pueden ser mortales. Elijah tiene parálisis cerebral y se encuentra entre más del 50% de los niños de California cubiertos por Medi-Cal.

    “Recortar Medicaid, Medi-Cal, es como decir que no puede vivir. No puede prosperar. Se quedará en la cama y no hará nada”, dijo Ríos. “¿Quiénes son ellos para juzgar quién vive y quién no?”.

    Dos tercios de los californianos de todos los partidos se oponen a los recortes a Medi-Cal, según una nueva encuesta de la California Health Care Foundation y NORC en la Universidad de Chicago.

    Attendees sitting in a crowded room at a town hall event applaud.
    Asistentes aplauden a los oradores en el Centro Comunitario Clifton C. Miller en Tustin el 20 de febrero.(Jenna Schoenefeld for KFF Health News)

    El foro fue uno de los tres que organizó a fines de febrero “Fight for Our Health”, una coalición de sindicatos y grupos de defensa de la salud, para atacar a los miembros republicanos de la Cámara de Representantes cuyos distritos de California se consideran políticamente competitivos.

    Los otros dos se realizarán en Bakersfield, parte de la cual está representada por el representante David Valadao, y Corona, donde vive el representante Ken Calvert. En las últimas semanas, han surgido otros foros y protestas en todo el país.

    La coalición ha retomado una campaña (parte de un movimiento nacional más amplio) que luchó contra el intento fallido del Partido Republicano de derogar la Ley de Cuidado de Salud a Bajo Precio (ACA) en 2017.

    La pérdida del control de la Cámara por parte de los republicanos en las elecciones de medio término de 2018 se ha atribuido ampliamente a su postura sobre la atención médica. Valadao estuvo entre los miembros del Partido Republicano que perdieron sus escaños en 2018, aunque lo recuperó dos años después.

    Aun así, votó a favor de la propuesta presupuestaria de la Cámara a principios de marzo, a pesar de que aproximadamente dos tercios de la población de su distrito está en Medicaid (la cifra más alta del estado) y a pesar de que es uno de los ocho miembros republicanos de la Cámara que enviaron una carta al voceru de la Cámara Mike Johnson advirtiéndole sobre las “graves consecuencias” de los profundos recortes a Medicaid.

    La oficina de Valadao no respondió a las solicitudes de comentarios.

    Calvert, que ha estado en la Cámara por 32 años y logró la reelección el pasado noviembre, también votó a favor del presupuesto, como Kim. Los nueve miembros republicanos de la delegación del Congreso de California lo apoyaron, al igual que todos los republicanos de la Cámara excepto uno.

    A woman wearing glasses stands at a podium and points her finger as she speaks.
    Josephine Ríos, empleada de Kaiser Permanente, se preocupa por su nieto Elijah, que tiene parálisis cerebral y depende de Medicaid para su atención, que incluye un medicamento que cuesta $5.000 al mes para controlar las convulsiones que pueden poner en peligro su vida. En la foto, Ríos habla en la junta comunitaria de Tustin.(Jenna Schoenefeld for KFF Health News)

    Los críticos del plan presupuestario dicen que ayuda a los ricos a expensas de los más vulnerables de la sociedad, un argumento que se repitió vigorosamente en la junta de Tustin. Pero los partidarios del plan dicen que extender los recortes impositivos, cuyas disposiciones clave expirarán a fines de este año, evitaría un gran aumento de impuestos para los estadounidenses promedio y beneficiaría más a las familias de bajos ingresos.

    “Las familias estadounidenses se enfrentan a un aumento masivo de impuestos a menos que el Congreso actúe antes de fin de año”, dijo Calvert en una declaración a KFF Health News antes de la votación. Prometió que el Partido Republicano no tocaría la Seguridad Social (Social Security) ni Medicare.

    No ofreció garantías similares sobre Medicaid, pero dijo: “No estamos interesados ​​en recortar la red de seguridad social y sanitaria para los niños, los discapacitados y los estadounidenses de bajos ingresos. Estamos centrados en eliminar el despilfarro, el fraude y el abuso”.

    El documento que recibió luz verde hace pocos días no especifica detalles sobre los recortes, aunque instruye al Comité de Energía y Comercio, que supervisa el gasto en Medicaid y Medicare, a recortar $880.000 millones, una gran parte de los $2.000 millones en recortes totales.

    La angosta mayoría del Partido Republicano significa que Johnson tendrá un camino estrecho para conseguir la aprobación de un presupuesto más detallado. El apoyo republicano, ya sea de los halcones fiscales que quieren recortes más profundos del gasto o de los miembros de la Cámara de Representantes preocupados por recortar Medicaid, podría fluctuar a medida que se definan los detalles.

    A woman writes a postcard.
    Estela Hernández escribe una postal instando al representante republicano Young Kim a votar en contra de los recortes a Medicaid. (Jenna Schoenefeld for KFF Health News)

    A woman with short, gray hair, wearing a navy sweater, speaks at a podium.
    Beth Martinko, residente de Anaheim, está preocupada por lo que significarían los recortes de Medicaid para Josh, su hijo adulto discapacitado, quien depende de la versión californiana del programa para tener cobertura médica completa y para recibir atención médica las 24 horas del día, los siete días de la semana en su hogar. (Jenna Schoenefeld for KFF Health News)

    Además, la Cámara de Representantes debe llegar a un compromiso con el Senado, que ha aprobado una resolución presupuestaria mucho más limitada que, por ahora, deja fuera los grandes recortes de impuestos.

    Al igual que Kim, Valadao y Calvert rechazaron las invitaciones para asistir o enviar personal a las reuniones comunitarias en sus regiones. En la reunión de Tustin, varios oradores reprendieron a Kim por su ausencia. En un momento, la gran pantalla detrás del podio mostró una imagen de una silla vacía con las palabras, en letras grandes, “Congresista Kim, le reservamos un asiento”.

    La vocera de Kim, Callie Strock, dijo en un correo electrónico que Kim y su personal local tenían compromisos preexistentes esa noche. Agregó que Kim está “comprometida a proteger y fortalecer nuestro sistema de atención médica”.

    Pero los asistentes estaban claramente preocupados.

    “Es una obligación moral para todos nosotros mirar a las personas más desfavorecidas de nuestro país y cuidarlas bien”, dijo Beth Martinko, cuyo hijo de 33 años, Josh, tiene autismo y depende de Medi-Cal para su atención. “Esto no tiene lugar en la política”.

    A woman holds a protest sign in support of Medicaid.
    Afuera de la junta comunitaria de Tustin, organizada por una coalición llamada “Fight for Our Health”, una mujer sostiene un cartel criticando al presidente Donald Trump e instando al Congreso a no recortar Medicaid.(Jenna Schoenefeld for KFF Health News)

    Esta historia fue producida por Kaiser Health News, que publica California Healthline, un servicio editorialmente independiente de la California Health Care Foundation.

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    The Best 3 Express Workout Programs for Big Results

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    The Best 3 Express Workout Programs for Big Results


    Life gets busy, and finding time for fitness can feel like an impossible task. But staying active doesn’t have to mean long, grueling workouts. In fact, short, efficient training sessions can be a game-changer for those with packed schedules. Whether you’re looking to build, maintain, or improve your fitness, just 30-45 minutes of focused movement can deliver significant benefits to both your physical and mental health.

    Build Momentum with Bodyweight Progressions

    If you’re just starting your fitness journey, bodyweight exercises are a great way to build momentum. Movements like squats, pushups, planks, and lunges require minimal setup and can be done anywhere, making it easier to fit in a quick workout, no matter how busy your schedule is. Even seasoned gymgoers, fitness enthusiasts, and athletes can benefit from bodyweight progressions when time is tight or gym access is limited. Progressions such as elevated pushups, Bulgarian split squats, and dynamic planks can challenge your strength, endurance, and stability at any fitness level.

    Best of all, these workouts can be enjoyable for the entire family. Invite everyone, regardless of age, skill, or ability, to join in for a quick fitness session. From family plank challenges to squat relays, you can create fun and engaging moments while staying active together.

    Here is a four-week bodyweight progressive routine to help you stay consistent even with no equipment. This approach builds strength, endurance, and consistency, laying a solid foundation for long-term fitness success.

    Muscular fit man with a six pack performing bodyweight exercise jumping jacks to build endurance
    Gorodenkoff/Shutterstock

    Bodyweight weekly layout

    Day 1: Full Body Strength & Health Movement

    Exercise Sets & Reps Notes
    A1. Tempo Squats 3 sets x 8 reps With Full Body tension, take 4 seconds to lower yourself.
    A2. Bentover Y’s, T’s, I’s 3 sets of 8 each With thumbs up, lift your arms overhead and to the side to work your upper back.
    A3. Side Plank Static Hold 3 sets of 15 sec hold Focus on pushing your shoulder away from your ear and crossing the top leg over the bottom scissor style.
    B1. Single Leg Wall Assist RDL 3 sets of 8 reps/ side Place Back foot apprx. 90deg on wall, hinge your hips back and perform and RDL.
    B2. Incline Tall Plank Shoulder Taps 3 sets of 8 reps/ side Find an elevated source (couch) and tighten the body. With good control slowly take one hand and tap the opposite shoulder.
    B3. Jumping Jacks 3 sets of 30 reps Perform big full range with arms slightly bent but extended overhead.

    Day 2: Full Body Strength & Healthy Movement

    Exercise Sets & Reps Notes
    A1. Wall Sit 3 sets of 30 seconds Keeping your back against the wall, bent your legs to 90 deg. Keeping core engaged.
    A2. Eccentric Only Pushup 3 sets of 6 reps Focus on keeping tight and slowly lowering your self to the floor in 5 seconds
    A3. Mcgill Curl-Up 3 sets of 8 reps/ side With one leg straight and one bent, crunch up letting your sternum move toward the ceiling.
    B1. Single Leg Glute Bridge 3 sets of 10 reps/ side With one leg up, focus on stabilizing the pelvis while contracting the working glute at the top.
    B2. Deadbug 3 sets of 30 sec Maintaining a neutral spine and braced core, moving arms/ leg opposite
    B3. Calf Raise 3 sets of 10 reps Standing tall, toes elevated (optional) with soft knees, push through toes and squeeze calves at the top.

    Day 3: Full Body Strength & Healthy Movement

    Exercise Sets & Reps Notes
    A1. Static Lunge 3 sets of 10 reps/ side Split stance, control body downward until knee taps floor
    A2. Bird-Dog 3 sets of 30 sec/ side Quadraped Position: Arm/ Leg Opposites. Be smooth.
    A3. Side Shuffle 3 sets of 30 sec Stay low
    B1. Seated Straight Leg Raises 3 sets of 8 reps/ side Sit tall on floor with legs extended, lift leg while contracted quadriceps.
    B2. Active Leg Lowers 3 sets of 8/ side On back with legs 90 deg. Slowly lower one leg with control and core tension.
    B3. Prone straight arm extensions 3 sets of 8/ side Lying face down, arms to sides, lift one arm contracted triceps.Standing tall, toes
    elevated (optional) with soft knees, push through toes and squeeze calves at the top.

    Young fit man performing a single arm bent over row exercise for his 30 minute express workout program
    Akarawut/Shutterstock

    Keep Moving with Minimal Equipment

    For those aiming to maintain their fitness level during a busy schedule, short, focused bursts of activity can be incredibly effective. Even with limited time, a kettlebell workout—or similar exercises using resistance bands or dumbbells—can provide the strength and conditioning you need to stay on track. The versatility of these tools allows you to adapt to your environment, whether you’re at home, in a hotel, or in a small workout space.

    Kettlebell training is especially efficient because it combines strength, cardio, and functional movement patterns into one session. Plus, the compact size and portability of a kettlebell make it ideal for quick, impactful workouts that fit seamlessly into a packed schedule. If you don’t have access to a kettlebell, resistance bands or dumbbells are excellent alternatives. They offer similar benefits and allow for a wide range of exercises that keep your routine varied and engaging.

    Below is a simple 4-week kettlebell program designed to help you maintain strength, endurance, and overall fitness, even when time is limited. This format keeps the intensity high and the workout efficient, perfect for a demanding lifestyle.

    Each workout takes 30-45 minutes and is structured to be scalable for all fitness levels.

    Full-body Kettlebell Workout

    Day 1: Strength & Hypertrophy

    Exercise Sets & Reps Tempo Rest Intensity
    A1. Tempo Goblet Squats 3 sets x 8 reps 4-2-1-1 45-60sec Moderate
    A2. Single Arm Bent Over
    Row    		 3 sets x 10-12 each 3-1-1-1 45-60sec Moderate
    B1. Half Kneeling Overhead
    Bottoms-up Press    		 3 sets x 8-12 reps/ side 2-1-1-1 45-60sec Low
    B2. Single Leg RDL 3 sets x 10-12 reps/ sid 2-1-1-1 45-60sec Low
    C1. KB Side Bend 3 sets x 10-12 rep 2-1-1-1 45-60sec Low
    C2. Half Kneeling Halo 3 sets x 8 reps/ side 2-1-1-1 45-60sec Low

    Day 2: Strength & Hypertrophy

    Exercise Sets & Reps Tempo Rest Intensity
    A1. Dual KB Sumo Deadlift 3 sets of 8- 10 reps 3-2-1-2 45 sec Moderate
    A2. Single arm KB Floor Chest Press 3 sets of 12 reps 2-2-1-2 45 sec Moderate
    B1. Dual KB Front Rack Reverse Lunge 3 sets x 10 reps 2-1-1-1 45 sec Moderate
    B2. KB Pull-over 3 sets x 10 reps 3-2-1-1 45 sec Low
    B3. KB Bicep Curl 3 sets by 10 reps 2-1-1-1 45 sec Low

    Day 3 Full Body Conditioning/Core

    Exercise Sets & Reps Tempo Rest Intensity
    A1. Kettlebell Swings 10 8 Min EMOM 2 Min Moderate
    A2. Pushups 5 8 Min EMOM 2 Min Moderate
    B. Dual KB Farmers Carry 25-50 Feet 8 Min EMOM 2 Min Moderate
    C1. KB Clean & Press 5 8 Min EMOM 2 Min Moderate
    C2. Gorilla Rows 10 8 Min EMOM 2 Min Moderate

    Maximize Gains with Full-Gym Workouts

    Having full gym access, even with a packed schedule, is a great opportunity to stay on track and make progress. With limited time, you can still achieve significant results by focusing on efficient, well-structured sessions. The key is dedicating specific durations to compound lifts, following up with hypertrophy-style accessory work to build or maintain lean muscle, and incorporating conditioning to round out your fitness for the week. This approach ensures you stay strong, fit, and ready to tackle higher training intensities across multiple zones.

    Here’s a 4-week, quick 30-45-minute full-body progressive strength and conditioning routine to help you stay consistent and continue making gains.

    Strong muscular man performing a express workout using a barbell
    Jacob Lund/Shutterstock

    Full-Gym Express Workout

    Day 1: Strength & Hypertrophy

    Exercise Sets & Reps Intensity Rest Time Block
    A. Barbell Box Squat Top 5 RPE 8 By Last Set 2 Min 12-15 Min Build
    B1. Single Arm Lat Pull Down B1. 12 reps RPE 7-8 30-45sec 10-12 Min AMRAP
    B2. Dumbbell Reverse Lunge B2. 10-12 reps RPE 7-8 30-45sec 10-12 Min AMRAP
    B3. Plank Hold B3. 30-45 sec RPE 7-8 30-45sec 10-12 Min AMRAP
    C1. Band Resisted Triceps Extension AMRAP RPE 7-8 10-15 sec 60 sec each
    C2. Physioball Hamstring Curls AMRAP RPE 7-8 10-15 sec 60 sec each

    Day 2: Full Body Strength & Hypertrophy

    Exercise Sets & Reps Intensity Rest Time Block
    A1. Bench Press A1. Top 5 A1. RPE 8 By Last Set As Needed 12-15 Min
    A2. Trap Bar Deadlift A2. 5 reps RPE 6-7 working sets As Needed 12-15 Min
    B1. Kickstand DB RDL B1. 8-10 reps/ side RPE 7-8 45 sec 10-12 Min
    B2. Lateral Shoulder Raise B2. 10-12 reps RPE 7-8 45 sec 10-12 Min
    B3. Reverse Crunch B3. 10-12 reps RPE 7-8 45 sec 10-12 Min
    C2.Physioball Hamstring Curls AMRAP RPE 7 10-15 sec 60 sec each
    C1. Band Resisted Biceps Curls AMRAP RPE 7 10-15 sec 60 sec each
    C2. Standing Calf Raises AMRAP RPE 7 10-15 sec 60 sec each

    Day 3: Full Body Conditioning/Core

    Exercise Sets & Reps Intensity Rest Time Block
    A1. Kettlebell Swing 8-10 RPE 7 2 Min 8 Min EMOM
    A2. Dumbbell Push Press 8 RPE 7 2 Min 8 Min EMOM
    B1. Chest Supported Row 10 RPE 7 2 Min 8 Min EMOM
    B2. Side Plank Hip Thruster 8/ side RPE 7 2 Min 8 Min EMOM
    C1. Alternating Jump Lunge 8 Total RPE 7 2 Min 8 Min EMOM
    C2. Medball Vertical Slams 5 Explosive RPE 7 2 Min 8 Min EMOM

    Effective Fitness Strategie

    Regardless of the tools you use—body weight, kettlebells, or a full gym—short, focused workouts help you stay on track without disrupting your busy schedule. These sessions not only save time but also boost energy, reduce stress, and keep you progressing. Plan ahead, keep it simple, and stay consistent so you can feel strong, healthy, and energized. Even when time is tight, you’ve got this!

    1. Always start with a 5-10 min dynamic warmup to prepare the body to preform and stay injury free.
    2. Adjust or modify any movements to accommodate ability and personal fitness level.
    3. Switch out any equipment to better suit your needs, goals, or what you have access to.
    4. Want to push even harder—feel free to take the intensity up a notch or add your own spicy variations to these routines. These make for good guidelines for those that have some creative moves up their sleeves.
    5. Don’t stress too much right now about getting it all done. Do what you can and enjoy your holidays.
    6. Try to get a few minutes cool down in post workout with some static stretches or active recovery breathing to bring down the heart rate.
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