by Shannon Callahan | Nov 29, 2022 | General Health, Health Tips, Life, Lifestyle, Mindset, Recovery
Cold and flu season is well and truly underway, and this one is a doozy. If you’re like me with kids in daycare (or in school), it feels like they’re coming home with something every other week. Whether the one with the coughing/sneezing/sniffling is you or someone...
by Shannon Callahan | Nov 16, 2022 | Community, Inspiration
I’m wrapping up with our final post of the year spotlighting some of my amazing clients and Achieve with Athena Ambassadors! If you missed the previous months, you can find them here: January – Kelsey February – Ashley March – Diana April...
by Shannon Callahan | Nov 9, 2022 | Fitness, Lifestyle
Okay, so you know walks are a key part of your overall movement strategy. And you’ve been getting your steps in all summer and into fall! But, well… it’s getting colder. And… it’s getting dark WAY early now, like before you’re even home from work. Between the time...
by Shannon Callahan | Nov 4, 2022 | ETCC - Warmups
Tabletop and Deep Squat Warm-Up Full Body Warm-Up Quadruped pelvic tilt x 5-10 Quadruped cat cow x 5-10 Quadruped opposition lift x 5-10 RL Quadruped forward rock to down dog x 5-10 Deep squat hold and breathe x 5-10 breaths Deep squat rocks x 5-10 RL Deep...
by Shannon Callahan | Nov 4, 2022 | ETCC - Warmups
Juicy Joints Warm-Up Flow Full Body Warm-Up Prone press-ups x 5-10 Thoracic cat cows on heels x 5-10 Quadruped thread the needle x 5 RL Quadruped hip circle x 5 RL Wrist extension stretch x 30-60 seconds Quadruped wrist presses x 10 Median nerve flosses x 5-10...
by Shannon Callahan | Nov 4, 2022 | ETCC - Cardio
Bodyweight Holiday HIT Bodyweight Holiday HIT Perform each move for 30 seconds, followed by a 15-second rest. Complete 3-6 rounds, resting one minute between rounds. 1. Step through lunge right 2. Step through lunge left 3. Bear to down dog reaches 4. Side lunge to...
by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Sleigh All Day Sleigh All Day FULL BODY STRENGTH 1. Chin-up or pull-up variation 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Knee to wall ankle mobilizations x 8-10 2. Landmine squat 3 x 8-10 (Phase 2: pause at bottom) Rest 1-2 minutes Filler: 90/90 with band...
by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Booty Cracker Booty Cracker LOWER BODY EMPHASIS 1. Toes elevated KB deadlift 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Wall angels + core contraction x 5-6 2A. Wall supported split squats 3 x 6-8 RL (Phase 2: 8-12 reps) 2B. Push-up 3 x 8-10 (Phase 2: add slow...
by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Merry Muscle Merry Muscle UPPER BODY EMPHASIS 1. Flat DB or BB bench press 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Cross body reach with single leg adductor stretch x 3-5 breaths each side 2A. DB chest supported row 3 x 8-10 (Phase 2: 10-12 reps) 2B. 1-rack...
by Shannon Callahan | Nov 4, 2022 | ETCC - Monthly Workouts
November + December 2022: Beat the Holiday Hustle Workout PDF Strength and Cardio Workouts Total Body A Merry Muscle STRENGTH 1. Flat DB or BB bench press 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Cross body reach with single leg adductor stretch x 3-5...
by Shannon Callahan | Oct 17, 2022 | Community, Inspiration
This year, I’m excited to share a monthly series spotlighting some of my amazing clients and Achieve with Athena ambassadors! If you missed the previous months, you can find them here: January – Kelsey February – Ashley March – Diana April –...
by Shannon Callahan | Sep 19, 2022 | Community, Inspiration
This year, I’m excited to share a monthly series spotlighting some of my amazing clients and Achieve with Athena ambassadors! If you missed the previous months, you can find them here: January – Kelsey February – Ashley March – Diana April –...
by Shannon Callahan | Sep 2, 2022 | ETCC - Warmups
Mobility Must Haves Roll down to upper back extension x 5 Hip flexor stretch with reach to hip circle x 3-5 RL Standing hamstring reaches x 5 Upper back rotation with pelvic stability x 5 RL Alternating lateral lunge with reaches x 5...
by Shannon Callahan | Sep 2, 2022 | ETCC - Warmups
Little Loosey Goosey Seated connection breaths x 5-10 breaths 90 90 hip switches with forward leans x 5-10 RL Quadruped pelvic rocks x 5-10 Quadruped hip circles x 5-10 RL Quadruped wrist rocks to downward dog x 5-10 Ankle stretch alternating squats x 3-5...
