From Home Fitness

Step & Stretch Challenge

Has your step goal on your smart watch gone down because of social distancing? (No judgement, I know mine has!) Your challenge is to hit 7000 steps and then take five minutes and do the stretch video.

Plank That Song Challenge

Have you seen this on the Ellen Degeneres show? We thought we would give it a try to “I Will Survive” by Gloria Gaynor. We challenge you to pick your favorite song and while planking, sing along. Tag

Garden Meditation

We hope you have had a chance to enjoy the BEAUTIFUL weather that we have been experiencing. The challenge for today is to find a pretty garden or outdoor area and take 5-10 minutes to meditate — no music, texting, talking or reading — just meditating.

Fitness Day

Today is national fitness day! We wish we could spend the day together at the gym but even though that can’t happen, we still want you to celebrate. Our challenge today for you is to do a home workout. It doesn’t matter what kind of workout, just move that body!

20 Minutes of Movement

Happy May! Are you enjoying the nice weather? It makes things a little better. We invite you to get out to get some fresh air and vitamin D.

Relieve Stress

April is stress awareness month. We all have stress in our lives and you might have felt a little extra stress with the Pandemic going on. We challenge you to take time today to do something that helps you relieve stress. Share with us how you relieve stress.

Strength Workout

Try this strength workout of the day. The best part of it — no weights needed. Stay strong girls!

Superhero Challenge

Happy national superhero day! Who is your superhero? Healthcare workers are on the top of our list! Give a shout out to your superhero.

Write Your Name Challenge

Write your name challenge. Follow this chart and workout as you write your name. Do you have a short first name? Include your middle and last name too. Don’t forget to repeat it twice.

Walk & Stretch Challenge

Your challenge for today is to explore and find a new neighborhood to take a walk in. After watch this video where Patti goes over some good stretches to do after taking a walk.

Eyes off the Screen

Have you noticed that you are spending some extra time with your eyes on the screen? You aren’t the only one. Take some time to read this article: https://www.wellandgood.com/good-advice/how-to-rest-your-eyes/ It talks about how we can better take care of an important muscle — our eyes.

Decluttering

Decluttering can feel good. It can help us mentally and emotionally. Take at least 10 minutes to declutter. Feel free to share a before and after picture with us.

World Book Day

Unfortunately, the forecast today is thunderstorms… so not a great day for running outside but it is a great day to celebrate world book day! Take some time to read a book today. Share with us what book you are reading today on social media!

Yoga Stretch with Mamie

Do you miss seeing our instructors as much as we miss seeing you guys? Enjoy this ten minute stretch video with Mamie.

Cardio Kickboxing

Take a ten minute break and work up a sweat with Christina as she guides you through a cardio kickboxing segment

Creativity Challenge

We want you to work your creative muscle today. Take thirty minutes to do a creative activity that you enjoy (sing, journal, sew, cook, dance, draw, paint, whatever you want)

Tasting the Rainbow

Nutrition is important aspect to health. We at Powerlady want to help with ALL aspects of health. Today we are giving you the challenge to eat 3 cups/servings worth of fruit. Tag us or comment on our post about what fruit you ate today.

Shake those Hips

Move those hips! Do a LaBlast salsa song with Leslie.

Back Stretch

Take some time to stretch out your body. No need to deal with back pain on top of the everything else going on.

Walk with Intervals

Spring has sprung in Atlanta! The grass is green and flowers are blooming. Just because we need to social distance ourselves, doesn’t mean we can’t enjoy the fresh air and sunshine! Enjoy this 30 minute walk with intervals

Disco with Leslie

Disco Tuesday with Leslie. You don’t need to wait until the weekend to party.

At Home Exercises

Do you Beth? She is a personal trainer and yoga instructor at Powerlady. Watch this great 10 minute video she put together that goes over 4 simple but effective exercises that can be done at home. The best part is that you don’t even need weights or any equipment!

EASTER

Happy Easter! We aren’t posting a new video or challenge today. We hope you have a wonderful Sunday eating good food, enjoying the weather, or spending time with your family.

High Fitness

Here is a whole 55 minute workout from the creators of High Fitness! (Linked here is the warm up but it will continue through the whole playlist). For anyone who doesn’t know what High Fitness is, it is a high energy aerobics class. Anyone can do it! Get your sweat on.

Hip Opener

Have you been spending a little extra time sitting down? Take 6 minutes to do this awesome hip opener exercise to help.

Self Care Challenge

It’s probably safe to say that social distancing and sheltering in place has gotten to all of us. We have all had to make major adjustments to our lives temporarily. We invite you to participate in the self care challenge today. Take at least 10 minutes to do something that brings you joy. It can be anything — eating ice cream, taking a nap, dancing in your living room or being artistic. You choose! Share with us what you chose to do by commenting on our social media or tagging us.

PASSOVER

No challenge or video for today. We just wanted to say happy passover. We hope you are doing well and staying safe!

Lower body Workout

I think it’s safe to say that we all have been doing a little more sitting than normal. Take 10 minutes to get up and do a lower body workout. Christina does a great workout using squats, lunges and combination movements.

April 6

Are you getting enough water? We are inviting all our powerladies to participate in the HYDRATION CHALLENGE. Start your week off right by drinking at least 30 ounces of water. Stay hydrated is VERY important and has SO MANY benefits. Read about some of the benefits here: https://www.healthline.com/nutrition/7-health-benefits-of-water#section2

Yoga — Balance

Join Melissa for 10 minute yoga video that focuses on balance.

Uphill Battles

We all have uphill battles we are facing right now. We at Powerlady know that YOU can do hard things and overcome these uphill battles. That is why the challenge for the day is to run or walk for 30 minutes on a route that has at least one uphill segment. You got this

Eat Your Veggies

Today is a nutritional challenge! Eat greens with at least two of your meals. Share pictures with us of how you got those greens in your diet!

Household Object Challenge

The household object challenge. Your challenge for the day is to find household objects and make them a part of your workout. Share your ideas with us on Facebook, Instagram and/or Youtube.

Tree Pose

Happy April Fools! No tricks here but we do have an awesome yoga video. Enjoy this 15 minute video done by one of our newest instructors, Caroline. She will guide you through the tree pose. The tree pose helps to reconnect us with the earth and find a sense of calm (which most of us need right now!).

Stair Step Challenge

For this challenge you don’t need much! Just one stair. After five rounds of this, you are sure to feel the burn!

Soothing Sounds

Studies have shown that people exposed to classical music felt more relaxed, experiencing a reduction in brain activity and a decreased heart rate. Scientists also found that listening to classical music may reduce anxiety and cortisol levels.

For your evening quiet time please get comfortable and close your eyes.

The following is a mini playlist suggested by Lois Reitzes, long time client of the Powerlady Fitness community. You can access these songs on Spotify or other music streaming services.

20 Minute Walk or Run

Mondays can be rough especially when you are stuck in the house. Challenge for the day is to take 20 minutes and go for walk or run with music that you feel happy and energized.

Yoga Class

Join Melissa in a thirty minute yoga video.

Family Workout Challenge

Stuck at home with your family and looking for something to do? Christina and her kids are sharing some ideas of how to workout as a family. Your challenge is to come up with ideas of how you and your family can workout around the house. Comment what your family does on our Facebook and Instagram post or tag us in your post.

High Fitness

Do you miss Monday night High Fitness with Maddie? Here is the solution. There is a whole 45 minute workout from the creators of High Fitness! (Linked here is the warm up but it will continue through the whole playlist). And if you’ve never tried it, give it a chance! High fitness is a great high energy aerobics class.

HIIT & Core Workout

Get your sweat on with Christina! Enjoy this awesome HIIT & Core workout that will definitely get your heart pumping