use resistance bands

Use Resistance Bands: Here's Why You Won't See Your Personal Trainer Without Them

Your gym too? All of a sudden, you've noticed your personal trainer, lifting pros, and gym regulars incorporating resistance bands into their training. Here's why you should consider using resistance bands, too:

Use Resistance Bands for Strength Training

Similar to powerlifting and using free weights, you can use resistance bands with the moves you're already used to doing to build muscle. For example, you can do a bench press using D-handle resistance bands. Here at DynaPro, we offer resistance bands in all different weight levels, so whether you're a beginner or an advanced lifter, you can find still find a resistance band that's going to challenge you.

Use Resistance Bands to Stabilize Muscles

Resistance bands are really great for stabilizing muscles. When you're using free weights, you don't always hit every single muscle group. Even if you're planning on powerlifting at the gym, incorporating resistance bands can bring the time you're spending in the gym to the next level. You'll end up hitting other, smaller muscle groups, too. Check out this video on how to use power resistance bands to build muscle and increase mobility:

Use Resistance Bands to Stretch

The other thing is resistance bands are a great tool for, is stretching. Before you work out, or after you work out, it doesn't hurt to stretch and warm up your muscles. Stretching helps repair muscles, maximize strength, and improve recovery. Resistance bands are the perfect tool to make stretching sessions fun, effective, and easy. You'll notice personal trainers using them after an intense workout.

Use Resistance Bands for Consistency

It's so easy to stick resistance bands right in your gym bag. You can bring them back and forth to the gym, or you can leave some in your locker. We would recommend having a pair that you keep at the gym and a separate pair that you keep at home. On the next rainy day when you don't want to get to the gym, you won't be able to use staying indoors as an excuse not to work out. Plus, once you nail your resistance band training routines, you'll love taking them with you on your next vacation and getting a quick pump in before a day at the beach or a night out. Being able to maintain a specific workout routine that you love no matter where you are will help keep you focused and on track. Never miss a day.

Check out this Triceps Extension with a power resistance band:

Use Power Resistance Bands for Powerlifting

You can use power resistance bands to increase the effectiveness of your lifting sessions. Use a power band with a heaver weight level and wrap it around your favorite machine, barbell, or bench to add some heat to your session. We have plenty of blogs and information on our site so you can learn exactly how to do this. Check out Sean Berry's favorite way to use DynaPro power resistance bands for his Arm Annihilation routine. Once you start using your power resistance band, you'll never go back to regular power lifting again.

Use a Mini Band to Intensify Bodyweight Workouts

The best part about using mini precision loop bands is you can add them to plenty of bodyweight exercise you're already used to doing. For example, you can intensify your typical squats and lunges by incorporating a mini band. Oh, and when squatting, you can refer to them as booty bands! Check out Katie Austin's favorite moves with our DynaPro mini bands:

Use D-Handle Resistance Bands to Simulate Weightlifting

D-handle resistance bands will be your new best friend in the gym. At DynaPro, we offer the bands in all different weight levels, but we would recommend starting with a set so you have a few options to work with. (And we mean work!) Use them to simulate other workout moves that you would do with free weights or a barbell.

More: 10 Reasons Why D-Handle Resistance Bands Will Change Your Life

Use Resistance Bands for Conditioning and Endurance Training

Think of it this way: Remember when you used to play baseball when you were a kid and your coach would give you a heavier bat to swing with before stepping up the plate? That happened so that when you actually get up to bat, your swing would be more powerful since you were conditioned with the heavier bat. It's a similar concept with resistance bands. You can actually train yourself and condition your body by adding a little extra resistance to regular workouts or weights. You'll find that you'll move along faster as far as being able to increase his speed and weight at which you are able to effectively execute different moves.

Use Resistance Bands to Prevent Injury

Everyone from powerlifters to yogis can use resistance bands to prevent injury. As you know, resistance bands can be used for stretching. Resistance bands are low impact and easy on the joints. Runners especially turn to resistance bands for an effective way to stabilize muscles, as runners can unfortunately experience injury do to muscle imbalance. (FYI: We can all use a little help here, stabilizing our muscle groups!)

Check out this Power Back Hyper move with a power resistance band:

 Use Resistance Bands to Trick Muscle Memory

Another reason why incorporating resistance bands into your workout routine is a smart idea, is you will totally mess up your muscle memory — which is an excellent thing when focusing on gains. Doing the same move over and over again at the same weight is not going to cut it, so adding different resistance levels to your work out routine and trying new moves with new resistance bands is a way to add versatility to your usual routine.

Use Resistance Bands to Burn Calories

There's another major reason why you're going to want to incorporate resistance bands into your workout routine at the gym. If you want to burn more calories, use resistance bands. It's that simple. Get your body fat percentage down by and fire up your metabolism by adding bands into your routine. You'll love the intense burn the simple bands will provide. Personal trainers will incorporate the bands into workout routines for clients who specifically are focused on weight loss, for this reason.


Check Out Our Free Workout Guides to Set Yourself Up for Success

This Is the Perfect Full Body Workout With Resistance Bands

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This Booty Band Workout Will Give You Serious Gains

Jennifer Labodda says our mini bands take her booty workout routine to the next level. Here's her step-by-step so you can do it too: 

JL: All you need is yourself, a bench, and some accessories to get in a great full body workout. The options are endless with the DynaPro resistance bands, but I’m going to take you through a booty workout today with some of my favorite exercises!


Single Leg RDL – 10 reps each leg: Mini Bands


Reverse Lunge – 10 reps each leg: Mini Bands

reverse lunge with mini band, booty band workout


Plank Step Outs – 10 reps each leg: Mini Bands

plank step out mini booty band


Squat – 15 reps: Power Bands

booty band workout squat


Mountain climbers (20 seconds) – Superset — Box Jump (10 jumps): Mini Bands

bench mountain climbers superset box jump mini booty bands

Donkey kick – 10 reps each leg: Resistance Bands

resistance band donkey kicks


Do your best not to rest between the six exercises, KEEP GOING. Once you've completed all exercises once, rest for one minute. Then, repeat three times!

Do as many rounds as you can or feel free to add more reps to each exercise for more of a challenge. You’ll feel the burn and you’ll have sweat dripping down your face, but it’s all going to be worth it!

Do it for the booty!


Get the equipment for this workout:

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Sean Berry, Arm Workout, Best Arm Routine, Strengthening Arms, Biceps, Triceps, Arm Workout Tips, How to Get Strong Arms

Sean Berry's Arm Annihilation Routine Will Get You the Arms You Want

Sean Berry wasn't born with arms like that, he worked for it. Hard. 

No man has everSean Berry, Arm Workout, Best Arm Routine, Strengthening Arms, Biceps, Triceps, Arm Workout Tips, How to Get Strong Arms said, “I WANT SMALLER ARMS!” So, here’s some help, guys! Sean Berry, CPT, is about to walk you through an insane arm workout. No matter what experience level you are, we guarantee this will be your go-to during arm day next week.

It’s one of those workouts that pumps you up as full as you can get. He incorporates three circuits, free weights, and resistance bands. The free weight work will target your stabilizers and help you gain strength, then you'll switch right into resistance bands for isolation and muscle detail work. He doesn’t go super heavy, because this is a muscle volume routine as opposed to his strength routine. Plus, Sean also provides a sample nutrition plan for packing your body full of fuel for growth. Let's GO!

Oh, and use this workout before any beach or pool day — you won't be disappointed.

Circuit 1: No rest transitions, one minute rest after the four exercises are complete. Perform three sets of this routine.

Equipment: Dumbbells, Blue DynaPro Resistance Band, Black DynaPro Power Band

  1. Dumbbell Bicep Curls- Medium Weight (50% of Max)- 12 reps
  2. Resistance Band Curls- DynaPro Blue Resistance band- 12 Reps
  3. Dumbbell Skull Crushers- Medium/Light Weight – 12 Reps
  4. Reverse Grip Band Crushers- Black DynaPro Power Band- 12 Reps

Equipment Needed for Circuit 1: 

   resistance band, arm workout, sean berry, best arm routine, resistance training power resistance band, arm workout

Circuit 2: No rest transitions, one minute rest after the four exercises are complete. Perform three sets of this routine.

Equipment: Preacher Curl Bench & Easy Curl Bar, Black DynaPro Power Band, Dumbbells, Red DynaPro Power Band

  1. Preacher Bicep Curls- Medium Weight (50% of Max)- 12 reps
  2. Cross Body Band Curls- DynaPro Black Power Band- 12 Reps
  3. Tricep Dumbbell Kickbacks- Medium/Light Weight – 12 Reps
  4. Concentration Band Kickbacks- Red DynaPro Power Band- 12 Reps

Equipment Needed for Circuit 2: 

power resistance band, arm workout






Remember this: If you want to grow, your body needs fuel. Here's a sample of my daily diet so you can get a feel for how you should be eating to achieve these results.

  • Meal 1: Two whole omega 3 eggs, four egg whites, one cup of oatmeal w/cinnamon and one cup of fruit
  • Meal 2: Six oz lean ground turkey, one Greek yogurt, one cup of white rice
  • Meal 3: Eight oz lean chicken, two cups of rice
  • Meal 4: Eight oz steak, 10 stalks asparagus
  • Meal 5: Protein shake

*Adjust macros to body weight plan is based on bodybuilder, 225 lbs

*Workout should be done after Meal 2

*Allow one hour to digest before workout

Be sure to follow us on Instagram and Facebook for more tips like this! 

best fitness gifts 2017

These Last-Minute Fitness Gifts of 2017 Have Fast Shipping

Need some gift-giving inspiration? You can’t go wrong with DynaPro fitness gear right before the new year.

It’s no secret that the most popular New Year’s resolution is to lose weight — it just feels natural to prioritize fitness and overall health at the start of a fresh, new year. If you’re not sure what you should shop for this year, consider resistance bands, jump ropes, and exercise balls by DynaPro. Who wouldn't love being gifted high-quality fitness gear that’s as easy to use as it is fun to use?

Here are some of the best fitness gifts you can give this year:

shorty power bands, fitness gifts

Shorty Power Bands

These power mini bands make the perfect stocking stuffer! The bands are designed for the short banded power liftsand make for a great addition to anyone's resistance band collection. Stretch and strengthen body parts like never before! These 12-inch bands pack a big punch. 

Gift it for $16

Stability Cushion

stability cushion, wobble cushion, fitness gifts

Perfect for incorporating into floor work or yoga, or simply sitting one at school or work, anyone would love to open up a stability cushion on Christmas morning! The included premium DynaPro pump makes it so easy to pump up our anti-burst cushion. Possibilities are endless! It can be used to kneel, sit, stand, and do just about anything without worrying about it popping.

Gift it for $19

ab sliders, fitness gifts

Ab Sliders

Ab sliders can make a huge difference in someone's overall workout experience. The best part? They are superportable and can be used just about anywhere. DynaPro ab sliders feature a slick bottom so the sliders will work on soft surfaces, like carpet, and a smooth fabric layer on top for hard surfaces. Perfect stocking stuffer!

Gift it for $14

Medicine Balls

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DynaPro medicine balls offer unlimited variations to basic moves such as squats, shoulder presses, push-ups, lunges,chest tosses, jumps, and deadlifts! Give this gift so someone so they can combine the power of weight training with speed of movement to build explosive strength and endurance into their training program. The 4lb ball is perfect for beginners or pick a higher weight for someone more advanced.  

Gift it for $24

Power Resistance Bands

fitness gifts, power resistance bandsPower resistance bands can take anyone's workout routine to the next level, and they're fun to use. Use them while practicing yoga or powerlifting — the bands are super versatile. Boost your range of motion, improve flexibility, and work out literally anywhere with these bands that will result in serious gains!

Gift it for $12

Mini Resistance Bands

Mini resistance bands to increase strength and flexibility

Mini precision loop bands make a great stocking stuffer. Each pack comes with four different levels of resistance, and the trendy bands can be incorporated into almost every workout routine. These bands can be used for upper and lower body resistance training — they’re perfect for shoulder stabilization and lateral movements or leg extensions. They’re made of snap-resistant all-natural rubber, so there’s no need to worry about the bands breaking during a workout. The best part about the versatile bands, is they can be used to increase strength, or to get a nice stretch. It’s a win-win!

Gift it for $10

D-Handle Resistance Bands

High quality resistance bands to withstand tough workouts

Just like the mini precision loop bands, these resistance bands are also super portable and versatile. These bands are designed to withstand tough workouts, but the high quality bands can also assist a gentle stretch routine. The premium D-handles help you focus on strengthening your muscles, rather than hand discomfort. Plus, the actual design of the DynaPro bands is patent-pending, and that has to do with the inclusion of the adjustable connection which delivers consistent tension during any workout.

Gift it from $14

Exercise Balls

Exercise balls to improve balance, flexibility, and posture

Exercise balls are not going out of style any time soon! In fact, more and more individuals love using them for chairs at the office, or at home. Plus, European schools are starting to let students use stability balls to improve focus and concentration. DynaPro offers the balls in three sizes: 55cm, 65cm, and 75cm. The balls are offered in bright colors, like pink and blue, but they’re also available in silver and black. Rest easy giving this anti-slip exercise ball as a gift, because the receiver will love strengthening their core, stabilizing muscles, and improving balance, flexibility, and posture with their new DynaPro exercise ball!

Gift it for $20

Jump Ropes

Jump rope to increase endurance and coordination

Wrap up a jump rope and stuff it into a stocking or leave it tucked underneath the tree — it’s a perfect gift for anyone who has a goal to stay fit. Jump ropes can help anyone burn tons of calories while increasing endurance and coordination. Possibilities are endless with DynaPro’s adjustable PVC jump rope, so it’s a perfect gift for a beginner who wants to work up a sweat, or for an expert who wants to master a new skill. The ropes are available in pink, blue, and lime green.

Gift it for $20


Exclusive: MMA Fighter Daniel Morales On How to Amp Up Your Jump Rope Routine

Here's How to Get Back to Your Pre-Pregnancy Body 

Fitness gifts for Christmas 2016

Fitness Tips for Busy Moms During the Holidays That Are So Easy

Trying to figure out the best fitness tips for busy moms during the holidays? In an exclusive interview, FitElyse spills her best secrets!

Fitness Tips for Busy Moms

Hashtag, MomLife... It’s been used over ten million times on Instagram alone. #MomLife is unlike any other life. The messes, 24/7 on-call tantrums (from the littles and from you... Ha!). It’s complete selflessness and pure love, but finding a balance between #momlife and #metime is hard. Breaking away from #MomLife to get fit isn’t always an option. That's why we have to mix them together. This brings us an even more popular hashtag, #FitMom! We are women on a mission to regain ourselves to be fit, toned, confident, and feel good!

It's the truth: Working out often takes a backseat once you become “Mom”. You have less time, you feel guilty and you don’t have the energy. Ok, no more excuses. You don’t need a lot of time for consistent workouts and you certainly don’t need to feel guilty — your little one(s) will have fun working out with you. And the energy? I promise, working out will give you a jolt of that magic, too.

Do you have fitness tips for busy moms that you want to share? Tell us! @DynaProDirect

My kiddos love working out with me at home, and honestly, my three-year-old is the toughest trainer I’ve ever met. His favorite exercise is riding on my shoulders as I squat up and down. He laughs and yells “More mama, more!" I always seem to push out a few more just for him (cause that’s what a good mama does, right?). Then there’s my baby girl. Oh, how she loves when I do bridge ups and hamstring rolls on the ball! She sits across my hips and thinks she’s riding a pony.

I focus on high intensity intervals when working out with my babies. I mix in short bouts of cardio with muscle-toning resistance moves. Quickly going from one exercise to the next gets the workout done faster and burns more fat. Plus, the kids won’t get bored.

My cardio moves are far from my pre-mama days where I’d zone out on the elliptical for 40 minutes while watching Live With Kelly and Regis (I loved that show). Now, it’s my kids trying to catch me as I hop like a frog, or having them chase me up and down the stairs (15 times). We also get into a little learning as my son counts how many burpees I can do (luckily he can only count to 14). Truly, my workouts these days are more intense, more effective, I’m seeing better results, AND they take a fraction of the time!

Here’s one of my favorite HIIT Workouts for that #HotMom body.

First: Find some fun music for you and the kids! Then, let’s warm-up! Try running up and down the stairs for five minutes. Mix it up: Skip a step, do hop-ups, run sideways... just be careful.

Try this cycle:

  • Baby or Toddler Squats: Place that little one on your shoulders and squat.
  • DynaPro Resistance Band Upright Row
  • 1-Minute Cardio Blast: Burpees, frog hops, stair runs, high knees, power skips — just move... fast!)
  • DynaPro Resistance Band Bent-Over Row
  • DynaPro Resistance Lunge with Curl
  • 1-Minute Cardio Blast: Burpees, frog hops, stair runs, high knees, power skips
  • DynaPro Exercise Ball Hamstring Bridge Rolls
  • DynaPro Exercise Ball Push-Ups, Reverse V-Up (This is another kid-friendly move in my house. As my kids pretend I’m a bridge, they force me not to crumble and crush them. Total ab-killer!)
  • 1-Minute Cardio Blast: Burpees, frog hops, stair runs, high knees, power skips

Try to repeat the cycle for 2-3 sets. You’ll be done in 20 minutes or less! There will be sweat and maybe some tears... from laughing! You’ll feel empowered, proud, and best of all your little ones will have witnessed a lesson on drive, dedication, and health. I’d say that’s a #Success (used 20 million times and counting!) Join in!

Tone up anytime, anywhere with DynaPro Direct mini resistance bands

10 Best Mini Band Exercises You Can Do Anywhere

Mini bands are trendy, portable, easy-to-use, and offer different levels of resistance. Check out these top workout moves!

Mini bands can be incorporated into almost every workout routine — and they should be! The bands can be used for both upper and lower body resistance training. They’re also perfect for stabilizing shoulder muscles and executing lateral movements and leg extensions. With mini bands, you can target muscle groups, including your core, and maximize strength-training results. You can also use the bands for stretching — it’s a win-win fitness tool!

DynaPro mini bands are made of snap-resistant all-natural rubber, so you don’t have to worry about the bands breaking during a workout. Each mini precision loop band pack comes with four different levels of resistance. Here are 10 of the best exercises you can do (anywhere!) with your DynaPro bands:

Mini band standing kickbacks1. Mini Band Exercise: Standing Kickbacks

  • Stand in front of a chair (for balance) with feet shoulder-width apart
  • Place your mini precision loop band right above your ankles
  • Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift.
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!


Standing abductor lift with mini exercise band2. Mini Band Exercise: Standing Abductor Lift

  • Stand beside a chair (for balance) with feet shoulder-width apart
  • Place your mini exercise band right above your ankles
  • Lift your right leg to your side and squeeze your glutes as you lift
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!


Lying abductor lift with resistance loop bands3. Mini Band Exercise: Lying Abductor Lift

  • Lie on your left side with your legs straight
  • Place your mini precision loop band right above your ankles
  • Lift your right leg, keeping the leg straight
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!


Lying abductor lift with an exercise ball and a mini resistance band4. Mini Band Exercise: Lying Abductor Lift With Exercise Ball

  • Assume the Lying Abductor Lift position, but this time use an exercise ball to prop your upper body up as your feet rest on the ground
  • Place your mini precision loop band right above your ankles
  • Lift your right leg, keeping the leg straight
  • Lower your right leg, and repeat the motion eight times
  • Switch sides and repeat! The stability ball intensifies the workout and targets the core


Plank kickbacks with a mini exercise band5. Mini Band Exercise: Plank Kickback

  • Place your mini exercise band around your thighs (just above the knee), and get into the plank position with your feet shoulder-width apart
  • Lift your right leg, keeping your leg straight, as high as you can
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!


Glute bridge hold workout with mini resistance bands6. Mini Band Exercise: Glute Bridge Hold

  • Place your mini band just above your knees, and lie on your back with your knees bent
  • Lift your hips, squeeze those glutes, and hold
  • Lower your hips and repeat the motion


Bicep curls with mini exercise bands7. Mini Band Exercise: Bicep Curls

  • Stand with your feet shoulder-width apart and wrap a mini band around your wrists, holding your wrists shoulder-width apart
  • Lower your arms and curl up. Repeat the motion


Lateral shuffle with resistance loop bands8. Mini Band Exercise: Lateral Shuffle

  • Stand with your feet shoulder-width apart and bend your knees
  • Place your mini loop band just above your ankles
  • Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance
  • After 10 steps, switch to stepping out to the left, first


Bicycle ab crunches with a mini exercise band9. Mini Band Exercise: Bicycle Ab Crunches

  • Place your mini loop band around your feet
  • Lie on the floor and place your hands behind your head and rest your feet on the ground
  • Squeeze your abdominals as you simultaneously lift your upper back and legs from the ground
  • Push and pull your legs back and forth to create the pedaling motion while turning your elbows to face the leg with the bent knee
  • Repeat!


Hip raises and leg pull-Ins with an exercise ball and a mini resistance band10. Mini Band Exercise: Hip Raise and Leg Pull-Ins With Exercise Ball

  • Place your mini loop band around your ankles and prop your legs up on your DynaPro exercise ball
  • Lie on the floor and rest your hands on the ground, palms-down, next to your hips
  • Squeeze your abdominals as you lift your your right leg from the exercise ball, toward your chest
  • Lower your hips and right leg, and repeat the motion eight times
  • Switch sides and repeat!


DynaPro mini bands are made with high quality, snap resistant material. These come in different weighted resistance to assist you in gradually and effectively mastering your workout routine. They are extremely easy to use and come with a lifetime warranty so they make an excellent choice for training. With DynaPro mini bands, you can make the most out of ordinary exercises like squats, push-ups and upper body workouts.

jump rope


And be sure to check out our BRAND NEW Fabric Minibands! The same amazing product that you know and love, but we've removed the worry about uncomfortable bands rolling or pulling on your skin!

Check them out here!

Top tricks and treats to keep your family health on track after Halloween

Health-or-Treat: 10 Ways to Keep Your Family On Track After Halloween

Success on Halloween night means lots of candy might be lurking around your home. Here are some Halloween health tips to keep everyone in your pack on track.

The spookiest time of the year doubles as prime time for kids to score a candy jackpot! While Halloween is a tradition, it's important to keep in mind how damaging a big sack of sugary goodies can really be for a health-focused family. It's just as important to remember that there are ways to keep the family healthy, without making your kids unhappy - especially after a night as magical as Halloween.

If you're a parent, play the Good Witch (or Warlock!) role, and divvy up the sweets in a way that will keep your kid’s spirit soaring.

Here are 10 Halloween health tips for spooky success:

  1. Don't trick the trick-or-treaterYour kid has spent hours - days! - fantasizing about the mischievous magic of Halloween night. Choosing a costume, making Halloween crafts, and watching spooky movies are just a few examples of the festive activities that amplify a child’s excitement for the fun traditions that come hand-in-hand with Halloween night. That's what makes it fun! You will absolutely crush your kid’s spirit if you don't take their candy loot seriously. The witchiest thing you could do is take something from your child’s coveted candy stash without talking about it first.

    Let your kiddos know prior to venturing out into the night that when they return, you will join in on the excitement of sorting the candy. Don’t police your kids! Keep a watchful eye without being a downer. This way, they’ll be mentally and emotionally prepared to have you there checking out the collected candy supply. You can also use this time to mention the basic safety concerns of collecting candy from strangers.

    If something doesn't look right, or if you see your kid snagged your favorite candy that you haven't had in 10 years, don't trick your child. Explain to your little one why that piece of candy doesn’t look right (say, a ripped wrapper) and feel free to voice that your favorite treat is sitting in the pile of loot. You might be surprised when your kid’s eyes light up in excitement to give it to you.

  2. Trade it

    If your kiddo has allergies, or you just can’t stand the thought of having so much Halloween candy in the house, make a deal. Explain to your kid that she can trade in 10 pieces of candy for a small toy, or 20 pieces of candy for a something a little bit bigger. It’s a smart idea to have two or three options stashed in the closet at home. If your kid really just wants to keep the candy, then you can just save the toys for Christmas.

  3. Give it

    If your kids are old enough to understand what it means to give back, then run this by them! Your kids can send some (or all!) of their candy to Operation Gratitude, an organization that sends more than 100,000 care packages annually to U.S. troops and their children. Kids will have fun putting together the packages and including a special letter or picture. If you want to do this with your family, jump on it! The deadline to send Halloween candy is mid-November.

  4. Pace your portions

    So you've hawked, negotiated, and donated and you're still left with a pile of individually wrapped sugar? It's more important (now than ever before!) to harness the power of portioning. As excited as your kids may be about their candy, it’s your job to protect them from candy crashes, M&M meltdowns, and Twizzler tantrums by setting some limits and standards around two things:

    • How often: Decide when your kids will get to indulge. Is it once after school? Or at lunch and then again after dinner? How often on weekends? Include your kid in the decision making around this, and leave some room for negotiating. If you want your kid to have no more than three pieces after school, go in asking how she feels about choosing one piece every day after school. If she wants more, let her feel heard and agree on two pieces. If she’s still pushing for more, then you won’t feel like you need to get into a battle about her having three pieces after school.
    • How much: How many pieces of candy you give your child in one sitting is up to you, your child, and their current diet. If your kid is a healthy eater, do try to to limit the candy during each treat time to one to two pieces. If your kid regularly snacks on sugary foods or sodas (New Year’s resolution, anyone?!) then they will have more tolerance for the sugary candies. They might be able to have two to four pieces.

    If your kid is younger, keep the candy out of their reach until it's time to pick out pieces. If your kid is older, don’t try to control keeping the candy if you’re working on developing trust. Let your kid keep the stash, but keep an eye on it. If it's depleting at a faster rate than agreed upon, then you can certainly be the keeper of the candy.

  5. Save some for baking

    As you're sorting through the sweets with your kid, explain that some of the candies can be used for baking. Even better, ask your little baker if he'd want to set some candy aside to bake a Thanksgiving dessert when the time comes! Whether it's for Thanksgiving or not, set a goal to set some baking-friendly candy aside in your baking cabinet. The stash keeps getting smaller.

  6. Add it to a smoothie

    Ask your kids for some peanut butter and chocolate candies to make them a Halloween Milkshake. You can use chocolate protein powder, milk, and a scoop of peanut butter to whip up some healthy smoothies. Garnish with the candy or toss some chunks into the smoothies. Your kids don’t need to know that the entire smoothie isn’t made from candy - plus, it will still taste like it.

  7. Make trail mix

    Grab those seeds, nuts, pretzels, and whatever else you like in your trail mix! Toss in some candies to sweeten it up. Keep in mind that not all trail mix is healthy, so think about the overall calories and sugar found in the dried fruits and other ingredients you will use. This is a really fun (and sustaining) snack for kids to bring to school, too.

  8. Store it for the gingerbread house

    Choose the hard candies that will look adorable as Christmas lights on a gingerbread house. Don’t make your kid feel like you’re takings something away. Remind her that she can choose to design her gingerbread house however she likes, and if she sees something really cool, then you’ll help her by putting it aside. Watch that stash get even smaller.

  9. Bring some to the office

    Tell your kids you’d like to bring some candy to the office and see what the reaction is. You deserve some of this candy after all of the hard work you’ve put in driving back and forth to Halloween get togethers, supervising the trick-or-treating festivities, and giving your kid the best face paint job on the block! Toss some candy into a dish and watch your coworkers empty it out, or keep them close by your desk.

  10. Work out

    If you work out as a family together (again, some New Year’s resolution inspiration!) explain to the family that when sweets are added into the diet, it makes sense to add in a little extra time for physical activity during the day. Whether that means five extra sit-ups or ten more minutes stretching, let the kids know what it means to strike a balance between diet and physical activity. That’s a lesson that will last a lifetime.


These 10 Thanksgiving Health Hacks Won't Let the Holiday Weigh You Down

maria sharapova

Maria Sharapova Is A Tennis Menace

Little Girl, Big Dreams

As the U.S open comes around again tennis comes back into the spotlight, as does Maria Sharapova, one of the sports brightest stars. Russian-born Sharapova picked up her first tennis racquet at just the age of four. From then on out her parents were incredibly supportive of her tennis career. Her father would even practice with her in the park until she was able to take tennis lessons. Despite money being tight at times, her father made sure Maria was always able to train, taking extra low paying jobs until Maria was able to get into the prestigious IMG Academy.

maria sharapova

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Sharapova has been competing in the WTA tour since 2001 and has even been ranked number one in the world five separate times for a total of twenty-one weeks in the number one spot. Additionally, not only is she one of just ten women to earn a career grand slam, but she also has a Olympic medal to her name, earning a silver medal in the London 2012 Olympic games. Despite a career that has been riddled with injuries, she was named by the Tennis Channel as one of the 100 greatest of all time. She was also named by Forbes as the highest paid female athlete in the world for eleven years.

No Days Off

When it comes to staying fit, Sharapova is highly regimented, training five or six days a week for up to six hours a day to ensure she doesn’t lose any lean muscle. Her basic routine includes some stretching, a jog on the beach, several hours of tennis, followed by core work and interval training on the bike, or running hills and sand dunes. When she hits the gym she certainly doesn’t hold back. See if you can keep up with this Sharapova inspired workout, you just need is a medicine ball, resistance band, and a workout partner!

Workout Via

Do each exercise for a minute, then repeat the circuit three times!

Single Leg Deadlift to Ball Pass – face your partner standing with your legs about hip width apart and hold onto the medicine ball. Hinge at the hips, sending your hips and bum backwards while lifting your right leg back behind you. Keep your core tight and come back to standing. Repeat on the other leg and then chest pass the ball to your partner. Do as many reps as possible in a minute.

Overhead Triceps Extension – hold a resistance band by the tubing overhead with your arms straight and palms facing in. Have your partner stand behind you and pull down on the band as you bend at your elbows, keeping your arms in tight by your ears. Go for a minute then trade with your partner.

resistance bands

Dynapro resistance bands work great here. They are the highest quality and made for professional level workouts. They are available in a variety of colors and levels of resistance and are even adjustable in length, so they can fit everyone.


Russian Twist Ball Toss – sit facing your partner about two feet apart, with your knees bent and ankles crossed. Grab the medicine ball and use your oblique muscles to twist from left to right, touching the ball down to the floor just outside the hip. Then toss the ball to your partner and have them repeat. Work for a minute.

 Medicine Ball Sit Up – sit facing your partner with your knees bent and hold the medicine ball close to your chest. Lie back on the ground and then use your abs to pull yourself up to a sit up and toss the ball to your partner. They repeat the sit-up and toss in one smooth motion, continue working for a minute.

With DynaPro you can create your own home workout and get into great shape like Maria!