#KeepingHope with Coach Dan Margritz

I hope this blog post finds everyone healthy as the last weeks of the semester find us all working and learning from home due to the COVID-19 crisis.

Coach Dan Margritz

First, let me introduce myself. I’m Dan Margritz, the head strength & conditioning coach here at Hope College. Just like many of you are into your “first” of online classes, this is the very first blog post of my life. What a time we’re living in, am I right? 

I was offered the opportunity to give the campus community some healthy tips and motivation for staying fit and getting after it during our stay-at-home advisory from the governor of Michigan. As I thought about what the Hope College community needs, I decided upon a few different at-home, bodyweight workout programs and a healthy recipes to help us get through.

So here we go!

First, I created a three days per week, three-week basic workout program. You literally need nothing expect your body, except maybe a jump rope, to complete it. The non-athlete, and even some of your MIAA champion student-athletes, are completing this workout as we speak. The biggest thing is to GET UP, GET MOVING! If you can find a way to get in 30 minutes of activity per day you will feel mentally and physically feel refreshed.

Here is what I’ve created in terms of the bodyweight program:

If the weather is awesome and sunny where you are at, take some sweet motivating music outside with you on during this bodyweight program. Your body and your mind with thank you later because taking those 30 minutes to yourself will be vital in so many realms of wellness.

As far as nutrition and hydration are concerned, I have a fun fact about water. It is recommended that everyone drinks HALF of their bodyweight in ounces of water. So, for example if I weigh 190 pounds, I need approximately 95 ounces of water EVERY. SINGLE. DAY! That is straight water…..not mixed in your coffee. And if you can’t drink half of your weight in water, be sure to drink at least, AT LEAST, a half gallon of water a day.

Need an idea for something sweet and relatively healthy. . . and not ice cream? Here is a recipe that I’ll make from time to time and they are easy and tasty, too.


1 Cup Dry Oatmeal

2/3 Cup coconut Flakes

½ Cup Peanut Butter

½ Ground Flaxseed

½ cup choclate chips

1/3 cup honey

1 Tbsp Chia Seed

1 tsp Vanilla.

*Mix all the ingredients together in a bowl and set in your fridge for 30 minutes. Than roll them into small balls and place into a container in your fridge for storage.


That’s all from me for now. Keep plugging away Hope Nation! Get outside, get your body moving and be strong, be true!

And, yeah, also #keepHope!

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