We all try very hard to make healthy choices. Our pasts are filled with ups and downs, but right now is most important. And right now is pretty awesome!
I want to help you change your life. I want to help you build a strong body, resulting in a healthier you. I want you to workout with me!
But, it’s not easy. The exercise itself can be tiring, challenging, and sometimes painful. The time commitment is hard, there are too many other priorities pulling on you. And once you decide to go to the gym, you are unsure what to do, what will work? After a few weeks on a cardio machine you still haven’t seen any results and it is easy to get discouraged and let your routine slip away.
I want to engage you in a healthy lifestyle. I want to inspire you to be active and strong. I will provide both the tools and encouragement. I have lots of exercise ideas to help you get started and to maintain a fitness routine. As a result you will feel so empowered and confident in all areas of your life. You will be proud and satisfied when you make healthy choices—and sometimes you’ll surprise yourself when you realize just how far you have come.
Most people already know that they should exercise. It can be to lose weight, change eating habits, results of a doctor’s visit and an unhealthy report, or preparation of a pending event. These are all great incentives to help move you towards a fitness routine. However, there are a lot more reasons that should be considered. A truly healthy body has healthy hormone production which helps to manage body composition, weight management, sleep patterns, along with prevention of disease like Type 2 diabetes.
Exercise is called the silver bullet to fight against aging—known for improving strength, cardiovascular systems and circulation, and maintaining bone density. Research has also continued to link regular exercise to improved brain health, memory and cognitive thinking.
So many good things!!
The first step is usually the hardest. So BIG CONGRATULATIONS that you are here!
The next step is for you to commit to making yourself healthy. You can set your own goals for weight and inches to lose. But, I want you to set a goal to become a rockstar!
I want you to show up and push yourself through these workouts. I want you to groan when I say “one more round”—I want you to feel the energy (and a little soreness) pulse through your body because YOU DID IT! I want you to look at yourself in the mirror and feel that pride that you did something to improve your health.
How about 35 minute real time video workout—just like you are in class with me!! How cool is that?
You can carve out a corner of space, put down an exercise mat, lace up your sneakers, and press play! I have planned a workout for us, I have programmed the timer and I am ready to workout—-anytime.
The next 6-Week Challenge starts soon. Get yourself signed up and you’ll be ready when the class starts. In the meantime, I have some FREE video workouts and some stretching videos that you can try. Once the classes start, you will join an online group of workout buddies. Over the 6 weeks, you will build strength—both muscularly and emotionally. You can do this!!
So, bop on over to the Ready for Spring Fitness Challenge and check out the details.
I hope to see you in an upcoming workout!
|Begins January 4th! Let’s do this!|
When we begin an exercise program it is often to improve heart health or for weight loss. These are commonly known results of a regular exercise program, along with building strength in our muscles. But, did you know there are many other benefits to a regular exercise program?
Back in gym class, most of us learned about muscles…they get sore when we workout, and bones…they break if we whack them hard. But, what about ligaments and tendons?
Within our structural frame, our skeleton is a series of bones, connected at joints. Each of those joints have ligaments and tendons wrapped around and through to hold them in place and to actually move them. Tendons attach the beginning and end point of muscles to the bones, transferring muscular energy through the body.
These connectors are imperative to provide movement through lever action, joint stability and support, and alignment of bones, muscles, and organs.
Ligaments, tendons, cartilage and fascia are referred to as connective tissue. All are made of collagen–the most abundant protein in the body–providing strength to connective tissues and cushioning–as cartilage–to joints. And, as we know, our bodies reduce collagen production as we age. Therefore, if left to nature, our connective tissues would become less strong and supple, losing elasticity, and more prone to injury.
Injuries can be acute or chronic and include strains, overuse and inflammation (tendinitis and tendinosis), ruptures and tears, “she suffered a torn ACL” (anterior cruciate ligament of the knee). All of these can be extremely painful and require a variety of long term treatment, often including surgery and therapy.
The good news is, the best way to improve muscle and connective tissue health is EXERCISE!! These tissues also benefit from good nutrition and hydration. Consistent use of the connective tissues through a full range of motion will help maintain flexibility, agility and allow for good balance.
Cartilage—the buffer that protects the ends of bones—depends heavily on joint movement to absorb nutrients and remove waste, which means that for every step that you take you are not only strengthening the muscle and tendons surrounding that joint, you are also helping the cartilage and making it less susceptible to Osteoarthritis. Think: wrists while doing planks (joint weight bearing)! See, we do everything for a purpose!
Listen to your body. Many of us experience a reminder of a past injury. This can be a dull ache or a sharp, debilitating pain. Regular, controlled and specific exercises can alleviate the issue or strengthen the muscles surrounding the injury, reducing the direct pain.
However, there are times, when we just need to stop doing what hurts! 🙂 I could be a doctor.
Let’s strive to be “better than yesterday’s self”!
So, each year we head into the holidays with a blend of excitement and hesitation. When was the last time you thought, “I can’t wait to wear this and this and see all of my relatives, because I look my VERY best and have such so much positive self love?”
Let’s change that! It’s early in November and we have weeks to deal with! Let’s do what we can to build confidence, stand taller and totally believe in ourselves. And, along the way, let’s take off 2 lbs each week through the holidays! Okay?
Just 2 lbs. That is 6 lbs by Thanksgiving (maybe more if you rock it!) and another 6-8 lbs by Christmas! That is crazy and only 2 lbs a week. Just by being aware and giving yourself some love through the holidays, we can do this.
For the first week, here is your assignment!
WEEK 1: Add an apple or pear EVERY DAY. Also, add one serving of veggies each day. This can be raw carrots, celery, peapods or it can be cooked broccoli or asparagus, or a small salad. The first week you get to ADD food! Yum!
See you next week!
We have all heard our clients say it has been so long since they have worked out they’d better start with just walking or riding the stationary bike to get back in the groove. No you don’t.
I say just start. We’ll talk about the workouts, we’ll learn the exercises, we’ll agree on a schedule. And you will start. I will be there with you, I will coach you and encourage you and you will start. I’m pretty sure that you’ll sweat, I’m pretty sure that you’ll be sore, I’m pretty sure that you’ll hate me at some point, and I’m pretty sure it won’t kill you it shouldn’t kill you.
After your workout, your body will know that you have worked hard, but your heart and mind will be thrilled that you have started. You’ll be so happy with today’s accomplishments! You will continue to make confident and smart choices for yourself.
When you wake up tomorrow and that soreness creeps back in, pat yourself on the back, stand a little taller, pull your shoulders back and know that you did it. You started and you are going to keep going feeling stronger and braver every day. Let’s start today.
PS-I’m pretty sure there will be days that you aren’t sore and you’ll wonder if you worked hard enough!
When I wrote this post back in April, the F.B.I had just published it’s plan and date for physical testing of all the field agents. Some of them had a long way to go and some of them were delaying their testing until they felt they could perform well.
Do those tendencies show up for you? You need to lose some weight BEFORE you can begin a workout regimen? Or you won’t buy any new clothes until something else happens?
While I love that the F.B.I. is valuing health and physical exercise as a core value of the organization, I do hope that it becomes a daily value and not only a focus of annual testing. Balancing or countering high stress levels with physical exercise will help maintain healthy bodies and strong minds.
And if it works for the agents, just think what it can do for you! Just start where you are and do more today than you did yesterday. Give your body some healthy nutrients and push your cardio and muscular systems. Make some good choices for you and your body. Your body will love you for it and you will see results.
I wonder how the F.B.I. agents are doing. Do they look like a healthy work group? Do they have more energy? Will they maintain their fitness levels and provide encouragement and inspiration to each other?
How about you? Could you pass the F.B.I. fitness test?
Let’s get strong and fit together! The September Fitness Challenge begins on August 31!
Previously posted on April 20, 2015
“It’s really not that hard,” said Jennifer Schick, a public corruption agent at the F.B.I.’s Washington field office who also oversees fitness training and tests.–The New York Times, April 5, 2015
I’m sure several agents have a different answer.
Yes it is hard. It is terribly hard.
We all know that maintaining a fitness program and healthy lifestyle is extremely hard. Everyone struggles with scheduling both time and energy for a fitness program. Stress and daily life easily sabotage schedules, the first thing to go is usually the workout. That said, fitness is very important. Healthy lifestyles and healthy bodies are extremely important to our daily life, to our families and loved ones, and in the case of FBI agents, to those they have sworn to protect.
We need to be at our best at all times.
Perhaps she meant the testing is not excessive. They test only includes four areas—I won’t judge that as good or bad. Each test will require strength and endurance to pass. Training will be required to gain that strength and endurance. If you don’t run or haven’t in a long time, it will be a shock to your body. As we age, those natural muscle movements and coordination fall away. It will take time to retrain the muscles to respond to the messages from your brain.
But, believe it or not. We can improve and we can repeat what we train for. We need practice.
Where do you start? Some weekend warriors are able to lace up their shoes and take off on a 5 mile run. Most of us can’t. Or even if we can once, it is probably not sustainable. A different approach is to start building strength and flexibility. Then introduce running. Continue to build strength and increase the cardio activities.
My 6-week fitness challenge begins with lower intensity exercises to get you moving again. Each week I increase intensity and build on the strength we are building. Workouts are only 35 minutes long and can be done on your schedule. If you prefer to exercise morning versus night or outside instead of inside, it all works. You need an internet connection and a small area and you are good!
Six weeks flies by, but if you do the workouts, you will build strength and endurance. You will prepare your body for cardiovascular activities.
Check out my workouts here: Free video workouts
The next 6-week challenge begins May 4th!! Registration is open!
Oh ya, the workouts are hard. But, the program is easy. Just sign up and I send you videos. You complete them and get strong. That’s easy.
Summer has hit us. And in my region, it is going to hit even harder in a couple of days. Our weather reports are saying we are experiencing temperatures 30+ degrees above normal! That is a mere 100 in my city, but 109 is forecast where I am visiting this weekend. We will be warm!
But, I still love the summer days and warm summer evenings! It makes want to sit at outdoor cafes and have picnics along the river.
It also makes me want to be active in the early mornings! I love the morning air, when it is still cool, but you can feel the heat in the sun and know it’s going to be a hot one! I can really feel the energy of the summer sun through my body. I like not wearing a coat!
With July just around the corner, we can still kick in the next six weeks and improve our fitness while summer is upon us. This is another season when it is easy to say- “I’ll just wait until….fall? until……it’s cold outside?” No, no, no. Let’s do this now, while the air is warm and our energy is high.
Let’s do this because we love the way we feel. And let’s shape up those arms while they are wearing sleeveless tops! Let’s make our hikes easier! Maybe enter a 5k run/walk and take advantage of your new fitness!
That’s all. Let’s do this!
My next workout challenge begins May 4th–are you in?
We’ll spend the next six weeks together. I’ll create workout videos for you and show how to do the exercises. I’ll ask you to try really hard. I’ll even ask you to try harder (cuz, I know you can)! I’ll be there for you. I’ll ask you how you feel and I’ll answer your questions. I’ll be your workout buddy, and you’ll be mine!
I love to have workout buddies! I love to hear that you are sore. That your legs, glutes or abs are killing you……in a good way! I can give you modifications if you have an injury you need to work around. But, I’ll always ask you to try harder. To push yourself. To set new limits.
Making a decision to do this is the hardest part. Once you do that, all you need are sneakers and an exercise mat. We spend 35 minutes together and you feel like a million bucks!!
I hope that you’ll join this fitness challenge! We start May 4th!
Don’t miss out—you need this. Your body needs this. And I need you to join me!