Fit Solutions. Move your body. Fuel your brain. Feed your spirit. Revitalize your health.

Archive for the ‘Exercises’ Category

Winter tips: 10 minutes a day

How can you build in 10 minute blocks of activity into your day?

1.  Arrive at work 10 minutes early, after lunch or big meetings, or have walking meetings.
2.  If you have a small workplace, take advantage of mild days to walk outside or pick a large place nearby to walk.
3.  Make extra time at church, school, or while shopping.
4.  Get a walking buddy.
5.  Get a dog!
6.  At home, walk around the house while talking on the phone, meditation or prayer, or make it a game with the kids!

Get on your feet!

Simple tips to sizzle this summer

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Core tips dos and donts: The Bird Dog




Modified, just using lower limbs


Correct, neutral spine, balanced weight

Doing a correct “birddog”

I’ve seen this exercise performed in a variety of settings and variations. When you begin this exercise, concentrate on using the muscles in your torso, rather than  throwing the limbs away from the body.  A level spine, in neutral, meaning no sagging or arching, and a drawing in of the low belly will allow you to strengthen your core musculature with this exercise.

  • Begin with just the lower body.
  • Stabilize the torso by drawing in the low belly in towards the spine, and keep the pelvis in neutral.
  • Avoid cocking the working leg/hip up or drooping the hip down. (click the pictures for examples)
  • Lifting the opposite arm is a progression and should only be added when you can complete five 5 second holds on each side correctly.

Hold for 3-5 seconds, 3X and progress to 6 on each side. Do often for building your core strength.

Snow Day-House Cleaning Workout

Stuck at home on a snow day and planning on cleaning the house?  Or maybe your planning on sitting on the couch in front of the tube?  Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!

Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs.  Finish with a few arm curls ups while holding the basket.  NO STAIRS?  Do 10 Sit back squats, with heals remaining on the floor,  keeping belly pulled in and basket touching your chest.  Finish with basket arm curls.  Throw in the box of soap for more of a challenge.

Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor.  Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.

Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor.  20 in each room.Basic-Forward-Lunge

Counter top Pushups – Cleaning the kitchen or bathroom?  Pause and perform 25 incline pushups using counter top.  With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under .  Challenge by placing your hands on the side of the tub – planking your core.

Towel Rows – folding towels can be fun with towel row.  20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front  in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest.  Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright ) towel row

Wallah!  Workout done, chores done! 

Fit Solutions.  Move your body.  Fuel your brain. Feed your Spirit.  Revitalize your health.

10/10/10 Challenge Revitalize Your Health

10/10/10 Challenge
do you still have goals you want to reach in 2014?  Its not the end of the year yet….just the last quarter of the year.  For the next two months you have a real opportunity to achieve three 10 day challenges, and with perseverance and a support you can gain confidence, a sense of accomplishment and be primed to achieve your next level of health in 2015.  Choose to join the one or all groups based on your goals.
We start our first 10 day challenge on November 3rd.  
Move Your Body 10 Day Challenge
Do you need a challenge and accountability to stay on track with your fitness goals? Here is your chance before the holidays begin! Surrond yourself with people who want the same goals you do and be inspired to do a 10 day fitness challenge. All fitness levels welcome. Includes:
* Tips and suggestions for 10 days, Facebook accountability group.
* Includes 3 home/walking/fitness center workouts: Level 1, 2 or 3.
* Video coaching and workout suggestions.
$20.00  And $10 goes into the pot.  Complete a minimum 30 minute workout every day and be entered into a drawing November 14th for your chance to win the pot!  Now there are 24 hours a day, lets work together at fitting in 30 minutes for your body.
Begins Monday, November 3rd.  Group forming now, and must be entered by Saturday, November 1st. CLICK HERE   OR Email to request details and get instructions.
Fuel your brain 10 Day Nutrition Challenge
What is it: This is one of the best proven methods to reset the body’s metabolism through a simple cleanse and a system of eating that that you do not have now. What your body does not have now is nutrition that it needs to burn fat, improve your energy, and give your body and brain the nutrition that it needs to work at its best.
I have coached dozens of people just like you to gain the fuel you need to fire up the body’s metabolism furnace and feed your entire body with core nutrients to charge through the day. You must fuel your brain and fuel the body with quality nutrition.
Includes a custom – designed program to guide you through pitfalls, changes in your body, and one that fits within your busy lifestyle.
  • For less than $10 day, you receive:
  • Easy meals to pick from and enjoy foods you like. Based on your body weight it works with both male/female.
  • Grocery list packed with healthy foods.
  • Daily Check List to help you stay on track.
  • Includes drinks/shakes for convenient foods if you don’t have time to prepare your meals.
  • 2 coaching calls with me to guide you towards achieving the best results.
Last Day to begin and end by Thanksgiving Eve is November 17th,  Group forming now.  CLICK HERE  Email to request details.
Feed Your Spirit 10 Day’s in the Word Challenge
Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship with God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.
All you need is for this 10 days’s in the Word is a desire to connect to your spiritual self and a bible.  We will be centering on scriptures that feed our spirit.  Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).
We will have a facebook group to connect to a few scriptures to read, meditate and pray about each day.  I challenge you to set aside 10-15 minutes each day to take this challenge.
***We will begin this study on December 8th.   Group forming now.  Email to request details to be added to our email list or private facebook group.  

When things settle down, then I’ll…..

If you are blessed to have a job, goals, family, interests, your life will rarely be calm. If you think about our yearly calendar and you practice American and religious holidays, then add in birthdays, tax season, school breaks, and then factor in work “busy season” and unfortunately a week or two of the flu or a bad cold, there are less than 20 unaffected weeks in the year.  No wonder we find it hard to make the time for our own personal goals. 

If you want to make a change, this means creating a new system of accomplishing your goals.  This may mean setting aside an afternoon, a morning, or a day to create a plan. I honestly think you will need that from time to time, but it will be a rare occasion that a day just opens up or happens on its own. Just when the dust has settled, a swift wind will come through and and kick up that dust again!

So yes, that means doing something different than what you would normally do and it may mean a sacrifice:  one weekend where you do not watch football, take your kids birthday party hopping, partake in happy hour, etc.   Maybe it means making small changes:   limiting your TV or computer “social” time is the easiest way to avoid major time wasters.

You need to utilize the nooks and crannies of your day, to focus on your goals, me time.  Its not being rude or ignoring your family and friends, its about being intentional in working on your plan and focusing on a purpose. 

Just like you would respond to a text, you can log in your journal.  Just as you would plan meals for the family, you will set aside your snacks for a busy day.  Just as you would take a shower, you will get in your twenty minutes of activity in the morning.   Just as you would play a game on Facebook or surf Pinterest, you will instead review your goals list and get to it.  Just as you take the time to pray, you will ask God for His strength and grace to help you do this each and every day.