Why Exercise Is Crucial to Making You Feel Good

We live in a society that uses food to make us feel good. When we’re happy we eat, when we’re sad we eat and when we’re bored we eat. What happens when we’re stressed out? We eat even more. All cultures too have customs around food.  Weddings, engagement parties, baby showers, birthdays, special holidays, office parties, funerals, retirements are just examples of events that typically involve food. Using rewards with food as child to make us happy is just one of many different ways we utilize food to make us feel happy.

 

The end result is that obesity has reached epidemic proportions in Canada, the US and a few other countries.

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Exercise is one of the best ways to make you feel good. This sentence alone is enough to make many women shudder. “Ugh! Exercise? Ugh!!!” The reason people react this way is because of societal conditioning.

We’re led to believe that if you want to lose weight you need to spend hours on the treadmill or be a gym rat and lift weights, etc. The truth of the matter is that there are a ton of activities that you can do that’s also considered as exercise.

 

Like to dance? That’s exercise. What about hiking? That’s exercise too. As long as you’re in motion, what you’re doing is a form of exercise. Pick an activity you enjoy and go with it. Cycling, skiing, rowing, karate, Zumba, hot yoga, etc. are activities that have millions of fans.

If you hate running, don’t force yourself to do it. Exercise should be fun. That is the most important thing when embarking on a fitness program. Pick an activity that makes you happy and you’ll be much more likely to stick with it. Once you’ve developed the habit of moving more and leading an active lifestyle, you may find that you’re drawn to other sports too.

Cultivating the habit of exercise is imperative to staying fit and healthy. Motivation may come and go but habit is what will keep you going. So, pick activities that you enjoy. Now let’s look at how exercise makes you feel good.

  • Gives you confidence and pride

Exercise will help you shed the excess pounds and develop a lean, healthy and strong body. Of course, your calorie count must be correct to promote fat loss but if you have that dialed in, your body will become strong and toned.

In today’s society, many are saying the norm is to be overweight and out of shape. It  has reached a point where the media states that is fine to be overweight. Yet, it is undeniable that even overweight people look and feel better once they’ve shed the excess pounds. Many who have had extreme transformations will tell you that they are happier, healthier, stronger and have way more energy than they ever did before! There is nothing wrong with body confidence and saying no to “body shaming”. We should be promoting the benefits of a healthy, strong body!

Exercising will get you stronger. You’ll gain confidence and pride knowing that you achieved your goals instead of settling for less and telling yourself to accept it. This confidence will make you happy from within and nobody can take that away from you.

  • Elevates your mood

Exercise makes your body release a chemical known as endorphins. This chemical will elevate your mood and has been said to create a positive feeling in you that similar to what morphine does. The harder your workout, the more endorphins released. That’s why you may dread tough workout but you always bask in the afterglow. Now you know why.

  • Promotes better sleep

When you exercise earlier in the day, by nightfall you’ll be exhausted and plop into bed and doze off peacefully. If you have sleep disorders and can’t get a good night’s sleep, you need hard exercise.

The body will automatically shut down to rest and recover. Exercise often and you’ll have no problems sleeping. Just make sure you not to exercise during the 3 hours prior to bedtime or you’ll stimulate your body.

  • Great for Your Muscles and Bones

Exercise is vital  in building and maintaining strong muscles and bones. It is extremely important to preserve lean muscle mass and bone density

Weight lifting  stimulates muscle building growth and an adequate protein intake is important to build that muscle.

Research shows us that exercise helps  to release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown

Exercise, protein metabolism, and muscle growth

Skeletal muscle protein metabolism and resistance exercise

As we age, we tend to lose muscle mass and function, which can lead to injuries and disabilities. Which is why regular physical activity is essential to reducing muscle loss and maintaining strength as we age. It will also aid in fall prevention.

Nutrition and Exercise in Sarcopenia.

Also, exercise helps  to build bone density when we are younger, which will  help to prevent osteoporosis later on in life. The research says that exercise and physical activity in adolescents is very important to building bone and we will benefit from that later on as we age,

Influence of Adolescents’ Physical Activity on Bone Mineral Acquisition

Interestingly, high-impact exercise, such as gymnastics,running, soccer, volleyball and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling. Studies show us that there are other benefits to having kids in sports besides team building, responsibility and physical activity!

Influence of sports participation on bone health in the young athlete

  • Relieves stress

Exercise is a fantastic stress reliever. In fact, if you’re into sports like kickboxing, CrossFit, boxing or high-intensity training, you can expend all your pent up frustration by training as hard as you can. Punching a boxing bag or kicking motions in a kickboxing class are excellent stress busters… And they’re more immediate and effective than meditation.

These 5 points should leave no doubts in your mind that exercise can make you feel great. Initially, it may be difficult to drag yourself to exercise because this is a change in your usual routine and all change meets with opposition.

But once you get into the swing of things and develop the habit, you’ll look forward to your workout sessions and the natural feeling of high that comes with them. You’ll not only feel great but your body will be shapely, sexy and become more feminine than you dreamed possible. Do get started today.

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Indoor Workout Alternative Tips for When It’s Just Too Cold to Go Outside

 

 

When the weather turns cold and blustery, it can be hard to force yourself to go to the gym.  The last two weeks here have ranged from -30 to -52 C with the wind chill and we definitely stayed in as much as possible! For days like this, you may decide not to go to the gym,  but you can still get a great workout in the comfort of your home. Here are some cardio, strength training, core exercises and exercise routine suggestions that you can do with simple (if any) equipment.

Cardio

 If you have stairs in your house (or even if you don’t) stepping will get your heart pumping. Go up and down at a rate where it makes carrying on a conversation hard. If you don’t have stairs, you can substitute by putting a couple of thick hard cover books on the floor and stepping up and down on them while watching TV. Or buy a stepper from Amazon or your favorite fitness store.

Another simple cardio exercise is jumping rope. While it doesn’t work well on carpeting, if you have any type of smooth floor, it works great. If you don’t have any smooth floors, substitute jumping jacks for jumping rope.

Dancing! Crank up the tunes and dance around in your living room, like no one is watching. Pick a time frame, set a timer on your phone and get that heart rate up!

Or try this D.I.Y Workout Builder.  It requires no equipment at all and can be done in your living room. All you have to do is turn on some tunes, pick your fitness level and put in the effort.

 

Strength Training

 Strength training can range from something as simple as doing bicep curls with a filled water bottle or milk jug in each hand , or using resistance bands to having a small weight bench and a few dumbbells.  Weights and a bench don’t take up much room and gives you the ability to do 18 different exercises. If you outgrow dumbbells, you can move up to barbells.

 

Core

 Planks are an all-round great exercise for developing your abdominal core. There are so many different types that you never get bored. Side, face-down, feet elevated, one leg raised or one arm raised are just some of the variations to the basic plank.

 Abdominal crunches or presses are also good exercise for your core as are bridges. And none of the core exercises require any equipment at all! 

 

Exercise Routines

 If you like a more structured program, there are hundreds of different exercise routines of all varieties available for purchase on DVDs or for free on YouTube. Alternating between your own routines and a few of these adds creativity to your fitness program and prevents boredom from setting in. Or if you need more  assistance with your programming in order to reach  your goals, help with your form, more accountability, desire a community and support which is usually more than a free  program offers,  then click on the contact button below to inquire about  getting your name on my wait list for the monthly online Fit Club Program, which will be released soon!

Any of  these exercise options will kick butt without leaving the comfort of your home. Don’t give up on exercising when the weather turns bad. Stay home and workout using a variety of your favorites.

Committed to your success,

Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

5 Tips to Help You Stick to Your New Year Fitness Goals

For 45% of us, it is the great ritual we do once a year – set our New Year’s resolutions. Unfortunately, only 8% of us will actually attain our goal for the New Year. Historically, gyms experience about a 25% increase in membership in January. However, by mid-February attendance is back to normal. For most, it was a “flash-in-the-pan” idea they soon tired of.

However, there are some simple things you can do to keep to your resolution. Here are 5 of the more popular habits people use for success:

Make your fitness goal realistic:

One sure way to abandon a resolution is if your fitness goal is too ambitious. Those 20 pounds you want to take off did not come on overnight, but many people have the expectation to take it off that fast. When it doesn’t happen according to their unrealistic schedule, they give up (and usually end up gaining more weight.) Make sure you set SMART goals – Specific, Measurable, Attainable, Realistic and Timely.

Exercise with a buddy:

Being accountable to another person is one of the best motivators there is. Once into your New Year fitness, your excitement may begin to wane. However, because you don’t want to let down your exercise buddy, you go to the gym and work out together. If the truth be known, your buddy may not have felt like working out either but did so to keep from letting you down.

Keep a journal: 

Writing down your starting weight, BMI and other pertinent facts, and then keeping track of your progress, is a great motivator. It is a visual record of the headway you are making. Also write down anything that could or did affect your workout, such as mood or emotions. Writing these things down usually makes everything more clear and does a great job of keeping you on track.

Keep it fresh: 

If you keep doing the same routine, you eventually tire of it. And your body will adapt and become more efficient meaning it won’t burn as many calories during that routine now as it did when you first started. Periodically change things up – try a routine that exercises different muscles. Keep your body guessing. You’ll see the difference on the scale.

Reward yourself: 

Because your one big goal is so far away, your enthusiasm may falter. One way to prevent this is to establish intermediate goals called milestones in your journal. Once you reach a milestone, reward yourself and start working toward the next one. Just make sure your reward doesn’t sabotage your efforts. In other words if you are losing weight, your reward should not be a high-calorie, high fat meal. Instead, try buying that new workout outfit you have been eyeing.

 

 

Stay the course with these 5 tips. You’ll find this year will be easier to keep to your New Year resolution than in the past.

Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

Four Achievable New Year’s Resolutions

It is almost 2018, and you’ve probably started to think about your New Year’s Resolutions. Am I right?

RIMF - Four Achievable New Year’s Resolutions

So many people commit to huge New Year’s Resolutions that are nearly impossible to achieve. Then, they end up not reaching their goals. One suggestion I have for you is to make your New Year’s resolution ACHIEVABLE this year.

 

When you do achieve your goals, you will be so much healthier.

 

Here are four perfect resolutions that are totally achievable:

 

#1. Hydrate with more water

Did you notice when you drink more water you feel better? Water helps your body to run better and will even help you to lose weight. Water will help give you a beautiful, youthful glow too. Make sure that you don’t just chug it all at once. Grab a water bottle and keep it with you throughout the day. This will make it that much easier to achieve your goal, and it will be so beneficial for your entire body.

 

#2. Crowd out heavily processed foods

Foods that are filled with sugar and preservatives do not give our bodies as much nutritious value as a wholesome meal.  Instead of just eating because you have a sweet tooth craving or because something looks delicious, eat because you want to nourish your body. If you eat foods that will give you energy and help you to feel better, you’ll be on track for a healthier New Year. So, start 2018 by eating whole foods that nourish and benefit your body.

 

#3. Move more

Most people think of a New Year’s resolution as heading to the gym every morning. Although this is a great goal, it can sometimes be unachievable with your schedule. You do not need to head to the gym to move more. In fact, if you sit all day it’s a very good idea to go for a walk on your lunch break, or stand up and move in between breaks.  Make moving fun in 2018. You will feel so much better!

 

#4. Let go of negative thinking

Every person has thoughts that creep into their head. Sometimes we can become more judgmental and critical of others in our head, or even put ourselves down. In 2018 make it a goal of yours to stop the negative thinking. This will help you to be an overall happier person and will even help you to become healthier.

 

When you are thinking of your goals for 2018, I recommend that you start with an achievable goal that will really help you become a happier and healthier you!

 

I hope that these four suggestions help!

 

Coach Ruth - Committed to your Success

Need support?

Accountability?

Tools to help get you started?

Check out my 30 Day Clean Eating Challenge below.  

Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

Why It Is Not Just About Weight Loss

Far too many times we get hung up on the number on the scale. We stress over every ounce gained or lost.  What we accomplish by doing that is causing more stress to ourselves. Stress, just hinders our goals even more!

So what is it about, if the goal is not weight loss? There is no  destination, or final result. It is about the journey . It is about a new healthier lifestyle that can be maintained for the rest of your life! Every one’s vision of that will be different.  It is not about what you weigh or what size you fit into. It’s about  learning to love yourself in your own skin. It’s about what you gain through this journey. Majority of people are not meeting the recommended daily requirements of physical activity!

There are other benefits to a healthier lifestyle than just weight loss and here are a few of them.

More Energy 

If you add regular exercise to your weight loss goals you will improve your muscle strength, increase your endurance which will benefit you by  gaining more energy.  When you add exercise to your daily routine it will deliver oxygen and nutrients to your tissues which will help your cardiovascular system work more efficiently. When this happens your heart and lung function will improve,  which will give you more energy  daily to do  your every day life activities. For some you CAN help alleviate all that huffing and puffing you noticed you have been doing lately.

 

Better Sleep

Losing weight will help you sleep better and sleeping better will help you in your weight loss goals! See how important getting enough sleep in your life benefits you. This research shows that that getting 5% more sleep can not only help you sleep better but longer!  Not to mention that losing fat will help to alleviate snoring and sleep apnea.

 

Improved Balance

By adding resistance training to your weight loss plan you will gain other benefits besides  the toned of your muscles. Your balance and coordination will  also improve, as will your posture, which you will greatly appreciate as you age! Improved balance, flexibility and strength all help to prevent falls later on in life.

 

Improved Flexibility

You can benefit from improved flexibility when you regularly perform a flexibility and stretching routine weekly by improving circulation throughout your entire body. It also increases joint range of motion, reduces injuries  and aids in improving your balance also.  Other benefits are more mental.  Stretching activities like yoga are calming , relaxing and  centers  the mind. Stretching also reduces muscular soreness, decreases the symptoms associated with menstruation, and reduces overall muscle tension.  Definitely worth checking out your local yoga class. Most will offer a beginners class.

 

Improved Health

Weight loss can help with improved mood, reduce stress, improve your sex life, reduce inflammation, improve cardiovascular health,  and so much more.  There was a study  done of 40 obese men and women aged from  32 to 56 and the study  found that  just by  losing 5% of their weight they benefited from  improvements in their health by having better control of insulin in the liver, fat and muscle tissues.  Just by a 5% weight loss! So when we think we are not losing fast enough remember there is a lot going on in your body that you may not even realize! Also keep in mind  that it does not mean that being super skinny is the healthiest either. There is no set size for what is best. We have ranges that studies have shown to be the best for our heights, but it truly is what is best for YOU and where you are feeling YOUR best.

 

Improved Strength

Improving our strength is so important and should be a part of everyone’s lifestyle, regardless of a weight loss goal. By adding resistance training to your lifestyle you will be able to perform every day activities better. Like carrying groceries or a child. Studies have shown that with a consistent strength training program you can increase bone density and prevent osteoporosis. Starting approximately in our 40’s muscle mass declines with age and it increase after the age 50. Also the rate of muscle loss really begins to outpace the rate of  which we can gain muscle gain. Maintaining as much bone and muscle mass as we age can determine where we can sit   down without being aided.

 

Enjoying A Better Quality of Life

Overall there are so many benefits to exercise and weight loss, that I could go on and on, but I will go over more in other posts.  The point is weight loss is important and we can receive benefits just from that. But  what I do what you to know is that when we just lose weight without adding resistance training we are not only losing weight or fat, but we are losing muscle. That is something we do not want to have happen if we can help it as we do not want to accelerate that loss as we age! We want to enjoy our retirement and possibly chase some grandkids.

If you are stuck and overwhelmed or maybe not sure where to even start,  contact me below and we can set up a time for a consultation to go over your goals .

 

~ Coach Ruth ~

The Missing Piece to Finally Losing That Weight… and Keeping It Off

The Missing Piece to Finally Losing That Weight… and Keeping It Off

Simple ways to lose weight and keep it off, finally.  You’ve likely heard this promise a million times before, often relating to specific exercise programs and strict food plans – and I bet you’ve even tried many of them.  I know I have! The problem is that if they work at all, the results are short lived before the pounds find their way back to you – rapidly, usually. I know I have tried quite a few in the past and when I stopped, the pounds not only came back, but a few extra pounds seemed to come along for the ride!  So, why is that?

There is an essential missing piece of the puzzle, and without that piece, you’ll stay stuck on the hamster wheel of meal plans  or yo-yo diets and the quick fixes that just aren’t sustainable long term.  The missing piece is quite simple – you have to start with the basics.  There’s a lot of work to do first and foremost with changing your intentions and shifting your mindset before the real results come to stay.

It’s difficult to stay motivated when the only goal you have in mind is an incredible beach bod.  That may sound funny, but truthfully — it’s not enough to keep you going.  When you don’t attain that goal quickly enough, or you miss your workout two days in a row, you’ll start slipping or be ready to throw in the towel.  Because just wanting a beach body is not enough. I know as I’ve been there. Motivation comes and goes.

Does that sound familiar?  You’re incredibly motivated in the beginning, but results don’t show up fast enough, so you drop the entire idea.  To break this cycle, you need to find a different reason for wanting to change.  Your  “Why”.  Really dig deep. Your intentions for this need to come from the desire to treat your body well, live a healthy, long life – and a love for your own body, instead of a fear of it.  (Yikes, that’s a hard one, right?)

The foundations must be in place for lasting change to grow and stay. Changing the lifestyle patterns that got you there is just a part of the equation. You must learn to love yourself – right this moment, just as you are. Let yourself know how beautiful you are and believe it!  Through this love, you will desire to eat healthily and move to nourish the body you have (and love).  You will be committed and that is one of the big keys to weight loss besides consistency and patience. You did not gain that weight over night and it is not going to come off in a couple of days. It is going to take time. Punishing yourself by eating strict foods you don’t enjoy, or working yourself crazy at the gym, is not a healthy or sustainable way of approaching your journey to health.

 

 

Lastly, start with baby steps.  Start with one, small step that you can compound on.  Ditch the soda and replace it with water, for example.  Do this for one week, and next week, choose another simple step to add. For example  add more vegetables or eat from a smaller plate.  Before long, all of your unhealthy habits will be replaced with new, healthy ones… and you’ll be on your way to lasting change – once and for all.

What’s stirring in your mind right now after reading this?   Do you have a tip to share that helped your succeed in your weight loss journey? Comment below and spill it to me – I’m all ears and awaiting your response!

If you have further questions or would like to book a free consultation to see how I can help you attain your health and fitness goals, send me a message below! I’d love to hear from you!

As always,

Committed to your success

Ruth

7 Day Mini Home Workout

7 Day Mini Home Workout

 

This is a quick and simple mini workout that you can do at home or take it with you on your summer vacation.

It can easily be done in limited space and requires no equipment other than your own body weight.

There are some benefits of body weight exercises:

  • Requires no gym membership or equipment
  • Requires little space to workout
  • Inexpensive
  • Convenient
  • Countless exercise variations
  • Low risk of injury
  • Increased flexibility

The Dynamic warm up is important to prepare your body for the workout, to prevent injury and to increase your heart rate. The below is an example and each round should be 1 min for a total of 5 min.

1.) High Knees —   lift both knees high while jogging. Try to get your knees as high to your waist as you can

2.) Squats — Squat side to side, Keep 2.) Squats — Squat side to side, Keep chin up, eyes straight ahead, make sure the spine is neutral, core engaged and knee above toes (not over toes).

3.) Shuffle Side to Side — This exercise will help warm up the hip flexors.

4.)Large Arm Circles — Make large circles with both arms forward and then reverse

5) Jumping Jacks: Jacks with no jumping 15-20, Regular Jacks 10-15. This exercise is a

total upper and lower body warm up

The Cool Down Stretches are just as important as the warm-up.  Always remember to take the time to stretch at the end of your workout. Stretching will help prevent tightness, flexible and help also to avoid injuries. The below are an example of static stretches. They are down without moving and should be held for 15-30 sec and make sure to do both sides! 

1.) Quadriceps – Standing, bring your right foot, to your butt and hold. You can use your hand to grab your ankle or pant leg. Hold. Switch legs To keep balance you can hold opposite arm out to the side, or hold onto wall or chair.

2.) Hamstring — Standing, lift toe and place hand above the knee. Keep leg straight and lower your upper body, keeping your back straight, until you feel the stretch. Hold.  Switch legs.

3.) Glutes — Lying on your back, cross right leg over your bent, left knee. Then bring left knee to chest, holding onto the back of your thigh, gently pressing right knee wide. Switch legs.

4.) Chest — Standing straight, interlace fingers behind your back as you straighten out your arms and lift chin to the ceiling.

5.) — Take one arm overhead, bend at the elbow joint behind your head, palm should be around the centre of your back, gently pulling elbow with opposite hand. Hold . Taking the same arm across the chest, gently pulling at the elbow joint, to extend through the shoulder in the front. Hold Switch arms.

6.) On all fours, round out your back like a cat and then invert it, making a C-shape with your spine, Repeat three times. Then sit back between your heels, forehead on the mat, arms extended in front of you, as you lengthen your back.

Down Load Here

 

 

December Fitness Challenge – Day 9

Good morning! It is Friday! Today’s workout is all about the arms and shoulders. It can be done without weights. Just remember to slow the movement down and really contract the muscle. If you have weights, that is awesome!

Today’s workout is all about the arms and shoulders. It can be done without weights. Just remember to slow the movement down and really contract the muscle. If you have weights, that is awesome!

Yes, these exercises will tone your arms and shoulders and give you a nice shape with progress, but there is an even more important reason to do them.

We need to keep that strength up, for lifting groceries or kids (ever been tuckered out while holding a toddler who is struggling because they are having a complete meltdown?) and this is just a few reasons.

1. Injury/Aging:  Without strength training your upper body strength deteriorates as you age and you will become more prone to injuries, disease and a diminished quality of life. Studies show that you can lose up to 40 percent of your muscle mass by the time you reach your 60s! That is a lot.  The loss of muscle mass in your upper body can have a great effect on other aspects of your life. For example, if you were to injure your leg and require the use of crutches, your upper body strength allows you to remain mobile. The same is true if you find yourself in a wheelchair temporarily or need the use of a walker.”

2. Posture: With the amount of time we spend hunched over phones, computers, desks and behind the wheel of our cars, most of us will suffer from some sort of imbalances relating to our posture. IE. Rounded shoulders, is a good example. Sometimes it will be not to that extent. The best way to achieve proper posture is to tone your back and shoulder and core muscles because strengthening them will assist in holding the top half of your body up

3. Boost your metabolism: Strength training is an excellent way to get rid of that stubborn, excess body fat, because it will activate your metabolism even higher! Think of it as the “use it or lose it” principle. The more muscle mass you have, the higher your resting metabolic rate.

Stay strong and have an awesome Friday!

Resources (1)

References (2)

december-challenge-day-9

December Fitness Challenge – Day 8

December Fitness Challenge – Day 8

Good Morning! Today the kids are back to school!! Yeah,
Today’s workout is a Standing Ab Workout.

Sometimes Ab Workouts on the floor are not easy for people with back injuries, or anyone with a disc herniation. If they are not done properly they can cause injuries or soreness.

I have a bulging disc herniation in my neck; pressing on my spinal cord, and I have been very fortunate so far to not require surgery. In the future, who knows, that might change. In the meantime, I keep moving, so this is why I prefer to do standing ab work most of the time. While these exercises use many muscle groups in some cases, you are still working your core.

Remember – no twisting your body to the point of pain, or pulling/twisting on your neck at all when doing the standing side crunch,  you want to do the moves until you feel the stretch, keep your core engaged at all times (belly button sucked in towards your spine), be standing tall, and remember to breath through out the workout!

If you feel this is too much, try to just get one round done or shorten the amount of times doing the move and then try again at another time. You will find that with repetition you will be able to increase your numbers

Keeping our core strong is very important as we use it everyday. It is the core link to our upper and lower bodies.
We use it to bend over and pick something up off the ground, put our shoes on, bathing, dressing, standing and sitting in a chair to name a few. It helps prevent or ease back pain, and aids in the prevention of  injuries or falling as we get older.

Weak core muscles can also impair how your arms and legs work and affect your posture. For example, slouching or rounded shoulders. A strong core will enhance your balance, posture and stability.
There are so many more  reasons to keep a strong core. I am not all about getting skinny, losing weight or aesthetics like a perfect six pack.

My motto in everything fitness/health related is “Keep Moving and Stay Strong”! Enjoy a long and productive life. We only have one life, live it!

If you have any questions, please send me an email or ask here. Have an awesome day!!!Christmas Fitness Challenge - Day 8.jpg

Day 3 Snowed in and the December Fitness Challenge – Day 7

December Fitness Challenge – Day 7 – Happy Wednesday!

We are snowed in again! It has been 2.5 days now for no school and the roads shut down.

The community was wonderful at coming together and helping all the stranded travelers. Finding them a place to stay, food, drinks and keeping them company.  Tom Jackson and his group the Huron Carole were also stranded and they put on a wonderful performance for everyone! How awesome was that!
It was really nice to see the grater out this morning starting on snow removal. The town and emergency crews have been amazing. The Roads are still closed at this time as they try and get snow removed and sand put down. The wind is still blowing the snow, but it is not as high of winds. More snow is on the forecast yet again and my kids are already saying, how great it would be if they got another day off school. Not!! haha

So today ‘s fitness challenge we are back to compound exercises! They are my favorite exercises as you are doing more work with more muscle groups in a shorter amount of time and burning lots more calories! So these type of exercises are perfect for those pressed for time.

These exercises can be done without weights.  Remember to do the exercise slowly and contract your muscles. You can  also use large cans, filled water bottles, or pop bottles or even fill up empty milk jugs to use as weights.pexels-photo-225251


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