Mindful Monday Week 24: Kindness Heals
What we do affects how we feel, and more importantly we can change how we feel by changing what we do. When we’re in a depressed state however, motivation works backwards. You need to do something before you’re able to want to do it and not doing anything can actually perpetuate fatigue. Instead of trying […]
Bodyweight Basics: Burpee
Bodyweight Basis: Burpee – Stand tall, shoulders aligned with hips – Keep feet shoulder width apart – Place hands on the floor just inside your feet – Jump feet back and engage your core – Maintain a neutral position, a straight line from shoulder to hips – Lift chest and hips off the ground together […]
Workout 12
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bear Crawls – 15 reps Burpees – 15 […]
Workout 11
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Toe Touch Kicks – 15 reps Jump Ropes […]
Workout 10
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Lunge to Hamstring Stretch – 15 reps Heisman […]
Workout 9
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Lunge to Overhead Reach – 15 reps […]
Workout 8
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Twisting Mountain Climbers – 15 reps Low Lunge […]
Workout 7
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bird Dogs – 15 reps Walking Hip Swings […]
Workout 6
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Lunge to Kick – 15 reps High Knees […]
Workout 5
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Shuffle Touch – 15 reps Jumping Jacks […]
Workout 4
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Lunge Touch – 15 reps Mountain Climbers […]
Workout 3
Butt Kicks – 15 reps Hip Bridges – 15 reps Lower Body: Squat Hops – 10 – 12 reps Good Mornings – 10 – 12 reps Revolved Chair Pose – 10 – 12 reps Upper Body: Plank Ups – 10 – 12 reps Triceps Push-ups – 10 – 12 reps Swimmers – 10 – 12 […]
Mindful Monday Week 23: Kindness in Action
Learning our unhelpful thought patterns and determining our early warning signs and triggers can help us create a relapse signature. What we do affects how we feel and more importantly, we can change how we feel by changing what we do. Identify if daily activities are nourishing or depleting for you, and then create a […]
Workout 2
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bear Crawl – 15 reps Crab Reach – […]
Workout 1
Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Toe Touch Kicks – 15 reps Inchworms – […]
Bodyweight Basics: Russian Twist
Bodyweight Basics: Russian Twist – Contract your abs and engage your core – Form a V shape between your torso and thighs – Keep spine and neck neutral as you twist – Work your way up from feet flat on the floor, to heels only to feet completely off – Use a medicine ball or […]
Healthy Snacking & Lunches Lunch n Learn
Snacking sometimes gets a bad reputation, but it can actually help you stay satisfied between meals, keep your energy up, your mind sharp and regulate your metabolism. Packing your lunch can help your waistline and your wallet, by allowing you to manage the ingredients, the portion size and the cost. It’s all about making sure […]
Mindful Monday Week 22: Your Top Unhelpful Thoughts & Setting Up an Early Warning System
Identifying your Top 10 Unhelpful Thoughts can help you become familiar with your thought patterns and can help loosen their power over you. From here you can recognize your early warning signs and triggers to help create a “Relapse Signature” and have a plan and support in place to prevent you from spiraling back into […]
Bodyweight Basics: Triceps Dip
Bodyweight Basics: Triceps Dip – Maintain a neutral spine – Keep head relaxed and look straight ahead – Keep elbows tight to body and lower to between 45 -90 degrees – Use breath – inhale as you lower and exhale as you push up – Try legs bent in bridge position and work […]
20-Minute Tabata #13
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]
20-Minute Tabata #12
20-minute Tabata workout using kettlebells and your bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds […]
20-Minute Tabata #11
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]
20-Minute Tabata #10
20-minute Tabata workout using dumbbells and your bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds […]
20-Minute Tabata #9
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]
20-Minute Tabata #8
20-minute Tabata workout using kettlebells and your bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds […]
20-Minute Tabata #7
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]
20-Minute Tabata #6
20-minute Tabata workout using dumbbells and your bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds […]
20-Minute Tabata #5
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]
20-Minute Tabata #4
20-minute Tabata workout using kettlebells and your bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds […]
20-Minute Tabata #3
20-minute Tabata workout using only bodyweight. Tabata rotates through intervals of 20 minutes of intense work and 10 seconds of rest. This Tabata workout contains four sets of two exercises. Each set contains a total of 8 rounds, 4 rounds per exercise. After you’ve completed a set, rest for 60 – 90 seconds before starting […]