I often post free content, tips, recipes, challenges, workout videos, etc on my Facebook Page. This is a 5-Day Plank Challenge that I did last year. I posted each video below and wanted to collect them onto one page so you can do each day .... and repeat whenever you'd like to do more!
Day 1 of 5 - Plank Challenge: Today's video is longer because I wanted to explain modifications and plank form. Most will be under 2 mins.
Day 2 of 5 - Plank Challenge: Today is one of my favorites... strength & stretch combo.
Day 3 of 5 - Plank Challenge: Today we get strong with side planks
Day 4 of 5 - Plank Challenge: Another strength and stretch combo!
Day 5 of 5 - Plank Challenge: We are putting it all together for a plank combo!
CONGRATULATIONS! YOU DID IT! Thank you for joining and connecting here on my blog ... and on Facebook! Please reach
I've learned this concept during my lifetime ... to love your imperfect body.
As a female, living with a massive scar down my chest, I’ve learned to appreciate my body and not focus on my imperfect body.
Imagine being a teenage girl and living with a huge, red scar down your chest. That was me! Yes, it would sometimes dictate what I wore and how I felt but I learned to appreciate it ... and the meaning behind my perfect, imperfect body.
I was born with VSD, Ventricular Septal Defect. What that means, I was born with a hole in my heart which causes the heart to pump harder to deliver enough oxygen to the body. Sometimes the hole closes on it’s own but mine did not. My doctors decided I needed to undergo Open Heart Surgery when I was 8 years old.
My scar looks a thousand times better now than it did
Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.
Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 8 servings, about 1½ cups each
1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, sliced
2 cloves garlic, chopped
1 cup white corn kernels
1 (14.5 oz) can diced tomatoes, no salt added
3 cups low-sodium organic vegetable broth
1 tsp. dried ground thyme
2 bay leaves
1 cup broccoli florets (or cauliflower florets)
2 medium red or white potatoes, cut into ¾-inch cubes
1 medium yellow squash, cut into ¾-inch cubes
1 cup medium zucchini, cut into ¾-inch cubes
Heat oil in large stockpot over medium-high heat.
Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
Add garlic; cook, stirring frequently, for 1 minute.
Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for
I've always worked out but never been much of a yoga student. It was always difficult for me to do the exercises and I found my mind wondering during classes. However, I know it's important to overall wellness, mind-body connection and to improve flexibility. In 2014 I found PiYo and now incorporate the workout into my fitness program. It's an athletic, pilates, yoga type of workout. Most workouts are 30-minutes or less which is perfect for me!
Below is a small sample and beginner move. Add this into your routine ... when you awake in the morning, during work or in the evening before bed. It will improve your flexibility, help you relieve stress and feel better overall! Complete 3-5 series.
The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. This workout is a combination of strength and cardio. You can use bodyweight, free weights, bands .. or anything from your home; such as soup cans or water bottles. ** I am adding this workout into my current program. 2 days per week; Tuesday & Friday **
Jump Rope Workout
Complete each exercise for 40 seconds. Rest 20 seconds. Move to the next exercise. Complete circuit 1-4 times. Take breaks as needed. Keep good form. Listen to your body! Videos of each exercise at bottom of the workout.
Jump rope warm-up 3-minutes
Reverse Lunge Curl + Upright Row 2-Minute Jump (100-200 jumps)
Squat + Deadlift Push Up + Bear2-Minute Jump (100-200 jumps)
Side LungeReverse Fly 2-Minute Jump (100-200 jumps)
Begin with 1 circuit (about 15-minutes) and increase each week ... 1-4 circuits total.
Core and Stretch: Video on Youtube
Have you ever tried a diet that didn't work? Or, maybe you lost weight but gained it back, plus more?
It's not your fault! That's right ... it's not your fault! Do you know why? Because diets don't work. Diets restrict, deprive, mess with our minds (am I right??) and are not a sustainable way to enjoy life.
The truth is, we have different lifestyles, different goals, different struggles so there's no one way to be successful. The good news is that there are a lot of ways to have success and you just need to find YOUR way.
Here are 3 options that I recommend:
Tracking calories: MyFitnessPal.com is used to track calories and macros. It's a simple app to use, (connects to my fitness app for clients). If you like numbers, like to track, like to see a breakdown of you nutrients then you should give this a try. It also incorporates
You do not need to eat healthy 100% of the time. Instead, try to live by an 80/20 approach. 80% of the time it's healthy and then 20% for foods that you just can't live without (mine happen to be Doritos and French Fries!).
A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.
Week 1: 50/50%
use a journal to keep track of what you eat so you can understand the areas you need to improve
Week 2: 60/40%
Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
options might include: replace one soda with a glass of water - eat 2 cookies instead of 5 - replace your evening snack with a cup of decaf tea -
Our 3-Week Jumpstart will focus on fitness, nutrition and mindset!
Life can get busy and sometimes we need help to refocus, get back on track or finally start something that we've needed/wanted to do for months. This virtual Jumpstart will get you going ....
If any of these examples resonate with you, please join our group.
You want to improve your energy and feel betterYou have felt stuck with your health goals and need guidanceIt has been a while since you've exercised or focused on your nutritionYou haven't felt like yourself and need to make a positive change You want to celebrate small wins, support each other and receive accountability in a private group with like-minded friends
Private FB group and weekly emailsBeginner 10-minute workouts (can be modified for advanced)Weekly Educational Videos that discuss: 1. simple ways to lose weight without dieting or depriving yourself and how to maintain. 2.
This is a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I've also listed some vegetarian options (I'm a vegetarian!)
** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat more veggies, protein or a 100-200 calorie snack
Mix and Match for 3 days!
Shakeology with 1 cup water or Almond Milk, banana, ice and blend
Oatmeal with fruit
Whole Wheat Bread with scoop of Peanut Butter and Banana
2 Eggs with veggies
Celery and Peanut Butter
Greek Yogurt and Blueberries
Fresh Grapes and (15-20) Almonds
String Cheese and Apple
Bell Pepper and Hummus (1/4 cup)
Oranges and Grapes
Turkey Sandwich, Whole Wheat Bread, lettuce, tomato and Apple.
(vegetarian) Boca burger or egg salad sandwich
Turkey Wheat Tortilla Roll-up, spinach, tomato, dijon mustard
Veg Roll-up with
May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.
This workout can also be modified for beginners. If you have any questions, please contact me and I'm happy to help.
*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.
Sumo Squat, 12 reps | hold squat and complete 12 upright rows
Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
Bentover Row to Tricep Kickback, 10-12 reps - Complete one arm and then switch
Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
Burpee with Overhead Press, 10-15 reps
Keep core tight
Standing Superman, 10-15 reps - Complete one side and switch
Keep standing knee slightly bent, glute tight, extend arms and leg, then engage
Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!
* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you've completed all strength exercises.
walking lunges (20 total)
Leap jumps (12-15)
Plank (hold 30 seconds)
Inch worm (10-12 times)
Repeat 2-3 cycles so your walk is between 30-45 minutes