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
>>>> Health, Happiness & Home Organization. Do you want (need) to get more organized ... have more energy ... get more ME time ... feel more happiness, fulfillment ... MORE purpose in your life? Our 30 Day MOM Makeover group is what you need. Join us! I’ve been through many stages of motherhood. I have a 19 year old daughter in college and a 15 year old boy in high school. I’ve been there .... Feeling clueless -- being excited about becoming a mom -- wearing the dirty shirt after burping the baby and hoping it doesn’t smell (HA!) -- feeling exhausted all day -- feeling like I can’t do anything right -- carpooling everyone everywhere -- trying to keep the family organized -- feeling completely unorganized -- wanting to be happy but feeling lost -- beaming with joy and pride from graduations and kid accomplishments -- feeling sad and lost when my
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 Ingredients: 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 Preparation: 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.
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 Jumpstart includes: 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 4-week program - Fitness and Nutrition 101 - is for beginners and people who need to refocus their exercise and food habits. It is not a diet. It is not a quick fix. It is a starting point and educational series to teach you how to live a lifestyle without restrictions, guilt or hardcore exercise. It is possible to be healthy and have fun :) Every week we will focus on a food and fitness topic. I'll provide educational videos, weekly goals and a 10-minute home workout (no equipment, no jumping and beginner appropriate!) Fitness and Nutrition 101 includes: Food, Calorie and Portion EducationNutritional Guidance and Recipe Share At-home beginner 10-minute workoutPrivate Facebook group for support and motivationAccess to me via text and email for questionsWeekly calendar to help keep you on track This 4-week program is only $40. Spots are limited so register before Monday, February 25th. The program will kick-off the weekend
This is only 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 additional veggies, protein or a healthy 100-200 calorie snack Mix and Match for 3 days! Breakfast: Shakeology with 1 cup water or Almond Milk, banana and 6-8 ice cubes Oatmeal with fruit Whole Wheat Bread with scoop of Peanut Butter and Banana 2 Eggs with veggies Snack Options: AM (mid-morning) and PM (mid-afternoon) 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 Lunch Options: Turkey Sandwich on Whole Wheat Bread, lettuce, tomato with and Apple. (vegetarian) Boca burger or egg salad sandwich Turkey Wheat Tortilla
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) Squat (15-20) 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
I teach clients, and my kids, how important it is to be mentally strong. People often focus on being physically strong but life isn't whole without the mental strength. Everyone faces challenges -- from bad days, to devastating life-changing events, sickness, financial stress, relationship issues ... Life can be tough and we need to be mentally strong to deal with these events; to learn, grow and come out of the situation stronger than before! Just as we train our muscles, we need to train our brain -- our mind-set, our thoughts, our techniques and ways to excel through the difficult days. "Mental strength is that quiet confidence that you will cope with whatever befalls and that you will overcome any obstacle however challenging it may first appear, because you have done so over and over again in training or in life's experience." ~ Peter Bakersville It's easy ... but it's not easy. Once you find
PiYo workout is a program that improves your strength and reduces inches. You'll look slimmer and more firm after the program. It's key to find a workout that you like to do. Otherwise, we start and stop too easily. A program that's good for one person, might not be as good for another person. The solution is finding what works for YOU. As a coach and trainer, I'm always trying to find workouts that help my clients and Beachbody customers. Not all workouts are programs that I prefer to do but I try them so I know what's included. Personally, I'm a lover of Insanity and HIIT workouts ... I like athletic workouts but programs like PiYo (yoga, pilates) are so hard for me. I committed this workout so I could show my results and help answer questions. I'm almost done .. 3 more weeks and I feel so STRONG! It's amazing that
Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice. Cherry Blossom Smoothie Bowl Total Time: 10 min. Prep Time: 10 min. Cooking Time: None Yield: 1 serving Ingredients: ¼ cup water ½ cup unsweetened almond milk 1 scoop Vanilla Shakeology ½ cup frozen unsweetened black cherries, pitted, divided use ½ tsp matcha powder 3 cups ice ¼ cup strawberries, sliced 1 Tbsp. unsweetened shredded coconut 1 Tbsp. raw pumpkin seeds (pepitas) Preparation: 1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth. 2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately. recipe provided by Team Beachbody.