Fit Your Life

A great way to get your week off to a good start is to plan for success! Meal and workout planning is key to making sure you stay on track with whatever the upcoming days may bring! Here is a great workout to start your day off! ..or to do whenever fits into your daily life. Cardio & Core 30 jumping jacks 30 mountain climbers 15 crunches (upper core) 15 reverse crunches (lower core) 30 high knees 10 burpies 30 seconds right plank 30 seconds front plank 30 seconds left plank 30 mountain climbers 15 plank jacks (from low plank position) 15 v-sits 30 russian twists 30 alternating jump lunges  30 butt kicks 15 sit ups 30 bicycles 30 scissors 60 second front plank Enjoy!

Hello! I have recently changed the direction of my nursing career and gone from a position where I could be on my feet for the majority of my shift, to now sitting between my desk and meetings for most of my day. I try to move around every hour and take advantage of my long lunch break by going for walks and enjoying downtown! Our bodies are not meant to be still for long periods of time and many people feel these negative effects as low back discomforts and sometimes injuries. I have created a core routine for those of us who sit for the majority of our work day. This core stabilizing and strengthening routine can be added to any cardio and/or strength workout you might already do, or you can do it on its own. In the morning before work, or in the evening after a long day.  Please make sure to take good care of your core. A strong core will help prevent and rehabilitate low back injuries.  Daily Core Stabilizer Routine .strength. cat/cow spinal flexibility - on all 4's. Inhal...

Happy Sunday! I hope everyone had a lovely weekend! We sure did :) We are now relaxing and looking forward to a great week ahead. Here is a great upper body workout that you can do at home, at the park, or at the gym ...  10-20-30 10 burpies 20 mountain climbers 30 alternating biceps curls ( with dumbbells, resistance bands, or other weighted object! ) 20 push-ups 10 triceps dips (from bench or stair) 20 bent over rows (with dumbbells, barbell, resistance bands, or other weighted object!) 30 second high plank (from hands) 20 chest press ( with dumbbells, barbell, resistance bands, or other weighted object!) 10 burpies 20 jab-cross/side (shadows boxing) 30 tummy tucks (push-up position and bring one knee at a time slowly up to same elbow) 20 triceps dips 10 push-ups Enjoy!!

Prenatal and postpartum are unique times in women's lives. I have recently completed my Pre- and Postnatal Fitness Specialization. I am excited to have my first postpartum "client" tomorrow! My wonderful friend who is 7 weeks postpartum is going to allow me to test out my skills.  Please enjoy, or feel free to pass this along to someone you know who id looking to get back into a fitness routine after the birth of their baby. If you have recently delivered, please make sure to have clearance from your health care provider (especially if your delivery was a c-section).  Postpartum Full Body Circuit Warm up - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles 15 body-weight squats 15 bent over rows with dumbbells 30 seconds walking jacks  10/side standing cross body crunch (opposite knee to elbow) 15 triceps dips 30 seconds walking lunges 10 reverse lunges/leg 15 shoulder presses 3...

Welcome back! I cannot believe it has been 6 months since I have posted. Keith and I have been busy with many things. We are still keeping active with 5-6 workouts/week, but I have to admit I have become more dependent on my favorite fitness sites for ideas! We still enjoy trying new healthy recipes. Overall, we continue to strive to be the healthiest we can be! April always makes me think of spring, whether it appears that way outside or not. A time for new beginnings and summer just around the corner. I am in the process of shifting the direction of my nursing career and heading downtown for a more administrative focussed position. I am giving up shift work and patient care and gearing up for policy reviews and taking my weekends back! We are excited for this new change and enjoying the journey! I hope this will also keep me blogging more regularly :)  Below is a workout routine I created for us a few weeks ago. We enjoy completing one set after a run or bike, or two...