Make NO resolutions this New Year

Are you a repeat offender of making New Year’s resolutions and not sticking to them? Do you make the same resolutions every year and PROMISE to yourself that “this will be the year!”?

What if you did something different this year? What if you made NO New Year’s resolutions?  What if instead you decided that you are going to make 2019 a great year!? You enter the new year in a present and positive manner.

So often people fail the resolutions they set. It is a guideline we set up for ourselves. Maybe we didn’t have a clear plan, perhaps we got discouraged and gave up? Some people work best when they are not confined to a box.

So throw the rules and expectations out the window. Proceed with positivity and  be present every day.  If you do this, everything that you want for yourself will fall into place.

 

 

15 ways to stay accountable

For many people staying committed to an exercise or eating regimen is very difficult. Accountability is a great way to keep yourself in check. There are many different ways to go about doing this. Here are a few tips from the Daily Burn.

1. Sign Up for a Competition

2. Put Money on the Line

3.Or Bet Something Else

4. Share Your Goals on Social

5. Make a Video Diary

6. Enjoy Your Own Rewards Program

7. See It to Believe It – Visualization 

8. Take Photos Every Week

9. Do It for a Cause

10. Follow a Long-Term Fitness Program

11. Sleep in Your  Exercise Clothes

12. Set Your Electronics to Shut Down

13. Let Others Track Your Workouts

14. Vent in a Journal

15. Sign a Contract

11 Reasons To Drink A Tbsp Of Apple Cider Vinegar Daily + More Uses

Author- Diane Dillon

Apple Cider Vinegar or ACV – What’s all the Hype?

Apple Cider Vinegar has been around for centuries. On my forever quest to stay healthy mind, body & soul, I began a nutritional program that included ACV. Questioning and doubting the purpose of one tablespoon a day (diluted in water) I was pleasantly surprised with the benefits and effects. ACV is a natural boost of energy because of the enzymes and potassium. It also keeps your PH in balance as well helping our bodies break down the foods we eat and ease digestion. There are confirmed benefits that ACV aids in weight loss, which I in fact did experience. There are many, many more benefits of ACV not to mention that it is a natural supplement which is always best!
  1.  It Will Help Your Body Maintain a Healthy Alkaline pH Level
  2.  Drinking Apple Cider Vinegar Helps to Regulate Blood Sugar
  3.  Drinking Apple Cider Vinegar Can Help Lower Blood Pressure
  4.  Drinking Apple Cider Vinegar Improves Heart Health
  5.  It Promotes Healthy Detoxification of the Liver and Other Organs
  6.  Drinking Apple Cider Vinegar Eliminates Candida Overgrowth
  7.  Drinking Apple Cider Vinegar Eases Digestive Ailments
  8.  Drinking Apple Cider Vinegar Accelerates Weight Loss
  9.  Drinking Apple Cider Vinegar Can Help to Prevent Osteoporosis
  10.  Drinking Apple Cider Vinegar Slows the Aging Process
  11.  It Assists In the Fight Against Free Radical Damage

BFF Workout – Fitness Fun with Friends

Some people like to workout on their own. However, others find it more motivating to workout with a friend. When you have a workout buddy it can help you stay on track with accountability and help you push past your limits.

There are plenty of exercises you and your BFF can do together without going to the gym. Check out these videos for some different ideas for your next BFF workout.

BFF Workout for fitness fun

Intense partner workout  for workout warriors 

Every woman needs good support

As a personal trainer I work with so many women of all different shapes and sizes. I would have to say one item that is most important to all of these women is a good sports bra. The bra will not only give your ladies the support needed to complete your exercise comfortably but also protect your breast from sagging.

Breast are made up of fat. If they are bouncing around in your workout you can be causing damage that will not have them bounce back.  This can result in soreness, pain and sagging. The right sports bra will reduce movement. And trust me there are good supportive ones out there. Even for my ladies with larger breasts.

My favorite ones come from the brand Moving Comfort. I have been wearing this brand for years before I had children.  After nursing 2 babies my breasts need some good support! Something else I love about them is that they are totally nursing friendly!

So stop buying your sports bras as Small, Medium and Large. Our breasts come in all different shapes and sizes. Let’s support them the right way!

Story Telling Yoga For Kids

My Three year old has recently been asking me to do Yoga. She has a very limited attention span (like most 3 year olds) so I knew my Yoga videos would not cut it. I did some browsing through YouTube and found Cosmic Kids Yoga.

The instructor Jamie tells stories while moving through multiple yoga poses. My daughter and I did Frozen and Moana. AND she loved it! Each of these videos were 30 minutes. She lasted 15 minutes of the Frozen video and was then in out for the last half. She wanted to do the Moana video right after but just sat on the floor and watched.  I was very pleased and surprised to find something this creative that my 3 year old responded to while being active (at least for the first half). She truly enjoyed it and I love that we got to do it together.

On the Cosmic Kids website they have a section of videos ranging from under 10 min to about 30 minutes.

And, with all the YouTube watching that goes on with toddlers (at least mine) you can add the YouTube channel to your list, you may just find your kids doing Yoga on their own!

 

 

Sit down and workout

I always feel that should listen to your body. This is extremely important especially if you are nursing an injury, medical issue or possibly pregnant. However, I also feel that you should always look for ways to safely move your body and continue to exercise.

Here are links to 2 resources for seated exercises. This includes 2 links, a seated cardio routine and a seated strength routine. Maybe you think doing a seated workout is lame or not worth your time. I say give it a try. I am sure you will get your heart rate up, burn your muscles out and maybe even work up a sweat.

Seated Cardio Workout

Seated Strength Workout

 

10 Yoga Poses To Alleviate Back Pain

Low Back Pain is extremely common. The lower back is the ONE area of your body that you can exercise every to help strengthen and alleviate back pain (every other body part should have a resting period between strength training).

The keys to a healthy back are mobility, flexibility and strength—which can all be improved through a consistent, basic yoga practice.

Try these ten moves for a tight and achy back. If you have moderate to severe pain, please consult with your physician before beginning an exercise routine.

You can find more in depth info on these moves by clicking this link.

1. Bird Dog

 

2. Bridge

3. Cat – Cow

4. Downward Facing Dog

5. Forward Fold

6. Legs Up The Wall

7. Plank

8. Side Plank

9. Supine Pigeon

10. Supine Twist

 

 

6 Moves to a Better Booty

I have many clients that ask me to give them a bubble butt! here are 6 moves you are probably not doing to help firm, tone, tighten and lift your booty!

1. SIDE PLANK WITH CLAM SHELL 

Lie on your side with your elbow under your shoulder and your hips stacked. Keep the bottom knee on the floor and push up into a modified side plank. At the same time, externally rotate your top hip. Slowly drop the top knee down to the bottom knee to close the clamshell as you tap your bottom hip to the floor. Repeat 12-15 reps, then flip over to the other side and repeat.

side-plank-clam-shell

 

2. PRONE FROGGER 

Lie prone and bend your knees to 90 degrees. Externally rotate your hips, so that your knees separate (about 12 inches apart) and your heels touch. Keep your head down and engage your glutes as you push your feet up toward the sky. Your quadriceps should lift off the floor. Pause at the top before slowly lowering back down to the starting position. Perform 12-15 repetitions.

prone-frogger

 

3. SIDE BALANCE LEG CIRCLES 

Place your hand on the floor, directly under your shoulder. Place your bottom knee under your hip. Lift your top leg and line your foot up with your top hip. While moving from the hip, draw 10 small circles in one direction, and then reverse the circle for another 10 repetitions. Switch sides and complete another set with the other leg.

side-balance-leg-circles

 

4. GLUTE BRIDGE WITH BAND 

Place a mini band around your calves. Lie on your back and lift your hips into a bridge position. While keeping tension on the band, tap your hips down to the floor and then lift back up. Keep a straight spine and move primarily from the hips. Perform 15-20 repetitions.

glute-bridge-band

5. SEATED MINI-BAND HIP ABDUCTION 

Place the band around your calves and sit down with your knees bent and feet on the floor. Position your hands on the floor slightly behind you. Keep a straight back and press your legs out to the sides, externally rotating the hips. Maintain control as the legs come back together. Repeat 12-15 repetitions.

seated-mini-hip-band-abduction

 

6. ELEVATED PLANK WITH LEG LIFT 

Place the band around the calves. Rest your hands on a bench/step, directly under your shoulders. While maintaining a plank position, squeeze your glutes as you alternately lift each leg. Complete 12-15 repetitions with each leg.

plank-leg-lift

 

What is the best time of day for YOU to workout

Did you know that biologically your body will respond exercise best at a certain time of day. This is different for each individual.  Take this quiz to determine your chronotype, and best time of day for YOU to exercise.

  1. You have to do two hours of physically hard work. If you were entirely free to plan your day, in which of the following periods would you choose to do the work?
    1. 8:00 a.m. – 10:00 a.m. (4 points)
    2. 11:00 a.m. – 1:00 p.m. (3 points)
    3. 3:00 p.m. – 5:00 p.m. (2 points)
    4. 7:00 p.m. – 9:00 p.m. (1 point)
  2. You have to take a two-hour test. You know it will be mentally exhausting. If you were entirely free to choose, when would you choose to take the test?
    1. 8:00 a.m. – 10:00 a.m. (4 points)
    2. 11:00 a.m. – 1:00 p.m. (3 points)
    3. 3:00 p.m. – 5:00 p.m. (2 points)
    4. 7:00 p.m. – 9:00 p.m. (1 point)
  3. A friend has asked you to join him twice per week for a workout. The best time for him is between 10 p.m. and 11 p.m. With nothing else in mind other than how you normally feel in the evening, how do you think you would perform?
    1. Very poorly (4 points)
    2. Poorly (3 points)
    3. Well enough (2 points)
    4. Very well (1 point)
  4. We hear about “morning” and “evening” types of people. Which of these types do you consider yourself?
    1. Definitely morning type (6 points)
    2. More a morning than an evening type (4 points)
    3. More an evening than a morning type (2 points)
    4. Definitely an evening type (0 points)

Add your scores together to get your total and compare your score with the table below to identify your chronotype. Your chronotype suggests your best time of day to train where overall fitness and pleasure are your primary goals.

  • Definitely morning type (14–16 points)
  • Moderately morning type (11–13 points)
  • Neither type (9–10 points)
  • Moderately evening type (4–8 points)
  • Definitely evening type (0-3 points)