Life Happens

We all get sidetracked from our health and fitness goals from time to time, because life just happens. As a fitness professional, I have been there and completely understand.  But instead of beating myself up over it, I have chosen to get back on track.

Here are a few tips that has helped me to refocus:

  1. Figuring out what caused me to drift away from my wellness plan. Was it vacation, injury, sickness or lack of planning.
  2. Planning my workouts for the week.
  3. Just start. It does not have to be a super hard work out, it can be as simple as going for a walk outside.
  4. Implementing good habits daily, and this often starts with a healthy and fulfilling morning routine.  Having a morning ritual sets you up for the day.
  5. Reading and researching  topics on health and fitness.
  6. Forget perfection.
  7. Having positive thoughts and remembering this is self-care.
  8. Never give up.

What has helped you to bounce back and get back on track? Share in the comments below.



Just Start


Don’t wait for  Monday or the first of the month, or what ever excuse you can find just start.

Just remember “your why” behind every decision or choice.  Write it  down, include  some action steps to help you achieve  your goals or resolutions, but  don’t forget to  include steps you will take  to overcome any potential  obstacles that may occur on your path to reaching  your goals.

Nothing in life is straight forward, there will be curveballs but with proper planning and determination , all things can be achieved.

Just start!






Daily Habits


According to Wikipedia habits are defined as a routine of behavior that is repeated regularly and tends to occur subconsciously.

We all have habits or rituals we repeat daily, some good and some not so much and its the latter we want to change.


There is research that says it takes 21 days to form new habits, so it’s not going to happen overnight.  Whenever, I want to break a bad habit or habits and implement a new one, I first start with my mindset.  Secondly, I then have a mental plan on how overcome any road blocks that may occur and how to successfully deal with them.  I have discovered over time, that it is best to be patient with myself and to focus on only  changing one habit at a time.  It all starts with making the decision to change.



Body Love


Happy Monday!! Our bodies are amazing!!!!When we really think about all  ours bodies are  able to do for us, without us having to put much thought or effort into it.  If we get a cut, our body is able to heal it, when we eat we are able to digest the food which is used for nourishment  and give us the needed energy etc.



I think it is time we show ourselves some love and appreciation. This is something I have had to work on in the past as well so I understand it will be a work in progress. But,  shifting our mindset will not only benefit us mentally, but emotionally and physically as well.

Let’s work with what we have instead of tearing ourselves down by focusing on what we don’t like about ourselves or comparing ourselves to others, whether it’s a celebrity, a model etc.  Now don’t get me wrong, there is  nothing wrong in wanting to improve on certain areas of our bodies, for example, having strong shoulders or a stronger core or a strong back, which will improve our posture but,  constantly obsessing and comparing ourselves to others is putting unnecessary stress on ourselves.  I do not like stress!

Focus on having a strong body. Feed our bodies well and remember, our body hears everything our mind says.

Let’s show our bodies some appreciation and love and treat ourselves well.

What will you do this week to show your body love? It can be as simple as drinking more water or going outside more. Let’s have a conversation.

Have a great week.



Pilates Movements Explained Part 2

Part 2



A continuation from last weeks movements explained.


In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.

Table Top

In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the  abdominals  really challenging the transverse abdominus.


Pilates Movements Explained

Part 1


Below are two specific movements that are taught and many times mentioned in Pilates classes.

C Curve

The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine.  One classic Pilates exercise that uses this shape is the Spine Stretch Forward.








Balance Position

In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals.  Another classic exercise that uses this position is the Rolling like a Ball.









In the next few weeks I will explain a few more of these Pilates movements.











Pilates for Cyclists Part 2



Let’s dive right into a few Pilates equipment  exercises to implement in the cyclists cross training program.

Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.


Stomach Massage Flat:















Feet in Straps Circles:

Side Lying Push Away: Strengthens the outer thighs














Chest Expansion: Opens the Chest















Supine Arms: Builds Strength in the Upper Body

Long Box Pulling Straps: Strengthens back.















Articulated Bridge and  Push Away: Strengthens the Hamstrings and Low Back.

Superman: Back Strengthener








Standing Splits: Strengthens Inner and Outer Thighs

Pike and Reverse Pike: Strengthens Upper Body and Abdominals.







Reverse Pike/Tendo Stretch








There are many more exercises in the Pilates  repertoire as mentioned above these are just a few.

As always don’t forget to stretch.


Signs of a Stroke

This  next post is a little different from my usual ones however, I think it is imperative to share.

I am sure we all  know someone that has had a stroke and depending on the severity of it is either going through therapy/rehab or has had therapy/rehab in the past.  Below  are a few signs to note if some one is having a stroke and if so seek medical attention  immediately. This is what I remember from my CPR and First Aid course.

  1. Ask the person to smile. Is one side of their face drooping?
  2.  Ask the person to raise their arms. Does one arm start to lower?
  3. Ask the person to repeat a very simple phrase. Is their speech slurred?
  4. Is there numbness or weakness  on one side of the body.
  5. Is he or she confused or having a difficult time understanding?
  6. Is he or she having a sudden painful headache?
  7. Is it difficult to walk?
  8. Is the person feeling dizzy, or is there a loss of balance?

For more information look  to The National Stroke Association website.







Hip Modifications in Pilates


do pilates

Here are a few modifications that I have used on myself as well as my clients when the hips pop, for example when doing single leg circles in Pilates.

Important point, if your hip hurts then before doing any modifications see your doctor before hand , these modifications are only if the hips are pain free. 

  1. Definitely make your circles smaller.
  2. Sometimes changing the position of your pelvis will eliminate the popping the sound.
  3. Adjust  or change your leg alignment.

Hope this helps.