Modifications

I always give  modifications in my sessions with clients. There is no shame if you have to  modify exercises/ movement.  We have been conditioned to believe that if we don’t go hard in every session we won’t get the results that we want.

I am here to tell you that modifying an exercise and using a variation that works for you and your body at that moment will actually get you to your results faster.   The reason for this  is because a. you will be using proper form and technique and b. you are not breaking your body down.  Yay, for taking care of our bodies!

 

The “plus” of this is a.  your workouts will be more enjoyable and  b. you will get the results you want in a safe way.

Modifying exercises is not, I repeat, is not taking the easy way out.  You are trusting and listening to your body. YOU are taking care of YOU.

 

Be Well.

 

 

 

 

 

 

 

It Adds Up

I know how busy life gets and sometimes we don’t have an hour or even thirty minutes to squeeze in some movement.    So, here is a short routine you can follow along with on my you tube channel.

Click the link below:

 A 4 Minute Pilates Routine

Let me know if you try it.

Be well.

 

10 Day Ab Challenge Part 1

Here is an abs circuit to add to your routine for the next 10 days. Perform 1-3 sets. I will post Part 2 in the next few days on my You Tube channel, so you will have to subscribe to my channel so as not to miss it. Leave a comment and let me know if you tried it. Feel free to share.

As always consult your doctor before exercising.

Rest, Recover and Heal

We are all staying home due to COVID 19, and whether you have always worked out, but now you are amping up your  “training”  or maybe you are just starting a workout plan with all the time you have at home.  Please, schedule rest days into your routine. Stretch and  foam roll or if you don’t have a foam roll, balls will work as well.  Pushing yourself and trying to workout hard every day is not wise.  This will go a long way in preventing injuries. Rest, recover and give your body time to heal and grow.

 

This current situation is quite stressful  give yourself some grace. Be well, be safe and stay home.

 

 

 

 

Ten or Thirty Minutes

I always plan or write out my workouts for  the week on a Sunday night. I have been doing this for many years now.  This has kept me committed, accountable and focused. However, every once in a while  I lack that the motivation to workout.

 

 

I am sharing this to let you know that yep we ( trainers) have those days as well. I completely understand the ” lack of motivation” or “the just not feeling it today” mood.  I get it! I also know, that sometimes just pushing yourself a little (with in reason, obviously if you are sick then rest) and  by committing to exercising for ten or thirty minutes that day your  mind  and body will thank you and, you will feel so much better.

 

 

These shorter sessions can be as simple as going for a walk or dancing in your living room. They don’t have to be anything fancy, the key is to move. Remember movement heals.

Let me know in the comments some of  your tips to get your workout in when its “one of those days”.

 

 

 

 

 

 

 

 

Injury Recovery

Here is the scenario, you just started working out  and eating right and enjoying your new fitness lifestyle or you have been working out and focused on healthy living for years and then BAM, you get injured either at the gym or you can just as easily get hurt running errands. Total bummer I know. So what do you do? Immediately, you turn to Dr. Google and start plugging in and describing your injury. Who knows the answers you will get.

I have been injured so I completely understand. I am sharing a few steps that I have taken that has helped me deal with and recover from an injury.

  1. I use KT Tape to stabilize and support the injured area.
  2. I get regular Acupuncture treatments.
  3. Depending on the severity of my injury, I will make an appointment to see a doctor or a movement specialist.
  4. I find  other ways to stay active, maybe I can’t run but I can walk, swim, do Pilates  or lift weights  etc. I find ways to work around my injury.
  5. I adjust my food intake.
  6. Some rest is necessary, but not too much.
  7. I include more anti-inflammatory foods and supplements in my diet.

However, when  in doubt always make an appointment to see a medical professional.

The silver lining with injuries is, you will come back stronger.

 

What are some steps you have taken to recover from injuries?

 

Reformer Planks

I love planks in all its forms.  This series on the reformer is fun and challenging.

 

Let me know if you try these variations. Enjoy.

 

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.