You don’t need to know how to dance to have fun. Simply put on some music and move! Twitch and Allison Holker teamed up with the American Heart Association during the Covid 19 to bring in home FUN and easy dance workouts into the home.

There workouts are full of energy and can be done at home without any dance experience.

If you’re looking for a simple routine that you don’t have to think much about, I have just the thing to spice up your workout!  Purchase a used deck of cards from a thrift store and have a nice black sharpie nearby. 

There are so many moves you can do with the Physioball, this simple routine barely scratches the surface of my favorite piece of exercise equipment. 

There are lot of ways you can use stairs to get an awesome workout. To save you time coming up with your own ideas – and help you find your inner “Rocky” – I’ll give you some stair climbing workout ideas to try. Each can be used as a standalone workout or combined with others to make a mega stair climbing program. Take caution if you have knee problems. Taking the stairs required 6 times the energy as walking does. This is not meant to be a one-size fits most workout. You know your body and what you can safely do, honor that!

This is a great stretch for the shoulders, and if you pull back at the elbows it even opens up the chest. A great reversal to the “desk jockey” position of sitting. It feels so good to do it too!

A simple prayer like this: Lord, help me to focus on You alone. Help me to cut things out of my life that are leading to constant dissatisfaction and a drainage of purpose. Give me your wisdom as I spend time with You. Amen.  

Cooking at home is also a great way to spend time with others—and you don’t have to be an accomplished chef. Whatever your abilities or experience as a cook, you can learn to prepare quick and healthy meals that can have real benefits for your mental and physical health.  Invite people over who know how to cook to teach you a few tricks!  Learn from a great cook, have fun conversation and feed the need for social time together.

There are many ways to cut back on salt, the key is doing it slowly so that you aren’t craving highly salted foods because you didn’t give your palate time to adjust. (this takes about 2 weeks).

Focus on one food at a time and replace it with a healthier fresh option. For example; you can still eat pizza - just make your own with cauliflower crust or choose options with more veggies and cut the processed meats like sausage and pepperoni. Another tip is to season with herbs.

As with life, it’s all about perspective and what you bring to it. A nature walk can be a simple excursion to fit in some exercise or a transformative experience that evokes awe. This blog gives you 12 mindfulness exercises you can do during your next adventure in nature to tune into your environment: Interested check out my blog!

As with life, it’s all about perspective and what you bring to it. A nature walk can be an exercise session or an awe-inspiring transformative experience. It should remind you that you are part of God’s creation and that you are created in His image.

Do you ever feel behind in your day even before it officially starts? Do you feel, too busy, too exhausted, too stressed or too scheduled?  Or do you feel that your life is a toxic mix of the above making you impatient, irritable, or unfocused?

What? Where’s the ab exercises? Well…that is a great myth…there are NO abdominal exercises that will give you a flat belly if you have a fat belly to start…you need to start with this top 10 to get rid of the belly fat laying over your abs and the deep life threatening abdominal fat around your organs before you can ever think of having a flatter belly. So, the top 10 listed here will take you on that journey…then I’d be happy to help you work on those abs, join me for 1:1 Health Coaching today!

Planking helps build your deep inner core muscles that are natures girdle. They synch in and support not only the abs but the muffin tops and the back. They “circumferentially” or all around the body, tighten up and start to create a better-looking mid-section.

When we add in breath work intentionally, we can create a centering or mindful moment in the day. This week I’d like you to continue that focus on breath, but I’m giving you a few more fun ways to relax and breath, you can even do them with your kids!

Breathing sounds easy, we do it every day with God’s grace.  When we add in breath work intentionally, we can create a centering or mindful moment in the day.  This is a “tool” or practice that can be added for self-regulation of anxiety; calming and focus as well as building resilience for life. When we focus on our breath, we focus on one thing, our body.  This also clears the mind of anxiety, overwhelming thoughts or that moment where you feel stuck.  It simplifies our thoughts to just one, our breath.  Ahh…I feel calmer already!

Each choice carries certain consequences – positive and negative. This ability to choose is an incredible and exciting power that we have each been entrusted with by our Creator and for which we have an obligation to be good stewards.

Challenge yourself to try an event of some kind if you never have. They’re a great way to set a goal and work towards something – but the key is to TRAIN – don’t be a weekend warrior who’s got an imminent visit to an orthopedic surgeon in your future.