Descending Dove

Do you know?

☝🏻Exercise was first prescribed for health by Hippocrates (479-379 BCE) and Galen (129-200 CE).

☝🏻Only 21% of Americans meet the CDC physical activity recommendations of 20-30 minutes per day of exercise.

☝🏻Exercise can improve sexual arousal responses in women. Need I say more?

☝🏻HIIT (high intensity interval training) and LISS (low intensity steady state) cardio both offer similar heart benefits.

☝🏻Physically active musicians have less performance anxiety during concert shows.

☝🏻After the age of 30, you can lose 3-5% of muscle mass each decade which can lead to functional disability, falls and poor quality of life.

If somebody said “if you workout for 30 minutes right now, I’ll send you $20.”

You’d do it, right? Of course! Without even a question of “what kind of a workout?”

If someone said, “I’ll send you a tool that (if you do it) you will be in better shape, have more energy and feel better about yourself.”

Would you do it?  Well…you should do it. 

But…most people do not. Most people want the quick fix, the extra $20, but when it comes to something that requires work…we pause. 

We ask, “what does that involve? What do I have to do? How much of my effort will it take?”

But for $20 <or name your amount> we are ALL IN without a question of “do I have to bungee jump during that workout?”

So…when it comes to something as important as how we feel, our confidence, energy level, and/or completing a goal, why question what it takes to have that?

When I am at the gym running my boot camps, I see a wide array of ages. It’s the men and women in their 70s and 80s that really inspire me.🙂

They are vibrant, active, full of life and happiness. They love adventure, playing with their grandkids and they love being free and healthy enough to continue living on their own.

What is the one thing in common they all have? AN ACTIVE LIFESTYLE.🏋🏻‍♀️🧘‍♀️

They exercise and eat right. It’s not a restrictive lifestyle, it is a balanced lifestyle.

Regular workouts will boost your mood, build agility and lengthen your life. It will improve your sleep, confidence, energy and posture. Exercise protects your heart, reduces stress, chronic pain and risk of injury.💪🏻

BUT, you have to develop a health and fitness routine before you get to be in your 70s and 80s. You need to make health and fitness a lifestyle, rather than just “something I should do.”

People often talk about wanting to live a long life, but what about being able to enjoy that longer life you wish for?🌈

Trainers tips!  Being healthy is both physical and mental. One of the best things I have done for myself is to start reading personal development books.  A friend of mine is reading this one, so I decided to download it. 

I am currently reading “100 Days to Brave,” by Annie Downs. These are short readings done daily for personal development. I really love her message and some of my personal favorites so far are:

Day one – Brave people don’t stop hearing the whispers of fear. They hear whispers but take action anyway. 

Day five – The moment you take that first step, little seeds of courage begin to sprout in your heart. 

I’m finding it hard not to skip ahead, but I did decide to read one per day to properly follow the book. 

Each week I will be sharing some more personal favorites from this book. 

Caloric management is mainly through nutrition. ☝🏻

This means that how you look and feel is based mainly on how many calories your are consuming and what those calories are from.

When introducing the concept of a nutrition shake into a client’s diet, they normally think…I don’t want your weight loss shake. 🤨

BUT…when you see it as replacing that snack or meal your would typically graze through the afternoon with or swing through a drive through during a hangry moment…it starts making sense.

Just make sure your shake has the right ingredients. Quality proteins, antioxidants, phytonutrients, digestive enzymes, vitamins and minerals. Because good nutrition means quality ingredients and the higher the quality, the better you will feel. 🙌

And there is a difference between what I use and the grocery store stuff. I use mine as a post workout recovery and my energy levels have been up, my muscles don’t feel fatigued and I am feeling healthier than ever before.

And yes, it tastes amazing too. 😊

Here is my recipe:

1 scoop vanilla complete nutrition
1 T PB 2 powder
12 oz water
75 g vanilla Greek yogurt
Splenda and ice

Blend for 45 seconds.

What motivates me to workout like I do? One reason is because I need my body to function right!

The best exercise program will include cardio, resistance, stretching and recovery workouts. Exercise must be balanced to be effective and this is why:

Cardio strengthens the heart. ♥️

Resistance builds and tones muscles. 💪🏻

Stretching improves flexibility.🧘‍♀️

Recovery allows your mind and muscles to relax and rebuild. 🧠

My current program contains all of these ingredients to complement a well balanced routine all wrapped into 20-30 minute workouts I am doing at home.

It’s more than “how many calories am I burning.”👩🏻‍⚕️ It’s “how can I get my body function and move the way I need it to.”

💡 <—you had a moment there 😉

You live in your body 24/7!! Do you want it working with you? Or against you?

Just as you need to have a well balanced diet, you need a well balanced exercise program too. ✌🏻

As a trainer, the biggest complaints I hear are, “I love the motivation of having a trainer, but WHY is it so expensive!” Or, “Listen, I just don’t have time to go to the gym, isn’t there an easier way?”

YES THERE IS!

But, shhhhh! 🤫 Most trainers will not say this.

I work in a gym…but I don’t workout in a gym. Why? Because I can get an effective workout in my living room. As long as…you have the right tools.

And it’s not expensive equipment. It’s workouts that are properly designed and progress with intention to challenge you. 🏋🏻‍♀️

It’s EFFECTIVE workouts, not expensive workouts.

You are more likely to stick with something that you see and feel results from. Workouts that are designed well…will transform how you look and feel. 🧘‍♀️

It’s a hell of a lot better to be frustrated than to just give up. And that can apply to pretty much anything in life.😉

Listen, as humans, we have an awesome ability to talk ourselves out of ANYTHING!

I need to make that phone call….maybe later. I need to clean the bathrooms…I’ll do it tomorrow. I need to get that workout in…maybe this afternoon.

Sound familiar? 🤷🏻‍♀️

If you wait around for the motivation to come, most likely it won’t. And if it does, another ‘talk’ and we will talk ourselves right out of it again.

This is why I am a big believe in starting your day off the right way. Set yourself up for success right from the start and your day will be more successful.

This is more than about looks. This is about how you live your life.

I am looking for 5 women to join me in my current 💯 day challenge program. This involves 20-30 minute workouts with a doable nutrition plan, a group to talk with and your own Coach (that’s me!) And the promotional price ends SOON!

Message me now for the details! 📲

Throughout my life, I have been told I would be great at teaching. I’ve also been told I would be great as a journalist. 🤷🏻‍♀️

Well, I ask more questions than a 5 year old on a road trip, but still. 😉

I’ll be honest, I wasn’t always into health and fitness. It was actually my aunt who took me on my first run outside of PE class. 🤔

But it was instant satisfaction. I was hooked. Then my mom developed diabetes and that’s when the tables turned.

I was determined to get her off of insulin. And we succeeded. 🙂

That’s when I realized that the more knowledge I had on health and fitness, the better I am able to help others. 🙋🏻‍♀️

So now, I am that journalist constantly asking questions and researching, and I am that teacher who likes to help others through education about health and fitness.

Full circle ⭕️

As I always teach to set goals for the day, I think it’s also important to reflect on things accomplished during the week. 🤓

🧘‍♀️I made myself a priority each morning with my workouts and attending to my daily goal calendar.

🧘‍♀️ I was there for my son each day to help with his homework and Friday test prep.

🧘‍♀️ I started a new personal development book.

🧘‍♀️ I helped other women develop their personal journeys with health and fitness.

🧹 I cleaned the tile floors. 😉

Had to add that last one in because I normally just spot clean (shhhh 🤫)

What did you do this week that made you feel good?