Words of Wisdom - Crazy Wisdom - Fall into Fitness

Fall is in the air, it's time to "leaf" some things behind, and refresh. I know, it's corny, but I thought it was worth a chuckle. but really, fall is a good time to reboot, reenergize, and refresh those ideas, goals or projects you want to do before the end of the year.

My focus is on fitness and self-care. Actually my focus has been on fitness all year, but I feel like I need to recommit to my goals and modify where needed. Come with me on this journey. Check out my article in The Crazy Wisdom Journal - Fall Into Fitness - Seven Fun Ways to Ease into Fitness.

Wordless Wednesday - Humor Happy Hour - Muscles that refuse to cooperate

 

Humor Happy Hour - Do your muscles pop?

Wellness Wednesday - National Fitness Day

National Fitness Day is celebrated on May 7th. What does your fitness routine look like? For National Fitness Day, shake up your routine and try something different.

I've become acquainted with the orignator of Got2Go Fitness and have become a fan of her brand. She promotes wellness for women over 50 and has short fitness videos that are easy to follow. One of my favorite is her hula hoop challenge. As you may know, I love my hula hoop.

Check out Got2Go Fitness on YouTube.

YouTube Video Credit: Got2Go Fitness

Youtube Video Credit: Me (and my trusty hula hoop)

Whether  a hula hoop is your mode of exercise or something different, get moving and encourage a friend on National Fitness Day.

Fitness Friday – A new kind of workout

What does your current fitness routine look like? Are you out in the evening walking your dog, up early doing stretches, or riding a Peloton bike with a virtual coach? I’ve done them all at some point along the fitness journey. It’s good to add variety to your workout, it’s like trying different seasonings on your food.

I accidentally engaged in a new workout the other day. It was an accident because I wasn’t quite prepared. The culprit of my woes was a new pair of stretchy leggings that were on sale and cute. The long adhesive removable tag attached to the leg read Large.

As I attempted to try the pants on at home, I realized the label was misleading. There should have been a warning that stated: Due to COVID and the shortage of supplies, less material was used to make this garment.

If that statement was attached somewhere, I would have known to purchase the next larger size. There were no fitting rooms at the store so I grabbed the size I would typically wear.

Here we are back at the point of me preparing for my routine workout. It was more like playing a game of Twister – left foot in, right hand reach and pull pant leg. I was thrown into this workout without a warm-up; it was an immediate high intensity training.

There was no time for deep breathing, it was rapid fire, short quick breaths. This reminded me of child birthing class where we practiced breathing using the phrase – he, he, whooo; he, he, whooo; then blew out a breath between repetitions.

I was worried the leggings wouldn’t make it over my protruding belly. I quickly discovered there was no need for worry. They made it over my knees and refused to stretch any further.

The leggings gripped my legs like an exercise band. I left them there and began doing squats, standing donkey kicks, and other fitness moves I learned over the years. After a few minutes of intense fighting with the pants, I gave up and began the cool down.

In a seated position on the floor, my breathing became slower and more deliberate. I removed the leggings one leg at a time, relaxed my body, then threw the pants across the room. I’d had enough of my new workout.

Don’t give up on your fitness journey. When you hit a speed bump, go over it, and keep moving.

What type of fitness mishaps have you experienced? 

Wellness Wednesday – National Women’s Health and Fitness Day

 Peloton Bike Ride -  Session for a first timer

Thank you Peloton. Several of my fit friends post pictures of themselves working out with the popular Peloton Bike to encourage others. I learned a few things about my body as I took my first ride on the Peloton bike. Today, September 29^th, is celebrate as Women’s Health and Fitness Day.

Today I celebrate with a fitness story. Along the fitness journey you may become bored with your routine workout, or just want to try something different. While away from home at a conference, I checked out the hotel fitness center. I was pleasantly surprised by the size and variety of equipment available.

As I completed bicep curls and headed for the Elliptical machine, I caught a glimpse from the corner of my eye. It was the Peloton bike staring at me, flirting, as if to say, come on over here, give it a try. I rolled my eyes at the Peloton, and got on the elliptical, moving my arms and legs at varying speeds.

It wasn’t until the next day, that I had the courage to venture over to the Peloton. I climbed onto the seat, slid my feet into the pedal straps, and scanned the menu choices for a workout. I attempted to get my rump positioned appropriately on the seat, but it kept fighting me, and would not fit. It certainly gave new meaning to the word fitness.

I selected a workout tailored to my needs, it said first timer. The trainer was encouraging and kept me motivated. I felt as though he was talking directly to me. The session was only 20 minutes, but it was intense. I may need to repeat that session a few more times before I’m ready to take the training wheels off and advance to a more intense workout.

What is your fitness routine like? If you’re not doing anything, just start. Do something at a moderate pace to get your body moving. Walking counts too, don’t discount the benefits of walking. Since it’s National Women’s Fitness Day, commit to doing one thing today related to fitness. One step, one day at a time, will lead you to your end goal.

Get fit and take a friend with you.

Wellness Wednesday - Professional Wellness Month

Fitness Fun

Do not attempt to adjust your screen and don't be alarmed. You are really seeing what you think you're seeing...me in the flesh. By flesh, I mean, the soft substance of muscle and fat, that I'm working to improve. The month of June is recognized as Professional Wellness Month.

The purpose of Professional Wellness Month is to emphasize wellness in the workplace. This is a time to focus on a healthy diet, good sleep patterns, and exercise routine to kickoff your journey. Professional Wellness Month does not have to be limited to the workplace.

Today I choose to focus on fitness. How do you create a fitness routine that you will stick with? Make it fun and set yourself up for success. When are you at your best? What is your most productive time of the day. Schedule your workout for a time you know you will push throughit and not put it off.

In my virtual fitness class, we hold ourselves accountable by taking a photo at the end of class. It's only for our benefit, nothing we have to share with the world...unless you post it as I did today. Taking goofy pictures makes the end of the workout fun for me.

Don't turn your back on fitness - make it work for you

For the rest of the month focus on wellness at work and at home. If you work from home, bonus for you.

What will be your first move toward wellness this month?

Motivational Monday – Is Your Body Ready for Summer?

Sun shiny days are increasing - people are driving their convertible cars, picnicking at parks, and dressing in less layers of clothing. Is your body ready for summer? I’m not talking about zero percent body fat, six-pack abs, nor flawless skin. What I am referring to, is the general health and well-being of your body. What are you doing to take care of it?

Just for giggles, take this quiz – Is Your Body Ready for Summer? Make a selection below:

A.      How long do I have to get my body ready?

B.      Is it summer already?

C.      What parts of my body are you referring to…toes?

D.     Other (fill in any other outrageous answer).

If your response is similar to any of those mentioned above, it’s time to get to know your body. Whether you’re light skinned, dark skinned, pale skinned or wrinkled, own it. I thought I saw wrinkles near my neck, but when I stretched my neck like an ostrich, they went away.

Now I walk around with my neck extended. People I pass think I’m walking with confidence. No matter what you’re going through, stick your neck out, hold your head high, and walk with confidence.

As you get to know your body, treat the encounter as you would meeting a new friend. Ask questions. What type of foods give you energy? What routines are good for your skin, nails, and hair? What exercises will benefit your overall health?

I am getting to know my body again. During this pandemic, my body has betrayed me. My clothes refuse to snap, button, or zip; and my chin hairs are determined to embarrass me. Let’s get our body summer ready together. It’s never too late. Here are 3 tips to help with your journey:

1.      Have a plan – determine what you want to accomplish and by when. What are your expectations for yourself in five weeks, two months?

2.      Establish a healthy eating plan – what does this look like for you? Commit to changing at least one behavior. Put it in writing as a contract with yourself.

3.      Include rest and relaxation – build rest into your plan. The experts say that people often panic and go to the extreme with eating and exercising. You need time for rest and recovery.

Summer is closing in on us, but don’t panic. Take baby steps and remain consistent. Your overall health is important. Put on your tank top, pull on that bright sun dress, let your toes breathe in a pair of strappy sandals. Top it off with a flash smile. Wear your confidence.

Is your body summer ready? No matter where you are in this journey, love your body. Sun shiny days are ahead.

Wordless Wednesday - Discovering Humor in Fitness

 

YouTube Video Credit: Jeff Allen on Jogging

YouTube Video Credit: Michael Jr. - Jogging Story

Wellness Wednesday – National Walking Day – 5 Ways to Celebrate

 

National Walking Day

It’s National Walking Day, celebrated on April 7^th. Lace up your shoes, put one foot in front of the other, and get your body moving. On National Walking Day improve your circulation and mood as you raise awareness about the importance of physical activity.

How will you celebrate National Walking Day? Here are 5 Ways to celebrate:

1.      Take a walk with a friend.

2.      Do a racewalk.

3.      Walk as a family after dinner.

4.      Walk at lunchtime.

5.      Park further away – when shopping park away from the store entrance, and make your steps count.

Will you walk for the health of it? What are other ways to celebrate National Walking Day?

 

Wellness Wednesday - Nine Days of Fitness

 

It’s Wellness Wednesday and day nine of our countdown to Christmas. Let’s make friends with a fitness routine. Today we’ll explore nine exercises you can try at home if you desire. If you haven’t exercised in a long time go easy on yourself.

As always, consult your physician before beginning an exercise routine. I’m not an expert, just a regular person seeking to improve my fitness level as well.

Check out the video below for exercise ideas.

 

YouTube Video Credit: XHIT Daily

What things do you do for exercise and fitness?

Motivational Monday – National Parks and Recreation Month – 5 Ways to get active

Photo Credit: National Recreation and Park Association

National Park and Recreation Month is celebrated each year in July. This month emphasizes the importance of community parks and recreational areas and they role they play in promoting health and physical activity. Although we’re nearing the end of the month, there’s no time like the present to get moving and become active.

Here are 5 ways for you to become active

1.      Take a walk through your local park

2.      Canoe or kayak along the river – some parks have an area for you launch your canoe or kayak.

3.      Swing on a swing set  - bring out the kid in you.

4.      Go on a bike ride

5.      Participate in a virtual 5k – for those who want to kick their fitness routine up a notch there are many 5k races offered virtually. You can select one that has a charitable cause you would like to support.

Post your Get Active activities on social media to encourage someone else. What would you add to 

the list above to encourage physical activity?

Wordless Wednesday - Fitness Inspiration

Photo Credit: Pinterest

Photo Credit: Pinterest

Photo Credit: Posthood

Motivational Monday – International Women’s Day – Who are the women making history in fitness?

Photo Credit: 94.7QDR

International Women’s Day is celebrated on March 8^th. However, any day during the month of March is timely in celebrating women in history. Today I chose to celebrate women in fitness who have left their mark or are leaving their mark in history.

In the year 1900, Margaret Abbott became the first American woman to win an Olympic event. In the 2012 London Games, U.S. women earned more medals than U.S. men. A young woman I met a couple of years ago, Zara Northover, was a champion in the 2008 Olympics as she represented Jamaica.

Zara Northover - Olympian, Speaker, Business Consultant

I met Zara at an empowerment event for women. She is personable, a go-getter and the founder of a platform called Athlete Foundry, Inc. If you have a student-athlete or a child in middle or high school, check out Zara’s website by clicking here. Give your student-athlete the tools for success.

Have you thought about changing your fitness routine, but need a little motivation to take the first step? Fitness studio owner, affectionately know as ATrain, leads by example as she motivates her clients to achieve their fitness goals. ATrain recently committed to a 60-Day fit life challenge.

Adriene - Owner of ATrainSuperFit

Healthy eating meal-prep

Atrain’s challenge included no sugar for 60 days combined with eating clean and regular workouts. She will quickly tell you that a healthy lifestyle includes eating the right combination of foods as well as engaging in fitness. Speaking from experience, you never leave an A-Train workout the same way you entered. You are transformed. Check the A-TrainSuperfit website by clicking here.

ATrainsuperfit members participate in a Shamrock 5K Race

The two women highlighted today are women I’m glad to call friends. You may know of other women deserving of acknowledgment for International Women’s Day or Women’s History Month. Let them know you appreciate them and all that they do. Take things one step further and empower a young girl that you know; share your story and add to hers.

Happy International Women’s Day.

Motivational Monday – Transformation – How bad do you want to change?

A-Train's SuperFit Coaching Staff (there are more, not pictured here)

“You are bigger than your greatest fears.” Those are the words displayed on a sign on the wall at the fitness studio where I work out. The coaches encourage each person to “challenge yourself.” How bad do you want to change?

Success does not happen overnight. Begin your journey with a first step, and you don’t have to do it alone. Do you want to feel better, look better and gain control of cravings? Me too. That’s why I’m joining the 30 Day No Sugar Challenge at Atrain’s Superfit.

Before you say you can’t do it, think again. Give it your best effort. Have you heard the saying, “Nothing beats a failure, but a try?” Try it. What do you have to lose (except, maybe a few inches or pounds)? Take it a step further and combine fitness with healthy eating. BAM. Transformation happens.

Take a look at the lady's photos below. This may sound like a commercial, but these are real people with real results. These are women I call friends, my SuperFit Sisters. They will tell you, this journey isn’t easy, but it’s worth it.

Tonya

I asked Tonya what motivated her to make a change, she said, “I had gained 30 pounds without even realizing it.”

Tonya told me, “I’m in this for the long haul.”

I can appreciate Tonya’s statement.  Deciding to focus on your health and well-being is a lifestyle change, not a quick fix. Join us on our 30 day transformation and begin your new lifestyle. No matter what, don’t quit trying.

Ketra tried many times to reach her goals. There were no immediate results, but she did not give up. There are many other stories such as Ketra’s and Tonya’s, waiting to be shared. You could be the next success story. You are bigger than your greatest fears. How bad do you want to change?

Ketra

Make your transformation happen.

Motivational Monday – Health is Wealth

“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi

Have you ever experienced an ailment…headache, backache, upset stomach? These are all conditions of discomfort, they can be mild or severe, but none the less they’re uncomfortable. Now think about how you feel when you awake to a new day with energy and no pain anywhere in your body. Health is Wealth.

What are you doing to invest in your health? You make regular deposits into your bank account, do the same for your health. If you have been inactive for a while, build walking into your routine. If you’re already walking, walk faster (or run if that’s your preference). Progressively build upon what you’re doing. Every step you take is an investment in your health.

The best way to achieve success is to not make drastic changes (my opinion). In my case, if I had said I was giving up drink pop for good, it would have seemed unachievable. Instead, I started out by giving up pop for 30 days. On the first time I was unsuccessful, the second time I made it a little farther. By the third attempt, I no longer HAD to have my daily Diet Coke.

It’s been a few years since I’ve let go of my pop crutch. I’ll have one every now and then, but nothing like I used to. My latest challenge is to make healthy eating choices. I exercise regularly, so I know my focus needs to be on the foods I eat. When I was young I used to hear my grandmother talk about the “middle-aged spread.” I didn’t know what she meant by that. Now I know.

Grandma’s reference to the middle-aged spread meant gaining weight (after a certain age) that just won’t go away. It’s the battle of the bulge. It’s those moments that you feel if you breathe in the aroma of certain foods you’ll instantly gain weight. It’s the reason I rush past the snack aisle in the grocery store (must not make eye contact).

As you focus on your health and wellness, know what your triggers are. If you know you can’t eat just one potato chip, don’t keep them in the house. If you need to start with baby steps, buy a snack-sized bag of chips and not the family size. So you want to start a fitness routine, but don’t have time in the evening? Wake up a little earlier and start your day with morning stretches or some other exercise.

Health is wealth. “Healthy is an outfit that looks different on everybody (Author Unknown).” Chose a health and wellness routine that fits your lifestyle.

“Fall in love with taking care of yourself. Mind. Body. Soul (Author Unknown).”

Motivational Monday – 3 Tips that encourage fitness during vacation

Sweat danced at the edge of my hairline, the bright sun activated the transition lenses of my glasses, and my bare arms felt like they were on fire. It was day one of my vacation. I dashed inside an air-conditioned building for a moment of relief. Then it happened…I heard music, it was a familiar upbeat sound. It was an ice cream truck.

To indulge, or not to indulge? I made my way back into the blistering heat and handed the ice cream man my $2.00. In return, I received a soft serve twist, ice cream cone…chocolate and vanilla. I was on vacation.

Vacation is a time to relax, enjoy and indulge. It is a time for guilt-free pleasures. However, don’t completely throw out your fitness regimen. Below are three tips for including fitness while on vacation.

1.      Find the fitness – once you are settled into your temporary living quarters, find out if there is a fitness center. Most places have at least a few machines. If there is no fitness center, you can always do movements in your room. A few simple movements include squats, high knees, jumping jacks, and stretches.

2.      Swim – or play in the water. If you’re not a swimmer, wade in the water. You can hold onto the sides of a pool and kick your legs. Do movements to create your own style of water aerobics.

3.      Make an effort to walk every day – take a friend and get moving.

Day one of my vacation would have been Muscle Monday at the fitness studio where I workout. Monday sets the tone for your week. Ready to set the tone for my week, I found my way to the fitness center at the time I usually work out (before the sun makes its appearance over the horizon).

There was a sign near the door of the fitness center with the hours of operation…7am. I was an hour early so I paused, but entered anyway. To my surprise, there was another person who had defied the rules this one time for the sake of fitness. It was a friend in my traveling group. We were setting the tone for our week.

It’s your turn, set the tone for your week and beyond. Keep this habit during your vacation. Are you ready?

Feel Good Friday – Finding Joy

What brings you joy? Think about 10 things that bring you joy, list them on a sheet of paper. Select something from that list to journal about or create a blog post. This was the challenge presented on Suzanne Lieurance’s blog.

As I was deciding which item from my list to write about, I thumbed through a current issue of The Writer magazine. There was an article titled Finding Joy in the Process. There was my answer, clear as day. I would combine two things from my list.

Two things that bring me joy are helping people and feeling healthy. Have you ever carried out a random act of kindness? Perhaps you paid the bill for the car the drive-thru behind you, or simply listened to someone who was having a stressful day.

Think about how it feels when your feet hit the floor in the morning and you don’t have any aches or pains. No headache, no stomach ache, and no backache. You are healthy. I heard a radio personality say, when you have your health, you have wealth.

I have found another avenue of joy it is in the form of participating in a 5k Race. The race is called Give and Get Fit and is sponsored by the Rhonda Walker Foundation. If you live in the Detroit area you may know that Rhonda Walker is a local morning news co-anchor. On July 28^th, the 9^th Annual Give and Get Fit 5K Race will take place in Detroit.

Donations to the race support Rhonda’s initiative -   Girls into Women career and personal development program. Some of the programs under that umbrella include: Dress for Success, 

24-Hour Girl Talk and Camp I Can. You can help by participating in the Race (walk or run) or stay home and donate. Click here for more information.

Have you thought about focusing more on your health and well-being? If it’s more fitness you want in your lift sign up for the walk. Looking for a fitness studio that will transform your body? Check out A-Train’s SuperFit in Belleville, MI.

Sometimes little things can bring great joy. What brings you joy? How can you share your joy?

Motivational Monday – How to teach your body a new language

Downward Dog, Child’s Play, and Triangle Pose. I learned to speak Yoga and encouraged my body to do the same. My body looked the part in grey flare-leg yoga pants and a loose fitting top. However, my legs trembled in Tree Pose and I had to pop one eye open with seated poses (Just to be sure I was performing them correctly).

Barefoot and lying on my back, the white towel underneath my torso and head served as the yoga mat I’d forgotten to bring. I was determined to try this form of exercise that I’ve heard has so many benefits. The lights were low, the instructor directed our movements in a low soft voice. I arched my back into a bridge position.

I’m not new to exercise, but when it comes to yoga, I am a novice, a newbie, a girl who doesn’t know what the heck she’s doing. This form of exercising is like learning a new language for me. The thought occurred to me, how do I teach this new language to my body? Simple, one bridge, tree pose and ankle rotation at a time. You take baby steps.

Do you remember when you first learned to ride a bike? You started out with training wheels. When you felt a little confidence, you took off one training wheel, you could still lean to the training wheel side if you felt your confidence slipping. This was only my second time participating in a yoga class.

On my next visit to a yoga class I will know a little more of the language and how to carry out the poses. My leg will tremble a little less in tree pose, my bridge will be a little higher and my ankle rotations may not crackle as much. I am teaching my body to twist, bend, and stretch through the language of yoga.

Yoga may not be the fitness language you’re teaching your body. Could it be Zumba, Burpees, Martial Arts or something else new that you’re trying?

What new language do you want to teach your body? If I can do it, so can you.

Wellness Wednesday – Fluffy to Fabulous – 3 tips to keep you motivated along your fitness journey

Fluffy to Fabulous - Forearms today, something else next week. Working it out one body part at a time.

Do you remember my new motto…? Fluffy to Fabulous. Feel free to take this journey with me. Write down what fabulous looks like for you. It could mean fitting into a dress that has taken up residence in the back of your closet for months or making healthy food choices.

Did you write down your “fabulous statement”? If not, do it now, I’ll wait…daydream…and wait some more….

Okay, ready? Close your eyes and visualize yourself at that fabulous state. Keep that picture in your mind when you feel like you’re veering off track from what you want to accomplish. What will it take to keep you motivated? Here are 3 tips to get you started

1.      Read something inspirational every day. It could be a quote, a favorite scripture or a mantra that you repeat though out the day.

2.      Reward yourself – treat yourself with something special each time you experience success. For example – maybe walked away from that chocolate chip muffin in the break room at work (on wait, that’s me). Your reward could be a warm bubble bath with your favorite music filling the room.

3.      Accountability partner – have someone you can talk to about your journey. Rest assured, somebody has been where you are. For the challenge that I’m participating in, we have a Facebook group where we can share recipes, talk about our struggles and share sound advice.

BONUS

4.      Take a selfie…at a long angle, so you look slimmer. This is called “fake it until you can make.”

If you are in the Belleville, Ypsilanti, Ann Arbor Area check out A-train’s Super Fit. This Friday, January 25^th is a special Step Class – Step, Sweat & Tone with Crystal Marie, 6-7pm. Click here for details.

Fluffy to Fabulous will not happen overnight, but you can do it; even if it is one body part at a time.

Fun Friday - 12 Days of Christmas Fitness

Photo Credit: Fitness is Sweet

As you jingle jangle around, shopping for the Holidays and visiting friends and relatives, don’t forget to take time for yourself. Whiles you’re cooking, baking and decorating, why not sprinkle in a little exercise? Your body will appreciate you.

In the spirit of the Holiday, I’ve come up with a list of 12 exercises you can add to your routine. These are exercises that are led/demonstrated by coaches at the fitness studio that I attend. Disclaimer – I am NOT a trainer, do what your body will let you do.

Just to make this fun, I want you to sing the 12 Days of Christmas as you work through each exercise. You know the song…On the first day of Christmas, my true love gave to me, a partridge in a pear tree.

Here we go…

12 Day of Christmas Fitness

On the first day of Christmas, my fitness coach said to me - 1 Burpee Challenge

On the second day of Christmas, my fitness coach said to me - 2 Power Jacks and one Burpee Challenge

Okay, I think you get the idea now, so I’ll just list the rest of your challenge and leave it up to you to build them into the song.

3   Mountain Climbers

4   Squat Jacks

5   Plank Jack Burpees

6   Hammer Curls

7   Curtsy Lunges

8   Jack Knife Sit-ups

9   High Knees Leaping

10  Tricep Extensions

11  Bicep Curls

12  Sumo Squats

There you have it, the 12 Days of Christmas Fitness. Feel free to engage in all 12 exercises every day for 12 days. You will feel better just getting your body moving.

What exercises would you add to the list above?

Photo Credit: TeePublic