Mind-Body Transformation


Major life-events cause many women to internalize feels of loss, anger, and resentment. In turn, becoming our own worst enemy. In a struggle for emotional comfort during times of pain and discomfort, we may make poor food choices, feel too exhausted to exercise, and simply shut-down.

Viewing divorce as a positive, life-changing event helps women regain power and drive to transform an unhappy lifestyle into a self-confident, exuberant person. The answer lies within and change happens when we start paying more attention to caring for our body.

Eating healthy foods, chock-full of leafy greens, colorful vegetables, clean proteins, and fruit is a great first step toward breathing more energy into each day. Next, spend more time doing activities you enjoy, such as taking a 10-15 minute walk most days of the week, stretch in the morning or before bed, or find a class that makes you want to move.

Focusing on movements that do not cause pain or discomfort. The “no pain, no gain” concept is a thing of the past for most women suffering from sore knees, joints, shoulders, and hips. Keeping exercises low-impact ensures less wear-and-tear on your joints and a more enjoyable experience. Weight-bearing cardiovascular exercise, such as walking, is great for promoting a strong, healthy heart.

Strength training is another important component to help regulate metabolism, hormones, and build stronger bones. Performing 3-4 sets of 10-15 reps of each exercise produces lean, sculpted muscles. If it has been a while since you’ve lifted weights, a great option is to locate a personal trainer to create a personalized workout plan. Any reputable personal trainer should be able to easily provide this service at no additional cost to you.

Transforming your mind and physical body takes care and compassion, but well worth the effort as you confidently begin striding into a room with your head held high!



Beginner: Build Core Strength


Teaching numerous core strength classes each week, I see people with varying fitness abilities. Over the years I’ve noticed that gender doesn’t matter when it comes to core strength. Not many people have sufficient strength in the abdominals, low back, and buttocks to protect from injury.

Americans spend hours of time sitting in a chair without noticing the physical damage being done to the body. Over time, muscle fibers break-down.

To reverse the effects of sitting, stretching is essential. I also highly recommend incorporating at least 1-2 core strength movements into your routine at least twice per week to get your body moving in the right direction.

Selecting the right exercises to build core strength is important. Focusing on movements that can be modified is essential for beginners. Two exercises to try are the “plank” and “hip bridge.”

plank challengeglute-bridge-march-bodyweight-menshealth.co.uk


Note: If you’re new to exercise, it’s always a good idea to check-in with a fitness instructor or personal trainer to ensure proper form and technique.

Cheers to a FIT and healthy lifestyle!

Stop Sitting Pain



Tight hip flexors result from sitting for long periods of time. The human body was made to hunt for food and stay warm through movement.

To combat pain or stiffness related to sitting, it’s best to get-up from your chair and move around every hour to keep muscles from getting bound-up in the first place. Regardless of the brand of chair, it’s important to change body position often by standing to remove the amount of pressure placed on the spine. Stretching is Important!

Specific areas to stretch when sitting are:

  • Hamstrings
  • Hip Flexor (Iliopsoas)
  • Glute
  • Low Back
  • Chest
  • Upper Back

Think of stretching as though you’re oiling a machine. Most often, oil is needed in more than one area, right? The same concept applies to the body.

Keep stretches simple and effective. A good way to do this is by “getting the most bang for your buck” OR the most out of just a few, easy to remember stretches.

A great standing hamstring/glute/calf stretch:



A great standing hip flexor/low back stretch:



A great chest/upper back stretch:



The difference between “good” and “great” is the number of areas stretched in the least amount of time and movements. My assumptions are that you’re: 1) in an office environment with lots of people, 2) busy, and 3) wanting to feel good and get through your day.

I’d love to hear which stretches you use in the office.

Enjoy your week and . . . keep moving!