Tag: wellness

Categories
Weekly Digest | Health Tips

Strength from will

“Strength does not come from physical capacity. It comes from an indomitable will.” –Mahatma Gandhi

We are in charge of our thoughts and decisions. We are in charge of every next step we take. Worrying about ‘stuff’ we CANNOT control is a waste of positive energy. Focus on what YOU CAN control…before you know it, life will be easier. Once one transitions mindset, he/she will be the only one to blame–that can be hard to deal with. Wonder is that’s one of the main reason many people just blame others?!?!  I say stop the vicious cycle of blaming anyone and everything for whatever is not going well. Instead, DO something, TAKE a step that will improve the situation and not add degrees of difficult for yourself or anyone else around you. Let’s be strong, be movers and shakers, be awesome, be role models!

Strength From Will Power
Strength From Will Power

Cheers To A Healthy You,

 

Categories
Fitness | Exercise

Run forester! Moving My Fanny

Running…I used to be addicted to running–didn’t admit that at the time though. it wasn’t until injuries started to pop up. Eventually, the frustration took over and I stopped. 

I was ignorance. Didn’t train for running, didn’t do strength training to support muscle and bones, poor rest, and my diet was awful compared to that of today’s…i just wanted to run. I would not allow much to get to the middle of my daily running routine of 6x and ~ 45 miles a week. Yes, injuries  were no fun. Plus, other body parts (knees and hips) started to bother years later. Bottom line is ANYTHING in EXCESS is a problem.

Today, I have to be really careful or body parts will scream loudly. Terrain, distance, and speed are key factors. On treadmill, I focus on getting a great workout by doing bursts for 15-20 minutes. Efficient and safer to my joints (and to anyone’s joints).

Anyway, here how i moved my fanny on 2/29/16:

2 rounds:

400m run

*20 Thrusters 55lbs

400 run

20 pull ups

*second time doing thrusters after injury. 13 lbs up from a few days earlier. Road to recovery continues

Completed in 18:28min

Are You Addicted To Running?
Are You Addicted To Running?
Categories
Weekly Digest | Health Tips

New Day = New Strength

“With the new day comes new strength and  new thoughts.” — Eleanor Roosevelt

Have a wonderful day, full of positive thoughts–positive thoughts bring positive energy!

 

Categories
Fitness | Exercise

Hiking, Nature, Personal Connection Wins Depression Symptoms

I cannot speak enough about hiking’s health benefits. Let’s discussion hiking and anti-depression side affects. Feeling blue or depressed? Check out Stanford’s recent study discussing hiking as a powerful anti-depressant!  Sure thing that walking is great for overall health, hiking in nature has greater benefits than that of just walking in the city. 

We moved our fannies hiking Vickery Creek Trail for approx 3.6 miles. To increase cardio vascular health and leg strength, I hiked with a 24lbs back-up. We caught up, learned from each other, laughed, and enjoyed perfect weather. Mother nature didn’t fail us, again 🙂 So thankful for such a beautiful day–spring couldn’t come sooner enough!

 Hurry up and find a trail, mark your calendar, and go. If you’re in Atlanta, GA join me every two weeks, year round. Check my website or Facebook for schedule and levels.

Thanks Sashee, William, Karl, and Eva for great company. 

Hiking Wins Depression
Hiking Wins Depression. Brings people together and smiles. It’s healthy!
Hiking In Nature Makes Everyone Smile
Hiking in Nature Makes Everyone Smile
Hiking by the water is peaceful
Hiking by the water is peaceful
Up the hill = cardio vascular health
Up the hill = cardio vascular health

Categories
Weekly Digest | Health Tips

Leaders in Business and Leaders in Health

“As we look ahead into the next century, leader will be those who empower others.” — Bill Gates

During my corporate career, I was lucky to have worked for a few people who let me grow and shine. They provided just enough guidance that allow me to grow, experiment, and take responsibility for next steps. They gave  me the opportunity to take bigger steps–in the end, it was up to me. I knew they were there to support me when needed.

They inspired me to be better and they served as role model. All i wanted was to inspire my own staff and colleagues the same way certain individuals inspired me. I failed many times as a leader and I also learned something from it every time. The fact is, failure is part of growth. Learning from them, letting them go, and applying this new knowledge are key steps. Being open minded isn’t always easy and accepting to this idea isn’t easy. Living in denial is self destruction and it is contrary to self improvement and wellness

Health wellness coaches provide knowledge, accountability, and support  that will empower you can take steps toward achieving your health goals. Similar jobs and outcomes: health = wealth. Get the help you need to succeed.  No wealth without health! We fail, we learn, we let it go the negativity, we embrace positivism, we growth — a repetitive healthy cycle I like to remind myself. Become leader in health. Become A Wellness Warrior!

Leaders in Business and Health
Leaders in Business and Health
Categories
Fitness | Exercise

Moving My Fanny, 2/24 – shuttle runs & DB snatches

How did you move your fanny?

Have You Tried DB Snatches? Share here!

Good day for shoulder recovery trajectory. First overhead movement in 3 months! Light start on clean and jerks and DB snatches. 

10min EMOM

Overhead Movement
Overhead Movement

Odd: 2 Clean & Jerks (55lbs) 
Even: 16 Alt. Step Ups (20in box)

Then: 6 min AMRAP
2 Alternating 1-arm DB Snatches (1/side) (15lbs)
2 10m shuttle runs*
4 Alternating 1-arm DB Snatches (2/side) (70/50/30)
4 10m shuttle runs
6 Alternating 1-arm DB Snatches (3/side) (70/50/30)
6 10m shuttle runs…

Continue as high as possible in within the six minute time cap.

Completed 12 full rounds + 8x DB snatches. Are you ready to Get You Fanny Moving?

#BeFabBeYou #fitness #overhead

Categories
Weekly Digest | Health Tips

Great Masters – Steps

“All great masters are chiefly distinguished by the power of a second, a third, and perhaps a fourth step in a continuous line. Many a man had taken the first step. With every additional step you enhance immensely the value of you first.” –Ralph Waldo Emerson

Take the first step toward better health here with your health!

#BeFabBeYou

Categories
Fitness | Exercise

Moving My Fanny, 2/22/16

How did you move your fanny? Exercise is the deal! Share here…

3 rounds:

15 deadlifts 145lbs

30 wallballs 9′ 10lbs

60 double unders

After 3 rounds, do 45 pull ups

Time 1st round and total: 14:57min / 20:47min

This is a cardio blast. As usual, great feeling afterwards. Get trained – get started!

#BeFabBeYou #fitness #wellness

deadlift
Exercise Your Deadlift
Categories
Fitness | Exercise

Prowler Relay – time to breath

prowler push
prowler push
running
running

2/20/16 – Moving Fannies Together! Share here how you unstuck your fanny for the chair!

Kettlebell swing
Kettlebell swing

Teams of 2 
400m Run 
200m Prowler Relay (total 120lbs)
60 KBS (35lbs)
400m Run
60 KBS
200m Prowler Relay
400m Run

All runs are to be done as a group, then one person working at a time relay style.
Prowler Relay is 20m (10m down & back) x10, 5 each (200m).
KBS rotate every 10 reps, 30 each.

We completed in 18:06min. Great cardio blast with just the right amount of breaks.

You can do it too. Get Started!

#BeFabBeYou #fitness #wellness

Categories
Fitness | Exercise

20 min AMRAP – Move Your Fanny!

2/19/16 – How did you move your fanny?  Keep moving or get stiff. Exercise is Medicine!

20 min AMRAP
60 Calorie Row
50 GHD Sit Ups
40 Wall Ball Shots 10lbs
30 Power Cleans 65lbs
40 Pull Ups

Completed total of 226 reps (1 full round + 6 cals)

Good stuff! 

#BeFabBeYou #fitness #wellness

Wall Ball Shot
Wall Ball Shot