Watermelons and Sun Kissed Skin 

 

Summer months are approaching and I am finding out I have a weakness...sunshine. I have found myself slowing my pace while the sun has finally begun to come out of it's hiding. I am gardening and playing outside more and neglecting the gym these past few weeks. Yes, I admit it. Balancing my life can be a challenge at times and between training at night, being a mom during the day, building this website and needing to exercise myself I am finding that I don't want to do everything right now. Life is full of golden sunshine and the birds are chirping and the outdoors is calling me. It reminds me of a poem I read as a kid,

 

I meant to do my work today

But a brown bird sang in the apple tree

And a butterfly flitted across the field

And all the leaves were calling me.

 

And the wind went sighing over the land

Tossing the grasses to and fro

And a rainbow held out it's shining hand

So what could I do but laugh and go?

 

                                          - Richard Le Gallienne

 

Why am I sharing this with you? Trainers often seem like they are always thinking, breathing exercise and eating healthy. It can almost turn you off to it and make you not want to do it. (At least in my experience with people new to exercise.) Those of you that are hitting the gym hard are probably thinking, "You weany!" I am not afraid of sharing my weaknesses with you and hope it lets you know this is a liflelong process and you can enjoy it without guilt.

I am entering back into a more intense training period...I just stopped and smelled some amazing roses and now am refreshed again and ready to have another go.

 

Are any of you distracted by a brown bird?

What are you doing to stay on track?

Friday, May 20, 2011 11:16:00 AM

Greater love... 

 

 

Greater love has no one than this, that he lay down his life for his friends. - John 15:13

This verse, came to mind when thinking about Mother's Day. I feel it captures the essence of our daily sacrifice. Often, we hold our children in the still of the night, we make sure they are fed before we eat, wash their feet, kiss their wounds and build them up so they can be who they were created to be.  

Women all over the world are united by this. It is a beautiful thought to me and brings hope to my heart when I think about the love that is poured out globally every minute. We hear stories in the news about heroes, but moms are the true silent heroes.

I was given the opportunity to write a song for my mother-in-law for her 60th birthday and I wanted to share it with you. The lyrics were taken from letters that her children wrote to her, telling her what they thought and remembered about her from their childhood.  It was an amazing project and shows the other side of motherhood  - that the hard times do bring fruits and children do remember their mother's sacrifices.

"Do not be weary in well doing, for in due season you shall reap if you faint not. - Galatians 6:9"

 

 

Sunday, May 8, 2011 6:58:00 PM

Core Workout For All Levels 

BEGINNER      

 All Fours Alternating Leg Raise

 

   

Start with your feet shoulder width apart, arms shoulder width apart. Pull your belly button into your spine and squeeze your glutes. Slowly bring your leg back and hold for 10 seconds. Repeat 3 times.

 Floor Crunch

 

   

 Starting with feet shoulder width apart, pull belly button towards spine and squeeze your glutes. Lift through your stomache upwards while keeping your eyes on a fixed object on the ceiling. Careful to not strain your neck. Do 15 reps. Repeat 3 times.                     

 

INTERMEDIATE      

Side Iso Abs

Keeping your stomach tight and glutes activated, lift your body up and hold for 20 seconds. Repeat 3 times. You can do these on your knees if needed.  

Floor Bridge 1 leg

                                

 

 

Lay on your back with your knees raised. Feet are shoulder width apart, belly is pulled towards your spine and glutes activated. Lift your leg up and gently lift your body, putting the weight on the heal of the foot that is taking the weight. Hold for 20 seconds and repeat 3 times.

Long Lever Floor Crunch w/ Rotation

 

Lay on your back and bend your knees, keeping your feet shoulder width apart. Pull your stomach muscles in and with your arms extended, lift your body through the stomache muscles and gently rotate to the right and then to the left. Come back to the floor between each rep. Do 15 reps and repeat 3 times.

 

 ADVANCED      

Prone Iso Abs

 

   

Lay on the floor face down with your feet shoulder width apart. Pull your belly button towards your spine and activate glutes. Gently lift your torso off the ground and hold for 30 seconds. Repeat 3 times.

 

Side Iso Abs

 

   

Keeping your stomach tight and glutes activated, lift your body up and hold for 30 seconds. Repeat 3 times. You can do these on your knees if needed.          

 Knee up

 

   

Lay facing up and grab the back of the bench. Pulling your stomach muscles in, lift your lower body up and do a reverse crunch. Do 25 reps. Repeat 3 times.

Woodchop Throw

                        

   

Stand with your feet shoulder width apart, make sure your feet are facing forward, pull your belly button towards your spine and activate glutes. Holding a Medicine ball throw it with force to the ground, using your stomach muscles. You can also do this with dumbbells, just make sure you don't release them at the end. Do 20 reps and repeat 3 times.                            

 

 

Tuesday, May 3, 2011 5:18:00 AM
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