Gettin' Fit & Healthy with Rickie

     I would like to share one positive thing that I believe this pandemic has gifted us.  During the time of quarantine and the current pandemic state of working from home, limited travel and other activities cancelled, it has really forced us all to slow down. Prior to the pandemic we were super scheduled going to work, getting the kids to soccer practice, baseball games, etc. always rushing to get somewhere.  I am hoping you like myself have seized this opportunity to reconnect with your family, yes those people that share your household.  When we were in  'shelter in place' status it forced us all to just be together. As I am out & about in my neighborhood I am seeing more families getting out together whether it is biking, walking, hiking, spending real quality time and it makes me so happy. It almost seems as if we needed this to bring us all back to what is important. Unfortunately all this free time has also allowed us even more time on our...

  You Got Squat... Today a review of proper technique for squats, one of my favorite exercises, and the importance of executing them correctly and their wonderful benefits.  Squats are a very versatile and extremely beneficial exercise with many variations. Your typical squat begins with feet firmly planted, approximately shoulder width apart and toes at a slight outward angle, both of these positions may vary slightly due to your bodies structure.  Core is firm and contracted throughout the movement. To begin movement into the squat you will bend at the knees and push hips back keeping your chest lifted proudly, we are not looking at the ground during this movement. How low should you go?  If possible squat until your thighs are parallel to the floor but if this causes you pain or discomfort, especially in the knees, stop where you are comfortable, pause at the bottom.  When we are rising out of the squat think about pushing up through those heels to fire up th...

Let's Get Down to the nuts and bolts of exercising *, working out, getting fit, whatever term you like. One of the most important things about exercise is finding something you like and second creating balance in your routine.  So many of us have a tunnel view of our exercise routine whether it is cardio,cardio,cardio because you want to lose weight or lift, lift, lift so you can build that muscle.  Regardless of your goal, lose weight or build muscle, you need to include both of these in your routine. I know some of you are saying "UGHH! I just don't like cardio or lifting".      *Always check with doctor before beginning exercise program.  #1 Your heart is a muscle and needs to be strengthened and fine tuned along with those quads, abs and triceps.  To strengthen that heart muscle we need to increase that heart rate and sustain for a minimum of 20 minutes.  You should feel like your working hard, your breathing a little heavier or little more di...

  Like many of you I am working from home which has its pros & cons. Here is a little tip to help adjust to being at home. It is best to have a routine as normal as possible like getting up at the same time you would if you were traveling to work and preform whatever tasks you would usually do.  This helps provide some structure and a sense of normalcy, possibly for the entire household.   I have found this allows me to add some quiet time to my routine. I like to get up while the house is quiet and take 30-40 minutes to meditate, or you can just sit quietly, and do some gentle yoga or stretching. If that is not your thing take a short walk.  I find it most beneficial for me to do this before any television news, phone or email which tend to kick start anxiety, frustration, etc.  But if that does not work for you add it in wherever it suits you best and keep in mind to be flexible the time may vary from day to day.   You will discover this qui...

  I have been trying to avoid the terms 'uncertain or unprecedented times' as I prefer to think on the positive side.  But it seems on a daily basis we see something or someone in our lives affected by either COVID, economic or inequality pressures. Some of us have been lucky enough to continue or return to work but as companies need to restructure their business plans many are learning there jobs have been eliminated.  I know it is tough to be positive but this is a great time to practice gratitude.  Instead of focusing on the negative focus on the good that is already present in your life, it can be as simple as, your family has managed to remain COVID free or recovered, you have a place to live, supportive friends and family, with extra time at home you can work on special projects or freedom to read.  The list can go on and on you just have to look. I would like to task those of you stressed or unsure of what is next to try meditation.  Don't let that w...

  Hello and Welcome,   I would like to use this inaugural post as an introduction and invitation. I began teaching fitness classes at the age of 18, a few years later a Personal Trainer, and have never looked back. I am totally hooked on helping others find their fitness way.  Whether it is helping a first time exerciser discover that exercise is not just for the "Crazy Fit" people you see on TV, there is a place for everyone and help them find their way.  Or helping experienced exercisers try something new to add variety or another tool to their fitness toolbox.  Or someone looking to be healthy, fit, less stressed and overall sense of well being.    I know you hear this over and over but exercise needs to be part of our ongoing lifestyle.  This does not mean you need to commit to a over the top Cross Fit work out every day, it is important to determine your goal and how to achieve it. You may never get to a Cross Fit or Insanity type workou...