Gettin' Fit & Healthy with Rickie

Circuit Mix Up.. .      A workout that is easy to do at home, now that we all seem to be spending even more time at home and inside. Mixing it up… Objective: Perform each exercise for 30 seconds, repeat circuit 2-3x.   Three cycles = approximately 45 minutes.   Weights ( Challenging weight)               Body Weight                                 Cardio Hammer curl                                        Tricep Pushup                                     Mountain climbers Squats  ...

     Holiday Season 2020...     The Holiday season is here and for some is a stressful time and of course this year will be very different.  We have the added anxiety of the current pandemic situation and officials pleading with the country to celebrate cautiously and only with those within your household.  Very few of us want to hear that especially after all of the events we have already missed this year.  I know we were all hoping this would be over by the holidays and we could finally gather with our loved ones.      If we think back to April 12th, Easter, we were in this same situation but most of the country was also in a 'shelter in place' status.  Thankfully we are not there, at this time.  Businesses are open and some people have returned to work, we are not full on open but everyone is doing their best.   I ask that you think back to early spring and how you celebrated, some of us went with Zoom calls,...

  This workout is "Gettin' down to the Core..."     It's time for another workout to add to your library, this one is focusing on your core.  I addressed what is considered the core area in one of my earlier posts, if you are looking for more understanding of the core either do a search or scroll down through my posts and look for 'Core Confusion.' Please, please, always remember every workout begins with a 3-5 minute warm-up to get those muscles warm and ready to move. Now here we go... Goal: cycle through 3x     Take breaks when needed or start with 2 cycles through and increase as you get stronger.        Need it more challenging add dumbbells to lunges, squats and wood chops.      Reach out to me for any other questions. High Knees - 60 sec. Single leg squat - 60 sec. alternating Bicycle - 45 sec. Side plank rotation - 30 sec. each side Flutter kicks - 45 sec. Swimmer - 45 sec. Plank/Pike/Reach - 45 sec. alternati...

Are you wishing your life away??? How many times have you said, 'I wish it was Friday', 'Is it the weekend yet', 'I can't wait till summer vacation' 'cannot wait until retirement'.  We are always looking for what is next, when we really need to enjoy what is now.  My mother once shared some wise advice 'Don't wish your life away.'  She is an amazing, inspiring woman with a wonderful outlook on life.  I will admit sometimes I too need to remind myself to stop and look around. You will have times you experience interesting, fun, laugh out loud events unexpectedly.  There are times when your plans do not go as expected and rather than get frustrated embrace them, you may discover something new and exciting that will leave you wondering...'how did I not know about this before?' When my friend and I take trips whether it is for the day or an extended vacation it is not unusual for us to stray from our original plan.  We look at it as a...

  The power of sleep Sleep...we are all guilty at some point in our lives in underestimating the power of sleep and it's relevance to improved health and well being.  I have always been a terrible sleeper, my mind does not want to shut down so I have a tough time falling asleep and it seems any little noise or movement wakes me up.  Maintaining a regular sleep schedule is just as important to our health as eating healthy and exercising.  On average a good schedule is 7-9 hours with regular sleep & wake times.  Sleep deprived individuals tend to consume more calories than a good sleeper leading to weight gain.  A good sleep can improve concentration and productivity.  For all those athletes out there a good sleep can improve athletic performance, let's face it secretly we all think we're athletes.  Sleeping less than 7-8 hours per night is linked to increased risk of heart attack and stroke. Poor sleep is linked to depression and reduce social ...