Gettin' Fit & Healthy with Rickie

Total Body Blast        This workout is going to give you cardio bursts with your strength in 45 minutes, THAT's RIGHT!!  Grab your shoes, a water bottle, towel, your weights and clear floor space and let's kick it in to high gear.     Each set is to be performed 2x through before moving on to the next set.  Of course you will take a break or adapt as needed, less reps, only 1 set, etc.  Always begin your workout with a 5 minute warm up. I know blah, blah, blah she says that every time but it is important to prepare you body for movement before jumping right in.     Scroll to the bottom for video link of exercise demos or reach out to me with any questions. Set #1 Squats - 16 reps  Curtsy lunges - 12 reps each leg (modify with regular lunges if needed) Russian twist - 16 reps (with or without a weight) modify with feet on floor In and out legs - 12 reps  💓 30 seconds each:  Jog in place / high knees Set #2 Standing ...

         I t is the time of year where we think about spreading cheer or kindness towards others.  While this is always a wonderful idea shouldn't this be something we practice on a daily basis regardless of the time of year or the situation.  The cheer or kindness we share with others also provides the giver with positive, warm feelings.  Go ahead and think back to a time when you did something purely out of kindness, not necessarily looking for acknowledgement and how you felt.  Kindness and cheer are a two way street having cause and affect on both parties. During these challenging times everyone could use a little kindness or appreciation.  We have had more than a year with the challenges of remote work and school, short staffed businesses, social challenges and more.  Take the time to share with someone that you appreciate them for whatever the reason may be, these simple words "Thank you, I appreciate you" can mean so much. T...