Gettin' Fit & Healthy with Rickie

      I don't wanna...     Here you can add whatever it is you just don't have the desire to do, whether it is a run, gym workout, etc.  We all have those days when you just don't have the desire and please remember rest is also good and important for the body.  Sometimes all we need is a little movement to get that adrenaline moving to get us started.  There may also be days where after that little bit of movement you decide nope not today and that is okay.          These bite-cise workouts are great options to kick start your motivation or to give you a short burst of movement to expend some calories and boost your energy levels and maybe your spirit.     This workout as always can be done with or without weights it does have a short warm up and some brief stretching.  Listen and watch for modifications to meet you where you are in your journey.  I have included the exercises below if you would like ...

    Bitecise core workout...      Excited to bring you a new 'bitecise' workout. This workout includes core strengthening. Only equipment needed is dumbbells but everything can be done without weights. I have included the outline of exercises below, in addition to the video, and link to my Youtube channel.  Enjoy and if you have more time repeat each exercise 2 or 3 times or toss in some cardio work. Exercises   #1 Moving Warrior 3 - hinge forward at the hips,  keep abdominals strong and root down through the standing leg, firming the thighs.          Increase the challenge...do all reps on one side.                                                                                ...

  Bitecise workout                      Do you hear everyone at the gym or your friends brag about their hour(s) long workout? You think to yourself  'I don't have that kind of time with work and kids, etc.'  You can do quick 10 minute workouts that can be very beneficial to your physical and mental health.  It also gives you the opportunity when you have more free time to squeeze another 10 minute session or more.       The link below is a short 12 minute video with a brief warm up and stretch and about 10 minutes of strength exercises.  The only equipment needed is a set of dumbbells but you can use just your body weight.  If you have more time you can repeat the exercises, combine with your existing routine or more videos on my Youtube channel.     Enjoy whether you are new to exercise or experienced, considered another tool in your toolbox.  Sincerely, Ricarda...

Appreciate your...           physical beauty!!     If you are in the season of resolutions or looking to make changes, dare I say improvements to yourself.  I really want you to read the message below slowly, maybe twice and allow your mind to fully embrace the message.       You should always feel comfortable in your own skin, looking after your body is a healthy habit, not a reason to point out what is wrong.  Social media plays on our insecurities making it hard not to compare ourselves to others.  Don't allow society's ideals for physical beauty to devalue your existence.  Perfection is subjective based on each individuals perception.  Never stop appreciating your own beauty.      Let's bring this post to a close with a quick, 12 minutes, Tabata style strength training session in the video link below. Video link 10 min. Bitecise Tabata strength Sincerely, Ricarda 'Ricki' Alleman Be ...

Holidays got you stressed??     Shopping, wrapping, baking, cooking, parties and overnight guests!?!?  Don't forget during this holiday season to practice a little self-care. Could be as simple as this cozy cup of hot cocoa to the right, a short walk, quiet time or you could try a little meditation or one of my quick Bitecise workouts, a new video attached below.  Sometimes the best gift we can get is a little time to ourselves.  This is not a selfish gesture, when you take care of your physical, emotional and mental self it allows you to be the best partner, parent, friend, child, etc. Keep in mind if you do not take of yourself you cannot take care of others.  This is especially important for the caregivers of the world and we need to be supportive.  If you are a caregiver reach out to others for support. If you know a caregiver reach out to them and rather than ask what can I do, show up with a plan, offer to cover a few hours for them, take them ou...

  It's that time...  Summer is over and it is time to get back to school, regular work schedule and the kids sports has already started.  This does not mean you have more time you just need to redefine how you spend your time.  How do you get everything in and find time to focus on yourself whether you need quiet time, a few moments to work on your own fitness and health.  You can always treat you health routine as bite size or modules, take 10 minutes in each of these blocks, morning, afternoon (lunch) and evening, and if you have time one more before bed.  What you decide to do in these blocks is up to you but try to get in some movement, quiet time (meditation, journaling, etc.) and stretching.  If you discover more time for some of these blocks great!!  Here are a few tips on how or where to find these blocks.  Consider getting up 10 minutes earlier Have an hour for lunch set aside time for a walk or maybe some quiet time Kids have a game...

                                                         Hello Summer!!     Welcome to the first full week of summer and for many of you a busy time of year.  Whether you busyness is due to kids out of school, summer travel or just so many things you want to do while the weather is warm and sunny.  Fitness is usually the first thing that is dropped because we say we just don't have time.  I just want to remind you to try to keep you fitness a priority throughout the year but sometimes how you get your fitness in needs to change to accommodate the season.  Your busy season may be different than your friends or neighbors. If you're an accountant you may be busy January through April (tax season), for others it is the holiday season or summer when there are so many other things happening....

  10 minute functional workout     Squeeze this 10 minute session where you can and if you are looking for a little more do a second round.  This workout can be done with or without weights.  It is short, sweet and easy to follow. Try to get in another 10 minutes of movement during the day whether you go for a walk, repeat this workout or the previous post with a 10 minute workout.  You can find more videos on my Youtube channel, search @rickiesfitness.  You will find yoga, core, mixed fitness, barre and meditation. 10 minute strength session video link Sincerely, Ricarda 'Ricki' Alleman Be safe, be happy, be healthy  💓💪😎  https://www.youtube.com/@rickiesfitness

I don't have  time!?          This is the most common reason I hear for not exercising and I hear you.  We are being pulled in so many different directions, work, family, hobbies, the list is endless.  There is also the misunderstanding you need to spend an hour exercising to reap rewards.  First off if your goal is improved or maintaining good health you don't need an hour.  The current Physical Activity Guidelines for Americans is 150 minutes of moderate intensity physical activity with 2 days of muscle strengthening activity.  That can be 30 minutes of activity over 5 days per week, but here is the good news, you can break that down to (3) 10 minute bouts of exercise throughout the day.  Consider 10 minutes in the morning, 10 minutes during an afternoon break either at work or home and 10 minutes after dinner or during your child's practice or game.  If you are just beginning your journey start gradually begin with (1) ...