Gettin' Fit & Healthy with Rickie

  I am too busy or don't have time to exercise??     As a personal trainers, fitness instructors or someone helping others to live their best life we hear that a lot.  So let me give you something to think about. In this era of technology and social media it is very easy to fall down the rabbit hole and spend hours scrolling through social media or searching on the internet and click bait. The time is there if you work on being mindful about your time. Consider this when you are about to reach for your phone or sit down at your desk to scroll or search, take a deep breath wait a few minutes and make a deal with yourself.  I am going to practice some self care, take a walk, get in some exercise, whatever you enjoy. You do not need to spend an hour at one time, start with 10 minutes and either gradually extend your time or fit in (3) 10 minute sessions a day.  What I am saying is you do not need to do the typical go to the gym or for a 5 mile run.  ...

  Spring shake up     or should that be shape up...     The arrival of spring leads us to spring clean up or refresh whether that be in our homes, garages, storage, life or your workout routine?!?!  It's time (overdue actually) for a fresh workout for you, me, anyone and everyone. I am not going to waste words but I do want to remind everyone it is important to have a regular fitness/exercise program throughout the year not just for certain seasons, holidays, events, etc.  We need to take care of our bodies like we would a high performance car.  Now with that said here is a new workout featuring Tabata style cycles and H.I.I.T.  Keep in mind make it your own, adjust what you need to fit your lifestyle and fitness level. Strength cycles: each cycle contains two exercises, perform each exercise for 20 seconds and recover for 10 seconds.  Repeat each cycle 4x thru (adjust as you need). Please watch the demo video at the bottom of this post...

  Tabata training...what is it?       You may have come across Tabata training while doing searches for home workouts or HIIT workouts, it is a type of HIIT workout with higher intensity. It was developed by Dr. Izumi Tabata in 1996, hence the name, to train Olympic speed skaters.  You don't have to be an Olympian or speed skater, it can be a great addition to your workout for variety and calorie burning in a short amount of time.  Tabata involves 20 seconds of full intensity and 10 seconds of recovery for 8 cycles. The workout below is a HIIT workout with Tabata.  Give it a try and adapt it to your fitness level and time.     I chose to have 2 moves in my Tabata circuits, you will go through each circuit 4x followed by a short recovery (no more than 30 seconds) and some strengthening exercises.     See the video link below for demonstration.  ENJOY!!!     Tabata circuit #1       20 seconds fu...

         Rickie here checking in...       We are in the third week of January and how is your New Years resolution going? Statistics show within the first week 75% of resolvers have maintained, that number drops to 64% after the first month, after 6 months that number drops to 46%, why?  I know there is a long list of reasons and some of them even include you feeling like a failure.  Well your not a failure and it's not that you can't do it, you may just be approaching it the wrong way or making it more difficult to be successful. It takes about 3 weeks for something to become a habit so be patient.          Does your resolution list look similar to this, even if it is only in your mind?   Whoa, whoa, whoa!!  Consider the tips below, try one or try them all. Tip #1 - Start small. Pick one resolution, just like we approach our daily lives be it work or home start one task at a time. Mult...

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 ...

Start the Fall season with a workout refresh...      AAHH Fall!!  Cooler weather, shorter days accompanied with the beautiful colors.  This is a great time of year to take your exercise outdoors, enjoy the scenery, colors and fresh, crisp air.  If you have a friend always asking you to hike or if you were just considering it yourself, fall is the perfect season to start.  The color changing leaves or the fresh fallen leaves can make hiking so calming at the same time energizing.  A few more bonuses to hiking in the fall, less humidity, cooler temperatures, fewer bugs and so peaceful. If you can't tell from all these descriptions I am a person who enjoys hiking and just getting outdoors.  Many of our vacations involve some kind of hiking or biking and enjoying what nature has to offer. If you are lucky you may experience some wildlife, who wouldn't love to come upon a deer, bunny rabbit or turkey nibbling along the trail.  Anyway enough ...

  Hey all ,  A new workout below that can be adjusted to fit your time frame.  You can do all of it, do 1 block at a time, do all the blocks but only go through once or twice.  Whatever you need to do to take of your physical & mental health & fitness.     I realize when we are in the summer season, it can be tough to carve out time for yourself but remember if you don't take care of yourself you cannot take care of others and you deserve it.  You can find several workouts on this page to give you some variety and flexibility.     ENJOY and Happy Summer to all!! Total Body III Full work out is 3 rounds of each block, blocks 1 & 2 doing 12 reps of each exercise, between each round do cardio move following this symbol💓 for 30 seconds.  Block 3 is also 3 rounds but preform each exercise for 30 seconds. Block 1 12 reps each exercise Around the clock lunges - Stand feet hip width apart, step forward right leg into front lunge, ...

                                               HIIT Workout      This workout has 3 Circuits the goal is to repeat one circuit a minimum of 2x's than move to the next circuit.   Please, Please, Please as always warm up for 5 minutes...be it inside or outside.               Outline: 10-15 repetitions of each exercise, 45 seconds of final move in each circuit.   Repeat each circuit 2-3x before moving on to the next circuit.     Equipment: dumbbells, mat, bench or chair.       Dumbbells can be improvised with canned goods, filled jugs or water bottles, anything with weight that can be held safely in your hand.     Circuit #1 Squats Curtsy lunge (10-15 each leg) Lateral lunge (10-15 each leg) Mountain climbers (45 sec.)     Circ...

  Winter weather pushing you inside??? S ome of us are fair weather runners or walkers, especially if you live in the mid west where you experience sub-zero temps.   Maybe you just don't like the cold or the roads may not be safe to travel.   Here is a plan for anyone to do at home with or without equipment. Warm-up:  Start off with 8 count of each of the following moves: shoulder rolls & shrugs alternating arm circles back gentle rotation side to side at the waist small deadlifts lowering hands to knees small squats alternating knee lifts calf raises Perform each exercise below for 30 seconds or 12-15 repetitions feel free to add weights if you have them available. short break between each circuit. Circuit #1: Repeat 3 x  One leg lunge forward than back, repeat on other leg Cobra with 3 count hold - lying face down (prone), hands directly next to chest, palms down. Lift chest away from floor without using hands, as you hold squeeze shoulder blades...

  New Year, New Workout     We are now 3 weeks into the New Year and some of you may already be losing interest in your fitness or health resolution.  Remember variety is key for boredom, success and injury prevention also important to note it is okay if you do not get in a full hour workout everyday.  If you need go for a shorter workout even if it is 15 minutes it's ok and if you need a rest day(s) take them.      This work out is all about adjusting to your schedule. Full body circuit:  You will find 2 circuits below choose to do both in one workout, just do 1 circuit, choose to mix in some cardio before, in between and / or after the strength circuits. Begin with a 5 minute warm up, always and move into some cardio work ie; treadmill, elliptical, bike, etc. Circuit #1 Squats Bent over row Bicep curl to overhead press Pushup to superman Bicycle     10-15 reps each exercise repeat circuit 3-5 x Circuit #2 Reverse lunge - one leg a...