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.  ...

  Hello everyone ,      I t's time for a new workout!! This one is circuit training where most of the focus is on strength rather than cardio, but don't worry we won't completely skip the cardio.       W e are going to approach this one a little differently than we have previous circuits.  There is 4 different circuits within this workout, you will repeat each circuit 2x. All circuits begin with a cardio move for 45-60 seconds followed by 4 strength exercises than a 30-60 second break. Here is what makes this workout a little different, when you are ready to start round 2 of a circuit you will begin with the cardio move but you will reverse the exercises, starting with the last one and working up. Please check out the video below for demonstrations.  Have fun! 💓 - 1 minute 💪 - 12-15 repetitions Circuit #1 💓 Jumping Jacks - these can be modified to low impact (no jumping), tap alternate heels out to the side as the arms sweep overhead...

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 ...

                                               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...

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  ...