Gettin' Fit & Healthy with Rickie

It's fall y'all...     I am not from the south I just like the way that statement flows.  Fall is such a beautiful season and a time of transition.  The days are shorter and colder but our bodies and mind need this change.  Coming off the craziness of summer this is a great time to rest, reflect and maybe refuel.  Autumn is about creativity, introspection and harvesting.       Let's kick a little change into our workout for this new season.  The workout below is more of a focus on strengthening, I have included some cardio ideas, but if your schedule permits spend some time outside for your cardio. Fall Workout .. .I did this as a timed workout, each exercise 40 seconds working/20 seconds rest (transition) repeat each sequence 2 times. Use dumbbells or your own body weight.  Feel free to slip in your cardio for 45 seconds - 1 minute before you move on to the next sequence.  Here we go... #1     Side delt lift wi...

Ready for a change?     The changing of seasons is a great time to make some of your own changes or a refresh, if you will. The fall season is a great time to move your workout outdoors, take a hike, bike ride, find a yoga class or any group fitness class that meets outside. Now not everyone wants to workout in the open for all to see or outdoor space is just not accessible to you, but consider this you may motivate someone else to join the group.      If you prefer to keep you workout inside check out this throw back to a 'butts and guts' workout. A good 45 minutes of full on strength work focusing on lower body and core. This workout needs to be included as part of a balanced program that would include some sessions with upper body exercises and cardio. Now let's get started pick up those heavy weights and let's kick some butt!     8- 12 repetitions each move, don't be afraid to challenge yourself with heavy weights, option to use a band if available...