Gettin' Fit & Healthy with Rickie

                                                              It's the most wonderful time...?!?       It is a wonderful time of year, but for some people this time of year can bring on stress, emotional & physical. We also tend to put our self-care on the back burner.  This is not the time to completely kick your workout to the curb,  just make some adjustments.  Keeping physical activity in your toolbox helps you deal with some of the stresses and helps with some of the additional calories we consume during this season.  It is okay to enjoy your favorite holiday cookies, dessert or that side dish that brings you fond memories.  Another way to help with holiday stress practice saying 'no' to some of the requests you receive.  Make sure you commit only to a...

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...

Have you made any of these  statements to yourself??     As you approach the holiday season beginning with Thanksgiving going all the way through to the New Year what are you saying to yourself?  Here are some examples of statements that are adding more stress to your holidays than you need.  1) I will start eating better after the holidays. 2) I will get back into my exercise routine after the new year. 3) Starting January 1, I will kick the sugar and get back to working out. 3) Starting the new year I will start eating better or exercising, maybe even both. 4) This year I am not going to eat any of...whatever food or dish everyone loves but is probably not the healthiest. In my family it is Grandma's chocolate cookies, she is no longer with us, thankfully one cousin can make them perfectly (thank you Tammy😋).  Notice I said thankfully, enjoying the comfort foods that bring joy and wonderful memories are important to our mental health. Enjoy that experien...

  Make your holidays all about presence...     Many years ago my immediate family decided no more gifts for the Christmas holiday.  Now keep in mind there were no small children in our family so we were not satisfying the fantasy of Santa, which I am all for children believing.  That being said let me share with you how this experience has changed and even improved the holidays for me.     First off it reduces the stress level by about 99%. I enjoy shopping and finding that perfect gift but stores and malls at this time of year are CRAZY!  Sometimes I would come out of a shop thinking isn't this holiday supposed to be about showing others how much we care?  At the same time experiencing shoppers either yelling at each other or at the retail workers, if they can't find what they are looking for or the price is not correct, etc. With the 'no gift plan' this means I don't need to go to a retail store at all.  Second there is no stress in tr...

     HO, HO, HO, wishing you all a Very Merry Christmas!  This can be a tough time of year to keep up our healthy habits whether it be exercise or nutrition.  Keep in mind this is a wonderful time of year so please be sure to partake in all that you enjoy and make modifications as needed.        When it comes to our eating habits don't deny yourself of those holiday foods you love just control your portion and consider some of these tips to help.   🎄 Focus on keeping your eating in check Sunday - Thursday 🎄 Pass on the pre-dinner wine or cocktail (saves calories) 🎄 Be sure not to skip meals during the day before you go to holiday party or you will go to the party ravenous and you will likely overindulge 🎄Try using a smaller plate and fill you plate only with the foods you really enjoy.     As for our exercise routines, we all think we are too busy during the holidays but in reality there is time you may just nee...