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...

     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...

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 ...

Boardwalk Workout      Those who know me well know I love the beach and here on the east coast we love our boardwalks. Boardwalks feature food, games, rides, stores, all kinds of fun stuff and of course the opportunity to just have a seat on a bench and enjoy the view of the ocean, sunrise or sunset or just people watch.  Boardwalks are also great for getting in your outdoor exercise with an amazing view. You can go with your traditional run, walk or bike but it also provides the chance for some creativity.      The workout below was my 'boardwalk workout' during a recent beach trip but it can of course be done anywhere.  Replace the benches with picnic tables, railings, fence boards, etc. Now lace up your shoes, dress comfortably and get ready to sweat.     Begin with 3-5 minutes of easy walk or jog to warm up than pick up the pace for 5-7 minutes or pick a spot to which you would like to do you first round of exercises.   💦...

       I love this image, if you approach your leg workout like this, it will be over before you know it.      Today I am going to focus on legs which for me is one of my strongest areas and of course my favorite focus area.  We do need to keep in mind every body is different and we lean towards working the areas in which we not only physically see change but also feel the change in strength.  I know the importance of a balanced workout and all of my workouts include all body parts, that being said there are some individuals that prefer to work one area at a time while others who have shorter time frame need to squeeze in shorter workouts everyday and alternating areas.  Find the plan that works best for you just remember to work all areas of the body.  Use the exercises below as you wish, mix them in to your existing plan or use them as your leg day or just to add some variety.      A few key points on the importance...

                                               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...

Head and SHOULDERS above the rest workout...           Most recently I  have been discussing circuit, core, stretching and strengthening workouts so today let's talk about upper body work, specifically shoulders, not my favorite.  I tend to carry a lot of my stress in my shoulders and my massage therapist has her work cut out for her, it feels like concrete when she gets in there.  As a professional in the fitness industry I know the importance of balancing your workouts, not skipping out on the areas that aren't as strong or we just don't enjoy working.      Strong shoulders in addition to looking good also serve our bodies well in everyday life.  Strengthening the muscles in the shoulder area provide support in many daily activities; lifting groceries in and out of the car, carrying children, manual labor, household chores, etc. In addition to those benefits they also provide support while performing other upper body exercise...

  Take it Outside...      Well here we are mid December and we were all hoping to be on the other side of the COVID pandemic. Unfortunately we are back in the throws of high case #'s, which was predicted by medical professionals once we moved into the colder season.  As some parts of the country move into deeper restrictions we are once again strongly encouraged to stay home and avoid unnecessary ventures outside of our homes.  For some of us access to the gym is a necessity to help with stress, health conditions and overall well being.     It seems for most areas of the country we are permitted to take our fitness activities outside, as long as you wear a mask and socially distance.  The weather may not be ideal for some of you but it is worth a try to get outside for a quick 15 minute brisk walk or run. Outdoor activity provides positive benefits to your mental and emotional psyche as well as your body.  You may discover once you are o...

  Workout addition A new circuit workout to add to your collection.   Please feel free to reach out I would be happy to respond to any questions regarding this or any other workout or questions on your fitness venture. Here we go... First off remember every workout begins with a 3-5 minute warm up, nothing fancy just get your body moving and warm. Cycle through this workout 2-3 times which is approx. 30-45 minutes and finish with some stretches. Keep in mind if you do not have dumbbells you can use gallon jugs, canned items from the pantry, anything you can hold in your hands for extra resistance or do the exercises without.     Weight                          Body Weight                         Plyometric Hammer Curl                  ...