Gettin' Fit & Healthy with Rickie

Appreciate your...           physical beauty!!     If you are in the season of resolutions or looking to make changes, dare I say improvements to yourself.  I really want you to read the message below slowly, maybe twice and allow your mind to fully embrace the message.       You should always feel comfortable in your own skin, looking after your body is a healthy habit, not a reason to point out what is wrong.  Social media plays on our insecurities making it hard not to compare ourselves to others.  Don't allow society's ideals for physical beauty to devalue your existence.  Perfection is subjective based on each individuals perception.  Never stop appreciating your own beauty.      Let's bring this post to a close with a quick, 12 minutes, Tabata style strength training session in the video link below. Video link 10 min. Bitecise Tabata strength Sincerely, Ricarda 'Ricki' Alleman Be ...

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...

  Which is it,  diet or exercise??     The age old question, do I need to exercise more or eat less?  Well the answer is very individual and both are important in a healthy lifestyle.  In most cases the combination of a healthy diet and exercise is an effective approach.       A balanced diet includes a variety of foods from all food groups providing the essential nutrients and energy needed to support overall health and well being.       A good diet can help to regulate weight, improve mood and boost energy levels. Eating healthy can also help to reduce the risk of chronic diseases, such as heart disease, stroke, diabetes and cancer.     Regular e xercise helps to keep the body physically fit, agile and reduces stress.  Regular physical activity can improve cardiovascular health, strengthen muscle and bones, and improve balance.  Exercise can also help boost mood and increase energy levels. ...

  It's that time...  Summer is over and it is time to get back to school, regular work schedule and the kids sports has already started.  This does not mean you have more time you just need to redefine how you spend your time.  How do you get everything in and find time to focus on yourself whether you need quiet time, a few moments to work on your own fitness and health.  You can always treat you health routine as bite size or modules, take 10 minutes in each of these blocks, morning, afternoon (lunch) and evening, and if you have time one more before bed.  What you decide to do in these blocks is up to you but try to get in some movement, quiet time (meditation, journaling, etc.) and stretching.  If you discover more time for some of these blocks great!!  Here are a few tips on how or where to find these blocks.  Consider getting up 10 minutes earlier Have an hour for lunch set aside time for a walk or maybe some quiet time Kids have a game...

                                                         Hello Summer!!     Welcome to the first full week of summer and for many of you a busy time of year.  Whether you busyness is due to kids out of school, summer travel or just so many things you want to do while the weather is warm and sunny.  Fitness is usually the first thing that is dropped because we say we just don't have time.  I just want to remind you to try to keep you fitness a priority throughout the year but sometimes how you get your fitness in needs to change to accommodate the season.  Your busy season may be different than your friends or neighbors. If you're an accountant you may be busy January through April (tax season), for others it is the holiday season or summer when there are so many other things happening....

  10 minute functional workout     Squeeze this 10 minute session where you can and if you are looking for a little more do a second round.  This workout can be done with or without weights.  It is short, sweet and easy to follow. Try to get in another 10 minutes of movement during the day whether you go for a walk, repeat this workout or the previous post with a 10 minute workout.  You can find more videos on my Youtube channel, search @rickiesfitness.  You will find yoga, core, mixed fitness, barre and meditation. 10 minute strength session video link Sincerely, Ricarda 'Ricki' Alleman Be safe, be happy, be healthy  💓💪😎  https://www.youtube.com/@rickiesfitness