Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. 
So each Friday I want to help you 

take the weight off. 

 

Learn something new ~ Open your mind this morning and learn something new. Take the time to read a short article or a chapter in a book. Put your brain to work. Work your mind muscle today!

Forgive ~ Forgiveness sets us free. Let it go and become free today. This may mean forgiving another person or simply forgiving yourself. Forgiveness can bring healing into your life.

Lemon Water ~ I absolutely LOVE lemon water. Lemon waster is a great  natural way to stay hydrated. This miracle water cleanse out your digestive system. It is an all natural way to balance out those hormones and give your metabolism a boost. When Life gives you lemons, make lemon water! 


CHALLENGE: I want to invite you all to join in the Instagram Challenge I am hosting along with two other ladies. It begins on Monday July 20-29. I promise these ten moves will tone your bottom! You can click the Instagram icon on the left sidebar to join in the fun. I Hope you decide to join me in getting #SleekCheeks!



             

“Love prospers when a fault is forgiven, but dwelling on it separates close friends.” – Proverbs 17:9

I want to know how weight-less you feel today. Comment below!


                                              

Use it or Lose it!

                            (I used 8 lbs dumb bells, please use what you are comfortable with.)

Here is a work-out that can help you build lean muscle. 

It is important that you incorporate weight training in your workout routine at least once a week.

 Did you know that you gain muscle from birth until the age of Thirty?  

Once you are in your Thirties you began to lose that muscle.

 This is a process is called sarcopenia. 

If you do not work-out at all you are losing 3% to 5% more than those who are.

I linked the article with information on Sarcopenia above. 

It is okay if you do not have a set of free weights. I have used resistance bands along with my children as substitutes. 

  Go grab some weights and let's do this set three times back to back! 

Ready set GO!!!

1. Squatting Lawn Mower ~ Get into a squat position. Make sure your back is flat. Start with the weights on or near the ground. Lift one dumbbell up in a bicep curl, then twist and lift the weight up into a shoulder press. You will want to use SLOW controlled movements. (10 reps on each side)

2. Good Morning & Rise ~ Stand with feet hip width apart and keep a slight bend in your knees. Rise to standing squeezing that booty. Now slowly raise your arms straight in front of you. Again, make sure to move slowly. (15 reps)

3. Handstand Tuck Jumps ~ Find a wall! 

Perform as many as possible. Start in Down Dog position and make sure your core is pulled in tightly. Rock back kneeling close to the ground and jump forward with both legs at the same time. You should land back down pretty softly. Repeat as many as you want. These bad boys really use the entire body and get your heartbeat up!

Take the time to care for your body. It belongs to you and you are responsible for taking care of it. Use it or Lose it!

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you 
take the weight off. 

Breathing ~ Learning to control breathing is great for Anxiety, body aches, digestive system and performance. 
If you have ever suffered from panic attacks, one of the first things a doctor will ask you to do is take deep breaths.
 If your like me and have ever given birth, (five times over here! lol) you are also aware of the role that breathing has in working through pain. 
Today focus on your breathing and see what difference it makes for you.

Learn to say "NO" ~ Sometimes we feel like we  can "do it all". Know your boundaries and learn when you have taken on too much. This is were your Tula should come in. Balance, balance, balance is key to living a full happy life. Let's leave some room for your breathing. Learn to say "NO"!

Stretch ~ Stretching has many health benefits. Today's stretching posture Upward Facing Dog. 
This move can increase your lung capacity, stretch the spine and help you achieve deeper back bends. 
It also fights depression and aids the digestive system. 
You will want to lay flat on your belly, place your hands by your rib cage and press your upper body up until everything but the tops of your feet are off the floor. Try to keep shoulder blades pressed down and hips even. 
Make the time to try this yoga posture out today!

I hope to here how weight-less you feel today in comments below. Happy Feather Friday! 

                        

Rise and Shine

It's Sunday fun day!  I hope 

everyone enjoyed the celebration of America's birthday yesterday.

 A special thanks to all who sacrifice and serve our Nation.

We have great freedom here in our Country.

As I was reflecting yesterday on the word independence and what it means, the word service kept arising in my spirit.

America was built on Freedom, the freedom to serve one another. 

What is service really? What changes can serving other people bring to our nation and other nations?

What does it take for someone to have a servants heart? 

Those were questions that popped up in my mind. 

It can all start with a simple helping hand of a neighbor. 

Take a look around you, there are many needs to be met. 

We have amazing technology that connects us all, so lets use it to help others.

When you have a servants heart you are selfless, putting their need in front of your own.

Learning to sacrifice can be hard at first, but it is oh so rewarding.

If you want to make the world a better place start in your community and serve best to your ability. 

The simplest act of kindness could make the largest impact on the world. 

All of those questions lead me to realize that I, myself am free when I am positioned to serve humbly in love.

You my brothers and sisters were called to be free. But do not use your freedom to indulge the flesh; rather serve one another humbly in love. ~ Galatians 5:13

Like a Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

Goals ~ Set yourself a goal this morning. Doing so will give you hope for the future. 

You should always pick a date to have it accomplished. If it is a life size goal, and I hope it is.

 Break it up into smaller steps taken to reach your dream goal. When you have completed the goal. 

You will be able to reflect on all the lessons learned and the steps that where accomplished.

Gift it ~ This happens to be my favorite. My love language is "Gifts". If you have time, I recommend

 reading The Five Languages of Love. 

It is true that giving is better than receiving.  Try doing that for someone today. 

A gift does not have to be bought it can be shared. Speaking a word of encouragement to someone 

could mean even more. So "gift it" today.

Eat to Live ~ With this being the 4th of July holiday. I know that there will be a ton of food temptations. 

Today try making healthy food choices. Be mindful of what you are putting into your body. 

Ask yourself if your eating to live or living to eat. It is amazing the things you can find out about your body when your eating to live.

                                                                 Happy 4th of July!

                                              "Goals in writing are dreams with deadlines"

Mama on the Go!

Mama on the Go Work-Out

This work-out goes to all the busy mama's out there!

All last week my days were tied up at the Lacrosse field.

Needless to say I had to come up with a routine that would keep both mommy and baby happy. 

Here is an on the go work-out routine that you can fully enjoy.

Cardio

1. Go for a 15-30 walk pushing a jogging stroller around the park or your neighborhood. 

Baby Bum Work

2. Hold little munchkin with one arm under bum and the other across chest. Make sure your use your arm muscles to secure him/her in.

3. Start with standing feet together. Squat down and hold for five breaths, then back to standing.  (Repeat x8)

4. Step out to right and Pile Squat, lower as low as possible. Don't be afraid to "drop it like it's hot"! Step back to standing feet together and alternate sides. 

(Repeat x8)

5. Rotate left and right with chair squat. Again as low as possible. You will really feel the burn in your quads and booty. 

(Repeat x8)

6. Squat with shoulder press. Get low and reach high. My little girl LOVED this one!

Make sure you keep the weight in your heels and hold on tight. 

(Repeat until exhausted!!) 

If you don't have a kid, niece or nephew to borrow, you can use a pet or just grab 25 lb weight.

This was by far the funniest work-out for me! 

I hope you find a way to let your child join in your work-out today. Lead by example Mama's!

Like a Feather Friday

                                                    

 

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

                                        

Quiet time ~  How do you spend the first five or ten minutes when you wake up? 

I slowly rise like the walking dead with my eyes either closed or half open and make my way to the Kureg.

As I become awesome with the help of coffee, I say a prayer and plan my day. 

Having quiet time seems almost impossible if you are mom. Whether you work, stay at home, or do both. 

I myself have five children, lets just say quiet time is must for me. 

Smile ~ All around the world a smile represents kindness and joy. 

It is proven to be the one facial expression that humans recognize no matter what part of the world you are in. 

When you smile your body is releasing endorphins that can in return relieve stress. 

I know their are times when it seems impossible to wear a smile. If that is you today, try forcing one! 

Smiles are contagious so lets spread them around. After all happy = healthy.

Work out~ Who doesn't feel light in water? 

Swimming is a great way to torch calories.

 You can burn up to 1000 calories in one hour. The faster you swim the more you burn. 

This of course means that you are swimming laps and not just floating around. 

If you don't have access to a pool, try performing Swimmers. 

Swimmers move is a Pilates exercise  that is performed laying on the floor on your stomach. 

You should feel this move in your back, thighs and in the glutes. This one move can sculpt your entire body.

I want to hear about how your "Like Feather Friday" is going, comment below and don't forget to share! 

Romans 12:2 “Do not be conformed to this world,  but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

It Works like Magic

                               

Okay Tula Tribe here is a 10/10 workout that I put together just for you!

These ten moves are no joke when combined with an engaged core and even breaths. 

It is guaranteed to tone your entire body. 

                                    

First Circuit

1. Dog Walk ~ From down dog walk out into a plank using hands.

2. Plank ~ Lower down to Chaturanga, remember in this move your arms should be close to your        ribs.

3. Chaturanga ~ Push-up x2 then walk your hands back to down dog.

***repeat first circuit 5 times***

Second Circuit

4. Chair Squats ~ Sit low and squeeze buttocks as you rise to the top. Arms in the air by ears. 

*8 times

5. Windmill Chair ~ Hold chair pose on last count and twist from your torso to the left and right, lifting opposite arm. 

*8 times

***repeat second circuit 2 times***

Third Circuit

6. Curtsy Sun ~ Crisscross legs and lung with arms in a circle over your head. Give me your lowest stage Curtsy! 

7. Standing Oblique Crunch ~ From lung lift the knee to elbow with a crunch to the oblique.

*8 times then repeat on opposite side.

8. Knee Lift ~ From standing feet together, lift knee to chest while balancing on opposite leg. Make sure to hold for at least one breathe to balance.

9. Warrior III ~ Push through your heel back into a beautiful Warrior III, then pull forward into knee lift.

*8 times and repeat on opposite side.

Self Love Stretch

10. Forward fold ~ Bend forward from the hips to touch hands toward the floor. Hang there for a while. 

You can rock back and forth slowly or give yourself a hug around your legs. 

This is and amazing stretch for your legs. 

Your going to need it! 

Always take time to stretch to avoid injuries. 

If you felt the FIRE I want to know! Comment below.

I hope it works like Magic.