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! 

                        

I don't sweat I sparkle

 Okay so the title may be deceiving. I actually do sweat and I love to sweat! 

Today I want to make you sweat with me. These four moves put together will do just that.

1. Low Plank to High Plank ~ Start in a low plank on elbows with your core engaged. Lift to straighten one arm at a time bringing you to High Plank position. Lift and lower for one full minute. I used a stability ball but this can be  performed without it as well. I just wanted a little extra challenge. 

2. Lunge with Pull backs ~ Stand with arms straight out in front of you and step back with one leg. While you step back pull your arms back and squeeze your upper back muscles. Immediately alternate sides and continue  for one minute straight. (You can speed it up or add light weights for more intensity.)

3. Balance half star crunch ~ Balancing on one leg lift opposite leg  with heel turn inward. Lower your leg to the ground keeping toes pointed. Then sweep opposite arm down pointed leg to crunch the obliques. (Repeat this move x15 each side) YES, I did make this move up and it's name! lol

4. Sinking Boat ~ Start in Boat pose legs straight out in front. Pull in both knees together while keeping the belly button pulled in towards the spine. Your going to pull legs in in out while moving arms from straight in front to a "T" position. (x15 Reps)

Perform this work-out four times back to back!

 I want to know if you  worked out with me today, so please Pin this work-out or comment below.

WARNING! Doing this may make you SPARKLE!

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