Day 10: The 10 Day Breathe First and Get Moving Challenge!

 Oh yeahhhhhhh!  We did it!  10 days of exercise!  Challenge completed!

How are you feeling?

I'm feeling pretty darn good!  I feel motivated to move. I'm awake in the morning and tired at night.  I feel like I stand taller.  I have more energy.  I sleep more soundly.  I feel like some of the mental cobwebs have been brushed away.  And...

I'm gonna tell ya...I kinda feel like I'm gonna miss moving if I stop!  EEEK!  So, dare I say it???? I think I'm gonna KEEP ON GOING!  (Just like the Energizer Bunny!)

You with me?  

I'm going to do my best to move every day! 

Will it be a formal workout EVERY day?  Probably not...BUT I'm going to shoot for a short (but formal) workout 4-5 days a week (in addition to the yoga I already do).  The other days will be "active recovery days" where I'll do something fun, like go for a walk outside, dance, hike, do yoga, or do whatever it is that involves moving and smiling. 'Cuz smiling is my favorite!  Ha!

My current short (but formal) workout is still pretty challenging for me (Ok, it's still VERY challenging for me!).  I've got LOTS of work to do to get stronger and improve my cardio health, but once I feel like I've made some progress, I'll change my workout (duration, intensity, style) so that I stay comfortably challenged as time goes on!

How about you?  How will exercise show up in YOUR future?

Feel free to share your musings below!  

Hugs to you, Amazing Peeps!

--Dorothy


PS
Again, I just wanted to say "thanks" to those of you who played along or who followed along!  I hope it was a fun and educational journey!  See you soon for our next challenge!  (Oh yeahhhh! There's another one coming....new topic too!)

For now....

 

Day 9: The 10 Day Breathe First and Get Moving Challenge!

 So we've got ONE MORE DAY!

If you've been playing along on this 10 Day exercise challenge (consistently or inconsistently), take a moment to do a little introspection.  

How are you feeling about this challenge?  Was it harder/easier than you thought it would be?  

What parts were easy?  What parts were hard?

What did you learn about yourself?

Did your feelings about exercise change?  In what ways?

When faced with challenges (or lack of motivation), did you persevere?  What did you do to overcome challenges or to stay motivated?

Did you make any other observations about your mindset, behaviors, or habits?

Feel free to share any musings below!

I'll see you tomorrow for DAY 10!

This Scarecrow was mad fit!  LOL!

DAY 8 : THE 10 DAY BREATHE FIRST AND GET MOVING CHALLENGE!

Happy Monday!

You still rockin and rollin?

We're on Day 8 of our 10 Day Breathe First and Get Moving challenge!

I am so proud of all you movers and groovers who have been playing along! (I've been talking to folks behind the scenes and I know a lot of you are playing along in the background! Thanks for participating and sharing your journey with me!)

Now today I'm going to have a little heart to heart with those of you who might be reading along, WANTING to get moving, but who haven't done so yet.

What is standing in your way?

One of the most common excuses I hear for NOT exercising is that, "I don't have time". Have you ever used that excuse? (I know I have!)

I get it. Life is busy. Maybe you've got kids, a demanding job (or jobs!), a spouse, parents or siblings to take care of, a household to run, volunteer activities to do...you name it! You've got IMPORTANT stuff going on!

But guess what? Your health (both mental and physical) is important too....

So how do you do both?

We have to move away from the "all or nothing" attitude. I was ALWAYS an "all or nothing girl".... "Oh, I can't possibly do a 10 day exercise challenge...I WANT to...but I don't have an hour to spend exercising every day and if I can't commit to doing it 'right' why do it at all?"

Well, guess what? There's no "right" way to START MOVING! Doing SOMETHING is better than doing NOTHING. Maybe, instead of committing to an hour a day of exercise, you just commit to doing a LITTLE bit more movement each day?

• Maybe park far away from the grocery store and get extra steps in?
• Maybe take the stairs instead of the elevator?
• Maybe do squats while you brush your teeth?
• Maybe hold plank during commercials?
• Maybe play tag with your kids at the park?
• Maybe do jumping jacks while you're waiting for the coffee to brew?
• Maybe get in a few stretches while you're sitting at your computer?

There are soooo many ways we can get more movement into our day without carving out EXTRA time. And every little bit counts. SOMETHING is ALWAYS better than NOTHING.

So, if you've been reading along, wanting to commit, but you haven't....give yourself a little grace. If you want the health bennies of exercise, play along for the last two days of this challenge. Commit to doing SOMETHING each day. You don't have to carve out an extra hour to exercise....you just have to MOVE MORE.

Is that doable? OK, then...you've got two days...just move MORE for these last two days. (You might even find that it feels sooo good that you want to continue PAST the last two days!). You CAN do this! Give it a try! Start now! No excuses! Sending hugs out!

See you tomorrow for day 6!

Day 7: The 10 Day Breathe First and Get Moving Challenge!

Alrighty, Friends! It's been ONE WHOLE WEEK of moving!

Two days ago, we celebrated the reasons why exercise is good for the Body.

One day ago, we celebrated the reasons why exercise is good for the Mind.

Today, we're gonna celebrate the reasons why exercise rocks your Spirit!

And there are LOTS of amazing reasons! So here we go...

Exercise for a Healthy Spirit!

• Energized Spirit: "I don't have the energy to exercise". Bah-humbug! (Yeah, I'm being a rebel and using that phrase outside of the Christmas season!) Weirdly enough, exercise can totally BOOST your energy levels...leaving you revved up to tackle even your busiest days!
• Good Vibes Only:  Daily exercise can improve your mood and decrease feelings of depression, anxiety, and stress...you get a daily dose of happiness without ever popping a pill!  Yahoooooo!
• Get Some ZZZ's: Did you know exercise can improve sleep quality and give you longer, deeper sleep? (It can even help with insomnia and obstructive sleep apnea!). Say goodbye to being a tired, cranky, grouchie-pants! It's all sunshine and roses when you get a good night's sleep!
• Connect with Nature: Paddling across a lake, hiking through a forest, running down a tree-lined path...exercising outside with the sun on your skin and fresh air in your lungs does wonders for your spirit!
• Boost Confidence: Becoming physically stronger. Increasing agility and flexibility. Setting goals and crushing them. These are some of the best ways to boost your confidence and feel good about yourself.  Spirit lifted!
• Master Your Mindfulness: Exercise helps you to tune in to physical and mental sensations.  In turn, self awareness helps you figure out where you are, so you can decide where you want to go next.  Learn, grow, and become your own guru! 
• Find Your Tribe: Group exercise means making new workout buddies! Running clubs, Group Ex Classes, Meetups, Sports Teams, Leagues...all opportunities to meet amazing peeps who have similar interests!  New friends will bring fun new adventures to your world!  A total spirit-lifter!

So...with those things in mind...

GET OUT THERE!  GET MOVING!  LIFT YOUR SPIRITS!

Oh yeah...exercising is also just plain ol' FUN!

Day 6: The 10 Day Breathe First and Get Moving Challenge!

So yesterday we talked about exercise being great for your bodacious bod!  BUT, exercise is NOT a one hit wonder...it's also great for your mind AND your spirit!  

So today, let's talk about why exercise is great for your beautiful brain!

Exercise for a Healthy Mind!

• Brainpower Boost: Exercise can boost your cognitive abilities, making you a total smarty pants... or at least better at remembering where you left your keys.
• Brain Age-Defying: Your bike may not be an actual time machine, but according to the National Council on Aging, regular moderate to intense exercise may slow brain aging by up to 10 years! A separate study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active!
• It's ALIVE!: According to some researchers, it's quite possible that physical activity can help you grow new brain cells in a process called adult neurogenesis.  Imagine?  Despite all the brain cells you killed off during your younger years (remember all those keg parties?), you still have the chance to create new ones!  LOL!
• Bigger Brain:  According to an article by Positive Psychology, exercising "enlarges the areas of the brain associated with memory, task management, coordination, planning and inhibition (the anterior cingulate cortex and the supplementary motor area). This enlargement means that the developed parts of the brain function faster and more efficiently".  Big Brain=Sharp As a Tack!

So...how awesome is it that we get to craft a strong bod AND a sharp mind at the SAME TIME?  Exercise is the BEST, right?

Let's get it done, Rockstars!  See ya, tomorrow!

Doggie-Face exercises every day. 
Now he's smart enough to drive the car!

Day 5: The Breathe First and Get Moving 10 Day Challenge

What's Up, Pumpkins?

Happy Friday!  Still movin' and groovin'?

I know some days it's harrrrrd to get motivated (that's why we wrote down our WHYS as one of our prep for success steps!).  So when you're sitting there debating whether to get up and move or sit on the couch with a bag of Doritos, grab your list of WHYS and read it!  And if THAT doesn't do it...take a look at this ah-mazing list of exercise benefits!  

Exercise for a Healthy Bod!

• Live Longer:  Wanna spend more time on this Earth with the humans you love?  Regular exercise helps you live longer!
• Grow Bigger Biceps (and Other Important Muscles!): Exercise helps build muscles. (Duh!) In fact, lifting weights can increase muscle mass in just a couple of months. Soon, you'll be the family's go-to pickle jar opener! Wahoo!
• Be Unbreakable (Or at least LESS breakable!): A combo of weight-bearing exercises, resistance training, and balance exercises can help strengthen bones and prevent falls.
• Boost Your Immune System: Wanna give yourself a little extra protection during this year's cold and flu season? Get moving now to keep those germs at bay!
• Dampen the "Old People Noises": Creaky joints? Moaning and groaning when you get up and down off a chair? Regular, low-impact exercise and stretching helps your joints stay nimble...no need for an oil can.
• Breathe Easier: All that huffing and puffing you're doing while you're getting your cardio in helps improve lung function. 
• Chase Away the Big C:  According to the American Cancer Society, getting more physical activity is associated with a lower risk for several types of cancer, including breast, prostate, colon, endometrium, and possibly pancreatic cancer. So put on those running shoes and get after it!
• Obliterate Obesity: Exercise increases your energy expenditure and boosts your metabolism which can help you maintain or even lose weight (provided you don't eat MORE to compensate for the extra calorie burn--exercising is NOT an excuse to eat a whole stack of Oreos on the daily)! 
• Banish High Blood Pressure: Both vigorous and gentle exercises can lower your blood pressure. It's time to chill out and get your zen on!
• Level Your Lipids: Sick of your PCP scolding you about your Cholesterol levels?  Exercise can boost good cholesterol (HDL) and lower bad cholesterol (LDL). 
• Dance Away Diabetes: Regular Exercise (both aerobic and resistance training) can reduce your risk of insulin resistance, prediabetes, GDM, type 2 diabetes, and diabetes-related health complications. So, shake it like a polaroid picture and keep those sugar levels in check!
• Healthy Heart: You know those risk factors listed above (obesity, high blood pressure, high cholesterol, and diabetes). By addressing these factors, the risk of developing heart disease is significantly and unequivocally reduced.

Okay...great reasons, right?  Now get your bodacious bod out there and reap the bennies!  Have fun, my Friends!  See you tomorrow!

On Fridays we FLEX!

Day 4: The 10 Day Breathe First and Get Moving Challenge!

 Hey Friends!

Let me tell you about yesterday's workout adventure!  As you know, I workout in the morning (before my brain is awake enough to create excuses to NOT workout!).  You also know that I've been working out outside in my backyard!

Yesterday I had a 7:45AM doctor's appointment and also needed to take my fluffanutter-doggy-face to a grooming appointment. This was ok...I planned for it!  

I set my alarm earlier than normal so that I could feed myself, feed the dog, get my workout in, shower, sit in CA traffic, find the new doctor's office, search for a place to park, etc.  I even set my workout clothes out the night before! Perfect!  NO excuses, right? 

Wellllll....I totally forgot about one little detail!  My alarm went off, I psyched myself up, jumped out of bed, dropped myself into my workout clothes and ran downstairs to get my booty out into the backyard and start my workout.  And then I realized it was pitch black!  Like, the little sliver of the moon was still out!  What?  OK, normally not too much of a problem working out in the dark (besides bothering my close neighbors) BUT it is SPIDER season here in CA and they swing from tree to tree in our yard and build these HUGE webs that go all across the yard and then they sit right in the middle of them waiting to attack.  And yeah, I know they are waiting to attack bugs, but I didn't want to go blindly into the darkness and chance getting a spider web (or worse, a spider) in my face.  

So I was THIS close to saying "forget this" and just go for a walk, but then I remembered that I put my Workout Plan online for you guys to see and the stubborn child in me decided that I was NOT going to go against my "promise" to you.  (I know, I didn't really promise you I'd do them all as written, and you probably don't even care, but....in the event that you DID care, I wasn't going to let you down!).

So I decided to do the Betty Rocker workout inside yesterday.  Which always makes me a little nervous cuz we live in an OOOOOLD house with a lot of termite damage and I have this fear of jumping up and down on the floor and going straight through!  LOL!    

So, you'll be happy to know, the floor held up and yesterday was my favorite workout so far!  There were Skater Lunges, Alligator Push Ups (modified), Reverse Burpees (soooo much more fun than regular Burpees--which are the bane of my existence!), Bear Crawls (modified), Lateral Barrier Jumps, and Tricep Dips (modified).  The knee and shoulder held up really well and it was super fun!  I was breathless and sweaty and energized by the end of class!  Yay! 

So how have YOUR workouts been going?  Have you crushed your excuses?

No excuses!  :)

Day 3: The 10 Day Breathe First and Get Moving Challenge!

Hey Friends!

Yesterday was Ab day.  The workout was hard for me so at the time, I mumbled to myself, "Geez, I don't have any abs!"  

Today I'm taking it back.  This morning I sneezed...a painful, victorious sneeze!  And I realized I DO have abs...and they're super duper sore! 

 

I guess exercise works!  

Hope you're feeling some changes too!  Good luck!

Day 2: The 10 Day Breathe First and Get Moving Challenge!

Hello Friends! Happy Tuesday and Welcome to DAY 2 of the Breathe First and Get Moving 10 Day Challenge! Are you getting it done? What do you do BEFORE your workout? Do you psych yourself up? Do you fuel up? Hydrate? Put on makeup and dress up all sassy in your best workout outfit? Me? Whelp, I work out in the morning, so I usually shut off my alarm, do a little self talk ("Get up, Dorothy! You got this! Go kick some booty!") and then literally roll out of bed and get to it. I try not to touch my phone (cuz Lord knows once I start scrolling, I can lose an hour on Insta before I know what hits me), I don't look at my to-do list (cuz then I feel like I've gotta check some boxes off), and I avoid mirrors at all costs (or I might be tempted to change my "outfit", fix my face, or do something with my bed head and I ain't got time to do that TWICE in one day!). Next, I head downstairs for some lemon water and a small snack (I know you're supposed to wait 30 minutes before eating a snack and exercising, but that doesn't always happen in my world). I let the dog out (maybe do some joint rotations while I wait for him to do his business), feed him, and then I get at it. Since I'm starting back to exercising slowly, the 15 minute session goes by FAST and I'm done before you can say, Tabata (which is super fun to say!). What do YOU do before you exercise? How do you motivate yourself to get it done?

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Musings: Day 1 of the 10 Day Breathe First and Get Moving Challenge

So THIS is where I did my exercise this morning....a 15-minute Betty Rocker Full Body HIIT session. I debated taking a selfie when I was done, but then thought I would spare you from seeing me in my super baggy bright purple t-shirt, non-matching teal pajama/sweatpants, and scraggly bed head. Yup, sooo pretty! LOL! I figured my best bet to "get it done" was to just roll out of bed and do it. So I did. Totally worked! I ALSO faced my fear of exercising in my backyard. I've always wanted to do it there. It's pretty cool in the morning and it's a great space with plenty of room but we've got CLOSE neighbors on both sides and I have this fear of them hearing my grunting and groaning and having them look out and see me struggling through burpees. 20+ years of dance training and I STILL can't manage to do burpees with any sort of style or grace. I move like a dog in stilettos...on ice! LOL! And BTW, I modified a LOT of the exercises today. I didn't rush despite the timed aspect (form over quantity) and I removed the push ups from the burpees (I just graduated from shoulder PT and I don't want to go back!). I did a couple sets of slow modified push ups after my session so I still got a balanced workout without rushing and compromising my form and risking injury. If I can give you one piece of advice when starting a new workout, it's work out at your level and modify as needed (is that TWO pieces of advice? Eh, whatever! You get the point!). OK, that's it for now! Hope you got your workout in! If not...just do SOME type of movement today--do leg lifts while you watch TV, do squats while you brush your teeth, do jumping jacks while you wait for the dog to take his nightly poop. SOMETHING is always better than NOTHING! Hugs to you, friends! See you tomorrow for Day 2!

Day 1: The 10 Day Breathe First and Get Moving Challenge!

Hey Friends!

Happy Monday!  Welcome to Day 1 of the “10 Day Breathe First and Get Moving Challenge” where we’re challenging ourselves to move EVERY DAY for the next 10 days!  It’s a great way to jump start a new exercise routine and to get yourself on the path to a happier, healthier, more fit YOU!

If you’ve been following along, you’ve already written down your WHYS and your HOWS and you’re ready to MOVE! (If you’re joining the party a little late, no worries!!! Feel free to go back and read the last 3 posts for some ideas on how to Prep for Success!) 

Remember…Start where you are.  Use what you got.  Do what you can.  For those of you who are new to exercise or who are coming back after a long time away, be gentle with yourself!  Start slowly, so that you can move every day!  If you work out too hard, too fast…well, it  can totally crush your plans to keep moving!   I have learned this truth the hard way!  LOL!   

When I was in my 30’s I randomly decided I was going to get fit (I was a total couch potato at the time!), so  I started the process by spontaneously going to a crazy challenging boot camp class…with weights and squats and lunges and more squats and lunges. Did I mention there were lots of squats and lunges?  Anyway, when I got home, I literally had to use my hands to lift my own leg every time I wanted to to get my foot up a stair!  It took me like 10  minutes to get up the 4 stairs to my front door!  Ha ha ha!  No bueno!   Needless to say, I couldn’t exercise for a week so my plans to get “fit” flew right out the window!  

So today I’m older and wiser and I’m starting out slowly!  I’m doing a little 15 minute Betty Rocker workout in addition to my regularly scheduled yoga class!  And I’m excited to get moving!  I hope you are too!  

Can’t wait to hear about your exercise adventures!  

Hugs to you, friends!  Best of luck!

The Breathe First and Get Moving Challenge, Prep Day 3: Get Your Gear and Prep Your Environment

So...starting Monday, we are going to challenge ourselves to MOVE every day for 10 days in a row--no excuses! In order to ensure success, we're taking a few days to prep our mind and our environment....

Okay, so you already wrote down your WHYS and your HOWS…GREAT!

Now, we gotta make sure that you’ve got everything you need to jump right into it on Monday.

So time for Prep Step 3:  Get Your Gear and Prep Your Environment

1. Schedule your workout time on your calendar and set an alarm. 
2. If you’re doing a program online, make sure you’re signed up and have bookmarked the page or set up the app.
3. If you’re taking a class in person or going to the gym for your workout…make sure you’re signed up and that you have full access.  Put the location in google maps and find out if you’ll be hitting traffic at your ETD.  Give yourself extra time to find a parking spot and to put your stuff in your locker.  Time it accordingly!  No excuse to be late!
4. If you’re working out at home, make sure there is a space available in which you won’t be interrupted by family, or distracted by messes, projects, or work.
5. If you’re planning to do something that requires equipment, make sure it’s ready–you’ve got your hiking boots, your bike tires are pumped up, your stopwatch is available, you’ve got a lock for your locker, your towel is packed, your water bottle is ready, your yoga mat is out, your “outfit” is planned and in your gym bag…whatever it is, prep it the night before. NO excuses!

OK…if all that is done, you’re good to go!  Yahoo!

LET'S DO THIS THING! Tomorrow is DAY 1!!!

PS

If you want to take a peek at MY 10 Day Plan feel free to do so!  Putting my plan out there for the world to see means I’m more likely to GET IT DONE!  Woot!  So if you wanna share YOUR plan…DO IT! 

***Remember, exercise plans should be unique because they’re based on what YOU want to accomplish, YOUR starting fitness level and contraindications, YOUR likes/dislikes, and YOUR schedule!  Start where you are.  Use what you got.  Do what you can.  You got this!

***Now go on with your bad self and crush this thing!  

The Breathe First and Get Moving Challenge, Prep Day 2: Write down your HOW

So...starting Monday, we are going to challenge ourselves to MOVE every day for 10 days in a row--no excuses! In order to ensure success, we're taking a few days to prep our mind and our environment....

OK, so yesterday, you wrote down your WHYS. 

Awesome.

Now, it’s all well and good to know WHY you wanna do something, but now you gotta figure out HOW to get it done!  

Cuz a dream without a plan is just a wish! 

So let’s plan out how we’ll get it done…

First off…START WHERE YOU ARE!  

• DON’T plan on running a marathon in the upcoming week if you are a total couch potato and have a bum knee!
• INSTEAD, DO check with your doc before starting a new fitness program (especially if you have pre-existing conditions or injuries).  Start out slowly and build as you go!
• DON’T randomly start swinging around 50 lb kettlebells without knowing how to use proper form! DON’T go on tik tok and try to mimic Cirque du Soleil moves performed by an Olympic Gymnast if you can’t (yet!) touch your toes!
• INSTEAD, when starting a new style of workout, DO learn proper form and technique from an expert (in person or online) so you can exercise safely and avoid injury!!

Next...USE WHAT YOU HAVE!

• DON’T count on exercising outside every day if you’re a fair weather outdoor exerciser who lives in a cold rainy climate. 
• INSTEAD, DO be sure to plan indoor back-up sessions for those days when the weather doesn’t cooperate!  Eliminate your excuses!
• DON’T sign up for some crazy expensive gym or program if you’re on a budget!
• INSTEAD, DO a little research!  There are TONS of in-person and online programs that are free or nearly free and are presented by qualified professionals!
• DON’T sign up for aerobics classes if you hate aerobics classes! (Duh!) The most effective workout program is the program that you WANT to do!  So... 
• INSTEAD of making yourself miserable, DO choose a style of exercise that lights you up!  Hiking?  HIIT?  Basketball?  Line Dancing?  Hula Hooping?  Who knows!  Whatever it is…Have fun!
• DON’T schedule your exercise for after work if you are exhausted by the end of your day!  
• INSTEAD, DO workout at a time that works with YOUR energy levels.  
• DON’T let others (co-workers, family or friends) crush your efforts.  
• INSTEAD, DO tell folks what you’re trying to accomplish, set aside a chunk of time JUST FOR YOU, and PUT IT ON YOUR CALENDAR AS BUSY. (Imagine it’s like a dentist appointment…no one shows up THERE to interrupt you…same goes for your exercise time!)

Last...DO WHAT YOU CAN!

For the 10 Day Breathe First and Get Moving Challenge, we’re going to commit to moving EACH DAY for all 10 days!  It doesn’t need to be a big thing…especially if you’re new to exercise!  So… 

• DON’T commit to exercising for 3 hours a day if you’ve got a “To-Do List” that’s 4 miles long, 7 days a week! Who needs that kind of stress and pressure?  
• INSTEAD, set yourself up for success and DO move each day of the 10-day Challenge by picking a chunk of time that is reasonable and works with YOUR schedule! 
• BTW, If you’re an advanced exerciser, DO be sure to incorporate recovery sessions into your schedule!  

We’re gonna do the best we can with the time and the energy we have!  Got it?

So now, with the ideas above in mind…

Write down your HOW…

1. What style (or styles) of exercise will you do?  (Create or pick a program!)
2. How long will you exercise each day?  
3. When will you do your exercise?  (Block out the time on your calendar AND set an alarm!)

Okay…that’s it!

I’m going to plan out my 10 days and share it with you Sunday Night or Monday Morning!  

Stay tuned for tomorrow’s post where we learn the third Prep for Success step!

The Breathe First and Get Moving Challenge, Prep Day 1: Write down your WHYS

So...starting Monday, we are going to challenge ourselves to MOVE every day for 10 days in a row--no excuses! In order to ensure success, we're taking a few days to prep our mind and our environment....

OK, so first things first.  Let’s figure out WHY you want to get moving!

• Are you looking to rock feel-good endorphins for an instant mood makeover?
• Wanna give your heart a little work out so you can avoid needing to have a cardiologist on your speed dial?
• Maybe you think it’s time to lift weights so “future you” doesn’t end up with brittle bones?
• Do you wanna firm up that extra “jiggle jiggle” in your “wiggle wiggle”?
• Are you wanting to boost endurance so you can keep up with kids, grandkids, or that crazy energetic friend you have that hikes up tall mountains just for the heck of it?  (Cuz you KNOW she’s super fun to hang out with!! Woot!)
• Maybe you wanna get strong for functional reasons like lifting your own suitcase into the overhead bin, hovering over that nasty porta-potty seat, or opening that stubborn pickle jar without having to ask someone for help?
• Do you wanna avoid feeling like the creaky, un-oiled tin man (or woman) when you get out of bed in the morning?
• Maybe you’re trying to strengthen those postural muscles so you don’t round over like the Hunchback of Notre Dame as you get older?
• Or maybe you just wanna be able to get up off the floor (or even a low chair!) without making groan-y “Ugh-argh-oof” noises?

There are a LOT of reasons why you might want to get moving! 

So, whatever they are, write those reasons down.  Stick ‘em somewhere you’ll see them each day!  THIS is your motivation!  When you feel like you don’t wanna exercise…go back to your WHYS! 

Alright…that’s Prep Step #1: Write down your WHYS  

Stay tuned for Prep Step #2!  

PS

It’s important for me to be able to lift my suitcase on my own…it sometimes contains extra special cargo!

Wanna Shake Things Up a Bit? Let's Get MOVING!

Happy Fall Y’All!

‘Tis the season of change–kids are back at school, leaves are turning colors, and cool winds are starting to blow! It’s the perfect time to get swept up in the energy of the universe and shake things up a bit!

As such, I’m inviting you to join me on my next 10 day health challenge!  Remember how the 10 Day Breathe First Food Tune-Up helped us to get back on track and eat healthy? Well, this time, we’re gonna do a "10-Day Breathe First and Get Moving Challenge”.  Wahoo! It’s all about getting our exercise habits back on track!

Who could benefit from participating?  

1. Folks who don’t exercise at all, but want to start, AND
2. Folks who DO exercise, but who may need to round out their routine. (Yes, I’m talking to YOU…you folks who only do yoga, or who only run, or who only lift weights….). Cuz we all know, as we approach “THAT AGE” and beyond, it’s important to have a well-rounded exercise routine!  We've gotta get the heart pumping for cardio health, we've gotta do a little strength training for maintaining muscle mass and strong bones, and we've gotta stay flexible to reduce injury and feel like a “well-oiled” machine!  Plus, all those things can help with rocking a healthy weight and managing stress! WIN! WIN! WIN!

So if you wanna play along with me (it’s FREE, BTW!)…subscribe to my Facebook Page or my Blog cuz over the next few days I’m going to show you how to “Prep for Success”!  And THEN we can totally rock our "10 Day Breathe First and Get Moving Challenge" that begins on Monday, October 9th! ! 

You with me?  

Hope to see you there!

HUGS!

Dorothy

PS

Got questions?  Let me know!  :)

Creating Balance!

Hey My Friends!

Happy Tuesday!  How have you been?  I've missed you!

For those of you who did the Food Tune-Up, have you been sticking with your healthy eating goals?  

I went on vacation and mindfully chose to indulge a bit, which was totally fun (had the BEST Pumpkin Martini EVER!) and then I came back and went right back to eating healthy!  

I have decided to take a 5/7 day approach to maintaining good habits, so 5 days a week I'm totally crushing healthy eating (no alcohol, lots of veggies, lots of nutrient dense foods, healthy protein, no junk).  

But what about the other two days?  Am I totally throwing caution to the wind on those days?  No...but I WILL indulge in moderation, enjoy it, and not feel the least bit guilty about it.  My indulgences will be mindful--in other words, I'm not going to sit in front of the tv and eat a whole bag of chips without even knowing I'm doing it.  I'll have drinks with friends and special treats with hubby and enjoy special foods to the max!  (After all, it IS pumpkin spice and apple pie season...my favorite season of all!)

So...have you decided how YOU'RE going to create a balance between healthy eating and indulgence this Fall?  If so, I'd LOVE to hear about it!  :)

PS

Margaritas and Chips with my girls?  Worth it!

DAY 10 of the Breathe First Food Tune-Up: What’s Next?

Last day!  

We worked really hard!  Maybe we put the brakes on some poor eating habits.  Maybe we’re making better food choices. Maybe we’re crushing our cravings.  Whatever it is we did…we’re starting to feel pretty good about it!

So what happens next?  Do we just wake up tomorrow and gobble up a stack of pancakes and wash ‘em down with a milkshake?  (*CRINGE*)

This is the trickiest part…the “what’s next” part.  How do you keep making progress without working so hard?  How do you STAY healthy?

The deal is, you need to create a balance that works for YOU.  

Think of it like a savings account.... 

Eating healthy, nutrient dense food is like making a deposit into your “Health Savings Account”.  Eating junk food is like making withdrawals.  You obviously don’t want to take out too many withdrawals and end up bankrupt/sick, but if you’re ALWAYS making deposits and NEVER withdrawing, it can get pretty boring (and it can make you grumpy).  You gotta live life and have fun!

So think of it as long-term investing. Make lots and lots of deposits over time.  Eat healthy, nutrient dense foods 80-90% of the time.  Watch your “savings” climb!  

Occasionally, make a withdrawal–have a piece of cake, enjoy a couple of glasses of wine, eat the mac n cheese–enjoy it to the fullest! Have fun!  It is not going to break the bank if you do it occasionally. Just be mindful of the balance…over time, always deposit more than you withdraw!  

What am I going to do next week?  How will I create a balance that works for me? 

Whelp…I’m going on vacation.  I’m totally making some withdrawals (only ones that are really WORTH it though…no mindless eating…I promise!).  I’m going to thoroughly enjoy every single indulgence that I indulge in!  LOL!   BUT…when I get back…I’m planning on continuing my health journey and crushing my goals. Are you with me?  

Go create a balance that works for YOU!  

You CAN do this!

Now, I might be offline for a bit (cuz, well, vacation…), but when I get back, we’ll have a little check in.  Sound good? 

Again, congratulations on all your hard work!  You totally rocked it!

Until next time, my friends!  

Stay healthy!