build your beautiful self

We have all taken a look in the mirror at one point or another and didn’t like the look. Usually it comes from certain habits we have formed throughout adulthood like chilling on the couch and binge watching your favorite tv shows after you get home from a long day at work which also includes a glass of wine or beer, a calorie loaded, nutrient lacking dinner and some after dinner snacks.
The way your work and home life is set up, you don’t think you have time to fit in a workout routine or you think – by the time I get home from work and dealing with the kids etc etc I have no energy left to work out.

In comes the frumpy body, the flabby abs, the too juicy booty, and the overall feeling like crap. I am here to tell you that you feel like shit because you eat like shit and don’t exercise.

We’ve all heard it a thousand times – exercise is good for you. But what exactly does that mean, and why should you care? Well, today I’m diving into the fantastic world of exercise and the remarkable benefits it brings to your life. Let’s chat about it in a friendly, no-judgment, no-guilt way.

Picture this: you’re about to tackle your day with boundless energy. That’s precisely what regular exercise can give you. It boosts your metabolism, pumps up those feel-good endorphins, and leaves you feeling more energetic and alive.

But it’s not just about energy. Exercise is like a natural mood makeover. It’s your mood’s best friend. It’s the remedy for reducing feelings of anxiety, stress, and depression. Even a simple walk around the block can make a world of difference, and here’s a little secret: exercise is your ticket to a good night’s sleep. It’s the sleep secret you’ve been looking for. It improves sleep quality, helping you wake up feeling refreshed and ready to conquer the day.

Exercise is like a love letter to your body. It’s about creating a body that loves you back. Regular physical activity reduces the risk of chronic diseases like heart disease, diabetes, and even some types of cancer. Your future self will thank you. Think of exercise as a superhero cape for your brain. It enhances cognitive function, sharpens your memory, and increases creativity. It’s like a mental spa day.

Exercise also is like armor for your immune system. It boosts your body’s ability to fend off infections and keeps you healthier, especially during those pesky cold and flu seasons.

No more boring solo workouts. Exercise can be a fantastic way to meet people and build lasting friendships. Join a group class, go for a hike with friends, or hit the local park for a game of frisbee – it’s exercise and socializing, all in one!

Exercise isn’t just about the physical changes; it’s also about the mental transformation. It boosts your confidence, helps you set and achieve goals, and creates a can-do attitude that extends to all aspects of your life., and if you’re thinking long-term, exercise is one of the keys to a longer, healthier, and more active life.
Want to add more years to your life? Exercise has you covered.

Let’s not forget the pure joy of moving your body. Whether it’s dancing, hiking, playing sports, or simply taking a leisurely bike ride, exercise can bring an overwhelming sense of joy and satisfaction.

If you would like some examples of exercises you can do to start the habit of exercising, here you go:

For Beginners:

1. Walking: Walking is an excellent low-impact exercise for beginners. You can start with short daily walks and gradually increase the duration as you build stamina. Try to explore your local parks or nature trails for added enjoyment.
2. Yoga: Yoga is fantastic for building flexibility and strength while promoting relaxation. You can follow along with beginner-friendly yoga videos on platforms like YouTube or sign up for a local class.
3. Bodyweight Exercises: Bodyweight exercises like squats, lunges, push-ups, and planks are great for building strength without the need for equipment. You can find beginner workout routines online or through fitness apps.
4. Cycling: Riding a bike is a fun way to get moving and improve cardiovascular fitness. If you have a bike, take it for a spin around your neighborhood or try a stationary bike at the gym.
5. Dance: Dancing is an enjoyable way to burn calories and get your heart rate up. Look for beginner dance workout videos, like Zumba or hip-hop dance, which can be found online.

For Intermediate Levels:

1. Strength Training: If you’re ready to take it up a notch, you absolutely should be incorporating dumbbells or resistance bands into your workout routine. There are many strength training programs designed for women that can be found online. Strength training is imperative for aging well. You need to keep your muscles strong to support menopause bone density decline. You don’t want to be breaking hips at 70!
2. HIIT (High-Intensity Interval Training): HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They are effective for burning calories and improving cardiovascular fitness. Look for beginner to intermediate HIIT workouts online. I love these.
3. Pilates: Pilates is a great option for building core strength and improving posture. I love these because they don’t exhaust you but you definitely feel the burn
4. Swimming: If you have access to a pool, swimming is a full-body workout that’s easy on the joints. You can start with laps or water aerobics classes at your local pool. My grandfather swam laps into his very late 80’s and I truly believe this was one of his secrets to living to be 101!!
5. Group Fitness Classes: Many fitness centers offer group classes like spin, boot camp, or CrossFit. These classes are a fun way to challenge yourself and stay motivated. If you’re new, be sure to let the instructor know so they can offer modifications if needed.

To make it even easier, I use online resources like YouTube, fitness apps, or fitness websites that offer video tutorials and workout plans tailored for beginners and intermediate levels. I love some of the quick, lil 15-20 minute home workouts I found on youtube. If I need a burst of energy or only have a short time to fit a workout in, those always do the trick.

Alright, superstar, before you jump into your exercise routine, let’s chat about a few safety hacks that will keep your fitness journey fun and injury-free.

First things first, let’s talk about warming up. Think of it as your body’s way of saying, “Hey, we’re about to rock this!” So, loosen up with some light movements, get your heart rate going, and tell those muscles, “We’re in for an epic adventure!”

Stretching is super important for muscle resilience, it’s not a limbo contest, and you’re not auditioning for Cirque du Soleil. Gentle, controlled stretches are where it’s at; don’t push it to the limit. We’re all about feeling good, not getting overly bendy.

Now, when you’re using weights or resistance bands, start with the friendly ones. We’re not aiming for superhero strength overnight. Proper form is like the secret handshake to injury prevention, so make it your workout BFF.

Here’s a golden rule: listen to your body. If it says, “Whoa, slow down,” you better listen. If something feels off, modify, take a break, or just do a little dance to shake it out. We’re all about the good vibes here.

Don’t forget to stay hydrated. Think of water as your workout buddy. Dehydration is a killer. Don’t forget to refuel your body with some tasty nutrients too- you earned it! Make sure it is a lot of protein for muscle repair.

Finally, let’s talk about rest days. Your body needs a breather, just like you need a Netflix marathon or a spa day (Yes those are still a part of your life) It’s all part of the plan. Remember, fitness is about feeling awesome, having fun, and staying safe.

So, my friends, embrace the magic of movement, and let exercise be your best friend. It’s not about perfection; it’s about progress. Find something you love, stay consistent, and reap the incredible benefits it has to offer. You’ve got this!

If you want to join me on my next 11 day reset to bust the flab and get back to fab (haha see what I did there?), fill out the form. I provide accountability, proper nutrition to reset your body and drop those LBs.

I promise you will feel amazing, look amazing and want to get off the couch and move that booty more!

Cheers to Fitness and Resets!!