"We Are Many Parts, All One Body" HIIT Training

How Faithful Are You To Your Whole Body?

Do you you strive to improve yourself: Spirit, Mind, and Body? Or, do you create excuses, procrastinate,  and/or allow your mental chatter to hold you back??? I know, I know...change is not always created with ease or embraced. You are not alone! I too, find myself in the midst of my mental chatter allowing it to get the best of me at times. And I thank God, that I also know when I allow the chatter to win or allow time to pass me by, my body speaks and symptoms arise! Just as yes, we have many body parts with a variety of roles, we too have a Spirit, Mind, and Body that all require commitment for our optimal health.

And, sometimes it just takes the power of God to release us from negative, locked-in thinking. It takes commitment and guts to leave the ruts. What ideas are limiting your growth? What opinions may be restricting you? Ruts have a way of becoming a security blanket for us...What rut may you be in? It takes Faith. It takes courage. We are free to leave our rut! A rut, is a grave with no end....and it is time to climb out! (Robert H. Schuller)

"For just as, within one body, we have many parts, though all the parts do not have the same role..." (Romans 12:4) Come Alive! Many parts, all one body in Christ we can create our positive change. "Your word is a lamp to my feet/and a light to my path." (Psalm 119:105)

We may be unfaithful to ourselves at times, but God is always faithful; for he cannot deny himself. "Our greatest glory is not in never failing, but in rising up every time we fail." (Emerson) So, to create our success and habits for optimal health we must give attention to our intentions behaviorally and psychologically. Get ready to take a plunge into your health and total well-being!!!

Functional Workout

For our total well-being, we must make a pledge to ourselves and commit to our MANY PARTS!!! Physically, a great starting point is to turn our focus on our functional movement. Some common functional movements may be: pushing, pulling, reaching, squating, twisting, and engaging our  core. Below, is a list of exercises you can try in timed circuit. You can try them all, or choose a few you do frequently, and perform each exercise for 30 seconds. Do one after the other, and repeat the circuit 2-4 times.

                                                

HIIT Training

Ready to take it up a notch? If you require more, always room to modify! HIIT stands for High Intensity Interval Training, which I LOVE!!! There are many ways to execute a high intensity workout. A couple of my favorite ways are: TABATA- 20 seconds of work/10 seconds rest, for 8 repetitions, and Super Setting with Balance- Strength (Bicep)+Strength (Tricep)+Cardio (Burpees)...many of my clients have questions about whether they should group there muscles for exercise or do a total body workout? Well, my answer is usually individualized based on their personal goals and their behavior/physiological habits. Generally speaking, my rule of thumb is: whole body workouts can be done consistently if you do not push yourself to exhaustion, and...if your body responds well. Grouping Workouts: Upper Body/Lower Body, or even  can be broken down to specific muscle areas for desired results. Below is an example of a short 10 minute Full Body HIIT workout:

Please Note: Always be careful, cautious, have fun, and listen to your body!!!!

Peace and Strength be with YOU!!!

~Celina

Where Is Your Home Base? Back To Push Ups!

Run Home And Relax!

"Yeah, doesn't that sound great!" I am sure you are thinking, "easier said than done!" I totally acknowledge that! That is exactly why, life just happens... Sometimes, we as Spiritual beings require an intervention to RELAX! That is just what happened to me last week. I was going through the flow of my busy schedule and one morning woke up with a sore throat. I continued on, like I normally do and all of a sudden it hit me HARD! Sometimes in life we require that "slap-in-the-face" to receive clarity about our present purpose... I had not been that ill with flu-like symptoms in around ten years. Well, apparently God decided to intercede and slow me down!

So, let us reflect on the times we may have experienced a baseball/softball game, running through (or watched) all the bases...Or, perhaps playing hide-and-seek with your children running home to base as your safety spot. In both games, you become laser-focused on the base with your adrenaline pumping knowing where you have to go for a safe haven. Once you arrive on base, you can breathe and create your peace knowing you are safe. IMAGINE.

Where do you run to for safety? Where do you feel safe now? Whom do you turn to? When you are experiencing trials in your life (relationships, work, parenting, health, etc.), whom do you run to??? Do you run to God? Practically speaking, we tend to trust in ourselves more than we trust in God. God can provide us with knowledge and ability, but it can never replace the act of surrendering our wisdom for His!

"Come to me, all you who labor and have been burdened, 

and I will refresh you." (Matthew 11:28)

Let us stop hiding behind a self-sufficient exterior, and be honest, true, and authentic with ourselves and God about our fears and doubts. True peace and rest cannot be found in our own efforts, yet be found in our one and ultimate "home-base..." God! And, once you have arrived at your  home-base...BE renewed, refreshed, and restored for your next big dream. "FAITH IS...Expanding the base." (Robert H. Schuller) 

"You enlarged my path under me;/So that my feet did not slip." (Psalm 18:36)

Now to return to a home-base, expand your foundation, and grow in strength...below is an exercise I really enjoy that is great for your whole body!!! ~Be Safe and Enjoy!

     

Dolphin Push Ups

Push Ups are a great exercise that anyone can do, and anywhere! There are always modifications available and no gym is necessary! So, NO EXCUSES! Doing push ups increases your whole body strength, with the addition to a concentration of your upper body muscle groups. The dolphin push up starting point is in pike position on your toes, or as others may call, downward dog on your toes. Next, place your forearms flat on the ground, interlocking your fingers into a prayer position. Then, pull in your belly button, engaging your core for lower back support, as you shift your body weight forward into a plank position. In this low plank position, it is necessary to create a flat back and align your shoulders with your elbows. To complete, push back into the beginning pike position, with a focus on squeezing your pectoral muscles as you rise. And, Congratulations!

~With Love, Light, and Optimal Health!

Celina Acosta

"Slow and Steady, It Works if You Work It!"

It Takes Time

Life is a process, and it takes time to receive, create, and achieve! God has a plan for us all spiritually, physically, and emotionally. Nature and all of humanity flow through God's timing and process. When we trust, surrender, and remain watchful for His signs we will be equipped to do our part. He patiently tries to get His message through, as we are to be patient in creating our desired RESULTS!

To get results, we must create our self-control and take hold of our lives through discipline..."For this reason, make every effort to supplement your faith with goodness, goodness with knowledge, knowledge with self-control, self-control with endurance, endurance with godliness." (2 Peter 1:5-6)

We are all warriors. All of us have the power to be patient and endure all things. Our bodies have been created to work in harmony. Every system in our very being is vital to create growth and development. Just as making unhealthy choices over a period of time results in sickness and obesity, making healthy choices over time CAN create optimal being. Results, take time! Regular physical activity will build your strength, provide mental clarity, and lift your spirit.

It takes time and YOU can do it! Stay COMMITTED, be CONSISTENT, and you will create your CHANGE! I created my change and will CONTINUE to create my HEALTHY LIFESTYLE! Love yourself for who you are today and for whom you will become tomorrow!

"You Are Stronger Than You Think!"

Stronger

"You become what you think about." (Earl Nightingale)

There goes that saying, "Life is like a box of chocolates...you never know what you are going to get." Well, I like to say, "Life is like an Ocean...you can experience tranquility and you know you will also experience turbulence throughout life's waves." I believe perhaps that is why I feel so connected to water! What an amazing creation we are blessed with! And, what an amazing creator we have to have created us, too!

In life, we ALL have our ups and downs! Whether it be with our faith in relationship with our higher power or ourselves, our total well-being (Spirit, Mind, and Body), our family life, our career, and/or our desires for our our future...we ALL have our choice to ride the wave, or allow ourselves to be taken under.

Our lives mirror the flow of the ocean. Where do you choose to flow?

"He who doubts is like a wave on the ocean,

 which is moved about by the wind and carried away..." 

(James 1:6)

Have you ever had an experience when you are hanging out in the ocean whether it be floating, surfing, or swimming along, and you look up to realize that you are a lot further away than where you laid down your belongings??? Yup, once again...for me the ocean is such a great analogy for my life! If we are not living conscious lives, we can easily be swept away by the winds of this world and end up on the other side of the ocean. "You have within you right now, everything you need to deal with whatever the world can throw at you." (Brian Tracy) We CAN make a conscious choice and a conscious action to surf the wave, directing ourselves into our heart's desires.

To live a conscious life we must be PRESENT. I encourage you to reflect on your life and environment and question yourself, where do you place your belongings??? Where do your priorities lie? Whom do you share your life and heart with? Now, return to your present moment and FORGIVE. Forgive yourself for your past mistakes, and forgive those whom you have been tied to and struggled with to let go. Be present and ride the wave as you create your  desired future. Love Yourself and Love Others!  

Below is a great video by Mandisa singing her song, Stronger. In her song you will hear a powerful verse telling you to hold on a little bit longer when the waves are taking you under, ENJOY!

I encourage you all to step out of your comfort zone and try something new! I have been a runner for many years now...today I stepped out of my comfort zone and created my Running Man in Yoga! Yoga is an outlet that I choose to assist me in my practice of staying present. Through my Yoga experience,  I created my balance, re-alignment, and stillness. I choose to SLOW DOWN!

Rumi says, "You can choose to STAY and FORGIVE..."

"Faith Is Like A Muscle: It Must be Exercised!"

FAITH IT UNTIL YOU MAKE IT

To have faith in a higher power, God, yourself, or others... you must WORK at it! Faith is like a muscle. It must be stretched repeatedly, challenged, and developed over time. And when not practiced, atrophy will occur. Never too late to start over; muscle has memory and your past work will resurface for growth.

Faith may be considered both objectively and subjectively. 

Faith: to believe in, and have an actual vision of the "unseen." 

Faith from the subjective standpoint derives from our inner self, feelings, and/ or desires. It  is to believe in a truth beyond the human intellect; relying beyond one's own human light of reasoning. Faith can be seen as an act of our intellect assenting to a truth that is beyond it's grasp(Catholic Encyclopedia). In this example, we can reflect on our relationship with our God and "Higher Power." We can believe, trust, and act accordingly, knowing that the truth and love from our God will always provide...with PURPOSE. When you BELIEVE, you will RECEIVE and ACHIEVE! One may say that I am a bit of a Mystic, and I agree. I also know that everyone has the opportunity to receive from God...whether it be from a sign, person, a word, a reading, and/or nature. "Seek and you shall find."

Faith from the objective standpoint originates from external objects and can be referred to an objective body of revelation, tradition, and teaching (Catholic Stand). This objective faith can be passed down to us through our Church, Environment, Family Culture, and/or peers. With this in mind, we can reflect on our OWN faith and perhaps the faith we may have in others...We can reflect on our past actions and experiences and have clarity on our results. If we choose to not practice and ACT through our faith, the result will present itself through weakness, confusion, and doubt. If we choose to neglect our health and not strengthen our muscles, yes they will atrophy. 

There may be times when we are believing and acting through our Faith of perseverance that we become anxious for the truth...for results. Do not be discouraged! Instead, be gentle and kind. Be kind to YOURSELF! "Faith is the place I AM, and the bridge to where God is taking me." So, whether it be your subjective faith/spirituality or your actions towards creating your healthy lifestyle...the truth remains. You must WORK at it to STRENGTHEN it! And, "your greatest weakness shall become your greatest strength" (Conscious Language).

Fitness Assessments And Objective Faith

A great way to practice our Faith in creating our Healthy Lifestyles, is to use a Fitness Assessment to mark our progress! Depending on whether you are training with a specialist, at a gym, or by yourself...there are a variety of markers that can be used to assess progress. One easy example that I have used with my clients is the following:

 1 Minute Push Up Test, 1 Minute Sit Up Test, and a Plank Hold Burn Out.

You can set a timer and count how many you can accomplish within the minute time frame. Next, you can set a stopwatch for the time frame you can hold a standard high plank. Be sure to write your results down! Then, I would suggest to reassess a month later. It can be very encouraging and strengthen your Faith!!! A lot of my clients numbers increased by 10-20 numbers, and I bet You Can too!

CREATE YOUR RESULTS!!!

Diet, Cheating, and Clean Eating

What Discipline Do You Practice?

Many of us choose to use the words "diet" and "cheating" in the same sentence when it comes to discussing healthy food choices. But as for myself,  I choose to practice moderation, portion control, clean eating (Not putting junk in my body) and, creating my healthy lifestyle along my journey. The truth is, it all depends on what you desire most. What are your priorities for your health and your perception of achieving your goals along your journey?

I personally, have always been a very physically active female; however in my past, my biggest obstacle always revolved around food. I have spent many years trying many quick fixes, diets, and carving out my cheat-meals because I thought it was all well deserved. And, as a result of my struggle with my hearts desires and my self-imposed restrictions, I had created a very unhealthy relationship with food.

I acknowledge the fact that for some of you, it can  be very challenging to make healthy choices with what you choose to put in your body. Many of us have a family culture that gathers around food, and many of us just flat out enjoy the flavor of certain foods. I experience both. Either way, whether it is a personal battle, a family culture, and/or your pallets desire...the topic of food can be sensitive topic and tied with emotion!

Along with emotions, we have constant images and information thrown at us about science and research about the next best thing. Well, my next best thing and consistent truth that remains for me is:
1. Calories In, and Calories Out
2. Body Translations: Our bodies have been created to communicate to each of us, our individual body requirements, and to purge what is not healthy for us.

Reflecting on what is true to me, let us begin with my number one truth. I do not calorie count, however, this statement holds true to me because of my frequent physical activity. I know that my body requires more calories to sustain my energy to perform my desired physical activity with balance. Also, I know some of you workout solely to cancel out what you chose to eat and/or drink ( I myself am guilty of this at times). Which, this brings me to my next topic of truth. Even when I fall into this cancel-clear mentality with my food choices, my body communication always remains!

We are all individually different when it comes to food/fluid allergies, tolerance, disease, and just simply not a healthy choice. So, this brings us back to my conclusion with the following questions: How dedicated are you to creating your healthy lifestyle? Do you have your strong-will and tools provided to create your healthy balance? Are you intuitive with your body communication?  And, are you committed to respecting, honoring, nurturing, and strengthening yourself as a whole?

"You only have one body to work with, so treat it right and become the best version of YOU, allowing yourself to indulge and enjoy life every once and a while!" (Molly Galbraith) Choose to love yourself and create your positive self-talk. Do NOT trash talk yourself and create a guilt/shame when you make unhealthy choices. We are only human, and we can all learn from are mistakes! So, be in-tune and listen to your body. A healthy lifestyle is a journey; it is a created path, and not just a destination!

  

Above is a clean and natural healthy choice I created to satisfy my sweet tooth 

~ Mango Lime Sorbet

Very easy to make, here is the recipe: Frozen Mango, Fresh Lime Juice, and Honey. Blend in a food processor and regular blender until texture is smooth. I also recently added some fresh watermelon and it sure was yummy! I hope you give it a try and ENJOY!!!!

"What Goes Down Must Come Up!"

I CREATE, YOU CAN TOO

Many of us have heard of the saying, "what goes up must come down." Well, I desire to share my perspective of just the opposite! "What goes down must come up." I will share with you a few experiences of my own and before I close, you will receive a great new (to me) exercise to engage your whole body taking you down and up again.

I personally have always been an individual who seeks for more, and did not always find what I was looking for. Just as in all life circumstances, we create our journey. And, we may have many destinations throughout our journey created. In reflection on my past thoughts, choices, and actions...I have experienced many downs, resulting in many ups.

A few examples are as follows: My lack-of efforts and clarity in my past education rose me to the top with a well-rounded education, and into a career I am passionate about. My past lack-of willpower and struggle with food has given me awareness, wisdom, and my power to create my healthy eating lifestyle. And, a few years ago my health was at it's worst. I was full of disease, symptoms, pain, and hopelessness. Now, my health has returned and I am feeling stronger and healthier than ever before! "Your greatest weakness shall be your greatest strength!"(Robert Tennyson Stevens)

So, whether it be your motivation, energy, willpower, actions, or thoughts that are down...have hope, take measure, and create your destiny with upgrades. When we align our intentions with our commitment, we can manifest miracles!

To create our healthy living, strength, wisdom, and balance is required: Spirit, Mind, and Body. Below is a great workout move you can try to strengthen your foundation and upper body to rise!    ~Be safe

Side Lunge with Upright Row

Position A: Create your alignment and balance with your breath. Belly pulled in, core engaged, shoulders back, and chest out.

Position B: Step out, lunging to your side and keeping your feet parallel to eachother. Keep your bum back, knee behind your toe, chest out, and head up. As you push off to rise, create your upright row.

At night we go down and in the morning we rise...below are a few workouts to recharge yourself before you start your day. Enjoy!

"Commit to Change" Flexible Workout

Wide is the gate and narrow is the path. And, few will choose their healthy and whole path of life. Which path do you choose to enter and commit to walk??? There is a vast amount of gimmicks and false hopes out there to loose weight and /or maintain your weight loss. The truth is just that!!! There is no quick fix. 

Just as God remains a mystery, He does reveal truth to us, and His will is evident when we are willing to receive it. As our amazing creator that He is, He has designed our bodies to communicate to us. Symptoms  are an outward sign from our whole body (mind, body, spirit) within. There is that saying, "where there is a will, there is a way." And, His will is present for us and the truth is available! Will you choose to seek it? 

For many years I was a people pleaser and a care giver to others, lacking in my own self care. I chose to take the rule of, "do unto others as you desire to be done unto you," to an extreme level relying on others for my own happiness. That ultimately resulted in a plummet of my own health and into a state of hopelessness.

Others may choose defiance through their lack of patience and urgency of instant gratification. The more you choose to take risk through the wide gate, walking away from the truth; the more you will create that yo-yo affect through your whole being.

Which example can you most relate to? Are you now ready and willing to create change for YOU??? I share my four "C's" with you: Courage, Commit, Change, and Consistency! 

Be the change you desire. Your behavior is now and your habits are now. Think in terms of be, not become. (Mac Anderson) "Successful people are simply those with success habits." ~Brian Tracy 

So, stop making excuses for yourself and be aware of you mind games. Now is the time; not the past, and not the future. You CAN choose to and create your healthy habits of success!

FOOD TIP:

Jillian Michaels says,"The key is to develop a balanced healthy lifestyle involving food as fuel AND pleasure that is also tailored to your personality, likes and dislikes, and finances."

FLEXIBLE WORKOUT: Below is a workout you can do at-home, and take with you as you travel. Enjoy and be safe!

                               

 

10 Split Lunge Jumps, 20 Squats, 10 Hip Thrust, 20 Jump Rope, 10 Starfish Crunches, 20 Up/Down Planks, 10 Burpees, 20 Jumping Jacks, 10 Crouching Tiger Push Ups, 10 Tricep Dips, 10 Each Side Plank Pulses (REPEAT X 3)

Breathe, Let Go, and Roll with The Flow

 

Be Aware

"We are what we repeatedly do. Excellence, then, is not an act but a habit." (Mac Anderson) 

By habit, we create our very breath of life. Breathing is essential and our every day companion. When you inhale, you are returning your body's essential fuel (oxygen). When you exhale, you are eliminating toxins (carbon dioxide). As you inhale, are you choosing to return positivity? And as you exhale, are you choosing to let go of negativity and surrender???

The first step to create your change, whether it be your posture, breathing, nutrition, and/or your thought forms is to be aware. "We must identify the underlying assumptions, perceptions, thoughts, and beliefs per behavior." (Mac Anderson). Through self-reflection we can gain our clarity, and identify what chains we require to break for our optimal life...Be committed. Surrender. Be Present. Feel. Restore, Reboot, and Recreate! You can create your change, and move upscale as a whole divine and physical being.

For those of you that know me and/or train with me, you know I require my BREATH for my BALANCE. I am very persistent when it comes to training and your breath. It is my experience that through my breath, I can transform (spiritually, mentally, physically), even under stress and/or discomfort. Even though I remind one to be aware and practice, practice, practice their breathing...I will continue to encourage everyone to assess their breathing. So, how well do you breath? Breathing is one of our few habitual functions that we can actually consciously control. According to The Woman's Fitness Book, below are some benefits for deep breathing:

• increase energy levels 
• relieve physical tension
• boost mental focus
• reduce stress and anxiety
• promote a sense of calm and equilibrium
• improve overall mood
• enhance overall fitness

As you practice and become more conscious of the control of your breathe, remember to be present and let go. Through self-inflicted and/or natural stessors in life, sometimes it is best to "roll with the flow." Below you will see an example of a core (abdominal & back) exercise that is great for practicing your breath, rolling with the flow, and maintaining your core alignment. ~Be safe and Enjoy!

Inhale lying flat, exhale as you create your banana crunch, inhale as you return flat and exhale as you roll over to begin your superman. Again inhale flat, and exhale as you rise, inhale as you return down, and exhale as you roll over to REPEAT (3 X 10).

CONGRATS ON YOUR COMPLETION!!!

Be Present and Row Through Your Desires

BE PRESENT

Take time to establish your desires: Spirit, Mind, and Body! The Spirit shall always lead before the attainment of the others. Most people do not create enough time to withdraw from the world long enough to really discover their heart's desires. (Mustard Seeds)

Summer has arrived and changes are in motion. For many of us, this is the season to create change in our schedule, commitments, and desires. And, we may also find ourselves caught up in the business of our world and forget to relax and/or tend to our personal health. So, whatever you may be doing (prior to reading my post), STOP and BREATHE. Inhale deep through your nose returning oxygen to your body, expanding your chest and stomach; exhale out your mouth releasing and cleansing your body as you slowly tighten your abdominal muscles. Great Job! Now, reevaluate your busyness and your flow around you. It is ok and well deserved to take a "time out" for YOU. Now reframe your perspective. Is your health a priority???

You can streamline and organize your daily schedule to create your healthy lifestyle. Think it. Plan It. Put it in ink. Your health is returning. You can create your time management for YOU. So, STOP withdraw and reflect on what your true desires are: Spirit, Mind, and Body.

For me, as mentioned earlier, my schedule is shifting and I am increasing my health and the health of others. I have my gratitude for God to grant me such opportunities to facilitate healthy lifestyle choices in others!  Through my healthy lifestyle choices, I do my best each day to create my balance with  physical activity,  peace/prayer, and clean nutrition. I am not perfect and yes I have my setbacks, "in my past." There is always opportunity to start over. 

With new beginnings and creating your balance, I encourage a variety. In my opinion, life is not black and white. Change is constant, and change is good. So, recently I stepped out to try something new for exercise. I went to a Rowing Gym. I had some previous knowledge and experience with using a rowing machine, and yet knew I could gain more wisdom and grow from the experience. I really enjoyed the class and walked away refreshed and stronger. Below are a variety of ways to experience rowing: Be Safe and have fun!

ROWING

Using the row machine you will improve your aerobic capacity and strengthen throughout your whole body.

When executing the row movement (with dumb bells, kettle bells, etc.) correctly, this exercise is one of the most valuable and complete upper body exercises of all, challenging both postural stabilizer and mobilizing muscles. (Mark Vella)

Tips: Use a slow, controlled, and full range of motion. Avoid hunching or rounding your shoulders. Keep your chest open, shoulders back, and abdominals engaged. Keep pelvis tilted neutral and your spine aligned creating a flat back.

                                                     

            Row Machine                                                 Dumb bell One Arm Row

                             

                                                          

"A Ladder for Your Highest Choices"

Start Your Conscious Living Today

Our thoughts, words, and actions become habits to which we manifest. To break our habitual cycle, we must have our clarity that we do have the power to make conscious choices and the power to make conscious changes. "We first make our habits, and then our habits make us." (John Dryden)

To obtain our clarity, we must be open, willing, present, listening, and in touch with our heart's desires. "...nothing can be changed until it is faced." (James Baldwin) The more specific and willing to feel, the more we can heal.  "May He grant you according to your heart's desire, and fulfill all your purpose." (Psalm 20:4)

We all can move from lacking to abundance, from seeking to finding, from wrong to right, from struggle  to ease, and from misunderstanding to clarity. "There are better things ahead than any we leave behind." 

(C.S. Lewis)

Just as we can climb a ladder, we begin from below and climb to move upscale. So too, we can acknowledge and feel our experiences in the past, affirm, and move upscale living our conscious lives. "Let us throw off everything that hinders and entangles, and let us run with perseverance the race marked out for us." (Hebrews 12:1) So, may we all stay committed to ourselves and others moving upscale in mind, body, and spirit.

Create Your Clarity Moving Through The Scales of Consciousness (Robert Tennyson)

Unconsciousness >Apathy >Grief >Fear >Pain >Enthusiasm "With God" 

Love Yourself. Respect Yourself. Coach Yourself. Strengthen Yourself. Relax Yourself. Celebrate Yourself...for God lives within us all!

                        

Agility Ladder

Move upscale with your body and health through staying physically active! An agility ladder provides many opportunities in the comfort of your own home and/or where you chose to travel. Below are some exercise activities/drills for you to execute and create your strength and agility! ~Be SAFE and ENJOY!

• Run Through (one foot in each square)
• Lateral Shuffle
• Lateral Squat-Step
• Walking Side Plank
• Hop Scotch
• Bunny Hop (two legs)

A Thankful Tuesday "Starting Off Onto the Right Foot"

             

Begin Your Day With Thanksgiving!

 How many times have you found yourself with good intentions to start your day off with praise, yet fallen short? How many times have you gotten up too quickly and became dizzy and/or fallen?  Begin your day in prayer and thanksgiving, raising your mind and heart with the presence of God.  Whether you follow through with your intention of praise and/or surrender...every day and every minute is NEW!

The other day, I found my mind so consumed with thoughts of my world and my health not so well. Some body aches from my past had returned, my energy was low, I was reflecting how I had desired different from how my day had panned out so far, and I was stuck in traffic on my way to my follow up appointment for my injured ankle. It was one of those blah days when I was just going through the motions, not accomplishing my heart's desires.  Then, I  experienced a glimmer of hope. Deep within my heart, mind, and Spirit I Know that I can Trust in God and always have Hope for the NEW. The beauty and renewal stands in Him ALONE (in more ways than one). Just as you may fall when your feet are not grounded, or get dizzy when you loose your balance....No matter how much I tried to turn my focus on Him, my concentration was scattered. And, yet I found my peace through surrendering, asking God to hear my heart's desires. For God is my foundation and I can stand firm. One step at a time, I do my part, I surrender, and  my clarity, energy, and health returns.

Daily Focus: Life is a journey, not a destination. Along our journey we require energy, clarity, and support. The best source of all of these, is God! So, give thanks for your blessings and ask God for your heart's desires today and every day.

"Those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." (Isaiah 40:31)

Ankle Stability and Strengthening

A physically active body must achieve a stable balance around each active joint for top performance. Ligaments connect the bones to each other, and provide much of the joint's stability. Muscles are connected to bone by tendons, allowing for movement at joints. (Stana Landon)  Just as our mind and spirit requires balance and stability, our physical body does to! Whether you are a dancer, runner, into Cross fit, or not so physically active...our ankles and feet carry the burden of our body weight every day. Create your firm foundations physically now! Below are a few examples that I practice...

                              Foot & Ankle Up & Down       Ankle Inversion with Resistance Band         

                          Toe Curl Crunch with Towel