Here's a "12 Days of Christmas" workout inspired by the song's format, where each day builds on the previous exercises. You'll end up completing all 12 exercises on Day 12 in reverse order, just like the song! 🎄💪

12 Days of Christmas Workout
Warm-Up (5-10 Minutes)
Start with dynamic stretches or light cardio (e.g., jogging in place, jumping jacks).

Day 1: A 1-Minute Plank
Hold a plank for one minute to engage your core and set the tone.
Day 2: 2 Push-Ups
Add two push-ups to your routine.
Day 3: 3 Jumping Squats
Perform three jumping squats to boost power.
Day 4: 4 Lunges (Each Leg)
Step forward into a lunge on each leg.
Day 5: 5 Burpees!
Get your heart rate up with five full burpees.
Day 6: 6 Triceps Dips
Use a chair or bench to work your triceps.
Day 7: 7 Mountain Climbers (Each Side)
Perform seven mountain climbers on each leg.
Day 8: 8 High Knees (Each Side)
March or run in place, lifting knees high.
Day 9: 9 Dumbbell Deadlifts
Use a pair of dumbbells for nine deadlifts (or bodyweight for modification).
Day 10: 10 Jumping Jacks
Add ten jumping jacks for some cardio.
Day 11: 11 Russian Twists (Each Side)
Sit on the ground and twist from side to side (with or without a weight).
Day 12: 12 Bodyweight Squats
Finish strong with twelve squats to strengthen your legs.

How to Perform the Workout

• On Day 1, do just the 1-Minute Plank.
• On Day 2, do the 2 Push-Ups + 1-Minute Plank.
• On Day 3, add 3 Jumping Squats to the previous exercises.
• Continue this format, adding a new exercise each day while repeating all previous ones in reverse order.

Cool-Down (5-10 Minutes)
Stretch all major muscle groups and focus on deep breathing.

Would you like me to customize this for a specific fitness level or target area? Just Email Me [email protected] for A FREE Customized Workout! 🎁

Christmas, err, FITmas, is here, and for fitness enthusiasts, it’s not just the season of joy—it’s the season of FITmas!  Whether you’re shopping for a gym-goer, a yoga lover, or someone starting their fitness journey, choosing the perfect gift can feel like hitting the jackpot on a slot machine: rewarding and thrilling.  But what’s the most asked-for gift this FITmas? Let’s unwrap the top 4 trends and find out!

1. Fitness Trackers & Smartwatches: The Gift That Keeps You Moving
Tech-savvy fitness buffs are all about tracking their progress, and fitness wearables top the FITmas wish list year after year. Devices like the Apple Watch, Fitbit, or Garmin not only track steps, heart rate, and sleep patterns but also provide motivation through challenges, reminders, and goal-setting features. It’s like having a coach on your wrist 24/7!

2. Home Gym Equipment: Convenience Meets Gains
As more people embrace the home workout trend, compact and versatile gym equipment has skyrocketed in popularity. Think adjustable dumbbells, kettlebells, and resistance bands—perfect for small spaces yet packed with versatility. For those looking to splurge, foldable treadmills or rowing machines are huge hits, transforming any corner into a fitness haven.

3. Recovery Tools: Because Every Athlete Needs Rest
Post-workout recovery is a vital part of fitness, making recovery tools a must-have gift. Leading the pack are massage guns (like the Theragun), foam rollers, and even infrared sauna blankets. These tools ease muscle tension, improve circulation, and keep fitness fans ready for their next workout.

4. Activewear That Performs & Inspires
From the gym to running errands, stylish yet functional activewear is a crowd-pleaser. Brands like Lululemon, Gymshark, and Athleta offer everything from squat-proof leggings to sweat-wicking tops. Bonus points if the gear comes in festive colors or includes innovative features like pockets or UV protection!

What Makes the Perfect FITmas Gift?

The best gifts for FITmas don’t just fit the recipient’s fitness goals—they inspire them. Whether it’s technology to track progress, tools to aid recovery, or stylish activewear to boost confidence, these gifts show you care about their health and happiness.

So, what’s the most asked-for gift this FITmas? The answer depends on the recipient, but one thing’s for sure: gifts that celebrate movement, recovery, and wellness are always a hit.

What’s on your FITmas wish list this year? Drop a comment below—I’d love to know! 🎄✨

Are you still hunting for the perfect FITmas gift? Let’s chat—I’ve got plenty of ideas to make your holiday shopping a breeze!

T – Tuck Jumps or Toe Taps

• Reps: 12-15 tuck jumps or 1 minute of toe taps
• Focus: Cardiovascular endurance and explosive power
• Description: For tuck jumps, jump straight up, tucking your knees towards your chest, or use toe taps on an elevated surface. Let the burst of energy serve as a reminder of the vitality within you.

E – Elbow Plank to Push-Up

• Reps: 10-12
• Focus: Upper body and core strength
• Description: Start in an elbow plank, then push up onto your hands, transitioning into a high plank. Lower back down to elbows and repeat. Be grateful for the strength it takes to lift yourself up each time.

F – Forward Fold Stretch

• Duration: 30 seconds to 1 minute
• Focus: Flexibility and grounding
• Description: Stand with feet hip-width apart and fold forward at the waist, letting your arms and head hang. Take this time to breathe deeply and feel grateful for your body’s range of motion.

U – Upward Dog to Downward Dog Flow

• Reps: 5-8 flows
• Focus: Flexibility, core stability, and mindful movement
• Description: Begin in an upward-facing dog, opening up the chest, then transition into downward dog. Move slowly, focusing on each breath and the fluidity of your movements.

L – Lateral Lunges

• Reps: 10 each side
• Focus: Lower body strength and balance
• Description: Step out to the side, bending the knee of the leading leg while keeping the other leg straight. Push back to standing and switch sides. This move opens up the hips and builds stability.

L – Long Stretch and Reflection

• Duration: 1-2 minutes
• Focus: Reflection and cool down
• Description: Lie on your back with arms overhead and legs extended, stretching your body long. Reflect on something specific you’re grateful for, letting the feeling enhance your sense of fulfillment.

Feel free to adjust reps and times based on your fitness level, and savor each movement with a grateful mindset. This workout is designed to leave you feeling both emotionally and physically fulfilled!

It's Spooky Season Everyone! 

As we dive into the season of ghosts, goblins, and things that go bump in the night, I wanted to talk about something truly spine-chilling—but not in the way you might think. This isn’t about the creepy clowns or haunted houses; this is about the scariest Halloween costume of all: the chiropractor, massage therapist, or physical therapist who refuses to network and believes they can do it all for you.  BIG YIKES.  
It may not sound like a traditional Halloween fright, but for anyone on a journey to better health and wellness, this mindset is downright terrifying!

The Real Horror Story: The Practitioner Who Goes It Alone
Imagine this: you need a healthcare provider to guide you through your fitness or healing journey. You find a skilled chiropractor or massage therapist who seems to have all the answers—except they’ve got one frightening flaw. They don’t believe in collaboration. They’re convinced they can take care of everything by themselves, without considering the benefits of a multi-faceted approach or reaching out to other professionals.

The problem isn’t in their intentions—they want to help, of course—but in their limited approach. By thinking they can do it all alone, they risk missing out on techniques from other disciplines that could make a real difference in your progress and valuable insights. You deserve a team effort when it comes to your health, not a solo act!

Why Networking Is the Real Magic Potion for Your Health
​The truth is, that no one practitioner has all the answers. The best results come when different experts work together to bring their unique skills to the table. Imagine the magic that happens when a chiropractor collaborates with a massage therapist or when a physical therapist joins forces with a nutritionist or fitness coach. It’s like crafting a perfect potion that addresses all your needs, helping you reach your goals faster and more effectively.

When professionals come together to share knowledge, you benefit from a comprehensive approach that considers every aspect of your health. Whether you’re managing pain, recovering from an injury, or striving to improve your overall fitness, the best outcomes come from a team that’s willing to learn from and support each other.

The Danger of "I Can Do It All" Thinking
The idea that one person can do it all is not just unrealistic; it’s a disservice to you, the client. Healthcare and wellness are complex fields, and they require a mix of expertise to truly make a difference in your life. When a practitioner tries to tackle everything on their own, they run the risk of missing out on critical information that could elevate your care.

I believe you deserve better than that. You deserve a team that’s always seeking out the best possible strategies to support your health journey, constantly learning, and open to collaboration. You should never have to settle for a provider who’s too afraid or too proud to seek help from others.

This Halloween, Let’s Celebrate Collaboration
As your coach, I’ve always believed in the power of a team approach when it comes to your well-being. That’s why I surround myself with a network of professionals who bring their perspectives and talents to the table. Whether it’s a chiropractor who understands your spine like no one else, a massage therapist who works wonders on those tight muscles, or a physical therapist who knows how to diagnose that nagging imbalance, together we create a web of support that’s all about YOU.

So, this Halloween, let’s avoid the truly frightening mindset of trying to do it all alone. Instead, let’s celebrate the magic that happens when experts come together, each adding their special ingredient to your personalized care plan.

My Rochester Area Go To List:

Chiropractor
Nicholas Prosser
Proactive Chiropractic6605 Pittsford-Palmrya Road #E9
Fairport, NY 14450
585-223-1580
Visit our website!

Massage Therapist
Michelle Mottshaw
Offering Limited IN Home Massages
Please Email M[email protected]

Physical Therapist 
MVPT 
Brett Stokoe PT, DPT
MVPT Fairport Clinic Manager
1350 Turk Hill Rd, Room 210
Fairport, NY 14450
P: 585-364-0136
F: 585-377-0134

Looking for a different area?  Please DM Me and I'd MORE Than happy to make a connection. 

​Happy Halloween, and remember—the real treat is knowing that you have a whole team on your side, working together to help you feel your best! 

Yours In Health, 
​Ajia Clancy ACE HC & PT

I can't stop laughing at my chosen photo for this blog.  

This is a long time running inside joke between a long-time client, and now friend, of mine.  During our 1ST Yearish together we started discussing Halloween Trick Or Treat Alternatives.. I have ZERO Children in my neighborhood, and he gets busloads.  He buys FULL Size candy bars!  Somehow this turned into if I had trick or treaters I would probably give them Mini salads...While I absolutely still don't have trick or treaters, IF I did, here are some creative and healthy alternatives for Halloween trick-or-treaters that are sure to bring smiles to the little ghosts, superheroes and witches, at your door.  (It's me, I'm witches..)

Books - For a truly unique treat, hand out books or comic strips. You can often find mini Halloween-themed storybooks in bulk, perfect for encouraging reading in a fun, seasonal way.

Bubbles - Who doesn’t love bubbles? Small bottles of bubble solution are perfect for handing out and can provide endless entertainment for kids of all ages.

Craft Kits - Halloween-themed craft kits are a unique treat idea that kids can enjoy long after Halloween night. From creating paper pumpkins to decorating foam ghosts, these kits provide an interactive experience that candy simply can’t match.

Coloring Books / Crayon Packs - Crayons or Halloween-themed coloring books are perfect for inspiring creativity. These treats can provide hours of entertainment and are a great way for kids to continue the Halloween fun long after the night is over.

Glow Brackelts/Sticks - Kids love anything that glows in the dark, and glow bracelets or sticks or are always a hit! They’re fun, perfect and safe for keeping little ones visible while they’re out trick-or-treating.  

Mini Toys and Trinkets - Small toys can be a great alternative to sweets. Consider items like:

• Bouncy balls
• Finger puppets
• Halloween-themed erasers or pencils
• Mini slinkies
• Spider rings

These trinkets often bring plenty of joy without the sugar rush and are often inexpensive - Think DOLLAR STORE.

Stickers and Temporary Tattoos - Halloween-themed stickers or temporary tattoos are a big win for kids of all ages. You can find a wide variety of designs featuring ghosts, pumpkins, and various spooky characters. Plus, they add an element of creative play and last longer than candy!

Vampire Teeth/Masks Plastic masquerade masks and vampire teeth are fun, reusable items that fit perfectly into the Halloween theme. Kids love wearing them, and they’re great for dress-up play even after Halloween.

Why Non-Candy Treats Are a Great Idea

• Encourages Activity and Creativity: Crafts, and toys encourage kids to be active and creative, keeping the Halloween spirit alive long after the night ends.
• Inclusive for All Kids: Many children have dietary restrictions, food allergies, or health conditions that prevent them from enjoying traditional candy. Non-food items make Halloween fun and more inclusive for everyone.
• Limits Sugar Overload: Offering alternatives helps balance out the mountains of candy that kids often accumulate, reducing the risk of sugar crashes and tummy aches.

This Halloween, let’s think outside the candy wrapper and give kids something that brings smiles long after the sweets are gone!

As a Certified Health Coach, Personal Trainer, and Cancer Exercise Specialist—and a cancer survivor myself—I provide specialized support that goes beyond fitness. I understand the unique challenges survivors face, from managing fatigue to rebuilding strength and mobility. My programs are tailored specifically for breast cancer survivors, ensuring safety and effectiveness at every step of your recovery. By working with someone who truly understands your journey, you’ll receive personalized care and guidance to help you regain your health, confidence, and overall well-being.

Here are some gentle breast cancer recovery stretches designed to promote flexibility and range of motion while helping to reduce tightness in the arm, chest, and shoulders. These stretches can be helpful after surgery or during recovery but always check with your healthcare provider before beginning any new exercise routine.

1. Pendulum Stretch

• Purpose: Loosens tight shoulder muscles and increases shoulder mobility.
• How to do it:
  • Stand with your unaffected arm resting on a sturdy surface for support.
  • Let your affected arm hang down, relaxed.
  • Gently swing your arm in small circles (like a pendulum), first clockwise and then counterclockwise.
  • Gradually increase the size of the circles as it feels comfortable.
• Reps: 10 circles in each direction.

2. Chest Wall Stretch

• Purpose: Stretches the chest muscles and relieves tightness.
• How to do it:
  • Stand facing a wall with your feet hip-width apart.
  • Place your forearm against the wall, with your elbow bent at a 90-degree angle.
  • Slowly turn your body away from the wall until you feel a gentle stretch in your chest.
  • Hold the stretch for 15-20 seconds, then relax.
• Reps: Repeat 2-3 times on each side.

3. Shoulder Blade Squeeze

• Purpose: Strengthens the upper back and improves posture.
• How to do it:
  • Sit or stand with your back straight and your arms by your sides.
  • Squeeze your shoulder blades together, drawing them down your back.
  • Hold the squeeze for 5 seconds, then release.
• Reps: Repeat 10 times.

4. Finger Walk Up the Wall

• Purpose: Increases range of motion in the shoulders.
• How to do it:
  • Stand facing a wall, about an arm’s length away.
  • Place your fingers on the wall at waist height.
  • Slowly "walk" your fingers up the wall as high as you can without pain, keeping your elbow slightly bent.
  • Hold the highest position for 10-15 seconds, then walk your fingers back down.
• Reps: Repeat 3 times.

5. Side Bend Stretch

• Purpose: Gently stretches the side of your body and increases flexibility.
• How to do it:
  • Sit in a chair with your feet flat on the floor.
  • Raise your right arm overhead, then gently lean to the left side, feeling a stretch along your right side.
  • Hold the stretch for 15-20 seconds, then switch sides.
• Reps: Repeat 2 times on each side.

It may seem silly to 'cool down' after stretching, but, now that you're relaxed take advantage!  

• Deep Breathing: Sit comfortably, take a deep breath in through your nose, and slowly exhale through your mouth. Focus on relaxing your shoulders and chest. Repeat 3-5 times.

These recovery stretches can help improve mobility and reduce stiffness in a gradual, and safe manner. It's important to move gently and stop if you experience any pain or discomfort.

Questions?  Never hesitate to ask!

When I had to schedule my 1ST Mammogram I immediately started to feel anxious. 

I AM THE Queen Of Anxiety.  

I started asking various 40+ girl friends and they each explained their different experiences and made me more confident about what I was walking into, (literally.) 

GrateFULL For my tribe.. but it made me wonder about those that may not have someone to ask. 

I figured I'd share my first experience because I believe that understanding the process can help ease those nerves!

Here’s what you can expect, step by step:

1. Before Your Appointment: Preparation
   • Scheduling: Mammograms are usually recommended starting at age 40, or earlier if you have risk factors. Schedule your mammogram when your breasts are least likely to be tender (typically the week after your period).
   • Avoid Deodorant, Lotion, and Perfume: These can interfere with the images, so it's best to skip them on the day of your mammogram.
   • Wear Comfortable Clothing: You’ll be asked to undress from the waist up, so a top and bottoms (rather than a dress) make it easier to change.
2. Arrival at the Clinic: Check-In and Preparation
   • Check-In: When you arrive at the imaging center, you’ll check in and may be asked to fill out a brief medical history form.
   • Changing: You’ll be taken to a private area where you’ll be given a gown to change into. You’ll only need to undress from the waist up.  The gowns are your typical hospital gown and no snap chat filter will make you look better in them so leave your phone and all of your personal belongings in the locker.  
3. During the Mammogram: The Procedure
   • Positioning:  You will literally walk into, or rather up to, a machine.  The technologist will position your breast on a flat plate, and another plate will gently but firmly press down to flatten the breast tissue. This can feel uncomfortable, but it's necessary to get clear images.  It honestly wasn't horrible.  
   • Taking the X-Rays: You’ll need to stay still for a few seconds while the technologist takes the X-rays. Each breast will be imaged from different angles (usually 2 images per breast).
   • Discomfort: The pressure might feel a bit uncomfortable, but it only lasts a few seconds. Let the technologist know if the pain is too intense.
4. After the Mammogram: What Happens Next
   • You’re Done! The procedure only takes about 20 minutes from start to finish.
   • Results: Depending on the clinic, you might get your results the same day or in a few days. If anything unusual is found, you may be called back for additional images or tests.

I think an important thing to mention here.. while I didn't get called back, many of my girlfriends did.  Turns out you can have dense breast tissue.  If this is the case sometimes additional imaging in is done.  Once you know if you have dense breast tissue or not,  you'll know what kind of mammogram to schedule for the following year.    

1. Follow-Up: Routine and Self-Care
   • Expect Some Soreness: It’s normal to feel a bit tender afterward, but this should subside in a day or two.  I personally did not feel ANY tenderness.  
   • Stay Vigilant: Regular mammograms are important, but continue to do monthly self-breast exams and attend follow-up appointments as recommended by your healthcare provider.

Your first mammogram can feel like a big step, but it’s an important one for your health.  To reward myself for being an adult I treated myself to a couple of new bras.  Pink.  Of course.

If you're nervous about scheduling or have questions I'm MORE Than happy to chat privately with you - just DM Me!    

In my 1ST 2024 blog, I proclaimed my New Year Ins & Outs Of 2024

January I delved deeper into my 1ST; Assertive Communication & Passive Aggression

March we focused on my 2ND; In: Digital Detox and Out: Screen Overload
​
May flowers brought my 3RD:  In Eco-conscious Living and Out: Single-Use Plastics

My birthMONTH is bringing one of the most important ones yet.. EmpowHERing Friendships.

As we step into the new year.. can I even say that during the 7th month of the year? ..there's a profound opportunity to reflect on our relationships and the connections that shape our lives.  Let's make a conscious effort to cherish and cultivate empowering friendships—those bonds that inspire, support and uplift us through life's journey.  Join us as we discover ways to explore the importance of empowering friendships and foster deeper, more meaningful connections.

Understanding Empowering Friendships:
Empowering friendships are built on mutual respect, support, and trust.  These are the relationships that celebrate each other's success, encourage personal growth, and provide a safe space for vulnerability.  Unlike superficial or toxic connections, empowering friendships boost our well-being, contribute to our overall happiness and enrich our lives.  In a healthy empowered relationship you can disagree, have space and not be offended.  These REAL relationships are enduring and are not predicated on always 'drinking the koolaid.'

Authenticity and Vulnerability
One of the cornerstones of empowering friendships is authenticity.  In 2024, let's commit to being our true selves with our friends, embracing honesty and vulnerability.  By sharing our dreams, fears, and struggles, we create deeper bonds and foster an environment where our friends feel comfortable doing the same.

Celebrating Differences
Empowering friendships celebrate and embrace differences.  Whether it's diverse backgrounds, unique interests or varying perspectives, these differences broaden our horizons and enrich our lives.  Let's appreciate and learn from the diversity within our friendships, recognizing that our friends' unique qualities contribute to the richness of our relationships.

Mutual Support and Encouragement
Empowering friendships thrive on encouragement and mutual support.  This year, make it a priority to be a source of positivity and strength for your friends.  Celebrate their achievements, offer a listening ear during tough times, and provide constructive feedback when needed.  Remember, true friends lift each other up and help each other reach their full potential.

Open Communication
Effective communication is key to any successful relationship, and friendships are no exception.  This year, practice honest and open communication with your friends.  Address conflicts head-on, be willing to listen without judgement and express your feelings clearly.  By fostering open dialogue, you can build a foundation of respect and trust and resolve misunderstandings.

Quality Time and Shared Experiences
In our fast-paced, digitally-driven world, it's easy to lose sight of the importance of quality time with friends.  Let's prioritize spending meaningful moments with those who matter most.  Plan activities that you both enjoy, whether it's a cozy night in with heartfelt conversations, a hike in nature or a weekend getaway.  Shared experiences create lasting memories and strengthen the bonds of friendship.

Setting Healthy Boundaries
Man.  I sound like a broken record here.. HEALTHY BOUNDARIES.  Empowering friendships also involve respecting and setting healthy boundaries.  Communicate and understand your limits, and be mindful of your friends' boundaries as well.  By doing so, you create a balanced and respectful dynamic that allows for individual growth and mutual support.

As we embark on the 7th month of the current year, (since I can't really say the new year..,) let's make a conscious effort to cherish and nurture empowering friendships.  By celebrating differences, embracing authenticity, mutual support, open communication, quality time, and setting healthy boundaries, we can cultivate relationships that inspire and uplift us.  ..and in today's world we NEED That.  Here's to deeper connections, stronger bonds, and the transformative power of empowering friendships. May your life be filled with cherished memories and meaningful moments with the friends who make our lives brighter!