'Tis the season. We live in a world where we go from Halloween to Christmas faster than a narcissist loses their shit over being called out on their actions. It's a wild ride. We are thrown from one extreme to the other so fast that we forget to create space for ourselves and focus on what matters. Gratitude.
'Tis the season for gratitude everyone and it seems that some of you have forgotten that. Well, lemme enlighten you people. If you choose to not be grateful for what you have right in front of you, you are setting yourself up for a world of disappointment, heartache, and a victim mentality. I challenge you to read the rest of this blog with an open mind and try a thing or two. Who knows, by the time you've untassled your tinsel, maybe, just maybe, you'll be less stressed and more blessed.
1. Change the way you think.
Ikikik.. easier said than done. Trust me. I KNOW. I understand. I challenge you to begin to shift your focus from lack or, “The Gap,” to an abundance or, “The Gain.” There is a fab book my husband & I started reading called The Gap & The Gain by Dan Sullivan. We started to read it way back when for a multitude of reasons. WE are always striving to be better parents and I am always striving to be a better business professional and coach. We are also both highly ambitious which is both a blessing and a curse. It really drove home that unsuccessful people focus on what they don’t have or, “The Gap,’ while successful people focus on what they do have or, “The Gain.” The book comes complete with homework assignments, and I have one for you..
Start a gratitude journal.
Each day for one week, write down 1 to 3 things you are GrateFULL For. These 'things' could be things that made you content, happy, or proud. If you feel compelled, also write down how these things came into your life. At the end of the week, create space for yourself to reflect on how you feel. Do you feel less stressed? Do you feel more grateful? Is there a mood shift occurring?
2. Choose a Gratitude reminder.
A gratitude reminder is anything you choose that you will see several times a day. It will remind you to be grateful. The gratitude reminder could be artwork, a picture, a sign, again, whatever YOU Want it to be. I am not so secretly OBSESSED With capturing memories/moments with photos, whether I am the photographer or not. Certain photos hold a LOT Of meaning to me. I often have these converted into artwork to be hung around my home. Some of my favorites are obvious; our wedding photo, one of Matty’s Senior photos, and a candid a dear friend captured of my husband and I at my sister’s wedding. I have had these converted and hung around our home and every single day when I see them, I am reminded of how grateful I am to have this family I have. I am reminded why I work so hard and will continue to work hard. Now onto your homework assignment.
Choose YOUR Gratitude Reminder.
Remember; this is anything YOU CHOOSE it to be! If you feel comfortable, share what it is in the comments below or via social media and tag me in it! ..and remember every time you see it think of something that you are grateful for.
The word meditate gets thrown around like confetti on New Year’s. Traditional meditation would consist of finding a quiet place to lie or sit, with your eyes closed, and focusing on your breathing, while you clear your mind, and let your thoughts go for several minutes. I am bad at meditation. Extremely bad. I think my meditation record is about 41 seconds. Then I start thinking about that one time in 2006 when I was 23 and I did that thing and than that one time last month when I said what I said and then I wonder if forgot to pack something for our upcoming vacation... You see why I'm bad at it? Gratitude meditation actually encourages you to actively think. Well. Sign me up because that is precisely what my brain was put on this earth to do. Think. Think more. Over think. This is the time to think about those, ‘things,’ I previously mentioned, but you don’t have to write them down.
Find a quiet or loud place to lie, sit or stand, with your eyes closed or open, and focus on your breathing or don't, (just keep breathing,) and go crazy with thoughts of gratitude. What big or small, experiences, past or present, people or things in your life are you grateful for?
I truly hope you are able to create space for yourself and practice at least one of these gratitude challenges and feel less stressed and more blessed. Life IS Good my friends.
The scary part about this workout is how bad!ss you'll feel afterwards. A stability ball, barbell or dumbbells and a mini band is all you need for this killer workout. <--See what I did there? Coach by day, comedian by night. Many of these pieces of equipment, costume included, can be found on Amazon.com. I don't get paid endorse Amazon but I should. For my clients I am able to purchase all fitness equipment directly through the retailers at cost for you. As always, any questions on how to torture yourself more just DM Me. Happy to help.
Stability Ball Jack Knife
1. Start in push-up position, but with your shins on a fitness ball.
2. Your body should form a straight line from ankles to head.
3. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.
4. Pause, and return to the starting position. Repeat 13 times.
1. Start by pressing up the barbell with your grip less than 12 inches apart.
2. Slowly lower the barbell towards your head, pause, and raise the barbell again. Repeat 13 times.
1. Stand and hold a barbell or one or two dumbbells with palms facing in.
2. With your back straight and knees locked, bend your body at your waist and lower down to the floor.
3. Then straighten up while still holding the dumbbells at arms length. This is a very difficult exercise and is not meant for beginners. Repeat 13 times.
Mini Band Monster Walks
1. Start by placing the band around the ankles of both legs.
2. Soften your knees, and step one foot out to the side, then slowly step your opposite foot in the same direction.
3. Keep an upright posture, and try to avoid dragging your feet.
4. Repeat on the other side. Repeat this for 40 seconds.
Once the idea for this blog came together I was wildy excited for an excuse to purchase another Halloween costume to add to my collection. I also had the perfect spot for the creation of the pictures: the spider room. Actually it's my son's game room. It might as well be a spider room because that's were a majority of the population lives. See if you can find any in the pictures below. In addition to spider searching, try theses exercises. As we already know from my blog 4 Core Exercises For Equestrians the Stability Ball Dead Bug can be performed without the Stability Ball. These 4 exercises take less than 8 minutes so you can sneak them into your scary busy schedule. As always, any questions just DM Me. Happy to help.
1. Support your body off the floor, resting on your toes and elbows.
2. Raise one foot off the floor, bending at the knee bring it to your elbow while remaining in the plank position.
3. Return your foot back to starting position.
4.Repeat on the other side. Alternate sides with each rep. Repeat 13 times.
Stability Ball Dead Bug
1. When performing this exercise, you'll want to keep your abdominal pulled in. Belly button to your spine!
2. If you have a small towel, place it under your lumbar spine. This will help you maintain neutral spine and give you something to push against while performing the exercise.
3. Begin lying on your back while squeezing the ball between your knees and your arms. This will be your starting position.
4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg towards the ground. Only go as far as you can to maintain your back against the ground. And move the opposite hand towards the ground above your head.
5. Your lumbar position must be maintained against the towel throughout the exercise.
6. Keep your abdominals drawn in and tight, and return the moving leg and arm to the starting position. Repeat 13 times on each side.
Spiderman Push Up
1. Start in the top position of a push up with your arms straight.
2. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor.
3. Push back up to the top position.
4. Repeat with the other leg to the other elbow. Make sure to perform one rep on one side, then switch to the other side. Repeat 13 times on each side - YES 26! Push ups!!
1. Start in the top position of a push up with your arms and legs straight.
2. Step one foot forward to your hand, bending at the knee, keeping the other leg straight.
3. Return to starting position.
4. Alternate sides with each rep. Repeat 13 times each side.
I coach many equestrians. One of the most common weaknesses I see, whether from the casual pleasure rider or the Grand Prix dressage rider and everyone in between is a weakness in the core muscles. I have put together 4 core exercises that I highly recommend to improve your riding strength These 4 exercises take less than 8 minutes, leaving you plenty of time for barn chores. So no excuses. Any questions, or other riding issues you're having, just DM Me. Happy to help.
1. Lie face down on a mat with elbows resting on the floor next to your chest, palms facing up or in a fist position, feet together.
2. Push your body off the floor in a push-up position with your body resting on elbows or hands.
3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position. Repeat 2 times.
1. When performing the side plank, ensure that your body is in a straight line and your supporting elbow is underneath your shoulder.
2. Squeeze your glutes to keep your hips forward in line with your body.
3. Once in position and you have a nice straight line down your body, hold for 15-30 Seconds. Repeat 2 times on each side.
1. Lie face down, legs straight, feet together, arms out straight above your head on a mat.
2.Squeeze your glutes to slowly raise your legs and arms, as well as slowly arching your back.
3.Return to starting position. Repeat 15 times.