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
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! 🎁
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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! The G.R.A.T.E.F.U.L.L. workout can be a fantastic way to blend gratitude with fitness, making each move an expression of appreciation for the body, mind, and spirit. Here’s a workout where each letter represents a concept or exercise, aimed at keeping the session both dynamic and fulfilling. Let’s break it down: G – Grounded Glute Bridges
T – Tuck Jumps or Toe Taps
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:
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
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
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:
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! This year marks a significant milestone in my career and life—14 years in business. As I reflect on this journey, I am filled with gratitude, pride, and a renewed sense of purpose. What began as a dream has evolved into a mission of empowerment, touching the lives of countless individuals along the way.
The Beginning: Turning a Dream into Reality In 2010, with the encouragement of one BAD ASS Lady Boss Friend, I embarked on this entrepreneurial journey and took a leap of faith. I was driven by a belief that I could create something meaningful, a desire to make a difference, and a passion for helping others. Starting a business is never easy, and there were moments of doubt, fear, and uncertainty. But each challenge was met with determination, and every setback became a stepping stone to growth. Empowering People: The Heart of My Mission From the very beginning, empowering others has been at the core of what I do. Whether through coaching, mentorship, or simply offering a listening ear, my goal has always been to help people achieve their goals and realize their potential. Over the years, I have had the privilege of witnessing incredible transformations—individuals achieving success, finding the confidence to pursue their dreams, and overcoming obstacles. These moments of empowerment are the lifeblood of my work. Seeing someone I’ve worked with thrive, whether it’s in their career, health, or personal life, reaffirms my belief in the power of encouragement, guidance, and support. It’s a reminder that we are all capable of more than we realize, and sometimes all it takes is a little push in the right direction. Challenges and Growth: Lessons Learned No journey is without its challenges, and mine has been no exception. Over the past 14 years, I have faced obstacles that pushed me to grow in ways I never anticipated and tested my resolve. From balancing the demands of business ownership with motherhood and personal responsibilities to navigating the ups and downs of the economy, each challenge has been a learning opportunity. One of the most valuable lessons I’ve learned is the importance of resilience. There have been times when I questioned whether I was making the right choice, when progress seemed slow, or when things didn’t go as planned. But through it all, I’ve learned to keep moving forward, to stay focused on my mission, and to trust the process. This resilience has not only deepened my commitment to empowering others to persevere through their challenges but also strengthened my business. Celebrating the Wins: Big and Small While the journey has had its share of challenges, it has also been filled with incredible wins—both big and small. Celebrating these victories is important because it motivates us to keep pushing forward and reminds us of how far we’ve come. One of the greatest joys of these past 14 years has been seeing the impact of my work on the lives of others. Every breakthrough, every moment of empowerment, every success story is a win worth celebrating. And it’s not just about the major milestones; it’s about the everyday victories—the moments when a client overcomes a hurdle they once thought impossible, realize their potential, and takes a bold step toward their goals. Looking Ahead: The Future of Empowerment As I celebrate this 14th anniversary, I am filled with excitement for the future. There are still so many lives to touch, opportunities for growth and impact, and so much work to be done. I am more committed than ever to continuing this journey of empowerment, helping others unlock their potential, and making a difference in the world. The past 14 years have been an incredible adventure, and I am deeply grateful to everyone who has participated in it. To my clients, family, friends, and supporters—thank you for believing in me and for being a part of this journey. Your encouragement, partnership, and trust, have made all of this possible. Here’s to the next chapter of empowerment, growth, and making a difference. I can’t wait to see where this journey takes us next! In my private FB Group every Monday I share a Self-care check-in with my people.
Last Monday, just 3 days before my 42ND Birthday, the Self-care check-in really resonated with me. FOCUS: Notice the changes your body goes through without labeling them as good or bad. How can you better appreciate the miracle of your body? WOW. The public responses were amazing - and positive! The private responses and subsequent big, validated, emotions following were REAL. Body Dysmorphia is REAL. Many of us struggle with it and I think it's helpful to create a safe community where we can discuss, validate, and challenge ourselves. I decided to challenge myself by writing my body a letter. Dear Body, I’m writing this letter to express my deepest gratitude and admiration for all that you have endured and accomplished. As a 42-year-old cancer survivor, competitive equestrian, business owner, and mom, you have been the steadfast vessel through countless challenges and triumphs. First and foremost, I want to thank you for your incredible strength and resilience. From battling cancer and navigating the complexities of recovery, to overcoming COVID and continuing to chase my dreams, you have proven time and again that you are a warrior. Your ability to heal, adapt, and push through adversity is nothing short of extraordinary. Your endurance on the equestrian field, showing up for every ride, every competition, and every training session, speaks volumes about your power and grace. You have carried me through moments of victory and times of doubt, always pushing forward with determination and courage. As a business owner and mom, you juggle countless responsibilities with unwavering dedication. You handle the demands of running a business, managing a household, and raising a family with a level of grace and tenacity that I deeply admire. Your ability to balance these roles while maintaining your own well-being is a testament to your strength and versatility. Hosting summer parties and creating joyful memories for family and friends is another testament to your vitality and enthusiasm. You embrace these moments with an open heart and a generous spirit, bringing light and happiness into the lives of those around you. I want to acknowledge the hard work you put in every day. The early mornings, the late nights, the physical and emotional strains – you handle them all with resilience and grace. Your ability to recover, to adapt, and to thrive is a true marvel. So, thank you. Thank you for being my steadfast companion through all the highs and lows. Thank you for carrying me through every challenge and celebrating every victory. You are my greatest asset, and I am endlessly grateful for your strength, endurance, and unwavering spirit. Here’s to continuing this journey together, with appreciation and love for all that you are and all that you do. With deepest gratitude, Ajia I'd like to extend the offer to a FREE Private conversation to discuss how YOU Feel about YOUR Body. Please don't hesitate to reach out. You're not alone. 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! |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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