🍑Focus: Glute activation, posture support, and strength
Time: 15–20 minutes
Equipment: Mat, Mini resistance band (optional.)

🔥 WARM-UP (5 MINUTES – GLUTE & CORE ACTIVATION)
1. Pelvic Tilts on Floor (10–12 reps)
Lying on your back, knees bent, feet flat. Gently tilt the pelvis to flatten your low back to the floor. Exhale as you tuck, inhale to release. Wakes up your core-glute connection.
2. Glute Bridges (2 x 10)
Press through your heels and lift your hips. Hold for 2–3 seconds at the top. Squeeze glutes. Lower with control.
➡️ Add band above knees for more activation.
3. Quadruped Fire Hydrants (10 each side)
On hands and knees, lift one knee to the side, keeping the core stable.
➡️ Think "lift from the glute, not momentum.”

💪 MAIN SET (10–12 MINUTES)
1. Banded Side Steps (2 x 10 each direction)
Stay low in a half squat, step side to side.
➡️ Keep tension in the band, spine long, core engaged.
2. Glute Kickbacks (12 each leg)
In all fours or standing with hands on a wall. Extend leg straight back, squeeze the glute at the top, no arching.
➡️ Think long, not high.
3. Wall Sit with Heel Lifts (2 x 30 seconds)
Slide into a wall sit, feet hip-width. Lift one heel at a time while staying stable.
➡️ Light up your glutes and calves while challenging balance + control.

🌿 COOL DOWN (3–5 MINUTES)
1. Supine Figure 4 Stretch (Hold 30–45 sec/leg)
2. Seated Forward Fold with Wide Legs
3. Breathe & Reset: 4-Count Box Breathing (1 min)

💡 COACHING TIP:“Don’t just ‘do’ the movement--feel the muscle. Intentional glute work reduces back pain, improves your seat, and rewires your entire riding posture.”

​Questions on how to do any of these?  DM Me!  That's what I'm here for!

🪖​Time: 30–40 minutes
Level: Intermediate–Advanced (modifications provided)
Goal: Improve cardiovascular endurance, speed, and stamina
🔥 WARM-UP (5 minutes)Gradually increase intensity:

• 0–2 min: Walk at 3.5–4.0 mph
• 2–4 min: Light jog at 4.5–5.5 mph
• 4–5 min: Dynamic leg swings (off treadmill) + walking lunges (optional)​

🧘‍♀️ COOL DOWN (5 minutes)

• 2 min walk at 3.0–3.5 mph (0% incline)
  
• 3 min off-treadmill stretches:
  
  • Standing quad stretch
    
  • Hamstring stretch
    
  • Hip flexor lunge
    
  • Calf stretch on incline
    
  • Deep breathing
    

Why Changing Your Routine is Essential for Progress
We’ve all heard the phrase, “If it ain’t broke, don’t fix it.” But when it comes to fitness, sticking to the same routine for too long can actually hinder progress, even increase the risk or injury, and lead to plateaus. Our bodies are incredibly adaptable, which means that in order to continue seeing results—whether it’s building strength, enhancing flexibility, or improving endurance—we need to consistently challenge ourselves in new ways.
Why You Should Change Your Routine
1.. Avoid Mental Burnout
Doing the same workout day after day can become monotonous. Introducing variety keeps things exciting and fresh, making it easier to stay engaged and motivated with your fitness journey.
2. Improve Overall Fitness
​A well-rounded fitness regimen should include endurance, flexibility, mobility, and strenght. If you only do one type of workout (e.g., weightlifting but no cardio), you may be neglecting other important aspects of fitness. A varied approach ensures you develop balanced strength and functional movement patterns.
3. Break Through Plateaus
When you perform the same exercises repeatedly, your body becomes efficient at them, leading to fewer gains over time. By introducing new movements or tweaking your current exercises, you challenge different muscle fibers and force adaptation.
4. Prevent Overuse Injuries
Repeating the same motions over and over can lead to overuse injuries, particularly in joints and tendons. Changing your routine helps balance muscle engagement and reduces repetitive stress on specific areas.

Try This Fresh Workout PlanLower Body Workout

• Bulgarian Split Squats – 3 sets of 10 reps per leg (targets one leg at a time, improving balance and unilateral strength)
• Single-Leg Deadlifts – 3 sets of 12 reps per leg (engages the core and enhances stability)
• Step-Ups with Dumbbells – 3 sets of 10 reps per leg (mimics real-life movements and activates stabilizing muscles)

Upper Body Workout

• Incline Dumbbell Press – 3 sets of 8-10 reps (targets upper chest and shoulders with a greater range of motion)
• Pull-Ups or Assisted Pull-Ups – 3 sets of 6-10 reps (activates more muscles and improves grip strength)
• Hammer Curls – 3 sets of 12 reps (works both biceps and forearms for more functional strength)

Core & Functional Movements

• Plank with Shoulder Taps – 3 sets of 20 taps (engages the entire core and improves stability)
• Woodchoppers with a Cable or Medicine Ball – 3 sets of 12 reps per side (incorporates rotation with resistance for real-world strength)
• Dead Bug Exercise – 3 sets of 15 reps per side (protects the lower back while engaging deep core muscles)

Final Thoughts
Changing your routine doesn’t mean you have to start from scratch. Small tweaks to your current exercises or swapping out movements can make a world of difference in how your body adapts and progresses. By keeping your workouts dynamic and engaging, you’ll not only achieve better results but also enjoy the journey along the way.
Try this fresh workout plan and see how it feels!
Let me know in the comments what exercises you swapped out and how your body responded to the change.

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!

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!

New Year Same Themed Workouts. 

'Enjoy' This N.E.W. Y.E.A.R. Bodyweight 2024 Workout.. might as well call it a New Year AB Workout but ..  We'll see what you think.   

Navasana - Boat Pose
1 set x 24 sec
Elbow Plank
1 set x 24 Seconds
Wall Sit
1 set x 24 Seconds
Ys
1 set x Ys x 24
Elbow Side Plank
1 set x Left 24 Seconds
Elbow Side Plank
1 set x Right 24 Seconds
Ab Crunch
1 set x 24
Reverse Crunch
1 set x 24

Instructions:

1.  When performing this exercise, ensure your knees don’t move forward past your toes.

2.  Try to keep your knees at 90 degrees and hold.

Instructions:

1.  For this corrective exercise, it’s important to keep your shoulder blades back and down. It’s called scapular setting.

2.  The “Y” is out at 45 degrees, again put your shoulder blades down.

3.  To do this exercise, you lie down forward.

4.  Set your shoulder blades and lift your arms above the ground.

5.  Repeat. 

Instructions:

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.. ​

Instructions:

1.  Lie on the floor and bend your knees so they are at 90 degrees.

2.  Start by curling your hips off the floor and reach your legs up toward the ceiling.

3.  Pause, and slowly return to starting position.

I can't remember exactly what inspired this workout.. perhaps the fact that I have a military family? 

The following workout is a collaboration of the different military branches and their required physical fitness test exercises,  minus the cardio.  

Circuit of 3 rounds
Push Up
15
Sit Up
15
Repeat new round

Circuit of 1 round
Push Up
1 set x 14
Ab Crunch
1 set x 15
Push Up
1 set x 13
Elbow Plank
1 set x 30 Seconds
Hand-release Push-up
1 set x 12
Dumbbell Deadlift
1 set x 15
Medicine Ball Squat & Throw
1 set x 15
Farmer Walk
1 set x On Treadmill For 0.02 Miles
Hanging Leg Raise
1 set x 15

Instructions:

1.  Lie on your back on the floor with your feet shoulder width apart.

2.  Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head.

3.  Lower your body back to the floor.

​4.  Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.

Instructions:

1.  Lie on your back on the floor with your feet shoulder width apart.

2.  Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head.

3.  Lower your body back to the floor.

​4.  Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.

Instructions:

1.  Lie face down on a mat with elbows resting on the floor next to your chest, palms facing forward 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.

4.  Repeat.

Instructions:

1.  Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight.

2.  Push your body upwards and straighten your arms.

3.  Lower your body returning past the starting position, fully resting your chest on the floor, lift both hands off of the floor.   

4.  Repeat.

Instructions:

1.  Holding the ball with both hands, just under the chin and against your chest, take a squat, feet about shoulder-width apart.

2.  Stand straight keeping legs straight, as you do this, throw the ball up.

3.  Return to a squat position, as you do this, catch the ball.

4.  Repeat.

Instructions:

1.  Stand upright holding dumbbells with your arms straight by your sides.

2.  Walk forward as far as you can while holding the dumbbells.

3.  Move for a given distance, typically 50-100 feet, as fast as possible.

​Instructions:

1.  Hang from a pull-up bar.

2.  Start by using your abs to bring your knees up until your waist. Pause, and slowly return to the starting position.

3.  Repeat.

Ahh… Mud is in the air.  Well, for dog & horse owners.  For normal people, spring is in the air.  

As the winter season changes to the spring season, we are gifted the opportunity for new beginnings, new routines, and optimistically even more time outside.  

As we begin spring cleaning here are a couple of tried and true exercises that volunteer as tribute to be swapped out. 

​
Plank Challenges

There is nothing more cringy than a plank challenge.  One of my colleagues said it best, “If someone challenges you to hold a plank for minutes, say ‘No!’”  and then run away.  It’ll be good for your step goals.  

As my clients know I love a good themed workout.  Enjoy, or don't, this year's NEW Year Workout...each and every single one of the 23, yes, 23 repetitions.  Hate it?  Love it?  Leave a comment.  

Instructions:
​
1.  Placing your hands closer together on a barbell, or holding your bands or dumbbells as close as possible, set your knees with a soft bend, hips back and chest up while you perform the bicep curl.

2.  Keep your elbows tucked in while curling.  Repeat 23 times.  

Instructions:

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.   Hold for 23 seconds. ​

Instructions:
1. Start by standing with feet shoulder-width apart.

2. Reach your hands down towards the mat, and slowly walk your hands all the way out to a plank position.

​3. While keeping your hips in line, and abdomen tight, walk your hands all the way back up to the standing position.  Repeat 23 times. 

Instructions:

1.  For this corrective exercise, it’s important to keep your shoulder blades back and down. It’s called scapular setting.

2.  The “Y” is out at 45 degrees, again put your shoulder blades down.

3.  The “I” position is the most challenging, it’s straight up overhead.
​
4.  “T” is at 90 degrees shoulder blades down.

5.  To do this exercise, you lie down forward.

6.  Set your shoulder blades and lift your arms above the ground.

​7.  Pick the one that’s suited for you and your capacity to hold your shoulder blades in place.  Repeat 23 times.  

Instructions:
1.  When performing this exercise, shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat.

2.  Be sure not to strain your neck by moving your head forward.  Repeat 23 times.  

Instructions:

1.  Get into the top position of the push-up, holding on to a dumbbell in each hand with arms shoulder-width apart, arms straight.

2.  Lower your body with chest touching the floor.

3.  Push your body upwards and straighten your arms. At the top, pull one dumbbell off the floor and push your elbow back, contracting your shoulder blades.

4.  Return to starting position. Repeat 23 times and alternate.