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 Navasana Instructions 1. Sit on the floor with the knees bent and the heels touching the floor. 2. Cross your arms on the chest and keep them relaxed. 3. Hinge at the hips so that your torso leans back to a 30-degree incline (or lean back as far as possible while keeping the back straight). 4. You MAY Progress to "Full" Navasana Or Boat Pose if you feel comfortable. Elbow Plank 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. Wall SitInstructions: 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. Y RaisesInstructions: 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. Elbow Side PlankInstructions: 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.. Ab CrunchInstructions: 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. 3. Repeat Reverse CrunchInstructions:
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.
0 Comments
During the period between Christmas, (OK Perhaps it started before Christmas,) and New Year's, it's common for people to indulge in festive foods and take a break from their regular routines. We're all guilty, Here's some advice I'll be practicing while I preach to you for maintaining a balance between enjoying the holiday season and taking care of your well-being:
Need help focusing on making positive choices and setting achievable health goals? DM Me. I'm accepting TWO New clients in February and ONE in March. For the 8TH Consecutive year I've had the pleasure of adopting someone, or someones for Christmas. It's a tradition that my family, and many of my friends and clients participate in. Expressing gratitude through this act of kindness is a heartwarming and meaningful way to spread joy during the holiday season.
You're MORE Than welcome to join our Elf gang, OR, you can start your own elf gang. Other than glitter, Mariah Carey on repeat, and tinsel, here's a guide on how you can start this:
A long time client of mine and I have a running inside joke that I hand out mini Dole Salads to Trick Or Treaters. I'm not that mean. I just leave my light off instead. All joking aside, offering healthy Halloween candy alternatives can be a fun way to promote a more balanced and nutritious approach to this holiday. Here are some creative alternatives to traditional Halloween candies:
Dried Fruit Or Raisins: Dried fruit or raisins can be a chewy and sweet option that's healthier than candy. Mini Dark Chocolate Bars: Instead of milk chocolate, provide mini dark chocolate bars with a high cocoa content. Dark chocolate contains antioxidants and is lower in sugar Pretzels: Mini bags of whole-grain pretzels or pretzel sticks can be a salty alternative to sweets. Popcorn: Hand out individual bags of lightly seasoned or plain air-popped popcorn. It's a whole-grain snack that can be a hit with kids Glow Bracelets Or Sticks: Give out glow bracelets or sticks, which can add a fun and safety element to Halloween night. Mini Toys, Stickers, Temporary Tattoos: Instead of edible treats, consider giving out non-food items like Halloween-themed mini toys, stickers, or temporary tattoos. Kids often enjoy these just as much as candy.. Remember to be mindful of any allergies your trick-or-treaters might have and provide alternative options accordingly. While it's perfectly fine to have some traditional Halloween candies available, offering a mix of healthier alternatives can help kids and parents make better choices during this sweet-filled holiday Happy & Safe Halloween from our Home to yours! While the month of October is recognized as Breast Cancer Awareness Month globally, it should be recognized daily. A simple Google search presents some terrifying numbers.. 1 in 8 women in the United States will be diagnosed with breast cancer in her lifetime. In 2023, an estimated 297,790 women and 2,800 men will be diagnosed with invasive breast cancer. Awareness and education of facts and statistics surrounding breast cancer is the 1ST Step to empowering individuals to make informed decisions about their health. Here are ways you can get involved and promote breast cancer awareness:
Being a cancer survivor inspired me to not only pursue a career as a Health Coach and Personal Trainer, but to also become a Cancer Exercise Specialist. I possess the practical skills needed to guide patients though treatment into recovery and long-term survivorship Are you a survivor? I'd LOVE To share your story.. DM Me. As I sit down to write this blog post..OK OK I'll be honest I'm standing at my kitchen island jamming out to 90' Music. Regardless of my music choices, I can't help but feel an overwhelming sense of gratitude and pride. Thirteen years ago, I embarked on a journey that would forever change my life – I became my own lady boss. Today, as I reflect on these incredible 13 years, I want to share the highs, the lows, and the invaluable lessons in between that I've learned along the way.
The Beginnings Back in 2010, I chose to walk about from a sexiest and toxic work environment and I took a leap of faith and decided to turn my passion for fitness and well-being into a profession. Little did I know that this decision would lead me on a path filled with challenges, personal growth and triumphs. Becoming a Virtual Health Coach and Personal Trainer was not just about a career change; it was a transformation of my identity. It was empowering. The Highs One of the most rewarding aspects of being my own lady boss has been the ability to witness the positive impact I've had on people's lives. Helping clients achieve their fitness goals, lead healthier lives and overcome obstacles has been a constant source of inspiration. The recognition I received in 2021 as the Best Female Personal Trainer and Best Virtual Personal Trainer in Rochester, NY, was not just an award; it was a validation of the hard work and dedication I put into my craft. The daily sense of empowerment is unmatched. The Lows How could their be lows to being your own Lady Boss? Well.. the joke is when you own your own business you get to choose what 8, 12, 16 hours a day you work. Want to take tomorrow off? What other days will you have to over book yourself? In all honestly the hardest, the lowest part, is when you care more about a client then they care about themselves. My passion, while being one of my greatest attributes, is also my biggest flaw. I care deeply and passionately and when I have a client that doesn't see their potential it scars me for a long after they have fallen off my schedule. Embracing Adventure We all know I love a good adventure. Life is an adventure, and I've always been an adventurer at heart. Traveling and experiencing the world, and pushing my boundaries have been essential to my personal growth. These adventures have not only broadened my horizons but have also enriched my ability to connect with people from all walks of life. Military Life and Family As a military wife and mom, I've learned the true meaning of adaptability and resilience. Balancing the demands of my career with the challenges and joys of military life has been an incredible journey. My family's unwavering support has been my anchor in the storm, and I couldn't be more grateful. Passions Beyond Fitness While my profession is a significant part of my life, I've always believed in the importance of balance. Outside of work, I've embraced the world of equestrian sports and competed fiercely, and found solace in the companionship of my dogs and horses. These passions have not only enriched my life but also shaped my character. As I celebrate 13 lucky years of being my own lady boss, I want to express my gratitude to all those who have been part of this journey. To my family, friends and clients, your belief in me and support have been my driving force. To anyone considering taking a leap of faith into entrepreneurship, I encourage you to celebrate the victories, embrace the challenges, and stay true to your passion. The road may be winding, but it's the journey that truly matters. Here's to the next 13 years of growth, learning, and making a positive impact on the world. Thank you for being part of my incredible journey. Cheers to the lady boss, (or just plain BOSS,) within all of us! Summer is a great time to engage in dog-friendly activities that both you and your furbaby can enjoy. Besides daily walks, here are some of Piper & Ella's favorites.
What are YOUR Fav Dog-friendly activities? Comment below! During the summer months, it's essential to be mindful of the heat and take precautions to keep your dog comfortable and most important, safe. Dogs are susceptible to heatstroke and other heat-related illnesses, so it's crucial to follow these temperature guidelines:
Summer can be an enjoyable season, but it also brings its own set of health challenges. So you can make the most of the season while staying healthy and safe, here are some essential tips and items to consider:
Remember that every individual's health needs are unique, so consult with your healthcare provider if you have specific concerns or health conditions that require extra attention during the summer months. Enjoy the summer safely by being proactive about your health and well-being. What are you summer favs? Please share! It's officially horse show season.
At the time of this writing Matt, Bellavista Illumination, "Thea," and I are on the way to Young Horse Show Qualifiers at Loc Moy, in Adamstown, Maryland. Matt is driving, because it's the only time I allow him to drive 'my' truck, our favorite Amazon station is blaring, our Rtic cooler is FULL and I think we put Thea on the trailer before we left. Making healthier choices when possible while horse-showing is important to ensure your well-being and maintain optimal performance. After all the money and time you invest leading up to a show, the last thing you need is to pass out or worse, be stuck in a horse show porta potty on a 90 degree day.. Here are some tips to help you make healthy choices during horse shows: 1. Get Adequate Rest: Lack of sleep can negatively impact your focus, overall performance and reaction time. Prioritize getting enough sleep each night to support your mental and physical well-being. 2. Stay Hydrated! Drink plenty of water <-- WATER NOT Alcohol, and limit caffeine or sugary drinks, throughout the day to stay hydrated. While it may be tempting to rely on excessive coffee or energy drinks during long show days, these beverages can lead to dehydration and energy crashes. Dehydration can negatively affect your energy levels and overall performance. Carry a water bottle with you and refill it regularly. If you are using the venue's water make sure to ask if it is for 'human' consumption. For example, Loc Moy does not have 'human' safe water. 3. Eat Balanced Meals: Aim for balanced meals that include a combination of vegetables and fruits, whole grains and lean proteins. Avoid relying on fast or processed foods, which are often high in sugars and unhealthy fats. Plan and prepare your meals in advance, if possible, to have healthy options readily available. 4. Snack Smart: Avoid sugary snacks and opt for nutrient-dense options that provide sustained energy. Pack healthy snacks such as fresh fruits, nuts, granola bars or yogurt to keep you fueled between classes. 5. Stay Active: Depending on if you have an assigned ride time or not, horse showing is often similar to the military in that it involves, 'Hurry UP! ..and wait..' Keeping your body active helps maintain circulation and energy levels. Take breaks to walk around, stretch, or even engage in a short workout. All my competitive equestrians have access to standing workouts they can do anywhere. With long periods of sitting or standing, it's crucial to incorporate physical activity into your routine. 6. Manage Stress: Horse shows can be stressful. Let's be honest. Horses are stressful. I recommended hamsters over horses. Create space to engage in activities that help you reduce anxiety and unwind. It's important to find healthy ways to manage stress. Practice relaxation techniques such as deep breathing, meditation, or yoga. 7. Prioritize Mental Health: Horse showing can be mentally demanding, so take care of your mental health. Practice self-care activities like journaling, listening to music, or spending time with loved ones. Seek support from family, friends, or professionals if needed. Remember, if horse showing isn't fun anymore.. take a break! 8. Stay Organized: Plan your schedule, grooming routines, and meals in advance to avoid last-minute stress and unhealthy choices. Being organized allows you to focus on your well-being and make better decisions overall. Personally I am a HUGE Fan of Trello.com. I have boards for clinics, dressage shows, in-hand classes.. you name it. 9. Sun Protection: Protect yourself from the sun's harmful rays by wearing sunscreen, sunglasses, a sunshirt and a hat. Excessive sun exposure and sunburns can lead to discomfort and long-term damage. Remember, making healthy choices is not just beneficial during horse shows but also promotes long-term well-being and performance. Listen to your body, make choices that align with your goals, and prioritize self-care. Any tips you want to add? DM Me! |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
July 2024
Categories
All
|