Move of the Month: Curl and Press

I hope the weather where ever you are is as beautiful as it is in Southern Ontario.

I was clever enough to twist my ankle on Friday afternoon, so I have been trying to take it easy for a few days. However, I couldn't resist heading outside today for a walk.  It was glorious.

If you are thinking about taking your workout outdoors today, you have come to the right place.  This month's move is the curl and press.  It is a compound exercise, which involves multi-joint, multi-muscle movements.

Performing compound exercises has many benefits such as:

• Allows for a shorter workout time
• Improves joint stability and balance
• More muscles used = more calories burned
• Allows you to keep your heart rate elevated

As always, check with your Doc before you start any exercise program and always listen to your body and modify as needed.

5 Ways to Find Balance

Happy Tuesday!

This is that time for year where many of us find ourselves short on time. Between shopping and preparing for the holidays, work and other obligations, we are frantically trying to manage our time and find balance (Read: sanity).

I am absolutely no exception to the rule.  I have picked up some seasonal work (and love it), but I am finding myself busier than ever while still finding time to blog and stay connected to the online world.

For example, you may have noticed the lack of postage yesterday. 

At first, I was stressed about it, after all I did commit to 5 posts a week.  When I gave it some thought, I realized that if I need to make some adjustments to my blogging schedule that it totally okay.  I pride myself in quality over quantity and I am don't want to throw up a post just to have something up that day.

So to find my own balance over the holiday season, I may be blogging less frequently (I am aiming for 3-5 times a week), but everything I do post will something that I am truly passionate about.

Looking for a little balance yourself?  Here are a few tips to help you out!

Source

Time Management
Something that many of us dread.  Figure out who much time you have this week to you have to accomplish your goals (i.e. workouts, chores, baking) and how long it will take you to do each one. 
 
Prioritize
After you manage your time, make a list of all of these to-dos for the week and figure out which ones are the most important and which ones can be placed on the back burner. Take note of the top 5 and slot them in your planner.

Be Flexible
Things don't always go according to plan, so be prepare to roll with the punches and do the schedule shuffle.  If you can't check everything off your list, don't stress.

Ask for Help
Don't be shy to enlist the help of family members and friends.  Maybe you need someone to pick the kids up from school or you need to ask your partner to take on laundry duty this week.  That's what friends are for. :)

Plan for "Me" Time
I have said it many times before, but it is worth repeating.  It is so important to take some time every week to focus on you.  Whether it is 5 or 50 minutes, your body, mind and spirit will thank you.

How do you find balance this time of year?
I am still working on this one, but I am getting there.  Giving myself permission to take a break really helps.

Stay Healthy,
Tracy

Friday Favourites: Beauty Brands

TGIF!

What we put on to our bodies is just as important to our overall health as what we put in to them, so today I thought I would share with you some of my favourite beauty products.

All of these companies have all natural skin care and makeup, use organic ingredients and in some cases, have vegan options.

30 Minute Workout: Upper Body Sculpt

We had a nasty ice storm in Toronto last night so I am very happy to see the sun today!

On a sad note:  The screen on my camera is broke. :(  I turned it on yesterday and the screen is white with black spots.  I don't think this is a good thing.

However, it still takes pictures, I just can't see what I am taking pictures off.  I think it may be a sign that I need to get a new one (perhaps an early Christmas present).

On a happy note:  I have a fantastic upper body workout for you today.  This is going to hit every muscle group and can be done anytime, anywhere.  You are going to love it!

Remember to check with your doc before starting any exercise program.

 

My 3 Favourite Mind-Body Books

Thanks so much for your feedback about my last post about commenting and blogs, keep it coming (no pressure:)

I know that I worked-in last week, but I today I wanted to feature a few of my favourite mind-body reads.  These books have been on my shelf for many years and I find myself constantly using them as a resource, not only for my own practice, but to help me with my classes and clients.

My 3 Favourite Upper Body Exercises

It's Friday!  Time to share some of my favourites ;)

A few weeks ago I posted my 3 favourite lower body exercise, so it is only fitting that I follow up with my fave upper body exercises.

I am particularly fond of these exercises as they require very little equipment, can be done anywhere at anytime and can be modified to suit every exercise level.

Get ready to sculpt those pipes, twice a week is all it takes.  I am pretty sure that your arms are going to make Madonna jealous :)

Work-In Wendesday: Plan, Bake, Sweat.

The last week has been crazy.

I have been doing some office work during the day, training in the morning and teaching at night.

Needless to say, I am not so used to these 12 hour days.

Enter Work-In Wednesday. 

I am actually off today and have a few errands to run (like getting ready for this event on the weekend:), but for the most part I am going to focus on taking care of me.

Between work, school, friends and family it is so important to squeeze in some "me time".  This could be as simple sitting outside with a nice cup to tea to booking a day at the spa.

So what am I going to do today?  I am so glad you asked.

My 3 Favourite Lower Body Exercises

I am going to do something a little different today.

Instead of featuring my favourite blogs, (I talked about blogging yesterday :) I am going to show you 3 killer moves that will help your sculpt your lower body.

These are my favourite because they are compound exercises, which work more than muscle group at once.  This means you can workout in less time and have more time to go out and enjoy your Friday night.

Do this workout twice a week and you will have a booty like J.Lo and legs like Britney in no time ;)

Importance of Stretching, Part 1

I am having a work in kind of week.

My body is telling me that it wants to move, but in a low-impact kind of way.

It is not feeling the weight training this week, but wants yoga, pilates and stretching.  I am listening.

#Fitblog Planks Challenge, Week 4: Exposed - Why I Love My Body

I hope you had a fantastic weekend and are ready to tackle the week!

I was at my very first event to promote my business and had a fantastic time.  I will give you a full recap in tomorrow's post because today is all about....

Healthy Apricot Loaf Makeover and A Sick Day

I had a long list of things I was going to accomplish today. Tackling the laundry, working on some posters for this sale, writing a few articles and the list goes on.

But I woke up today feeling sick.  Achy, tired, hot, just plain yucky.  My first instinct was to feel guilt (like many of us) about the things I wouldn't be able to do today.