Fit Friday: At Your Desk


Happy FIt Friday Everyone! We always seem to have the excuse of “not enough time” to exercise. Well I’m here to tell you that you can’t use that excuse anymore. You can workout while sitting right at your work station. Here are 3 exercises to try:

  1. Sit up with you back straight and the ball of your feet on the ground. Then go into a football quick run in your chair. Move your feet up and down as fast as you can for 30 seconds then relax. Repeat for three sets. Now that’s “sit down” cardio!
  2. Put you arms above your head and pump one arm in the air vertically (up and down) in a fast pace. Do 20 raises on each arm then relax. Repeat for three sets. Work those shoulders!
  3. Sit up with you back straight and contract you ab muscles. Move you abdomen side to side, making sure to focus on only moving you mid section. Hey abs in chair!

So no more excuses! Get to it! I hope this helps you to stay fit this Fit Friday!

Love. Live. Well & Fit.


10 Week Challenge!


In perfect New Year style my co-workers are kicking off a 10 week fitness challenge at my job. The challenge will run from January 9th to March 20th. This is already their 3 rotation of a 10 week fitness challenge, but so many people are losing pounds from these challenges that they decided to do it again. I am excited to be the unofficial coach for these wonderful ladies! I will be keeping track with their progress, and will post pictures of the biweekly winners. At the end of the 10 weeks I will do a special post highlighting the overall winner along with their fitness tips, motivation, and nutrition habits. I wish them all the best of luck! In addition I will be posting workouts every Monday, Wednesday, and Friday right here on my blog for any of them that want to use it! Can you tell I’m excited?! You can get involved too! Send me pictures of you working out over these 10 weeks and I’ll post them to show how we are being fit in the weeks to come. I hope you all join in, and go team!

Love. Live. Well & Fit.

Wellness Wednesday: Energy Snacks


Happy Hump Day Everyone! Wednesday can be that let down or that turning point in your week. Still 2 days to go, but ever so close to Friday. To get the energy you need to take down your Wednesday keep small energy boosting snacks in mind. According to and Tara Gidus, RD for the American Dietetic Association, snacking keeps your metabolism revved up and is a great way to boost your energy.

4 Snacks to keep you going:

1. Fresh Bananas and Apples: Rich in vitamin C, antioxidants, and fiber. They are also good on the go.
2. Yogurt and Cereal: Loaded with good carbs and energy, and the protein will keep you full.
3. Popcorn: Great snack just to grab and go. It’s is a whole grain too, but don’t drowned it in butter! Lol!
4. Almonds and Walnuts: They will satisfy you because they are filled with good fats!

I hope this helps you get through your Wednesday. Remember… Snack, snack, snack! Happy Wellness Wednesday!

Love. Live. Well & Fit.

Motivational Monday


Have you ever had one of those mornings where nothing seems to be going right? Well that was me this morning. I woke up a late, my child was moving too slow, lunches weren’t packed, traffic, red lights, and slow trucks. It was almost too much for me to bare. While driving, I actually screamed out loud 2 or 3 times (I was alone at the time…of course). It was very therapeutic. Then I thought, “Only worry about what you can control”. There is a famous quote by Dr. Seuss that says, “Only you can control your future”. I decided to do just that. I could not control the traffic, red lights, or the fact that I missed my alarm clock, so I chose to calm down. Just relax.

Relaxation techniques have been proven to lower mental and physical anxiety. Whether you spend 10 minutes in silence, listening to a relaxation tap, or meditating, it definitely works. If you had a morning like me, then I suggest you try any of these. Writing and running have always been my therapy, so here I am writing because I can’t run at work. Lol! This “Motivational Monday” I hope you remember to relax.

Live. Love. Well & Fit.

Saturday… Track Day





Happy Saturday Everyone! It’s Saturday… Track Day! I feel so blessed to have such and amazing daughter. My husband and I both ran track as children, teenagers, and adults so she had a lot to live up to, but she showed maturity beyond her years today. From warming up, to doing drills, to practice strides before her race, she remained focused. When she ran I was so impressed with her running mechanics and her turn over. I am so excited to see what she can do with a little bit more strength and conditioning. It is only up from here! Not to mention I got to put on my “Coaches Hat” today. Congrats goes to my Jordan for all her success!

Fit Friday


Today was a roller coaster for me. At first it started off very peaceful and towards the end I started to become stressed. You know when you have an agenda for the day, but it doesn’t quite go as planned? Well that was me today. Through all of it, I still found time to exercise. I popped in my 10 Minute Solution: Hip Hop Cardio DVD and go my sweat on. The DVD consist of 5 workout segments that are each 10 minutes long. I enjoy doing all of them, but I only did three today.

It is no mystery that exercise is a way to release stress. Whether you schedule it at the beginning or the end of your day, it will always make you feel better. I know this is kind of a late post, but if you haven’t worked out today, then there is no better time than the present. You can do it. I am here on the side lines cheering for you! Get up and get fit on this “Fit Friday”!

Happy Friday Everyone!

Thoughtful Thursday!


Happy Thursday Everyone! We are up and moving in 2014. It’s is January 2nd, and what do I decide to do?… Workout of course! This morning we headed to the track to workout. My daughter is running in her first track meet of the season this weekend, and I could not be more excited! My family has always been involved in track and field. I mean I have been running since the age four!

We got moving with a 2 lap warm up, and followed it up with a brief segment of stretching and a dynamic warm up. After that we jumped right into the workout, working on her start and stride. We finished with some stairs for some strength, and a cool down.

For this “Thoughtful Thursday” I want you to remember to invest in you children. They are your greatest and most precious asset. Athletics teach them discipline and respect. Continue to encourage them, and try to keep a fun fitness atmosphere going. I hope you continue to live Well & Fit in 2014. Happy Thoughtful Thursday!