I've got something FUN for you this week!
Remember last week was all about obvious and not so obvious home portable exercise equipment. If not, here is the post and video that you need to watch before you get started on this week's challenge.
Did I just say challenge?
Oh ya! Nothing like an end of the month challenge to catapult you into June!
Don't stop reading now. Hold tight - this IS going to be fun!
The workout will require some set-up of equipment and a pair of scissors. Please no exercising with the scissors.
Go to my website to download your very own Home Exercise Cube Kit.
Cut out the cube form and assemble. I find tape works well to hold the cube together.
Set yourself up close to a staircase and an accessible wall. Gather the following items:
3. Floor Mat
4. Sturdy Chair
Don't forget the second page of the Home Exercise Cube Kit. It will help guide you in some exercises if you get stumped.
Now, take your newly assembled cube and give it a roll…..
Whatever it lands on, is your piece of equipment for your first exercise.
You decide how many repetitions and sets and then you roll again!
If you are relatively new to exercise, start with 1 set of 10 reps. If you have more experience, go with 2-3 sets of 10-12 reps.
Let the workout fun begin!
You decide how many times you roll the dice. I'd recommend up to 5-8 times depending on how much time you have.
Questions? Leave me a reply to this post and I'd be happy to support you.
Enjoy the Home Exercise Cube Kit workout!
Book in for a virtual 30 minute complimentary introductory appointment to find out how my services can help you achieve your goals.
Stay well and happy moving,
Many people have opted for the convenience of exercising at home.
A growing body of research is demonstrating that home exercise results are quite positive and impressive. From improving functional exercise capacity and quality of life to improving activities of daily living performance and improving mobility to lower extremity strength and reducing the number of falls.
Wow! Who wouldn't want those benefits from exercising at home!
So when thinking about starting a new routine at home, setting up your home with portable exercise equipment is a great way to position yourself for success. Here are 3 quick tips:
1. Assess your space: Before purchasing any equipment, take a look at your home and identify areas where you can exercise. Consider the size of the room, the amount of natural light, and any other factors that might affect your workout.
2. Invest in quality: When it comes to portable exercise equipment, quality is key. Look for equipment that is durable, easy to use, and provides the right level of resistance or support for your fitness level.
3. Choose your equipment: There are many types of portable exercise equipment available, from resistance bands to jump ropes to yoga mats. Consider your fitness goals and choose equipment that will help you achieve them.
Speaking of choosing equipment, check out my most recent Physical Activity QuickPlay. I list my Top Ten affordable and unexpected exercise equipment options for your home workout.
Which is your favourite piece of equipment? Which one are you intrigued about? Let me know. I'd love to hear what you think!
AND if you are in the process of 'test driving' home exercise, join my THIS Tuesday May 23 in collaboration with LyfeMD for a free virtual physical activity session. I would love to have you move in your home along side me on Zoom. I hope to see you there!
Stay well and happy moving,
The influence of a mother on physical activity can be profound and long-lasting.
Research has shown that mothers play a critical role in shaping their children's attitudes and behaviours towards exercise and physical activity. A mother's encouragement, support, and active participation in physical activity can help instill a lifelong love of movement in her children.
On this Mother's day, you may be thinking about your own mother and her role in shaping your own physical activity habits.
I know I am.
For those of you who know my mom, you will know that she is an "all in" kind of person. She did it all and still does!
When I was a child she was a huge supporter of physical activity. She would have taken me to most of my sports practices be it rhythmic gymnastics, t-ball, swimming lesson, tennis, you name it, she was all in with getting me to be physically active. I have fond memories of going on bike rides with her around my childhood neighbourhood and playing all sorts of games that made us move our bodies.
An elementary teacher by training, she is a natural coach, although she would argue with you that she is not athletic at all. She was even my soccer coach, although she doesn't love sports nor had she ever played soccer before. My mom definitely supported the idea of team spirit and the community that sports brings.
My mom even went so far as conquering her fear of deep water on one of our family summer vacations to Edmonton (where we both live now). It was the late 1980s and all kids dreamed about the wave pool at West Edmonton Mall.
She planned ahead and rightfully surprised me when she came into the wave pool with my brother and I. Her plan was to strap on her glasses with an elastic headband that she brought along from home.
For the woman who is deathly afraid to put her head underwater and equally scared with not being able to touch the bottom of the pool, this was a large feat to come into the wave pool!
Her biggest fear was losing her glasses (and maybe drowning). She had a trusty little elastic headband to keep her glasses in place.
I can still see a snap shot in my mind now, of us being in the water, riding the waves on an inflatable mat and shouting for joy (I think!) with each wave that rolled into shore.
Now as an adult, her commitment to physical activity continues. We have covered many, many miles of walking whether it be with traveling, walking together in our respective neighbourhoods or pounding the pavement on our marathon shopping adventures. Cha Ching!
For the woman who doesn't believe that she's very athletic. She sure does physical activity well.
Who is your supporter? It may not be your mother that was your role model. It may be another strong female force that currently supports you and your physical activity.
My mom does it all. Even when she may not even love it as much as me.
Case in point. She showed up at my recent free yoga class this past week. She didn't have to do that. But she always does.
This cannot be understated. A mother's influence can have significant implications for her children's health and well-being, both in the short and long term.
I know you're reading this mom. I love you. Happy Mother's Day to you and all the other women who demonstrate what is possible with physical activity!
Stay well and happy moving,
The new green buds on the tree branches. 🌳
The song birds chirping in the wind. 🐦
The light that glows later and later in the days. ☀️
Change is right in front of us.
Nature shows us the evolution of what is possible in the world.
And with evolution, we begin to notice the subtle and not so subtle shifts in our inner and outer world.
Sometimes we hold on tight to the way things are.
Other times we freely let go of what no longer serves us.
In it all, do you have something that keeps you anchored? At least a little bit?
As in life, things change.
Physical activity is no different.
The beauty of the work I do is helping people with change. We evolve and so does our physical activity.
It is scary, I know.
It is in the choices we make that determine HOW we change.
You can choose not to do anything and let your physical self go.
You can choose to take care of yourself by moving better and more often.
It's never too late.
Change is on my horizon. I have resigned from one role to take on another.
My anchor has been my physical activity. It settles my racing mind and keeps me calm in the uncertainty. I've chosen to use my physical activity to help me through transition and change. And boy, have I needed it lately!
What have been the recent changes in your life? Need an anchor?
I've got you covered.
Join me this Tuesday, May 9 in collaboration with LyfeMD for a FREE beginner virtual yoga session with me. Yes, it means you can join from anywhere!
LyfeMD is a mobile app that empowers people to take control of their own wellness through holistic approaches and is one of my new partners. They also see the power of physical activity and yoga in the management of our health. I am so honoured to work with them and share their great work with you!
So, are you free on Tuesday May 9 at 4pm MST?
Let's work on change together. As we know, it is the only thing that is constant.
Stay well and happy moving,
P.S., One more thing! There is a door prize!!! Win a 1:1 Online Yoga Therapy session with me! All you need to do is sign up & show up for this session. Winner will be randomly chosen at the end of the session.
Missed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa