Sunday, October 16, 2016
Dry Skin Brushing
Hi Everyone!
Do you dry skin brush? If not, you may want to start making it part of your routine. Not necessarily everyday but at least a 3-4 days a week. It only takes about 8 min to do a full body dry skin brush.
Why you ask? I'm glad that you did. Here are some benefits of Dry Skin Brushing.
1) Immunity - when we allow the lymph system to flow properly, this allows lymph fluid to bring foreign particles through our bodies to the lymph nodes to make antibodies, which clear away any foreign material.
2) Exfoliation - Dry skin brushing removes dead skin cells which helps improve appearance, clear clogged pores and allows your skin to breathe.
3) Increases Circulation - which aids in the elimination of metabolic waste.
4) Reduces Cellulite - May help to soften hard fat deposits below the skin while distributing fat deposits more evenly, which may help diminish the appearance of cellulite.
5) Invigorates - Dry skin brushing first thing in the morning helps wake you up.
There are many more benefits to dry skin brushing. There is a pattern to follow when dry skin brushing. You want to start on the left side of your body. The area that you dry skin brush on the left then do on the right. You also want to brush in the direction of lymphatic drainage.
I never used to dry skin brush, then when I learned the benefits of it, I started. The main reason I started is because I had a cluster of 3 lymph nodes removed in my groin area. I wanted to make sure my lymph nodes continued doing their job so I wanted to do what I could to help them function properly. The other big thing that I noticed is when I do it first thing in the morning, it does help me wake up. On those days where I have a hard time getting myself going in the morning, I get out my brush and start skin brushing.
If you do start dry skin brushing, please make sure you get the instructions to dry skin brush properly. I do have the 12 easy steps to dry skin brushing which I'd be happy to share. Please let me know if you're interested and I'd be happy to pass it along. :-)
To health and happiness!
Brenda
Friday, October 14, 2016
Putting myself out there
Gosh, so much time has past and changed since my last blog. I started #actionacademy by JillFit to hopefully help me out. I started my personal training business over 2 1/2 years ago. It's been slow. Two years ago on November 6th, I had a partial hip replacement done. I was bone on bone in my left hip and it was affecting my daily living and I needed to do something about it. My thought was, what kind of trainer would I be if I couldn't do half of the stuff I wanted to teach, when I couldn't do it myself due to my osteoarthritis. Overall, it was a good decision. By May of the following year I was teaching two exercise class. I worked very hard on my rehab to build my strength and range of motion back up. Even two years later, I still am working on improving in my range of motion and strength.
Trying to get a business going and working 10-11hrs a day at a full time job is pretty demanding. My goal is someday that I can quit my full time job and work on my business full-time. I want this so bad and I want my business to be successful. There is so much out there in the health and wellness arena that it's pretty scary. I feel like what if I'm not good enough or I don't know enough. What else is there for me to do because I feel like so many people covered it. Then through #actionacademy my eyes were opened up and I can't worry about that because one person might resonate with me more than someone else on the same topic.
As I'm learning from Action Academy I can't worry about what other people have done and stop comparing myself to others who have been doing this for years. I'm finding this difficult to do and am working on this and will continue working on it. I need to focus on me and not what they've done. I do know that.
I also worry that people think I don't look like a personal trainer. I'm still trying to get past that but I'm learning from others in the industry that you don't have to be ripped to be a personal trainer. I feel I got good strength even though I have parts of me I wish were different. Again, I need to be me and if I'm not, I'm selling myself short and doing everyone else a disservice.
When you grow up over weight and have gotten picked on from other kids in your school.. it's something you never forget, well at least I haven't. I honestly think part of me still hangs onto that. I know I need to let it go. For years I had a unhealthy relationship with food. I didn't binge and purge but I did binge and then I would feel so horrible for what I ate and I'd workout more to make up for what I ate. Very unhealthy. Thankfully I've gotten past that for the most part but times, feel like I could easily slip back there. Too many times I used food to deal with my emotions. I am so much stronger now than I was way back then.
I know I have so much to offer people and I need to let it out. I'm continuing my education to be more beneficial to people. I've gotten my books for my Precision Nutrition Level 1 certification. I'm in chapter 1 and trying not to freak out and feel like I got in over my head. Studying anything has always been a struggle for me. When I passed my ACE Personal Training certification, that was huge for me, I felt on top of the world. This will be challenging for me and I will not give up. I want this!
I feel me putting my feelings out there and sharing how I feel is a big step in the right direction. I need to stop trying to be perfect. If I wait until I think things are perfect, it'll never happen.
Do I feel like if I had a mentor things wouldn't be so scary... heck yeh. I haven't been able to find a mentor locally so to me, my mentors are people in the industry and are successful and motivational in so many aspects. I've been learning so much from them and they don't even realize it.
I hope some day that I am that to others.
I need to keep an open mind and let go and not worry so much about what other people think or that I might make a fool of myself or embarrass myself. I need to stop thinking, what if I fail. If I do, it is what it is and I'll learn and grow from it.
Thank you for letting me share this with you and until next time..... live each day like it's your last. :-)
Trying to get a business going and working 10-11hrs a day at a full time job is pretty demanding. My goal is someday that I can quit my full time job and work on my business full-time. I want this so bad and I want my business to be successful. There is so much out there in the health and wellness arena that it's pretty scary. I feel like what if I'm not good enough or I don't know enough. What else is there for me to do because I feel like so many people covered it. Then through #actionacademy my eyes were opened up and I can't worry about that because one person might resonate with me more than someone else on the same topic.
As I'm learning from Action Academy I can't worry about what other people have done and stop comparing myself to others who have been doing this for years. I'm finding this difficult to do and am working on this and will continue working on it. I need to focus on me and not what they've done. I do know that.
I also worry that people think I don't look like a personal trainer. I'm still trying to get past that but I'm learning from others in the industry that you don't have to be ripped to be a personal trainer. I feel I got good strength even though I have parts of me I wish were different. Again, I need to be me and if I'm not, I'm selling myself short and doing everyone else a disservice.
When you grow up over weight and have gotten picked on from other kids in your school.. it's something you never forget, well at least I haven't. I honestly think part of me still hangs onto that. I know I need to let it go. For years I had a unhealthy relationship with food. I didn't binge and purge but I did binge and then I would feel so horrible for what I ate and I'd workout more to make up for what I ate. Very unhealthy. Thankfully I've gotten past that for the most part but times, feel like I could easily slip back there. Too many times I used food to deal with my emotions. I am so much stronger now than I was way back then.
I know I have so much to offer people and I need to let it out. I'm continuing my education to be more beneficial to people. I've gotten my books for my Precision Nutrition Level 1 certification. I'm in chapter 1 and trying not to freak out and feel like I got in over my head. Studying anything has always been a struggle for me. When I passed my ACE Personal Training certification, that was huge for me, I felt on top of the world. This will be challenging for me and I will not give up. I want this!
I feel me putting my feelings out there and sharing how I feel is a big step in the right direction. I need to stop trying to be perfect. If I wait until I think things are perfect, it'll never happen.
Do I feel like if I had a mentor things wouldn't be so scary... heck yeh. I haven't been able to find a mentor locally so to me, my mentors are people in the industry and are successful and motivational in so many aspects. I've been learning so much from them and they don't even realize it.
I hope some day that I am that to others.
I need to keep an open mind and let go and not worry so much about what other people think or that I might make a fool of myself or embarrass myself. I need to stop thinking, what if I fail. If I do, it is what it is and I'll learn and grow from it.
Thank you for letting me share this with you and until next time..... live each day like it's your last. :-)
Tuesday, November 15, 2011
4DS - Shoulders, Core, Calves and what cardio did I do??????
Today I did Cathe's 4 Day Split Low Impact Step, Shoulder, Calves, and Core. I like LIS but it's not a big calorie burner for me so I did the step portion from Body Max 2. I love the step portion of that workout. I get a good calorie burn, it has fun combo's, and good music. I followed that with the weight work. Shoulders were feeling it this morning but I managed to stick with a good weight, it was just harder than normal, but hey.. you'll have those days.
Tomorrow I'll be doing all cardio. Not sure which cardio workout I"m going to do. I have the night to sleep on it. As long as I figure out by 3am. :-)
Have you tried any new workouts? I always like to get feedback from people on workouts that I've never done or heard of. I'd love to hear from you about your workout experiences.
Keep on moving and keep on sweating!!
Tomorrow I'll be doing all cardio. Not sure which cardio workout I"m going to do. I have the night to sleep on it. As long as I figure out by 3am. :-)
Have you tried any new workouts? I always like to get feedback from people on workouts that I've never done or heard of. I'd love to hear from you about your workout experiences.
Keep on moving and keep on sweating!!
Monday, November 14, 2011
I got Cathe's new DVD's.... YEAH!!
I know it's been since September since I posted anything. It was hard to stay on top of posting anything, feeling like no one was looking at my blog. I decided to start it back up again.
Over the last few months, I have stayed on top of my workouts. I did STS for the 3rd time and still love it as much as the first time.
Last week I got Cathe's new High Intensity Low Impact Series. I haven't done any of the workouts yet. I have viewed one of them and it looks like it'll be a pretty good workout.
This week I'm dong the 4 day split with my own twist. Today I did Chest and Back and instead of doing the High Impact Step, I did HiiT 40/20 and then did the chest and back. I have a love/hate relationship with 40/20. I made it through the workout.
For those of you who may have been following my blog, I'd love to hear from you and what you've been up to. What workouts you've been doing, have you been pushing yourself outside your comfort zone.
Keep on moving!!
Over the last few months, I have stayed on top of my workouts. I did STS for the 3rd time and still love it as much as the first time.
Last week I got Cathe's new High Intensity Low Impact Series. I haven't done any of the workouts yet. I have viewed one of them and it looks like it'll be a pretty good workout.
This week I'm dong the 4 day split with my own twist. Today I did Chest and Back and instead of doing the High Impact Step, I did HiiT 40/20 and then did the chest and back. I have a love/hate relationship with 40/20. I made it through the workout.
For those of you who may have been following my blog, I'd love to hear from you and what you've been up to. What workouts you've been doing, have you been pushing yourself outside your comfort zone.
Keep on moving!!
Tuesday, September 6, 2011
Don't Worry I Haven't Been Slacking Off
It's been over a week since I posted anything. I've been busy with my full time job and then taking care of stuff at home, which makes it difficult to post as often.
Last week I finished my last week of STS Mesocycle 2 Hypertrophy. I had a great week of workout. I was making sure that I was pushing myself in my weight workouts. I know I was pushing myself when I finish my workout and my muscles are totally spent and I feel it the next day or two after.
I've been trying to do at least one or two high intensity workouts during the week. Usually my third cardio day I would do the elliptical and give my joints a break. As happy as I was when I was done with Insanity, I still pull it out from time to time and do the warm-up portion to get a short quick calorie burn. I've also pulled it out when I did one of Cathe's HiiT workouts which are 1/2 hr long, then I would pull out one of the Insanity workouts to finish the hour off.
This week is an my active recovery week. Yesterday I did Cardio Coach Press Play and got 10.5 miles in and a really good calorie burn. Today I went with Amy Bento's Advanced Step Challenge 2. It's a fun step workout with good music and a good calorie burn. On that workout, to make it more difficult for me, I use an 8" step for the warm-up and the first 3 combo's and then I put my step back down to 6" and finish off the workout. Tomorrow I think I'm going to do Cardio Fusion Max. It's a premix on Cathe's Cardio Fusion DVD. One thing I really like about Cardio Fusion is that she combines sections of 3 different workouts into one DVD. I love the variety. It makes the time go by faster.
I have seen Supreme 90 in by Wal-mart and in the LTD catalog. Contemplating getting it but I haven't heard much about it. I'll have to do some checking online to see what the feedback is. I anyone has any input on Supreme 90, I'd love to hear from you.
I hope you haven't been slacking off on your workouts. What workouts have you been doing? Have you been challenging yourself?
Keep moving!!
Brenda
Last week I finished my last week of STS Mesocycle 2 Hypertrophy. I had a great week of workout. I was making sure that I was pushing myself in my weight workouts. I know I was pushing myself when I finish my workout and my muscles are totally spent and I feel it the next day or two after.
I've been trying to do at least one or two high intensity workouts during the week. Usually my third cardio day I would do the elliptical and give my joints a break. As happy as I was when I was done with Insanity, I still pull it out from time to time and do the warm-up portion to get a short quick calorie burn. I've also pulled it out when I did one of Cathe's HiiT workouts which are 1/2 hr long, then I would pull out one of the Insanity workouts to finish the hour off.
This week is an my active recovery week. Yesterday I did Cardio Coach Press Play and got 10.5 miles in and a really good calorie burn. Today I went with Amy Bento's Advanced Step Challenge 2. It's a fun step workout with good music and a good calorie burn. On that workout, to make it more difficult for me, I use an 8" step for the warm-up and the first 3 combo's and then I put my step back down to 6" and finish off the workout. Tomorrow I think I'm going to do Cardio Fusion Max. It's a premix on Cathe's Cardio Fusion DVD. One thing I really like about Cardio Fusion is that she combines sections of 3 different workouts into one DVD. I love the variety. It makes the time go by faster.
I have seen Supreme 90 in by Wal-mart and in the LTD catalog. Contemplating getting it but I haven't heard much about it. I'll have to do some checking online to see what the feedback is. I anyone has any input on Supreme 90, I'd love to hear from you.
I hope you haven't been slacking off on your workouts. What workouts have you been doing? Have you been challenging yourself?
Keep moving!!
Brenda
Tuesday, August 23, 2011
The workouts have been great!!
Would anyone like to hear how my workouts have been and what I've been doing? If not, you're going to hear about them anyway. :-)
Last Thursday I had legs and OMG... what a workout. The leg exercises she did got the heart rate up there and worked my legs really good. Talk about DOMS. I had them for two days.
Friday, with my legs being quite sore, I decided to do Cathe's Kick, Punch, and Crunch. Ran short on time so I wasn't able to do all the ab work. Overall I had a great workout. I know I have shared with you already how much I like this workout.
Saturday it was time for Chest, Shoulders, and triceps... another OMG..... I believe this week we were doing 70% of our 1 rep max. I worked it hard and more DOMS. My triceps were still a little sore today.
Sunday was my rest day. More like an active recovery day. I did house work and then in the afternoon I was out in my garden.
Monday I started with cardio. I wanted to do something tough and intense. I did one of the workouts I'm a little afraid of. Cathe's HiiT 40/20. Once I completed that, I did 3/4 of Insanity's Max Cardio Conditioning. Wow, did I get an incredible cardio workout. It was tough, but I did it.
Today I started week three of Mesocycle 2 and had back and biceps. Amazing..... I love the feeling of having the power of lifting heavy weights. You think, "I can't lift this" and then you surprise yourself and do it. I have a feeling my back and biceps will be feeling it tomorrow. I love good pain!
Tomorrow my plan is Cathe's Intensity. Another cardio workout I love. Hopefully I'll stick to my plan once morning comes. To see if I do or not... I guess you'll have to stay tuned.
Have you been working out with me. What have you done. Did you push yourself to a new level.
Keep the sweat rolling!!
Last Thursday I had legs and OMG... what a workout. The leg exercises she did got the heart rate up there and worked my legs really good. Talk about DOMS. I had them for two days.
Friday, with my legs being quite sore, I decided to do Cathe's Kick, Punch, and Crunch. Ran short on time so I wasn't able to do all the ab work. Overall I had a great workout. I know I have shared with you already how much I like this workout.
Saturday it was time for Chest, Shoulders, and triceps... another OMG..... I believe this week we were doing 70% of our 1 rep max. I worked it hard and more DOMS. My triceps were still a little sore today.
Sunday was my rest day. More like an active recovery day. I did house work and then in the afternoon I was out in my garden.
Monday I started with cardio. I wanted to do something tough and intense. I did one of the workouts I'm a little afraid of. Cathe's HiiT 40/20. Once I completed that, I did 3/4 of Insanity's Max Cardio Conditioning. Wow, did I get an incredible cardio workout. It was tough, but I did it.
Today I started week three of Mesocycle 2 and had back and biceps. Amazing..... I love the feeling of having the power of lifting heavy weights. You think, "I can't lift this" and then you surprise yourself and do it. I have a feeling my back and biceps will be feeling it tomorrow. I love good pain!
Tomorrow my plan is Cathe's Intensity. Another cardio workout I love. Hopefully I'll stick to my plan once morning comes. To see if I do or not... I guess you'll have to stay tuned.
Have you been working out with me. What have you done. Did you push yourself to a new level.
Keep the sweat rolling!!
Wednesday, August 17, 2011
Update on the workouts
Hello any followers I might have. Here is an update on my workouts.
Friday I had cardio and did Cardio Coach 7 - 10 miles on the elliptical. My legs didn't hurt as bad as I thought Friday morning from doing legs Thurs. I definitely had DOMS (delayed onset muscle soreness) because they felt worse on Saturday then Friday.
Saturday I had Chest, Shoulders, and Triceps. I had a great workout. Great strength but I new I was going to fell it the next day. Oh boy was I right. I think my chest hurt the worst. It was a good kind of pain.
Sunday was my rest day (from an actual workout that is). I did do yard work in the morning and in the afternoon we had a graduation party.
Monday I had cardio and went with the warm-up and cardio blast from Cathe's original Bootcamp and followed that with Cardio Core Circuit. The workout felt a little hard but overall it felt good. There are times when I struggle with a workout it feels more worth while when it feels hard and I made it through.
Tuesday I had back and biceps. Had good strength. It's always on those days that I had good strength that I feel it the next day. Man did I. I love the feeling of my muscles being worked. When I got home from work, I wanted to give myself a little extra calorie burn so I did the warm-up from Insanity's Pure Cardio. For a warm-up, it's a good calorie burn.
This takes us to today, Weds... I had cardio today and went with Body Max 2 Cardio Blast. I love this workout. I love the music, the step combos, its a good calorie burn. I definitely feel like I had a good workout when I'm done.
Tomorrow I have legs again so we'll see what exercises I have to look forward to.
How have your workouts been? What have you been doing? Have you tried anything new?
I'd love to hear from you!
Keep moving and sweating!!
Brenda
Friday I had cardio and did Cardio Coach 7 - 10 miles on the elliptical. My legs didn't hurt as bad as I thought Friday morning from doing legs Thurs. I definitely had DOMS (delayed onset muscle soreness) because they felt worse on Saturday then Friday.
Saturday I had Chest, Shoulders, and Triceps. I had a great workout. Great strength but I new I was going to fell it the next day. Oh boy was I right. I think my chest hurt the worst. It was a good kind of pain.
Sunday was my rest day (from an actual workout that is). I did do yard work in the morning and in the afternoon we had a graduation party.
Monday I had cardio and went with the warm-up and cardio blast from Cathe's original Bootcamp and followed that with Cardio Core Circuit. The workout felt a little hard but overall it felt good. There are times when I struggle with a workout it feels more worth while when it feels hard and I made it through.
Tuesday I had back and biceps. Had good strength. It's always on those days that I had good strength that I feel it the next day. Man did I. I love the feeling of my muscles being worked. When I got home from work, I wanted to give myself a little extra calorie burn so I did the warm-up from Insanity's Pure Cardio. For a warm-up, it's a good calorie burn.
This takes us to today, Weds... I had cardio today and went with Body Max 2 Cardio Blast. I love this workout. I love the music, the step combos, its a good calorie burn. I definitely feel like I had a good workout when I'm done.
Tomorrow I have legs again so we'll see what exercises I have to look forward to.
How have your workouts been? What have you been doing? Have you tried anything new?
I'd love to hear from you!
Keep moving and sweating!!
Brenda
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