take care of your body

The Fourth Quarter 2019

You’re Invited

YOU’RE INVITED! to The Fourth Quarter

How about showing up on January 1, 2020, as your best self?
Just like in sports, the fourth quarter matters in the game of life.
Right out of the playbook, here are a few things we will accomplish:

The Daily 3: Top three priorities for the day
The Create/Cut commitment: What habit(s) are you committed to creating and which one(s) are you committed to cutting?
Morning/Evening Rituals: Decide to do ONE thing each morning and each evening to enhance your well-being
Monthly Theme: What is your focus for each month?
And a bunch more…

Join me for The Fourth Quarter and play all out for the win.
It is easy to sign up. Go to http://meetmeatthebarn.com/the-fourth-quarter/ and input your email address. Then go to https://www.facebook.com/groups/520101252090718/ and join the private Facebook Group.

Starting October 1, 2019, we will touch base each day and stand shoulder-to-shoulder with each other as we embark on an inspiring journey to 2020.
Please invite your family and friends to be a part of this.

Stay true and be you —

Annie Create a Life You Love
Participate in the Online Edition of Lines In The Sand Join Us Now

Declutter Your Body

Declutter  Your Body

In my first blog about tidying up, I gave you many examples of how to declutter your environment.  Although that was a good start, we aren’t done with this tidying business.  I want to talk to you about your body.  How does one clean-up their body?  Well, just like in your environment, I invited you to get rid of things that don’t make you feel good or bring you joy.  The same goes for your body.  Stop using your body as dumping ground for food that might taste good, but makes you feel bad.

A Fine-Tuned Machine

I image my body to be a high performing machine.  Something that I need and want to handle with the best of care. Consider this.  If you owned a Ferrari would you put cheap gas in it?  Would you add sugar to the tank to help it perform better?  I am guessing not, because the result would be disastrous.  The same goes for your body.  I think of food as fuel.  I know what foods make me feel and look good and I know which ones don’t.  I only consume ‘fuel’ that allows my body to operate and feel it’s best.

It Is Simple But Challenging

Taking excellent care of your body is simple.  It comes down to making good choices.  Is it easy?  No, and therein lies the challenge.  There is no magic pill.  It takes commitment and discipline.  You have to decide how important your body is to you.  The trouble is, we

Day 18 Create A Life You Love: Isometric Exercise

Isometric Exercise

It is important that we vary our workouts so that our bodies don’t get used to a certain routine.  Isometric exercise is a great way to shake up what you do in the gym.  The exercise we are demonstration here is a back lunge with a shoulder press.  The isometric hold at the end of the shoulder press forces your body to keep its balance and engage all of the stabilizer muscles.  These holds need to be done between three to five seconds and the exercise can be done 15 to 20 times.

The important thing to remember is to move your body at least three times a week.  And, make sure you ad variety to your physical exercise regime.

https://www.facebook.com/Katejgrace/videos/10156458699357381/ Stay true and be you —

Annie Create a Life You Love
Participate in the Online Edition of Lines In The Sand Join Us Now

Day 12 Create A Life You Love: Shoulder And Lat Workout

Shoulder and Lat Workout

Today is our workout challenge.  Grab a stretchy band of some sort.  Theraband is a well-known brand with a variety of sizes and resistances from which to choose.  Anchor your band to a stable structure and then get into a squat position.  Hold the band with your arms straight out, palms facing down.  Now, with a slight bend in your arms raise the band into a V-shaped position, and lower.  Repeat this exercise at least three times of 15 reps.  Step back a few steps and remain in the squat position.  This time start with your arms straight out in front of you and pull down to the side or your hips.  This movement will engage your lat muscles and assist you in gaining strength throughout your back.  Again, repeat the exercise three times doing 15 reps.  Watch the video below for a demonstration.

https://www.facebook.com/Katejgrace/videos/10156439187872381/ Stay true and be you —

Annie Create a Life You Love
Participate in the Online Edition of Lines In The Sand Join Us Now

Day 6 Create A Live You Love: Body Plank Series

Plank Workout Challenge

One of the best things you can do for overall body tone is a body plank.  I am going to show you a body plank series that you can do each day.  All you need is a mat or the floor.  This exercise requires you to use your core muscles to hold yourself in the plank position.  The goal is to up the time you spend in each plank position.  Start with 15 to 30-second holds and work your way up.  My group of workout buddies got all the way to a 5-minute hold.  See how far you can go!  I am sorry the plank part of the video is sideways…it adds to the challenge.

Stay true and be you —

Annie Create a Life You Love
Participate in the Online Edition of Lines In The Sand Join Us Now

Day 3 Create A Life You Love: Workout Challenge

Workout Challenge

Taking good care of your body is part of Creating A Life You Love.  Frequent workouts are essential to keep your body in good shape. Exercise also increases your endorphins which balances your mind, body, and spirit.  At least three times a week move your body for 30-minutes or longer.  I will give you some ideas as we go through the month.

Biceps and Triceps Workout

Today’s workout challenge is biceps and triceps.  Let’s start with biceps.  Grab a pair of dumbbells that are the appropriate weight for you.  Stand in a split stance which will require your quadriceps and core to work to keep your balance.  Hold a dumbbell in each hand and then do curls.  Start with curling both arms at the same time and then switch it up a bit.  Speed up the pace or slow it down to challenge yourself.  Do three sets of 15 reps.

Now for the triceps.  Change your stance to a squat position.  Once again this requires your quadriceps to be activated at the same time you are doing the triceps exercise.  Hold the dumbbells in your hands, put your hands above your head, and now lower and raise your arms using your triceps.  Do three sets of 15 reps.  Have a look at the video, where I demonstrate both exercises.  Get after it and have fun!

https://youtu.be/bWoD1g74cT0 Stay true and be you —

Annie Create a Life You Love