Body Weight Exercise Workout for Home

Posted by Cindy Posey Friday, January 22nd, 2010 6 comments
 

This has been a crazy week. We made it to the Y at least four times, but I really don’t feel like getting out of thSit upe house today. Have to share: As I’m typing this, the kiddo’s are running around the upstairs living room saying, “It’s exercise time. Keep running. Faster, faster. Way to go!” Hum, maybe I am rubbing off on them a bit!

Here’s my full body workout plan with an emphasis on only using body weight:

1. Warm Up with skip a step up the stairs for 10 sets.

2. Regular push ups (as many as I can do).

3. Regular squats (as many as I can do).

4. Side Kicks (20 each side).

5. Wide span incline push ups off the back of the couch (20).

6. 3 way lunges (forward, side, reverse-20 each leg).

7. Couch dips with legs straight out (20).

8. Doggie Style leg lifts (20 each leg).

9. Regular Plank (as long as I can hold it).

10. Side plank (as long as I can hold it).

11. Lying back extension (20).

12. 5 minutes of in place jump roping (no rope-imitate with hand movement).

Repeat until 30 minutes are up.

My goal is to have this complete by the end of Dollhouse tonight! Last episode. There’s no excuse not to get this workout in, so what are your workout plans for today? Don’t let staying indoors, no gym, and stuff get in the way of adding exercise into the day! WE DO HAVE TIME AND WILL POWER TO MAKE IT HAPPEN.

 
 

Enter Now for 3 Free Months of Wellness Coaching

Posted by Cindy Posey Wednesday, January 13th, 2010 7 comments
 

Have you worked with a Wellness Coach?

Wellness coaches are trained to help clients develop and implement personal wellness plans by:

  • Accepting and meeting us where we are today
  • Asking us to take charge
  • Guiding us in doing the mindful thinking and doing work that builds confidence
  • Helping us define a higher purpose for wellness and uncover our natural impulse to be well
  • Helping us tap into our innate fighting spirit
  • Addressing mental and physical health together
  • Helping us draw a personal wellness blueprint
  • Helping us set realistic goals; small victories lay the foundation for self-efficacy
  • Harnessing the strengths we need to overcome our obstacles
  • Helping us view obstacles as opportunities to learn and grow
  • Helping us build a support team
  • Inspiring and challenging us to go beyond what we would do alone

Wellness coaches use positive coaching psychology, which integrates more than fifteen other fields. Coaching psychology, in part, is the relational vehicle for implementing the tenets of positive psychology, a field focused on the scientific study of happiness and well-being.

I am currently working to become a Wellness Coach. As part of the certification and growth process, I am working with practice clients. As a practice client, you receive my services for free over the course of three months. If you are excited about achieving health, fitness and wellness goals, then enter with a comment below by January 15th. There will be two winners.

I am striving to provide services that answer to your complete well-being. I believe that you will enjoy and flourish from this approach to unleash your vision and confidence in yourself. Feel free to email questions or ask for further details.

The Wellness Coaching Program

1. Coaching sessions are free and conducted by phone. We will determine a regular time that fits your schedule.
2. Complete an online Well-Being Assessment prior to the first coaching session.
3. An initial coaching session for 75-90 minutes to develop your Wellness Vision, 3 month goals, and first set of weekly goals
4. We will conduct 30-45 minute weekly sessions for three months

 
 

A New Year, New Day Way

Posted by Cindy Posey Monday, January 4th, 2010 Add a comment
 

I had plans to share a new plan on New Year’s Day. Of course, I was hit by a bug that I didn’t see coming. I should have. My husband was down for the count for several days. I called him “milkin’ it.” Now, he’s laughing at me and has shared his glee for the last several days, “Ha, you’re just milkin’ it!!!” Thank goodness, I’m able to stand up right now and am movin’ about.

So, as I’ve spent the last several New Year Days, laid out–NONE of my New Year Plans have begun. Does it matter? Are New Year Resolutions any different than new goals? Yes and No. There is definitely something to be said about starting a New Year! I’m always excited about the prospect of the New Year. But, I’m always excited about something trying something new or revisiting an old goal that didn’t quite make it to the top priority of years past.

Today, I got to thinking about how to ring in Go Workout Mom. It’s a New Year. It’s a New Day. Each day brings the promise of something new. My little ones are four and five now and they bring something new to each and every day. As you know, the mundane mix with the small surprises they throw our way. Whatever our plans, we can always look to a New Year and New Day with the anticipation of achieving our way.

This year, this day I am striving to be a better mother, wife, servant of the Lord, and example for others. I may slip. I will fall, but I will not give up in making a better way for others to follow.

What is your New Year/New Day Way?

 
 

Developing the New Year Fitness Plan

Posted by Cindy Posey Sunday, December 27th, 2009 1 comment
 

It’s that time of year when you’re thinking about how you’re gonna do everything differently. Let’s take it a few steps at a time and look at the first two to three months in front of you.

Realistically, frame your goals around your lifestyle and lessons learned from years past. What changes can you make today that will ring in the New Year with a more confident, smiling, stress free YOU? Now, is your time!

1. What’s is my physical fitness goal for the next eight weeks?

2. What is my main challenge to achieving this goal?

3. What steps will help me overcome these challenges?

4. How many workout sessions can I fit in my current schedule?

5. No time to workout, what can I do with my body for 10 minute, today?

6. Daily stretching will help relieve tension and slow me down to reflect on events and thoughts.

7. What workout equipment do I have readily available? Pull it out now and keep it in a visual spot. Every time you walk by it, think to yourself, “Do I have a few minutes to workout?” Go ahead and complete an impromptu workout. A little here and a little there will do wonders for your morale and body.

8. My motivational mantras:

I can do it!

I am healthy and strong!

I love moving!

I feel great!

WHAT IS YOUR MAIN GOAL FOR the first part of 2010???

 
 

Join Fitness Link for a Health & Wealth Dance Seminar

Posted by Cindy Posey Saturday, November 21st, 2009 Add a comment
 

Nashville, TN Event on Saturday, December 5th, 2009 6 PM- 9 PM

To celebrate the Holiday Season, Fitness Link is offering a dancing seminar this month. You’ll get a short introduction about health and dancing, general financial planning, and FREE Foxtrot and Swing dance lessons. The rest of the evening will be open to try out your new dance moves and to mingle! Join us for a fun-filled active night. Light refreshments and appetizers will be served.

DanceQuest is located at 539 Metroplex Dr. off of Harding Place and I24. Click here for directions.

CALL NOW TO RESERVE YOUR SPOT: (615) 477-6502!

Fitness Link is my business in the Nashville area. We provide personal training, group sessions/classes, bootcamps, and Metabolic Typing. The standard package for Metabolic Typing® (MT) is available for online clients. Click here for more details!

 
 
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