Knee Injury Prevention Exercises

In December, I took a fall on my skis that resulted in a minor lateral meniscus tear and has led to 7 weeks of really slowing down my physical activity. Thankfully, the ole knee seems to be healing up quite nicely! As much as it’s a bummer to think about, there is actually no way to prevent injury. Things happen. No matter how strong someone may be, the body can only take on so much force, torque and impact. That being said, we can definitely mitigate injury risk by training smart.

A great way to stabilize and strengthen the knee is by adding a band around the legs and keeping the knee in a safe and stable position while moving through different planes of motion.

Give these moves a try and lesson learned for me is to avoid those powder runs towards the end of the ski day when the legs are jelly ⛷❄️ Heavy weighted goblet squat pulse w/ hop out (I used one 25lb dumbbell)
Deadlift with single arm upright row
Step back with fly
Jumping jack with overhead press

6 Full Body Moves Guaranteed To Make You Sweat

Here are six full body moves that have been incorporated into @wellnessbylittle workouts this week! These exercises are effective at toning and strengthening muscles in addition to getting a cardiovascular workout with all the multi joint (arms+legs) moving!

Bust out these moves in addition to a workout you’re already doing or on their own if you’re short on time!

Curtsy lunge to lateral lunge with rotation x15/side
Narrow to wide weight squat hops x30
Single leg TRX pistol squats x15/leg
Chest fly with single leg lifts x20
Tricep skull crushers with heel tapdowns x20
Double tap bicycles x20
Repeat 2x

Hello Arms!

I promise you’ll be burning after this arms focused tabata series.

10 moves. 12 minutes. 3-5lb dumbbells.

20 seconds of each of the following moves with dumbbells in hands the whole time:
Jumping jacks with forward clap
Squat hop to overhead press
Front to lateral raise
Forward over-unders
Lateral over-unders
Sumo hold crossover bicep curls 
Sumo hold bicep presses 
Sumo hold oblique bend 
Standing crunch (20sec/leg) 
Rest 40 second rest 
Repeat 3x 

Lower Body Weighted Squat Challenge!

Fastest way to stronger, more toned legs and glutes in my opinion? This lower body series right here! Perform this circuit 3x/wk for one month and I guarantee you’ll see change!

I learned this 12 years ago (woah 😳) from a trainer friend when I worked at Allstar Fitness in West Seattle in high school. It’s a perfect circuit to add into any full body routine or on its own if you’re short on time. *please do not follow my lead on the part where I don’t properly rack my weights with clamps. I swear I know what I’m doing over here 😂 but in all seriousness, safety first otherwise you might be featured in the next epic fail workout compilations on Youtube.

Perform this circuit with minimal breaks while maintaining proper squat, lunge and burpee form. Once you’ve done this routine for a week, there are two ways to challenge yourself: either add more weight to your squats on the bar or increase the # of reps to 12 and so on as squatting starts getting easier week after week.

Warmup (bar only) squats x10
20 lunge jumps
Weighted squats (add desired weight. I used two 10lb plates) x10
10 burpees
Weighted squats x10
20 lunge jumps

Des & Emma Crushing Weight Loss Goals

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So insanely proud of these two!!! Over the past 3 months they have collectively lost a total of 36lbs 🏼 In addition to our in home strength training workouts twice a week, they’ve also stayed active in everyday life by walking/jogging Greenlake and Carkeek park. And as we all know, nutrition plays such a huge role in weight loss. After an honest look at their food logs they were open to what it actually takes to change habits. It is true that exercise and healthy eating make the best doctor and the choices we make today directly affect our well-being in the future. Good work Des & Emma! What a gift it is to know you both ♥️


#wellnessbylittle #seattlefitness #seattlepersonaltrainer


A Couples Strength Gain Success Story!

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Couples that workout together at 6am are winning at life! These two have been some of the most dedicated and hard working humans over the past 6 months. The proof is in the results. Check it out!

Their goal was to improve lower body strength for snowboard season. We tested their isometric strength through wall sits and in the course of three weeks they collectively improved their time by just over 10 minutes! That’s an extra 10 minutes hanging out in a wall sit, no big deal!

In training, we often consider physical strength as our biggest hurdle but arguably mental toughness can be an even bigger barrier. From our minds convincing us to “start tomorrow” to that in the moment rate of perceived exertion during an exercise, our minds and self talk can have a big impact on performance. The reality is we really are way stronger than we think.

Way to crush Rachel and David. Your hard work and discipline is so inspiring! Keep up the good work you two 👍🏼

21 DAY LOWER BODY BURNER CHALLENGE STARTS TODAY!

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MOVEMENT CHALLENGE STARTS NOVEMBER 1ST!
This year we’re changing things up a bit. Gotta keep you people on your toes - literally! This challenge is all about that lower body burn. Winter sports will be here before we know it and there’s no better time to throw these strengthening exercises into the mix! All movements can be taken as slowly and with as many breaks as needed. The number of reps just has to be completed in a given day. If you’re a regular client of Wellness By Little’s, you have no excuse! All reps are to be completed in one go with quick rest 15 second rest periods… if you absolutely need them.

Be sure to stay tuned into Wellness By Little for reminders & inspo plus share your success using hashtag #WBLlowerbodyburn!

And please, please, please review proper technique below for each movement and consult your doctor prior to starting any new exercise program.

3 movements. 3 weeks. You can do this!

Week One Wednesday Nov 1 - Wednesday Nov 7
November 1 BASELINE TEST WALL SIT (Hold your longest wall sit. Record your time.)
November 2 Squat hops x 30
November 3 Squat hops x 50
November 4 Squat hops x 70
November 5 Squat hops x 90
November 6 Squat hops x 100

Week Two Wednesday Nov 7 - Wednesday Nov 13
November 7 Wall sit 90 seconds
November 8 Wall sit 90 seconds
November 9 Wall sit 2:00 minutes
November 10 Wall sit 3:00 minutes
November 11 Wall sit 4:00 minutes
November 12 Wall sit 5:00 minutes
November 13 Wall sit 5:00 minutes

Week Three Wednesday Nov 14- Nov 21
November 14 Lunge jumps x40
November 15 Lunge jumps x50
November 16 Lunge jumps x60
November 17 Lunge jumps x70
November 18 Lunge jumps x80
November 19 Lunge jumps x90
November 20 Lunge jumps x100
November 21 BASELINE RETEST WALL SIT

WALL SIT FORM

Alignment & Posture Considerations:
Sit to 90 degrees
Knees don't come over toes
Weight in your heels
Knees track in line with toes
Low back firmly presses into wall by tucking the tailbone under (posteriorly tilt the pelvis)

SQUAT HOP FORM

Alignment, Posture & Modifications:
Stand tall
Feet turn out to 11 o’clock and 1 o’clock
Knees point out
Brace your core
Weight shifts into heels as rear lowers down to 90 degrees
Push down on the floor to jump up
Land softly with micro-bend in knees
MODIFY: Squats with no hop


LUNGE JUMP FORM

Alignment, Posture & Modifications:
Begin with feet 3-4ft apart
Lengthen crown of the head towards the ceiling
Place weight in heel of front foot
Knee tracks straight in alignment with big toe
Back heel turns up towards the ceiling
Back knee points straight down towards the ground
Both feet take off and land at the same time
Land softly
MODIFY: Reverse lunge without the hop

Meet Billy!

Billy with his daughters - down 40lbs! 

Billy with his daughters - down 40lbs! 

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Billy joined the Wellness By Little family in 2015 on a quest to shed some weight, feel better and ultimately stop putting his health on the back burner. Billy is a devoted father to four children, husband and runs a thriving environmental law firm with his wife Amanda in Seattle. Yes, they are badasses. 

In addition to our weekly workouts Billy started a food log to track everything he was consuming. The feedback he got from me was to cut out the morning lattes and reduce his wheat intake. He happily took my feedback and from there, nothing was going to stop him. 

We did the math on the caloric intake of just the lattes alone per week and it added up to over 1,000 calories. Something so routine and mindless, yet over the years can take a toll on our bodies. It's one reason why even writing out what we eat can force us to pay attention. Eventually, as he got comfortable switching to drip coffee with almond milk he started to make the shift towards no dairy altogether and a wheat free eating regimen. 

Billy lost 40lbs in the course of 10 months and has maintained his healthy eating habits. Slow and steady realistic changes lended itself to where he is at today. He reports way less pain in his knees, ease of moving through exercises like squats and ab exercises and has ran a 1/2 marathon and now a full marathon too!  

When it comes to losing weight, it really is 80% nutrition and 20% exercise, especially as we get older and our metabolism slows down. The small day to day food choices that seem insignificant and often go unnoticed can either set us back on our journey towards better health or lead us forward to positive changes that bring us closer to our purpose. 

Looking fly for a white guy Billy ;) 

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September Bootcamp Series!

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I hope everyone had a solid summer of adventure, meaningful memories and too many late nights with the people in your life! 
BUT maybe your body is in need of some whipping into shape? @wellnessbylittle has got your back! Tag a friend who wants to join in for this 4 week series and receive a FREE class! 
Come sweat, full body bootcamp style, every Wednesday in September at 6am in the Greenlake neighborhood. We’ll also be implementing practical ways to prioritize your fitness as we enter into Fall and sample new seasonal recipes! 
Sign ups are now open. DM for further details! Starts on Wednesday 9/5 NEXT WEEK! 
Looking forward to refocusing our bodies and minds towards better health! Hair/makeup: @makeupartist.angela 
#wellnessbylittle #seattlefitness #refocus

September Plank Challenge!

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SEPTEMBER PLANK CHALLENGE 👊🏼

It’s almost time to plank our hearts out for 30 days. You ready? Tag a friend in the comments to have them join you! 
Planks are an effective way to build core strength, protect the lower back from injury and shed extra weight around the stomach. Perfect way to balance out those PSL’s that will be coming in hot here shortly 🎃 

Challenge runs September 1st-30st. 30 days. 1 plank a day. 

Daily details:
Day 1 baseline plank - hold as long as you can and record time. 
Day 2 90 sec plank
Day 3 90 sec plank
Day 4 90 sec plank
Day 5 90 sec plank
Day 6 90 sec plank
Day 7 90 sec plank
Day 8 2:00 min plank
Day 9 2:00 min plank
Day 10 2:00 min plank
Day 11 2:00 min plank
Day 12 2:00 min plank
Day 13 2:00 min plank
Day 14 2:00 min plank
Day 15 3:00 min plank
Day 16 3:00 min plank
Day 17 3:00 min plank
Day 18 3:00 min plank
Day 19 3:00 min plank
Day 20 3:00 min plank
Day 21 3:00 min plank
Day 22 4:00 min plank
Day 23 4:00 min plank
Day 24 4:00 min plank
Day 25 4:00 min plank
Day 26 4:00 min plank
Day 27 4:00 min plank
Day 28 4:00 min plank
Day 29 5:00 min plank
Day 30 final baseline plank! 

The one rule is you have to complete the listed time every day - doesn’t matter how many sets it takes you to get there. 

Best of luck and share your progress and success using hashtag #adoreyourcore 

Happy planking!

A Beautiful Obedience Towards Health

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Wellness By Little means making those daily choices that we don’t get much praise for. The daily choices we make that seem boring. But these seemingly small, insignificant choices DO matter. When it comes to our health and well being it might look like denying our desire to oversleep and instead waking up for that early morning workout or when we reach for an apple instead of the chocolate chip cookie (or three... let’s be honest.) To me, this is a beautiful obedience. I fail often at being disciplined but there can be satisfaction, growth and transformation found we lean into the difficulty of stewarding our health and well being better. 

Lessons Learned at 13,310 Feet

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It was when we turned the corner and the wind started blowing 60mph. Little BB sized ice pellets picked up off the surface of the hard packed snow and whipped into the small area where our faces were bare. It was like a million bee stings hitting our cheeks all at once. 60mph was the max wind speed before our guide would turn us around regardless of how close the summit was. He walkie talkied down to Paradise and the rangers reported back that the wind was not supposed to increase and it was safe to move forward. It was in that moment and for the first time in my life I really felt like I could die. I questioned everything. “Am I strong enough for this? “Do they know how dangerous this is?” “What the heck did I just sign up for?” “Do I trust my rope team?” “Do I even trust myself?” We were just 1,000 feet shy of the summit and decided to push on. 


In life we make decisions and take risks every single day. I strongly believe that if my life isn’t costing me something than I need to check my heart. Life is full of surprises, the unexpected, the wild. I’ve found rest in the fact that we were made for this wild. A life well lived is not achieved through the pursuit of comfort and happiness - of course we experience those things as humans but it is in the beautiful moments and the suffering that we are the most profoundly shaped. 

STARTS OCT 1: Autumn #WBLdoesabootygood Squat Challenge!

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It's that time a year again. Summer is over and it's time to start sippin' our PSL's and binge watching Stranger Things but not without showing a little love to our booty's. 
Challenge start Oct 1 and ends on Halloween. We're throwing in some curveballs into this years challenge so prepare for more than just squats! This challenge is perfect for anyone wanting to building strength and stamina in their legs (shoutout to all the snow bunnies) and is suitable for all fitness levels. Each day there is a designated number of squats to be performed and you can do them all at once or break them into mini circuits throughout the day - do what works best for you. 

Show us those beautiful squats by tagging us @wellnessbylittle and sharing your progress with the community using #WBLdoesabootygood. 

MODIFICATIONS: If you have a lower back, knee, ankle or hip issue modify the squat hop with a regular squat, no hop. If you are healthy and good to go - no dogging it, hops for days! 

Reminders for Wall Sits: Lower down so hips are parallel to knees, tuck your tailbone so you're able to glue your low back to the wall. Weight in heels and BREATHE!!!!!! Those legs are going to want oxygen during these wall sits and the only way they'll get it is if you take deep inhales and exhales. 

SQUAT CHALLENGE
Oct 1: 20 squat hops + hold a wall sit for as long as you can.
Be sure to time yourself. This is your baseline number. We will repeat this at the end of October. 
Oct 2: 30 squat hops
Oct 3: 40 squat hops
Oct 4: 50 squat hops
Oct 5: 50 squat hops + a 2 minute wall sit
Oct 6: 50 squat hops
Oct 7: 50 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 8: 50 squat hops
Oct 9: 60 squat hops
Oct 10: 60 squat hops + a 2 minute wall sit
Oct 11: 60 squat hops
Oct 12: 60 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 13: 60 squat hops
Oct 14: 65 squat hops
Oct 15: 70 squat hops
Oct 16: 72 squat hops
Oct 17: 74 squat hops
Oct 18: 76 squat hops
Oct 19: 78 squat hops
Oct 20: 80 squat hops
Oct 21: 80 squat hops + a 2 minute wall sit
Oct 22: 80 squat hops
Oct 23: 80 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 24: 90 squat hops
Oct 25: 100 squat hops
Oct 26: 120 squat hops
Oct 27: 140 squat hops
Oct 28: 160 squat hops
Oct 29: 180 squat hops
Oct 30: 200 squat hops
Oct 31: Retest your wall sit time by holding as long as you can again. Share your success @wellnessbylittle!

Congrats, you made it! Whoo hoo! 
 

STARTS MAY 1st: Wellness By Little 31 Day Push Up Challenge!

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It's time to start mentally prepping for the #WBL31daypushupchallenge! Join us May 1st-31st as we build muscle and endurance using our upper bodies! 

Plus we're doing a GIVEAWAY to @athleta for $50 to the person with the most check ins using hashtag #WBL31daypushupchallenge. Share your progress or the struggle is real face and let's lift each other up (not during the actual push up part though 😆) for the next 31 days. @wellnessbylittle clients, friends & family are all welcome to join in! 

Good luck and get ready to seriously improve your push up game in just 31 days. Starts Monday!
 
Here are the daily deets: 
May 1 Knock out as many push ups as you can at once keeping a consistent pace. No resting between reps. (this is your baseline number).
May 2 12 push ups
May 3 15 push ups
May 4 18 push ups
May 5 20 push ups
May 6 20 push ups
May 7 25 push ups
May 8 25 push ups
May 9 25 push ups
May 10 30 push ups
May 11 30 push ups
May 12 30 push ups
May 13 35 push ups
May 14 35 push ups
May 15 35 push ups
May 16 60 push ups
May 17 40 push ups
May 18 40 push ups
May 19 40 push ups
May 20 45 push ups
May 21 45 push ups
May 22 45 push ups
May 23 50 push ups
May 24 50 push ups
May 25 50 push ups
May 26 60 push ups
May 27 70 push ups
May 28 80 push ups
May 29 90 push ups
May 30 100 push ups
May 31 Just like day 1 knock out as many push ups as you can at once keeping a consistent pace. What's your new baseline?!

Is Hiring A Personal Trainer Actually Worth The Time & Money?

To answer this question objectively right off the bat, I think it depends on the person. There's an interesting podcast I listened to by Freakonomics on "What's The Best Kind Of Exercise?" In the podcast, they brought up gym memberships and how most people who become a member of a gym overestimate the amount they'll actually use the facility by 70% and this got me wondering... why? For myself and I know a lot of my clients, working out is more enjoyable when it's fun, different, safe, results driven and when you leave the workout feeling like you got your money's worth. 

I asked a few of my clients why they hired me and here are the top 5 reasons:
1.) To be pushed harder then I would push on my own. (They say that now!!) 
2.) To feel encouraged, motivated and to have fun during the session and throughout the week.   
3.) Accountability.  
4.) To learn how to move safely and have that second set of eyes watching form and biomechanics. 
5.) To have an intentional, focused hour with no distractions.

For the sake of not wanting to write a novel, I only want to dive into the last reason further. Have you ever gone to the gym or set out to do a workout anywhere for that matter and not made good use of your time? I know I have and I've seen it happen a lot at gyms. We get to talking to people, we rest for too long between sets, we take way too long to find the perfect Pandora station or God forbid we're busy taking locker room selfies ;). If you're like most busy Americans then efficiency is probably important to you. By hiring a trainer you are devoting a solid hour to working out your body in a safe, effective, transformative way. A good trainer will design a workout to meet the clients needs that day while still being an efficient use of time and focused in a way that will allow clients to reach their goals.

If you're thinking of hiring a trainer - do it! If financially its difficult to justify one-on-one training consider small group training as a way to bring the price down and still get that focused hour with people you enjoy spending time with. Did you know that 80% of American's claim to not meet American College of Sports Medicine's guidelines of exercising for 30 minutes a day/5 days a week? My encouragement to folks is to simply start. Do one thing differently this week than you did last week. Moving daily (even a walk!) improves quality of life and adds years to your life. And of course if you slip up that doesn't mean you have to give up. We all have our hard days. Have grace with yourself. Pick yourself up and keep going! 

If you'd like more information on training availability with Wellness By Little click here to contact us!

6 Minute Tabata Workout

Who doesn't love TABATA? Just kidding. If you've done a tabata style workout you probably know how brutal it can be but it's also a really efficient way to get the heart pumping and fatigue specific muscle groups. Try this out as a quick solo workout or to build into a larger circuit. Tag a friend who would do this with you! 

Jump rope (mad props if you can do double unders all the way through this) 20 seconds on
10 seconds rest
Push ups 20 seconds on
10 second rest
Repeat 6x

📷: @materas

WBL Mom's Group Training Success Stories!

What was your main reason(s) for joining a small women's group training program? 
Ellie: After Eva was born, I found it really difficult to get back into a workout routine. I would start a class or video at home with the intention of continuing week to week, but it was very easy to make excuses and not stick to it. When the opportunity to join this group came along, I knew I needed to do it. When you work out with friends, it is a lot harder to make the excuse that you are "just too tired" because they are there to encourage you to show up anyway. Having the support of a group to hold you accountable was essential for me.

What challenges were you faced with when you started this group? 
Ellie: Showing up every week was one of my main challenges. It is so difficult with a baby (and now toddler) to work around her ever changing schedule. However, the fact that we can train with our babies in tow and be so flexible about adjusting our training time is such a huge help! My other main challenge was just getting active again and back into shape. Eva was 3 months old when we started training and I hadn't really worked out at all the last 6 months of pregnancy, so I found myself 25 lbs heavier and very out of shape. While I'm still dealing with this challenge today because I'm not quite where I want to be, I certainly feel stronger than I did last year!

What kept you from keeping a regular exercise routine in the past and how have you benefited from training? 
Emma: In the past clinical depression has kept me from having the motivation to work out. Having a set meeting time outside in the sun or at my house with other people means I can't talk myself out of it as easily. Even when I'm not having problems with motivation, working out with a trainer makes me push myself harder than I do with a recorded workout (plus laughs and good company!)

What has been the best part about training in a small women's group?    
Desirae: It's been great being able to bring Ivan (my baby) to this who also have babies the same age. It's not just a workout but almost like a support group in a way of people that are going through similar things and all trying to feel better about ourselves physically and mentally. 

What keeps you coming back month after month? 
Desirae: The days we do our workouts are the best of my week. I feel so so good after working out with Mary, sadly finding the time outside of our workouts hasn't been as easier. But I know that every week on Tuesday I get a kick ass workout in and that helps me get through the week. 

What are your health goal(s) and intentions for the future and what will you have to give up in order to achieve these goals? 
Kathy: My goals and intentions for the future are to continue on a path to put healthy living first - not just for me and my family. This is really important to me, now that I am a wife and mother. We have cut our a lot of junk from our diet (like sodas and sugary snacks) and increased the amount of fruits and veggies we eat. I have also tried to do at least 1 or 2 meatless meal days per week. But I believe everything should be in moderation, so we aren't being extreme with it.

If you could give someone (who's recently had a child) encouragement for starting a program what would tell them? 
Kathy: I would really encourage new moms to get motivated to start! It sounds daunting and exhausting when you aren't getting enough sleep and are adjusting to your new life, but getting your butt up and kicked does wonders for your mood and energy. Plus, I loved being able to get back into my pre-pregnancy clothes! I would also highly recommend doing a program as a group. It helps with accountability, but more importantly, it's so much fun! And having a trainer who knows you and your body really helps - so thankful to you, Mary, for accommodating and catering workouts to the needs of new moms.

What's been something that has kept you motivated week to week? 
Kathy: I love seeing our little group during our weekly workouts. I especially love that my daughter can see her baby buddies every week. Being with other new moms has been such a blessing. We push and cheer each other on, and we commiserate and celebrate the little victories together - like getting through a tough workout or a baby milestone.
Desirae: The way I feel after the workouts keeps me coming back week after week! 

Beating Osteoporosis

This client success story goes out to Rita in Seattle. I remember the day Rita called to inquire about training. One of the first things she said was "I need to start a training program but I really dislike exercising." Rita is bold, honest and real and I appreciated that about her right away.  I laughed on the inside and thought "alright I'm going to have my work cut out for me with this one!" Rita has always said she values her health and her story, I hope, empowers and encourages other people to get moving regularly because the benefits really can be life changing! 

Here's some of her story: 

1) What got you interested in starting an in home training program?
Last year, at the age of 60, I was told by my doctor that I had entered into the early stages of osteoporosis. One of the things that he recommend was strength training exercise. The time then came for me to seriously consider my exercise regimen and include strength training in a consistent and regular fashion.
I've never enjoyed strenuous exercise and I always avoided it. However, I am disciplined and respect commitment. I knew that the only solution was to have someone come to my house and have a date and time firmly set into my weekly schedule so that it would be less likely for me to cancel. 
It was also important to me to optimize the benefits of correctly performed exercises while working out and you only get this on a one-on-one basis. My body has responded well to strength training movements and having a second set of eyes watching me has been critical for injury prevention. 

2) Why is exercise important to you?
I am committed to a healthy living. It feels good to feel fit.  

3) What keeps you going with maintaining a workout routine? Where do you get your motivation from?
First, seeing positive results gives me encouragement to stick with it. Secondly, to have a personal trainer that you connect with, who understands your goals and who keeps you focused on achieving them is paramount. I found this in Mary. She keeps me on track without being overbearing. Her professionalism and grace in dealing, in particularly, with my sometimes unenthusiastic responses, has been key in my keeping up with it.  Mary has a lovely personality which combines thoughtfulness and firmness.  Because I exercise out of necessity rather than choice, she keeps me determined by giving me feedback about my progress and making sure that I experience my best. Her meaningful observations and comments about relevant topics that both of us are interested in also creates an engaging atmosphere during our sessions.     

4) How long have you been training and share some of your major successes?
I have been training once a week for 14 months (since August 2015). At that time, I also started my calcium supplement regimen and combined it with strength exercise alongside with a 45 minute walk nearly daily and yoga to see if I could reverse my early stage of osteoporosis. I was thrilled to go for a bone density 10 months later and I no longer had osteoporosis.  I was back to osteopenia stage. The bone density technician, who has been following me for a number of years, was impressed and said that my improvement was statistically significant. My primary care physician was also impressed that I achieved this improvement naturally without the use of pharmaceuticals, and together with his recommended strength training.  

5) What are your short and long term goals?
My immediate goal is to continue with the same program of strength exercise and calcium supplementation to reverse the osteopenia to normal bone density.  After that, I will continue with my exercise routine for fun and for injury prevention but also to encourage those around me that you can achieve what you want if you put your mind to it and choose the right means (professionals) to assist you. Perseverance is a feature to acquire and inspire!

November 1st - 24th Thanksgiving Wall Sit Challenge

What better way to lead up to Thanksgiving than a beautiful wall sit challenge :) 

The rules are the same as the plank challenge we did last month. You do not have to complete the full time in one sitting. You can break the timing up into circuits if needed but the full time listed below for each day must be completed by the end of that day. Good luck to everyone participating!

Alignment & Posture Considerations:
Sit to 90 degrees
Knees don't come over toes
Weight in your heels
Knees track in line with toes
Low back firmly presses into wall by tucking the tailbone under (posteriorly tilt the pelvis)


Nov 1 30 seconds
Nov 2 45 seconds
Nov 3 1:00 min
Nov 4 1:15 min
Nov 5 1:30 min
Nov 6 1:45 min
Nov 7 2:00 min
Nov 8 2:15 min
Nov 9 2:30 min
Nov 10 2:45 min
Nov 11 3:00 min
Nov 12 3:15 min
Nov 13 3:30 min
Nov 14 3:45 min
Nov 15 4:00 min
Nov 16 4:15 min
Nov 17 4:30 min
Nov 18 4:45 min
Nov 19 5:00 min
Nov 20 5:15 min
Nov 21 5:30 min
Nov 22 5:45 min
Nov 23 6:00 min
Nov 24 8:00 min