Friday, April 29, 2011

Fab Friday Workout

Fab Friday
Took some Fitcampers through this workout today and wanted to share. Remember it's all about progression, to start small and then increase for repetitions/duration.

Recommended Equipment - Dumbbells (a challenging weight for YOU), mat/towel, and cones (or small target points for agility work).

Dynamic Warmup - I consider this "movement rehearsal" and incorporating large muscle groups with active movement to warm the body and increase blood flow.
  • Easy Jog/ Speed Walk
  • Butt-Kickers
  • Knees-Up
  • Walking Lunges
  • Frankensteins
  • Inch Worms

Set #1 - Repeat 4 x
  • Power Skipping x 90 seconds
  • 20 Jump Squats
  • 100 m Sprint


Set #2 - (30 seconds on/10 seconds off) x 4
  • Speed Skate
  • Pushups
  • Dumbbell Row
  • Bicep Curls

Set #3 - 2 x
  • Tricep Dips x 30
  • Lateral Shuffle from Cone to Cone x 45 Seconds
  • Squat to Push Press with Dumbbells x 30
  • Plie Squat Jumps x 30 seconds

Cooldown/ Stretch

Enjoy, my friends...

Monday, April 25, 2011

Friday, April 22, 2011

Feeling the Blessings

Thank you Lord!

Nothing technical, nothing requiring a turn of the hamster wheel, just a post to thank God, my family, and my friends for all the love and support! I am truly blessed to live this glorious life!

Had a few moments of reflection and meditation this morning. Amazing!

Have a Happy Good Friday, Happy Easter, and Wonderful Weekend!
Mine will be filled with classes, FitcampSD, family, a garden walk in Pt. Loma, a 10-miler, church, friends, and FUN FUN FUN!

Wednesday, April 13, 2011

Temporary High or Forever Felt?

This is just an informal entry of my thoughts and stream of consciousness…
I was going through one of my binders from my last semester at UNLV (Fall 2010) and came across my list of goals on where I want to be one year from now. It has been 6 months, and I accomplished them ALL. A few “things” have enabled me to get to this point. When I say “this point”, I am nowhere NEAR an end. This is a journey and I will constantly strive to push myself, to grow, to learn, to progress, and to truly be all that I can be.

When I write my goals, they are aligned with the passion that God has placed in my heart. One of the many things I am passionate about and feel my reason for being here, is to help people live an active, healthy, and happIER life (read the blog on happIER). There must be a VISION in place with your goals. Why do they MEAN so much to you? Every goal on that sheet of paper is aligned with the ultimate VISION of helping others and honoring God. There is a higher purpose for each goal. Will the goals on your list bring you temporary happiness that will fade away? It’s as if MY goals are NOT ABOUT ME at all. Sounds kind of funny, but this is truly how I feel.

Creating connections with people and helping THEM achieve their goals and aspirations is what propelled me forward. It is amazing what happens when you respond with LOVE and give LOVE to EVERYONE.

A temporary high from selfish goals is short-lived while goals aimed and driven with a higher purpose and vision, other than ourselves, are selfless and forever felt.

Short. Sweet. To the point.
E-mail me with any questions, comments, and/or suggestions. Much Love!

Friday, April 8, 2011


Studies show that individuals who forgive are happier and healthier. So why not forgive others, including yourself? We are our toughest critics, so why not ease up on the blockage of goodness? I am not a psychiatrist, psychologist, or therapist and my opinion is just that, my opinion, so feel free to take it or leave it.

The first step is to understand and analyze the situation. What is the casualty? Why do I feel the way I do about the situation at hand? Understand that no one determines our attitude but our self. No one makes us mad, no one makes us happy. We choose our attitude. This is the ONE thing we have control over.
Peter came to Jesus and said, “Master, how often shall my
brother sin against me, and I forgive him? Up to seven
times?” Jesus replied, “No, not up to seven times, but up
to seventy times seven.”
M a t t h e w 1 8 : 2 1 - 2 2
(This includes self-forgiveness)

Understanding the situation and coming to the conclusion that mistakes are human behavior will allow ourselves to keep us on our journey. Consider it regular maintenance and an accountability factor. Forgiving our self keeps us from being stuck, it keeps us moving.

The second step is to take full responsibility for ourselves and our actions. Holding ourselves accountable is a major factor. We cannot put the blame on others, I am myself, you are you, she is she, and he is he. Perfection is not an option, we are human. We make mistakes, we sin. Period.

The third step is to determine what small steps can be taken to eliminate this sense of doubt, negative self-condemnation, and black cloud. The goal is to change this repetitive cycle, or if a situation happened once, prevent it from happening a second time. REMEMBER what it feels like to have contributed to this regretful situation that needs forgiveness. Make the emotional connection and it will forever be easily decoded from our long term memory. What is the most traumatic experience you have faced in life? What was the happiest moment of your life? Chances are you do not have to think about it. You call recall the event immediately. Why? It’s the emotional connection attached to it!

Photo by Rich Cruse

Self-compassion needs to be expressed during trials along our journey to growth. We can use every mistake and every regretful moment as a stepping stone and learning experience. Choose an attitude of gratitude for the feelings that are “negative” because they hold us accountable. Acknowledge them for a brief moment and then let them pass by like a cloud in the sky, allowing for the more productive and effective YOU to come alive.
-          Carisse