Your chair is more than a place to park. It’s also a secret weapon for targeting your abs, hips and buns, and improving your balance. The following exercises can be done at home or work in just a few minutes. For best results, all you need is yourself, your trusty chair and the commitment to do it two to three times per week. (more…)

We all need a little help to get motivated sometimes! Life is hard and we are tired at the end of the day. Who wants to work out? Well, we know we must so we can live a healthy life and look great! Here are some tips to help you keep you motivated!

Have a plan at all times.Try to schedule your workouts the day before or, better yet, the whole week. I know this is hard when you have a busy life, but without at least a loose plan you will find it difficult to be consistent, which can lead to failure.

Don’t procrastinate.
The earlier in the day that you work out, the more time you have throughout the day to focus on your family, work or yourself without constantly thinking, “I need to exercise.” We’ve all been there, putting off exercising until finally we’re too tired and can’t be bothered. I could kick myself for wasting so much time procrastinating! If you just do it, it’s over before you know it! (more…)

The first thing you should do in the morning before getting out of bed is to stretch.
I love to do the following cross over back stretch which helps release tension in the lower spine accumulated through the weird positions we put ourselves in through our sleep. Also, if your family is anything like mine, we always end up having two kids in our bed and me sandwiched between them.

Perform the stretch every day and hold for 30 seconds. This will ease any awkward kinks that sleep can bring and place the spine in better alignment. (more…)

Parents can be great motivators to teach children that to move the body and exercise is fun and exhilarating. This starts at young age. They watch and mimic you in everything that you do. My daughter’s four-year-old friend commented to his mom “why don’t you exercise like Amber’s mommy?” It took her by surprise. She had no idea that her child was even aware of exercise. This gave her the boost she needed and now she’s finally started to incorporate walking into her weekly hectic schedule. Healthy children’s lifestyles need to start with the adults first. How can we expect our children to be active if we aren’t? (more…)

Music is a powerful influence in our lives. It is the backdrop to everybody’s life story. All of life’s biggest experiences are done to the sound of music. Remember slow dancing at prom or with your partner, for the first time? What about grooving with your friends on your first spring break vacation?

My whole life has been inspired by music. I still feel the excitement of the very first time I took ballet class, at the age of three, and the satisfaction I got from many years of voice lessons, perfecting my craft.

Music and dance are pure soul food, rekindling the free spirit in all of us, breaking down inhibitions and releasing a sense of well-being. After a hard, stressful day it’s amazing how music relaxes the body and drains tension. (more…)

I know how exciting it is to finally hear the news that you’re going to have a baby. I’m sure there are many questions going through your head about keeping you and your baby healthy throughout your pregnancy. I’ve gathered a few of the most-asked questions to guide you safely and healthfully on your journey to new motherhood.

Can I continue exercising in my first trimester?

The first trimester is not the time to start a NEW exercise routine. It is best to wait until you’re in to your second trimester and have clearance from your doctor to start an exercise plan. However, for those who are already active, you can safely continue with what is familiar to the body through the first trimester. (more…)

We all know how difficult it is to stay in shape and find time to exercise - but most especially for parents with babies or small kids. There’s the sleep-deprivation factor, lack of time and priority changes. So what are the options for busy parents? The fact is, the better you can take care of yourself, the better you will feel, and thus it is more likely you will be physically and emotionally stronger to take on the day with the “little ones” and all the challenges taking care of kids entails.

Below are some quick, but effective, exercises, specifically designed for the busy parent (Mom or Dad) for the back and shoulders to keep you strong. These will also help prevent future injuries that may occur with poor lifting biomechanics and poor posture caused by the heavy weight of not just the baby, but all the fun gadgets you’re expected to lug around. It’s no surprise that our bodies need a little help to get through the day. (more…)