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Come get your dose of all things that will help you eat well, move well, think well, and BE well!

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Bicep and Tricep Superset Combos

move well Sep 23, 2020

Check out these two simple supersets to work your biceps and triceps! In the video below, learn what a superset is and why incorporating supersets into your workouts can save you time and help you to be more efficient.

 

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The Culture of Fear For Moms.

When I had my daughter, 2 years ago. I entered a world that I never could have imagined existed.   You mean, I have to take care of this thing that came out of me and stop taking care of myself?  I know plenty of women feel instant love and instant "motherhood."  Me? Not so much.

The first year was full of fear, doubt, anxiety, depression, hormonal imbalance, weight gain, and worry.  After a stressful and complicated pregnancy that landed me in the hospital for 3 weeks just to keep the baby inside long enough to grow, I then had about every breastfeeding struggle known to (wo)man. Top that off with a baby that wasn't growing, and a medical system that made me feel like a failure for having a "failure to thrive" baby. 

The doctors told me I was harming my baby by trying to exclusively breastfeed. They told me if I didn't supplement with formula,  my baby would be in danger.  They made me fear that my baby was hungry and that I was the...

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From "Fat Ass" to "Supermom."

Don't let the title of this post deceive you. It's not about calling yourself a fat ass. It's not about labeling yourself as supermom.  It's about the split second it takes to change a thought. It's about the split second it takes to change your life.  

Change doesn't have to take years (though often it's a journey and does). Change doesn't have to be drawn out and dragged on.  You can literally "change" in a split moment decision.  And guess what, we get the opportunity for these split moment decisions THOUSANDS of times per day. That means, you have thousands of chances to change your life ON THE DAILY! 

Now, let me give you a little back story. Growing up, I was never a skinny kid. In fact, quite the opposite. I would run around my hometown block for exercise when it wasn't swim season (I was a swimmer growing up).  I don't know about you, but who wasn't a self-conscious teen, especially an overweight teen?  Every time I ran, I took the...

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Quarantine Running: Virtual Running Clinic Discount

move well Apr 30, 2020

Join me! Use code QUARANTINE5K for 50% off. But don't wait, this discount expires May 1st, 2020!

Get lesson 1 for free at https://www.trainerinyourbackpocket.com/5k

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Turkey Trot Bootcamp 2019

 

Join me for the 9th annual Turkey Trot Bootcamp! "Burn the Bird" before (or after) your Thanksgiving Feast with this 10 minute bodyweight workout!  This year's theme: Mantra, Movement, Meditation.

Mantra: My Digestion Flows with Ease

Movement: 10 Minutes (45 seconds of exercise, 15 seconds rest, x10)

  1. Gator Step with a Twist
  2. Walking Lunges with Overhead Reach
  3. Childs Pose to Pushups
  4. Kneeling Lean Backs
  5. Lunge Pulse to Knee (or toe, or jump) Right Leg
  6. Lunge Pulse to Knee (or toe, or jump) Left Leg
  7. Side Plank Hip Dip Right
  8. Side Plank Hip Dip Left
  9. Side Lunges
  10. Goal Post Arm Movement Flow

Meditation: Join me in a comfortable seated or lying down position for a guided visualization that will help prep your body for optimal digestion for your Thanksgiving feast! 

And since digestion is the name of the game this year, make sure you don't miss my top digestive tips from this past Tuesday At Two Facebook Live.   Stop carrying around Tums and learn HOW to help your body digest...

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Did you take your M.E.D.S. today?

I am not a proponent of taking prescription medications. In fact, my entire career, mission, purpose, journey, etc,  is about helping individuals get off their medication by creating health from the inside out through clean nutrition, movement, and through empowering the mind. So why am I asking you to take your MEDS today? 

Last week, I was sitting down to create plan to keep me focused and to make sure I get done what needs to be done during my husband's deployment.  It's way too easy to get wrapped up in reacting to life, instead of being proactive to life. So, I sat down and created a calendar on a piece of paper for the number of days that he will be deployed for.  In each daily box is four letters.  M.E.D.S.  What it boils down to, are the four things that I need to do daily, so that I don't forget to take care of me, during, not only this deployment, but through this holiday season, and new year.  

These are the four things that I need to do...

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Tight Hips? Try the Gator Step with a Twist Exercise!

be well move well Oct 15, 2019
 

Do you have chronically tight hips like I do? (I swear it's from years of marathon running).  If so, try out this exercise that I call the "Gator Step with a Twist."  

In the video above, I describe how you can do this exercise as both a stretch, or an active warmup/mobility movement.  Give it a try and let me know how it feels!

-Abby

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My Secret Weapon to Never Missing A Workout? Don't Shower Until You Exercise!

 

If you're like me, sometimes you need as much motivation as you can get to fit in a workout.  Let me share with you one of my secret weapons that works like a charm (most of the time).  Here it goes:

Super simple. I don't get to shower until I've gotten in my workout!  I don't know about you, but once I shower, there's no way I'm going to get in a workout. I sweat like a beast and would have to shower again! And who's got time for that?  So, if I'm going to workout, I do it before a shower. 

Let's say, for example, I have a meeting, or an event to attend, and I know I need to shower before it. I tell myself that I have to get in my workout BEFORE that shower! So, if showering for you is a daily ritual (I hope it is), then this is the opportunity to make exercise a daily ritual.  

If it's a rest day, I don't use this rule, as I embrace the rest and shower whenever I want. But on the other 5-6 days of the week, I absolutely schedule my workouts...

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Need to "work off" the food you ate?

Let's chat for a moment today about why we should NEVER exercise to "work off" the food we eat.  I'm going to start right off by saying that the mindset of doing that is one of punishment.  You're using exercise as a punishment for eating the food.  No wonder exercise gets such a bad reputation and has such a bad PR problem! 

For years, I thought of exercise as simply a means to (try to) control my weight.  I would use the exercise machines and furiously watch the calorie counters on them to see if I burned enough to make up for the ice cream, or snack I ate.  Funnily enough, it never worked. (big surprise).  

Let's change our thinking from using exercise as a means to burn calories, to a tool that helps us feel better.  Exercise is medicine for our bodies, it's not a punishment for the food we eat.  Plus, when you stop exercising, you actually burn even more calories due to the post exercise "burn." So, calories from...

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How to get out of a low energy funk, FAST!

 

Have you ever been super low on energy? (trick question, because I already know that the answer is YES! OF COURSE!) So, I want to share with you just one way you can get out of a low energy funk, super fast!

For the past 3-4 days, I'd been super low on energy. I didn't have the drive to get anything that wasn't essential done.  I had no desire to exercise either.   So, for a few days, I honored that desire for rest, and let my body have it.  

But, when the low energy continued beyond 2-3 days, I knew something wasn't right. Was my body just totally fatigued? Was it sluggish from eating out while on vacation the previous week? Was the low energy psychological?   I knew my body needed exercise, because I usually start going crazy if I don't get exercise (aka: movement) in after a couple days. But I just had no desire to exercise.  

So, I reached back in my TBP wellness resource arsenal (in the Trainer In Your Back Pocket membership, there is...

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