“I like to move it, move it…” So, let’s shake our groove thangs and get those bodies boogieing!

This fabulous fiesta was initially brought to you by the Heart Association, encouraging everyone to strut their stuff for 10,000 steps a day or bust out a solid 20 minutes of aerobic awesomeness. Dive into a swim, hit the trails, or trot around the block with your furry BFF. Feeling fancy? Learn a new dance move and bust a move! No need to be a gym rat; a chill stroll in the neighbourhood or a breezy bike ride will do just fine. Remember, little steps lead to big leaps! Join the “Move it” Monthly Challenge and let’s get moving!

“Move it” Monthly challenge

As the incredible John Denver once sang:

Some Days Are Diamonds (Some Days Are Stones)

“When you asked how I’ve been here without you, I’d like to say I’ve been fine, and I do. But we both know the truth is hard to come by, and if I told the truth, that’s not quite true…”

You never know when life will surprise you with an unexpected twist.

Isn’t it wonderful to simply be alive? Honestly, time zooms by faster than a rocket! Can you believe it’s already MARCH 2025?

It’s perfectly fine to experience the emotions of loss, pain, and fear while also holding onto the belief that everything will be okay.

Embrace that beautiful contradiction of “I’m not okay, but I totally am!” It’s all part of the human experience, my friends.

A fabulous human, ready to unleash their inner greatness!

FOOD, MOVEMENT, SLEEP, RELAXATION

While what’s on your plate packs a serious punch for your health, don’t forget the other fabulous factors throwing a wellness party! Think grooving with movement, catching those Zs, indulging in some playful fun, bonding with your tribe, soaking up the sunshine, and embracing the great outdoors!

Plus, let’s not overlook our mental chatter, stress-busting skills, how we wiggle during workouts, and even the air we inhale. It’s a whole lifestyle fiesta! Knowledge is not power. Action is power. If you don’t change now then when? Remember the 4 pillars – food, movement, sleep, relaxation. Small changes done consistently lead to big outcomes. Find a five minute action – be it yoga, meditation, morning kitchen workout – start somewhere and do it for 5 minutes each day and see how you feel for 7 days and that is starting action and see how you feel. Take inspiration to action!

https://drive.google.com/file/d/1VOEgx-nkPXGvA0C7pxbUfo3Kuj_n12Wb/view?usp=sharing

Grab your food planner and tummy tracker for a deliciously organized adventure! 

MOVE IT! MONDAY

This 20 min easy yoga class from Boho Beautiful is intended to stretch and relax your entire body.

Moving through gentle postures, this class is intended for anyone that is looking for a peaceful and relaxing way to end or start their day.

Tuesday Treats

When your energy dips between meals and hunger strikes, it’s essential to choose a satisfying snack that will help sustain you until your next meal.

Sadly, many snack options lack vital nutrients such as protein and fibre, and are instead packed with added sugars and refined carbohydrates (think chips, cookies, muesli, and granola bars). This combination is not ideal when you need enduring energy.

Eat food that remembers where it came from.

Skinny Gut

One of the most intriguing discoveries is how the microbiome affects body weight.

Living in a properly sized body means being HEALTHY, HAPPY, and ‘Free.’ You never think the DIEt is the failure you think you are the failure. Small changes, have life changing effects. Set the bar, in every area, at a level you can achieve, even on our worst day. As you see success, those small changes will grow, you will put in more effort. Not out of shame or guilt, but because you will trust yourself.

And what are the professional duties of “He / She / I Who Cares About What I / This Family Eats”

You may ask? To answer we will quote the very gentle, firm and wise “Lady” of the woods, Galadriel from “Lord of the Rings”

The game plan?

It’s time to dive into a prebiotic paradise with a high-fibre + protein feast, topped off with some probiotic pals like classic sauerkraut! Because guess what? Fibre isn’t just the superhero of smooth poops; it’s the main buffet for your friendly gut bacteria! And let’s not forget about the low-carb life, which starves off those pesky bacteria that are all about weight gain and food cravings.

Let’s get our guts grooving!

Welcome to TUESDAY Affirmations, folks!

After the Monday madness, Tuesday can feel like the wallflower of the week—just hanging out in the corner. But hold onto your hats, because it’s so much more! It’s a fresh start, a glorious do-over in the game of life! Now, some might roll their eyes at these “cheesy” lines, but hey, they’re packed with truth! You never know when life will throw you a plot twist. 

So, let’s soak in these Tuesday Affirmations and realize that every moment is a little gift, a chance to shine! Wishing you the most fabulous Tuesday ever, sprinkled with positivity and a bouquet of uplifting affirmations…

1. Today is Tuesday, I choose to be happy
2. I am so grateful that it’s Tuesday!
3. It’s Tuesday & I’m capable of achieving great things
4. This Tuesday, I am choosing to focus on what I can control
5. My Tuesday is a new opportunity to start over again. I embrace challenges & opportunities for growth.
6. On this Tuesday, I’m committed to continuous improvement
7. I choose to make a positive impact today

Ditch the Gym!

Gardening provides an excellent workout with the digging, tilling, weeding, raking, mowing, moving, planting, and climbing.

Plus gardening is great fun.

Each season you try to do better.

“I am more myself in a garden than anywhere else on earth.” Doug Greene

Wednesday Walking & Connect with Nature

Taking a walk is a good way to get some exercise & spend time in nature.

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories.

And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It’s not just for beginners, either: Even the very fit can get a good workout from walking.

Don’t go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session.

“Don’t add more than five minutes at a time,” he says.

Another tip: It’s better to lengthen your walks before boosting your speed or incline.

And while it’s perfectly fine to keep them easy and ambling, especially if they’re primarily for fresh air or mental-health purposes, there are also plenty of ways to make them hard enough that it will feel like a moderate to intense workout.

In other words, decide in advance that you’re walking with the goal of getting your heart rate up or building some strength and endurance.

Block out a walking workout on your calendar just like you would a studio or Zoom class.

Workout @ Work

Most of us spend hours hunched over computers, smartphones, and steering wheels.

That takes a toll on your back, hips, neck, and shoulders, and it’s not always easy to find the time to take care of aches and pains.

But you can stretch anywhere there’s a wall or chair.

By getting up from the computer and finding a flat wall and stretching your arms bent from the elbows against the wall – do a few repetitions.

Thursday Cardiovascular Exercise

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories

Interval Training

Whether you’re a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you reduce weight.

5 Minute Strength Workout

Squats, calf raises, push ups, triceps dips and lunges – 5 minute workout in your kitchen every morning – make it simple, easy and fun and consistent – like brushing your teeth. Inspiration without action does not lead to change.

Friday Squats

Sitting in a Primal Squat or Deep Squat or Squat.

Whatever you want to call it, our joints require us to do it for a couple of minutes per day (adding up to 1/2 hour per day) can help improve flexibility and range of motion, increasing circulation, helping our joints.

Some cultures in the world, eat like this, go to the toilet like this, birth like this.

Why not make our beloved sauerkraut like this?

Squats, which work the quadriceps, hamstrings, and gluteal, are an excellent example.

“They give you the best bang for the buck because they use the most muscle groups at once,” says Oldsmar, Fla., trainer David Petersen.

Form is key, though, warns Petersen.

“What makes an exercise functional is how you perform the exercise,” he says. “If you have bad technique, it’s no longer functional.”

For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton:

“The knee should remain over the ankle as much as possible.”

Think of how you sit down in a chair, only the chair’s not there,” suggests Gotlin.

Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help.

“Start by working on getting in and out of a real chair properly,” he says. Once you’ve mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair.

Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time.

If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.

“Life is not linear, it’s multiplanar,” says Rufa

And the better they prepare you for the various positions you’ll move in during the course of a day, the more useful exercises are.

Abdominal Crunches

Who doesn’t want firm, flat abs?

Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward by sticking the chin out; don’t hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. 

He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.

“Crunches can be excellent, but if they’re not done correctly, with the back arching, they can actually weaken the abdominals,” Petersen says.

To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.

“Twist before you come up,” he says. “It’s really important that the twist comes first because then it’s the obliques that are actually getting you up.”

But keep in mind that you won’t get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.

“Crunches work the ab muscles; [they’re] not to be mistaken as exercise that burns the fat over the abdominals,” he says. “That’s the biggest myth in exercise going.”

Push-ups

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.

“I’m very much into planking exercises, almost yoga-type moves,” says Petersen. “Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you.”

Push-ups can be done at any level of fitness, says Cotton: “For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes.”

Here’s how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the “T-stabilization” push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.

Bent-over Row.

Instead of just coming up with different combinations of the same old exercises, try mixing it up with totally fresh movements!

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.

Here’s how to do it with good form.

Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.)

Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support.

Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart.

Flex your elbows, and lift both hands toward the sides of your body.

Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

These exercises are excellent, efficient choices, the experts say.

But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.

Technique

“Done with good technique, all exercises do what they’re supposed to do,” says Petersen.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

So especially if you’re a beginner, it’s a good idea to seek the advice of a fitness trainer – whether it’s a personal trainer or a trainer at your gym — to be sure your form is safe and correct.

Welcome to the Wild World of Meditation Weekend!

Lately, the buzz around mindfulness has exploded like confetti at a parade, showering us with health benefits and good vibes from every corner of the globe. Seriously, anyone can hop on the mindfulness train, no fancy yoga pants required!

A chill mind equals a happy belly and a healthy noggin! Mindfulness is all about breaking free from the chains of past regrets and future worries to truly soak in the glorious NOW.

It’s like doing the opposite of our usual jam—endlessly juggling tasks, replaying our “oops” moments, stressing over what’s left on our to-do lists, and scrolling through social media like it’s a competitive sport.

Hey, I have to remind myself, some days shine bright like diamonds, while others feel as heavy as boulders! It’s perfectly fine to not feel fine… while also knowing deep down that you really are okay.

It’s okay to feel the feels—loss, pain, fear—while simultaneously remembering that everything is going to be alright.

Embrace that beautiful duality of “I’m not okay, but I totally am!” It’s just part of being human, folks. 

A fabulous human ready to unleash their inner greatness!

A Sense Of Connection

In-person hangouts with friends and family can feel like chasing a unicorn when you’re swamped with work, but those moments are golden for making memories and bonding! They crank up your support system and give you that warm, fuzzy feeling of belonging.

Researchers at the University of North Carolina discovered that having a solid squad is just as crucial as smashing workouts and munching on greens for your health—think less belly bulge, less inflammation, and lower blood pressure! The more social butterflies fluttering around you from childhood to the golden years, the healthier you’ll be at both ends of the spectrum.

And here’s the cherry on top: unplugging from screens for a day (or even just a few hours) opens the door to fresh, fun ways to fill your time!

So, roll up your sleeves and let’s cook and ferment together with friends! 

Let’s whip up a healthier, happier world—one delicious dish at a time!

When life tosses you a curveball, grab your bat and send it soaring out of the park! 

There’s a classic nugget of wisdom that says change is the only thing that sticks around. With the world serving up changes like a never-ending buffet, let’s hope the number of go-getters ready to roll up their sleeves outshines the ones hiding in the dugout when our team steps up to bat.

Yep, changes are coming, folks! Even if you’re a routine-loving creature of habit, there will be moments when your comfy schedule goes poof, and reality morphs into something totally unexpected. And you know what? That’s perfectly fine! Take a deep breath.

Your routine might need a makeover, but that just means it’s time to craft a shiny new one! Some changes will hit like a freight train—SUPER challenging, no doubt. But guess what? These tough times can also be golden opportunities. You might uncover hidden talents or realize you’re cooler under pressure than a cucumber in a snowstorm! You’ll be amazed at what you can juggle when life throws you a curveball. So get ready for some fabulous self-discoveries waiting just around the corner!

Sleep

• To improve your sleep, establish a regular sleep schedule, create a relaxing bedtime routine, ensure a comfortable sleep environment, and limit caffeine and alcohol intake before bed. Natural light. One of the best things you can do is expose yourself to natural light as soon as possible after waking up.
• Optimize Your Sleep Environment:
• Make it comfortable: Ensure your bedroom is cool, dark, and quiet. 
• Use blackout curtains or an eye mask: To block out any light that might disturb your sleep. 
• Use earplugs: To minimize any noise that might keep you awake. 
• Make sure your mattress and pillows are comfortable: Ensure your bedding is comfortable and supportive. 
• Don’t exercise too late.
• Don’t eat too late.
• Journal.

Accept the new change in your life

When a change is looked at as a fresh opportunity and a chance to learn something new, it’s no longer quite as scary. Even if you had no intention of ever pursuing this new direction, embracing rather that resisting is always the method of least resistance.

Keep an open mind. What initially sounds like a complete disaster might end up being the best thing that ever happened to you. But without an open mind you could miss the opportunity.

Kill it with kindness and humour

Sometimes if we don’t laugh, we’ll cry, so we might as well make it the former. Maintaining a sense of humour during difficult times helps put others at ease and you might actually start to trick yourself into feeling like things are A-OK. And that right there is half the battle.

Do something kind for yourself

Your own personal care might be the last thing on your priority list, but it shouldn’t be. Taking time out to treat yourself to something that makes you feel great really does help the healing process.

Think: reset button for your brain

Get out there. While you may feel like curling up in a ball and staying inside forever, getting out there and embracing your new reality will actually feel a lot better. Your life is an adventure worth pursuing, so don’t let setbacks, even major ones, derail you completely. Take the time to acknowledge and embrace the change and then get back on that horse and ride, baby, ride!

When life tosses you a curveball, don’t just stand there like a deer in headlights—swing for the fences! Smash that ball out of the park and race around those bases for a glorious home run! Hear that crowd roar? That’s the sweet sound of triumph because you didn’t toss your bat in despair.

Life is full of curveballs—job losses, illness, relationship drama, aging, and financial hiccups are just a few of the sneaky pitches that can throw you off your game. You know the feeling: frustration, anxiety, and the urge to scream at the universe.

So how do you tackle these surprise pitches? The magic word is “how!” Missing a pitch doesn’t mean you’re out of the game; it’s just a detour on your journey. Every challenge is a chance to practice, and the more curveballs you face, the better you’ll get at hitting them out of the park!

Remember, when you hear, “Strike One, Strike Two, Strike Three, You’re Out,” it just means you’re waiting for your next turn at bat. There will be more innings, more chances, and it’s all about how you handle those pesky curveballs. Will you let defeat shatter your spirit, or will you take your stance, swing with all your might, and aim for that outfield glory?

You’re the batter, the whole team, and the cheering crowd! Your attitude is your secret weapon to reach those bases. Choose optimism over defeat, and you’ll find a field full of opportunities waiting for you.

Sure, you might get a little dirty or strike out a few times, but don’t fret! The bases are still there, and all you need to do is grab that bat again. Maybe it’s time for a new stance or a shiny new bat. Who knows—missing that curveball could just set you up for a spectacular home run next time!

It’s not about winning the game. It’s really about “how” you handle those curve balls and whether you throw down the bat in defeat, or know that your next time up to bat could be a home run.

Let’s play ball!

Juicy Relationships is my latest masterpiece, bursting onto Amazon in both Kindle and paperback!

Snag your copy and jump into the excitement! Love and good germs, xo, Lynnie!

Enjoy the read! Happy moving March and beyond! Sending love your way, xoxo, Lynnie

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Inspired by the one and only TOM …

“I snagged an extra 20 years on my life odometer, just by switching things up a bit!” – Tom

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