Gettin' Fit & Healthy with Rickie

                                                              It's the most wonderful time...?!?       It is a wonderful time of year, but for some people this time of year can bring on stress, emotional & physical. We also tend to put our self-care on the back burner.  This is not the time to completely kick your workout to the curb,  just make some adjustments.  Keeping physical activity in your toolbox helps you deal with some of the stresses and helps with some of the additional calories we consume during this season.  It is okay to enjoy your favorite holiday cookies, dessert or that side dish that brings you fond memories.  Another way to help with holiday stress practice saying 'no' to some of the requests you receive.  Make sure you commit only to a...

      I don't wanna...     Here you can add whatever it is you just don't have the desire to do, whether it is a run, gym workout, etc.  We all have those days when you just don't have the desire and please remember rest is also good and important for the body.  Sometimes all we need is a little movement to get that adrenaline moving to get us started.  There may also be days where after that little bit of movement you decide nope not today and that is okay.          These bite-cise workouts are great options to kick start your motivation or to give you a short burst of movement to expend some calories and boost your energy levels and maybe your spirit.     This workout as always can be done with or without weights it does have a short warm up and some brief stretching.  Listen and watch for modifications to meet you where you are in your journey.  I have included the exercises below if you would like ...

    Bitecise core workout...      Excited to bring you a new 'bitecise' workout. This workout includes core strengthening. Only equipment needed is dumbbells but everything can be done without weights. I have included the outline of exercises below, in addition to the video, and link to my Youtube channel.  Enjoy and if you have more time repeat each exercise 2 or 3 times or toss in some cardio work. Exercises   #1 Moving Warrior 3 - hinge forward at the hips,  keep abdominals strong and root down through the standing leg, firming the thighs.          Increase the challenge...do all reps on one side.                                                                                ...

  Bitecise workout                      Do you hear everyone at the gym or your friends brag about their hour(s) long workout? You think to yourself  'I don't have that kind of time with work and kids, etc.'  You can do quick 10 minute workouts that can be very beneficial to your physical and mental health.  It also gives you the opportunity when you have more free time to squeeze another 10 minute session or more.       The link below is a short 12 minute video with a brief warm up and stretch and about 10 minutes of strength exercises.  The only equipment needed is a set of dumbbells but you can use just your body weight.  If you have more time you can repeat the exercises, combine with your existing routine or more videos on my Youtube channel.     Enjoy whether you are new to exercise or experienced, considered another tool in your toolbox.  Sincerely, Ricarda...

Finding balance...          It has been a hot minute since I have posted anything new but one morning I was working on my message for that day's yoga class and I read a short paragraph about love life balance.  I found it inspiring and thought provoking and needed to make that my message for that days practice.  It is a very short read and you may want to read it a second time a little slower and really absorb the message.          We are often being told to find work life balance and many companies are trying to focus on helping their team members find that balance. Here is another question, have you ever considered your love life balance?  Love life balance is not just about our romantic relationships; it's prioritizing the love for ourselves, our friends and those around us.  You always need to respect your own boundaries and needs. When we nurture ourselves we are better partners, friends, family members and co-w...

      This season introduces new growth, fresh starts and this is a great time to practice reconnecting with the world around us and being present.  Our attention is constantly interrupted by busy schedules, zooming from point A to point B and trivial distractions.  With all this busyness we have lost the ability to be awed by the world around us.  This season the natural world is in a whirlwind of building nests, birth of baby animals and bursting blooms.  Take the time to acknowledge the world, enjoy the sunrise, notice the singing birds, rabbits hopping and on a clear night look up and wonder at the moon and the stars.     May you never be too busy, too jaded or too old to gather handfuls of overlooked miracles.          "Look deep into nature and then you will understand everything."                           ...