Who’s on Your Love List?

divider-1437377__340What an exciting Wednesday! There’s just so much going on with Valentine’s Day and Ash Wednesday. It’s a big day. In honor of the day, we’re going to talk about love, and we’ll complete our yoga series next week.

My first question for you this week is,

Who Do You Love?

For most of us, this is a pretty easy question. We automatically think of our family – children, grandchildren, spouse, parents – and a few close friends. This is absolutely true. (At least in most cases.)   But, when we start thinking about what the word love really means, our list actually grows quite a bit longer.

When you look up the word love, the first thing you see is that love is both a noun and a verb. I think we all know that. The thing that’s really interesting, though, is when you start looking at all the synonyms for the word. Let me share a few:

  • 51HSasel94L._SX522_Fondness
  • Passion
  • Compassion
  • Care
  • Concern
  • Friendliness
  • Friendship
  • Kindness
  • Sympathy
  • Humanity
  • Adore
  • Think the world of
  • Be devoted to
  • Worship

 

When you start looking at it in these terms, doesn’t your list grow longer? For me, this is definitely the case. I have a great fondness, care, and compassion for so many people. In fact, I would say I love most people.

Next, comes the hard part though. My next question is,

How do you spread love in the world?

What do you do to show your love for your fellow human beings? Do you go out of your way to spread kindness and friendship to others? What are some things you can do TODAY to create more love in the world?

I encourage you today, on Valentine’s Day, to spread the love. This can be as simple as smiling at someone who looks sad, or buying a stranger a cup of coffee, or calling an old friend you haven’t talked to in years. Whatever it is, do it with love. And, when you do, your heart will feel full in return.

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I wish each of you lots of love and wonderful health on this Valentine’s Day. And, thank you for all the love you share with me each week. To all of my wonderful clients who I am so fortunate to work with, and all of you reading my articles from afar, you are my family. And, I love you dearly. Happy Valentine’s Day!!!!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults active, pain-free, and full of energy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

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Wellness Wednesday…How to Choose the Best Style of Yoga for YOU!

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Wednesday is here! Let’s continue our discussion on the wonderful world of yoga. Today we’ll learn about the different types of yoga, and more importantly, I hope you discover the type that’s best for you. As you’ll see, the different styles of yoga offer different benefits. While there is some overlap in all of them, some are quite unique. Let’s dive in, and you’ll see what I mean.

yoga-quote1First, think of the specific goals you’d like to achieve in your yoga practice. Notice how it’s called, “practice?” You’ll find yoga is a journey where you can continually improve and develop your skills. Think of it like this – your granddaughter has to practice her dance routine before the big recital, or your grandson needs to practice his baseball skills before the big game. Your yoga practice is the same. You need to practice to continually grow to improve both physically and mentally. The cool thing is, it doesn’t matter where you start. This is YOUR practice, so you can make it work for you.

Now, with your goals in mind, let’s start the search for YOUR perfect class!

 

Goal:

To increase strength and flexibility without getting on the floor

Try: Chair Yoga

 

Chair yoga is a gentle form of yoga practiced sitting on a chair or standing, using a chair for support. The cool thing about yoga is that anyone can do it. The goal is to work with your body instead of against it. Chair yoga is a gentle, effective way to increase your strength and flexibility.

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Goal:

To gain stability and increase mobility

Try: Iyengar yoga

Iyengar yoga is the practice of precision, which pays close attention to correct body alignment. The postures are held longer, as opposed to some styles that move quickly from pose-to-pose. Props are often used. (Yoga props include things like yoga blocks, straps, and/or folded blankets.) This method is designed to safely develop strength, flexibility, and stability, along with mind-body awareness. It’s particularly therapeutic if you have specific limitations or conditions. This style uses a yoga mat on the floor. If you feel comfortable getting down and up, this can be a great place to start.

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Goal:

To become more centered

Try: Kundalini yoga

Kundalini yoga is a spiritual practice that aims to expand consciousness, ignite passion, and increase physical vitality. The method is multidimensional, using rhythm, movement, breath, and sound to effectively stimulate and shift your energy. The practice alternates between active exercises and periods of relaxation. In this class, you’ll be guided to release stored emotional and psychological blocks and to allow creative energy to flow freely.

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Goal:

To calm your mind develop more self-acceptance

Try: Kripalu yoga

Although I’ve never tried it, Kripalu yoga is a comprehensive and compassionate approach that uses deep relaxation and meditation. The goal is to promote physical health by calming the mind, opening the heart, and developing a deeper level of self-awareness. Throughout the class, you are prompted by questions such as, “What are you feeling right now?” and “What is your body asking for?”   And, students are encouraged to move and modify postures by emphasizing compassionate self-awareness and acceptance.

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Goal:

To become a lean, mean machine

Try: Astanga yoga

The previous two styles of yoga focused primarily on relaxation and mental health, but Ashtanga yoga is a strenuous, physically demanding style of yoga. It is comprised of a set of 75 poses performed in a Vinyasa style. (Vinyasa is just a fancy way of saying the poses flow from one to the next.) This style of yoga is a great way to build upper body and core strength, but be prepared to sweat as you briskly move through a set of sequenced postures while remaining focused on your breath. If you haven’t tried yoga before, this might not be the best place to start because it is so strenuous.

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Goal:

To sweat

Try: Bikram yoga

Again, if you’re just starting out, you probably won’t want to start here. But, you might have heard of, “Hot Yoga,” and this is it. It’s a series of yoga poses performed in a heated room, typically 95°-100°. The poses are performed in a Vinyasa (flowing) style that is quite vigorous. The purpose of the heat is to speed up the natural detoxifying process of your body.

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As you can tell by now, there are many types of yoga.  Some are more physically demanding, while others focus on calming the mind through breathing and meditation. Often times, though, classes incorporate techniques from multiple styles. Shop around until you find the style and instructor that’s best for you. If you try a class, and you don’t enjoy it, remember not all yoga classes are the same. Find the one that makes you want to come back for more.

If you don’t know where to start, try getting a membership to yogaglo.com.  I have one, and I love it!  The website has over 4,000 yoga classes to choose from, and you can sort by the class style, level, focus, etc.  There are a bunch of options, so you can really tailor your practice to YOU.  Best of all, you can try it for FREE for 15 days.  If you like it and want to continue, it’s just $18/month after that.  I’ve learned a lot from this website, and you can too!

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Next week we’ll conclude our yoga series by learning some of the most popular chair-based poses. The best news is that you can practice them in your own living room. Have a great week, and get ready to move next week.

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults active, pain-free, and full of energy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…Benefits of Yoga

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Wednesday means wellness, and our yoga conversation continues this week as we discover the many benefits of yoga. When you think of the benefits, what comes to mind? For most of us, we think of flexibility, strength, and balance. I’d have to say, “yes, yes, and yes!” These are all wonderful benefits of yoga. Just wait, though, there’s so much more! New research is being conducted every day to better understand yoga’s role in our overall health. These benefits can be broken into four major categories: health and wellbeing, disease prevention, symptom reduction or alleviation, and psychological/emotional benefits. Let’s dive into each of these areas in more detail, shall we?

 

Health & Wellbeing

  • blog-fitlife-061815-3Yoga has been shown to lower cholesterol and triglycerides levels.
  • For some, lung capacity improves due to the deep, mindful breathing used in yoga.
  • Certain yoga poses are believed to improve metabolism while regulating and controlling hormone secretion.
  • Yoga improves overall balance by strengthening the core muscles.
  • Yoga improves coordination by challenging different parts of the body to move together.
  • With increased strength, flexibility, and body awareness, posture is improved.
  • Joint range of motion is improved or maintained by flexibility work, with an increase in lubrication of the joints.
  • Yoga has been shown to improve sleep in part by learning to fully relax mind and body.
  • Yoga stimulates the body’s detoxification process, which has been show to delay aging. (Yes…sign me up!!!!)

 

Disease Prevention

  • YogaBalanceHeart disease – Yoga may reduce stress, lower blood pressure, help control weight, and improve cardiovascular health.
  • Osteoporosis – Yoga has been shown to lower levels of cortisol, which may help keep calcium in bones. Also, since yoga provides weight-bearing exercise, it’s been shown to strengthen bones.
  • Alzheimer’s disease – Yoga may help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s disease.
  • Type II diabetes – Yoga has been shown to reduce glucose levels while encouraging insulin production, as well as, serving as a source of physical exertion and stress reduction.

 

Symptom Reduction or Alleviation

Wow…look at this list. Yoga has the ability to improve symptoms that many of us experience on a daily basis. Check it out!

  • blog-fitlife-061815-2Asthma – Yoga may lead to a reduction in symptoms.
  • Arthritis – Yoga may help to relieve arthritis symptoms and loosen muscles that tighten joints.
  • Cancer – Cancer patients have shown an improvement in strength, a rise in red blood cells, and experience less nausea during chemotherapy.
  • Migraines – Regular yoga practice has been shown to reduce the number of migraines in migraine sufferers.
  • Constipation – Yoga helps the digestive and elimination systems work more efficiently.
  • Back pain – Yoga reduces spinal compression and helps overall body alignment.

 

Psychological/Emotional Benefits

After reading through these lists, it’s clear to see the yoga offers many physical benefits. The cool thing about yoga is that is also provides psychological and emotional benefits. It’s like both your body and your brain get a workout at the same time. Some of these benefits are due to the strong mind-body connection made; others to the role breathing plays (like we learned last week); while others are directly related to certain sequences of postures. Here are some of the benefits:

  • Well-being may be improved. The subcortical region of the brain is associated with well-being, and yoga is thought to dominate this region (unlike other forms of exercise that dominate the cortex).
  • Stress reduction. Yoga has been found to decrease the levels of certain hormones that affect stress and anxiety.
  • Self-acceptance increases due to the self-building nature of yoga.
  • Concentration may improve as focused attention is needed in yoga to maintain structured breathing in conjunction with movement.
  • Memory may improve through enhanced blood circulation in the brain.
  • Calmness. Yoga has been shown to lower the levels of hormone neurotransmitters – dopamine, norepinephrine, and epinephrine – which create a feeling of calm.

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With all these benefits, you’re probably ready to give yoga a try (if you haven’t already). It’s a great activity with lots of benefits. It is important, though, to find the style and level that are right for you. Otherwise, you might end up hating it. Next week, we’ll talk about the different types of yoga, so you can find the style that works best for you. Until then…

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

 

Wellness Wednesday…The Wonderful World of Yoga

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Welcome to Wellness Wednesday! How are you doing with your New Year’s goals by now? I read a statistic yesterday that said most people give up on their New Year’s resolutions by January 8th. I was shocked – that’s only one week into the new year! While I was definitely surprised by this, I can also relate.

One of my goals for 2018 was to do yoga in the evenings before bed. Well, it’s not really happening. I’ve found that I’m so tired by the end of the day that I’m just too worn out to make it happen. Instead, I’ve been trying to squeeze it in at other times of the day. Yoga has so many benefits, so it’s really important to me to make this happen.

yoga-class-smallDo you like yoga? If you would have asked me a year ago, I would have told you I didn’t like it. I had tried a few yoga classes in the past, and I just couldn’t make that mind-body connection. I really wanted to like it, but it was so boring to me. And, then there’s the stretching. I’m not a flexible person, and some of the stretches just hurt. I couldn’t understand why people liked it so much, and I was so confused. I had heard that there were different types of yoga, but I didn’t know what that meant or how they were different. Quite honestly, I really just didn’t want anything to do with it.

Then it all changed for me last year. I kept hearing about all these benefits of yoga – better flexibility, more strength, less stress – and I wanted to have those things. In September, I needed to complete my continuing education requirements to renew my Group Exercise certification, and I decided to take a specialty certification course in yoga. I learned so much from the course and am excited to share some of the information with you over the next few weeks. We’ll look at the benefits of yoga, the different styles of yoga, and how to actually get started – regardless of your age or ability level. Like I said, there are different types of yoga and different levels. There are classes held in gyms, yoga studios, online, and on DVD. The options are endless, and we’ll dig into all of it. This is something everyone can do!

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The Yoga Breath

Breath is a vital component of yoga practice. (See what I mean that anyone can do this. We can all breathe!) While there are various breathing techniques, the overall goal is to soothe the nerves, keep warmth and moisture inside the body, and help promote digestion and mental clarity. So, let’s learn the yoga breath now.

  • Sit in a comfortable position and place one hand on your stomach and one hand in front of your mouth. (Feel free to close your eyes if you find it more relaxing.)

 

  • Inhale through your nose keeping your lips closed. As you do this, you’ll want to feel your abdomen expanding and pushing out against your hand. It’s like you’re filling up a balloon.

 

  • Now slowly exhale through your mouth. As you do this, pretend the hand in front of your mouth is a mirror. Your goal is to fog the mirror. This means you want to exhale a warm breath.

 

d8e0c8e70e9516cf2daf782d22afa387_galleryimage_gallerySo, that’s it! You want to take a deep inhale through your nose and a warm exhale. Ideally, you want to exhale through your nose, but you can really do it however it’s most comfortable for you. Again, the goal is just to exhale a warm breath. Once you get this down, you can place your hands in any position that’s comfortable to you. They don’t have to stay on your stomach and in front of your mouth. That was just for learning purposes.

 

Keep practicing this style of breathing throughout the week. It can be done anywhere at anytime and can have a relaxing effect on the body. Next week, we’ll continue to dive into the world of yoga. Until then, have a great week practicing your yoga breath.

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

 


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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…My Favorite Fitness Accessory

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Greetings on this cold Wednesday in January! Yes, it’s even cold in Florida right now. The low tonight is 32 degrees in Sarasota – now that’s crazy! I hope you’re all staying safe and warm this wintery season.

Do you have a favorite fitness accessory that helps you reach your exercise goals? Right now it might be a certain pair of gloves or the perfect-fitting hat. Seriously, though, sometimes that right pair of socks makes all the difference. Today I’d like to share my absolute favorite accessory. One day when I’m rich like Oprah, I’ll give one of these to all of you as “My Favorite Things.” For today, though, I’ll start by telling you about it.

 

Hips Sister

hipS-sister-left-coast_grandeMost of you have probably seen me wear this accessory, and you might not even know it. Essentially, it’s an updated fanny pack.   I know, I know…fanny packs are not cool anymore, but this one is great!   It’s thin and lays flat, so you can wear it under your clothes without anyone noticing. It has 3 pockets, 2 of them with zippers, and it’s really comfortable. It’s way better than the old fanny packs from the 90’s.

 

Do you take the dog out for a walk a need some extra pockets? Or maybe you don’t want to take your purse into the gym but you need a place to carry your id. This little accessory can be a lifesaver. You can carry your phone and i.d. in one pocket, your keys in another, and there’s still a separate spot to carry a tissue. (I don’t know about you, but my nose runs all the time in this cold weather.) It’s so convenient. I actually have one in 5 different colors.

 

If you’re interested in learning more, you can visit hipssister.com or find them on Amazon. They come in different styles, but the one I like is called the Left Coast Sister. And, since I mentioned Oprah, it’s worth noting that this product was featured in O Magazine back in 2014 as one of Gayle King’s favorite things. I’m not the only one who likes them.

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If you get one, let me know. And, if you have other accessories you love, please share. I’d love to hear what you’re using.

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…Juicing Your Way to Better Health

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Have you had your fresh squeezed juice today? If not, you might want to think about starting. While juicing is not new, it does seem to be gaining popularity. Maybe you remember Jack LaLanne. He’s been called, “The Godfather of Modern Fitness,” and he developed many fitness and nutrition products over the past century. One thing he is known for is his juicer. According to his website, he made juice from fruit and vegetables for over seven decades and believed it was one of the factors that made up the fountain of youth. He believed, “Your blood stream is your river of life and when you nourish the trillions of cells in your body with live and vital nutrients, you feel alive and vital.” Do you feel alive and vital?

pexels-photo-236416.jpegJuicing extracts the juice from fresh fruits or vegetables. The resulting liquid is packed full of the vitamins, minerals, and phytonutrients (plant chemicals) found in the whole fruit. The one thing lost in juicing is the fiber.

Some juicing advocates believe that juicing is better for you because the fiber doesn’t get in your way. Basically, they mean that your body can absorb the nutrients better because your digestive system doesn’t have to work so hard to break down the fiber. They believe that juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid in digestion, and help you lose weight. Those are some pretty amazing claims, wouldn’t you say?

While juicing has always been healthy, one reason it’s gaining traction again is because of some popular documentaries – many on Netflix. One of the most popular is called, Fat, Sick, and Nearly Dead. This film follows Joe Cross on a 60-day juice fast. Joe begins his journey at 310 pounds and taking several medications. The story is inspiring, motivating and just really awesome as you watch Joe transform his life by juicing and exercising.

The good news is, you don’t have to go on a juice fast to receive the benefits. In fact, just one fresh drink each morning is a powerful way to start your day.

 

Types of Juicers

So, where do you start? Well, first thing, you’ll need a juicer. There are many types on the market, but two of the most popular are centrifugal force juicers and masticating juicers. Each has their own list of pros and cons. To keep it simple, I’ll share what we got and why.

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Over the summer, Kirt and I purchased the Omega NC900HDC, a masticating juicer. (Click on the words to check it out on Amazon.) We chose a masticating one for four main reasons.

  • They work at a slower speed, so they extract more juice from fruits and vegetables, and are great at juicing leafy greens.

 

  • Since they are slower, they preserve more nutrients than are preserved by centrifugal force juicers because there is less oxygen. Basically, they give you optimal nutrition. (This was the biggest selling point for us!)

 

  • You can make nut butters with them too. That’s right – real, fresh ground peanut butter right in your own kitchen!

 

  • This model is quiet. Don’t get me wrong – it still makes noise, but you won’t wake up the entire house when you use it.

 

My Favorite Green Drink

If you start googling recipes, your head will start to spin. There are a million out there. We’ve tried a bunch of them, but I keep coming back to my favorite. We drink it just about every morning. I feel great when I drink it, but the biggest thing I’ve noticed is the impact it has on my skin. It makes my face look better, and that’s always a WIN!

Ingredients:

Mojito-Green-Juice1815114 celery stalks

½ cucumber

½ apple

1 cup pineapple

1 cup spinach (or other leafy greens)

1 lemon

1 knob ginger  

  • Serves 2

 

I don’t put the ingredients in the juicer in any particular order. I just mix it up and toss in a little of this and then a little of that until everything is used up. If you try it, let me know how you like it.

In the words of Jack LaLanne, “Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.” This week, make sure you focus on the things that will help you build your kingdom. Adding fresh juice can be the first step!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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FullSizeRender-4Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.

 


MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…Goals for 2018

 

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Happy New Year!

It’s time for a fresh start. It’s a New Year full of new adventures and new opportunities. Aren’t you excited? Anything is possible!

goals-reminder-note-coffee-handwriting-black-ink-sticky-cup-new-year-resolutions-concept-96998799Did you make a New Year’s resolution? I’ve found over the years that I’m not very good at keeping my resolutions, and I’m much better at accomplishing goals. That’s why this year, I made a list of goals…28 of them to be exact. Some of them are health related, some business, some financial, some personal. They aren’t all big, monumental accomplishments, but they are all things I’d like to check off my list.

What’s on your list? If you need some ideas to start, let me help. I’ll spare you my full list, but are my top 6 goals. Maybe you’ll get inspired too! 

Are you ready? Together, we’re going to make 2018 our healthiest year yet. Let’s go!

 

My Goals for the New Year

Drink fresh, green juice 1st thing each morning.

Mojito-Green-Juice181511Last year, Kirt and I bought an awesome juicer. We’re really fortunate to be able to make our own fresh juice every morning. I’m excited to share more about this with you in the coming year. Believe it or not, there are a lot of choices when it comes to buying a juicer. Who knew? We got the Omega NC900HDC. (Click on the words to check it out on Amazon.) I’ll share why we chose this one and give you my favorite “green juice” recipe.

 

Drink at least 1 gallon of water each day.

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You’re probably already thinking I’m going to be spending a lot of the year in the bathroom! It’s worth it, though, because hydration is so important. If you want to try this, make a gallon like you see in the picture. It’ll help motivate you throughout the day.

 

 

Complete a 12-week transformation challenge.

Each January, a website called bodybuilding.com does a 12-week contest to see who can have the biggest body transformation. There are 2 main winners, one man and one woman. Each win $100,000. Great motivation, huh? I’ve decided to enter this year and am excited for the journey.

Some of you might be wondering why I would want to do something like this since I’m a trainer and workout a lot anyway. The truth is, I love having something to train for. A number of years ago, I competed in 2 fitness competitions, and it’s just so cool to see how your body can transform with hard work in the gym and in the kitchen. I don’t have the desire to compete on stage again, but I want to see what I can do with my body as I approach 40. Specifically, I want to put on more muscle in my upper body and lose some body fat. Believe it or not, building the muscle is the hard part!

5c2bdb12-fe43-44b8-ab8d-e5d9b5711b91_1.b53c4a59523e30e369333ae1cdac2db9In order for me to be successful, I know I need to work with a coach. I’ve always found this is crucial to my success. It’s so important to have that extra motivation and accountability, as well as an exercise routine that will help me reach my goals. I’m really fortunate because I happen to live with the best trainer I know. Seriously, though, I’ve worked with 8 other trainers in the past, and none of them have had the same knowledge and attention to detail that Kirt does. He’s truly amazing at this stuff.   We don’t typically workout together. In fact, in the last 6 years, I think we’ve trained together 5 times. This 12 weeks will be different though because he’ll train me (just like any other trainer would) at scheduled sessions. It should be fun! I’ll share my before and after pictures at the end of the challenge, and I’ll share some of my exercise and diet tricks along the way too.

The bodybuilding.com challenge is open to anyone, so you can join too. (Click on the website to learn more about it.) Registration ends on January 14th, so don’t delay. If you don’t want to join the challenge but still want to make a transformation, contact us and we can help you do it. It takes a commitment so you have to be ready to put in the effort, but it can definitely be done.   We’d love to help you make this your year of success!

 

Ditch my current make-up for organic and more natural products.

81jFeTHcKNL._SX522_-2Do you know how many harmful chemicals are in the products we put on our body everyday? It’s really scary when you start to look into it.   Your skin is your biggest organ, so the things you put on it really do make a difference. Some of the synthetics chemicals found in make-up and other beauty products (like lotions and deodorants) are linked to cancer, organ toxicity, reproductive disturbances, and disruptions to the endocrine system. (Like I said, it’s scary!) We’ll talk more about this in future articles. For now, though, watch out for products with parabens, synthetic colors, fragrance, and phthalates. These are some of the worst, and you really want to avoid them.

 

Learn how to make laundry detergent, mouthwash, tooth paste, etc.

Just like make-up, these products are filled with harmful chemicals. As you can tell, Kirt and I are really trying to make the switch to healthier options in all aspects of our life. As soon as I learn how to make some of these products, I’ll share my findings.

 

Practice yoga each evening before bed.

8800ae67480030bd39a50237cc98d840Yoga has so many benefits – it’s good for the brain, relieving stress, flexibility, and on and on. This year, I am committed to making it a daily habit. While I’ve taken courses on teaching yoga, I like it when I don’t have to think about it and can follow someone else’s lead. That’s why I have a subscription to a website called, YogaGlo. (Click on the words to go to their website.)   YogaGlo offers online yoga and meditation you can do anywhere. They have thousands of classes that range from 5 to 120 minutes. They even have programs for beginners. The monthly membership is $18 per month, but you can try it for free for 15-days. I’ve been using the past few months and definitely recommend it.

 

I’d love to hear your goals for 2018. Let’s find success together!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit boomersNmotion.com or contact Melissa and Kirt at coaches@boomersNmotion.com.


 

MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)