Get Your Zumba On!

zumba-logoTwo more Zumba Routines added! Tomorrow is the big day, I’m teaching my first class and cannot express how excited I am. Health and wellness are very important to me, and any step in helping others on their own journey as they navigate that seemingly overwhelming path brings me joy.

So, if you’re in the area, stop on by and we’ll have a blast dancing and getting our bodies moving!

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4/29 – Make Your Day

Another Friday is here! Let’s see what we can make of it.

  • 4 minutes rowing
    • 29 tippy toe squats
    • 29 pushups
    • 29 oblique side bends (each side)
    • 29 burpees

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Don’t worry about how long it takes to finish, slow and steady, right? Taking it easy and focusing on getting the exercise right will help strengthen the muscles and build endurance.

It’s also time for another Friday Challenge! I must say, I’ve come to look forward to our Friday Challenge. I find pleasure in having a goal each weekend to better myself and the lives of those around me. With the constant barrage of noise that surrounds us, it’s good to silence the extras and take stock of what is important to each of us as individuals. Once you understand the essence of what gives your own life meaning, you can then share it with others, creating wonderful new experiences and bonds.

Our challenge this week is to find something that excites you and share it with others. Whether it’s one or twenty people, let your inner light shine through and make a difference in someone else’s life!

Let’s Get Survivin’

Survivor Koah Rong

Wow, last week’s Survivor was just too good! With four jury members now and only seven players remaining in the game, it’s getting down to the wire. Let’s see what we can do with those numbers today…

  • 4 burpees/pushup burpees
    • 7 thrusters
    • 7 mountain climbers
    • 7 bench dips
  • 4 burpees/pushup burpees
    • 7 sumo deadlift high pull
    • 7 leg kickback with arm raises
    • 7 bicep curl squats
  • 4 burpees/pushup burpees
    • 7 Romanian deadlift
    • 7 knee to elbow side crunch (each side)
    • 7 dumbbell reverse fly
  • 4 burpees/pushup burpees
    • 7 barbell row
    • 7 kayak twists
    • 7 lateral leg raise squats

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Double Up

Happy Monday! Time for another Double Up:

  • 10 Crossfit (wo)man makers
  • 12 mountain climbers
  • 16 oblique side bends (each side)
  • 20 shifting planks
  • 16 leg kickbacks on forearms  (each side)
  • 12 leg raise squats with weight
  • 10 forearm plank with side toe tap (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

How did everyone do with the Friday Challenge? I must admit that my weekend ended up being so hectic that I struggled to find time for meditation, but isn’t that the point: finding those moments and taking the time to calm our mind and spirit despite the frantic list endlessly running through our thoughts? Let’s keep this challenge going all week and make it even better than last week!

The Essence of Lemons

In these first posts during our essential oils exploration, I’m focusing on the oils that are more widely used and well known. Once we get through a few more I’m going to start introducing essential oils that aren’t as mainstream but are hidden gems to aid with personal health and wellness.

lemon

Now, lemons! Lemons and lemon scents are used almost everywhere with many different beneficial properties. Lemon essential oil is no different. It can be used for so many different things that you should always have a backup bottle on hand!

Lemon oil is a natural cleanser, both for body and household care. By nature, lemon detoxifies and its antiseptic properties can help treat various skin disorders, including acne. It reduces excess oil on the skin and helps remove dead skin cells. (Use caution when adding any citrus oil to a skin care regiment as it can cause sensitivity to sunlight.)

Adding two drops of lemon oil to an 8oz glass of water is a gentle and natural way to cleanse the digestive system, kidneys, and liver. Lemon is very helpful with stomach problems (cramps, indigestion, upset stomach, etc.) and because of its high vitamin content, helps to boost the immune system. Oh, and remember how honey is a natural cough suppressant? Adding lemon oil to warm water and stirring in some honey will help relieve a sore throat and reduce coughing.

Inhaling diffused lemon oil can also clear nasal passages and sinuses, which promotes good air flow and steady breathing for those who may suffer from asthma or seasonal allergies.

Not only that, but spritzing your hair with a little bit of lemon mixed in a water bottle will give your hair extra shine, reduce dandruff, and add natural highlights when out in the sun!

lemon oil

Lemon essential oil is very beneficial for increasing concentration and alertness. I use lemon as the main oil in a concentration blend I put together for my kids when they’re at school or studying at home. My son’s teacher chuckled and told me how cute it was that he carries his small bottles of essential oil blends in his pocket! Being both calming and uplifting by nature, it’s the perfect oil with which to begin your day. It helps eliminate anxiety, exhaustion, mental fatigue, and nervousness, thereby removing negative emotions and creating a positive mindset.

As if that wasn’t enough, lemon oil is an amazing natural cleaner and disinfectant. With its antibacterial and antifungal properties, lemon oil is a safe and effective way to clean household items. Add lemon oil and vinegar to a spray bottle for an all-purpose natural cleaner.

Phew! After writing all of that (while diffusing my lemon and peppermint blend), I’ve realized that even I’m not taking full advantage of my essential oils! I think I’m going to spend tomorrow doing a lemon cleanse…

Join The Party!

zumba-fitness-1

Big news on the Zumba front! Starting May 1st, I will be teaching two classes a week and I could not be more excited. This is another step forward in my pursuit of helping others live a healthier (and happier) lifestyle!

http://aubrey321.zumba.com/

Now, along with practicing some routines at home, you can come join me live while we pump up the music and sweat with a smile!

4/22 – Make Your Day

  • 4 mountain climbers
    • 22 leg kickbacks on forearms
  • 4 pushups
    • 22 tippy toe squats
  • 4 mountain climbers
    • 22 shifting planks
  • 4 pushups
    • 22 dumbbell row

Confused about any of these exercises? Check out Fitness in a Minute to find out!

I’ve been putting a lot of thought into what the Friday Challenge should be for this week. In my personal life, I focus a lot on  being active and trying not to waste a moment of time. But, sometimes it’s good to take a step back and reflect on the gifts we already have. Personal meditation is an important part of mental health and something I try to do every day. Sometimes it’s 15 minutes of yoga in the morning, and sometimes it’s just listening to a self-guided meditation exercise while I’m falling asleep at night. But no matter when I take those few moments to relax and de-stress, I can always feel the calming benefits.

Yoga

Friday Challenge for this week will be to find time to reflect on yourself and the blessings in your life, and maybe even take the opportunity to meditate.