Archive for Fitness Post!!

Plank, Pike, Pose

In a recent post I made on my social media page about feeling overwhelmed when you get hit with curveballs. It’s sooo important to take control of the situation instead of letting the situation take control of you. This is exactly why and how our health fluctuates based off of how we deal and heal with them.

I wanted to perform this particular transitional move as it helped me release some tension and calm down. 

Here’s how to perform a safe, functional and effective Transitional Plank, Pike, to Baby Pose

Transition effectively

Health & Fit Tip

Pillow Fight

Move Of The Day

Perform 10-15 reps each direction

  • Side
  • Front
  • Back

Balance, Core and Mobility Exercise 

Vitamin D & Move of The Day

For those of you who still don’t know the importance of vitamin D and it’s function here is a great article from the Fooducate app that provides great info. I have talked about this in past blogs based off of experience with working with clients who have very low vitamin D in the effects of it. For those of you who are new to my blogs if you haven’t had your vitamin do you levels checked it’s highly recommended as you can definitely tell a change with it or without it. 

Vitamin D – Health Benefits, Food Sources, and Supplement Advice

Vitamin D is not a vitamin

A vitamin is a chemical found in food, that the human body cannot make on its own. Vitamin D is actually a hormone that the body produces, as a result of complex chemical reactions triggered by sun exposure. It can also be ingested from food or supplements. Despite the misnomer, we will continue calling it vitamin D.

Before it can be of any help to the body, vitamin D is activated in a 2-step process, first by the liver and then by the kidneys. Once active, vitamin D participates in a host of metabolic activities.

Vitamin D health benefits

Vitamin D is critical for proper bone health. It promotes calcium absorption and helps prevent osteoporosis.

Additional roles of vitamin D include reduction of inflammation, neuromuscular and immune support, and possibly warding off depression.

Some studies posit that vitamin D can help with weight loss, and reduction in risk for certain diseases, but there isn’t a large body of evidence yet.

How much Vitamin D do I need?

If you are between the ages of 1 and 70, you need 15 micro-grams (mcg) per day (600 International Units). Older individuals need 20 mcg per day. Your body can produce all the vitamin D it needs simply by you being in the sun with exposed skin (arms and face, for example).

People living in northern areas with little chances of exposure, or most of us during the winter months, may not be getting sufficient amounts.

The good news is that vitamin D can accumulate in the body over time. So you do not necessarily need to “recharge” every single day.

Studies conducted in the past 2 decades claim that the majority of Americans don’t get enough vitamin D, and that the daily intake should increase to 25 mcg per day.

People at risk for lower levels of vitamin D

  • post-menopausal women
  • people who had gastric bypass procedures,
  • individuals who have celiac and other nutrient absorption related conditions
  • dark skinned people whose body is more effective at blocking sunshine

If you are in a risk group, consult with a health professional and consider get tested for vitamin D levels.

Foods with naturally occurring vitamin D

There are very few foods with naturally occurring vitamin D. They include:

  • cod liver oil (1 tablespoon has 34 mcg, 220% of the daily value)
  • swordfish (3 oz serving, 14 mcg, 94% DV)
  • salmon (3 oz, 11 mcg, 75% DV)
  • tuna (canned or fresh) (3 oz, 4 mcg, 25% DV)
  • sardines (2 pieces, 1 mcg, 7% DV)
  • beef liver (3 oz, 1 mcg, 7% DV)
  • eggs, mostly the yolk (1 mcg, 7% DV)

Another food that comes with vitamin D, in some cases, is mushrooms. Some farmers expose mushrooms to ultraviolet light and that causes them to produce vitamin D. A 3-ounce bunch of white mushrooms exposed to UV light can reach 100% of the DV! Check the package before buying.

Foods that are fortified with vitamin D

In the US, public health officials have mandated dairy milk be fortified with vitamin D. This historical decision virtually eliminated rickets, a disease that many children suffered from.

  • Dairy milk – 25% DV
  • Dairy-free milk – varies, check the label
  • Orange juice – varies, but juice is high in sugar so may not be worth it.
  • Breakfast cereal – some manufacturers add vitamin D, but again, if the cereal is high in sugar, seek nutrients elsewhere.

Vitamin D supplements

If you can’t get sufficient amounts of vitamin D from sunshine or food, the supplement industry will be more than happy to sell you some. It is available as D2 or D3.

Vitamin D is actually a group of compounds. The most common are vitamin D3 (cholecalciferol), and vitamin D2 (ergocalciferol).

Vitamin D3 is from animal sources, while vitamin D2 is derived from yeast and fungi and as such can be consumed by vegans and vegetarians.

Bottom Line

Vitamin D is a critical component of bone health. If you’ve never checked your blood vitamin D levels, go ahead and check if you are deficient. In any case, there are multiple food sources as well as supplements to choose from.


  1. Cranney et al – Effectiveness and safety of vitamin D in relation to bone health – NIH, 2007
  2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
  3. Clarke et al – Vitamin D Insufficiency – Mayo Clinic Proceedings, 2011

4Star Fit Tip:

Table top leg raise 

Fit Tip

Milk and Move of the day!

Did you know?
Health tip provided by Registered Dietitian, Molly Linek.

A1 vs A2 Milk What?

Have you started seeing a different milk in the refrigerated section of your stores? If not, you will.!! This “new” product is actually 5-10,000 years old!

A2 refers to the “Original” form of milk before domestication. A genetic mutation around 5 to 10,000 years ago bred a new type of milk, A1. Studies show that A1 milk can be more difficult to digest, increase inflammation, exacerbate GI issues, change gut bacteria and increase mucus production in many individuals.

Move of the day

Bear Hold Shoulder to Knee Taps

Move of the day!

Health and Fit Tip!

Health fact provided by RD, Molly Linek. 

Shop Clean and Save!!!

Merryfield, a first-of-its-kind app that helps people earn points for purchasing clean, Non-GMO products you can trust. All you need to do is take a photo of your receipt with the app and when it includes any product from dozens of Non-GMO Products from better-for-you brands (such as Applegate, Stonyfield Organic, Califia Farms and more), you’ll earn points you can redeem for gift cards.

➡️ Download the Merryfield app

4Star Fit Tip: Inside Toe Tap

Make It Right, Get It Tight


Health & Fit Tip Of The Day!

Have you ever heard the saying watch who you hang around because either they become like you or you become like them? My mother always used to say that to my sister and I and it still holds true today.
Think about applying that to your environment, what you surround yourself with each and every day. It plays a huge factor in your health, mentally and physically. My mom used to be a correctional facility professor and the walls inside of the facility was pink. Why? Because it had a soothing and calming affect to the people staying in that facility.
If you’ve ever noticed in commercials that are promoting anything healthwise, they are bright vibrant colors that are welcoming and soothing. Now let’s make it a little bit more personal within your home… Are your window shades always closed? Are your colors very dark or do you have any kind of colors that draw your attention/stand out? 

The purpose in this tip is surrounding your environment with color to bring energy and joy to you when you enter into it. Have a fresh bouquet of flowers in the center of your table or purchase a nice vibrant wall Decor, something that catches your eye and triggers the feeling of happiness and motivation.

I do it all the time- first thing in the morning when I get up and open all of my shades to invite the natural light in. Pretty often I will go to the store just to purchase some bright colorful flowers. It really does a mind and body good. Notice how your attitude changes.

Go ahead, buy yourself some flowers for the house, or even a nice house plant, wall decor or just simply let more light shine on you. I bet you will see and feel a difference. 😉

For your Fit Tip, Check our the clip below 💪🏽

Plank Into Stand Up

The Plank Shifter

Fit Tip

Health Tip:

My partner in health Registered Dietitian, Molly Linek shared this with me and wanted to share with YOU as mental and behavioral health is so important!

How does our mental behavior size up to how we view and say things? 

Does it really matter how we phrase our words?

Behavioral scientists investigated what factors shape people’s likes and dislikes.  In a recent study, participants were asked to rate a medical procedure when it’s described as having a 70% success rate, they rated it as positive.  However when asked to rate the same procedure described as having a 30% failure rate, they rated it as a negative.  Same procedure.  Same numbers.  Different results.  Conclusion:  Focus on the Positive!

The Plank Row

A great exercise that targets your arms, back and core!!

Although you may see the plank row perform from the floor, I like performing this exercise at an incline because You get more range of motion using you arms, thus making your core do some work!

Form to make sure you are getting quality effectiveness:

  • Stabilizing arm kept directly under shoulder for foundation
  • Hope/butt tucked in, while in plank position
  • Inhale when pulling, exhale when lowering the weight
  • Keep hips square with the floor. Do not shift or rotate while pulling with the arm

Plank Row

Give it a Try!

2-3 sets of 10-12 reps


If you’ve tried the SPELL YOUR NAME WORKOUT, here’s another one for you.

Want to keep it creative? Try the card game!

You can perform this by yourself or with your family.

You can always change up the exercises to keep it fresh. 

Here is a great example give by a friend and an awesome trainer Julie M. 

Here is how the fitness game is played:

  • Hearts= CARDIO: Jumping jacks / mountain climbers / modified burpees) 

*cycle through for each hearts you get

  • Diamonds = UPPER BODY : Push ups (can be done on wall or knees)
  • Spades = LEGS: Squats or Lunges  
  • Clubs = CORE: Sit ups / Russian twists / bird dogs) 

* cycle through each time a spade is picked

  • ACE = 1 minute plank 


  • The number on the card is the reps you are to perform.

Check out her video as she takes her boyfriend through the fitness game.

Card Game