FIT DRAGONFLY

There's nothing wrong with the way you are now, but if you want better posture, a tighter core or more flexibility, this class may be the "improvement" you're looking for...

https://www.fitdragonfly.com/small-group-classes

https://www.fitdragonfly.com/gift-certificates

Looking forward to another great month with my small group class. Learn more at https://www.fitdragonfly.com/small-group-classes.

Looking for a quick, low-impact, full-body workout that doesn't require any equipment? Here's one Popsugar put together, including a slideshow of videos and full descriptions for each move. Depending on your fitness level, you may choose to do the suggested 3 rounds of each circuit, or if you're new to exercise, do one round of each to start and increase the number of circuits over time.

This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed No equipment needed for this total-body workout that works all your muscles in just 30 minutes.

Great first class last night for my small group Core Strength and Flexibility Class. Many thanks to the ladies who joined me!!

There are still a few spots open so if you've been thinking about joining, this class might be the perfect complement to your current fitness routine. More like a personal training session than a large group class, this format allows you to work at your own pace and receive personal attention to ensure proper technique for the best results.

October fee pro-rated based on sign up date and no long term commitment required. To learn more, check out the link below.

https://www.fitdragonfly.com/small-group-classes

FLEXIBILITY AND CORE STRENGTH starts in 2 weeks. Sign up now and get a free exercise mat.

Visit https://www.fitdragonfly.com/small-group-classes for more info and sign up.

So excited to announce that my weekly Small Group Class "Flexibility and Core Strength" starts October 12! The perfect class for both beginners and regular exercisers looking to layer in flexibility and (often neglected) core work.

This class offers the best of both worlds - The energy and camaraderie of a small group combined with the individual attention needed to maximize results while ensuring good form and technique (better workouts/fewer injuries). More details below and at https://www.fitdragonfly.com/blank-page-1.

Discouraged by a stall on your weight loss journey? Beating yourself up for missed workouts or unexpected changes that got in the way? Frustrated about that goal you just can't seem to reach? This is for you!

The kids are back at school and it's time to get back on track!

Looking for a low impact exercise with high impact results? Try Bird Dog. This seemingly simple exercise strengthens your abs, back and hip muscles, increases flexibility in your shoulders and hips, and reduces low back pain while improving your posture. For maximal results, pay attention to your form, using the steps below to complete the exercise. Happy Wednesday!

Visit https://www.fitdragonfly.com to learn more.

Taking an poll and just looking for feedback, NOT trying to find out if you're personally interested in attending. I'm trying to determine the best time of day to offer small group classes.

With the options below, FOR WEEKDAYS...please list them FROM BEST time of day for you to attend a 45-60 minute fitness class (or anything else you might like to do/learn) TO WORST in the comments. Again, just want feedback - don't care where you live and won't approach you to sign up - promise!

9AM
12:30PM
5PM
7:30PM

Take the first step or take the plunge. Just move forward. Do something you've been thinking about for awhile but just haven't found the time (or courage) to do yet. It's such an incredible feeling to stretch your comfort zone. You'll be amazed at what you can accomplish.

https://www.fitdragonfly.com

This week we're sharing an article from Self Magazine featuring 21 stretching exercises to increase flexibility. I am not suggesting you need to do them all (but you may want to!). Take a look and find the ones that address the areas you personally feel you need to work on.

Each one has detailed information on not only the steps involved in doing the stretch, but also which muscles you are working and what causes them to be "tight" in the first place.

There's something for everyone - especially for people who spend most of their day in a seated position, often in front of a computer ("hunched over).



https://www.self.com/gallery/essential-stretches-slideshow

The 21 Best Stretching Exercises for Better Flexibility Tight hamstrings? Stiff hips? Time to loosen up.

Hate the heat, but know you should be getting more cardio exercise? Or, know you should be getting your heart rate up but hate the impact so many cardio workouts can have on your joints?

Here's a cardio workout from SELF that can be done inside with no equipment featuring both visuals and low impact options for each exercise. And, since the American College of Sports Medicine recommends getting at least 30 minutes of moderate intensity cardio 5 days a week for your heart health, this is a great cardio workout for both your heart and your joints that you can do in the comfort of your own home with the air conditioner on full blast!

https://www.self.com/gallery/equipment-free-cardio-workout

An 8-Move, Low-Impact Workout You Can Do Anywhere Bonus: You don’t need any equipment to get it done.

Here's to the power of positive thinking. Happy Thursday everyone!

Ready for a great workout for your core and your legs? The Bicycle Crunch is this week's exercise and a few sets of these 2x/week will go a long way to strengthening all of your abdominal muscles and toning your thighs!

You can find detailed instructions, including a video and modifications, on verywellfit.com - https://www.verywellfit.com/bicycle-crunch-exercise-3120058

It's and it's all about the muscles along the back of your body. This week's exercises are the Single-Leg Forward Reach and Superman. From your neck and shoulders down to your ankles, these two exercises are great for overall strength and stability. Low impact yet incredibly effective, do 5-8 of each (on each side), holding at the top of the move for a beat. If you'd like more detailed directions or specifics on the benefits, follow the links below:

Single-Leg Forward Reach:

https://www.popsugar.com/fitness/photo-gallery/46269474/image/46269477/Single-Leg-Forward-Reach

Superman:
https://www.womenshealthmag.com/fitness/a29094328/superman-exercise/

Remember how invincible we felt in our 20s? How full of energy we were and how each day was a new adventure? It's time to recapture some of that.

I (finally) got a new bike AND a paddle board - add that to the kayaks and hiking shoes I already own, and I'm on a mission to turn each day into a new adventure. I won't ever be 20 again, and frankly, that's all the more reason to do something each day that makes me say "that was fun."

Yeah, I know - work, kids, responsibilities - I've got them too. But that doesn't mean I can't take 30-90 minutes out of each day to do something I enjoy. Major bonus - it's good for my physical and mental health! Taking time for a ride or paddle or hike each day makes me a much better mother and a whole lot more fun to be around as a person!!

Not into biking or paddling? Start with a walk through the woods (or any nearby green space) or get out in your garden - just do something active that makes you happy.

Fitness doesn't come in a specific shape, size or activity. If "exercise" seems daunting, choose an activity that you enjoy - be it walking with friends, dancing to music in the kitchen, or gardening - and start building your fitness from there. Women of all sizes can be "fit" - there is no "one size" or program that is perfect for everyone.

Hello Fit Dragonflies. We're working the inner thighs and hips this week with Plie Squats and Lying Hip Abduction.

Aim to do 3 sets of 15 each, 2 or 3 times throughout the week, but if you can't do that to start, do what you can and build from there. Remember - some exercise is better than no exercise!

To learn more about our services: https://www.fitdragonfly.com