Three Breaks

I recently read an article by that was published on CNN. She gave 3 excellent ways to add movement to your day.

1. Act like a kid. Hula hoop, jump rope, skip, play tag. (Something the kid on all of us should do more.)

2. Turn up the tunes. (I find myself doing this when I'm hope alone and cleaning, I'll end up dancing around.)

3. Consider training with a friend. (I love this idea. It makes you accountable to someone, and it's harder to say no. )

What do you think of these ideas? Do you do any of them?

How many holiday shopping days do we need with names, Black Friday, Small Business Saturday, etc? Well, if you are still looking for that last minute and you don't want to leave the house, but you want to support a small business... consider Three Breaks as a gift idea, (or for yourself). www.threebreaks.com

Need an idea for that person in your life (maybe yourself) that could use a little more movement in their life? Small business Saturday, Three Breaks is a small business, give the give of three months of videos for $50. The gift includes three videos 3 times a days that just help you get up and move. They are delivered directly to your friends inbox. We take the thinking of exercise breaks right out of your day.

Happy Thanksgiving! It's a day to eat and share and be thankful, but did you know it's also a big day for turkey trots? What did you do this morning before the eating began?

As the holidays start approaching, I just wanted to introduce myself again, I am Kendra Strobel Yost, I'm a small female business owner in Salt Lake City, but can teach a zoom class all over the country and send the Three Breaks program all over the world. Consider Three Breaks as a holiday gift this season.

"The fastest way to get old is to become weak.
The fastest way to feel young is to get strong."

Three Breaks

I don't think I need to say much about this post. Think twice before reaching for that sugary drink. (And yes, I totally screen shot this on my phone, cause I thought it was a great post and wanted to share it, and I'm horrible with technology!)

But really, this is pretty appalling. I'm totally guilty of reaching for a soda a couple times a month. This will make me think again.

Thanks The Food Hub for posting.

Besides the Three Breaks program I also teach one on one personal training and 30 minute zoom classes. People love the zoom classes, it's 30 minutes and your done, you don't even need to leave your home. I make modifications for most everyone, and it's a "judgement free zone." We are here to cheer each other on. I thought I'd take a minute and show you what a 30 minute zoom class looks like.

One of these amazing ladies just finished her librarian endorsement. She went to school and taught, and still had time for classes on the weekend.

Another one of these beautiful women works full time at a university, sits on every board I know of, goes to every fund raiser the local town has, and still makes time for a 30 minute class.

After that we have an incredible women that works full time at the local children's hospital, and commutes 1.5 hours almost every weekend to spend time with her family. But she always makes time for a 30 minute class.

Next but not least, the powerhouse of a women does incredible work with the homeless in our community. She's in the know about every fun event happening in our town and always so kind to keep us all in the know. Yet, every weekend, my 30 minute zoom class is the event she attends.

Up next are two west coast travelers. They attend my classes from all over the country. They get in their RV and aren't afraid to drive anywhere. Yet, on Wednesdays and one weekend day they stop long enough to get some exercise in. They even been complimented on their legs before!!!

Last but definitely not least, one of the hardest working women I know. I don't know if she's ever clocked less than 50 hours a week. Our local school system is so lucky to have her. Yet, every weekend she makes the time to join a class or two.

All these women are heroes of mine. They take the time to take care of themselves and understand the importance of exercise and even bonding with other people.

UGH, I'm totally guilty, I'm posting a holiday post before the holidays even begin. I'm an early holiday shopper, in fact I'm done already. I like to enjoy the holiday and not be running all over shopping in the cold. People laugh at me, but I'm cool with it. If you have that one person on your list that you just can't think of an idea for, most people need to add more movement to their day, give the gift of Three Breaks

Recently JAMA released an article with evidence stating that even if you exercise, sitting all day can cause dementia. (I feel like everything we do now can cause dementia.) But this is one more excellent reason to give a try. If you get up and exercise in the AM, or after work, but sit all days, it's not benefiting your body like getting up and exercising throughout the day. (Don't give up your morning or afternoon routine, just add more movement during the day.)

DO NOT DO THIS AT HOME, OR ANYWHERE!!!

I love the performer !NK. Last week she was featured on 60 minutes, and she talked about how strong her body and how she takes care of it. Wonderful story. She had the interviewer stand on her stomach to show her strength, which she works very hard at getting.

My son, and I always give each other physical challenges...how many push-ups can you do, how many burpees, etc? One night after dinner I wanted to see if my stomach was strong enough for a 112 pound human to stand. (So maybe after dinner wasn't my brightest idea.) But we did it. All my hard work, and dedication to having a strong core paid off. Hard work always pays off.

!nk

Happy Halloween! Get out and walk those steps to get that candy we will honestly be snacking on tomorrow! Whats your favorite candy? Mine seems to change every year. Last year it was all the Tootsie Pops, the year before that I couldn't get enough of the Almond Joys. It's great, cause no one else likes those candies. So, take a day, enjoy the candy, but remember your body wants exercise more than that junk!!

I'm totally on the Taylor Swift bandwagon. I see her as something positive when life can seem so negative. I've been trying really hard to get on my stationary bike between clients instead of the evil scrolling. Having music that I enjoy helps a lot. So, I've been blaring the Reputation album by T Swift. What do you like to listen to when you exercise, or need some motivation?

The weekend is finally here. I love reading, and always looking for good book recommendations. Do you have any? I'm really hoping to chill this weekend and get through a good book. What are your plans?

January 1 2023 was a 10 months ago. What New Years goals did you set? How are they going? One of my goals was to go outside for 20 minutes everyday, no matter the weather. Well, I wasn't expecting a record snow year in Salt Lake, but I did do a lot of shoveling. Needless to say my goal of walking 20 minutes everyday didn't happen, but I'm thinking it's time to revisit those goals, it's never too late to start over. Here I am walking with my 14 year old daughter, yes, she still holds my hand, and I couldn't be happier. What are some of the goals you set 10 months ago?

I wish I was one of those people that woke up everyday excited about my workout, but I'm not. Once I get moving I'm so glad I'm doing it. What keeps you motivated to exercise?

I took a few months off SMS. I struggle with knowing what to post, what to share with the public, how to promote what I so strongly believe in...moving your body. I'm back! Let me introduce myself again. My name is Kendra Strobel Yost, I'm the mother of two pretty awesome kids, I'm a personal trainer and love my job, I love promoting moving your body, and the importance of that. I'm a survivor of colon/rectal cancer...please get a colonoscopy. Sitting on a beach makes me happiest...yes, rest is just as important as moving. I love traveling, everything about it. Betsy West Barry Warner Knowing I have a trip coming up makes me happy. I'm a collector of sunglasses, funny and pointless but people collect weirder things.
I too struggle working out everyday, I have a Hot Tamales addiction, I struggle with parts of my body.

I really try to minimize the amount of equipment I have in the gym because, like I've said before, your body can do it all, but I wanted to give a shoutout to one of my favorite pieces of equipment that a lot of people don't know about the Concept 2 skierg. It is an excellent full body workout. You can make the workout 5 minutes or 55 minutes and you walk away like you've been worked. I highly recommend finding a gym in your area that has one. Or come see me and try it out! Your triceps will thank you.

I get asked a lot about what type of equipment you need to workout. You really don't need anything. It is amazing what your body can do all by itself, 20 push ups, 20 squats, 30 bicycle crunches, 100 calf raises, repeat. You didn't need anything but what you already had. But if you love to spend money I do love the bands for a one and done workout. The band travels easy, it's easy to change the resistance for most exercises. Contact me, let's do a band workout!

How to Lose That Stubborn Weight
by Barbara Kingsolver
Follow this simple program:
Examine your elbow, the small bones
in your wrist. Kiss what you can.
Gather up all the magazines
and catalogues in your house--those
hungry girls in expensive clothes.
Put them all inside your refrigerator.
Next, your streaming videos and
discreetly altered friends: balance these
in a pile on your bathroom scale.
Leave them there for sixteen weeks.
See how the weight melts away
from the craven core. Listen,
all God's children got this yearn
and half of them wish they could look
just about like how you do now. And so
will you, if you ever get to be ninety.
That photo that set you off today?
How you'll wish you'd taken more,
back when your skin still held
the shape of a l***y animal you forgot
to love, wish you'd hung mirrors
on all your walls and halls and
oh hell, the fat blue indifferent sky
in praise of this body you had one time
when everything still worked.

This is where I find my refuse when I'm struggling with how I look. If only we could be one with our bodies.

Happy St. Patricks Day!

Three Breaks offers more than the common workout app. You’ll get direct access to me - Kendra - a personal trainer with ten years of experience in the fitness industry.

I create a personalized fitness plan that aligns with your fitness level and goals, and I'm always available for feedback, questions, requests for modifications, and advice.

Let's add some motion and fitness to your busy day, whether you’re tired of the gym or have never stepped foot in one, whether you are an athlete or a cancer survivor (or both).

Sign up or reach out for further info here:
https://www.threebreaks.com/three-breaks-program

Why is the Three Breaks fitness snacking progam so effective?

💪🏻 Workouts you can do from wherever, no equipment needed

⏱ 5-7 minute workouts that fit into any busy schedule

👏🏻 I'm your friendly personal trainer who will keep you accountable and provide 1:1 support

Let's get your fitness routine up and running.

Learn more here:

https://www.threebreaks.com/store-1/p/three-breaks-program

I wonder if you know
the work your body has done today,
and every day

how much disease it has fought off
how many times it could have failed but battled on
how many ways it could have broken but did not.

I wonder if you know
the work your body has done today
and every day

and each day it has done this amazing job
without your help
without your approval
your acceptance
or your kindness.

Each day it has soldiered on
regardless of the constant stream of negativity
pulsing its way from your brain to your cells...
not good enough.
not attractive enough.
not the right shape.

Perhaps it's time to see your body for what it truly is
a mind blowing competent machine
a vessel to get your soul to where it needs to be in this to let you live.

I wonder if you know
how much better you would be as a team
I wonder.

Donner Ashworth

For my loyal followers you know a huge part of my story is battling cancer... and battle I did. Another fun fact about me is I used to identify as a skier, I'd ski 100+ days a year, cancer took that from me. Being cold is hard and the side effects I still live with make skiing complicated. But last week I decided I was going to put these side effects aside and lot up my truck with snacks and kids and go skiing. I thought I would be able to do 3-4 runs, and I'd be done. I did 10 runs, and wanted more. I felt strong and stable. It was a huge testimony to me that I don't need to throw around heavy weights or run for miles at a time to be strong, just moving your body a little every day works.

(My daughter even ditched her friends for one last run with her mom!)