Excited Gals Wellness Club
This is a landing pad for growing inspiration and love for YOU just as you are and who you want to be! Can't wait to see you inside! Welcome to the Club!
We'll do it together through information on mindset, healthy eating, and exercise.
26/07/2024
Some days I want to go out and kick butt when I run... I see myself as this amazing athlete who should be at the Olympics winning gold medals 😆 - Oh, I'm so funny!
If there was a slow runner category then I would totally win ALL the medals... 🥇🥇
But...
Today was one of the days that I set out... To. Just. Run. 🏃♀️ No expectations, just a long and slow pace that's perfect for meditating and brainstorming.
It was the greatest run I've had all summer. All the elements aligned and I went farther and longer than usual and without any discomfort. Funny, that when you set out to just be and allow curiosity to wash over you, the power you gain is limitless (and your run goes by super fast 😀)!
I guess that's what Zen feels like. 💕
02/01/2021
What we don't know can paralyze us with fear... BUT, it is also what keeps us getting up every morning and learning to LOVE our lives... Leave the dark of 2020 behind and believe in all that WILL be amazing and grace your life in 2021!
The best is yet to come! And you are ready for it!
02/01/2021
Today was day 1 of what will be a splendid new year! It will be whatever we each make of it, so let's get started feeling excited and ready for being present and having a positive mindset and loving ourselves the way we deserve!
See you in the next days to start a year of fun and EXCITEMENT!
01/01/2021
Hello Gals!
I have been off the grid.for a bit.so.I could enjoy the holiday and stay caught up with work, BUT expect posts coming your way soon!
HAPPY NEW YEAR! 2021 will be ayear
12 Days of Fitmas - Bonus!
So, you thought it was over... didn't you?
Well, I have an added bonus that you really need to consider to make any exercise safe and more enjoyable...
Warm-ups and Cool Downs
To make your work-outs more effective and safe, it is important NOT to skip the warm up AND cool down. Your body will thank you for taking such good care of it 🥰
Take a peek at the video for the how-tos...
Thanks again for paying attention and peeking in to see! See you all soon!
12 Days of Fitmas #12
Congratulations!! You made it to Day 12!
I am so happy for you! If you are on day 3 or day 12, I'm glad you decided to try this challenge!
For the last day, I have 2 exercises that you can do for 30s each or a minute each...
Today's exercises:
1. Burpee Push-ups
2. Moguls
See the video for the modifications and how-tos.
Exercise List (1 minute each):
1. Jumping Jacks
2. Plank
3. Mini squats with/without a hop
4. Push ups
5. Burpees
6. Upper Body - Dead lift, shoulder press, bicep curl and Tricep Kickback
7. Core - Crunches and C-curve Pass
8. Upper Body - Chest Press and Fly
9. Mountain Climbers and Cross Climbers
10.Yoga - Chair and Bird Dog poses
11. High knees and Squat taps
12. Burpee Push-ups and Moguls
You MADE IT! You took time for YOU for 12 days!
Now, keep it up! Don't lose momentum!
Add these exercises to your daily routine as you wish!
Thank you for coming along for the last 12 Days!
Merry Christmas and Happy New Year!
12 Days of Fitmas #11
You have made so many gains during the last 12 days! So don't lose steam now... keep going!
Today we're going to do two moves (30s each):
1. High Knees
2. Squat Tap
These are both exercises that have foundations in other exercises that we've done before.
Considerations:
1. Keep your form
2. If high knees have too much impact, step it out without the impact, but keep the pace up
3. Get into the squat as deep as you can; if you need to modify by not going as low into the squat, be sure you listen to your body!
4. Use weights only if you can; don't use weights if it's too much.
Exercises thus far (1 minute each):
1. Jumping Jacks
2. Plank
3. Mini squats with/without a hop
4. Push ups
5. Burpees
6. Upper Body - Dead lift, shoulder press, bicep curl and Tricep Kickback
7. Core - Crunches and C-curve Pass
8. Upper Body - Chest Press and Fly
9. Mountain Climbers and Cross Climbers
10.Yoga - Chair and Bird Dog poses
11. Today - High knees and Squat taps
Tomorrow is Day 12!
See you tomorrow for the last day!
12 Days of Fitmas #10
As of today, you are up to 10 minutes of continuous activity! Congratulations and sticking with this!
Today we are going to introduce another exercise that will keep your mind and body stretching, but will reduce your heart rate! We will be doing 2 yoga poses...
1. Chair Pose
2. Bird Dog Pose
Both of these will require concentration and continued good form. YOU CAN DO IT! I believe in you! Take a look at the video for the how-tos.
Considerations:
1. Continue to keep in mind that form is key!
2. When doing chair, keep your knees behind or in line with your toes to reduce excess tension on your knees.
3. To be successful, keep in mind you may need to modify the movements... that's ok... those modifications are keeping you active and making progress!
4. Breathe! Yoga is all about mind-body connection, so keep breathing!
Exercises thus far (1 minute each):
1. Jumping Jacks
2. Plank
3. Mini squats with/without a hop
4. Push ups
5. Burpees
6. Upper Body - Dead lift, shoulder press, bicep curl and Tricep Kickback
7. Core - Crunches and C-curve Pass
8. Upper Body - Chest Press and Fly
9. Mountain Climbers and Cross Climbers
10. Today - Yoga... Chair and Bird Dog poses
Enjoy your YOU time!
See you tomorrow for Day 11!
12 Days of Fitmas #9
Welcome back again! You are moving right through all these exercises and should be proud of all your efforts! If you are just starting or are on Day 9, showing up is all that matters!
Today's exercise is:
1. Mountain Climbers (traditional)
2. Mountain Climbers with a twist
Feel free to do 30s of each or any other way you want to divide them in order to keep form and get them done! They will work core, upper/lower body and cardio, so get ready to STRETCH your mind to complete the task!
Take a look at the video for how-tos
Considerations:
1. Keep your form
2. Go at your own pace
3. If you get tired, stop and hold the plank or drop to your knees for a few seconds and start again
4. DON'T GIVE UP!
Exercises thus far (1 minute each):
1. Jumping Jacks
2. Plank
3. Mini squats with/without hop
4. Push-ups
5. Burpee
6. Upper Body: dead weight, shoulder press, bicep curl and tricep kickback
7. Core: Crunches and C-curve pass with/without weight
8. Upper Body: Asymmetrical Chest press and chest fly
9. Mountain Climbers
Remember, YOU GET OUT what you PUT IN!
See you tomorrow for Day 10!
12 Days of Fitmas #8
Can you believe it! You have made SO far! So let's keep going!
Today we'll be doing upper body to bring your heart rate down. So our exercises are:
1. Asymmetrical Chest Press (one side at a time)
2. Asymmetrical Chest Fly (one side at a time)
Don't have weights? Don't worry! You can use your own muscle tension or cans of vegetables!
Watch the video for how-tos!
Considerations:
1. Choose weights that are appropriate for you, you may be able to lift more weight for chest press and require less for chest flies.
2. If you need to decrease weight for chest flies, use two different weights and exchange during the exercise
3. Keep the small of your back on the floor with your belly button pulled in tight
4. Take your time! Rest when you need to!
DON'T FORGO FORM FOR REPS!!
Exercises through today (1 min each):
1. Jumping Jacks
2. Plank
3. Mini squats with /without hop
4. Push ups
5. Burpees
6. Upper Body - dead lift, shoulder press, bicep curl, and Tricep kickbacks (in sequence)
7. Abdominal Crunches and C-curve Pass
8. Today - Asymmetrical Chest Press and Fly
You've got this and are doing AMAZING! Keep up the great work! See you tomorrow!
12 Days of Fitmas #7
Another day and another exercise to get excited about!
We've done a lot of cardio and full body work over the past several days, so now it's time to pay specific attention to our abs! Though we all want 6-pack abs, the bigger concept to consider is having a strong core. All of the exercises we've done thus far have incorporated core work, so you've been working it even if you didn't realize it!
Today you'll be doing 2 abdominal exercises:
1. Crunches
2. C-Curve Passes
Both of these can be done with weights if you wish
Considerations:
1. Watch your form
2. Keep your belly button pulled in tight and your low back on the floor (no arch)
3. Take your time and go slow to get the most out of the actions
Daily Exercises (1 minute each):
1. Jumping Jacks
2. Plank
3. Mini squats with /without hop
4. Push ups
5. Burpees
6. Upper body work (with/without weights)
Today: Abdominal work - crunches and C-Curve Pass
Remember, if it doesn't challenge you it won't change you!
See you tomorrow for Day 8!
12 Days of Fitmas #6! Ladies, we are half way!
So, over the past 5 sessions we have worked legs, core, with arms involved... but today we are solely work on arms using weights. Never fear, if you don't have weights, don't worry... grab a couple of 1 # soup cans or use your own body tension.
If you do have weights, lift what you believe you can sustain for 1 minute. There will be many reps, so you can start with a heavieer weight and have another set handy to use if you find your form is being compromised. NEVER SACRIFICE YOUR FORM and be sure to BREATHE!
Considerations:
1. In the first segment of the exercise, be sure to hinge at the hips and as you bend with your weights keep your back flat - no back humps or belly sages allowed. Modify wen you need to KEEP YOUR BACK SAFE!
2. Go at YOUR pace
3. If you cant find weights, grab some canned goods; you'll find these may be challenging.
Past Exercises (each a minute)
1. Jumping jacks
2. Plank
3. mint squat with a hop (if you can)
4. Push ups
5. Burpees
6. Hip hinges with row, bicep curl and tricep weight or a can of weights. Be creative!
See you back here tomorrow for Day #7!
Be careful and have FUN!!
Take as many breaks as you want, but remember, " to keep breathing throughout the session. Clensing breaths
So glad to stopped by for Part 6! Hope you are staying well!
12 Days of Fitmas #5
Glad you stopped by again!
Today we are going to do Burpees! Yes, the ol' Burpee... Get excited, it's gonna be great!
Considerations:
1. Go at your own pace
2. Modify if you need to for reducing impact and
helping with reduced range of motion
3. Keep your form
4. When you raise into a stand, clench your glutes
for increased tension
Take a look at the video for demonstration and modification.
12 Days thus far (each for a minute):
1. Jumping Jacks
2. Plank
3. Mini Squat with/without a hop
4. Push ups
5. Burpee (today)
HAVE FUN! Go at YOUR pace! You deserve this time!
See you tomorrow for Day 6!
12 Days of Fitmas Day #4
Welcome back! Glad to see you stopped by...
You are a 1/3 of the way through the program with this exercise!
Today we're going to be working our upper bodies by doing push ups. Yep, push ups are tough, but not too tough for YOU! If you have the belief that you CAN, you WILL!
Considerations:
1. 4 push up options
a. Wall version - use wall to lean against and
perform push-ups while upright
b. Counter/Table Top Version - more intense
than Wall version - this lowers your position
and works your upper body more
c. Traditional version on balls of feet or
dropped knees
YOU choose your version and do them at your pace. Count how many you do and see if you can beat it by at least 1 each time to take on the exercise. Form is everything!
So, you have a 4-minute work out today...
1. Jumping Jacks
2. Plank
3. Mini squat with or without hop
4. Push-ups
**For demonstration and details, see the accompanying video
The best way to be successful is to be working to compete with yourself to get better each time you try the task!
Drop a note in the comments to share how you are doing! See you tomorrow for Day #5!
12 Days of Fitmas #3
Here we are again Gals! Glad you have been coming along each day and I hope you are trying on these exercises - EVEN IF YOU NEED TO MODIFY!
Today's workout... 3 minutes
1. Jumping Jacks (1 minute)
2. Plank (hold for 1 minute)
3. Mini squat with/without hops (1 minute)
Today we are going to do Mini Squat Hops.
If you haven't done a squat in a while or never done one, never fear! Try and squat...hold the position for as long as you can. If you are adept at doing squats, then add a hop to increase the complexity and intensity. Either way, you're going to feel it in your glutes, quads, and core! Get that heart pumping!
Details for Success:
1. Push your butt back when you squat... Stick it out for everyone to see; that's going to get you into the correct position
2. Keep you knees in line with your toes. If you lean too far forward it's going to hurt your knees
3. If you are adding a hop, do it at your own pace; don't rush to get in reps, KEEP YOUR FORM!
Alright Ladies! Remember, do this for YOU! Push yourself and see how far you can safely go!
Drop a comment on how you did!
See you tomorrow for Day 4!
12 Days of Fitmas Day #2
Welcome to day 2! I hope you all gave Jumping Jacks a try yesterday! Now let's add exercise #2.
Today's exercise is holding a Plank. Though this exercise is simple, it is a CHALLENGE! It will challenge your core and your mind! 💪💪
Check out the short video below for tips and modifications! But remember, DON'T short yourself! You DESERVE to take care of yourself for you AND your loved ones ❤
🏋️♀️ Today's workout... 🏋️♀️
1. Jumping Jacks (1 minute)
2. Plank (1 minute)
Keep the drive alive!
12 Days of Fitmas is here!
Over the next 12 days I am going to pop on and guide you through a different exercise each day. By the end of the 12 days you will have almost a 15 minute workout session you can perform anytime and anywhere.
Things to consider...
1. This is supposed to be fun, so if you haven't exercised in a while IT'S OK! Go at your own pace! Rome wasn't bulit in a day. We need time to be able to do new things.
2. Listen to your body. If you feel pain, stop. Pain is VERY different than discomfort, we can work through discomfort, but pain needs to be addressed.
3. If you need to modify or rest do so, but DON'T STOP! You won't gain anything if you give up when things get tough.
Today's exercise: JUMPING JACKS.
Duration: 1 minute
Pace: Your pace
Modifications: Up: Go faster; Down: Low impact or slow the pace.
Hint: If you wish, do 5 or 10 and then rest.
Assignment: Post in the comments how it went and picture if you want... don't be afraid; NO JUDGEMENT HERE!
You have to build to get better!
Watch this video and #2 for additional details
12 Days of Fitmas... Day 1 Video #2
Oops... technical issue; operator error 😉
09/12/2020
The journey to loving yourself just as you are is slow, but powerful! Life is too short to worry about what others think and to be concerned about the size of your hips and waist.
What IS important is that we work hard to be healthy, aware of what it takes for each of us to remain as healthy as possible! We can't override genetics, but sometimes we can stave off the inevitable for a longer time if we take care of ourselves!
08/12/2020
Hello Ladies!
Wanted to quickly share day 1 of the VIP launch for 9 Week Control Freak! If you haven't seen any of my IG or Story posts, I'll share the details here.
If you are looking for a workout program that is going to help you achieve success and stretch you to places you never thought you could go, this is a program for you! And if you want to start stretching your fitness mindset, this is a place to start! There are modifications (I had to use them during the sample workout!).
Here are the details...
1. Instructor - Autumn Calabrese
2. Duration - 9 weeks (3 3-week phases)
3. Workouts per week: 5
4. Session length: 18-30 minutes
5. Equipment: Control Track, Core Ball, weights, Step-up
Types of workouts...
1. Density Training: Do as many sets of 5 as you can without losing form. YOU control the pace an intensity. The harder and faster you go, the more fat you'll burn and muscle you'll build.
2. Strength Complexes: Stacking moves together in a way that maximizes your time and efficiently targets muscle groups to help build greater strength. This one is all about time under tension!
3. Tabata Cardio: Crush calories and burn fast as you increase endurance by challenging your speed, strength and staying power.
No doubt this program will make you sweat and push your mind and body to levels you may have never gone to before!
Don't miss out! Drop me a DM or post a comment below and I will share additional details with you.
I'm starting a 9WCF group on 1/11 for all who are committed to the program. Registration starting today! Will love seeing you there!
06/12/2020
It is written that Sunday evening is the most anxiety filled evening of the week. Many people worry about the events of the week to come and all the unknowns that are on the horizon. It doesn't matter if you are 10 or 45, Sunday evening often fills people with nerves and puts an edge to what should be a relaxing evening before the start of the traditional work/school week.
ASSIGNMENT...
So, with that being said, I want you to take 5-10 minutes to WRITE DOWN the following:
1. What are top 3 MUST-DOs on your list for this week (if
you have the mental swirlies, take time to think of what the top
3 things are you want to accomplish this week).
2. What are 3 WON'T-DOs for this week that will promote you
focusing on the MUST-DOs.
3. Imagine (and really, close your eyes to do this) for a few
minutes, how you will feel when the MUST-DOs are done and
you can move to get other things done on your never-ending
to-do list. Do you feel powerful? Relief? Freedom?
4. When you open your eyes, keep that feeling in the front of your
mind... REMEMBER this feeling all week!
These small questions and this short exercise will help tremendously to start your new week with less anxiety and help you begin feeling more powerful and effective in all situations.
Start with small baby steps... and big changes will start to happen. 😊 ❤️
Hello! I'm so happy you decided to stop in! This is a landing pad for women who are looking to LOVE themselves, find positive mindset tips, learn about health and eating right, some exercise.
Stop in and have a look around! Pardon the dust, we're still under construction! Thanks for the visit!
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