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January 12, 2021

There may be some of you who are going to Google and typing in Ambitious Wellness because you are being charged $19.99 for a service.  THIS IS NOT MY COMPANY! Please report these charges as fraud to the account that is being charged and submit a report to www.identityTheft.gov

I have filed several reports with the FBI Internet Crime Complaint Center, APWG, and the FTC.

Ambitious Wellness is not affiliated with Ambitions Wellness and Body Coaching in any way.  I do not offer subscriptions or online services.


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December 20, 2020

We all know health and wellness are important.  But what are we actually doing to become more health conscious?  What does it even mean to be healthy?

 

I think the more important questions are: How do you feel? Are you the best version of who you want to be in terms of your health and wellness?

 

It can be overwhelming to imagine achieving your desired wellness goals, your dream body, and your ideal healthy lifestyle.  These changes usually require an overhaul in diet, the implementation of an exercise routine, and carving out the time to do so.  Easier said than done.

 

Most of us call a plumber when we have a leak or bring our car to a mechanic when it has a problem.  Why?  Because they specialize in providing a service we cannot adequately provide for ourselves.  So why not hire a personal trainer to help establish an exercise routine?  Perhaps you need help with revamping your diet; a registered dietician or nutrition specialist can help.  A Wellness Coach can collaborate with you to help establish lasting change in your life.

 

If you are serious about making lasting change to help achieve the best version of what you want to be, perhaps consider these types of services.  Why wouldn’t you give yourself the gift of health?

 

I am a National Board-Certified Wellness Coach, a personal trainer, and a nutrition specialist.  As a former science educator of 15 years, it is my nature to teach.  My wellness mission is to deliver not only an education, but an experience.  Transformation is a collaboration between coach and client, with the client’s agenda being the primary focus.

 

I can walk this path with you.  I can offer guidance on how to tweak diets, calculate your estimated caloric intake, and suggest the amounts of macronutrient intake.  I can design exercise programs that work for individual needs.  You don’t have to do this alone.

 

2020 has been indescribable.  Take an opportunity to give back to yourself.  You are worth it.  There is nothing more important in your life than your health.

 


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March 19, 2020

 

If you are a fellow fitness enthusiast like myself, you are probably panicking more about your gym’s temporary closure than the shortage of toilet paper.  The Corona Virus, otherwise known as COVID-19, has us restricted as to how we incorporate fitness in our daily lives.  As difficult as this time may be, we can work harder.  To avoid losing ground, here is a simple home workout you can do with minimal equipment.

Three workout options have been provided.  Start with the Basic routine if you exercise regularly at a moderate level.  If you are fairly new to working out, start with the Tone it Down a Notch and gradually work in some of the Basicexercises over time.  If you are advanced or looking to really torch some calories, try the Kick It Up routine.

If you are uncertain as to what any of these movements or exercises look like, simply type them into a search engine browser and you will see that there are numerous videos and images with descriptions of the exercises listed.  There are also many different exercises that can be substituted so don’t feel locked into this specific routine.  Adjust it!

You can circuit the workout, meaning you will perform one exercise right after another resting only when you have completed one round of each exercise.  Aim for 2-5 circuits total.   You can also perform 3-4 sets of a particular exercise, rest 30-60 seconds after the first set and then repeat the same exercise for 2-3 more sets.

If you are fortunate enough to have free weights or resistance bands at your disposal, feel free to kick up the intensity by adding them to some of these moves.

 

Your At Home Workout:

Warm up:

  • March in place for 1 min
  • Walking knee hug 10 each side
  • Jumping Jacks or walking jacks (for non impact)1 min
  • Scapular Wall Slide 10-20 reps
  • Jog in place or march (non impact) with high knees 1 min
  • Shoulder rolls forward and backwards
  • Lateral butt kicks 1 min
  • Mountain climbers 1 min

 

The Basic Workout:                  

  • Push-ups
  • Forward Lunge
  • Plank shoulder taps
  • Bodyweight squats
  • Triceps dips
  • Single leg deadlift  reach
  • Bodyweight Glute bridge
  • Crunch    (15-30 repetitions)
  • Side plank    (30-90+ seconds each side)

 

 

Option 1: Tone it down a notch

  • push up on knees
  • static split lunge
  • static plank (20-60 seconds)
  • squat sit down in a chair
  • Reverse table top
  • bodyweight deadlift
  • static glute bridge
  • bird dog (5-8 reps holding for 3 seconds before switching sides)
  • knee down side plank

 

Option 2:  Kick it Up!

  • Hand release push ups
  • jump lunge
  • plank crawl
  • jump squats
  • feet elevated triceps dips
  • single leg deadlift with weight
  • single leg glute bridge
  • straight let sit up
  • side plank with elevated leg (60+ seconds per side)

 

Aim for 8 to 12 repetitions of each exercise unless noted otherwise and keep track of your accomplishments.  This is just a guideline so if you can perform 15 repetitions of a particular exercise, do it!  The goal is to promote muscle fatigue, not injury.  Try to perform your workout 3 days a week and increase the number of repetitions or ability level each week if possible.  Feel free to mix and match exercises and be sure to listen to your body!  You can also do one set of an advanced exercises followed by 2 sets of an intermediate exercise.  Tired?  Tone it down a notch for a set or two!

 

 

 

 

 

 


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December 9, 2019

Regardless of what stage of the “maintaining a healthy lifestyle” game a person is in, life inevitably varies. The game of life challenges our goals and ambitions.