Cathe Friedrich Total TriSets Flash Back Fitness Friday Timeless Video Edition

Friday, September 23, 2016 / Leave a Comment

Let's talk about the way this amazing video tones, shapes and conditions your body
without unnecessary and joint jarring jumps, hops or skips. 

This series is one of my favorite exercise series of all time. 
As I re up my gains I'm excited about being able to restore
my health to the place where I can do all of my Cathe videos again.... 
Total Body Trisets has an amazing breakdown of mini videos. 
You can do only upper body, only lower body
or a mini total body. 

If you're into strength training and or need a more challenging strength
training video for total body check this one out. 
You won't be disappointed. 

Stay hydrated. 
Sleep well. 
Healthy is Haute!

Sidenote... AFAA Certification has been officially accepted
and I'll receive my physical paperwork in a few weeks. 
Super excited about all of the fun things I'm planning as I continue
to build my healthy living education. 
Read more »

Fighting Post Holiday SELF Fat Shaming

Friday, September 9, 2016 / Leave a Comment

Cheat Meals. 
Cheat day. 
Treat Meal. 
Treat day. 
80/20 rule.
Absolute Rule. 
Paleo
Atkins Diet
Carbohydrate addict (think I just showed my age)
South Beach
Mediterranean
Blood Type Diet
High Fat/Low Protein...
Body Shape Menu

Holidays and special occasions aren't included right...
Well, if not I'm gonna beat myself up and VOW to never eat
all that meat,
so much fat,
the chips,
drink the soda,
the alcohol...
Don't I deserve... 

The TRUTH!!!!
Yes you deserve the truth. 
Has been years since I beat myself up over what I ate
on a holiday. 
But if I were to go to IG, Twitter, FB
and even snapchat (which I deleted)
right now I'd see someone bemoaning their
holiday menu selections. 

Go to the mirror and do this... just say...


Then be honest with yourself about what you're going to do
and take it easy on yourself. 
If being cut up  and ripped with a certain body fat percentage 
is your health goal in life... 
Newsflash... you won't be able to eat all of the yummy
gooey, crunchy, salty, sugar laden things you like
nor too much of the naturally fat and other delicious foods. 

People with those bodies have either GREAT genetics OR
a great, massive heap of discipline... and extra ribs every holiday 
isn't part of that with a side of sugary baked beans and heaps and heaps
of cakes, cookies and brownies. 

If your goal is healthy numbers on the labs at your doctor's office 
without looking like someone off the front of Women's Health
or from a women's body building competition... relax. 
Ladies our bodies go through so many different phases, weights,
water composition, and changes over the course of 28 days... 
that deserves a blogpost by itself. 

Bottomline is we can't out exercise consistently unhealthy eating habits. 
But if you've taken the time to get to know what your body likes and hates
and changed your eating habits accordingly... having an extra plate one of the 
10 holidays out of 365 days of the year is no big deal. 

Mainstream media, magazines, youtube, instagram
and every other Western platform has beholden to a certain
standard of beauty for the last 75 years... but it has nothing to do with HEALTH. 
Consider how unhealthy the stress of feeling guilty for eating
whatever you ate for one day is not helping and then
grab a bottle of water... take a walk around the block...
color in your adult coloring book or
one of my favorites... 
watch one of your fave comedians on Netflix. 

Beating yourself up or fat shaming yourself for what you ate on Labor Day
is unproductive and has a negative impact on your mental health. 
If you don't like your lifestyle habits...
decide you're going to get to know what your body likes
and doesn't like then learn how to eat what tastes and is good for your body
ONE. MEAL. AT. A. TIME. 

Read more »

Recertification Requirements DONE

Friday, September 2, 2016 / Leave a Comment

Since September 2012 and happy to continue learning. 
Between completing my goals for my professional studies
I've been slowly completing my fitness learning goals as well. 
So now in addition to receiving my 

AFAA Group Exercise Instructor Certification
I completed studies at my local community college
in Community Health, Personal Health and Wellness,
Weight Training and Basketball


In September 2014 I completed FuzeCraze at the last APEX
I've also completed two additional
Group resistance trainings
Exercise Sequencing
Circuit Training

 So now all that's left is HeartSaver CPR.
Next stop is dropping the recertification packet in the mail.
While I'm sure I could blog without having a certification
for me being able to offer you informed posts is important. 

Thanks for reading...
and I hope you're achieving all of your healthy living goals. 

Read more »

Ode to ACV Apple Cider Vinegar Blessed ME

Tuesday, August 30, 2016 / Leave a Comment



ACV oh ACV 
You mean so very much to me.
Your praises are prevalent on the net. 
Having you in the fridge is a sure bet. 

For foot soaks and hair rinses you're divine. 
Your attributes are truly sublime. 
I also have found after a good lifting session. 
Your DOMS relief is such a blessing!

My shoulders, arms and back are no longer on fire.
Because you're so amazing I am a faithful buyer.
Read more »

Transformation Tuesday Living La Vida Elliptical

Tuesday, August 23, 2016 / Leave a Comment

My current max weights are not a surprise...
I've lost a good bit of my gains in upper body
but of course my lower body is still strong.
And it's Tuesday which is a cardiovascular day. 

Studying to complete my undergraduate degree
Freelancing in marketing and communications
and writing books means I sit down more than I'd like
Especially when healing from an ankle re-injury.

Years ago I incorporated ways to stand while I write
But when I'm doing marathon writing sessions
at a tea or coffeehouse... standing isn't an option. 
I'd love for Panera or Starbucks to incorporate 
standing work stations... that would be HAUTE!

Sedentary living increases  many risks of 
several life shortening conditions:
 Type 2 Diabetes
Obesity
Metabolic Syndrome
(more on this at a later day)
Excessive visceral fat 
Abnormal cholesterol levels
to name a few. 

Recent studies indicate exercising 
at least 60 minutes a day
 combats the increased risk listed above.

This new study reverses the grim diagnosis
of sedentary living cast by previous studying
stating that exercising was useless 
for individuals with sedentary lifestyles or jobs. 

I'm thankful and happy to be back in the gym 
now that my ankle is better. 
Cardio
Strength
Flexibility

Cardio and Strength are back in my rotation
only thing left for me to do now is
reincorporate a flexibility regimen.

How is your healthy living journey going?

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Transformation Tuesday Starting Back After an Injury

Tuesday, August 16, 2016 / Leave a Comment


Five months later and I'm ready to re-enter my happy place because ...
My ankle is back to 100% and I'm ecstatic about taking it SLOW but steady
returning to my daily S.P.A. you know...

S=Stress-relieving 
P=Physical      
A=Activity

Because I've been away from my happy place for a while. I'm starting slow.
I'll add 5 minutes a day to work up to 60 minutes of cardio again
and work at no more than 65% of max weight with medium number of reps. 
Better safe than reinjured. 

Super excited...




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Transformation Tuesday One Step at a Time

Tuesday, July 26, 2016 / Leave a Comment

Didn't break these puppies out today but had the most fun
walking one of Dunwoody's beautiful parks with a friend. 
Hoped I could do the 2 miles without any pops, pains, or twinges
MISSION ACCOMPLISHED!

Countdown to the S.P.A COMEBACK
aka BACK to the gym time. 
Thank GOD my ankle healed. 


Read more »
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