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  • Writer's pictureSusie Csorsz Brown


"When you come out of the storm, you won't be the same person who walked in. That's what this storm is all about." ~ Haruki Murakami Physical Health Eat Well I believe it is important that we think of nutrition ‘rules’ instead as ‘guidelines’ because there is a lot of grey area and what you eat should make you feel good, not punished. Be Active Being grateful provides a positive boost not just for your frame of mind but for your athletic performance as well. Let's move! Weighted workout: 10 reps per exercise unless otherwise noted. Do each pair of moves twice before moving on. Use a 10 - 20 pound weight in each hand, or use just one, as indicated. Start your music! 1. A. Goblet squat (10): Stand tall with feet shoulder-width apart. Hold each dumbbell pressed together at your chest, Keeping back straight, squat down sitting back until hips drop below knees and tops of thighs are at least parallel to the floor. Pause. Extend hips and knees to return to starting position. B. Deadlift (10): From a standing position, hold a weight in each hand in front of your hips, fists facing your hips. Keeping your back straight, and knees just slightly bent, lower the weights down in front of your legs, until your back is mostly parallel to the ground. Using the force of your glutes and hamstrings, pull the weight back up, standing straight. Pause, repeat. 2. A. Dumbbell row with lunge (one side at a time, 10 each side): Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position. Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Do all reps on one side, and then repeat on opposite side to complete set. B. Warrior III + row and then leg lift (8 each leg): Get your balance on one foot, holding weights in each hand. Lift the other foot straight up and back while you tip your torso forward, making a T. Drop your arms straight down, row the weights up to your hips. Tip your body up to standing, and then lift that same leg straight out in front of you. Return to the first position, and then repeat. 3. A. Weighted sit-up: Lie down with knees bent, holding a dumbbell with both hands in front of shoulders with arms bent. Press weight up straight over chest, straightening arms. Engaging core, sit body up while keeping arms straight. Lift weight straight up as high as you can each sit up. Slowly lie down to return to starting position. To make this more challenging, you can keep your legs straight, flat against the floor during the move. B. Hip Thrust with weight on hips: Lie on your back with your knees bent. You should be able to touch your heels with your finger tips. Put a weight on each hip bone. Keeping your upper shoulders on the floor, lift your hips up as much as you can. Drop your hips, without touching them all the way to the floor. Repeat. To make this more challenging, you can do single leg hip thrusts, keeping on leg straight up towards the sky, and lifting with just one leg. Put the weight on the hip with the lifting foot. 4. A. Overhead press (10): Stand with feet hip-width part, holding dumbbell at chest height with both hands in front of shoulders with arms bent. Extend both arms overhead, pressing the weight upward. Inhale as you lower the weight, focusing on pulling elbow in toward body to help stabilize the shoulder. B. Bicep curl (10): Standing with your knees just slightly bent, with your weights in each hand at your hips, arm extended. Keeping your elbows close to your sides, pull the weights up to your shoulders. Pause at the top, and then lower the weights again to your hips. Repeat. 5. A. Prone chest press Lie faceup on the floor with knees bent and feet flat, holding a dumbbell at chest. Keeping lower back pressed into the floor and abs engaged, push the dumbbell up overhead. Lower back to chest and repeat. To make this more challenging, lift your legs straight off the ground. You can also add a leg drop with each press. B. Skull crusher tricep extension (10): Lie face up on the floor, with knees bent and feet flat, hoping a weight in each hand (or, if necessary, you can hold one between each hand, gripping the bells on either end). Extend the weight straw fight over your chest. Bending only at your elbows, lower the weight toward your forehead, keeping elbows close together, and bending only at the elbows. Once the weight is close to your forehead, pause, and then straighten your arms again. Repeat. To make this more challenging, you can add a hip thrust with each extension. 6. A. Wood chopper (10 each side): Stand tall and hold a dumbbell with both hands at chest height. Twist torso as far as possible to the left, bringing the dumbbell up and above left shoulder. Keeping chest up, bring the dumbbell down all the way across body in a "chopping" motion—go slow and exhale on the way down B. Core grinder (10 each side): Hold the weight on either end close to your stomach, just under your belly button. Keep your knees slightly bent, and rotate the weight from one side to the other without moving your hips. Spiritual Health Could be that you are your own worst enemy when it comes to motivation. Mental & Emotional Health Transitions can be extremely challenging. They can also be the beginning of an adventure or a new possibility. A lot of how you face your life transitions is in your outlook. Social Health Humans are social creatures. Get the most out of your social self. Posts from Happy Monday! Hope you had a nice weekend. Are you superstitious? Do you have a ‘lucky’ outfit or a good luck charm? Here are a few other superstitions from around the world. Sometimes you just need something to throw together quickly that your family will enjoy, especially when it comes to breakfast (aka the most important meal of the day, and aka the meal no one is happy to be eating because they would rather be sleeping). This is a good option. New post: The underlying foundation of your relationships help keep them solid, and help you weather all the storms you get thrown your way. May you find a lot to be thankful for this Thanksgiving.

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