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  • Writer's pictureSusie Csorsz Brown


"You can't stop the waves but you can learn to surf" (unknown)

Physical Health Eat Well

Are you REALLY hungry?  Let's find out. As we travel around the world, it's important not to make eating/meal-related mistakes. Be Active

I love love love yoga.  I find a session to be a huge boost to my mental well-being and sense of calm; if I break a sweat while doing it, all the better.  Turns out, you don't need to be hitting the mat every day to reap the benefits of yoga. Let's move!

Here's an EMOM for you.  We did this one before, but it's a good work out (or at least it'll make you sweat!) We're doing another EMOM (Every minute on the minute).  This one is 4 blocks long.  If you have a timer you like, feel free to set it or you can use the timer link below.  4 10 minute blocks, with one minute rest in between each block.  At the top of each minute, you do the prescribed moves, repeating each set of moves 10 times. Start your music! First block: 7 box jumps, 10 rear lunge + front kick.  On the box jump, be sure to find a sturdy box/stool/curb that won't move when you land on it.  It should be at least 1 1/2 feet tall, if possible.  Jump with both feet, land with both feet.  Use your arms to get up to the box if you need to.  As the minutes go by, and the number of box jumps you've completed add up, you can also step up; alternate one leg and then the other.  But jump up as long as you can! Rear lunge + front kick is just that: 90/90 in each knee on the rear lunge, and then front kick.  If you can, don't tap the ground in between the two moves.  Don't use momentum on the front kick; slow and steady with good form.  And, if you can, jump to alternate to the other rear lunge. Second block: 5 roll-ups, 5 long jumps.  For the roll-ups, lie on your back (probably on a mat or carpet is best).  Roll all the way up, onto your feet.  If you need to, use your hands to push your way up to your feet.  Jump at the top.  Roll back onto your back and start again. Long jumps are just that: jump forward as far as you can, jumping and landing on both feet. Turn around, and do it again. Third block: 10 crab toe-touches, 8 jack complexes.  From the crab position (belly up, legs and hands down on the ground), straighten your leg up above your belly and reach up with your opposite hand and touch your toe hand, alternating sides (5 each side).  Jack complex: Regular jack, front jack, touch one foot and then the other in front, touch one foot and then the other in back, repeat.  Between each touch, jack your legs out.  This one makes your brain work, too; don't worry, as long as you are jumping around and moving your arms and legs, you'll get your heart rate up! Fourth block: 10 full sit-ups, 10 Russian twists.  Self-explanatory, both.  If you can, keep your feet up on the Russian twists.  As you get fatigued, definitely let your feet rest on the floor, but keep your back leaning back and rotate back and forth through your whole core. Good job! You did it! Spiritual Health You might not think of hugging as a spiritual thing, but hugging really is that good for you and for your huggee.  It boosts your mental, emotional, physical AND spiritual wellness levels.  I guess I should just say 'go hug someone' and be done with the newsletter for the week! :) Mental & Emotional Health If you're happy and you know it... So ... early to bed and early to rise ... it really is good for you!  (And no, you don't have to eat the worm) Social Health Not only do people like you more than you think (, but they can also take the hard truth better than you'd expect as well.

This one from CUT is also along the same lines: Posts from FM/Blog Happy Monday. And may you have the kind of day where a seal does not toss an octopus in your face. Probably one of our favorite sides right now. Why we need to speak out now, and also teach our kids to speak out, too. Be your best, friends s

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