Small Frei's Blog: Learning a New Skill While on the Job

Small Frei's Blog: Learning a New Skill While on the Job: Learning a new skill can be daunting when it is connected with learning while on the job. There are times when one needs to bullshit their w...

Softball Nutrition Tips

Even though I am not a nutritionist, my daughter's travel league softball coach has asked me to help him out in this area. Being in charge of your nutritional performance power can be a big boost for an athlete, and softball fitness and endurance is no different. The fact that softball is not a continuous cardio sport, but one that relies on quick bursts of energy and strength makes the nutritional needs for the athlete a bit different than other sports. Here are two links that will help our girls to optimize how their body will react during game time.


Softball Nutrition Tips #1

Softball Athlete Nutrition #2
 

Small Frei's Blog: A Mother's Gift of Confidence

Small Frei's Blog: A Mother's Gift of Confidence: Even though it was evident to me that my mother was taking the easy route by telling me, "You can do anything you decide to do, Annett...

Aqua Fitness Choreography

My husband loves this workout. He has had it laminated and took it to the pool with him when he had tarsel tunnel in his foot and could not run. He has lost over 30 pounds in the last 9 months doing water aerobics and some cycling. Never thought he would do aqua aerobics, but surprisingly he fell in love with it. You are welcome to copy this workout and use it. Please just don't sell it or use it for profit.

click to enlarge

"You miss 100% of the shots you don't take. -Wayne Gretzky"

We all have missed opportunities in our lives. The trick is to not dwell on what we didn't do, and listen to our personal memory resume of accomplishments, and move forward to new adventures. Taking one step in a new direction can can lead to a fantastic discovery, can clarify dreams, can set you on journey to new goals. OK, practically speaking, we just need to start it: writing the book that has been swimming in your head, join the club that will link you to people with similar interests, blog, pack your fitness back tonight and start slowly, but consistently working out.  
 

Tip of the Week

Tip of the week: In the morning before you do anything else, get down on the floor and do 4-5 exercises using different muscles for a total of about 5 minutes. Even if it is just getting down and up 25 times, you will start the process of the calorie burn, warming muscles, and start the heart pumping. This will help clear your sinuses, and give you more energy.

One Good Habit Leads to Another

Over the coming days add at least one good habit to your growing health regimen. See the list below for ideas. I would love to hear what you chose to add and how it made you feel.

1. Go in a quiet room and get in a sitting pose or on back. Relax and do deep slow breaths for 5 minutes (yes, 5 whole minutes). Do this 3 times in the next week. (it helps to put it in your calendar)

2. Do something nice for a neighbor or a stranger. Hold a door open, let someone go ahead in line... It is amazing how energized you will feel. Go out of your way to make someone smile.

3. While doing laundry and house cleaning, double your speed in which you move. You will have more time to do the things you enjoy, you may enjoy the housecleaning more, AND you WILL burn calories!

4. Roll out of bed in the morning before you get dressed or eat and do 25 sit ups and 10 push ups. This will warm up your muscles, clear your head and sinuses, and jump start your metabolism.

5. Go to the store and load your cart with your favorite in season fruits, vegetables and nuts. Go home and cut and prepare them in separate containers for easy access. Plan ahead what meals you will have a salad (preferably with a small amount of oil and vinegar dressing), and make the salad the largest portion of your meal. Nuts make a great protein instead of meat in salads. They fill you up and give you energy for later when the carbs have burned off.