The quick answer is yes! And I’m excited to share this workout with you, designed by my friend Nichole Kellerman, who is a personal trainer and knows a lot about working out and eating healthy.

Welcome Nichole…

What’s up, what’s up, it’s Nichole Kellerman here to give you some killer tips on how to keep your body in top notch from EVERY angle.

Watch Nichole Demonstrate the Workout

Okay- so we all know that being healthy isn’t just about what you put in your mouth, it’s about many components; diet, exercise, sleep, stress management, emotional stability, spirituality and the list goes on.

Think of it like a wheel, if a section is missing it wont function properly.
So today I am talking about the exercise and throwing in some mental exercises as well. :) 
This work out has many dynamic movements that incorporates multiple muscle groups and joints creating a strong, fit injury free body!

Plus I have added some positive affirmations to go along with each movement included in the exercise.

(see video for visual examples and proper form)

1. Side Lunge to Shoulder Press, Balance – “I am climbing to new levels”

-With one dumbbell (5-12lbs) feet together, step out to the side reaching to the inside of the opposite foot.
-Step back to the starting position
-Press arm up overhead and kick moving leg in front of you, to balance

2. Back Lunge To Rotate- “I Love My Life”

-Start standing, with one weight, holding on both sides
-Lunge back (ideally 90 degrees at each knee)
-Arms out, rotate over the front leg
-Back to standing
-Alternate to the next leg

3. Deadlift To Row “Out With The Old In With The New”

-Feet together, legs straight but knees NOT locked
-Both dumbbells in hands bend over, shoulders back, till you feel a stretch in the back of your leg
-Back up to standing, pull arms back, squeeze shoulder blades and repeat
-Advanced perform on one leg (one leg deadlift)

4. Plank With Tricep Kickback “Create Your Own Affirmation”

-On the floor, core tight, hips down
-Keep core tight (belly button to spine)
-Pull one are up, lock elbow into waist
-Kick arm straight squeezing tricep
-Switch arms

5. Cardio Dance Party

-Put on your favorite jam and DANCE!
-DO NOT SKIP THIS!
-This is vital for your health, happiness and heart :)
-Let go, have fun, be silly, get out of your head and into you body
-*All out* go for it, your body needs this

You can do these exercises just about anywhere! And since I’m feeling super generous (I think it’s the green smoothie I just drank kickin’ in ;) I’d love to give you free access to the 10 page Stretch Routine I usually only give my paying clients! Click Here get your copy now.

Then just print and follow with these detailed pictures and descriptions.

Click Here to grab your copy now!

If you have any questions at all, feel free to contact me, I am here to help.

xo,

Nichole Kellerman, CPT, CMT
Health & Lifestyle Coach
NicholeKellerman.com
720.515.2695

Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com.

This is a guest post by Kimberly Johnson

If you have decided to focus your energy on your health through raw foods and detox, chances are you are looking for as many ways as possible to support this dietary change as possible. Heck, why not double down?

Some form of exercise is surely a part of your routine so that you can get all of your systems working and circulating.

So why yoga?

Yoga can be more effective, than say running, because you can get pretty specific about the outcome you want. Do you want to feel caffeinated? Sedated? Balanced? Specific poses can be combined or sequences to create these effects.

Yeah, it’s pretty amazing. It takes some time to make your own yoga pose prescriptions, but it is possible. And just like you are on your way to knowing what your body is craving for food, you can be on your way to knowing what kind of yoga practice is right for you each day. Both of these take time and steady effort, but it actually becomes fun when you can recognize what is healing for you, rather than needing a doctor to understand.

Poses that help you detox.

Yoga is an extremely effective way to sit with the difficulty that often comes up through the release of old habits. Yoga can also assist you in getting rid of the unwanted toxins that your body is probably releasing through this dietary change. And hopefully, yoga can be one of the positive habits built into your life that instigates a state of such vitality and vibrancy that your old habits disintegrate and lose power in comparison with the strength and life force that you feel when eating cleanly and taking care of your body.

The yoga postures that are most effective in helping you eliminate toxins from your digestive system, kidneys and liver are twists. Twisting postures literally wring out your organs so that when you unwind, new blood and oxygen rush back into them.

Twists are best practiced on an empty stomach, first thing in the morning is optimal. But if that is not possible, just wait a few hours after a meal.

Pose #1 (parvritta pavanmuktasana)

I recommend the reclining double leg twist.

Lying down on your back, draw your knees towards your chest making 90 degree angles with your thigh and shins and ankles. Reach your arms out to the side like a cross. On an exhale, lower both legs to the right without your left shoulder coming up- stay for 8 breaths or about 1 minute. Keep your knees together. Inhale, return to the center, and exhale lower your legs to the left keeping your right shoulder down.

A slightly more challenging version:

If your hamstrings are open and you can straighten both legs to 90 degrees, lower both straight legs to the right aiming them to your right fingertips, so you will be slightly piked. Inhale come to the center, and exhale lower both legs zipped together over to the left keeping the right shoulder down. (*do not do this is you feel discomfort in your lower back)

Pose #2 (jathara parvatansana)

- Level 2 Stomach Twister

Then sit up with both legs out in front of you. If you cannot sit on the floor with your spine straight, sit up on a pillow or phone book. (It is not a good idea to twist with a rounded spine).

Seated Twist Marichyasana 3

- It’s a mouthful but a very simple and effective twist!
Bend your right knee so your right foot comes back by your right hip. Hug your right knee with your left arm and twist to the right. If it is not too much of a strain, you can put your left elbow on the outside of your right knee.

Pose #3 Twisted Triangle

From a standing position, step your left leg back. Lengthen forward over your right leg, place your left hand on the outside of your right foot and twist to the right.

If you cannot keep your spine straight (which would be normal because this is a difficult pose, place your front hand on a block)

The main principle of twisting is to lengthen your spine on inhalations and twist on exhalations. You want to wring out a long spine.

Counterindications: Do not do these twists if you are pregnant or have a history of herniated disks.

I hope that you feel the benefits of these twists. Sometimes they can be pretty immediate. Let me know if you have any questions or comments!

Kimberly

BONUS

Sitting. Some of the most powerful tools are often the simplest, but that does not mean they are easy. There are times in any fast, detox or diet change that are really difficult. We take away our comfort measures. When we were lonely, we used to eat M&Ms, have a glass of wine or a hamburger, now we are faced with the emptiness. An emptiness that no salad will fill. During these rough spots, be still, close your eyes, and drop in and down. This is a simple form of meditation.

Rather than going to your computer or going for a run, or substituting another form of escape where food once was, you have an opportunity to break the pattern. Instead of trying to escape the feelings or impulses, close your eyes and be with them. This doesn’t have to be some big deal. We have a false idea that meditation is either some grand enlightening experience or that it is impossible torture.

I can say that whatever you experience with your eyes closed is actually what is present inside of you. If you haven’t practiced being still, it can be pretty shocking how scattered and unfocused our minds are. You thought meditation and yoga were supposed to be relaxing and then you close your eyes and get assaulted by a barrage of thoughts and feelings that we often keep at bay. So start with just a few seconds- the length of a breath. When you feel that urge to escape the power of your craving or the sadness, loneliness, or grief that may precede your craving, pause and take a full breath.

I call this pose sitting, but really it should be called pausing, because you can do it anywhere, except when driving don’t close your eyes! *Do not pupu this one and skip down to the “real” yoga. This is a prerequisite for getting the benefits out of the other poses, your detox and your life!

If you want more guidance with meditation and some more variety, check out these 2 minute meditations designed to fit into your busy schedule!

Photo Credit

For the past eleven years, Kimberly Johnson has been teaching yoga all over the world, in New York City, San Diego, Chicago, Boulder, Thailand, Malaysia and Brazil. She has deeply explored Viniyoga, Iyengar yoga, and Ashtanga yoga, and found the heart of her practice to be a continual return to self-inquiry. Her classes are influenced by her background in dance, Structural Integration, the Feldenkrais method, Advaita Vedanta, and Sanskrit. She currently lives and teaches in Rio de Janeiro. Find out more about her amazing retreats at www.kajyoga.com.

Today I have a very special guest video interview for you to watch.

Please welcome Amber Zuckswert of Epic Self, who writes about fitness and nutrition, while traveling and living the good life. I got to ask Amber some of my personal exercise related questions that I’m sure will help you as well!

Video Interview with Amber Zuckswert

(Click here to watch the embedded video.)

I hope you enjoy this interview with Amber, she’s got loads of fitness expertise. We had a great time filming, and hopefully the audio quality isn’t too much of a deterrent for you to watch this interview.

Recap of the interview

Question: What is your number one workout tip for people who are busy but want to make exercise a part of their lifestyle?

Amber’s answer was spot on. She recommends that we make moving a part of our day throughout the day. For example by taking the stairs, walking places, biking to work, getting up and taking breaks throughout the day and just moving your body more. I think that’s great advice and I think that all of us can really appreciate it and make happen it in our lives.

Question: What is your advice for people who need help getting motivated to work out?

Amber recommends that we take a look at ways to make exercising fun for us. She mentions that taking a class or doing a fun activity as an exercise routine is the greatest way to really embody this type of exercise. Also getting a buddy or having a friend exercise with you is a great way to keep you going.

Question: What keeps you motivated to work out what you love about?

Amber explains that dance has been part of her life since she can remember. She loves the idea of dancing and moving and she loves the way it makes her feel. She says it’s just something that has become a part of her lifestyle.

Question: What is your diet like and how do you feel on a daily basis?

Amber mentions that her diet consists of a lot of fruits and vegetables and she is moving more towards a plant-based diet. She avoids processed foods. She still consumes meat or fish about twice a week, and she also enjoys experimenting with all kinds of new foods. She mentions that she is always experimenting with different ways of eating.

Amber and I share a very similar point of view when it comes to health and nutrition, and I hope that she shared a lot of interesting tips to get you moving again and exercising for fun.

Let us know your motivation and fitness tips…

You can check out Amber’s blog at Epic Self and be sure to leave a comment and let us know what your favorite motivation and fitness tips are…