Stories and Wellness Support for my clients and interested viewers!

Archive for February, 2013


Supper is a “name for the evening meal in some dialects of English. The term is derived from the French souper, which is still used for this meal in Canadian French, Swiss French and sometimes in Belgian French. It is related to soup. It is also related to the German word for soup, Suppe.” (Wikipedia)  In all the definitions I considered it is described as a lighter meal.

We know that protein and vegetables are what our bodies need most in the hours before sleep.  It is exciting to share a new blogsite I have discovered through my daughter, Beth:

Delicious recipes and photographs of beautiful food and finished dishes fill the site.  Where to begin:  “Quinnoa and Kale Patties” (I used Spinach).  The recipes are simple and economical, and the tastes are exquisite.  Check it out!  Eat well!  Enjoy the beauty!!

Picture 4


Solo Two


The following is a SAMPLE CIRCUIT for my clients, for those times when you are ready for your fitness routine and you are not in the studio with me, so, Working Out On Your Own!

Consider exercises that you know and can do with integrity and with minimal or no  equipment, i.e.:

Upper Body –  Push-Ups, Bicep Curls, Tricep Dips

Lower Body – Squats, Knee Lifts (maybe with step), Bridge Lifts (lying on back)

Abdominal – Any of the Planks, Bicycle, Pilates Roll-Ups or Crunches (feet hooked under sofa maybe)

Proceed with a Warm-Up of Jacks, Frog Jumps, a Dance Routine or a Fast Walk for, at least, five minutes.

Circuit:  Upper, Lower, Adominal, Upper, Lower, Abdominal – enough repititions to challenge and not exhaust, i.e., 8 – 20          Repeat!



After Warm-Up, pick five exercises and create a routine, i.e.:

50 Heel Jacks or 50 Second Plank

40 Bicycle or Crunches

30 Bi-Tri (15 Bicep curls and 15 Tricep Dips)

20 Squats

10 Push-Ups         Repeat.

AND, two prior posts that give you more options:

“Super Solo” – 10/07/12

“Tabata to You” – 10/12/12


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