Fitness Cliff’s Notes

High Five to Your Progress

Do you have a “healthy” lifestyle?  Have you always?  I’ve always tried to be healthy and make good choices, but sometimes we’re just misinformed.  When I was a teenager, I thought candy was fine as long as it was “fat free”.  Which meant, for a while I thought I could eat as many Nerds, Bottlecaps and Gobstoppers as I wanted.  I also thought a healthy dinner was a side salad w/ fat free dressing and a breadstick.  Once I knew better, I did better.  It takes time to retrain ourselves.  There are discoveries made daily that completely change what we thought we knew.  If you’re ready to do something RIGHT NOW that will change the way you look, feel and perform, you can refer  to my High 5 lists as your health and fitness cheat sheet.  This is a condensed version of what you can add to your routine/meal plan right now without having to do years of research.  No rocket science degree needed 🙂

5 Foods to Eat Today

Sweet Potatoes


(Better than a bouquet of flowers, right?)

I’ve praised sweet potatoes before and will continue to.  Even though they are sweet, they increase insulin sensitivity, thus stabilizing blood sugar and reducing inflammation.  They are a good source of carotenoids, Vitamin C, Vitamin D and magnesium.  Think eye health (you know I need that!), glowing skin, improved mood, better digestion, etc.

Pastured Eggs (farm fresh is easier to find than you think)

egg vs egg

(Which one is farm fresh?)

I get eggs from a gal I know who has chickens.  You probably know someone who knows someone with chickens too.  Ask around.  There is nothing more amazing than a fresh egg!  They are actually tested to have less cholesterol, more Omega 3 fatty acids and more Vitamin A. I like to call them “good karma” eggs.  They were most likely treated more humanely than your store bought counterparts and were fed a more nutritious diet with less medicine, hormones and cheap “feed”.  Eggs are an easy source of protein and B vitamins, giving you energy and strength.  You can season them to inspire them to taste just about any way you’d like, which makes them incredibly versatile.


Green Apples


If you want a recap of all of the wonders of apples, check out a post from OmNoSheDidnt by clicking here.  Let me add to that by mentioning green apples are much lower in fructose and can help aid in digestion.  They also make like a natural toothbrush when you’re out and don’t have access to one.  **NOTE**Please do not use apples as an exclusive teeth cleaning program 🙂




Broccoli is a well know detoxifier.  It contains 3 specific phytonutrients that are key to the detoxification process.  They are called glucoraphanin, gluconasturtiian, and glucobrassicin.  If you’ve heard anyone call broccoli “nature’s scrub brush” they are probably referring to it’s high fiber content, which is great for aiding in digestion, but those magical phytonutrients will help detox the liver, reduce cholesterol & clean the blood.

Wild Alaskan Salmon



Beyond the obvious: Good source of protein, healthy fats and vitamins.  Salmon is a great non-dairy source of calcium, vitamin D and magnesium.  This power combo will keep your bones healthy and strong.

The BEST 5 exercises

Dumbbell pullovers

We do these in barre all of the time.  They are awesome for leaning out the lats and creating long, lean triceps.  They also work the chest.  If you lie on your back and keep your hips lifted you can work your glutes and core too.  Talk about getting it done!! One of my all time favorite exercises!

Plie jumps

Plie Jump


Explosive w/ a soft landing, you can burn lots of fat while shaping some killer legs.  You’ll get your heart rate up and target every muscle in your legs and glutes.




Chest, triceps, abs, quads, shoulders and more, you really are doing a lot with this posture.  Of course, you’re shaping your body, but you’re also building strength and improving your body control.

Walking Lunge



The walking lunge is fabulous for the obvious reasons, targeting your quads and glutes, but if you go low, you’ll hit the hamstrings too.  You’re also working those stabilizing muscles and engaging your core, creating those changes even faster.

Reverse plank



Let’s keep things mobile with this one.  We put a lot of pressure on the front of our shoulders, using them a ton when we workout, but also in daily activities.  This one really allows us to use a lot of strength while lengthening through the front of the shoulder, keeping the extremely importing range of motion that we need and improving our posture while strengthening through the low back as well.

5 Essential Daily Habits


Wake up with water (drink it-although showering is a great habit too 😉 )  Have about 12 oz right when you wake up to get the brain active and liver going.  Continue to have about half of your body weight in ounces of water throughout the rest of the day.

Write in a gratitude journal

Writing in a journal, whether it be about what you’re grateful for, what inspires you, what your goals are or just recalling your day: It’s a completely wonderful way to sort your thoughts, put things into prospective or come up with new ideas.  Keep journals everywhere!! And actually use them 🙂




Keeps things loose.  Not only will you feel better, you’ll stand taller and move with more grace and a youthful bounce.  You’ll also keep your bones stronger.  When you stretch, the muscles, ligaments and tendons pull away from the bone.  This creates mild stress on the bone causing it to secrete protein (like collagen) and create more bone, keeping them strong and healthy.


You know you’re supposed to do this.  It’s important for not only your teeth, but also your heart.  It prevents plaque from being absorbed through the gums. It’s cleans 40% of each tooth and it keeps all that broccoli from embarrassing you 🙂  There are at least 100 other reasons. Click here for a longer list.


6 second hug 6 second hug 2




For 6 seconds apparently, or it just doesn’t work it’s magic.  A long embrace creates a chemical reaction in our bodies that help us increase ‘mood boosting’ hormones.  This is one I really need to work on.  I’ve been practicing and I’m the first to admit, it totally works!!  ***Bonus: You’re creating this chemical release for the hugee as well.  It’s a “two-for”***


Your turn!

Share your High 5 lists with me?  I’d love to know what you put at the top!




9 thoughts on “Fitness Cliff’s Notes

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