tag:blogger.com,1999:blog-64900073469594859222012-02-16T03:04:56.229-07:00Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.comBlogger1411100tag:blogger.com,1999:blog-6490007346959485922.post-12077895157697606372011-05-05T19:18:00.001-06:002011-05-05T19:18:59.100-06:00

I have been running a fair amount lately. I have always liked to go out for a run, for different reasons. Sometimes it is the perfect opportunity to blow off steam without much peripheral damage and little preparation. Sometimes it is a great way to get out and explore the world around me. Often going out for a run works as a meditation and allows me to let go of the clutter in my brain.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-86690345168905538572011-02-24T19:21:00.008-07:002011-02-24T20:33:38.897-07:00

Three is a great number for working out. I break many of my strength training workouts into groups of 3. Here is one set of 3 to start off a Power of 3 workout!Warm up for a few minutes to begin and grab a water bottle!1. Forward & Back Lunge - With or without weight. Stand with feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-16710685261718446702011-01-11T16:52:00.002-07:002011-01-11T16:55:04.796-07:00

Remember how much fun a jump rope used to bring? Now is the time to conjure up all fond jump roping memories and bring them into your workout! So, find a jump rope, a stability ball and a water bottle, this is fun!Stability ball push-up & knee-upBegin with your body in plank position, the up-phase of a push-up, with your feet on the ball. Stack your shoulders above your wrists, point your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-91199750907902435822010-12-22T21:14:00.001-07:002010-12-22T21:15:31.679-07:00

Sumo Squat with Side Leg Lift Grab a weight and hold it at chest height in both hands. Stand with your feet wider than hip distance apart, drop your shoulders and engage your core. Bend your knees into a deep squat. When you stand, transfer your weight to your left leg and lift your right leg to the side. Return the right leg to the floor in a squat and as you stand, lift your left leg to the

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-12460321201051775602010-12-17T20:02:00.004-07:002010-12-17T20:10:53.236-07:00

Quick & Easy! Grab a weight of some sort, stand with your feet a few inches wider than hip distance and parallel. Drop your shoulders, engage your core and hold your weight in both hands, pick something mid-range, too heavy and if you begin to tire you may compensate with your lower back...not good!Begin by swinging the weight down between your legs and using your core, hamstrings and glutes,

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-19128157367799667422010-12-14T22:10:00.002-07:002010-12-14T22:17:35.189-07:00

Assume the push-up position, the up position. Make sure your fingers are pointing forward to ease the strain on your wrists, engage your core, drop your shoulders away from your ears and make sure that your spine is a straight line from your neck down to your tailbone.Lift your right leg off the floor and do a push-up. Return your leg to the floor and lift your left leg, push-up. Repeat for 3

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-20669609575221110682010-12-13T20:18:00.003-07:002010-12-13T20:33:14.687-07:00

Five minutes of leg burning bliss to start off the workout for this week! Get a time piece of sorts to keep track of your time, this will be broken down into 20 second intervals adding up to 5 minutes with your rest coming when it is all said and done...Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-41445874339845170852010-11-27T15:57:00.003-07:002010-11-27T16:22:01.481-07:00

When winter hits, like it just did in Montana, my hubby drives a plow truck. If winter happens to hit in full force over a holiday weekend, my girls are not in school and my workout schedule changes. Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time. Find a big sled and haul your kids around. I just returned from pulling my

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-68318092728752581742010-11-16T15:14:00.005-07:002010-11-16T15:49:00.561-07:00

It is snowing at my house in Whitefish, MT! As we are heading into a new season, I decided it was the perfect time to resume my blogging.So, here in the wintry land of Whitefish we are all getting ready for ski season! When I think of the first weeks of ski season, what always comes to my mind? My sore quads...and all the fun that goes along with those muscles aching of course.Your body, a

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-42540134803185836122010-09-28T19:42:00.003-06:002010-09-28T19:48:23.043-06:00

Here is a post from the Lole Love Blog, Lole makes amazing clothing for women who love life, about a run/hike that my amazing friend Lisa and I did this summer!href="http://lolelove.com/">A lovely adventure!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-18983735309441714352010-07-21T20:11:00.003-06:002010-07-21T20:46:45.432-06:00

...sucked me right in! This was my realization on my long, VERY SLOW, meditative run today. So I thought it a great opportunity to refresh some memories as to what I, and Body Forge, is all about.I, Erin Sabin, am a Certified Personal Trainer, Lifestyle & Weight Management Consultant and Genesis Transformation Coach living, working and enjoying the days in Whitefish, MT. I am also the mother of 2

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-3781327020748526292010-07-01T22:05:00.002-06:002010-07-01T22:29:04.119-06:00

When I am having trouble falling asleep I go through what I have named my "Affirmation Alphabet."I close my eyes and take a few deep breathes and start with A.I come up with a positive, personal attribute for the letter A, on to B and so forth. If I am really struggling with sleep, I continue with all the words for each letter I can think of. I have found a few things with the "affirmation

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-5151895206237575692010-06-16T15:02:00.003-06:002010-06-16T15:17:25.747-06:00

Body weight squats and lunges...O.K. This is fun, have a water bottle close by and get ready to count!1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps3. Squat jump: begin with your feet

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-35994434458748195402010-06-13T20:53:00.003-06:002010-06-13T21:00:37.054-06:00

My lovely friend Gerda first introduced me to these absolutely fabulous treats; Dolphin Push-ups!Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-56100487969330350632010-06-09T20:24:00.003-06:002010-06-09T20:42:25.648-06:00

The last couple weeks I have been feeling pretty run down and my weight training has taken a back burner.Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.Set #11. Pull-ups: not many, I can only do 3-5 so on the last one I come down as

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-70677643819087744422010-06-07T21:49:00.001-06:002010-06-07T21:49:50.486-06:00

This post was in my head for last week as the 3rd installment of the importance of slowing down and then I got sidelined by one of the worst colds in my personal history. Losing out to a cold for the better part of a week and still feeling the tail ends of it is inspiration to wrap up with a trio of suggestions for optimal health and wellness!This one is simple! Lie down and take a nap. You

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-71113074506812220752010-05-26T20:49:00.002-06:002010-05-26T20:53:06.746-06:00

For a few years of my early “adult” life I thought I would grow up to be a writer; I have the student loans and a piece of paper somewhere to prove it. The funny thing about me and writing is that sitting down to write was just about impossible and usually done only when a poem or short story was due the following day.When I started as a G.T. client, my coach “suggested” that I start keeping a

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-12513204344595211992010-05-24T20:24:00.004-06:002010-05-24T20:28:40.742-06:00

As a Genesis Transformation coach and personal trainer my intention is to offer support and guidance to my clients as they strive to achieve their optimal health and fitness goals. I receive great joy and satisfaction from having a job that I truly love. As a G.T. coach, I am also a Genesis Transformation client and work with my own coach who supports me and helps to direct the path I am

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-15355910663241469282010-05-21T21:24:00.001-06:002010-05-21T21:36:48.424-06:00

I was having a conversation the other day with the mother of one of my daughter Lillian’s classmates about math and working at home to improve comprehension. I walked away thinking to myself that I don’t really love math and I don’t even care much for trying to explain first grade math. I consider myself lucky in the fact that Lillian has a good head on her shoulders and can figure out a lot

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-54194796707574870002010-05-18T08:58:00.007-06:002010-05-18T09:44:20.761-06:00

Last week was a series of cardio activity and full body resistance exercises.The routine goes like this...1. Start off with a good 5-10 minute warm-up and then move into...2. One minute of cardio activity working between 75%-90% of your maximum ability.3. Sumo Squats with a dumbbell shoulder press for 30 seconds4. One minute of cardio5. Walking Lunge with dumbbells for 30 seconds6. One minute of

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-70164920822051179712010-05-14T20:51:00.002-06:002010-05-14T20:57:38.603-06:00

Finish the series with push-ups for 30 seconds, another minute of cardio and last but not least...30 seconds of squats with your feet together.Begin the squats standing with your feet together, holding dumbbells in your hands by your sides. Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-42002380785663575952010-05-13T06:19:00.003-06:002010-05-13T06:41:26.295-06:00

Set up for 30 seconds of bench dips.Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.Follow the

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-22447674783735472912010-05-11T20:08:00.002-06:002010-05-11T20:30:58.072-06:00

Follow up your warm-up and one minute of cardio with sumo squats.Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in. Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-60880570753373605872010-05-10T12:34:00.006-06:002010-05-10T13:11:11.110-06:00

This week I am providing a series of exercises that will come together for a quick and easy cardio/strength series. You can go through the entire routine once or three-four times, depending on your time availability, energy level and enthusiasm.Start off good and warmed up! A 10 minute walk would suffice!This was one of last week's posts and is a great way to get your heart rate up, jumping jacks

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-78180516546782060482010-05-07T14:33:00.001-06:002010-05-07T14:35:52.720-06:00

Start this on your back with your feet planted on the floor hip distance apart. If you are so inclined, put a weight on your pelvis. Inhale to begin and press your hips off the floor as high as possible with your exhale; inhale and lower. Inhale at the bottom and repeat for 12-15 repetitions. If your hamstrings and glutes need a bit extra after completing your set, press your hips up and pulse

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-45629860985854704132010-05-06T21:10:00.001-06:002010-05-06T21:12:04.185-06:00

For this exercise, please make sure you have warmed your muscles up!Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core. Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-48810095070672316162010-05-05T07:04:00.000-06:002010-05-05T07:05:19.350-06:00

Begin lying on your side with your forearm under your shoulder and your legs extend with your feet flexed and stacked. Engage you glutes and abs and press your hip off the floor to create a straight line from your shoulder to your ankles. Bend your top leg and bring your knee to waist height, hold for 5 deep breaths, return, repeat and roll over to the other side when you have completed 5-8

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-21045918870955074732010-05-04T06:02:00.003-06:002010-05-04T06:26:04.208-06:00

Begin standing in front of a stability ball with your feet hip distance and parallel with your arms by your sides. With your shoulders pressed down and back and your spine straight, bend your knees, into a squat just enough to touch your tailbone on the ball. Exhale to stand, inhale squat and repeat for 15 repetitions.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-74386543697233851462010-05-03T17:21:00.000-06:002010-05-03T17:22:41.998-06:00

Come into plank position, the “up” position of a push-up with the tops of your shins resting on your stability ball. Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong,

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-55857906075042975512010-04-21T18:12:00.003-06:002010-04-21T18:33:26.130-06:00

This afternoon I left the beautiful spring we have been experiencing in Whitefish in a bit of a rush. I am on my way to Chicago for a fitness expo. Genesis Transformation, www.genesistransformation.com, is setting up a booth and my friend Chrisy and I are on our way to participate. I have been excited, the learning opportunity is fantastic, and apprehensive, networking with over 5,000 fitness

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-14690004214890314802010-04-21T17:54:00.000-06:002010-04-21T18:11:56.847-06:00

Begin this exercise laying on your right side with your right upper arm on the floor, your head resting in your hand and your legs extended. Lift your top (left) leg a few inches off the floor and make small forward circles, continue for a predetermined time, 30 seconds for example, and switch directions. When you have finished circling in both directions, lower your leg, take a deep breath and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-12573253724688249142010-04-20T07:00:00.001-06:002010-04-20T09:25:55.201-06:00

Begin lying on your back. Bend your knees toward your chest and grasp your shins and engage your core muscles, do not allow your low back to arch. Drop your shoulders away from your ears and with an exhale of your breath, lift your head, neck, and shoulders off the floor and extend your legs. Hold your legs a few inches off the floor and straighten your arms over your head with your palms facing

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-62935388787383215822010-04-19T07:23:00.000-06:002010-04-19T07:26:51.433-06:00

Begin seated with your knees bent, feet on the floor hip-width apart. Sit up tall you’re your shoulders down and back. Suck your navel in so your torso forms a C and keeping your back rounded, slowly roll your torso down toward the floor, vertebrae by vertebrae. Take a deep breath when your torso reaches the floor and tuck your chin to your chest and slowly roll up to seated, vertebrae by

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-17223436586023555532010-04-15T21:21:00.001-06:002010-04-16T07:18:17.520-06:00

Begin in plank position, the up phase of a push-up with your hands flat on the floor beneath your shoulders. From here, lower your body and with your core strength, press back up, one (1) push-up. Pause at the top and lift your left hand off the floor with your arm extended out to side. Hold here and lift your right foot off the floor. Lower your hand and foot back to the floor, do another

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-28179341157441686502010-04-15T07:45:00.001-06:002010-04-15T07:47:25.169-06:00

Hold a medicine ball or dumbbell in both hands and come into a table top position on a stability ball with your head and shoulders resting on the ball, your knees bent with your feet hip distance and parallel. Engage your hamstrings and glutes to lift your torso so that it is parallel to the floor.Engage your core and extend your arms, with the weight, toward the ceiling over your shoulders.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-49540787434187325802010-04-14T07:10:00.001-06:002010-04-14T07:49:59.434-06:00

Begin seated with your knees bent and your feet planted on the floor, setting up to do a few sit-ups! Hold a weight in your hands in front of your chest with your elbows bent in to your sides. Lean your torso back to form a wide V with your torso and knees, think 10 and 2 on a clock. As you come back up to seated, keeping your elbows in to your sides, press your weight overhead. Bring the

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-76604235017365319602010-04-13T07:09:00.000-06:002010-04-13T07:10:37.769-06:00

Begin standing with your feet hip distance and parallel with your spine in neutral and your core engaged. Hold a medicine ball or a dumbbell in both hands at your chest with your elbows bent in to your sides. Step your right leg back into a reverse lunge and at the same time twist your torso to the right. Engage your hamstrings and glutes to come out of your lunge, lifting your knee in front of

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-68507556359055996902010-04-12T06:55:00.000-06:002010-04-12T06:58:15.027-06:00

For this week grab your stability ball and a weighted medicine ball or light dumbbell. This first exercise begins in a table top position with your stability ball.To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-3249224286197083872010-04-11T17:19:00.003-06:002010-04-11T17:23:07.138-06:00

How we go through life is just a matter of perspective and looking at things through the eyes of a 7 year old is often the best vantage point.I don’t usually enjoy the days when I look around and it is obvious that I need to spend a few minutes on home maintenance. I am not the most organized or immaculate and neither is the rest of my family. On top if that, we have a lot of things and not a

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-84109882085077740272010-04-07T21:38:00.002-06:002010-04-07T21:47:30.304-06:00

I watched my friend Tracey do this at the gym today and it is a good one! This will target your hamstrings and glutes with a bit for your quads thrown in for good measure. It is also great for balance and stability!Begin seated on a chair or bench with your feet flat on the floor. Extend your right leg out in front of you. Press through the heel of your left foot and with the strength of your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-31372534219358225422010-04-06T19:55:00.003-06:002010-04-06T20:07:50.927-06:00

My 7 year old daughter Lillian is the inspiration for this week's exercises so embrace your inner child and...Find a sturdy piece of rope and start jumping. Jump rope for 5-10 minutes. Jumping rope is great exercise, can be done anywhere and is fun.Aim to get your heart rate up for a minimum of 20 minutes, 3 days per week. Be sure to warm up for at least 5 minutes before you start jumping and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-80913465641428318262010-04-01T21:06:00.004-06:002010-04-01T21:39:35.764-06:00

Dinner tonight was easy and yummy!What?1 clove garlic1 medium shallot, sliced1 small eggplant, peeled and diced2 roasted red peppers, dicedsalt & pepper to taste* polenta* pesto* tomato sauce* fresh mozzarella & parmesan cheese* determine amounts by personal tasteHow?Saute the onion and shallot in a bit of olive oil until translucent, add the eggplant and saute until tender, stir in the red

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-19566814895740987122010-03-30T18:10:00.003-06:002010-03-30T18:29:59.092-06:00

This week my girls are out of school so in observance, I am taking a break from the exercises. Instead, as things come up that are enjoyable for my girls and I, I will share those experiences/experiments instead.Recently Lillian (7) and I were working on a few gift ideas for Sage (2). We decided upon multi-colored, heart shaped crayons. We found a mini-heart shaped muffin tray at a craft store

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-40622461922289337062010-03-24T21:44:00.000-06:002010-03-25T06:47:43.289-06:00

High Row Begin standing with your feet hip distance apart, your spine in neutral with your core engaged. Hold a set of light dumbbells in your hands with your fingertips facing your thighs. Inhale and with your exhale reach your elbows up to the ceiling with your hands sliding along your torso. Points to remember: keep your elbows higher than your hands through the entire exercise and your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-15940824797265314732010-03-24T06:38:00.003-06:002010-03-24T06:41:59.711-06:00

This lunge adds a jump in the middle so make sure you are mindful of your landing and have a strong base level of cardiovascular fitness!Begin in a lunge position with your left foot forward and both knees bent. Hold a pair of dumbbells at your sides if you wish, keeping your arms straight. From your lunge, jump straight up and switch your leg position in midair so you land in a lunge with your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-44724773509052022792010-03-23T21:24:00.000-06:002010-03-23T21:26:20.794-06:00

Start in push-up position with your feet on a chair behind you. Drop your shoulders down and back, away from your ears, contract your core and do not allow your stomach to sag toward the floor. Lower your torso toward the floor and press back to the up position with the exhale of your breath. Repeat for as many repetitions as can be performed in proper position!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-8248460905514004412010-03-22T20:54:00.002-06:002010-03-22T21:01:25.180-06:00

This quote was on my "Yogi" tea bag tonight; it is worth considering!"Mantras you shouldn't say: I don't know; I'm not ready, I can't do it."These are three statements that should be wiped off of our verbal slates! What about this?I KNOW! I am READY! I CAN do it!Pretty simple switch!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-3703188608859458512010-03-22T20:28:00.003-06:002010-03-22T20:35:33.961-06:00

...Round The World Lunges! These lunges I am borrowing from a workout posted on the Genesis Transformation Blog, the link is posted on the side bar. Sheri Lynn, the GT founder, provided this gem. Enjoy!ROUND THE WORLD LUNGES: Imagine a compass, and use the directions N (north), NE (northeast), E (east), SE (southeast), S (south), SW (southwest), W (west), NW (northwest) and back to N. Stand in

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-52714034766959861872010-03-18T21:07:00.004-06:002010-03-19T06:05:18.942-06:00

Lie on the floor with your legs straight and arms out to your sides. Lift your left leg up toward the ceiling. At the same time lift your shoulders off the floor, reaching your right hand to touch the toes of your lifted leg. Return to the starting position. That's one rep. Repeat on the other side and continue for a total of 12-15 repetitions. Remember to use your core muscles to perform this

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-46387107577240729702010-03-18T13:55:00.002-06:002010-03-18T14:01:32.608-06:00

Lie on your back, with your right arm extended to the ceiling holding a weight. Keeping the arm raised, roll onto your left side propping yourself with your left forearm and thigh, bent knee. Push your self to kneeling then to stand keeping the arm extended through the entire motion. Reverse the movement to return to start. Repeat for 10-12 repetitions and switch sides.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-10673323737874101252010-03-17T20:59:00.002-06:002010-03-17T21:18:20.879-06:00

I recently made a couple Chicken Pot Pies for some friends and my family. This was embarrassingly easy and equally unhealthy.For 1 Pot Pie1 roasted whole chicken, shredded1 premade pie crust, from the freezer in the "health food" area of the store1 sheet puff pastry, thawed and cut into 1 inch strips1/2 package frozen mixed veggies, peas, corn, carrots & green beans1/2 stick of butter1/2 pint 1/2

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-39750215594139097232010-03-17T14:10:00.001-06:002010-03-17T14:16:06.121-06:00

I am blessed with two super great girls. Lillian is seven and her sister, Sage, just hit two. They are constantly teaching me about this amazing world that we live in. Personally, I have always known that life is better when lived outdoors. I love the feeling of being blissfully worn out after a day of outside adventuring. Lucky for me, both my girlies love to get out and about as much, if not

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-4169248357354970732010-03-17T13:54:00.002-06:002010-03-17T14:09:24.539-06:00

Come to lie with your stomach on a stability ball, reach your legs behind you with your feet on the floor and pressing against a wall. Lengthen your spine so you are in a straight line from the top of your head to your heels. Extend your arms to the floor below your shoulders, inhale and with your exhale, lift your arms laterally to shoulder height. Squeeze your shoulder blades together at the

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-85952917900426316662010-03-16T07:52:00.000-06:002010-03-16T11:12:25.502-06:00

Begin in plank position with your shoulders stacked above your wrists, your spine in a straight line from your head down and your leg muscles engaged, reaching through your heels. From this position, bend your left leg, engaging your core muscles and bring your knee across your body’s midline, toward your right elbow, return to plank and switch legs; continue, switching with each repetition, for

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-86752063331232879852010-03-15T18:44:00.002-06:002010-03-15T18:47:09.105-06:00

This is a lot of fun!Lay on your side with your head propped in your hand and a stability ball held between your legs. Squeeze the ball with your legs/feet, feet flexed. With and exhale, lift your legs off the floor and lower. Repeat for 3 sets of 15 repetitions! Lovely!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-65778829410052265712010-03-13T06:13:00.002-07:002010-03-13T06:16:37.103-07:00

This Week...Great Glutes!#1: Start off standing on a sturdy bench or chair. Have your feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight, lowering the weights toward the floor. Engage your glute muscles and return to

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-81110980017864855002010-03-12T06:13:00.002-07:002010-03-12T06:18:36.429-07:00

And last but not least...From child's pose, come to your hands and knees. Lift your left leg, still bent with your heel pressing toward the ceiling. Engaging your glutes, pulse your heel toward the ceiling for 30 small pulses. Lower and switch legs. When you have finished with 12-15 repetitions on each leg press back into child's pose and rest.Cycle these glute exercises in together and be sure

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-30943479057117837362010-03-10T20:17:00.004-07:002010-03-11T06:20:06.312-07:00

...and hamstrings and core! Begin this exercise on your stomach with your arms bent, your hands stacked and your forehead resting on the top hand. Drop your shoulders away from your ears and engage your core, bringing your navel up toward your spine. Extend your legs out behind you engaging all your muscles. Using the strength of your glutes and hamstrings, maintaining your core engagement

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-5855919414139581612010-03-09T20:27:00.003-07:002010-03-10T07:35:36.580-07:00

For this exercise you will need 2 paper plates and a hard surface (not carpet). Stand with your feet hip distance apart with a paper plate under each foot. Find your self centered preparing to balance on your right leg. Keeping your feet parallel, slide your left foot out to the side, bending your right knee into a lunge. From the side, slide your left leg behind your right, crossing your left

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-30903017395304167342010-03-09T08:14:00.002-07:002010-03-09T08:14:42.313-07:00

"You will never find happiness if you do not conquer your own doubt."Hmmmmm............

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-28509592563368436712010-03-08T19:46:00.004-07:002010-03-09T06:32:56.186-07:00

#2...Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.*Increase the difficulty by doing this with a weight plate or other weighted item on your abdomen.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-40027219783724023542010-03-08T19:26:00.003-07:002010-03-08T19:37:41.841-07:00

"Patience gives the power to practice. Practice gives the power that leads to perfection."-UnknownRecognize that being patient is indeed a challenge that often times requires strength and courage but can lead to amazing results.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-58799639516989684362010-03-08T06:44:00.003-07:002010-03-08T07:40:04.401-07:00

...Great Glutes!#1: Stand on a sturdy bench or chair, feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!Love

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-9818487068099363022010-03-07T10:04:00.003-07:002010-03-07T12:06:58.384-07:00

"It is not a privilege to know others, the privilege is knowing yourself."Take some time and get to know who you really are. It will be time well spent and you will be amazed!Have a great day!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-37049013247598711542010-03-04T07:01:00.002-07:002010-03-04T07:16:54.630-07:00

Core, quads, arms and balance! Start seated on the edge of a chair grasping the edge with your hands next to your hips. Slide your hips off the edge so you are squatting in front of the chair. Maintaining your squat, extend your right leg, engaging all your muscles and pressing through your heel. At the same time, extend your left arm so both your leg and arm are parallel to the floor. Hold

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-28404549266738089542010-03-03T11:59:00.000-07:002010-03-03T12:09:10.674-07:00

…our calves!Another simple exercise! Find a set of stairs and additional weight if you choose. Stand on the bottom stair on your ball of your right foot with your left foot off the stair. Hold a rail/wall for balance with your right hand if necessary and your weight in your left. Lift and lower your supporting leg, engaging your calf muscle for 3 sets of 15 – 20 repetitions and switch legs.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-89723998773619319652010-03-02T17:18:00.002-07:002010-03-02T17:29:26.653-07:00

Reverse Lunge.Stand with your feet hip distance apart and parallel, shoulders down & back, core engaged. Step your right leg back, bending your left knee into a lunge, keeping your left knee tracking over your toes and not bending your knee past 45 degrees. Engage the hamstring and glute muscles of your supporting leg and return your right foot to it's starting position. Repeat with the same leg

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-11215201630682562552010-02-28T19:50:00.002-07:002010-03-01T05:56:39.111-07:00

...All those skaters! Skater Lunges! Stand with your feet hip distance and parallel, your shoulders down and back, your core engaged and your hands on your hips, or by your sides holding dumbbells if you wish. Maintaining the parallel alignment of your feet, step your right foot out to the side, about a leg distance, and bend your knee into a lunge. Engage your hamstring, glute and core

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-914165631822726322010-02-28T16:33:00.006-07:002010-02-28T20:03:05.282-07:00

This last week of exercises all centered around one amazing prop; our bodies! Here is a quick recap.1. Begin kneeling with your knees about hip distance apart. Rest your palms on your thigh muscles, your core engaged spine in neutral and shoulders down and back. With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-44101656634519996462010-02-27T20:23:00.002-07:002010-02-27T20:26:50.741-07:00

Thank you Amy!What you need for this fantastic meal:Halibut Filet 4-6 ounces per servingFresh tomatoes, I used small vine ripened tomatoes, cored1 small zucchini per serving, sliced1 small red pepper, for 2 servings, sliced¼ yellow onion, for 2 servings, thinly sliced1 clove garlic, per serving, choppedSalt, fresh pepper, olive oilParchment paperPreheat oven to 375 degreesPlace halibut filets on

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-45105933914342037632010-02-26T13:27:00.007-07:002010-02-26T13:49:24.496-07:00

Now find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag! Option #:1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!2. From plank, lift first your right arm straight in front of you and then your left,

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-59581815150907119882010-02-25T06:49:00.002-07:002010-02-25T06:56:25.793-07:00

Begin this on your hands and knees with your core engaged, drawing your belly button in toward your spine.Maintaining the engagement of your core and keeping your shoulders away from your ears, lift your right leg, still bent as if it were on the ground, up to the side, inhale and lower. Lift and lower your right leg for 3 sets of 15 repetitions, cycled in with the previous exercises and switch

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-21498188072105233932010-02-24T15:44:00.004-07:002010-02-24T18:30:16.963-07:00

For this exercise, stand with your forearms lightly resting the back of a chair or resting on a counter top. Stand far enough away from the suppport so you can lean forward and rest your head on your forearms with a straight spine. Lift your right leg with your foot flexed and bend your knee so your heel is toward your butt. Lift and lower your heel for 15 repetitions. After 15, make small pulses

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-21470495996247120042010-02-23T07:01:00.004-07:002010-02-23T07:20:33.288-07:00

Another simple at home exercise!Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall. Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment. Lower your torso, maintaining your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-38550976356741507272010-02-22T21:29:00.002-07:002010-02-22T21:38:45.059-07:00

Begin this at home exercise kneeling with your knees about hip distance apart. Find your posture with your palms resting on your thigh muscles, your core engaged, spine in neutral and shoulders down and back, just as if you were standing. With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and return to upright. That

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-49754248993659179302010-02-21T21:16:00.005-07:002010-02-21T21:22:54.714-07:00

Today I went for a bit of a skate ski. My friends at the Stillwater Mountain Lodge & Nordic Center held their 2nd annual Broken Binding ski race; www.stillwatermtnlodge.com. There was a 48k category and I have wanted to ski that distance for several years. Early this winter I decided that their race would be the perfect opportunity. Sounds easy huh?I have gone on long athletic outings in my past.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-65708402056334846642010-02-19T16:21:00.005-07:002010-02-19T16:26:56.144-07:00

And finally in the stability ball series, great fun for ab muscles!Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-80657826841108663122010-02-18T21:49:00.003-07:002010-02-18T21:56:21.387-07:00

The other day I had my schedule all figured out. I had a plan for my workout, I was lifting weights and it was time for my legs. There were a few exercises I had not done in a while and they were circling around in my head. I left my house to meet my first client and suddenly my schedule changed, not in a bad way, just different, and with the change, my exercise window narrowed. I work with my

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-80205116764404463452010-02-18T06:37:00.001-07:002010-02-18T06:39:28.624-07:00

...Stability Ball Push-ups!Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-43994871524288108662010-02-17T17:52:00.003-07:002010-02-17T18:17:48.697-07:00

Sorry...this is coming at the end of the day, better late than never.Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.Things to remember: proper posture, core

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-68842553325419754712010-02-16T06:29:00.002-07:002010-02-16T06:33:47.366-07:00

"Wise folks count their blessings, fools count their problems." -Michael Franti

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-90279347066082906262010-02-16T06:26:00.001-07:002010-02-16T06:28:09.378-07:00

Stand again with your feet hip distance and parallel…hold your ball with your arms extended in front of you at chest height. With an inhale of your breath and keeping your feet parallel, step your right foot out to the side, about 18 inches beyond hip distance and bend both knees into a squat. With the motion of the squat, press the ball to the opposite direction. Continue to squat,

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-86101763726545618352010-02-15T06:03:00.001-07:002010-02-15T06:06:42.804-07:00

The series of exercises will center on a stability ball. The stability ball is a great, versatile and inexpensive fitness tool. In addition to use as an exercise prop, they are great to sit on and help to improve core strength and stability and if you have kids, they will love having a giant ball around.The first exercise is simple enough. If it seems too easy just keep at it for a bit and the

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-38331105638407619382010-02-13T07:15:00.001-07:002010-02-13T07:20:42.751-07:00

This week’s exercises turned into a series of stretches that will also engage and strengthen your muscles. In this review I changed the order a bit to improve the flow, finishing it up with the sun salutations. Next week the exercises will be done with a stability ball. If you don’t already have one, it is a great fitness tool to have in your home. 1. Stand with your feet hip distance and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-3920692159247295292010-02-11T21:37:00.005-07:002010-02-12T06:42:42.390-07:00

Root around in your cupboards for a couple paper plates and find yourself seated on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips...Inhale and slide your heels forward on the plates,

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-49646277030060242492010-02-11T13:07:00.010-07:002010-02-11T20:38:22.738-07:00

My husband Jason is really creative and full of great ideas. His mind is also going all the time and he tends to get a little "cagey" in the winter. The other thing about his mind is that when he points it in a direction, the rest of him follows and the result is usually pretty amazing.When the ground is not frozen he owns and operates a landscape design company and is fascinated with creating

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-83681848211146467062010-02-10T20:45:00.005-07:002010-02-11T06:19:02.218-07:00

This is more of a stretch that a "workout" exercise but it will challenge your balance and core stability and feel great.Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-71469484140918413212010-02-09T21:00:00.007-07:002010-02-10T06:51:44.601-07:00

Here is a wonderful, moving stretch that also helps strengthen your core, arms and legs. Find an open space that will allow you to move freely.Stand with your feet hip distance and parallel, you know the drill, bend your torso into a forward bend and walk your hands out to plank position. Remember to keep your shoulders away from your ears and your core engaged. Engage all the muscles in your

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-19147529199687162452010-02-08T21:01:00.003-07:002010-02-09T06:17:20.760-07:00

Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, your shoulders dropped and with your core and all the muscles in your arms engaged. Take a

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-5092991088904792512010-02-08T18:47:00.006-07:002010-02-08T19:04:36.647-07:00

Dutch Baby.I have altered, surprise, the yummy, baked pancake that my mom used to make for my brother and I. This is a delicious, protein packed breakfast and can easily be made savory for dinner.Preheat the oven to 350 degreesHeat a medium skillet, cast iron preferably, while the oven is warming upMelt a bit of butter in the bottom of the skillet as it warms. Slice an apple and place the slices

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com3tag:blogger.com,1999:blog-6490007346959485922.post-39710407670850853822010-02-07T21:13:00.006-07:002010-02-08T06:55:40.929-07:00

This morning seems like a good one for a few sun salutations, a series of yoga poses that flow together with your breath. These poses will target the entire body and help with mental focus for the day. 1. Stand with your feet hip distance and parallel with your arms by your sides, palms facing forward, your shoulders dropped and your core engaged2. Inhale and raise your arms out to your sides 3

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com1tag:blogger.com,1999:blog-6490007346959485922.post-61029075450455096902010-02-07T19:23:00.002-07:002010-02-07T19:46:42.520-07:00

"One of the best actions we can take, with courage, is to relax."-UnknownThere is always something that can be done, a dish to wash, a sock to put away, a phone call to make. Most of the things in our lives that keep us from really relaxing will still be there and probably won't suffer if they are put off for a bit. What are the things that allow you to quiet your mind and relax. For me it is

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-31711271705345592342010-02-06T06:21:00.002-07:002010-02-07T19:49:03.467-07:00

This week I wanted to focus on our arms and back so in looking back, pun intended, here is a quick recap of the exercises.Starting off, after taking a few moments to contemplate your life’s distractions, bang out a set of 15 bench dips or a few push-ups. Follow that up with:• “Y”: Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead.

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-13819938781000970552010-02-05T06:20:00.004-07:002010-02-07T19:50:17.179-07:00

Begin this on your hands and knees with your shoulders down away from your ears, your core engaged and your spine in neutral. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-10132465786858767162010-02-04T10:47:00.001-07:002010-02-07T19:52:11.315-07:00

This is a great one for your arms and shoulders. Stand with your feet hip distance and parallel, shoulders down and back and your core engaged. If you have a set of light dumbbells, hold one in each hand. Two soup cans also make effective weights, the action without weight is great as well.With your palms facing forward and your arms by your sides, bend your elbow, engaging your bicep, into a

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-34929142043953190452010-02-03T08:32:00.004-07:002010-02-07T19:53:21.043-07:00

And shoulders, arms and back! Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-45227881254498425372010-02-03T08:30:00.002-07:002010-02-07T19:54:26.096-07:00

My internet connection is down at home for the 2nd day. When I noticed had quit working yesterday I spent at least 45 minutes unplugging, resetting and restarting, no luck. When I woke up this morning, the first thing I checked was the internet and packed up my things to get to a wireless spot. I also went through the resetting ritual and shared 45 minutes of my day with tech support. My internet

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-65198222295880919902010-02-02T09:00:00.002-07:002010-02-07T19:56:02.825-07:00

…for your shoulders and back.Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. If someone was looking down on you, your body would be the stem of the ‘Y’ and your arms would form the v. Slide your shoulder blades down and

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0tag:blogger.com,1999:blog-6490007346959485922.post-26450235396927205452010-01-31T19:41:00.003-07:002010-02-01T06:37:03.344-07:00

When you take notice of your day, how do you spend your time? In my life I get up in the morning and often times turn on the radio thinking I will listen to the news on NPR. I am also making coffee, breakfast, feeding the cat and dog, starting the fire, checking email, chattering with a 2 year old, etc. In reality, I rarely grasp any of the news and it is just background noise. So goes it in

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com2tag:blogger.com,1999:blog-6490007346959485922.post-13044378802164015882010-01-30T07:05:00.008-07:002010-01-30T07:18:33.302-07:00

Notice a pattern? Legs and Core. Here is a refresher of the exercises for the week.*Body Weight Squats: Feet hip distance apart and parallel, drop your shoulders, find your neutral spine and engage your core. Bend your knees into a small squat. Focus on the action of your hamstrings and glutes to take pressure off your knees, exhale as you press through your heels to stand. Repeat for 3 sets of

Erin Sabinhttp://www.blogger.com/profile/01426627387468188049noreply@blogger.com0