For my Brother, On His Birthday

January 5th, 2023

Spent much of my life missing you, this much is pretty true.

I just wanted my brother back, I just wanted you.

You hugged just like I do, your smile was the same.

You loved the way I made you laugh, even though you called it “lame.”

I have one of your last notebooks and other things of yours I’ve read.

It truly breaks my heart you never got out of your head.

You and I were the same in other ways too and I still haven’t read your texts.

But I know you reminded me of my goodness, and brought out my best.

We talked so many times about our needing.

Activities, the gym and lots of reading.

Wanting a positive mindset, we shared so much with each other.

From memes to books to conversations, with the one who understood me most, my brother.

When I read that you liked writing, too, it made me think, of course you do.

We miss you Andrew, me and Dad. He text today to say, “I’m sad.”

I just love you so very much, I absolutely do.

I couldn’t be more thankful, to be so much like you.

Happy birthday, Brother.

Cardio Legs (BW (bodyweight) workout)

Cardio isn’t my thing. In fact, unless I am walking or dancing, cardio is a sparse activity on my workout regimen. When toning workouts or lifting sessions take on cardio like qualities, this is my happy place.

Check out my body weight cardio leg workout. This is perfect for a beginner but a challenge too. Enjoy!


Lunges- 25 lunges per side x3 sets

Squats-25 squats per set x3 sets

Leg Ups- 25 per side x3 sets

Step Ups- 25 each side x3 sets

Wall Sit- For 30-60 seconds or for however long you can hold it!

**Tip: You can add reps or sets as needed to push yourself**

Lunges and Squats

Basic yet essential, these two moves are great for your butt and legs.



Leg Lifts

Leg lifts are a great hip openers and give shape and muscle to your butt.


Leg lifts


Step Ups

Love this leg move! Stepping up onto a bench is one of my favorite butt moves and definitely counts as cardio.



And if you aren’t at the gym..get creative!



Wall Sits

Loathed by most and denied by some, wall sits are a great ending to any leg workout.


BW legs 13


Hold this move as long as you can. Feel the burn


That wraps it up for my cardio leg BW workout. How do you feel? Make sure to stretch afterwards and drink plenty of water. Watch for future BW workouts to come, weights included!

Condense Your Core

Your core is defined as the part of the body between the shoulders and knees. Your core is the stabilizer for your body, hence why it is so important to not only keep itstrong but aim to make it stronger.

Having a strong core is a preventative measure to maintain a healthy posture, flexibility and mobility within your body and every move that you make. These include things such as sitting in a chair, picking something up off of the floor or simply standing still. As normal as these movements seem, you may not realize how much you rely on your core until said movements are suddenly difficult or painful.

Below are several core moves, some easy and some more difficult, to practice and build strength.

Core Circuit

(30 sec X5)  For each exercise, hold for 30 seconds or more. Practice often and hold the pose for longer each time!


Planks strengthen and tone your whole body. This move will stabilize your core, strengthen your lower back and create powerful shoulders.

Plank Pose (Phalakansana)

Hand Planks

For hand planks, keep your abdominals tight, your arms and legs strong (but not locked) and your head and neck straight.








Tip: For forearm planks, the hold is the same but instead of using your wrist and hands, you support yourself with your elbows and forearms at a 90 degree angle. You can also do side planks on your elbows and one arm at a time.

Alternating Arm Planks

A play off of the original- alternating arm planks have all the benefits of planks while concentrating on one arm at a time and therefore sculpting a leaner stronger arm.




Boat Pose (Paripurna Navasana)

This pose can be done as illustrated in either photo.  Both poses strengthen your abdomen, hip flexors and spine. This pose also stimulates your organs and helps relieve stress.



Bridge Pose  (Setu Bandhasana)

Bridge pose builds your core and lower body. This pose energizes your whole body along with lengthening and strengthening your spine.







Wheel Pose also called Upward Bow Pose (Chakrasana)

Wheel pose is an intermediate yoga pose and also an inversion pose. This pose strengthens your back, arms and legs.

Tip: For a deeper pose, move your hands and feet closer or even try this hold on your tip toes!




Superman Pose  (Viparita Shalabhasana)

Besides feeling great, the superman pose does great things for you. When you move into a superman pose, you are using and flexing the three muscles that surround your spine, also known as erector spinae.

These muscles are so important for flexion of your spine and neck, and by doing supermans, you develop strong muscles that later down the line can help prevent problems with your posture or injuries in your spine.

Correctly preform supermans by laying face down, on a towel, yoga mat or otherwise comfortable surface, outstretched.

Flex your body and stabilize your arms and legs by lifting them off of the ground and holding them perpendicular to the floor and then come back down to your starting position.

Hold for as long as you can or “pulse” by lifting and lowering several times.


For extended core and abdominal training, come to table top and then extend your right arm and left leg. Hold and then pull both your arm and leg into your chest. Repeat 20 times on this side.


Then repeat on the other side..



With persistence and consistency, these moves are almost effortless. Core workouts are essential and aid your body in so many ways. Make sure to add this workout into your weekly routine and watch for a core series with an exercise ball to come!

Yoga Balance- 3 Ways

Yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

Improve your focus, help regulate your blood pressure and protect your spine, therefore perfecting your posture- all with yoga! These benefits are only a few to be had when you practice yoga.

Yoga not only benefits your torso through stretching and holding poses but also works to strengthen the body with each move. The following balance poses can be tough but great and become quite easy with a little bit of practice.


Triangle Pose (Trikonasana)

Strengthens: legs, core, and back

Stretches: legs and ankles, muscles around your knee, hips and groin. shoulders, chest and spine



Dancer’s Pose (Natarajasana)

Strengthens: leg and spine

Stretches: shoulder and thigh


Balancing Stick (Tuladandasana)

Strengthens: leg, core and back

Stretches: spinal column and leg



Yoga is easy enough to do everyday and such a great addition to any exercise plan. From vinyasa yoga to holding specific poses, your body will thank you.