Tag Archives: video

A Love Letter to You

Have you ever considered writing a gratitude or love letter, to yourself?  We know it seems strange, but consider how much more we might appreciate and love ourselves if we acknowledged and focused on our unique qualities, fully-functioning body parts, and positive characteristics, gifts and journeys — instead of the negative things about ourselves!
For some inspiration, check out this video and remember: YOU. ARE. AWESOME.

Other videos you might enjoy:

5-Step Glutes & Core Medicine Ball Workout

Or, for a written version of this workout:

Complete 20 reps of each of these 5 exercises, resting 20-30 seconds between each exercise. Repeat the circuit 2-3 times, according to your ability level.

1. Wall Sit with a Ball Raise

  • With a 6 pound medicine ball (or whatever weight is comfortable for you), sit against a wall in a deep, wide squat. Keep the toes facing forward with your weight in your heels, and engage your core very tightly so that if someone were to punch you in the stomach it would be firm. Firm up your core so there is no arch in your back and raise the ball up against the wall and then down between your legs. Keep your legs wide enough so that the ball can come down between your knees.
  • Complete 20 ball raises.

2. Ab Toss

  • Facing the wall, sit down on a mat with your legs out in front of you and upper body leaned back at a slight angle and hold the medicine ball at your chest.  If you have a weaker back, sit straighter up. Legs are slightly bent and soft, or if it doesn’t bother your hip flexors, more straightened out.
  • Next, throw the ball straight against the wall in a chest pass, absorbing to catch it in a fluid motion — no stopping and then throwing.
  • Complete 20 throws.

3. Basic Glute Raise on the Ball

  • Lie down on your back, placing your heels on top of the medicine ball with your knees fist-width distance apart. Place your arms by your sides and keep your shoulders pulled down away from your ears.
  • Lift your glutes high up and down for 20 reps at a steady pace, inhaling down, exhaling up.
  • To increase the difficulty level, extend one leg upwards and complete the glute raises on a single leg.

4. Russian Twist

  • Sitting on a mat parallel to the wall, place your legs out in front of you with soft knees and lean your upper body  back at a slight angle, holding the medicine ball at your chest.  Twist to the side away from the wall with the ball, engaging your core, and without tapping the ground with the ball in a healthy and safe twist.
  • Next twist back towards the wall and throw the medicine ball against the wall  in one fluid motion.  Catch and absorb the ball and twist again. Inhale on the catch, exhale on the throw. Be sure to do this all in one fluid motion, not stopping between catches and throws.
  • Complete 20 on each side.

5. Prone Superman (or “Barking Dog”)

  • Lie on your stomach a few feet from the wall with the medicine ball and lift your legs and upper body off the ground.
  • Roll/throw the ball hard along the ground against the wall and catch it as it comes back at you. Complete 20 throws.
  • Rest the neck afterwards by turning the head side to side.
  • *If you have a bad lower back, be careful with this exercise — you may want to skip it. Alternate exercise:  Perform a basic back extension, keeping the legs on the ground and raising and lowering the upper body off the ground.


Other Workouts You Might Enjoy: 

When We Really Feel Most Beautiful

We think it’s safe to say that we all enjoy feeling physically beautiful, but we also think it’s safe to say that feeling physically beautiful is fleeting. It comes and goes, and often times depends on who we are standing next to. Ugh. It’s that comparison thing!   We think you’ll agree with the women in this video who share the times they feel the most beautiful, which, interestingly, have nothing to do with appearance.

Enjoy the wholehearted video 🙂

Video not working? Watch it here on YouTube

Other Videos You Might Like:

Persist to Achieve

We’re entering our 4th week of January & are pacing ourselves for positive long-term & permanent change. Maybe this is a breeze for you, or maybe you’re struggling. Either way, we’re in this together & we’re walking along-side you. In this week’s video, motivational speaker and life coach Tony Robbins provides valuable insight into how to make our positive changes STICK. As you watch, ponder your “why” & next week we’ll put pen to paper & make this thing HAPPEN!

Video not working? Watch it here on YouTube.

Don’t have 10 minutes to watch?  A few of our favorite points from Tony’s talk:

Statistics show that 90% of people who made a new year’s resolution have already broken it by January 15th!

There’s something inside of us that makes us want to make things better.

Getting things is not going to make you happy…the secret to real happiness is progress. If we can make progress on a regular basis, we feel alive.

You don’t have to work on changing… everything in life is always changing. Change in life is automatic, but progress is not. You have to work at it.

The first step for lasting change is have a vision. A vision for what you really want…what excites you…it has to be a compelling vision, not something that you have to push yourself to do.  You’ve got to have strong enough reasons that you’re going to keep going when the going gets tough.


Happiness LEADS TO Success, Not the Other Way Around!

Live your passions and you’ll be happier and smarter…what?!?!?  Yep, that’s what this video and study suggest.  Well, not the passion piece, but it would make sense that if we are fulfilling our passions that happiness and joy would be the results.  And, when we are happy, we think more clearly, make better decisions, and therefore are smarter.    Check out the video and you be the judge. Happy Passionate New Year!

Video not showing up? Watch it here on YouTube


5 Step, Full-Body Medicine Ball Workout

Video not showing up? Watch it here on YouTube
Like this video on our Facebook page by Jan. 31, 2014 & be entered to win a FREE Dynamax medicine ball (a >$75 retail value)!

This 5-step full-body workout created by iGnite founder Neissa Springmann uses only a medicine ball.  Complete the 5-exercise series 2-3 times (depending on your fitness level), resting 20-30 seconds between each exercise.  Feel free to use a lower weight medicine ball that is appropriate for your personal strength level.

If you prefer written instructions to watching a video, we’ve written up the entire workout for you here:

First, be sure to warm up for 3-5 minutes. Good warm up options are:

  • brisk power walk
  • jumping jacks
  • march in place

Exercise 1: Overhead Knee Tap

  • Reach high above your head with the medicine ball, engaging the glutes and the core, and lift one knee and bring the medicine ball down to tap the knee.  Then lift the ball back up above your head and place the foot back on the ground.  Stay tall and be sure not to round your back.
  • For those with sensitive shoulders:  hold the medicine ball in front of you and bring your knees up to touch the medicine ball.
  • Continue alternating legs and complete 20 reps.

~ Rest 20-30 seconds ~

Screen Shot 2014-01-10 at 1.40.55 PMExercise 2: Squat to Chest Pass

  • Stand a 4-5 feet away from a wall or column (adjust distance according to your comfort level). Holding the medicine ball, squat down with your weight in your heels so that your glutes and quads are activated, pulling in your belly button.  On your way back up to standing, toss the ball against the wall straight in front of you with power so that it bounces back straight to you.  Absorb the ball as you catch it while squatting back down.
  • Complete 20 reps.

~ Rest 20-30 seconds ~

Exercise 3: Jumping Jack to Military Press

  • Starting with holding the medicine ball at your chest, complete a jumping jack, pressing the ball above your head each time you jump your legs out.
  • Low-impact version: Instead of jumping legs out and in, simply alternate stepping legs out and in while pressing the ball above your head.
  • If you have sensitive shoulders: hold the medicine ball at your chest while completing the jumping jack.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 4: Sumo Squat to High Toss

  • Step your legs out into a wide “sumo squat,” pointing your toes out away from your body at  a 45 degree angle.  Squat nice and deep, and as you rise back up, toss the ball as high as you can against the wall.  As soon as the ball comes back to you, squat and absorb the catch.   If necessary, slow down the exercise to maintain good form.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 5: Kneeling Overhead Tricep Toss

  • On your knees and relatively close to a wall, firm your glutes and tighten your core by pulling in your belly button. Lift the ball above your head and bend your elbows to a 90 degree angle, keeping the elbows pulled in close to your ears.  Toss the ball against the wall and catch it, keeping your lower body and core still and activated.
  • Complete 20 reps.



Life’s Small Joys

“Watch the sunrise at least once per year, put a lot of marshmallows in your hot chocolate, lie on your back and look at the stars, never buy a coffee table you can’t put your feet on, never pass up a chance to jump on a trampoline, don’t overlook life’s small joys while you are searching for the big ones.”
– H. Jackson Brown Jr

Ok, how awesome is that quote?! Pretty amazing.  Keep working hard this week, don’t overlook life’s small joys and check out  this beautiful video of the poem we shared with you on Monday called The Dash

Click to watch video