Bodyweight Leg Workout

fitness tips workout idea Jan 13, 2020

Here is a quick leg workout you can do without any equipment in as much or as little time as you have available. The goal is to do as many rounds as you can until you are burned out but if you only have ten minutes, then simply do it as many rounds as you can in ten minutes. The purpose of this is to give you a wonderful lower body and cardio workout with any excuses to get in your way. 


Alignment Tips

*Click on the name of the exercise for a quick YouTube video demonstration if you need it!*

Tabata: High Knees -  A tabata is a specific type of interval training. You are working as hard as you can for 20 seconds, resting and catching your breath for 10 seconds and then repeating for a total of 8 rounds (4 minutes). If you are a beginner, you may just want to march in place with high knees but if you are more advanced, you should be running in place with high knees. Swinging the arms and trying to get the elbows up towards shoulder level...

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Disulfiram: Bath & Beauty

The largest organ in the body is the skin. I don't think very many people give this a lot of thought but it is a way we both absorb and release toxins so what we put on our body is just as important as what we put in our body. I have been using all natural bath and beauty products for about eight years and finally switched my medicine cabinet out about three years ago. Even though I have been using all-natural, organic products there are still several changes I have had to make since starting Disulfiram. I tend to err on the side of caution because my body is very sensitive and has adverse reactions to many different things but I'm also a rebel that likes to test my limits and experiment with just how strict I have to be!

When using Disulfiram you will need to start reading the labels on all of your bath and beauty products. You will want to read the labels on shampoo and conditioner, soap, shower gel, shaving products, moisturizers, facial skin care, bath products,...

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The basics of aromatherapy & reflexology!

I love incorporating aromatherapy and reflexology into all my Thai massage sessions but I also offer focused sessions on aromatherapy and/or reflexology and find both to be healing for a wide variety of conditions.
Aromatherapy and reflexology are holistic treatments with ancient roots. A holistic treatment means it views the individual’s body, mind and spirit as a whole unit. Instead of suppressing symptoms like most modern medicine, it aims to target the cause of imbalances or illness within the body.

Nobody has truly determined the roots of Aromatherapy but it was used by the Egyptians, Chinese and Greeks in ancient times. The actual term "aromatherapy" first originated in 1937 when French chemist Rene-Maurice Gattefosse invented the word after a burn incident spurred his curiosity about the healing power of essential oils. On the heels of Gattefosse's "discovery" that lavender oil helped to cure his burn, French surgeon Jean Valnet used essential...

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2019 in a Nutshell

At this moment, reflecting on 2019 does not bring a lot of joy. But it is important to remember those words "at this moment". I was able to see a client this morning but spent the rest of the day in bed too weak to function in any capacity. A year ago I felt healthier than I do today and I was still recovering from my hospitalization. At this point last year, my goal was to be as healthy as possible by summer 2019. My doctor told me to expect it to be at least a year before I would be back on my feet and he was very clear that he did not mean back to 100%.

I don't put a lot of faith or trust in doctors so I was determined to be back to work and living a full life by summer, and I was willing to try anything to get me there. I had already been suffering through Guillain Barre Syndrome for two years and the thought of another debilitating year was disappointing. I have spent the past year on a variety of supplements, three different IV therapies, herbal tinctures, Chinese...

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Life on Disulfiram: Food & Products to Avoid

This is a list of all the foods you should not eat while using Disulfiram and for two weeks following. I am going to break them down into separate categories with foods that cause Disulfiram interactions, foods that are high in copper, the high polyphenol foods and supplements that people have experienced issues with, and finish with the ingredients in cleaning and beauty products that you need to avoid.

I think it is important to mention that some people don't change their diet aside from alcohol and they seem to do okay. Every body is different and we all have a unique journey we are on so if you want to continue your normal routine and just eliminate foods as they bother you, that is one approach to take. I already felt like poo when I started this medication and just didn't want to risk anything making me feel even worse so I decided to make the whole lifestyle change.

When I first encountered all these food restrictions I was feeling pretty nervous. I was under the impression...

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Types of Stretching

Most text books will tell you there are two types of stretching, just passive and active but I am going to give you four types.


Active stretching is using dynamic movements to allow the body to warm-up and open up. The sun salutations in yoga could be a form of active stretching. Generally you should do active stretching to prepare the body for activities such as running, sports, or working out using movements that mimic the activity.


Passive stretching is holding a stretch for a set period of time. Most books I have read tell you that you can hold a stretch from 10-60 seconds. I have found it takes most people at least a full minute for the body to actually relax into a stretch and make progress. It is my belief that if you are holding a stretch and don't feel a release then you are only maintaining your current level of flexibility. You need to feel the release and then stretch a little further as your body allows to actually improve your...

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A Healthy Treat! Bliss Balls

Eating healthy does not mean you have to deprive yourself of sweets and treats! Nature has given us the best candy ever: fruit! There are so many amazing raw food dessert recipes to try, but this is one of my favorites purely because of it's simplicity.
I am making this recipe as easy as 1, 2, 3.
  • 1 tablespoon of coconut oil

  • 2 cups of dates

  • 3 tablespoons of cacao powder

Place all ingredients in the food processor until well combined. Then take a spoonful at a time and roll it into little balls. If this seems tedious, you could roll it all out to about a 1/2 inch thick slab and slice it into square bars instead. After you are done rolling the balls, you can roll them in more cocoa powder or coconut flakes if you want.

You will see in my pictures that I used peanuts today! That is the other beautiful part of this recipe - it is soooo easy to change it up with different flavors. You can add nuts, nut butter, coconut, natural...

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Disulfiram for Lyme

When my doctor came back from the Lyme Conference and told me this medication was helping Lyme but most importantly Babesiosis, I felt like I had hope for the first time since I was diagnosed a year ago!

Most of the babesia research I have done shows that it is an incurable and deadly disease so there are moments where the struggle seems futile. Then chronic Lyme can also become extremely damaging and debilitating over time. I have read quite a few studies that have determined Alzheimer's is actually late stage Lyme. My future has been a bit scary to think about in regards to my health and aging.

He told me like most things in the Lyme world that the medication would make me feel worse before I feel better, but for a potential cure I was willing to sacrifice! Although I felt like I was finally managing the illness better, this definitely isn't the life I want to live. I felt fully confident I should take the risk and try it out.


Disulfiram, also known...

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Chia Seed Pudding!

I think chia pudding is either love or hate for most people. The texture and the consistency must be what throws people off because the flavors can be amazing! If the texture does bother you at all, I recommend making it in the blender instead of stirring it.
Chia seeds are a potent source of nutrition. They are high in fiber, protein, and calcium while also being a great source of B vitamins, iron, phosphorous, zinc, and magnesium. Just 2 tbsp of chia seeds have the same amount of heart-healthy Omega 3's as four ounces of salmon.

Omega 3 is an essential fatty acid that we need in our bodies. Each day our body provides us with a wide array of subtle symptoms to tell us what it needs. These are the symptoms of an essential fatty acid deficiency:

  • Excessive thirst

  • Frequent urination

  • Rough, dry or scaly skin

  • Dry, dull or ‘lifeless’ hair

  • Dandruff

  • Soft or brittle nails

  • Cracking/peeling behind the ears

  • Raised bumps on the skin are particularly...

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In Sickness & In Health

When I was first hospitalized for Guillain Barre Syndrome I received immunoglobulin treatment for five days. At this point in time the paralyzation was mostly from the waist down and although I couldn't feel my arms, I could still move them. On the third treatment the entire right side of my body lost all feeling and movement from my head to my toes.
I had been in the hospital alone for six days and it was the first tear I shed. It was such a massively uncomfortable feeling that it really scared me and I was worried I was having a stroke. They rushed my doctor down and he felt it was unrelated but I asked him to stop the treatment. The doctor honored my request to pause the treatment and within the next hour I could move the right side of my face again and the intense loss of feeling had dissipated.
They started the treatment at a much slower rate and it didn't happen again. This was my first official hemiplegic migraine and I have had them ever...
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