May 24, 2024

Small fitness steps stick

Fit Mind:

Celebrate small steps!

Your fitness is cumulative. Not one workout will make or break your fitness. Fitness sticks with small changes. Set a mini weekly goal to maintain your focus. For example: Set a goal to complete 4 cardio workouts lasting of 30 minutes each. Set a goal to complete 3 strength workouts. Set a goal to do your stretching routine daily after work. Short term and long term goals are great, but mini weekly goals will keep your interest and motivation high.

Do your hands ache?

Fit Body:

Hand and Finger Range of Motion

Do your hands ache? Do you work at a computer all day or perform small detailed work using your hands often? Performing hand and finger range of motion daily is important to increase circulation and decrease soreness and stiffness. Here’s how to begin:

Make a loose fist with each hand, and then release. Do 5-8 times.

Squeeze your fingers together (keeping your fingers straight), then separate 5-8 times.

Curl in your fingertips only, then straighten. Do 5-8 times.


*Consult your physician before performing exercise.

Do You Need to Dial Up Your Fitness Effort?

Fit Mind:

Effort= Results!

Put in the effort to your fitness, and you will be rewarded with results. Fitness takes consistency, commitment and dedication. Here’s how to get started:


1. Get up early.

2. Stay up late.

3. Pack your gym and work bags the night before.

4. Plan pre and post workout snacks ahead of time.

5. Ask for help.

6. Instead of lunch, go workout.

7. Set 30 day goals.

8.  Set mini goals for each workout.

9. Ride, run or walk to work.

10. Walk your errands, carry your bags and don’t sit down.


Share Your Love of Fitness!

Get Fit Quick Tip:
Share your love of fitness!

Sharing your love of fitness with others is easy- simply invite a friend or family member to join you! You never know who will be inspired. Many who wish to begin an exercise program are unsure how to begin. A buddy workout is a great first step! At the very least, those close to you will see how much you love fitness and be happy to see how you spend your free time. Here’s how to make it a positive uplifting experience for all:

Keep it user-friendly. This is not the workout to shoot for your pull-up PR or your sprint interval personal best on the community track. Keep the intensity low, duration to 20-30 minutes and workout mode easy as far as coordinate/agility required.

Keep it interactive. Chat it up, take water breaks, focus on having fun.

Keep it to a small group. A large group or the most popular fitness class at the gym may be intimidating to a new exerciser. Choose off-peak times and classes, or times when the trail is not packed with runners.


What’s your Vision?

Get Fit Quick Tip:

Create a Vision Board

A vision board, simply put, is a visual reminder of your health and fitness goals. It highlights words that empower you, pictures that motivate you, and scenarios that inspire you. Draw, write, color, paste pictures, tape magazine clips, or use whatever materials trigger the feeling in you of why these goals are important. Here’s how to get started:

Use poster board, construction paper or notebook paper.

Include whatever images and/or words that resonate with you.

Make your vision board as simple or elaborate as you wish.

Place your board where you’ll see it daily.



Are you setting a healthy example? Insight from Tanya Memme.

Tanya Memme, Producer/Co-Host of the Emmy nominated, A&E’s Sell This House and Sell This House Extreme, offers her advice how to manage the challenges of raising healthy children.



How do you set a healthy example for your child?

The only way to have a healthy, happy child is for YOU to set an example for them. At about 11 months or sooner, babies start to imitate everything they see! They want to taste the foods we eat, play with the clothing and jewelry we wear, go outside when we do etc. Without them knowing it, our lifestyle becomes theirs, because its all they see and know.  They only see the world through the experiences you set for them. With my daughter Ava, I take her on at least one outdoor excursion a day. We walk, hike, play at parks, she has music and jungle gym classes, soon to take swimming lessons etc. She loves being outside if even to play on the swings. She loves being active because I love to be active with her. When it comes to food, I try to make sure she gets fruits, veggies and a protein everyday at every meal. I NEVER eat fast food, so she doesn’t either. I love my steamer! Everyday I have either brown rice, quinoa, millet or beans cooking with little to no effort. I haven’t exposed her to juices and sugary foods or treats so when she is given them by other people, she tends to shy away from them. She doesn’t like sugary foods because her body craves the good stuff. We eat the same foods and we eat together when I’m not shooting. Its imperative to teach your kids what a vegetable, protein and a healthy fat is and what it does to the body. Education is the first and most important step to being healthy for Mom, Dad and the kids.
Instead of sugar snacks or juices, here are some healthy alternatives:
1) Banana Popsicles with protein. I love Isagenix protein and so does Ava! Take one scoop of Vanilla protein and a banana, add water and blend! Then pour into Popsicle molds.
2) Take any fruit blend it up with water, pour into ice trays and put the fruit ice cubes into a mesh soother. You can buy them at Babies R Us! I love doing this with watermelon!
3) Try vegetable juice, you might be surprised! Every morning on our walk to Whole Foods I get a green vegetable drink with a pineapple or apple juice base and pour it into Ava’s sippy cup! She loves it!
You can also use green juices as Popsicles.
4) Instead of water all the time I take herbal tea, strawberry, cherry etc…..and make iced tea! It tastes great, there’s no sugar in it and Ava loves it!

How do you broach “touchy” subjects of body image/weight loss with your child?

I believe that again, setting a good example for your child is key. Mom shouldn’t talk about herself being fat or thin, but rather talk about bring healthy and happy as an individual. Also don’t judge other women/men in front of your kids. Instead, point out the nice qualities in other people and have them focus on appreciating others as a person. This pulls focus away from body image and directs it to appreciating others in what ever shape or size they come. Kids, especially girls, get ENOUGH pressure to look a certain way, and I think its up to us as parents to make them feel good about themselves. Have plenty of outdoor activities to focus on and expose them to good healthy food. Focus on total health instead of just physical image! Let a doctor or healthcare practitioner mention a noticeable weight issue to your kids, it shouldn’t come from Mommy and Daddy especially if Mommy and Daddy also have a questionable weight issue. Personally, I’ve never been seen as “skinny” and in the past I won Miss World Canada and now have a wonderful career on TV! I tell teenage girls that all the time.

What have you found works best to encourage healthy eating in your child?

The absolute best way to encourage healthy eating to your child is to make the healthy food taste good! There are many recipe books or online publications that give GREAT ideas to spruce up whole foods and make them burst in flavor! Its best for you to eat the same foods and eat with your child. Again, nothing encourages healthy eating more than the example you set for them.

Do you ever feel guilty about taking time away for your own workout? How do you overcome this?

Yes, and its something all moms go through for a while. I also travel a lot, so when I’m home I spend as much time as possible with my daughter Ava, and the thought of leaving for “ME” time is sometimes heartbreaking!  Im a better mom because I’m a happy mom. Taking time to work out or do something for me is medicine for the soul and is necessary for all mom and dads.
You’ll be happier and so will your kids!

What have you found is the best way to improve self esteem in your child/young people in your life?

Kids get enough negativity outside of the house so the last thing they need is to hear it from their Mom and Dad. I often give motivational speeches to kids and teens and I tell mom and dads to support anything your child finds important to them, even if its the last thing you want to do! Accept them for who they are. I learned this from personal experience. At 11years old I told my dad I wanted to be an actress in Hollywood. As I’m sure this was the last thing he wanted to hear, he and my mom supported me 100%. They helped me set small goals and reach them to get to the big ones. I felt very confident in myself and believed I could do anything. My mom and dad taught me how to work hard, set goals, and believe in myself. They came to every dance recital, every school play and fashion show, every pageant. They encouraged me to strive for my dreams with confidence knowing that along the way they would always be there to catch me if I fell.

Tanya Memme is the Producer/Co-Host of the Emmy nominated, A&E’s Sell This House and Sell This House Extreme.  She is a new mom, pet lover, travel enthusiastic & lifestyle expert.