Happy New Year! I know the new year has inspired a lot of us to set new fitness goals so I thought that I would share a few free fitness resources for you. All of these programs can be done at home and usually with minimal (or zero) equipment.

1. Yoga with Adriene - I love Adriene's attitude and the welcoming atmosphere she creates in her videos. She is all at once calm, funny, and inspiring. The YWA Youtube channel has something for everyone, including several job related or situational yoga programs. I just started her newest program, Yoga Revolution which is a 31 day free guided yoga practice.

2. Fitness Blender - FB provides absolutely free workout videos and has everything from HIIT training, strength training, core work, and pilates. The website has a really useful search function where you can narrow down workouts by time (here are all of there 10 minutes or less videos), difficulty, training focus, and equipment (here is the search I did for all workouts that require no equipment.).

3. Couch to 5K - C25K is a training plan that starts you off by walking and builds up your endurance so that you can eventually run a 5K race. I think that this plan is great for beginners and individuals looks to set a running goal. The plan is available online and via a free mobile app.

4. 7 Minute Workout - The 7 Minute Workout is a free app that is available (from several different developers) for both Apple and Android device. I have linked one here, but as I mentioned, there are several different ones to choose from. I think this is a great option for people who really feel like they are challenged with finding time to workout. The exercises are voice prompted and there are video and text descriptions of each exercise. Bonus- no equipment necessary! 

5. BeFit - BeFit is a YouTube channel that has a comprehensive library of workout free workout videos. You might see some familiar faces, like Jillian Michaels, Billy Blanks, Jr., and Denise Austin. There is definitely a wide range of options (to include yoga, stretching, core work, cardio dance, post natal exercises, and body weight work) and videos average about 10-12 minutes long.

6.NerdFitness - Shoutout to all of my fellow nerds! The team over at the highly successful NerdFitness.com created a few body-weight workouts for those of us who want to unlock our inner superhero. Check out the 20 minute hotel workout if you're on the road a lot, or want a workout you can do in your home office.

7. Dr. Paul Lam- Tai Chi for Health - I was looking for some alternative movement resources and came across Dr. Paul Lam's YouTube channel. The videos are older but there are quite a few instructional and informational videos. If you are looking for something that is low impact and can be done at home (or in a park) I highly recommend trying Tai Chi. I was so intrigued by his Tai Chi for Beginners- Free Lesson and Introduction video that I think I might be picking this up on active rest days.

** Photography by Erin Ammons- Lifestyle Photographer

2017 is almost upon us and, after losing several talented artists over the last year, I'm sure most people are with me when I say "I AM READY." For me, the new year brings a sense of hope, opportunity, a sense of adventure, and the chance to make a fresh start. I always get a feeling of renewed energy and this year is no different.

When you start to set your intentions for the year I invite you to ask yourself how you would like to FEEL, THINK, and BE.


Here are a few self-reflective inquiries to ask yourself as you set your intentions for the new year.

1. What do I want to be different?

2. What are my strengths and how can I use them to help me make a positive change?

3. What do I want to be doing more of?

4. What do I want to be doing less of?

5. What feelings do I need to embrace/let go of to help me move forward?

The final step in setting intentions is visualizing your success. When you can picture yourself  achieving something, it is much easier to see the path that will take you there.

Find a quiet spot where you will 5-10 minutes of uninterrupted time. Seat yourself comfortably and focus on taking deep breaths. Think about the intentions you created for the new year. Imagine having already achieved your goals. How does it make you feel?

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