11 minute read
Health and Fitness
Q & A
WHAT IS YOUR FAVORITE ACTIVITY THAT GETS YOU MOVING?
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Farm chores! Animals to feed early in the morning and irrigation pipes to move...while I don’t always love it, it has to be done so I can’t talk myself out of it. - Keri Renner, Idaho (@shesaved)
A nice brisk walk first thing in the morning gets me ready for a workout or a work day!! - Karey Whitfield, Florida
Les Mills Body Pump is still my go-to for all things energy! - Kari Clift, Wisconsin (@lotusandlilies)
I love 9 round. Most days doesn’t feel like a workout. 30 minutes of stress relief. - Kim Engle, Florida (@pureharmonymassage)
We love to go rock climbing as a family. It works every muscle in your body, including muscles you didn’t even know existed! We also love to roller skate! - Rachel Ward, Florida (@rachelgemara)
DO YOU LIKE EXERCISE OR EXERCISE THAT DOES NOT FEEL LIKE EXERCISE?
Yoga is my go-to “exercise” which doesn’t feel like exercise! I love walking to the studio when the weather gets nicer! - Claudia Krusch, Pennsylvania (@ckrusch)
I love walking around Disney World for a day. Last time we went I walked about 6 miles and it felt great. But since we can’t go to Disney World every day, I prefer things that don’t feel like exercise. - Lindsay Satmary, Utah (@paperclipsandpacis)
I prefer walking around places that have something to look at or browse like old towns, art festivals, or even an outlet mall. Not really exercise, but since I can’t get my heart rate over 130... it provides much needed movement that isn’t too risky for my heart. - Matty Green, Florida
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• MEDITATION
• SMALL GROUPS
• PRIVATE SESSIONS
• 30 & 60 MIN SESSIONS
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• 2-WAY INTERACTION
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LET TRIM TEA MAKE THE DIFFERENCE IN YOUR JOURNEY TO STAY HEALTHY
THE HEALTH BENEFITS
• HELPS CURB APPETITE
• PROMOTES HEALTHY WEIGHT MANAGEMENT
• HELPS PROMOTE WEIGHT LOSS
• SUPPORTS METABOLIC BALANCE & WELLNESS
*These statements have not been evaluated by the Food & Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.
influencer SPOTLIGHT:
Interview by: Tabitha Blue | Photography by: Briony Skerjance
TB - How did you get into fitness? JJ BUGGS - That’s how I expressed myself. Growing up, I was always doing something and it was a passion. After getting into martial arts, which I believe is one of the best forms of exercise, I became a black belt in 7 months, which usually takes about three years. I was passionate for it, and it was more than just physical fitness. A body in motion always stays in motion and a body at rest stays at rest. One of the things I’ve learned is if you’re not growing, you’re dying… and that helped me generate a passion for life, and for helping other people. I want to help as many people as I can and spread positivity. Whether it’s the clothing line that I started or it’s martial arts where I can inspire. Whether it’s smiling at someone or talking with someone about their day – there’s always a solution and I don’t want anyone to feel that putting their head down or giving up is a solution.
TB - Do you think positivity is a huge part of fitness? JJ BUGGS - Positivity is a HUGE part of it. There are always going to be obstacles or moments you doubt, but if you have the “yes I can” attitude, you will be successful. One of the things I’ve learned most recently from one of my mentors is the mentality of delayed gratitude. Most of us expect something to happen right away, expect results right away. They’re in such a hurry to receive, but not give. I just opened my first school, and it took me eleven years to get here. There were times I wanted to quit, times I wondered if it really was for me. But martial arts and the passion for it has always followed me and the gratification, though delayed, is so great.
TB - Did you always know opening a school was part of your path? JJ BUGGS - No, I didn’t. Growing up I actually wanted to be a police officer and that stemmed from my desire to help people, protect people and make the community stronger. But once I started seeing success in younger kids of my community through training them, I knew I wanted that more.
TB - The things that you wanted to see and do and accomplish as a police officer, you’re now doing, though in a totally different way than what you had imagined. You’re teaching people how to protect themselves and strengthening the community. Do you agree?
J.J. BUGGS
JJ BUGGS - The results of all of it have been amazing. It’s the best decision I’ve made, besides not quitting. I’ve found freedom in it. I can be proactive and not reactive. A mentor told me, “Mr. Buggs, think outside the box.” I said, “Yes, sir.” He asked if I was thinking and I said, “Yes, sir.” He said, “Mr. Buggs, there’s no box.” And that’s what being creative and being free is, no longer staying in a box.
TB - Successful people have more failures than the average, but they also come out with successes… and that’s what we remember about them. So when we think outside the box, it can be scary because our minds want to go to “what if” or “failure” or try to figure out how we’ll make it happen AS we’re dreaming. But that’s dreaming in scarcity, because we’re limiting and tying those dreams to how we’re going to make it happen… adding a lid. I love the concept that there is NO BOX. What are some tips you have for changing our lives, or even our fitness goals, to a forward moving direction? JJ BUGGS - First I would say to change your mindset. A lot of people don’t want to start or begin because they are a beginner, but everyone starts somewhere! Think about when we were born, we were a beginner. Then, have a vision of what you want to accomplish. Once you have a vision, that’s what usually creates passion. Being better than I was yesterday is what I love about creating a vision; it’s forward motion.
FIT IN SIX
These are all moves that can be built into a circuit or used in different combinations. We recommend a minimum of 4 reps for each workout as you feel comfortable… but be sure to push yourself! Complete your circuit 3 times.
WARM UPS
Take 5 minutes to warm up your muscles and get your heart rate pumping. We like to start by switching off between jumping rope (or mock jumping rope) and doing heel touch leg lifts.
MOUNTAIN CLIMBERS
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.
THE CLASSIC SQUAT
Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise, pause for a moment and strongly push back up to the starting position, mirroring the descent. Repeat for desired number of reps.
RESISTANCE SQUAT
Grab your resistance band and place it under the balls of your feet, grasping the other end of the band in both of your hands. Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise, pause for a moment and strongly push back up to the starting position pulling the resistance band towards your chest, mirroring the descent. Repeat for desired number of reps.
SQUAT JACKS
Start standing with your feet together, hands clasped at your sides and get into a squat position. Jump your feet out and simultaneously keep your knees bent in the squat position while lifting your arms over your head. Keep the weight in your heels, and try to keep your knees from going beyond your toes. And don’t forget to keep your chest up! Push off, using your heels, and jump back to the starting position.
CORKSCREW CRUNCH
Start in sitting position with your hands behind your head. Extend your legs in front of you, holding them slightly off the floor. Lift one knee towards your chest while twisting your upper body and bringing the opposite elbow to that knee while fully extending your other leg and arm. Hold and then return back to the starting position to repeat in the opposite direction.
MOTIVATIONAL PODCASTS
• GOAL DIGGER
• AWESOME WITH ALISON
• THE GARY VEE AUDIO EXPERIENCE
• THE LIVELY SHOW
• THE LIFE COACH SCHOOL
• THE MARIE FORLEO PODCAST
• SUPER SOUL CONVERSATIONS
• GRACE AND GRIT PODCAST
MUSIC TO GET YOU MOVING
• MIDDLE - ZEDD
• SEXY BACK - JUSTIN TIMBERLAKE
• SINGLE LADIES - BEYONCE
• TURN DOWN FOR WHAT - DJ SNAKE + LIL JON
• PUSH IT - SALT N PEPA
• SHAKE IT OFF - TAYLOR SWIFT
• WOLVES - SELENA GOMEZ
• WELCOME TO THE JUNGLE - GUNS N ROSES
THE INCREDIBLE BUGGS
Starting in a plank position, jump forward bringing your knees and feet under your chest. Once in this position you will propel yourself as high as you can off the ground fully extending your arms above your head and legs as straight as you can. Landing back in the crouch position.
THE INCREDIBLE BUGGS PART TWO
Once back in the crouch position, jump your feet back out behind you into the starting plank position. You will repeat the steps only modifying the last move every other time by pulling your knees as high as you can towards your chest while doing your full body jump.
