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How to support our friends online and the #1 core exercise to do - Fitness Challenge

Day 10 in our February Fitness Challenge.

Today is about support. How can we show love for the people we care about?

Think of how many local, small business, or freelance friends you know. Now consider what you do on a regular business to support them or share what they have to offer.

  • Do you comment on posts?

  • Share their business pages?

  • Leave reviews for them?

  • Invest in their products or services?

  • Refer them to people you know?

Aside from the investment in them (by spending money with them), many of those methods of support don't take much money, or time, at all.

Creating projects to share, broadcasting services, marketing, turning over a livable income is hard enough just as it is. But in a market that is convoluted by many people doing something similar, big market brands, or when awareness is based on the size of someone's wallet, it can be a mighty stressful effort.

Yes, it is a choice to become a business owner, over see projects, or offer freelance services.

Yes, it is a tough world.

Yes, some people don't have an issue growing (it takes skill, confidence, tenacity... all the skills).

I feel it comes down to support, as well.

  • How often do you acknowledge the hours of work one of your friends put into something?

  • Do you ask them about it?

  • Do you inquire if they need any help?

The person posting consistently about what they are doing, things they create, or services they offer are hard at work. They may push the morning hours at times, choose to not indulge in recreation to get things done, focus on the next steps consistently… and sometimes, mixed with all the other responsibilities, they struggle (exhaustion, low self-esteem, depression, etc.) behind closed doors.

If 10 friends shared something regularly or even co-shared their efforts, the awareness would increase exponentially. Support who you choose to support... just don't let someone you love exhaust themselves until they have nothing left to give.

Let's celebrate each other along the way.

Think of your friends right now.

  • Perhaps make a list of 10 you'd like to support regularly?

  • Which ones have something you could share with your network?

  • Do you know all they have to offer?

Today's challenge, seek out and share something a friend has created and posted.

Perhaps an added bonus is to make this a regular occurrence in our lives.

  • I'm talking to me too. I spend hours designing and putting out my own content. I will take some extra effort, and time, to help my proactive friends more consistently.

Be local, share local, support local.

Treat your friend as if they were the next top millionaire Rockstar to hit the stage in front of a crowded stadium or pay attention to them like the latest season of your favorite mainstream TV series or show up for them like you would your favorite celebrity, video game, or book.

😉 You get the point.

Challenge accepted. ✅

Fitness Focus: 10 Heel Taps

There are quite a few modifications for this exercise to make it an excellent core workout for all fitness levels. I include variations of this in all of my programs. It helps train the 'inner corset' of the stomach by providing TVA (Transverse Abdominis) activation which works the core from the inside out. Heel taps can be used to help postpartum women recover from Diastasis Recti (a condition where the abdominal walls separate during pregnancy). Interestingly enough, I had a similar issue from the weight I used to carry. Practicing this with some other pelvic floor work can also help to correct a weakened bladder.

The best way to perform at your best is to have a good foundation.

This exercise provides that and is so darn versatile too.

Do a small warm-up first… 2 minutes of a walk around the house will be fine then complete 10 Heel Taps. Modify as needed to suit where you are at right now.

Key things to remember:

  • Brace your core.

  • Use muscle control not momentum.

  • And, keep your upper body pressed to the floor/surface.

Level 1 - Unilateral (one leg at a time)

Level 2 - Bilateral (both legs together)

Level 3 - Bilateral Double Tap

Video Demonstration Below:

There we have it. Day 10... in our February Fitness Challenge. Thank you again for following along (or at least reading this). I appreciate the support.

Any questions, message me anytime.

Once you've completed the day... comment below with your findings and progress, I'd love to support you while we challenge ourselves one day at a time. #DayOneAlways mentality with #believeagainfitness effort will create the #healthylifestyle consistency we need. Social media hashtag #februaryfitnesschallenge2021 and be sure to have FUN.

We've got this together.

🌹 Take care all and much love.


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