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June 23, 2020

A Pandemic is a Wake Up Call.

A pandemic is a wake up call. A year before right now, 23 June 2020, I could not have imagined being here today and living in a global pandemic situation. This is the kind of thing we read in books or watch in a movie. So surreal and real. Monumental and life changing. So many adjectives run through my mind to describe this COVID19 pandemic.

Because I am directly affected socially, financially, logistically I am writing about the virus’ impact on me. I am one of millions with a story of impact and observation. I have not contracted the virus.

It is a threat to life and health. A pandemic, this COVID19, changes priorities. As I have observed over the past several months, we are more self aware…cleaner for sure. I wash my hands so much now that I have to moisturize and care for the resulting dry hands situation. Washing hands is one aspect of receding complacency and the a build of anxiety. The daily example is the consciousness of clean hands and anxiousness is in our psyche at a grocery store or passing someone while walking on the street.

This is my first blog! Why did it take me so many years to write? The reality is that priorities have a hierarchy. And there is a season for everything in life. Producing Nut-Nola and Seed-Nola was being established and that meant producing and traveling. Now I am nearly finished with a brand new and, if I may say, amazing website. The new website was developed with high focus on value to visitors. There will be tons of health and wellness information, recipes, exercises, newsletter sign up, and you can book me for personal fitness and nutrition coaching. Wow, I cannot wait! And…of course my blog! Tah-dah!

As of now we as a country have been in a lockdown since March. Stores and businesses are gradually opening up now. Since March all my work, exercise, research, and remote coaching is from my home office. Well, with the exception of Nut-Nola and Seed-Nola, are the only activity I have outside my home-work space. This way of living and working is so efficient and, sadly, it took a pandemic to make this happen. We as an entire country have been directed to live distant from each other because we are afraid for our very existence here on earth. So much so that our local and federal governments closed down businesses and restructured how we shop for food and necessities.

I also feel, we have been blessed with this lockdown. Families are together more than ever. Some companies see a different way of working that actually works. Some report fuel and energy are saved. But, it took a clear and present threat to make these big lifestyle changes. Many people died. I am struck deeply with so much sadness and loss. But the raw and severe hardships of the pandemic gives us a place to pause, to be humble and grateful. I am alive and here and heed the lessons clearly present during the COVID19 pandemic. So to underline and definitely no forget the lessons. I am writing them down. Maybe this will be an evolving list. You might have suggestions to add to this list also! I welcome suggestions to this list!
What I have learned from this experience is to provide a daily to-do list. Here are just 5 items of action I will do every day. Imagine if we all did this everyday?

MORNING TO NIGHT – A LIST FOR OPTIMAL LIVING:

  1. Wake up with purpose because each day is a present so be present in each day
  2. Share knowledge and gifts openly
  3. Be kind to mind and body — keep toxics out and nurture internally
  4. Be grateful everyday
  5. Love family, friends and neighbors with even a smile daily

I wrote this before the new Power & Balance Fitness and Nutrition website was launched. Please visit as often as you can. I welcome you!

Yours in Health,
Stephanie

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About Stephanie

Stephanie Stierhoff guides women, men and students of all ages through her fitness and lifestyle program of customized coaching for individualized results. Her background as a professional chef, owner … Read More about Love, Live, Thrive No Matter What

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Looking for something?

ABS - ARMS - LEGS WORKOUT Who wants toned Abs, Leg ABS - ARMS - LEGS WORKOUT Who wants toned Abs, Legs, and Arms? I do! Let's get em! We will run through 8 exercises and go back 3 times.

1. Reverse band plank
2. Low plank with kick
3. Squat biceps
4. Squat bent over triceps
5. Low squat with a straight arm twist chest high
6. Suitcases
7. Sit ups
8. 3-point lunge

powerandbalancefitness.com 

#homeworkout #abs #circuittraining #legday #bicep #tricepsworkout💪💪
NEW YEAR - NEW LIFESTYLE UPGRADE 💪💥⚡️🎉
December was a running 🏃🏽‍♀️Start to 2021. 
Consistency is the magic for success. I am adding on to my active life routine with a morning outside exercise. No matter what the weather or circumstance I’m out the door starting right now…today!
HAPPY NEW WAY OF DOING THINGS! And 2021!!
Get your mat and bands. That is all you need for t Get your mat and bands. That is all you need for this workout of 5 supersets targeting fat loss, muscle tone for arms and abs.
I have even supplied the music! Turn it on and get it in! Own your day and be your own best friend. 
.
This workout is on my YouTube channel. The link is in my bio or you can copy this to go directly to this workout: https://youtu.be/KRA_5T35jU8
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Book your own training sessions today! https://powerandbalancefitness.com/fitness/
Stephanie is a certified personal trainer and nutritionist and producer of her two "Crazy Delicious" products, Nut-Nola and Seed-Nola that are available online. She teaches, coaches, and inspires what she practices herself at www.powerandbalancefitness.com. Learn more with just a click and a read!

#powerandbalancefitness #armday #cardio #cardioworkout #homeworkout #resistancebands #resistancebandsworkout #resistancetraining #bodyweight #abs
December exercise 11 - Do eleven TRICEP PRESSES: F December exercise 11 - Do eleven TRICEP PRESSES:
For wonderful toned arms this exercise is essential! All you need is a chair, stair, or a bench.

How to perform the TRICEP PRESSES exercise:
Starting position:
- Lower back is facing the edge of the seat and hands holding you up by holding onto the edge of the seat.
- Arms are straight.

The exercise:
1. From the starting position bend elbows.
2. Allow your body to lower straight down as far as possible.
3. Push up on the edge of the seat back to a straight arm and starting position.
4. Repeat a total of 11 times.

#powerandbalancefitness #triceps #workoutmotivation #exerciseanywhere  #armworkouts #workoutsfromhome athome
December exercise 8 - do eight SUMO SQUAT STEP OVE December exercise 8 - do eight SUMO SQUAT STEP OVERS:
This is a lateral-move with an explosive component. You are working sideways with a squat and will activate your glutes, quads, hamstrings. 
Eight reps today each leg. Get your Tuesday on and rock your day!

How to perform the SUMO SQUAT STEP OVERS exercise:
Starting position:
- Stand with legs hip-width apart
Optional add: Place a small towel next to your foot if you want.

The exercise:
1. Starting position choose a leg to begin with.
2. Lift one leg up.
3. Step over to the side as wide as comfortably possible.
4. Place your foot down and squat as low as possible into a sumo squat (wide squat).
5. Using the same leg, propel that leg back up to get out of the sumo squat.
6. Place that same foot into the starting position.
7. Repeat 8 more times. Then switch legs and repeat with the other leg.

#squatexercises #workoutsanywhere #legday #exerciseoutside #powerandbalancefitness #lowerbodyworkouts
December exercise 7 - Do seven MOUNTAIN CLIMBERS: December exercise 7 - Do seven MOUNTAIN CLIMBERS: 
So simple and amazing cardio and ab exercise. Starting out? Vary the exercise this way: Put your hands up against a step or counter. 
There are versions of this exercise as with all exercises to dial up or down the intensity. We will focus on a slow version to focus on the abs and less on cardio. For a cardio exercise just do this in a fast way -- your legs would be going as fast as possible in the position --  for 30 seconds to 1 minute. Okay, let's go!

How to perform the MOUNTAIN CLIMBERS exercise:
Starting position is the standing plank position:
- Both hands positioned palms down, arm straight and strong, directly under your shoulders.
- Both feet holding up the rear with toes touching down heel pointing to the sky.
- This is a prone position. The front of your body faces the floor.

The exercise:
1. Get into the starting position.
2. Pull one knee into your chest as tucked in as possible.
3. Return to starting position.
4. Pull the other knee into your chest.
5. Steps 2 through 4 is one rep.
6. Repeat.

#homeworkouts #powerandbalancefitness #abs #chestworkout #allbodyworkout #bodyweightexercise
December exercise 6 - Do six CHAIR BUMPS (or STABI December exercise 6 - Do six CHAIR BUMPS (or STABILITY BALL BUMPS - LOL):
The magic to this exercise is to lift up off the chair  OR  stability ball OR bench, only about 6-7 inches. This is a functional exercise
targeting quads, hamstrings and glutes. Measure height of your lift off the chair with your fingers spread by making the 
letter "L" with your pointer finger and thumb. This is how high you lift off the chair. 

Starting position:
- Sit square on a chair holding a straight sitting posture. You may counter balance with your hands forward.

How to perform this PULL DOWN exercise:
1. Lean forward enough to lift up off the chair about 6 inches. This is the top position.
2. Pause at the top position 2-3 seconds.
3. Touch back down or bump lightly on the chair.
4. Repeat.

#homeworkout #powerandbalancefitness #chairexercise #gluteexercises #legexercises
December exercise 5 - Do five sitting AB CRUNCHES: December exercise 5 - Do five sitting AB CRUNCHES: 
This is one of my favorites! Because it is so portable - LOL! Find a floor, bench outside or chair inside or outside. Either way you can build your own rock solid abs
with ab exercises like this one. For beginners pull in one leg at a time for single-leg alternating crunches. Let's go! 

How to perform the AB CRUNCHES exercise:
Starting position:
- Sit with back straight and a slight lean backward.
- Feet raised slightly off the floor or ground.

The exercise:
1. Pull knees into chest while upper torso tilts forward to meet knees.
2. Return to starting position.
3. Repeat with controlled, even tempo.

#absworkout #powerandbalancefitness #workfromhome #abs #homeworkouts
December exercise 3 - Do three SUPERMANS: This exe December exercise 3 - Do three SUPERMANS: This exercise will benefit your core, especially lower back, glutes,
upper back. It also works your legs and arms. Excellent to relief after a day bent over the desk or for a desk break
easy to take a couple minute for 3 reps of this super duper exercise.

How to perform the SUPERMAN exercise:
Starting position:
- Lay down on the floor face down.
- Reach arms out in front of you aligned with your ears.
- Maintain a neutral neck during the entire course of the exercise.
The exercise:
1. At the exact same time -- lift both arms and legs up off the floor. Keep leg as straight as possible and feet relaxed.
2. Hold this pose for a few seconds. 
3. Repeat step 1.
Note: you should resemble a smile with a curve in your back from toes to fingertips reaching for the sky. Do the exercise to your
ability to lift legs and arms up without bending them while keeping neck neutral and aligned with your spine.

#coreexercises #homeworkouts  #bodyweight #backexercises #supermanexercise  #powerandbalancefitness
December 1, 2020 - Do 1 Plank today: During the mo December 1, 2020 - Do 1 Plank today: During the month of December I will post 31 days of exercise so you are ready for 2021 with a healthy body! This means December 2nd there are 2 reps for that day…December 3rd 3 reps…and so on to 31 reps of the 31st exercise of December.  A progressive month so we are ready for the new year!

For all around fitness the plank is great for shoulders, core, legs and spine alignment too! Also, this exercise is accessible to people of many levels of fitness. If you are a beginner time yourself for 10 seconds and build on your personal best from there by adding time to your first time doing it. If you have been exercising and consider yourself fit you can dial up the intensity with variation of basic standing planks. Either way, you know when to stop when you have broken form.

The form for basic elbow plank:

* Elbows and toes are floor touch points.

* Elbows aligned under shoulders. You will have a 90 degree bend.

* Neck is straight from head to tail so head will face floor.

* Hold a straight body position parallel with the floor.

#absworkout #powerandbalancefitness #homeworkouts #totalbodyworkouts #beginnerworkouts #isometricexercise #plankexercise #allbodyworkout

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