Archives for posts with tag: facebook
  • Seeing photos of your friends’ dinners they just made.- Wow, you’re eating? That’s awesome. (if they’re a chef it’s a different story). Promoting a meal at a local café or restaurant that you want to plug is always amazing.
  • Business owners posting about rude clients.- Do you actually think this is going to win you more business? Instead of posting something negative, turn it into a positive by explaining why your service differs from others.
  • Taking to social media and ranting about a friend/acquaintance that just ticked you off and saying that they’re childish.–  Really? As if posting about it makes you more of an adult. If you’re an adult, treat the situation like an adult and deal with it head on instead of looking for your circle of friends’ validation and comments to make you feel better. If the issue is small, why even worry about it? Brush it off and move on. If the person doesn’t enhance who you are then who cares. Surround yourself with intelligent, good people who have the same values as you.
  • Seeing posts that are vague to make you ask the person what’s wrong. – This is just a cry for attention. If you’re having a bad day, call up/text your closest friends and vent. After all, those are the people that matter most.
  • Comment wars – Refer to the 3rd This is also called bullying which, let’s be honest, should never happen. Most of us went through this in high school over ICQ and MSN Messenger, why does it need to continue into adulthood? Are we not busy enough with jobs and families?
  • Half naked selfies.- Being in the fitness industry I follow a lot of professionals and notice some post these types of selfies on a regular basis. It’s awesome they have worked so hard for their body but you don’t need to flaunt it on social media. It doesn’t come off as motivating after the 10th
  • Unflattering selfies or low resolution photos to promote your business. – If you’re serious about your business take the time to get your photos done professionally.  You’ll hold more credibility when it comes to new clients seeking your services.
  • Posting about how many likes your business page has. – I’m going to let you in a social media secret.  It doesn’t matter how many likes your page has.  If those ‘likes’ aren’t engaging with your posts then they aren’t seeing what you have to offer them.  Top social media guru’s will all tell you the same thing.  Whether you have 200 or 1000 people that like your page if all 200 people are commenting, liking and sharing your posts that ranks higher then if 200 people are commenting, liking and sharing on the page that has 1000 likes.

Do you agree with these?  Which other points would you add?


Watch this video of 2 great exercises to tackle your core.

And here are some cardio exercises to compliment the above:

Perform these exercises with no rest in between.  This is a HIIT circuit so be prepared……

30 seconds of burpees jacking the legs when down in the plank position

30 seconds of split lunges

30 seconds of side to side push-ups

Take a 30 second rest and repeat 3 more times for a total of 4 sets.

Keep me posted with how you felt after the workout and if you have any questions.

Have a fit day!

Alexis Talledes


I was just invited to a Facebook event for planking.  The goal is to do a plank every day for 30 days while increasing your time each day.  You start with 20 seconds and are eventually up to 5 minutes by the end.  Awesome right?  I decided to take it a step further and post a comment on the event to ensure everyone was completing a plank properly since my main concern is safety while exercising.  I think these challenges are awesome but so many people start a fitness initiative without any background knowledge and then wonder why they suffer from back pain.


Here are my 10 steps on how to achieve the perfect plank for maximal results.

1) Place elbows underneath your shoulders. If they are too far forward you risk impinging the shoulder joint.

2) make sure your hands are not in fists or holding onto a mat if you’re performing the plank on a mat. Keep the hands open so you promote blood flow.

3) Keep your head looking just in front or if you’re working on a mat, look at the edge of the mat. This will ensure you keep your airway open and proper body alignment.

4) Keep up tall on your forearms, don’t slump into your shoulders. Retract your shoulder blades together so you are utilizing your back muscles too…..not just your chest (as we get tired our bodies tend to ‘cheat’ and we hold everything up with our chest muscles because they are what we use to do work with. You don’t want to end up with a hump on your back[which is due to tight chest muscles and weak back muscles] so always ensure you engage your back muscles)

5) pull your ribs up so they are in a neutral position. This will ensure your back does not sway.

6) pull your belly button up towards your spine. This will ensure your core muscles are engaged.

7) Ensure your bum doesn’t start going up in the air. Your bum/hips should be in alignment with the rest of your body, not in a pike position/downward dog. This will result in using your chest and upper body as opposed to your entire body which a plank is supposed to work.

8) Engage your quads by pulling your kneecaps up to your hips.

9) Be up on your toes and send your heels to the back of the room so you ensure a straight line from your head to your heels.

10) Ensure to breath (inhale & exhale). Do not hold your breath as this could result in feeling lightheaded/dizzy.

Happy planking!!


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