Cornerstone Fitness & Health

05/16/2024

Are you waking up regularly in the middle of the night? You might think it’s just insomnia or indigestion, and that could be true.

However, it might be a special way God wants to speak to you too.

Here are 7 spiritual reasons you might be waking up in the middle of the night in my post for Equipping Godly Women. Link is in the comments.

04/19/2023

There isn’t anything I love more than a high energy cardio strength routine. But, some days my body isn’t up for all the jumping and energy. Sometimes, it just needs a little TLC. If you're feeling that way today, this workout is perfect for you.

It’s still high energy, but there is no jumping and it is done completely standing.

LOW IMPACT CARDIO STRENGTH
-Complete each exercise for 45 seconds
-Rest for 15 seconds
-Repeat the circuit 3 times

Squat Cross Punch
Lateral Shuffle
Squat HOLD with Front Jab
Standing Mountain Climbers
4 High Knees, 4 Butt Kicks
Modified Jumping Jacks
Alternating Reverse Lunge to Knee Drive
Speed Bag with Fast Feet

And there you have it! A simple, quick, and effective workout without jumping.

As always, I hope you enjoy it and remember to:

SMILE. LAUGH. LEARN. HAVE FUN

04/10/2023

Monday Motivation

04/06/2023

04/06/2023

As funny as this is, skipping a meal to save calories for a later meal is a habit for a lot of us. I know I used to subscribe to this method a lot, never realizing what I was doing to my body.

When we skip meals and ignore our bodies natural hunger cues we mess with physiological, physical, and mental processes. Becoming “hangry” is real and one of the observable signs that you are overdue for nourishment. Internally other processes are being disrupted as well.

Don’t ignore your body. If your physical signs are pointing to hunger respond with a healthy snack (protein and good carbs.) You wouldn’t ignore a child begging for food, so why do we ignore our own bodies calling?

Skipping meals to save room or calories for later only backfires and often leads to over eating, poor food choices, and increased inflammation, stomach distress, and bloating.

Is it worth it? I don’t think so.

Start listening to your body, fueling it with nutrient dense foods at 3-6 times a day, depending on your schedule.

Don’t let this be you!

03/28/2023

Faith is the belief in something bigger than yourself, something that you can not see with your eyes, but you know is there beside you, because you can feel it deep in your heart and soul. Faith is important, it is what pulls us through, gives us courage, makes us bold, provides hope, assurance, and peace of mind when the outside world tells us to panic.

For me, my faith lies in Jesus Christ and His cross that He bore for me. He and my faith alone have seen me through the fears and anxiety of childhood, an eating disorder, depression, anxiety, infertility, and countless other dilemmas and issues. Had it not been for my faith and my trust in Him above all else, I would not have made it here today, I would have given up a long time ago.

Because I believe that His plan is greater, bigger, and better than mine, I can rest knowing that He is in control and I don’t have to be. Now, that doesn’t mean I still don't want control, I am a self-proclaimed Type A, perfectionistic control freak, but He helps me calm that need and desire.

Faith gives us a new vision, one that allows us to see the outside world with love and compassion, not fear. It allows us to put our trust where it truly belongs and live freely. I, for one, do not know how you live life without faith. I need Him and my faith daily to preserve me and keep me moving forward.

To have a living faith means daily reminding myself that He is present with me at all times. Smiling with me on the good days, encouraging me through the tough ones, and carrying me through the bone weary days.

Because, let’s face it, this world can seem pretty scary and overwhelming. But, when I put on His lenses and see my world through His eyes, I know it will be well, and I can rest, God’s got this! I don’t have to do it all, and that frees me to live the life He has planned for me. I life that is far better than I could have imagined or planned myself.

Wherever you are in your life journey, I pray you have fatih.

03/26/2023

03/15/2023

We all know stretching and moving through a full range of motion is important, but how many of us actually spend the time daily stretching, foam rolling,and mobilizing our bodies. My guess is not very many.

Stretching is equally as important as the workout itself. I like to joke that they are somewhat of a BOGO, you can’t have one without the other.

That being said, I have put together 9 of my favorite stretches and mobility exercises that can easily be done on a daily basis. Whether you use them before or after a workout, or spread them out throughout the day, they will help you maintain, strengthen, and lengthen all your daily activities, not just your workouts.

Try thinking of stretching like you think of brushing your teeth. It’s a part of your daily routine and you wouldn’t dream of missing it.

NINE DAILY STRETCHES FOR MOBILITY AND LONGEVITY
-Perform each exercise for 30-60 seconds or for as long as you feel comfortable
-Move slowly and gently, tune into what you're feeling through each movement
-BREATHE: Big inhales and extra long exhales
-Remember to keep your shoulders down and your spine in neutral (NO BANANA BACK)
-Keep the integrity of the pose. DO NOT force a posture
-If you can’t take a full breath, you’ve gone too far. Back off

-Neck Rolls
-Behind the Back Prayer or Grab Opposite Elbows
-Cat/Cow
-Lying Figure Four (Lying Down on Back: Supine)
-Fallen Figure Four Stretch (Supine)
-Lying Cow Face (Supine)
-Lying Side Twist
-Happy Baby (Knees Bent and Straightened)
-Reclined Butterfly

I hope you find these stretches helpful and that they bring you increased mobility throughout your days.

03/06/2023

Monday Motivation

Sometimes we get so caught up in the outcome or destination that we miss the opportunities on the journey. Sometimes we are so afraid of the “what ifs” and “could be’s” along the way that we fail to even start the journey.

What we don’t see is that whatever the outcome, whatever stops, starts, pit falls, successes, and joys we encounter along the way, they are all apart of the bigger plan. Nothing is lost, only changed. But, if we never start, we never use our unique gifts to better the world and bring light to those who are in our life. And that, my friends is our true purpose in this life.

03/02/2023

I’m sure you’ve heard it said, that eating small meals throughout the day will not only help you lose weight, but will also increase your metabolic rate. I, myself, have even been a proponent of this method of eating at one time or another.

And while it does work for some lifestyles and can help people eat more regularly and avoid binging that results from being hangry. It is not only always convenient for everyone situation.

Moreover, there has been research done on the metabolics surrounding this theory and the results do not bare out what some claim. Below is an article that lays out some of the new research on this theory.

As with everything, find what works for you. Most of all, learn to listen to your hunger cues. Get to know your body again, and listen to it. Nourish it with wholesome nutrient dense foods and you will see your health improve.

https://www.cspinet.org/article/should-you-eat-many-small-meals-boost-weight-loss?utm_campaign=nahealthytips.090722&utm_source=ea&utm_medium=email&emci=803e5bc3-367b-ed11-819c-000d3a9eb474&emdi=a6a0af25-3097-ed11-994c-00224832eb73&ceid=132634

02/21/2023

In an age where we never seem to have “enough” it is more important than ever to make the time to give. Don’t overthink it, because it isn’t complicated. In fact, the simple, small, straight from the heart “gifts” are often the best.

Ever notice how someone else's smile can make you smile or how a kind “Hi,” can brighten your day? That’s a gift. Stopping to listen to someone who needs to vent, cry, talk, etc., is a gift. A hug, a compliment to a random stranger, picking up a piece of trash or an item off the floor at the store, or letting a rushed customer cut you in line at the grocery store, are all gifts. These seemingly small gestures are the way we serve and love one another.

When we look outside of ourselves for ways to reach out and lift up others, we lift up ourselves in the process. It keeps us connected to our friends, family, community, and the world at large. Your gifts of love and light help you to see and feel your connection in tangible ways.

This is not to say that we shouldn’t donate our time and money. Volunteering our time and money is always beneficial and a part of sacrificial living.

Most important, is to serve and give from your heart, the rest will take care of itself.

02/17/2023

“New year-a new chapter, new verse, or just the same old story? Ultimately we write it. The choice is yours.”
-Alex Morritt

How are your New Year goals going? At this point in the year, some of us are still going strong and some of us have returned to old and easy habits.

Wherever you fall on that spectrum, I wanted to take a moment to remind you that you hold the pen and the paper of your story. It’s never too late to turn the page and start a new chapter or pick back up where you left off.

Life is not about wins and losses, successes and failures. Because, there is no such thing as a dead end and failure is just another opportunity to try again with more knowledge.

Our lives are held by the One who created the world and everything in it, including you and me. He has given each of us the freedom to choose how we write our story. And, just like any good story, there are ups and downs, twists and turns, and surprises along the way.

Choose to see each day as a new opportunity and gift. Set your pen to the page and live your goals, enjoy the ride, and see each moment as an event to be treasured. Learn from the world around you and never doubt your ability to change your path when you’ve lost your way.

We all lose our way, it’s part of the journey, part of being human. Thankfully, the Author of life is always with us, handing us back our pen when we drop it, and helping us put it back on the page, right where we need to be.

02/08/2023

Today’s Pilates class is a bit different than a traditional class. I’m going to add a bit of power to the workout by adding a bit more emphasis on the glutes and legs. Don’t worry, it will still have all the elements and concentrations of a classical Pilates class, so you will definitely need to focus on that mind muscle connection and keep special attention to your core and alignment.

Grab a mat and a bottle of water and let’s go.

POWER PILATES OUTLINE

GLUTES:
-Cat Cow: 5 reps
-Table Top Scapular Push Ups: 10 reps
-Bird Dog: Alternate for 5, Hold with Right arm and Left Leg Extended
-Lift and Lower Arm and Leg, Crunch, Touch Knee and Elbow: 10 reps/10 Pulses
-Step Right Leg through to a Tall Lunge, Arms Overhead
-Hinge Forward and Bring Arms Down By Side
-Sweep Arms Overhead as You Come Back Up to a Tall Lunge.
-Repeat for 8 reps, Hold on 8 in hinged position
-Step Left Foot in to Tap and Extend Back Out: 8 reps
-Continue to Hold Hinge and Twist Right and Center: 8 reps
-Straighten Right Leg and Fold Forward into Pyramid Stretch: 3 breaths
-Come into a Forward Fold
-Return to Bird Dog and extend the Left Arm and Right Leg
-Repeat Series from Above Finishing with a Forward Fold.

ABDOMINALS:
-Come to a Seated Position, Feet Down, Knees Up, Spine Straight.
-Roll Back Into a C Curve and up: 10 reps/10 pulses
-Roll Back Into a C Curve, HOLD, Twist side to side: 10 reps Roll Up Tall
-Roll Back Into a C Curve, HOLD, Arms Open Out to Side and Back In: 10 reps, Roll Up Tall
-Roll Back Into C Curve, HOLD, Arms Reach Up and Down: 10 reps
-Roll All the Way Down to Back
-Imprint Spine and Come into Neutral Spine
-100’s with Knees Bent Toes Lightly Touching Floor
-Criss Cross: 8 reps
-Roll Up: 8 reps
-Rolling Like a Ball: 8 reps, Last rep come to standing position

LEGS/FINISHER:
-Alternating Squat with Toes Forward Toes Out: 20 reps (10 of each)
-Alternating Squat with Lateral Toe Tap: 20 reps (10 on each side)
-Round The World Lunges: 10
-Squat HOLD: 30 seconds
-Squat HOLD PULSE: 30 seconds
-Forward Fold: Shake it out! Hold as long as you like
-Roll Up One Vertebrae at a Time.

FINISHED!!!

I hope you enjoy this slightly different take on a Pilates workout and as always..

SMILE. LAUGH. LEARN. HAVE FUN

01/30/2023

Monday Motivation

When things get tough, goals seem out of reach, and obstacles litter your path, remember that all our troubles and burdens are used to for good. Failure is not the end, it is merely a new path forged with the knowledge of the old path.

Keep trying, keep learning, you will succeed.

We learn more from our failures, than we do our successes.

01/26/2023

An often overlooked aspect of training is balance and stability. People either feel like it’s too easy, they don’t need it (they work core), that it’s incorporated in standard exercises, or that it’s for the active ager or elderly.

Sadly, they are wrong on all accounts. Stability, balance, and mobility are the foundation and precursor of all exercise, be they cardio or strength related. A portion of any good program should focus on movements related to balance and stability.

It’s never too early to start training balance and form a solid foundation on which to build a long life of enjoyable activities, pain and injury free.

Have a question on how to incorporate stability and balance training into your program? DM me today.

01/25/2023

I spent years believing that negative emotions are always attacks from the enemy. Over time, I came to recognize that our emotions are God-given. Sometimes, these emotions lead us to make mistakes, but feelings are meant to be felt. Join me right here for a conversation with 8-year-old Bekah about how to feel our feelings but stand on the Truth: https://staceypardoe.com/2019/06/26/feel-your-feelings/

01/24/2023

Time is a funny thing. We either don’t have enough or way too much of it. How we deal with the time we have been given is one of the most important aspects of health and wellness.

We need to be good stewards of our time, using it, along with our gifts to serve, help, and improve our world. On the flip side, we should not be slaves to time, feeling as though we are a hamster on a wheel, running our legs but getting nowhere.

It’s a delicate balance and one not easily attained. We can quickly fall into the trap of “relaxing” and lose hours on social media, wasting our time, just as easily as we can push ourselves to accomplish just one more task, one more achievement, one more accolade, and end up losing valuable time with our friends and family.

If the pandemic has taught me one thing, it’s that time is precious. How I choose to spend it tells not only the world, but my family and friends what I value and hold dear. I don’t want my legacy to be technology, social media, and work over human interaction, family, love, and service.

Learning to balance work, family, and life is hard, but worth it. Rather than seeing our days as shifting sand draining from the hourglass of life we can choose to view our days as moments to love the ones God has put in front of us, the easy and not so easy a like. Choose interaction and connection over isolation, to do lists, and check marks. Sprinkle in work, obligations, and service, and I’ll bet you can still find time to nourish your soul with some much needed downtime.

Time is a gift best used in the present. Use it to fill up others and yourself. Don’t let it run your life and drain your glass.

01/20/2023

“We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives, not looking for flaws, but for potential.”
-Ellen Goodman



I love this quote! It expresses exactly what we all do at the beginning of a new year. We walk around our lives, externally and internally, and dissect all the things that need to go, need to change, or need improvement.

Why do we always start a new chapter on a dingy page ghosted with pessimism and negativity?

Change in itself is not negative, but the mind in which it is conceived often is. We seek to change things because we feel they aren’t good enough, or we aren’t good enough.

This year, as I draw up my list, I am going to monitor my thoughts and feelings very closely. What is really driving the changes I want to make? I am going to hold my thoughts accountable and lean on the undeniable truth that I am a dearly loved, forgiven, and beautiful child of God, who was created for a special purpose. I am not going to be led by fleeting feelings or circumstances to determine my goals and changes.

Will you join me? Really sit with your feelings and thoughts as you look over your list of goals and determine to view them as if you were reading them to God. See the potential He sees in you and lean into it. Then go out and write your next chapter on a positively fresh and clean piece of paper.