1) Bird Dog

In quadruped, reach your opppsite hand and foot away from each other, trying to lengthen through the body as best as you can, while maintaining a pelvic tilt. Breathing in as you extend, exhaling as you come in, to get deeper into the core. This exercise should be slow and controlled.

2) Bird Dog Pulse

This shouldn’t just be a “pulse” Instead, think of it as an isolated hold, keeping each muscle fiber engaged, and only coming up and down 2-3 inches with CONTROL.

3) Quadruped Crunches

Start in quadruped with your hands under your shoulders, your knees hip distance apart, in line with your hips. Then tilt your pelvis, lift your knees USING the core. Close your ribs, roll your lower back slightly to really get into the core. Only lift your knees 2-3 inches, keeping engagement all the way through. Inhale on the way down, exhale on the way up.

Every ride should be intentional. Dedicate this time to ride with a clear mind and a goal. Ask yourself, what do you want to work on? Do you want to focus on your own strength on the horse, or maybe practice your connection with the horse? While you are riding, really think about how you can ride to impact and work with the horse. Or maybe you want to feel strong on the horse. Practice exercises that will build your confidence, as well as the horse’s. When you feel strong and motivated, the horse does too! The small things really matter! Take time to think about being aligned with your horse and riding mentally and physically strong.

Nonfat Greek Yogurt | Berries | Bee Pollen | Coconut Shreds | Berries are an excellent source of fiber and antioxidants. After listening to Mel Robbin’s Podcast, I learned that recent research shows that berries are great for cancer prevention as well as breast cancer survivorship. She states that “For every two servings a week, it can reduce the risk of breast cancer.”

Nutritious Salad | Arugula, Feta, Avocado, Almond Shreds, Pomegranate, Balsamic Glaze | Note : this meal is not enough for just lunch, it is just a recipe to add to you meal! I would recommend adding a source of protein like chicken to make it more complex!

Kabobs with a side of Hazy girl! (My dog) This meal is one of my favorites! It is chicken, steak, and shrimp cooked on the grill, served with a side of baked potatoes and corn on the cob. This meal is well balanced and super nutritious!