December 2012


It’s that time of year again…time for New Year’s Resolutions! I truly love this time of year because it’s a chance to put a plan in motion to better myself. But for others, the thought of coming up with a New Year’s Resolution is daunting. Thinking about keeping one thing going for an entire year is overwhelming and let’s be honest, by the time April rolls around, no one can remember what their resolution was!

This year, I propose something different. At first, you may think this is even more overwhelming, but I assure you it is not. Think about this—if you have a weight loss goal of 100 lbs., thinking about how in the world you are going to lose that weight is so overwhelming that it makes it difficult to take the first steps. But if you were to break it down and say “this month I am going to lose 8 lbs., losing approximately 2 lbs. per week,” it becomes MUCH more manageable! Such is true with everything in life. Breaking a large goal down into smaller goals gives us a better chance for success.

So in terms of New Year’s Resolutions, I’m going to suggest you do the same thing. Regardless of the resolution, most of the time it focuses on bettering yourself in some way, shape or form. It could be mentally, physically or emotionally. Write down all of the things you’d like to accomplish or change in the new year and divy them up between the 12 months. Maybe you have 12 things on that list. If that is the case, pick one for each month. From there, figure out how you are going to accomplish each monthly goal, breaking it down by week and even by day. Not only are you writing down your resolution, you’re writing down how you are going to make it happen as well. Setting a plan into action will help you accomplish your goal.

Maybe you have five things on that list, but two are extremely important or difficult. I would suggest repeating those two important resolutions. You can repeat them in succession, for instance, the first resolution could be for January, February and March, or you could repeat them at random times throughout the year—maybe January, June and November. Do whatever will give you the best chance at being successful with that resolution. Everyone is different.

If you’re like me, you have many goals you’d like to achieve, so this is the perfect avenue to take in order to achieve all those goals! I have many things on my list, many of which I cannot post online just yet, but here are some examples to get you started:

  1. Try not to stress over things I have no control over
  2. Get more sleep
  3. Exercise more frequently
  4. Exercise “smarter”
  5. Incorporate more movement into my daily life
  6. Make smarter choices when eating out
  7. Slow down when eating, chew my food
  8. Be more patient
  9. Stop yelling at other drivers (see resolution #1)
  10. Eat more wholesome, nutritious food
  11. Educate myself on better food choices for my family and I
  12. Try a Group Exercise class
  13. Be more kind to others
  14. Do one exercise every night before bed (side plank, swivel kicks)
  15. Give more compliments
  16. Reduce my exposure to environmental toxins (maybe try organic deodorant?)
  17. Start eating a healthy breakfast
  18. Stop making excuses for not exercising
  19. Spend more time with my family
  20. Better/more frequently communicate how important and loved family and friends are

Thank you all for a fabulous year! Live Whole Be Free has grown so much and we are just thrilled that we continue to reach more and more people every day. Here’s to helping many more people make healthier choices in 2013!

Peace, love and healthy blessings in the new year,

Melissa + Holly


Swivel kicks are one of my all-time favorite exercises. Although this exercise works your entire body, I love the focus it draws to your core, obliques, shoulder complex and glute muscles. The key to this exercise is to keep your hips “down”—as they are in the starting position—and to swivel your hips, pivoting on the ball of the foot that is on the ground.

how to do swivel kicks

How to do Swivel Kicks:

  1. Start out in high plank position with your abs contracted by pulling your belly button in towards your spine. Your hips should be “down”—in between your shoulders and ankles—your body making a perfectly straight line. (No butts up in the air, no arching of the low back). Your wrists should be underneath your shoulders and your neck and spine should be neutral—concentrating your focus about a foot in front of your fingertips.
  2. Keeping the hips “down” (where they are in the start position), swivel your hips by pivoting on the ball/toes of your left foot. Kick your right leg outside of your left elbow so that the outside of your right foot is parallel to the ground. Hold here for two seconds. Be slow and controlled with your movements.
  3. Bring your right foot back to center, switch legs and repeat.
  4. Do 8-20* swivel kicks total, then rest. After 30 seconds – 1 minute of rest, repeat the set once more.

*The amount of swivel kicks you are able to do in one set will vary on your fitness level. Be sure you keep your hips down and abs drawn in. (If you cannot keep proper form, you should discontinue this set and rest. Note how many kicks you did, then try to get at least that number or more in the second set). 

Peace, love and favorite exercises,