Here’s what we talked about this week.  If you aren’t receiving your THIS FIVE MINUTES each Friday, be sure to sign up!


Time to SQUAT! This is a basic exercise everyone should do daily. Why? It improves hip flexibility, increases lower body strength and improves overall balance.

1. Start with feet parallel and hip-width apart. Stand with a neutral spine, hips over knees, knees over ankles.
2. Extend both arms in front of you for balance. Brace your core.
3. Send your hips back first, then slowly bend your knees to lower into a squat. Maintain a neutral spine throughout.
4. Stand and repeat.

Make sure your knees are not too far forward and your hips are not too far back. If your knees buckle in as you lower or stand, you may need to strengthen your gluteal muscles and hamstrings.



Be Fit
Be Well
Be Mindful
Be Winning
Be Happy

Wherever you are in your life – and in the world – Coach Janis pinpoints fitness and wellbeing solutions that work for YOUYou are important enough and creative enough to achieve your goals! Keep your mind in the game. Keep your body in the game.  Keep your fierce and abiding spirit in the game.

– These 5 Minutes are Up. Onward You Go!