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


Travelling for the holidays?  Whether on a plane, train, bus or automobile (passengers only!), stay in shape by doing the CLASSIC COMMUTER CRUNCH.  

Start by sitting in a neutral position, with your feet hip-width apart and flat on the floor. Keep your shoulders and neck relaxed, 

Contract your lower abdominal muscles. Hold the contraction and engage your upper abs. 

Gently round the lower back and move your ribcage down toward your hips. Hold for 8 to 10 seconds, breathing normally.  Then return to a neutral sitting position. 

Repeat 8 to 12 times or until muscle fatigue.


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!