Rebecca D. Thomas

A Values-Driven, Sustainable Lifestyle Blog, seeking innovative and forward-thinking ideas in business, travel, food, fashion, and beyond!

Work Out

Greetings, Work Life friends! I hope 2017 is treating you well. I’m staying busy with work and school. Here in Florida, we jumped from fall to spring, so I’m trying to get outside as much as possible and enjoy the moderate temps, before the summer sizzle sets in.

This post is about my workout routine as it relates to being functionally fit, and work-force ready. I am a former fitness instructor with the American Senior Fitness Association (ASFA). I recently decided to hang up my resistance bands, and not renew my certification. I love the world of older adult fitness, but I’m going in a new career direction, and I’ve decided not to invest in keeping a fitness certification.

My approach to fitness is not unique or uncommon. I am a firm believer in using your own body weight to grow in strength and agility. If you do use machines and free weights, I suggest you first become proficient in body weight-only workouts. This is for your protection, as it will help to prevent injury. I definitely need to improve in this area!

In older adult fitness, chair exercise classes are very popular, but I always encouraged my clients to stand, and/or get all the way down on the floor, if possible. Maximize the use of your body weight. Don’t worry about how long it takes you to get back up. Going from the floor to a kneeling or standing position is great exercise!

Per my ASFA training manual, stretching is a valuable component of functional mobility training, and is vital in maintaining a healthy range of motion. Stretching supports a functional fitness plan, which is important in maintaining our daily activities of work life. Besides, who doesn't love a good, relaxing stretch?

So, the goal here is to prevent injury, increase range of motion, and protect vulnerable areas, namely, your knees, neck, and back. Preventing work-related injuries takes some planning, and of course, accidents do happen. Staying limber and well-stretched offers many rewards and benefits, including the ability to be strong at whatever you are working on.

No matter the exercise path you take, please talk with your fitness instructor and your health care provider about a plan that works for you. Scroll down to read about my amazing hero pick. Have fun, and thank you for reading!
Protect that beautiful back,

A page from my training manual.
I'm hoping you can click to enlarge,

I feel great after this stretch!
Ease into it, and gently reach and hold.

Get down on the ground, for a great stretch!

Mastering the plank: My "core de force",

I am a lefty, so I like to switch things up,
and practice throwing with my right arm.

Working in the fitness field is very rewarding! Lots to learn,

Rebecca’s Hero:
This blog post hero is the Tallahassee Kickball Association! All funds raised are donated to local charities. Incredible!! Way to kick it, TKA (sorry, couldn’t resist!)


  1. Hey, this was really good.. You are very talented and your style of writing is really enticing. Don’t give up!! Maybe you could head over to my blog and see what you think?

    1. Thank you so much for your feedback and encouragement!! It really means a lot! I look forward to reading your blog!

  2. This comment has been removed by the author.

  3. Nice simple exercises to try out at home. I am not a fan of work outs but when i need to lose some weight, i hit the gym, get what i want and eat myself back to where i was lol. Guess i would try out the stretch you showed from time to time. Great job!


    1. Thank you for stopping by!! Yes, I can relate!! :) have a great afternoon, rdt

  4. Thanks for sharing these exercises!
    xx from Bavaria/Germany, Rena

    1. Thank you, Rena, I love Germany! München ist mein Favorit :)

  5. Thanks for sharing fabulous information on related to career. It's my pleasure to read related to search jobs .I have also bookmarked you for checking out new posts.

  6. Apeejay Business Center Workspaces is a premium collaborative coworking space Pune. We have discover a coworking space where you can grow your professional networks.