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Posts Tagged ‘Friend Your Body’

Guest Post: Get Slim Without the Gym

Wednesday, March 7th, 2012

Friend Your Body Founder and Owner Melissa Koerner, author of the "Get Fit On the Go" feature, is transforming lives with her positive message. She's pictured here at our recent Greenerpalooza event at the Meadowbrook U.S. Cellular Pavilion.

It’s time for another guest post by our Health & Wellness contributor, Melissa Koerner of Friend Your Body. Friend Your Body is a social enterprise out of Merrimack, NH that educates, inspires, and empowers people to take charge of their lives by transforming their health. Here, she demonstrates a get-fit routine you can do in the comfort of your own home…

No need to get a membership at the gym to fulfill your goal to get fit!  With this workout all you need is a BOSU ball and some dumbbells.  And if you don’t have a BOSU, don’t worry about it—you can do all of these exercises without one—but I highly recommend that you get one because there are so many different exercises that you can do with it to improve your strength, core and balance.

I want to warn you: this is a very challenging workout routine!  If you don’t have strong stability on a BOSU, it’s best that you start just by performing these exercises on the floor and gradually increase the level of difficulty by incorporating the BOSU.  Always listen to your body to determine which exercises and the level of intensity that are right for you.

Perform these exercises in a circuit (back to back) with 60-90 seconds of rest in between.  Build up to 3-4 circuits total.

 

Here are the variables for each exercise:

Elevated BOSU Squat with Dumbbell Press:  12-15 reps

Elevated BOSU Lunge with Dumbbell Bicep Curls: 12-15 reps

BOSU Mountain Climber: 30 seconds

Bent Over Dumbbell Triceps Extension: 12-15 reps

BOSU Shuffle: 30 seconds

BOSU Plank: As long as you can hold it with perfect form

Please share this no-gym workout routine with your friends and family by clicking the “Like” button on this post!

To getting slim without the gym,

Melissa  Koerner

Annual Economic Development Summit a “Declaration of Inspiration”

Tuesday, November 8th, 2011

Just as inspiration has led countless Granite State entrepreneurs to create products and services that are changing the world, the New Hampshire Division of Economic Development is hoping its annual gathering will spark the ideas that result in business formation.

Burns Development Group Principal Linda Burns

“The Declaration of Inspiration” is the theme of the 16th Annual New Hampshire Economic Development Summit to be held at Church Landing in Meredith on Tuesday, December 13th from 8:30 a.m.-2 p.m.

“Inspiration is what drives entrepreneurs to develop new ideas, attempt the impossible and stand tall in a highly competitive business environment,” said New Hampshire Division of Economic Development Interim Director Christopher Way. “It’s only fitting that we use our annual summit to recognize the great companies that are responsible for growing our economy while also opening the door for new prospective business owners to network with economic development practitioners and partner organizations.”

The keynote speaker for the event will be Burns Development Group Principal Linda Burns, a national site selector with over 30 years experience in corporate recruitment relocation and expansion strategies; economic development and workforce assessment, target marketing, government relations, and non-profit organizational planning.  She brings public sector insight to her consulting due to her years of partnering with the Dallas-Fort Worth region’s cities and the State to market and recruit major companies to Texas, including the corporate headquarters of AT&T, Comerica, Research in Motion/Blackberry, and Blockbuster. Burns will discuss how New Hampshire economic developers and businesses can work together to foster an environment that is attractive to site selectors looking to place clients interested in relocation or expansion.

In addition to the keynote address, there will be two interactive business panels offered. The “Leading the Pack – Inc. 5000” panel will feature a group of New Hampshire businesses including Rustic Crust and Dyn that were featured on this year’s Inc. 5000 list while the “Business Underground –  Rising to the Top” panel will feature a group of emerging companies including EARTHTEC, Animetrics and Tradeport USA that are known for their innovation and cutting edge technology. Other sessions will feature Glen Group Owner Nancy Clark who will discuss “How to Survive When Your Industry is Considered an Expense” and Epiphanies Inc. Co-Owner Allen Voivod who will present “Safety in Numbers: The Crowdsourcing of Inspiration.”

For the third consecutive year, Scott Spradling of the Spradling Group (www.spradlinggroup.com) will be the guest emcee. As a special touch, Melissa Koerner of Friend Your Body (www.friendyourbody.com) will kick off the day by getting attendees’ blood circulating and sharing a few tips for transforming health while “on the go.” Entertainment will be provided by local musician Jim Tyrrell (www.jimtyrrell.net) whose third full-length album “Onward to Yesterday” was released in 2010. The “Commissioner’s Awards for Economic Development Excellence” will also be presented.

Admission to the 16th Annual New Hampshire Economic Development Summit is free due to the generosity of event sponsor Public Service of New Hampshire. New Hampshire Business Review is the Summit’s media sponsor.

“Public Service of New Hampshire is once again happy to support this great conference which brings together businesses, economic developers and elected officials to help build our state’s economy,” said Public Service of New Hampshire Economic & Community Development Manager Pat McDermott. “All economic development starts with good ideas and I look forward to the networking, information sharing and exchange of views at this signature event.”

To register for the Summit, please email Catherine Goff at cgoff@dred.state.nh.us or call 271-2341.

Top 10 on the Go Snacks

Thursday, October 20th, 2011

Just because your schedule is jam packed with meetings doesn’t mean that you can’t take the time for a quick snack. Rather than grabbing a bag of chips or candy from the machine in the lunch room, why don’t you try one of the excellent (and healthy) snacks suggested by our good friend and No Bull blogger Melissa Koerner of Friend Your Body.

Friend Your Body is a social enterprise out of Merrimack, NH that educates, inspires, and empowers women to take charge of their lives by transforming their health. 

Healthy fitness & nutrition coach Melissa Koerner is the driving force behind the Friend Your Body movement and is currently spreading her vigor and enhancing communities throughout New Hampshire, Massachusetts and Maine. 

Friend Your Body operates off these 3 core principles:

 1. Behavior creates change not intention!

2. Creating a healthy body is the only way to sustain healthy weight loss!

3. Simple daily improvements in how you eat, move, think and manage stress result in a healthy body for life!

Check out Melissa’s latest post at  http://friendyourbody.com/profiles/blogs/top-10-on-the-go-snacks and enjoy your snack!!

A Healthy Business Community is a Happy Business Community

Wednesday, September 21st, 2011

Stress is said to be responsible for more than half of the 550,000,000 workdays lost every year, just from absenteeism, not even stress related illness. A million workers a day are estimated to miss work due to stress problems.

Friend Your Body Founder and Owner Melissa Koerner, author of the "Get Fit On the Go" feature, is transforming lives with her positive message. She's pictured here at our recent Greenerpalooza event at the Meadowbrook U.S. Cellular Pavilion.

Recognizing the vital link between healthy habits and success at work, the New Hampshire Division of Economic Development has joined together with Merrimack, NH-based Friend Your Body to unveil a new monthly web feature called “Get Fit on the Go.” This feature will not only discuss the ways that busy business professionals can decrease stress and develop healthier workout and eating habits, it will also demonstrate how simple, daily improvements can result in a healthy body for life.

These blog posts will be authored by Friend Your Body Owner Melissa Koerner, a fitness and nutrition coach whose business educates, inspires, and empowers women to take charge of their lives by transforming their health. 

Melissa’s first post “Get Fit On Your Firm’s Time” gives you a number of ways that you can improve your core, balance and posture without ever leaving your desk. Thanks to Melissa for this great new partnership and be sure to check out the inaugural post of “Get Fit on the Go” at http://friendyourbody.com/profiles/blogs/get-fit-on-your-firm-s-time-improve-your-core-balance-and-posture. Get fit and have a happier, healthier and more successful business career!!

– Steve Boucher, Communications & Legislative Director