Do this to reach your goals quickly

I woke up this morning thinking about a job that I used to have but quickly stopped myself. It doesn’t serve me to continue thinking about a job I used to have, the people I used to work with, and the tasks I was assigned. 

I wanted to give my energy to my current priorities. When I made that choice and continued to make that choice throughout the day I was showing up as the person I want to be. I had one of the best days by making that seemingly small commitment not to give my energy to things that no longer serve me.

Want to give it a try? Ask yourself “Who are you throughout the day? What is the most successful version of you doing?” and do what the most successful version of you would do.

You have to release the anchor of your past self that is no longer serving you and show up as the person you want to be.

It’s the same with your health and fitness. You’ll need to release the past version of yourself that puts off your health and fitness until next week, next month, or the new year. You’ll need to release the past version of yourself that struggled to workout consistently. You’ll need to release the past version of yourself that doesn’t take rest days seriously.

Think about what you allow into your life. If you want a healthy life, make sure that the people and things you allow into your life support that. What can you release from your life that no longer serves you? Maybe there are certain people, shows, music, books, Instagram accounts?

Who are you? What do you need to cast aside to fully embody the healthiest version of yourself? Who is the version of yourself that works out consistently?

Ready to transform your health? Book a a session to workout with me.

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How to Shrink Your Fibroids Naturally

Ok, let’s talk about a common condition that affects many women.

In December 2022, I was diagnosed with uterine fibroids.

Did you know that up to 77% of women will develop uterine fibroids sometime during their childbearing years? It’s estimated that 20-50% of women of reproductive age currently have fibroids. Uterine fibroids are a common condition in which solid tumors develop in the uterus. Symptoms can include heavy and prolonged periods, bleeding between periods, pressure in the abdomen, and pelvic pain. These symptoms are often painful and interrupt your daily life. 

A friend of mine had been also diagnosed with fibroids a few years ago. She had chronic pain related to her fibroids and decided to have a hysterectomy. Many doctors recommend this surgery because fibroids can be painful and, even if surgically removed, they can return.

I decided that I wanted to explore natural treatments and alternatives to surgery especially since my fibroids were too large for minimally invasive surgery. I saw a drastic reduction in the size of my fibroids with three natural alternatives. I am very happy with the changes that I have seen so far and am looking forward to continued improved health.

If you also have fibroids and would like to know about my health plan, join my four-week group coaching program called How to Shrink Your Fibroids Naturally. It’s designed to help you shrink your fibroids naturally and reclaim your health with ease in just one month!

This group program is for you if you want to wake up everyday knowing exactly what you need to do and get crystal clear about what needs to happen and when.

When you sign up for this course, you'll learn how to:

Prepare

• Set realistic health goals

• Set boundaries and establish good habits to support your health goals

• Prepare for your next appointment with your health care provider

Practice

• Use proven natural methods to reduce the size of your fibroids

• Learn how to stay motivated and workout consistently

• Develop a diet based on your lifestyle

Pause

• Be patient in achieving your goals

• Handle setbacks

• Maintain lasting success

The group program also includes four weekly meetings, 1 one-on-one health coaching with me, and a 28-day fitness plan.

It all begins on Wednesday, March 6. Learn more at http://www.ivoryhoward.com/group.

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Recommended Supplies for Home Yoga Practice

It’s a new year! This is the perfect opportunity to save money on fitness mats, equipment, and accessories.

To help you cut through the noise, I've curated a list of my top deals for fitness enthusiasts including:

• Activewear

• Fitness mats

• Yoga blocks and straps

• Meditation accessories

• Water bottles

• Sauna blankets

🧘🏾‍♀️Blogilates (15% off)

• Activewear

• Yoga mats

• Yoga blocks and straps

💪 Yoga Design Lab

• Premium mats

• Travel mats

• Yoga towels

• Bolsters

• Yoga props

🤸🏾‍♀️ Ostrich Pillow (10% off)

• Eye pillow

• Versatile pillow

• Self-care journals

💦 Hydros ($5 off)

• Water bottles

• Filters and accessories

🔥 Higher Dose (Save up to $715)

• Infrared Sauna Blankets

• Wellness tech

Feel free to ask if you need any last minute advice about new year’s deals. I'm always here. Cheers to saving.

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I’ve been called worse

One morning, when I was waiting for a friend outside my apartment building, a runner approached me. He wanted to know if I lived in the building, what type of apartment I lived in, and how much I paid for rent. I let him know that I did and gave him an estimate for the type of apartment he was looking for but he wanted to know specifically how much I paid for rent. I wasn’t comfortable sharing any more information and quickly ended the conversation.

He got the hint but then said, “Okay, give me hug” and began to come closer.

He was running when we met and his white t-shirt was soaked with sweat. I was dressed for work so it was a “no, thank you” on the hug. Honestly, it would’ve been a “no” no matter what he was wearing. When I said no, he said I was “mean.”

Puh-lease, I’ve been called worse.

I made it clear he should be on his way.

I’ve learned when someone says you’re “mean,” “rude,” or “bitchy,” “what they really mean is “I can’t control you.”

But it’s okay to set firm boundaries. And it’s okay to enforce boundaries when you feel others aren’t respecting yours.

Want to chat about setting badass boundaries to reach your most-wanted health goals? Let’s work together to help you achieve them. Grab a ten-class package for $498 and see how to stop struggling, make time for yourself, and workout regularly.

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Drama at the grocery store

I was grocery shopping recently and, as I made my way through the aisles, an older woman passed me and said, “Are you getting too much?” 🙄

I couldn’t believe she said that but I casually said, “I’m good.” And I was good because I was minding my own business. 😜

She didn’t know what I needed. She doesn’t know why I’m buying these things. What I put into my shopping cart is my business. It’s no one else’s business. Let’s stay focused on our own carts.

And it’s the same way in yoga class. There’s no need to look around and see what others are doing on their mats. They are in a different place in their yoga journey. They have different bodies. They’re working on different pose progressions.

Stay focused on the work you’re doing on your mat. Listen to your instructor. She’ll give you plenty of options. Choose the best one for where you are in your practice today.

Want more practice tips? Grab a ten-class package for $498 and see how to stop struggling, make time for yourself, and workout regularly.

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Five tips to advance in your yoga practice

Here are five tips to help you advance in your yoga practice.

1. TALK TO YOUR INSTRUCTOR.

If you have an injury or a physical condition such as a pregnancy, high blood pressure or recent surgery that might affect your ability to practice, let your instructor know. You may feel that those issues are private ones but your teacher needs to know in order to guide you through a session safely and appropriately. Your instructor can provide advice for you and pose modifications to avoid putting stress on the affected area. It's important to let your teacher know what's going on with you for safe and effective practice.

2. FOCUS ON FOUNDATIONAL POSES.

Focus on foundational poses as it will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.

3. PRACTICE FREQUENTLY.

Our bodies change from day to day for many reasons and we must work with your body where it is today. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. When things become difficult, focus on your breath and remember your practice on the mat is practice for your life off the mat. That is where the real challenge begins! Focus on your breath and you will feel more at peace on and off your mat.

4. TAKE YOUR REST DAYS SERIOUSLY.

Rest days are just as important as your practice days because they assist in healing and preventing injury so take them seriously. They are great days to focus on meditation or reading more about Pilates and yoga.

5. HAVE FUN.

It’s only exercise! The more seriously you take it, the more ridiculous it becomes. Instead, have fun with it and enjoy yourself.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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I’m feeling nostalgic today

As I was watching the behind-the-scenes clips of Fast X (don’t worry no spoilers ahead), John Cena who plays Dom’s younger brother explains to Leo Abelo Perry, the actor who plays Dom’s son, that a cassette tape only holds about 16 songs. He tells him you’d play eight songs and then flip the cassette and play another eight songs. The kid is like “wow!” I’m sure it sounds crazy to him because he’s only about 10 years old and only knows a life where you can stream any song you like at any time.

But sometimes I yearn for the nostalgia of a cassette tape. We’ve lost so much in being able to stream any song at any time. We no longer hear the story the artist is telling as the album progresses. We no longer hear the artist’s message.

It’s the same thing when we stream a fitness video on YouTube. We’re only seeing a slice of a fitness plan and then jumping to another fitness video and still another fitness video, wondering why we don’t see the results we want. 

But that’s not how it works.

You need a structured plan. You need a fitness instructor. You need accountability. And then, you’ll see results.

Want to workout consistently and reclaim your health and fitness with ease? Let’s work together. Join me for a fitness challenge to help you stop feeling lost, show up for yourself, and reach your health and fitness goals before the year ends.

Here’s what you’ll get when you join my holiday challenge:

• Kickoff party and practice

• Live group workouts (Yes, they will be recorded for you!)

• Immediate access to pre-recorded yoga classes

• Recommended yoga mat and accessories

• Suggested playlist

You can enroll in this yoga challenge for $39.

If you sign up for this challenge before Monday, November 27 at 11:59 pm, you’ll receive a bonus workout for free. And then it’ll disappear just like cassettes.

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I worked out 39 days in a row!

Every year on Thanksgiving, I start an exercise streak where I workout everyday from Thanksgiving to New Year’s day. I workout 39 days in a row!

Holiday streaks are great not only because you’ve committed to working out consistently but also because in order to workout consistently during the holidays, you’ll have to overcome obstacles that have probably thwarted your efforts to workout in the past.

Although many believe this to be the worst type of challenge to do during this time of year because of the holiday parties, treats, and decadent dinners, I think it’s the best time of year to learn how to prepare for and handle these types of challenges.

If you can overcome these challenges, other challenges that you face throughout the year will be much easier to manage.

Here’s what I’ve learned from these streaks.

1. PLAN AND PREPARE

Plan your workouts in advance and always have a plan B for weather or technology snafus. Being well-prepared will prevent you from being at the mercy of your surroundings. In addition, having a plan for possible pitfalls will make it easier to stick with your healthy habits and fitness routine. As the saying goes, "failing to plan is preparing to fail."

2. WORKOUT IN THE MORNING

Waking up early and working out allows you to put your health first before the rest of your day can derail your efforts.

3. LISTEN TO YOUR BODY

It will be a challenge to workout everyday for 39 days in a row. Be sure to listen to your body and adapt your workouts and modify poses as needed.

4. HOLD YOURSELF ACCOUNTABLE

Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. When your friends, family, and coworkers learn about your goals, they will hold you accountable and check-in with you often to hear about your progress. Consider getting an accountability partner is simply someone you report regularly on the progress of your goal. It can be a friend or colleague. Whoever you choose you both should commit to a recurring time to check in and discuss the progress of your goal. During these discussions, you should discuss what is your overall goal, what you’ll accomplish before the next call, what problems you’ll fix, and who you’ll reach out to when you need help. An accountability partner can encourage and push you to deliver on your goal.

I invite you to step out of your comfort zone, challenge yourself this year, and learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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Kisses, coworkers and courses

In Washington, DC area where I live we have Kiss and Ride, a spot at a subway station that allows for brief stops to drop off or pick up a loved one. At the Kiss and Ride spot, you kiss your loved ones goodbye and then they take the train to work.

When commuting to work, I would often wait at a shuttle stand and see these sweet kiss and ride drop offs. One guy I saw almost everyday would kiss his wife, kiss his kids in the back seat, and then kiss his dog! One after another, those that got dropped off would kiss their loved ones and then take the train to work.

One day, another guy got out of the car without kissing his wife. 😮 As soon as he got out of the car, his coworker ran up to him asked, “Why didn’t you kiss your wife? WHY DIDN’T YOU KISS YOUR WIFE?!”

Seriously, it’s kiss and ride. You kiss your loved ones and then you take the train.

Even if you forgot to brush your teeth …

Even if you don’t feel like it …

Even if you only kinda like your spouse that day, you kiss and THEN ride.

You’re not here to hear about mass transit. I mention this because there’s a way to do things so that you can move forward with ease.

It’s the same when it comes to your health and fitness goals. There’s a way to set goals so that you can achieve them and maintain lasting success.

So, how do you set a health and fitness goal? I talk all about it in my bestselling course Couch to Consistent. Learn how to set goals so that you can stop struggling, make time for yourself, and workout regularly.

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Do this if you sit at a desk all day

I'm gonna be that person right now. You know the one that reminds you that there's only 90-something days to get your act together before the New Year. And by act, I mean your health and fitness, of course.

If you've been struggling with that, and you have no plan on how to stop struggling, don’t worry. I've got a plan. I'm going to send out weekly emails with quick tips for you to improve your health and fitness.

I promise to keep them short and sweet. I promise to write them from a place of service.

Why? Because I'm really serious about your health and fitness. I really believe I can help you workout consistently by the end of the year.

You in? Hope so.

First tip: Step away from your desk and take a stretch break with me to increase your spinal flexibility and improve your posture. Tap below to see my appearance on Fox 5 DC’s Lion Lunch Hour with Erin Como and Marissa Mitchell.

STANDING CAT COW

While standing, bend your knees a bit and place your hands on your knees. Inhale and arch your back and drop your head for cat pose. Exhale and drop your belly and lift your head for cow pose. 

MOUNTAIN POSE WITH BACK BEND

Stand with feet firmly planted, inhale and lift your arms. Exhale and cactus your arms for a slight backbend.

DANCERS POSE

From mountain pose, grab the inside of your right foot with your right hand and lift your foot up towards the ceiling. Be sure to engage your abdominals and find a focus point to stay steady.

TREE POSE

Place your right foot on your left ankle, calf, or inner thigh and bring your hands behind for a gentle backbend.

STANDING CAMEL POSE

Stand with feet firmly planted and hip-distance apart. Place your hands on your lower back and push your hips forward. Inhale and as you exhale begin to look behind you. Make sure that your elbows do not splay outward. Keep them in line with your legs. If you can see the wall behind you, you can walk your hands down your legs. Be sure to keep pushing the hips forward.

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I hate sit ups.

I hate sit ups. 

I bet you hate them too.

Sit ups give me flashbacks to high school gym class and the dreaded sit up test we had to take every year.

Sit ups aren’t the only way to strengthen your abs. 

When I discovered Pilates, I remember falling in love with it because it helped me maintain a strong core in a new way.

I was officially over sit ups and only here for Pilates.

It only takes a few minutes of practice a day to produce results. 

You don’t need any equipment and you practice anywhere.

It’s also a low-impact, weight-bearing activity. 

Pilates provides many other ab-strengthening exercises without the monotony, boredom, or gym class flashbacks.

According to new research published in the British Journal of Sports Medicine, wall squats and planks are an effective tool to prevent and treat high blood pressure.

Exercises that engage muscles without movement may be best for lowering blood pressure. This type of training is known as isometric, or static, exercise.

Isometric training programs usually involve four two-minute bouts of activity, separated by rest intervals of one to four minutes, done three times per week, according to the study.

Existing guidelines on exercise for blood pressure management emphasize aerobic or cardio exercises such as running or cycling. These are effective but also based on old research. The authors said their findings should inform future guidelines about exercise for blood pressure.

Consult your health care provider. Pilates is not suited for everyone. Before engaging in these exercises, please discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health. 

Ready to give it a try?

Try this Pilates workout with me.

This exercise is great for your shoulders, chest, triceps, hamstrings and core!

From a standing position with your feet hip distance apart, fold forward from the hips into a full forward bend and place your hands on the floor. Bend your knees, if necessary, to place your hands on the floor. Walk your hands out to a plank position. Check to make sure that your hands are directly under your shoulders so that they are close to your body. Keep your neck in line with your spine. Glide your shoulder blades down your back.

Pull in your powerhouse and hold for two minutes.

Inhale and lower for a Pilates pushup. Repeat for two more times. Exhale fully to return to the plank position. Complete two more pushups. Walk your hands back to an inverted Pilates V (aka downward facing dog). Take a deep stretch and continue walking your hands towards your feet and slowly roll up to a standing position. Finish by rolling your shoulders back three times and standing tall.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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Here's how to know if your yoga studio is a welcoming space for all

Recently one of my students shared the reason she traveled from Alexandria, VA to Washington, DC for a class with me was because she didn’t think she, as a person of color, fit in at yoga studios in her area.

It breaks my heart to hear this because yoga is practiced by many different people with different body types and that diversity should be welcomed, visible and celebrated so that everyone feels welcome in this community.

As a yoga instructor, my community classes are diverse and full of students of color. I make an effort to ensure that reach diverse group of people. I have an opportunity to provide what wasn’t available to me when I started practicing yoga and to help others who have ever been intimidated in “traditional” yoga classes with women who didn’t look like them. Women who aren’t skinny-skinny, who have big boobs, who have cellulite, and who have a bellies are all welcome and can now experience yoga in a safe and welcoming space.

So, how do you know if your yoga studio is a safe and welcoming space for all?

Consider these 7 questions when searching for an inclusive yoga studio:

• Are BIPOC represented in leadership roles at your studio?

• Does the studio recognize the need for inclusive spaces?

• Are processes and resources devoted to recruit and train BIPOC instructors?

• Does your studio offer BIPOC scholarships for teacher trainings and/or classes?

• Is your studio investing in BIPOC communities where they are located?

• Does your studio cultivate relationships with BIPOC businesses and partners?

• Does your yoga studio have a DEI statement on their website?

These may be uncomfortable questions to ask but important so that you can determine if your studio has thought about how bias shows up in their work, how to be truly inclusive and not just check the box, and how to show up for BIPOC students in the same way that they show up for other students.

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Hate crunches? Here are 4 other ab exercises to try.

Crunches aren’t the only way to build a core. Since your core is comprised of 29 pairs of muscles, it takes more than a few crunches to build a strong core.

As a yoga and Pilates instructor for more 16 years, I would like to share four bodyweight ab exercises to help your readers build a strong core, prevent injuries, and improve athletic performance without a single crunch.

Hundred

1. To warm up your body, lie on your back with your legs in tabletop position, maintaining a 90-degree angle at the hip and knee.

2. Lift your head and shoulders, reaching your arms towards your feet.

3. Pump your arms above the abdominal wall.

4. Inhale for five counts and exhale for five counts.

5. Repeat for nine more cycles until you have reached ten inhales and ten exhales.

6. For a challenge, extend your legs out to a 45-degree angle.

Roll up

1. From the Hundred, lie on your back with your legs on the mat and toes pointed towards the ceiling.

2. Float your arms above your head.

3. As you inhale, peel your head, shoulders, and upper body off the mat bone by bone.

4. Exhale over your body.

5. Inhale and exhale roll down with control to the starting position.

6. Complete 5-7 repetitions.

7. Remember to use full inhalations and exhalations as you move through this pose.

Lower lift

1. From Criss Cross, keep your head up and place your hands at the base of your neck.

2. Extend both legs up to the ceiling.

3. Slowly lower legs to a 45-degree angle.

4. Then, return legs to a 90-degree angle.

5. Aim for 5-7 repetitions.

Front support

1. This exercise is great for your shoulders, chest, triceps, hamstrings, and core!

2. From a standing position with your feet hip-distance apart, fold forward from the hips into a full forward bend and place your hands on the floor.

3. Bend your knees, if necessary, to place your hands on the floor.

4. Walk your hands out to a plank position.

5. Check to make sure that your hands are directly under your shoulders so that they are close to your body.

6. Keep your neck in line with your spine.

7. Glide your shoulder blades down your back.

8. Pull in your powerhouse.

9. Inhale and lower for a Pilates pushup.

10. Repeat for two more times.

11. Exhale fully to return to the plank position.

12. Complete two more pushups.

13. Walk your hands back to an inverted Pilates V (aka downward facing dog).

14. Take a deep stretch, continue walking your hands towards your feet, and slowly roll up to a standing position. That's one rep.

15. Attempt to complete three repetitions to end this Pilates routine.

16. Finish by rolling your shoulders back three times and standing tall.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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Can you come to this?

I’m hosting a field trip and I’d love for you to take this adventure with me!

Take a break at work and join me for a free Virtual FieldTrip with Creative Mornings. I’ll be teaching a heart-opening yoga flow for desk workers on August 24 at 12 pm ET.

Backbends are some of the most therapeutic yoga postures. They improve spinal flexibility and stimulate the nervous system to relieve stress and anxiety. Through continued practice, you’ll see a change in your spinal flexibility.

✔ Learn gentle stretches to awaken the body

✔ Improve spinal flexibility with this heart-opening yoga flow

✔ Relieve stress and anxiety

No prior experience or any special equipment is needed. This workout can be done from anywhere with just an exercise mat. All levels are welcome.

To join the event, all you have to do is register, grab your yoga mat, and take a lunch break with me.

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You're minutes from a better bottom

Summer's long gone and fall is nearing its end but that's no reason to let your fitness routine fall by the wayside. Try these variations of Shoulder Bridge for a toned backside. With this pose, you'll begin to feel confident even when baring it all. 

Begin by lying on your back with your knees bent, your feet flat on the floor and your arms alongside your body. Inhaling, slowly lift your hips up towards the ceiling forming a straight line from your shoulders to your knees, activating your glutes. Hold for five seconds. Exhaling, slowly roll down bone by bone like you're laying down a string of pearls. Repeat eight times. 

For a challenge, lift your hips and bring your right knee into your chest. Then, lift your right foot towards the ceiling and slowly lower until your foot is just hovering above the mat. Repeat eight times on both sides. Make sure your hips don't dip and your bottom doesn't sag!

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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