Avoid the Biggest Fitness Mistakes

So when it comes to health and fitness, we all make mistakes.

When it comes to health and fitness, have you ever said to yourself:

• I’ll manage my health and fitness in the New Year.

• I'll start working out in the New Year.

• I'll pay better attention to my health in the New Year.

If you said any of these things or felt any of these feelings, then you are definitely in the right place. You are definitely not alone. I have made these mistakes and have made many more.

Let’s talk about some of those mistakes that can derail our efforts to workout consistently. We'll talk about three of the biggest mistakes that people make and how to avoid them.

First, you don't have a plan.

One of the biggest ways that you can sabotage your efforts to workout consistently is by not having a plan. It can feel daunting to try and figure out, where to start, what to do, and how to make it all work. You need a structured plan to make it work. The key is to set your health goals and develop a structured plan so that you maintain a consistent workout routine.

Having a plan will make sure that you are able to not just work out, but work out consistently. There are many things you need to consider when you are developing your health goals and a structured plan, not just what you’ll do, but what time you’ll workout, how long you’ll workout, and how you’ll you stay accountable.

Set aside some time to think about your goals and develop a plan. Grab a pencil and paper and write down your goals. Be sure to consider what you'll do when you workout, whether you go to the gym or the studio, what time you’ll workout, how long you’ll workout, what days you’ll workout, how will you stay accountable.

These are all very important things. They seem simple and you may be tempted to  not pull out that pencil and paper. But it's really important to write down your goals and your plan so that you remember them and can refer to them often.

Second, you don't have an instructor.

Random classes aren't gonna work. One day, you’re on YouTube. Another day, you’re on Pinterest, and another day, you're doing your saved Instagram and Facebook workouts. But you don't need to do everything, to get the results you want. You just need to do the right things. Try a proven method to reach your health goals rather than a series of random workout videos.

You don't have to do it all alone. There are others who’ve already been on this journey, and they can share their plans for success with you and help you stay accountable and workout consistently. So it's really important to have an instructor, a coach, or a trainer - someone that you can work closely with and discuss your health goals, your health plan, and certainly chat about any difficulties that you might have and stay accountable which is really important.

Third, you don't take your rest days seriously.

Take your rest days seriously. They're just as important as your workout days, because they assist in healing and preventing injuries. They're also great days to focus on meditation or reading more about fitness, yoga, and Pilates.

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Have you ever been late to yoga class?

Have you ever been late to yoga class and found that the studio doors were locked?

If you're late to yoga class, you're most likely missing the teacher's introduction, intention, and theme for class. You're also probably carrying that rushed feeling and that rushed energy into yoga class.

I once had a student come late to yoga class. She rushed in. The entire class, she felt that things weren't moving fast enough, and at the end, she skipped corpse pose. Because she was late to class, she was never able to come to a place where she could leave behind that rushed feeling and be present in class.

When you're going to yoga class, allow yourself plenty of times that you can leave behind your to do list, become present, and practice in an unhurried way. To help you do this, studios close the doors before class.

This isn't just about studio classes. You should allow yourself the same amount of time when you practice at home. Allow yourself plenty of time to put aside your to do list and be present on your mat.

Let me know in the comments if you notice a difference when you allow yourself plenty of time before class to be present on your mat.

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7 best fitness tips for busy women

Here are my 7 best fitness tips for busy women who want to workout consistently and reclaim their health with ease.

1. Exercise everyday. Making time for physical activity helps you prioritize wellness, put your priorities first, and quiet the negatives influences in your life.

2. If you haven't found a workout you enjoy yet, walk everyday. It's a physical activity cheat code.

3. Focus on your practice before investing in props and accessories. It will take sometime before you know what you like and don’t like. Once you’ve been practicing for sometime, you’ll know what you need for your personal practice. When you’r ready, here's my list of recommended supplies for beginner and experienced students.

4. If you don't have time for an hour-long class, try doing child's pose, sun salutation A and sun salutation B, and corpse pose in the morning to start your day.

5. Rest is essential. Take your rest days seriously.

6. Think of one small thing you can do RIGHT NOW to reach your goal and do it. Don't wait. Just do that one small thing. Working out consistently is just a series of small things like picking out a workout outfit before bed so you don't have to decide in the morning or working out for 10 minutes because that's all you have time or energy for.

7. Try plant-based protein and spread it out throughout the day so that it's in every meal and snack. Here's a list of protein-rich sources:

Vegetables - broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussel sprouts, greens

Fruits - guava, mulberries, blackberries, nectarines

Beans - lentils, chickpeas, edamame, soybeans, peas, legumes

Grains - quinoa, oats, wild rice, sprouted grains, corn

Seeds - pumpkin, chia, hemp

Nuts - peanuts, almonds

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Understanding GLP-1 Drugs

As the popularity and use of GLP-1 drugs like Ozempic grows, questions about their safety and side effects come to the forefront. Like any drug therapy, ongoing monitoring is essential for safe and effective use. Keep reading to learn about the benefits, side effects, costs, and long-term maintenance of GLP-1 drugs.

What Are GLP-1 Drugs?

GLP-1 (glucagon-like peptide-1) receptor agonists are a class of drugs originally designed to treat type 2 diabetes. These drugs mimic your natural GLP-1 hormone, which plays a crucial role in regulating blood sugar levels and satiety. This hormone stimulates insulin release from the pancreas and reduces glucagon secretion, which helps to lower blood sugar. It also slows down gastric emptying, making people feel full longer, thus reducing overall food intake.

In recent years, they’ve gained attention for their effectiveness in weight loss management. Popular drugs in this class include semaglutide (sold as Ozempic for diabetes management and Wegovy fr weight loss), liraglutide(Saxenda for weight management and Victoza for diabetes), and dulaglutide known as Trulicity for type 2 diabetes management).

Benefits

The benefits of GLP-1 drugs include blood sugar control, weight loss, and cardiovascular protection.

• Blood Sugar Control: For diabetics, GLP-1 drugs help stabilize blood sugar levels.

• Weight Loss: These drugs reduce appetite and promote weight loss. One of the most popular uses of GLP-1 drugs today is for weight management. By slowing digestion and reducing appetite, these drugs lead to reduced calorie intake, promoting weight loss. Clinical studies show substantial weight loss over time, particularly with semaglutide (Wegovy) .

• Heart Health: GLP-1 drugs have shown cardiovascular benefits, reducing risks of heart attack and stroke in patients with diabetes.

Side Effects

While effective, as the popularity and use of these drugs grows, questions about their safety and side effects come to the forefront. GLP-1 drugs come with potentially dangerous side effects.

• Nausea and vomiting: Common in the early stages of treatment.

• Diarrhea or constipation: Gastrointestinal issues are frequently reported.

• Gallbladder issues: There's some evidence that GLP-1 drugs may increase the risk of gallstones or gallbladder issues, especially with rapid weight loss.

• Pancreatitis: In rare cases, these drugs may lead to inflammation of the pancreas. Patients with a history of pancreatitis may be advised to avoid these drugs.

• Low blood sugar: Although rare, hypoglycemia (low blood sugar) can occur, especially when GLP-1 drugs are combined with other diabetes medications like insulin or sulfonylureas.

• Thyroid tumors: Animal studies have raised concerns about the potential for thyroid C-cell tumors, though this has not been confirmed in humans. As a precaution, people with a history of medullary thyroid cancer should avoid these drugs.

Pricing

The cost of GLP-1 drugs can be high, especially for weight loss treatments. For instance, Ozempic costs around $900 to $1,200 per month without insurance. Wegovy, specifically approved for obesity, is around $1,300 per month, while Saxenda is similarly priced. Trulicity costs around $800 to $1,200 per month. Insurance coverage varies, and many plans may not cover these drugs for weight loss purposes.

Many insurance plans cover GLP-1 drugs for diabetes treatment, though coverage for weight loss uses may be more limited. Patients without insurance or with high deductibles may face significant out-of-pocket costs. Some manufacturers offer savings programs or patient assistance to help reduce expenses.

Long-Term Maintenance of GLP-1 Drugs

Since GLP-1 drugs modify how the body processes food and controls hunger, long-term use raises important considerations that are distinct from short-term benefits and side effects.

Gradual Dosing Adjustments

The process of starting GLP-1 drugs typically involves slow dose escalation to minimize side effects, such as nausea, vomiting, or gastrointestinal discomfort. Over the long term, patients may experience fluctuations in how they tolerate these drugs. A common concern is whether side effects persist or re-emerge after years of use. While many people find that side effects stabilize after the initial adjustment period, it's essential to work with healthcare providers to monitor any changes in tolerance.

Sustainability

One of the major attractions of GLP-1 drugs for weight loss is their ability to maintain weight reduction over time. Studies have shown that users can sustain weight loss for several years, provided the medication is maintained. However, if the drug is discontinued, many patients regain weight. This means that long-term use may be required, making it critical for patients to weigh the pros and cons of remaining on these drugs indefinitely.

Lifestyle Adjustments

While GLP-1 drugs can be powerful aids in weight loss and diabetes management, they are not stand-alone solutions. Patients are encouraged to make lasting lifestyle changes, including maintaining a balanced diet, staying physically active, and managing stress. Long-term maintenance of GLP-1 drugs may be more successful when combined with these changes, as they can help enhance the effects and reduce dependency on medication.

Monitoring and Managing Long-Term Side Effects

Like any long-term drug therapy, ongoing monitoring is essential for safe and effective use. Although GLP-1 drugs are generally well-tolerated, long-term use can bring about certain concerns.

• Pancreatic health: There has been some debate about whether long-term GLP-1 use could lead to an increased risk of pancreatitis (inflammation of the pancreas) or pancreatic cancer. Healthcare providers will monitor pancreatic function in patients using these medications over an extended period.

• Gallbladder issues: Long-term use of GLP-1 drugs may increase the risk of developing gallbladder issues, such as gallstones. This risk is more pronounced in patients experiencing significant weight loss. As a result, patients on GLP-1 medications should report any symptoms of gallbladder disease, such as abdominal pain or jaundice, to their healthcare provider.

• Kidney function: Some studies suggest that GLP-1 drugs can have protective effects on kidney function, particularly for people with type 2 diabetes who are at risk for kidney disease. Nevertheless, regular monitoring of kidney function remains essential, especially for patients with pre-existing kidney conditions.

• Thyroid concerns: In animal studies, some GLP-1 drugs were linked to thyroid C-cell tumors, although the relevance of this finding to humans is still unclear. Patients with a personal or family history of medullary thyroid cancer or multiple endocrine neoplasia syndrome type 2 should discuss these risks with their healthcare providers.

When to Consider Discontinuing GLP-1 Therapy

For some, GLP-1 receptor agonists may serve as a long-term solution, while others may choose to stop after achieving their desired health outcomes. It’s important to understand that discontinuing GLP-1 drugs can lead to weight regain and potentially worsened blood sugar control. This makes careful planning and regular discussions with a healthcare provider essential before making changes to your medication regimen.

Patients may also choose to discontinue due to side effects, the financial cost of medication, or personal preference. In such cases, it's important to have a strategy in place for maintaining the health benefits achieved during the course of treatment through lifestyle changes and, if necessary, alternative medications.

Weighing the Long-Term Commitment

Long-term maintenance of GLP-1 drugs offers promising results for people looking to manage type 2 diabetes, achieve weight loss, or protect cardiovascular health. However, as with any medication, the decision to remain on these drugs for the long haul should be made in collaboration with a healthcare provider, taking into account the risks, benefits, and personal health goals.

Patients who commit to long-term use must also maintain regular follow-ups to monitor potential side effects, adapt lifestyle habits, and make necessary adjustments as their health evolves. With the right approach, GLP-1 drugs can be a valuable part of long-term health management.

In summary, GLP-1 drugs offer significant benefits for both blood sugar management and weight loss but come with notable side effects, long-term maintenance, and a high price tag. Always consult a healthcare provider to make an informed decision and determine if they are right for you.

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Recommended supplies for new yoga students

What supplies do you need to practice yoga? If you’re new to yoga and just starting out, practice on a basic yoga mat before investing in a premium mat or props. It will take sometime before you know what you like and don’t like. Once you’ve been practicing for sometime, you’ll know what supplies you need for your personal practice.

Yoga blocks are a great tool for beginner and experienced students but what blocks should you purchase? Would you like a standard size? Curved blocks? Or mini blocks? When you develop greater body awareness and understand your personal practice better, you’ll know the answers to these questions.

As you get to know your practice, modify yoga poses as needed and use everyday items at home as substitutes for yoga props and accessories. Need a yoga block? Try a book or a water bottle. Need a yoga strap? Try a bath towel.

When you know the needs of your personal practice better, consider activewear, blocks and straps. I’ve also added several premium mats, towels, light free weights, ankle and wrist weights, an eye pillow, an aromatherapy eye mask, a versatile pillow, and a sauna blanket to my home practice. You may also like to add a bolster and a meditation cushion to your practice.

Here’s a full list of yoga supplies that I recommend for beginner and experienced students.

Are you new to yoga? Let me know if you have any questions. You also can see my responses to several frequently asked questions from new students on YouTube.

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Workout consistently with these 10 tips for busy professionals

Struggling to workout consistently? Try these 10 tips.

1. Set Realistic Goals
   Establish achievable fitness goals that fit into your schedule. Consider short-term objectives, like working out three times a week, to build consistency without overwhelming yourself.

2. Create a Schedule
   Treat your workouts like important meetings. Block out specific times on your calendar for exercise and stick to them as you would any professional commitment.

3. Choose Short Workouts
   Opt for a quick Pilates and yoga sessions that can be completed in 20-30 minutes, making it easier to fit into your day.

4. Incorporate Movement Breaks
   Utilize brief breaks during your workday to stretch, walk, or do quick exercises. This not only helps maintain fitness but also boosts productivity and focus.

5. Prepare Ahead
   Lay out your workout clothes the night before or prepare a quick breakfast or snack to enjoy post-workout. This reduces barriers to getting started in the morning.

6. Utilize Technology
   Use online classes that you can access from anywhere. This flexibility allows you to workout in the gym, at home, or even during travel.

7. Buddy Up
   Find a workout partner among your colleagues or friends. Exercising with someone else increases accountability and makes the experience more enjoyable.

8. Listen to Your Body
   Be mindful of your energy levels and stress. It’s important to allow for rest days when needed. Consistency is about sustainability rather than pushing through fatigue.

9. Bring Fitness to Work
   Consider incorporating walking meetings or using standing desks. These small adjustments can add movement to your day without requiring significant time outside your usual routine.

10. Reward Yourself
    Celebrate your consistency and achievements, whether through new workout gear, a massage, or a healthy treat. Recognizing your efforts can motivate you to keep going.

Implementing these strategies can help busy professionals maintain a regular workout routine, enhancing both physical health and overall well-being.

Ready to begin? Try this habit tracker and get access to editable habit trackers to track your progress and transform your health and fitness journey.

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Five reasons why you should track your fitness progress

Tracking your fitness progress can be incredibly beneficial for several important reasons. First and foremost, it provides a clear and comprehensive picture of how far you’ve come on your personal fitness journey. When you meticulously log your workouts, you can clearly see improvements over time—whether it’s lifting heavier weights, completing more repetitions of an exercise, or holding a challenging pose for a longer duration. This tangible and visible evidence of progress can significantly boost your motivation and help keep you committed to your fitness routine in the long run.

Another advantage of tracking is the ability to set realistic and achievable goals. By consistently keeping track of your performance, you can identify specific areas where you would like to improve and subsequently set targeted, measurable objectives. These goals can help guide your workouts and provide you with something to strive for, making your training sessions more focused and purposeful.

Tracking also allows you to adjust your exercise regimen based on your progress over time. If you happen to notice that you’re plateauing in a certain area, you can analyze your logs to identify what might need changing—such as increasing the intensity of your workouts, varying your exercises, or even incorporating additional rest days. This adaptability can ultimately lead to a more efficient and effective workout plan that better suits your evolving needs.

Additionally, monitoring your progress can greatly enhance accountability in your fitness journey. Whether you’re using a journal, a fitness app, or a wearable fitness tracker, seeing your commitment written down can serve as a powerful reminder to stay consistent with your efforts. It also provides a profound sense of accomplishment when you look back at your records and realize just how much effort you’ve put in over time.

Finally, sharing your progress with others can help foster a sense of community and support in your fitness endeavors. Whether it’s friends, family, or members of online fitness groups, discussing achievements and milestones can create a positive network of encouragement and motivation, ultimately making your fitness journey a more enjoyable experience. In essence, tracking your fitness progress is a powerful tool that can help you stay motivated, set meaningful goals, make informed adjustments, and connect with others in your wellness journey.

Ready to begin? Try this habit tracker and get access to editable habit trackers to track your progress and transform your health and fitness journey.

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What is bioengineered food?

With terms like “genetically modified organism (GMO),” “bioengineering” and “genetic engineering” being used interchangeably, it’s no wonder that many are confused about what bioengineered foods are and if they’re safe to eat.

Bioengineered foods contain genetic material that has been modified through laboratory techniques. This creates combinations of plant, animal, bacteria, and virus genes that do not occur naturally or through traditional crossbreeding methods. Most bioengineered foods have been modified to withstand the direct application of herbicide and/or produce an insecticide.

Eleven bioengineered crops (corn, soybeans, cotton, canola, alfalfa, sugar beets, papaya, squash, potatoes, pineapples (USDA 2021) and apples) are available in the United States (USDA 2021). Bioengineered eggplant is also available outside the US. The Non-GMO Project also considers foods such as eggs, milk, meat, honey and seafood high risk because bioengineered ingredients are common in animal feed (Non GMO Project 2021). In addition to these food products, bioengineered ingredients may be present in vitamins, flavorings and sweeteners.

Although there are only a few bioengineered crops, they account for a large amount of the total food supply in the United States. Nearly three fourths of all processed foods contain bioengineered ingredients (T. Campbell et al. 2021).

You may have already seen the “Bioengineered” disclosure on food products. Food manufacturers and retailers are required to provide it on all food products that require disclosure by January 1, 2022. Foods that carry the “Derived from Bioengineering” label are not considered bioengineered, by the United States Department of Agriculture (USDA), since these foods are highly refined and contain no detectable modified genetic material in the finished product (USDA 2021).

Others believe that labeling in its current form, with categorical exemptions, doesn’t deliver meaningful consumer protections.

Only foods that meet the USDA Agriculture Marketing Service (AMS) definition of bioengineered foods carry the disclosure. Remember these disclosures are marketing labels and do not note any information about the health, safety or environmental factors of the bioengineered foods.

So, are bioengineered foods safe? According to the Non-GMO Project, an organization dedicated to protected the non-GMO food supply, in the absence of credible, long-term studies, the safety of bioengineered foods is unknown.

With the widespread use of bioengineered foods and lack of uniform labeling, how can you avoid them?

• Look for the USDA Organic Seal. Organic foods are certified and do  not contain bioengineered ingredients.

• Look for foods certified as GMO-free.

• Avoid buying processed foods. Most processed foods contain bioengineered ingredients.

• Eat fresh and frozen produce. With a few exceptions (corn, beets, zucchini, summer squash, radicchio and Hawaiian papaya), most produce is GMO-free.

• Grow your own food using non-GMO seeds.

• Buy from a local farmers market or farm. Ask whether they use GMO seeds or products on their farms.

1. United States Department of Agriculture. BE Pineapple (Pink Flesh) Crop Summary. Accessed September 6, 2021.

2. United States Department of Agriculture. Agriculture Marketing Service. List of Bioengineered Foods. Accessed September 6, 2021.

3. Non GMO Project. GMO Facts. Accessed September 6, 2021.

4. Campbell, T. Colin and Thomas Campbell. Plant-Based Nutrition Course. Nutrition and Society Online Course. eCornell. Accessed September 6, 2021.

5. United States Department of Agriculture. Agriculture Marketing Service. Information for Consumers. Accessed September 6, 2021.

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Five things guys need to know about Pilates

Despite its slow, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates. Pilates is a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised at how sore they are after a Pilates session. Pilates is one of the most challenging and rewarding workouts given how it can transform your body.

Here are five things guys need to know about Pilates right now.

1. Pilates was developed by a man for men. It was designed by Joseph Pilates, a former boxer and gymnast to rehabilitate wounded internees during World War I. When Joseph Pilates first opened his New York studio, many of his clients were boxers, wrestlers and other athletes of varying disciplines. Despite its subtle, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates.

2. It’s a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised how sore they are after a Pilates session.

3. Pilates is great for developing smaller, supporting muscles that are often neglected in daily life and weightlifting. Developing these areas increases strength, flexibility and range of motion. Many men who have tight shoulders, backs, hips and hamstrings will find welcome relief in these areas.

4. You’ll never skip leg day. Pilates is a full-body workout that will work everything from the top of your head to your tips of your toes.

5. With consistent practice, the benefits of Pilates include increased strength and flexibility, improved posture and balance, an overall toned body, and reduced stress. 

Flat Belly Pilates offers private classes and tailors each session to the client’s individual needs. During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments specifically for your needs whether you are a beginner who wants an introduction to the practice, someone hoping to learn new poses at your own pace, or and advanced student seeking to develop their skills.

Since many men have tight shoulder, backs, hips and legs, we take time to properly warm up the body. The first part of the session is spent warming up in preparation for the deep stretching, strengthening and balancing poses where clients are encouraged to work up a sweat and find their edge. As they advance in their practice, clients are challenged with various Pilates equipment including weighted balls, fitness rings and resistance bands so that they continue to make progress towards their fitness goals.

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

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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

🔥 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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