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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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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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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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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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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Where were you?

I hosted a power yoga class this weekend. It was a pleasure to see many of you again and it was also great to see so many new faces too!

Let’s do it again!

Today’s the day that I launch a new class pass membership and I think you’ll love it. I’d love to see you in these classes too.

When you grab this membership (and you definitely should), you’ll get:

🧘🏾‍♀️ short weekly workouts

📝 28-day workout plan

👩🏾‍💻live virtual workouts

📞 free 15-minute call with me to discuss your workout plan, if you buy before Tuesday, July 18 at 11:59 pm ET

The best part? This membership is only 9 bucks a month right now!

I know it’s worth more and the marketing pros would tell me that a low price signals to you that it’s garbage. But to hell with that! You know my work isn’t garbage. Here’s the real reason why I’m charging only $9.

I’ve been working really hard to reach more women so that they know that working out on a regular basis can be simple, easy and fun.

I don’t want women to just know it. I want to help them do it.

I want to help many women - like a stadium full of Beyoncé fans - workout consistently and reclaim their health with ease.

Isn’t that why I decided to teach yoga full-time? This allows me to help as many women as possible crack the code, workout regularly, and reclaim their health and fitness instead of dying from frustration.

Sure, I’ll probably raise the price but buying today just means that you can lock in the price and I’ll never charge you more than that.

Anyways, hope to see you in the membership for only $9.

Everyone who buys this membership by Tuesday, July 18 at 11:59 pm ET receive a free 15-minute call with me to discuss their workout plan. Or feel free to ask me anything about health and fitness. Getting on a call with me is usually $298. But this one’s free when you sign up for this membership.

Let me know if you have any questions.

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3 Genius Hacks For A Healthier Week

Do you struggle with staying on track with your workout routine? Are you looking for ways to be consistent or get support with reaching your fitness goals?

I have a unique perspective that other fitness instructors don’t offer. I’m also a health educator and offer science-backed programs, methods, and tools to help you develop a plan, accomplish your goals, and maintain success.

Let’s work together if you are a woman who isn’t the “typical” yoga size. Let’s work together if you have ever been intimidated in “traditional” Pilates classes with women who didn’t look like you.

There are other ways. You can feel confident in your skin and enjoy your practice with body as it is.

When we work together, you’ll practice regularly without feeling lost, out of place or bored.

Here are a few new ways to connect with me:

1. Join me on Threads.

Threads is Meta’s new text-based social media app. It’s like Twitter but not so angry. Join me there and ask me anything! I’d love to chat with you about all things health, fitness, wellness, Pilates and yoga on Threads. Scan the QR code below to get started.

2. Book a private session with me.

Sign up for a four-week yoga program with me and maintain a consistent workout routine with ease. You’ll also have access to live private instruction every week and pre-recorded sessions. Purchase of this program includes access to the Learn to Fly: Yoga Arm Balances course too.

3. Sign up for the Couch to Consistent course.

Missed enrollment for the Couch to Consistent group coaching program? Try my self-paced course option available now. 🚨 Get 30% off with promo code YOGAYAY for a limited time. Hurry, this code expires soon.

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10-minute ab workout you can do anywhere in the world

When you’re traveling this summer, don’t take a vacation from your workout too. You may not have the time, space or energy for a full Pilates practice when you're traveling but commit to a quick workout even when you're away. Here’s a 10-minute routine that works your whole body!

HUNDRED

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. Lift your head and shoulders. Reach your arms towards your feet. Pump your arms above the abdominal wall. Inhale for five counts and exhale for five counts. Repeat for nine more cycles until you have reached 10 inhales and 10 exhales. For a challenge, extend your legs out to a 45-degree angle.

ROLL UP

From the Hundred, lie on your back with your legs on the mat and toes pointed towards the ceiling. Float your arms above your head. As you inhale, peel your head, shoulders and upper body off the mat bone by bone. Exhale over your body. Inhale and exhale roll down with control to the starting position. Complete 5-7 repetitions. Remember to use full inhalations and exhalations as you move through this pose.

SINGLE LEG STRETCH

Lie down on your mat with your arms at your sides. Bring your knees to your chest. Lift your head, neck and shoulders. Place your hands on your right knee and extend your left leg out to a 45-degree angle and switch sides. Complete for 10 repetitions on both sides. 

DOUBLE LEG STRETCH

From the previous pose, curl both legs in and lightly place your hands on your knees. Inhale and extend arms and legs in opposite directions. Exhale and return to the starting position. Complete for 5-7 repetitions. 

SCISSORS

Keep your head and shoulders lifted. Extend both legs to the ceiling and reach up as far as you can on your right leg. Pull it in for two short pulses and then switch legs. Be sure to climb up your leg and not pull it towards you as you complete 5-7 repetitions. 

CRISS CROSS

Keep your head lifted, bring your knees to your chest. Extend your left leg out to 45-degree angle and twist towards the bent right knee. Switch sides. Aim for 5-7 repetitions on both sides and be sure to keep your shoulder blades off the mat. 

LOWER LIFT

From Criss Cross, keep your head up and place your hands at the base of your neck. Extend both legs up to the ceiling. Slowly lower legs to a 45-degree angle. Then, return legs to a 90-degree angle. Aim for 5-7 repetitions.

FRONT SUPPORT

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. Inhale and lower for a Pilates pushup. Repeat for two more times. Exhale fully to return to the plank position. Complete 2 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. That’s one rep. Attempt to complete 3 repetitions to end this Pilates routine. 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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