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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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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How to prepare for your first Pilates session

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.

New to Pilates? Keep reading to find out exactly what you need to know for your first session.

WHAT IS PILATES?

Pilates is a form of exercise that was developed in the early 20th century by Joseph Pilates. He called his method Contrology which refers to the way the exercises encourage the use of the mind to control the muscles. These exercises focus on awareness of breath, alignment of the spine, and strength of the core postural muscles.

WHAT ARE THE BENEFITS OF PILATES?

There are many benefits to Pilates that may include improved core strength; increased flexibility and strength; and improved posture, balance and stability; flatten belly and toned body; and increased well-being and state of mind.

WHAT SHOULD I WEAR?

During your Pilates practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need a great “sticky” mat for practice. A sticky mat is an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

WHAT'S A PILATES SESSION LIKE?

During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments. During your sessions, feel free to speak up and ask questions like “Where should I feel the work?” or “How can I relieve the tension in my neck?” You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your instructor for a modification. She should have multiple options that are safe and effective.

SHOULD I TALK TO MY INSTRUCTOR ABOUT MY HEALTH?

Do you have an injury or a physical condition such as pregnancy, high blood pressure or recent surgery that might affect your ability to practice? You may feel that those issues are private but your teacher needs to know to guide you through a session safely by offering modifications to avoid putting stress on the affected area.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE PILATES?

Two to three times per week is recommended. When practiced consistently, benefits of Pilates may include a refreshing mind-body workout, development of strong core muscles, improved posture, increased flexibility, and decreased stress.

WHAT IF I NEED TO RESCHEDULE?

In honor of your time and your instructor’s, please be on time and ready to workout at the time of the appointment. If you need to reschedule an appointment, please do so as soon as you can.

WHAT ELSE DO I NEED TO KNOW?

Pilates is not suited for everyone. Before practicing Pilates, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice Pilates, remember these tips for practicing safely.

First, breath is an important part of your Pilates practice. It involves inhaling through your nose and exhaling through your mouth. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breath at any point during your workout. As you inhale, breathe in slowly and allow the air to fill the upper part of your chest to your ribs to your lower back. Take care to inhale without allowing your chest or shoulders to rise. As you exhale, let go of the breath with control. You can also try to practice this breathing exercise off the mat when you have a moment while driving in traffic, working at your desk or taking the dog for a walk.

Many beginners unknowingly limit their breathing when they become tense in their upper body and face. Shoulder and facial tension can limit complete exhalations, preventing you from expelling carbon dioxide. You'll be less efficient and tire much faster. Holding your breath can also raise blood pressure and, as a result, you may feel lightheaded or even pass out.

Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification. Ask your instructor for a modification if you feel a pose is too strenuous. She should have multiple options that are safe and effective.

Second, neutral spine is the natural position of the spine when the body is in proper alignment. To find neutral spine, lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and as you exhale push every back bone into the mat. Inhale and as you exhale and arch your back allowing for enough room to place your hands under your back. Again, exhale and imprint every bone into the mat. Inhale and arch your back. You will find neutral spine somewhere between these poses. When you’re in neutral spine, there will be only enough space for a grape or two or three fingers in the hollow space (also known as the “grape space”) under your lower back. Try to maintain neutral spine throughout your practice.

Third, the powerhouse primarily consists of your core postural muscles including your abdominal and back muscles. Lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and allow your belly button to drop towards your spine. Then, pull in your abdominal muscles and breathe normally. Your powerhouse should always be pulled in and up, in this way, like you’re trying to pull on a tight pair of jeans.

Finally, move only in a range of motion that you can control. For example, if you find that it is difficult to make large circles during the One Leg Circle exercise, try drawing small circles the size of a dinner plate on the ceiling.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your Pilates instructor for a modification. She should have several options for safe and effective practice.

That’s it! Follow these tips for safe and effective Pilates practice. If you have any other questions, feel free to reach out to me anytime.

Or let me know if you have gym class flashbacks too. Comment below or connect on Instagram and tell me all about it. I’d love to know!

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What is an infrared sauna blanket?

Self care has never been more important. It's not always easy to do but take small moments where you can. Making time for yourself is essential. Self care comes it many forms. Sometimes it’s calling your friend for a chat. Other times it’s taking your dog for a long walk. Or maybe it’s my preferred method - taking time to relax in an infrared sauna blanket. Sometimes I like to end my yoga practice in an infrared sauna blanket to encourage deeper relaxation and encourage restful sleep.

WHAT IS AN INFRARED SAUNA BLANKET?

You don’t have to visit a traditional spa to enjoy the benefits of an infrared sauna. An infrared sauna blanket is a portable device that allows you to enjoy an infrared sauna experience at home or on the go.

WHAT ARE THE BENEFITS OF AN INFRARED SAUNA BLANKET?

Far infrared rays may deliver a detoxifying sweat, relax your mind and body, and create healthy, glowing skin.

IS IT RIGHT FOR ME?

A sauna blanket isn’t for everyone. If you have any of the conditions listed in the user’s manual, speak with your doctor to determine if a sauna blanket is right for you.

HOW DO I PREPARE FOR A SESSION?

Make sure to read the user’s manual and follow the safety instructions. Also, be sure to hydrate before your session. Drink plenty of water. You may like to drink a bit more than usual throughout the day before a session.

WHAT DO I WEAR IN A SAUNA BLANKET?

Wear long sleeves, long pants, and socks. I know it seems a bit odd to cover yourself completely in a sauna but remember this is not a traditional sauna. The coils in the blanket will lay close to your skin and can become very hot. For extra protection and comfort, you can place a cotton towel between you and the blanket.

Heat can excite melanocytes (cells in the skin and eyes that produce and contain the pigment called melanin), causing hyperpigmentation (a condition in which patches of skin become darker in color). Covering your skin will prevent skin discoloration if you are prone to hyperpigmentation.

Wearing clothes in the sauna blanket also gives the sweat a place to goso that it doesn’t form a puddle in the blanket. I suggest wearing breathable, cotton clothing like loose-fitting cotton pajamas. And don’t forget your socks! Your feet should also be covered because the heat on your feet is unbearable.

WHERE DO I USE IT?

You can place the sauna blanket on any flat, heat-resistant surface such as a yoga mat, bed, or couch. The surface of the blanket becomes warm while in use so do not place it on latex, synthetic, or flammable materials. Also, keep children and pets away from this electrical device during your session. Before you begin, make sure you’re comfortable. you’ll be there for up to 50 minutes. Grab a pillow for your head and an audiobook to keep you company.

HOW DO I USE A SAUNA BLANKET?

Start on a lower setting of 4 or 5 and, through several sessions, slowly work up to a higher setting of 7 or 8 if desired. You can still reap the benefits of the sauna blanket on a low setting. I often use it on a setting of 2 or 3 to relax my muscles and skip all the sweating.

Make sure that you can comfortably exit the blanket before you begin your session.

HOW DO I CLEAN A SAUNA BLANKET?

When you’re ready to jump out, just wipe the blanket with an anti-bacterial wipe and leave it open so that it can cool down for 30 minutes before you fold it up and store it.

So that’s everything I wish I had known before my first sauna blanket session.

If you’re looking for me, you know where I’ll be relaxing.

The HigherDOSE Infrared Sauna Blanket increases the body’s thermal energy and promotes a temporary increase in blood flow. As you relax in the gentle infrared heat your body is hard at work producing sweat, pumping blood, and burning calories.

Infrared also provides an uplifting sensation. The result? A healthy, rejuvenating experience that leaves you feeling euphoric. It is the perfect option to stay healthy at home, and pays for itself in just a few sessions.

Potential benefits include:

• Relaxation

• Less pain and soreness

• Encourages restful sleep

• Glowing skin

• Promotes a temporary increase of blood circulation

Want to try an infrared sauna blanket too? Try the HigherDOSE Infrared Sauna Blanket.

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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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How do you handle setbacks?

You've promised yourself you'll keep up your fitness regime, but don't get around to going to the gym or find other things take priority. Does this sound familiar?

Setbacks are common in any practice. A difficult pregnancy, an injury, illness, or an emotional upset can take the steam out of your practice. There are times, too, when life just gets in the way. With all that you have to do — children to raise, aging parents to care for, jobs and chores to do, committing to practice isn't always easy but even those of us with lapses of months or even years can make a successful return to the mat. By taking time to examine the reasons you stopped and your motivations for returning, you can ensure that this time around, your practice remains a permanent part of your life. 

If it's been a while since you've seen your mat, try the following:

• Identify and address your reasons for having left so those same issues won't thwart your attempts to return.

• Make adjustments. If a major life change precipitated the end of your routine, you may have to make significant alterations to succeed at a new start.

• Do not skip a scheduled workout. It’s a slippery slope. You skip one and soon you begin to miss two or three. Then, you’re not working out at all. 

• Plan your workouts in advance and make sure you have a contingency plan for bad weather and unscheduled meetings. You're more likely to work out if you have strategies to overcome obstacles.

• Jot down the details of your workouts. Note what works for you and what doesn’t, modify accordingly so that you will continue to work out consistently. Use the positive results as motivation.

• Set goals. Once you've explored your history, you can begin to specify your present intentions.

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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Blame your friends

A study, published in the New England Journal of Medicine, of 12,067 people followed for more than thirty years found that people were at a greater risk of becoming obese when a close friend became obese. Researchers report that obesity can spread from person to person much like a virus. Moreover, it did not even matter if the friend was hundreds of miles away, the influence remained. The greatest influence was between close, mutual friends. If one became obese, the other had a 171 percent increased chance of becoming obese, too.

Don't worry. I’m not saying you should make new friends or avoid certain people. However, it is important to recognize how our social networks influence our perceptions and our healthy lifestyles. For more information about the study, read the summary article and view the explanatory video.

There's good news too. Investigators say that the same effect seemed to occur for weight loss. So, if you find yourself packing on the pounds, just blame your friends or better yet share this blog post with them.

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Increase your flexibility with yoga

There’s an older man in my neighborhood who picks up trash on his walks. He usually uses a trash pickup tool to reach trash on the ground.

One day, I noticed that he didn’t have the tool. When he bent over to pick up a piece of trash, he didn’t have the range of motion he needed and he toppled over. Into the street! As a city bus approached!

He was unable to stand up on his own.

He was so embarrassed. He was still embarrassed days later when I passed him on the street.

Here’s what I learned from this:

1. Flexibility and balance are important as we age.

2. Don’t let embarrassment prevent you from accepting help when you need it and don’t let fear stand between you and the life that you want.

3. It’s never too late to increase your flexibility and improve your balance.

When it comes to improving your flexibility, you’ve probably been scrolling through Instagram looking for workout inspiration. You’ve been admiring all those cool yoga accounts but feel too intimidated by the gravity-defying yoga poses. You feel unmotivated, tired, and you don’t know where to begin. Or maybe, you’re already practicing yoga and want to advance in your practice but aren’t able to keep a consistent practice.

Here are a few tips to increase flexibility with ease:

1. Consider why you want to improve flexibility and why you struggle increase it. There are many reasons why we struggle to increase flexibility including bone shape, body proportion, body awareness, intention, strength and length of tissue, past injuries, genetics, and lifestyle. Good news! The reasons why we struggle are also the things that can help us improve our flexibility. For example, you can’t change the shape of your bones but you can change the angle of the bone so that you can more easily enter a yoga pose. For instance, in Half Pigeon pose, if it’s difficult for your front leg to be parallel with the mat, try bringing it closer to your body.

2. Consider your body’s shape. As beginner yoga practitioner, I struggled to find examples of others who looked like me. I researched different poses and did not find anyone who looked like me or had my body type. Without this information, it was sometimes difficult to know how to get into a pose or what my body would look like in the pose. Consider you body’s proportion and that you may like to make more space for yourself in a pose so that the pose is comfortable for you, you enjoy your practice, and you continue to practice. It’s okay to enter a pose differently than others. For instance, instead of keeping your knees together in child’s pose, consider doing this pose with your knees far apart. It’s okay to enter a pose differently than others

3. Be consistent and practice your stretches every day. Start with a few minutes and work up to an hour or more. Try doing these stretches after a workout or while watching TV. Try these yoga stretches: crescent lunge, malasana, wide legged forward fold, half pigeon and double pigeon, and standing and seated forward fold.

4. Commit to working with a professional fitness instructor or stretch coach to help you reach your goals. I’m working on front splits. I’ve tried to work on this on my own in the past but just haven’t been able to get to where I want to be on my own. I realized I need a little help from an expert so I committed to working with a stretch coach. It’s not always easy to admit when you need support but occasionally we all need help. It was not easy but, after just one session, I was able do things I haven’t ever been able to do. I visibly progressed in just two hours!

Random classes aren’t going to work. One day, you’re on YouTube. Another day, you’re on Pinterest. On another day, you’re doing your saved Instagram or Facebook workouts. You don’t need to do everything. To get the results you want, you’ll need to focus your efforts on the right things. Try a proven method rather than a series random of workout videos that will not get you the result that you’re looking for. You need a structured plan and one-on-one support.

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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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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How to stay healthy while traveling

This summer will be the busiest travel season ever as Europe is expected to relax restrictions, mask mandates are falling in the United States, and borders are reopening to welcome back international tourism. Most Americans are expected to travel this summer.

But for many us, traveling can mean a disruption to our health and fitness plans.

Here are a few travel tips to help you travel like a fitness professional and workout accessories you can take on vacation to make things a bit easier to maintain a consistent workout routine while away from home.

1. Seek out an airport gym or wellness center. See if the airports you’re traveling to offer exercise classes you can take before or after your flight.  Many also have yoga rooms.

2. Avoid airport pitfalls by eating before you arrive and packing snacks. Unfortunately, not every city will offer healthful, plant-based options, so it's best to bring your own snacks. Nuts, dried fruit, trail mix, and granola bars are great snack options to have on hand. Remember, you never want to decide what to eat when you're hungry because it can only result in poor choices and regret.

3. Stay hydrated when traveling. Carry a water bottle with you and drink plenty of water on the plane. Many airports offer water bottle refill stations so that you can fill up before or after you board your flight.

4. Find a health-conscious hotel. Book a fitness-friendly and health-conscious hotel that offers loaner gear, so there’s no need to bring yours. They may also offer fresh fruit, running concierges, personal trainers, workout clothes, and gyms with phenomenal equipment, earbuds, and cold towels.

5. Use the city as your exercise partner. While it's easy to call a taxi or get an Uber, walking or biking around town is a great way to get in a simple yet effective exercise session. Also, if you’re not in a hurry, try getting off one metro or bus stop early to get a few steps in on the way to your destination. This tip is one of the easiest methods to squeeze in a bit of exercise into your day.

6. Meet new people. Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. Sign up for a local Pilates or yoga studio or join a local running club for a city tour.

7. Visit a local grocery store or farmer’s market for healthy, nutritious options. Look up grocery stores or markets that sell healthy food. It’s also a fun opportunity to explore the different foods the city has to offer. When in Rome, right?

8. Take online exercise classes. The pandemic has encouraged more fitness instructors to offer sessions online through streaming services. With these classes, you can quickly get a workout right in your hotel room.

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What to know about yoga for beginners

Ready to start an at-home yoga practice?

Don't worry. I got you! Find out how to setup a home practice, prepare for your next session, and practice safely with the tips below.

I've laid it all out for you with frequently asked questions from new clients and tips to help you prepare for and get the most out of your at-home yoga sessions.

HOW CAN I DO YOGA AT HOME?

When I started practicing yoga, I watched the same DVD over and over again until I was ready to commit to a studio and an instructor. With consistent practice, your practice will advance. The DVD workout remains the same but your practice will progress. If you want to practice at home, an online course or membership is a great alternative.

WHAT SHOULD I WEAR?

During your yoga practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

SHOULD I USE A THIN (3MM) OR THICK (5MM) MAT?

This is a personal decision and largely depends on your preferences. For example, I prefer a 1.5mm travel mat when traveling but prefer to practice on a 5mm when working out at home, practicing salt yoga, or practicing outdoors on uneven surface.

A 3mm mat is a great entry-level mat and is widely available in many stores. If you’re just starting out, begin with a mat like this. Note what you like and don’t like as you practice on this mat. Consider things like cushioning, grip, durability and performance. These mat features come at a premium cost so take time to practice on the standard size mat and learn more about your practice and mat preferences before splurging on a mat with additional features.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE?

Three to four times per week is recommended. When practiced consistently, benefits of yoga may include a refreshing mind-body workout, improved balance, increased strength and flexibility, and decreased stress.

SHOULD I AVOID YOGA DURING MY PERIOD?

You can do any exercise you like during your period. This is a personal decision and largely depends on your comfort level. Some women prefer to avoid inversions and supine positions. Listen to your body and discover what works best for you. This may also be a great time to explore different workouts and modifications.

WHAT IS THE BEST WAY FOR SOMEONE OVER 50 TO START YOGA?

You can enjoy yoga at any age. If you haven’t found a style you prefer yet, try several different styles to what works best for you. During class, remember to take the class at your own pace and make modifications to poses to best suit you. These are two things that all yogis practitioners - no matter their age or style of yoga they practice - must be mindful of.

WHAT ELSE DO I NEED TO KNOW?

Yoga is not suited for everyone. Before practicing, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice yoga, remember these tips for practicing safely.

1. Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification.

2. Move only in a range of motion that you can control.

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. As you advance in your practice, focus on foundational poses. Foundational poses 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.

5. Take you 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.

6. 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.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, stop and consult your health care provider.

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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