Welcome to Soda City Pop-Up Studio in Columbia, SC

The fitness industry has changed so much since I started teaching 18 years ago. It changed even more during COVID quarantine. And it continues to change to adapt to balance convenience and connection and meet diverse needs of clients.

As my clients feel safe again in public spaces again and crave social connection, my services have also changed. I’m welcoming back in-person classes … in my new studio!

This studio in the BullStreet District of Columbia, SC will allow me to continue to serve busy women and help them workout consistently and reclaim their health with ease.

I’m on a mission to make sure that more women know that exercise and a plant-based diet can prevent many chronic lifestyle diseases and leading causes of death in the United States - a must-know for women in sedentary roles. And if you have a chronic disease, I want you to know that it’s not hopeless. You can live a long, healthy and active life.

I can now provide a safe and welcoming space that clients desire. Pilates and yoga are practiced by many different people with different body types and that diversity should be welcomed, visible and celebrated so that everyone feels welcome.

Not only are we going to be able to meet in person but this studio opening will also allow me lower prices for in-person and virtual sessions.

If you’ve wanted to work with me now is the time to lock in the lowest price before the price raises in 2025.

I hope this is a place where many women find their studio home in person or virtually, workout consistently, and live their healthiest lives.

You can look forward to:

• In-person, live-streamed, and subscription-based classes

• Short, flexible workouts that fit into your busy schedule

• Beginner-friendly, low-impact, and accessible workouts for all fitness levels

• Personalized feedback to tailor your experience

• Monthly live events to provide value beyond the workouts

• Chronic disease prevention

• Mindfulness, breathing techniques, stress relief, and mental health support

• Supportive, empowering community where women connect, share goals, and celebrate progress.

Ready to join me in studio or online? Book a session today.

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How to find time to exercise

Are you a busy professional woman struggling to stay consistent with your workout routine? If that’s you, your days are probably packed with meetings, deadlines, and endless to-do lists. In the midst of your demanding schedule, carving out time for a workout can be a challenge. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Neglecting your fitness can have serious consequences. It affects your physical health, mental wellbeing, productivity, and overall quality of life. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

So, what’s the solution? How can you find the time to workout consistently? Here are a few strategies to fit exercise into your busy schedule.

1. Prioritize your health. Consider working out early in the morning before the day starts and other responsibilities take priority. Morning workouts can boost your energy and focus for the day ahead.

2. Schedule your workouts. Treat your workouts like important meetings or deadlines. Schedule them into your calendar just like you would for any other crucial task. If it’s in your schedule, you’re more likely to stick to it.

3. Incorporate physical activity into your daily routine. Find ways to integrate physical activity into your everyday tasks. Take the stairs instead of the elevator, walk or bike to work, or exercise while watching TV.

4. Get social. Invite friends or colleagues to join you for a workout. Group fitness classes or casual outdoor activities can double as social time.

5. Make use of technology. Fitness apps and online workout programs offer flexible solutions that can fit any schedule and can be done at home, allowing you to workout in the comfort and convenience of your home.

6. Set realistic goals and track your progress. Set fitness goals and monitor your progress. Having a clear target and tracking your improvements can keep you motivated and accountable.

Regular exercise will help manage stress, improve mental clarity, and increase your physical health, leading to a more balanced and fulfilling lifestyle. By prioritizing your fitness and implementing these strategies, you’ll discover a life where exercise seamlessly integrates into your busy schedule, enhancing your productivity and overall wellbeing.

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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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Ten common myths about yoga

Yoga has been embraced by millions for its physical and mental benefits. Yet, despite its popularity, there are still numerous myths and misconceptions surrounding this ancient practice. Let’s set the record straight about 10 myths about yoga.

1. Yoga is only for flexible people.

One of the most common myths about yoga is that it requires a high level of flexibility. In reality, yoga is about meeting yourself where you are and gradually working on your flexibility over time. Many yoga poses can be adapted to fit your current level of flexibility, and the practice itself can help you increase it. Flexibility is a benefit of yoga, not a prerequisite.

2. You have to be a vegan or vegetarian to do yoga.

While many yogis choose plant-based diets for personal or ethical reasons, yoga itself does not mandate any specific dietary restrictions. You don't need to follow a specific diet to practice yoga. The core of yoga is about cultivating a balanced and mindful approach to life, and this includes dietary choices.

3. Yoga is just about stretching.

Yoga is often thought of as a series of stretches, but it encompasses much more than that. Yoga combines physical postures (asanas), breathing techniques (pranayama), meditation, and ethical principles to promote your overall wellbeing. While stretching is an important component, yoga also focuses on strength, balance, and mental clarity.

4. Yoga is a religion.

Yoga is not a religion. Its roots are in ancient Indian philosophy, and while it has spiritual aspects, it is not tied to any particular religion. Many people use yoga as a tool for personal growth and self discovery, regardless of their religious background.

5. You need to be young to practice yoga.

Yoga is accessible to people of all ages. The practice can be modified to suit different age groups and physical abilities. In fact, many yoga studios offer classes specifically designed for seniors or those with limited mobility. Yoga’s adaptability makes it a valuable practice for enhancing health and wellness at any stage of life.

6. Yoga is too easy to be a real workout.

While some styles of yoga may seem gentle, many are physically demanding and can provide a substantial workout. Vinyasa, Power Yoga, and Ashtanga are examples of more intense styles that build strength and endurance. The intensity of a yoga practice can be adjusted based on your fitness goals and level.

7. You have to be fit to start yoga.

Yoga welcomes beginners at any fitness level. The beauty of yoga is that it can be tailored to suit your current physical condition and goals. In fact, starting yoga can be a wonderful way to improve your fitness level, whether you’re looking to increase strength, flexibility, or overall wellness.

8. Yoga is only for women.

This stereotype is slowly changing, but the myth that yoga is a predominantly female practice persists. Yoga is for everyone, regardless of gender. Many men find yoga to be an excellent complement to their fitness routines.

9. You have to meditate for hours to benefit from yoga.

Meditation is an integral part of yoga, but you don’t need to meditate for hours to experience its benefits. Even a few minutes of meditation can help calm the mind and improve focus. Yoga practice itself often incorporates shorter periods of mindfulness and relaxation, making it accessible even for those with busy schedules.

10. Yoga is just a trend.

Yoga has been practiced for thousands of years, far longer than most modern fitness trends. Its enduring presence and adaptability are testaments to its value and effectiveness.

Understanding the truth behind these myths can help you approach yoga with a clearer perspective and an open mind. Yoga can benefit people of all backgrounds, ages, and fitness levels whether you’re a seasoned yogi or someone considering your first class.

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Take the first step

Are you a busy professional woman struggling to stay consistent with your workout routine? You’re not alone. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

Here’s a practical and accessible solution: explore the benefits of yoga and Pilates. These low-impact exercises are perfect for busy schedules, improved posture, stress relief, and increased strength without requiring extensive time commitments. To help you get started, I invite you to check out my YouTube channel. It’s packed with answers to frequently asked questions and provides clear, concise guidance. Whether you’re looking for quick routines or general advice, you’ll find valuable resources to help integrate yoga and Pilates into your routine effortlessly.

With consistent yoga and Pilates practices, you’ll experience reduced stress, improved posture, and enhanced overall wellbeing. Your workdays will become more productive, and you’ll approach each challenge with a renewed sense of vigor. By making a small commitment to your wellness now, you’re setting yourself up for a healthier, more fulfilling future.

Take the first step towards a consistent workout routine by exploring the resources available on my YouTube channel.

Here are a few frequently asked questions:

• Is a 3mm or 5mm yoga mat better?

• Why can’t I do roll up in Pilates?

• Which is better: yoga or Pilates?

Got a question for me? Ask me.

Let’s make wellness a seamless part of your life —because you deserve to thrive, not just survive.

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10 common myths about Pilates

Pilates is a low-impact exercise system that has gained widespread popularity for its focus on core strength, flexibility, and overall body alignment. Despite its benefits and growing acceptance, several myths about Pilates persist. Let’s dive into ten common myths about Pilates and set the record straight.

1. Pilates is just for women.

A common myth is that Pilates is an exercise for women. In reality, Pilates is suitable for everyone. Many male athletes and fitness enthusiasts use Pilates to improve their strength, flexibility, and overall performance. The practice’s focus on core strength and alignment benefits everyone.

2. Pilates is only for the super fit.

Pilates is often perceived as a workout for only the fit and flexible, but this couldn’t be further from the truth. Pilates exercises can be modified to suit various fitness levels and abilities. Whether you’re a beginner or an advanced practitioner, there are exercises and modifications that can help you progress at your own pace.

3. You need special equipment to do Pilates.

While Pilates is well-known for its use of specialized equipment like the Reformer, it can also be practiced using just a mat and your body weight. Many effective Pilates exercises are performed on the floor and can be done at home or in a gym setting. The equipment enhances the practice but is not a requirement.

4. Pilates is just a fancier way to do crunches.

Contrary to popular belief, Pilates is much more than just an elaborate form of crunches. While Pilates does focus on core strength, it also emphasizes overall body alignment, flexibility, and coordination. The exercises work on stabilizing and strengthening the entire body, not just the abdominal muscles.

5. Pilates is too easy and doesn’t provide a good workout.

Some people perceive Pilates as too gentle to be an effective workout. However, Pilates can be highly challenging, especially when performed correctly and with proper form. Pilates can also build strength, improve balance, and increase flexibility, making it a comprehensive workout.

6. Pilates is only for flexibility.

Although flexibility is one of the benefits of Pilates, it is not the sole focus. Pilates also enhances core strength, muscular endurance, balance, and coordination. The practice addresses various aspects of fitness and helps create a well-rounded exercise routine.

7. Pilates is not a good workout for weight loss.

Pilates alone may not be the most intense calorie-burning workout, but it can be an effective part of a comprehensive fitness program. When combined with cardiovascular exercise and a balanced diet, Pilates can contribute to overall weight loss and body conditioning by building lean muscle and improving posture.

8. Pilates is a new fitness trend.

While Pilates has gained modern popularity, it is not a new fitness trend. Developed by Joseph Pilates in the early 20th century, this exercise method has a long history. Its principles and techniques have stood the test of time and continue to be relevant in today’s fitness world.

9. Pilates is only for people with back pain.

While Pilates is known for its benefits in relieving and preventing back pain, it is not limited to those with back issues. Pilates is beneficial for a wide range of individuals, including those looking to improve their athletic performance, enhance posture, or simply engage in a balanced exercise routine.

10. You have to be perfectly coordinated to do Pilates.

Pilates requires focus and precision, but you don’t need to be a coordination expert to start. Like any physical practice, Pilates takes time to master. Beginners may find some exercises challenging at first, but with practice and proper instruction, coordination and technique will improve.

Pilates is an effective exercise method that offers a range of benefits, from improved core strength and flexibility to better posture and overall body awareness. By dispelling these common myths, we hope to encourage more people to explore and enjoy the many advantages of Pilates. Whether you’re a seasoned athlete or new to fitness, Pilates has something to offer for everyone. So, roll out your mat and give it a try—you might find that it’s exactly what you’ve been looking for in your fitness journey.

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Pilates vs. yoga

If you’ve ever wondered about the difference between Pilates and yoga, you’re not alone. Both are popular fitness practices that emphasize body awareness and overall wellbeing, but they have distinct approaches and benefits. Here’s a straightforward look at what each practice involves and how they compare.

What Is Pilates?

Pilates is a form of exercise developed by Joseph Pilates in the early 20th century. It focuses on strengthening the core muscles—those in your abdomen, lower back, and hips—to improve your posture, balance, and flexibility. Pilates exercises can be done on a mat or with specialized equipment. The exercises emphasize controlled movements and proper alignment to build strength and stability.

Key Features of Pilates

• Core Focus: Strengthens your abdominal and lower back muscles.

• Controlled Movements: Emphasizes precise, controlled motions to engage the muscles effectively.

• Equipment: Uses specialized equipment like the reformer, which uses springs and pulleys to add resistance, though many exercises can be done on a mat.

• Muscle Balance: Aims to develop balanced muscle strength and flexibility.

What Is Yoga?

Yoga is an ancient practice that originated in India thousands of years ago. It combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall health and wellbeing. Yoga is not just about physical fitness but also about achieving a sense of mental clarity and relaxation.

There are many styles of yoga, ranging from gentle practices like Hatha yoga to more vigorous styles like Vinyasa or Ashtanga. Each style has its focus, but all involve stretching, breathing, and mindfulness.

Key Features of Yoga

• Mind-Body Connection: Integrates physical postures with breath control and meditation.

• Variety of Styles: Includes many different approaches, from gentle and restorative to dynamic and challenging.

• Flexibility and Strength: Enhances overall flexibility, balance, and strength.

• Mental Wellness: Focuses on relaxation, stress reduction, and mental clarity.

Comparing Pilates and Yoga

Focus and Goals

Pilates primarily targets the core muscles and aims to improve strength, stability, and posture.

Yoga encompasses a broader approach, including physical postures, breathing techniques, and meditation for overall wellbeing and mental calm.

Approach to Movement

Pilates emphasizes controlled, precise movements and often uses equipment to add resistance.

Yoga includes a wide range of postures and styles, focusing on flow and breathing, with less emphasis on resistance equipment.

Equipment

Pilates often involves specialized equipment like the reformer, though mat-based exercises are also common.

Yoga primarily uses a mat and sometimes props like blocks or straps to assist with poses.

Mental Component

Pilates has a minimal focus on meditation or mindfulness, concentrating more on physical conditioning.

Yoga integrates meditation and breathwork, aiming to connect the body and mind and promote mental relaxation.

Intensity and Adaptability

Pilates can be highly effective and challenging, especially with advanced exercises and equipment.

Yoga offers a range of intensity levels, from gentle and restorative to vigorous, making it adaptable to different fitness levels and goals.

Which Is Right for You?

Choosing between Pilates and yoga depends on your personal fitness goals and preferences. If you’re looking for a practice that focuses on core strength, stability, and controlled movements, Pilates might be your best fit. On the other hand, if you want a practice that combines physical exercise with relaxation and mindfulness, yoga could be a better choice.

Many people find that incorporating both Pilates and yoga into their routines provides a balanced approach to fitness and wellbeing. Ultimately, the best way to determine what works for you is to try each practice and see which resonates with your goals and lifestyle.

Whether you choose Pilates, yoga, or both, you’re investing in your health and wellbeing. Each practice offers unique benefits and can complement your overall fitness journey.

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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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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

🔥 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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