Cathartic

Blast your favorite tunes and dance, or jump, move how you like to move. No one is watching but, if someone is, who cares. Release whatever you need to release. If during or at the end you are overcome with emotions, allow it to flow.

Movement is therapeutic. Movement is cathartic. Gift yourself the time to feel.

In today’s connected society, we are bombarded with information, too much at times, this information overload does not allow us to be still, sit with ourselves and just be.

Movement is beneficial for the “physical” but, more so for the mental aspect . This is a form of self-care.

Just my two cents.

Breathe my friends, breathe.

Do the Thing.

Stop second guessing yourself.

Go do the thing, you know, that “thing” you have been wanting to do.

What’s holding you back?

Our minds are powerful, push aside those limiting beliefs.

Taking a risk is scary but remaining frozen in time is worse.

We all have moments of self doubt, uncertainty, this is normal but don’t allow it to hold you hostage. We are all a work in progress.

Believe in yourself.

You got this!

Have a great day!

Time Waits on No One

Time waits on no one and life is busier than ever, but  let us not forget to stop  and appreciate the small things.

This year let us focus more on building and maintaining healthy relationships, self development, being healthy,  finding a form of exercise or movement practice that makes you feel good , laugh more.

Enjoying nature more, going for more walks, having actual conversations with each other, be present and enjoy the moment  when we are with family , learning new things, or revisiting a hobby you once enjoyed.

Enjoy life, eat the cake, take the trip, life is short.

Be well.

Change of Perspective

Injuries happen and the more active you are it is highly probable. If, you have a repeated injury, the possibility is there that you did not recover fully from the first one.

So, this time around the first goal is to focus on getting 100 percent better. Visit your PT and /or get right back on your rehab exercises, yes, you have to do your homework.

Another shift in mindset or perspective is to change the way you think about injuries.
What I mean by that is by thinking about the injury as more of a challenge that will make you stronger rather than a problem or a nuisance, mindset shift.

I am speaking from personal experience. changing my perspective has helped me deal with an injury.

In order to get better and stronger focusing on your recovery by making a plan is key. The longer you “sit still” the harder it is to recover. Start small, this takes diligence and consistent effort.

Remember, the goal is to get better, and moving with out pain is the focus. Be patient with my body and know that your body has your back but, sometimes it just needs a little extra TLC.

Being patient will help you to recover fully.

You come back stronger, in mind and body, knowing that you will be able to handle any injuries that may happen in future, whether its by an accident or whatever life throws at you.

Stick to the plan, there are no short cuts.

I am saying it again, with a shift in mindset/perspective the positive side of an injury, yes, I said a positive side, is to look at it as an opportunity to improve while keeping the goal in mind to getting a hundred percent better.

Stay open and pay attention to subtle shifts.

As always rooting for you.

Be well.

PS. Please let me know what you would like see/read more of.

Your coach.

Remember……

Every small step taken to achieve your goal is a step in the right direction. Every little bit counts, it all adds up.

There will be speed bumps on the way but, don’t give up just get right back on track and keep moving forward. Remember, progress not perfection.

Always cheering you on.

Have an amazing Monday.

Be well.

Free Flowing Movement

We all have those blah days, when things are not going according to plan.

When I feel like this I really have to give myself a “pep talk” and just get on my mat and move, or if i have the time take myself for a walk.

Today, I had one of those blah days. I knew I wanted to move but was not quite sure which exercise modality my body was craving. So, I turned on some chill music and allowed myself to just feel the music and move with it. I can tell you this, I felt a million times better than before I started.

This is just a reminder to let you know movement does not have to be structured.

Blast your music and feel the beat and let your body move.

This is the free flowing movement I did ( the video is sped up).

Giving myself some grace today.

Have an amazing Thursday.

Be well.

Stop and Smell the Flowers

If this past year has taught me anything, it is to slow down. Yes, sometimes we need to pause, take a few breaths, take it all in then move forward.

I know for me personally, I have shifted my mindset around many things but for this post, I am keeping it focused on my movement practice. I definitely used to be a “cardio bunny”. Not so much now, don’t get me wrong, I still love and do cardio, but on a gentler basis. #changeyourperspective

I have been doing a lot more walking and mobility work along with low impact strength training and as always Pilates and my signature classes.

My goal for myself and my clients is focused on Movement for Longevity. Movement that will keep you feeling strong and supported so you will be able to continue doing all the things you like to keep doing for years to come.

Slow down, smell the flowers and keep moving.

Be well.

Vegetable Stirfry Recipe

Give me all the veggies. I love a heavy on the vegetables stirfry, and I always make enough to last a few days

I like my meals hot and spicy and this dish definitely was. Below is the recipe, no measurements just ingredients.

You can add or take away as you like.

Ingredients

Veggies I used, cabbage, broccoli, carrots, snow peas, brussel sprouts, purple cabbage, endive and bok choy

Onion

Garlic

Cilantro,

Escallions

Chinese 5 Spice Powder

Soy sauce

Jamaican Scotch Bonnet Pepper

Black pepper

Ginger

Fresh Basil

Saute the onions ,garlic and ginger. Add the vegetables, stir for a bit. Add the soy sauce , cilantro, stir some more.:)

Sprinkle 5 spice powder, hot pepper and black pepper. Add the escallions (green onions) at the end .

Enjoy .

Serve it a long side your favorite protein.

Let me know if you try it.

Be Well.

Five things I do when I am having a bad day

We have all experienced these days at some time or another. I am going to keep this short and sweet.

1. I go for a walk. Sunshine and fresh air and appreciating the wonders of creation.

• 

• 

2. Turn up the volume and dance. Music will lift your mood.

3. Write it out. Journaling is a great way to work through issues or problems and journaling allows you to be fully present and aware of how you are feeling. Never underestimate the power of the pen.:)

4. Exercise, you knew this would be one of my coping strategies. The saying “movement is medicine” resonates with me and I have proven it to work and lift my mood.

• 

5. I will typically call my mom. You are never too old to need your mom. 🙂

What do you do when you are having a bad day? Please share in the comments.

I am always here cheering you on.

Be well.

Breakfast Edition

This quick simple breakfast was so refreshing after my walk.

I used siggis yogurt, mixed nuts and strawberries.

Create healthy habits, not restrictions.

Food is meant to be enjoyed. Eating a meal , whether you regard it as comfort food once in a while will not derail your healthy habits.

Let me say it again, ” Create healthy habits, not restrictions”.

I eat to nourish and fuel my body.

What is your favorite quick breakfast? Let me know in the comments.

Be well.