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Practice Human, New York, NY (2025)

12/20/2024

Play the long game. Eat the pie. Be swept along by life.

12/18/2024

I was watching. It was fine. Perfectly safe and got the job done.

This scenario could apply to lots of things: Learning a new skill, taking a shot at something you haven’t attempted in a while, creative process, problem solving, learning, relationships.

In the rehab space, I find that what people need most is something they aren’t always granted: Space to explore.

Nothing will be perfect in the beginning. There will be lots of experimentation, learning by feel, trial and error, things feeling weird in your body, messy reps. It’s all part of the process.

Are we conditioned in some settings to expect judgement and correction at every turn? Do you sometimes feel like that? Maybe we could all benefit from doing more things “like nobody’s watching.”

Clinicians and folks who coach movement, perhaps we can allow more space for learning to unfold? Watching while holding questions and giving fewer answers✨

12/02/2024

We can have it all. Strength and cardio conditioning.

Both are necessary for general health and well-rounded fitness gains. They support each other beautifully when combined in appropriate intensities and volumes throughout the week.

In Suzan’s case, we can even make it work within the physical demands of a movement teacher / personal trainer’s work schedule.

It can take a bit of zhuzhing to get the ratios right!

Among active people, I often see two scenarios:

(a) Doing too much high intensity everything for too long a duration without enough recovery. Over time, this is not sustainable. It leads to low performance, feeling pretty sh*tty, and maximum risk of injury with little reward.

(b) Spending an enormous amount of time on low intensity exercise. Not ever pushing hard enough to drive positive adaptation. This is living in Plateau Land. Worse than plateauing, the cold hard truth is that it isn’t going to keep pace with age related declines in fitness. I said what I said 😏

If you’re a woman over 40 who’s ready to get serious about figuring out your fitness for the long haul, The Slow Cooker is for you.

I’m opening up a new 20-week basics cycle in January. It’s all online with twice-weekly Zoom support.

Learn the hows and whys of training yourself for life.

The basics of strength and conditioning are pretty straightforward. And they don’t change much. I want you to keep going well beyond 20 weeks. After completing the cycle synchronously with your cohort, you’ll have lifetime (my lifetime) access to the course materials.

👉Link in my bio to add your name to the waitlist and see all the details.

Get on that waitlist quick because I’ll be sending out free tutorials for getting started right now. Before the new year.

🔑✨ Because building a sustainable fitness program is about behavior change above all else. Start building habits now, in December, that will help you hit the ground running (figuratively or literally!) when the calendar page turns.

11/26/2024

Sometimes I record a podcast interview and then it takes me a while between recording and editing to have a listen back. Wow when I finally listened to this talk with Dr. Leah Humphries, I was so inspired!

The gears in my brain are turning with lots of ides about helping people find ways of incorporating exercise into everyday life. I’m reflecting on the elements that make physical activity meaningful through various stages of life.
leahhumphries thank you for a lively and illuminating discussion 🤩

Y’all give Leah a follow here on IG and tap the link in my bio to hear the whole episode.

11/09/2024

Sharing today, a short piece of writing about starling flock formation. I first discovered this idea in Adrienne Maree Brown’s book, Emergent Strategy.

One small thing I can offer this weekend is an invitation to unwind a bit of tension, breathe, and settle into some feel-good movement.

🖤 It’s me, doing my thing, with my closest neighbors 🖤

Please join as my guest, a workshop I’m teaching as part of my monthly online membership. We’ll focus on calming down achy tight feelings in the neck, shoulders, and upper back.

This Sunday, Nov 10th, 9:30-10:30am EST. DM me for the Zoom link to join live, or to request the replay video link if you’re not available at this time.

11/03/2024

As we speed toward the end of the year, the demands on our time and energy can produce overwhelm. The time we would normally dedicate to movement and exercise is often one of the first things to be cut down or eliminated entirely.

Ironically, this happens at the same time we could be leaning on our workout sessions for mental clarity, emotional fortitude, feeling grounded or burning off steam.

More is not better. Better is better.

And of course, anything is better than nothing.

Keep it short and sweet, my friends. 20-25 minutes of high quality work is a major win. Doing this 2-3 times a week with consistency is life changing.

⚡️🖤⚡️

10/19/2024

Thoughts on running slower

It’s an art

For me it’s a practice not unlike meditation

I feel really fu***ng good when I train this way

10/05/2024

Starting something new?

Will it feel hard? Yep.

Awkward? Absolutely.

Will you feel like a fraud and a failure and want to give up immediately? Wouldn’t be the first time anyone’s had this problem.

We all just out here putting in some messy reps. And running the windy piers with some messy hair 😳

This is a photo from a year ago, back when I still considered myself a beginner runner. People ask me all the time about how I got started running. The answer: A few tiny steps. A lot of messy reps, done again and again and again at regular intervals.

A little bit often = a lot.

It doesn’t have to feel awesome. It probably will feel awkward and uncomfortable for a while until one day it finally “clicks.” How long will that take? As long as it takes + probably longer than you think.

👉 Here’s where I suggest people start:

Go out for a walk. Pick up your pace to a light jog for 20 steps. Yeah, you read that right, 20 steps. Count each foot landing, right, left, right, left to 20 and then walk again for as long as you want. Repeat this a few times on one outing. Do it 2-3 times a week for a couple weeks and then gradually add more time jogging… 30 seconds, 1 minute, 2 minutes. Walking in between.

I absolutely could not believe what was happening about 2 years ago—the first day I ran 1 mile straight without stopping to walk (first time ever in my life at age 40). There were a lot of weeks of 0.2 and 0.5 mile stretches with walking in between leading up to that milestone.

Earlier this year, I ran a half marathon.

⚡️TLDR: Trust in the process. Get out there and put in a few messy reps today. This can apply to literally anything. Here + now + doing the thing is the only way. GO!⚡️

10/03/2024

Muscle mass is a powerhouse of metabolic health, musculoskeletal resilience, aging with independence, and generally feeling like a badass.

Along with building a nice big cardio engine (more on that part soon), 20-30 minutes of strength training, 2-3 times a week is one of the best investments you can make for your longevity and sustainability of meaningful activity.

What are you doing to grow your muscle savings account? 💪🤑

Today I did some heavy lat pulls and hamstring curls on my favorite machines at the gym (yes machines are just fine—more on that point soon too). In and out in under 15 minutes

09/28/2024

Since I started telling people about my virtual strength and conditioning program, The Slow Cooker, several folks have reached out to ask if I think it’s okay for them to join.

This question is usually framed as a confession that they haven’t been doing any exercise with weights or have had a long break from strength training, and a belief that they need to reach some baseline level before they can even begin.

I understand people’s hesitation. Truly, there are a million reasons people haven’t been picking up heavy weights and maintaining the habit for the past 2-3 decades of life.

But here’s the thing:

⚡️For women over 40 there is no time to waste.

⚡️There are no prerequisites for beginning strength training.

Where and how will beginners get stronger if not the very programs designed to teach them (from the very beginning) how to get stronger?

The time is now!

The health of your muscles and bones, and your ability to take care of yourself 20 years from now depends on it. Learn how to keep yourself strong and well conditioned for life.
💪🔥♥️

I’ve got a coupe spots left for anyone who wants to get cookin’ last minute.

We start this MONDAY!!

DM me if you want to know more. If it’s truly not gonna work this time around, we can get you set up on a waitlist for the next cycle in January 💌

09/15/2024

Join me for a 12 week online strength & conditioning program this fall. We get cooking September 30th!

I created The Slow Cooker for women ages 40+ who want to focus on general health, sustainability of activity, building bone and muscle mass, improving performance with osteoarthritis, and decreasing chronic pain.

We start from exactly where you stand today and take it SLOW. The reality is, results take time. With a well designed program and a bit of consistency, you’ll be amazed where you end up!

Best part is, this program teaches you how to train yourself for life 💪💥♥️

Deadline to sign up and save $200 is TODAY: Sunday, September 15th.

Hurry, I only have 4 (of 10) spots left in this inaugural small group.

Slow Cooker link in the bio linky-link thingy. Or comment “let’s get cooking” and I’ll DM you the link to learn more and sign up 💌

09/13/2024

This one is a longy y’all. Turns out I’ve got a lot to say and whew does it feel like a weight off my chest. Not just getting this off my chest, hoping to help get it off the chests of all the people who’ve expressed these hangups to me over the years. That’s a lot of chests!

Which one is keeping you frozen in your tracks?

For me it was number 3 for a long time. When I made things simpler and a whole lot heavier, I found out that more stable = more force = more stronger.

Ready to get started? Join me for The Slow Cooker, a 12 week strength and conditioning program that simplifies the starting point and teaches you how to train yourself for life.

Early deadline to sign up is this Sunday, Sept 15th. I have 4 spots (of 10) remaining in this fall’s small group cohort. We’re working together, entirely online, out of your home or local gym.

Link in my bio to learn more. Questions about your specific situation and goals? My DMs are open 💌

Practice Human

12/20/2024

12/18/2024

12/02/2024

11/26/2024

11/09/2024

11/03/2024

10/19/2024

10/05/2024

10/03/2024

09/28/2024

09/15/2024

09/13/2024

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm