Your Wellness Journey

01/24/2026

https://www.instagram.com/reel/DT6TppvCoS-/?igsh=MmFxanNrNWk0YjFq

01/14/2026

This study doesn’t say exercise doesn’t matter—it does.
But it challenges the idea that movement alone can fix obesity.

Researchers found:
• Similar daily energy expenditure across populations
• Higher body fat linked to ultra-processed foods (5+ingredients)
• Diet playing a much larger role than inactivity

The takeaway?
Health isn’t about doing more—it’s about doing what actually works.

Fuel your body wisely. Move with intention. 🤍

01/04/2026

The internet is loud right now.

Everyone is telling you to jump into a 6 week weight loss challenge, go for a dry January, set your goals, pick your word, hit a 90 day high protein diet.. Detox…. OK you get it!

January in the fitness industry feels like the Super Bowl- full speed and all in.

Yet it’s winter.
A season that reminds us to pause, reflect, and move with intention.

Growth doesn’t have to be so loud. Finding the balance matters.

Whether you’re slowing down or already building momentum for 2026, reflection brings the clarity that leads to intentional, lasting growth. A few things worth reflecting on: According to the Chinese Zodiac, 2025 was a year of the snake. A year of shedding skin for fresh starts. A year to pause, listen and identify what no longer serves you. There was grief, relationships ended, end of life phases, shedding of skin, truth and change. 2025 the snake cleared your path.

2026 is the year of the horse. It’s about movement, new beginnings, time for forward momentum, freedom and transformation. It’s a year of alignment, truth, passion, flow, power and opportunity. 2026 the horse moves you forward.

The first step in achieving what you want is getting a clear and honest understanding of where actions, beliefs, habits or circumstances are not aligned with your true values, goals or wellbeing. This misalignment could be from a habit that is unhealthy to a career or relationship that doesn’t feel fulfilling. You can’t fix a problem you don’t acknowledge.

Now that you have reflected, it’s time to decide where to take aligned action. Not all or nothing-just intentional steps forward.

Going all in doesn’t feel aligned for me yet this year-and neither does overlooking the power of reflection just because the noise says to push harder.

Happy New Year! Here’s to 2026!

12/30/2025

Sit. With. It.
🖤 Pause and allow yourself time to think about, feel, or process something instead of reacting right away.
🖤Give emotions time to settle.
🖤 Think before making a decision.
• Letting information sink in
• Allowing clarity to come naturally
🖤 “ Sit With It” … is a suttle way of saying: slow down, be present, and don’t rush your response.

( I hope Oakley learns his life lessons as well … 😉.). 🤍

12/28/2025

https://www.instagram.com/reel/DS0o-GyFOEn/?igsh=cDR0MXp4aHU1NTAw

12/13/2025

https://www.instagram.com/reel/DSNnpOdE_Uc/?igsh=Nm9xM2RsNzRkOGhj

12/02/2025

Looking back & seeing all the changes…. Emma did Pilates throughout her entire pregnancy. Safe, strong, healthy Momma and Baby, with a fast recovery. She was back In 5 weeks & delivered 4 days after her last session. ( always consult your physician… everyone is different..)

My fear was her water breaking! 😳. All jokes aside…. She was an amazing inspiration on feeling great, doing moves she was comfortable with & pulling off all of the moves with her cute baby bump.

Pilates is one of the best movement styles during pregnancy because it keeps the body strong, balanced, and supported as everything shifts and grows. Here’s why it helps:

1. Strengthens your deep core safely.

Pilates targets the transverse abdominis, the deep “corset” muscle that supports your belly, back, and pelvis.
→ Helps reduce back pain
→ Supports the weight of your growing bump
→ Can lower the risk of diastasis recti (ab separation)

2. Builds pelvic floor strength + control

Pregnancy shifts your center of gravity, which can cause:
• Low-back arching
• Rounded shoulders
• Hip and upper-back tension

Pilates helps rebalance everything.

3. Keeps joints safe and stable

Relaxin makes joints looser. Pilates strengthens the muscles around those joints to prevent pain or injury.

4. Great for breathing and stress relief.

Pilates uses mindful breath work that helps:

→ Reduce anxiety
→ Improve oxygen flow
→ Prepare for labor breathing patterns

5. Boosts circulation and mobility

Gentle movement helps reduce swelling, stiffness, and aches.

6. Adaptable for every trimester

Exercises can be modified easily with props, side-lying work, and supportive positions.

A strong but not overly tight pelvic floor helps with:
→ Less pelvic pressure
→ Better bladder control
→ Smoother labor and postpartum recovery

7. Improves posture as your body changes

Pregnancy shifts your center
Pilates uses mindful breath work that helps:
→ Reduce anxiety
→ Improve oxygen flow
→ Prepare for labor breathing patterns

8. Boosts circulation and mobility

Gentle movement helps reduce swelling, stiffness, and aches.

9. Adaptable for every trimester

Exercises can be modified easily with props, side-lying work, and supportive positions.

10. It’s fun and makes you happy. And … I needed a number 10. 😉

09/29/2025

09/18/2025

Time. It’s your most precious resource. So why not hoard it a little.

09/15/2025

It’s kinda … sort of … totally awesome that we went to see Nate Bargatze last night in Denver Colorado …. and then he hosted the 2025 Emmys tonight!

With all the “things” going on in the world, it feels good to laugh & its such a sign to get this message today in your DM.

“You need to start laughing again, start having fun together. Don’t lose the child in you. You should never get too old and too uptight that you can’t laugh together. Laughter is like a medicine. With all the pressures of life and negative things in the news, it’s easy to become sour and heavy, where everything is a burden. Keep that tension out of your home. Your home should be a place of peace, a place of joy. “ Joel Osteen

And … this is what we did. Lots of laughs.

09/14/2025

“Each day is a gift. Everyday miracles are scattered about if only we have eyes to see.”

Daily Agenda.
1) Find Joy.
2) Practice Gratitude.
3) Always Say I ♥️ You.
4) Never Go To Bed Mad.
5) Breathe. Deep Breaths.
6) Laugh. Out. Loud.
7) Be More Present.

09/13/2025

I love the little things that you can squeeze into your day that only take a few minutes, but have a dramatic effect on your health and your mood.

Two of my favorites are-
1) Box Breathing.
2) Ten air squats every hour.

Box breathing is four basic steps:
Inhale four seconds, hold four seconds, pause four seconds and repeat. Work up to 3-5 minutes. Studies reported that twice daily box breathing enhances lung function, lowers blood pressure, regulates heart rate and enhances your mood. Research also links any breathwork with higher energy, lower anxiety and reduced pain.

Did you know that doing 10 air squats every hour can be more effective on your blood sugar and metabolic health than a 30 minute walking session? Blood sugar control - frequent muscle contractions help shuttle glucose into your cells, preventing spikes. Breaking up periods of sitting keeps your metabolism active rather than letting it switch off. Lastly, short bursts of improve how well your body uses insulin.

Set a timer and add these little things into your day. Your body will thank you later.