Tag: fitness

Golf’s Not Just for Grandpas: Your New Favorite Outdoor Hobby

Posted in Hot Body Habits, Uncategorized, wellnessTagged , , , , , , , , , , , 2 Comments

(A break from gut protocol talk, I’m on and off anyway so let’s talk about something fun)

Okay, let’s be real. When most of us picture golf, we might think of super quiet greens, serious faces, and maybe even a bit of a snooty vibe. And hey, we totally respect the tradition and skill that goes into the game, but for us? Our golf days look a little different.

For the Pink Tee Society, it’s more about laughing at ourselves, soaking up some fresh air, and, yep, the satisfying clink of a cold seltzer, or a hit of the Pennifer 🍃 if you prefer. The actual golf swing? Still a work in progress, but we’re here for it! We’re not afraid to mess up, it’s all part of the game. We all have goals to improve all while having fun with friends outside in the sunshine; just as important as hitting that little ball in my opinion.

Honestly, we were a bit hesitant about golf at first. It seemed… intimidating. Expensive. Maybe even a little too proper for us. But after a friendly nudge from Society co-founder Leana, we finally jumped in, starting with practice at an indoor golf range, and joining a few small-group training sessions. Even after just a couple lessons we had much more confidence in the way we played, a work in progress, and guess what? We were hooked! It wasn’t just about the satisfying thwack of a decent shot (though those are still met with girly screams!), it was the whole vibe! Cute outfits to chill time to exercise – it’s a win- win – win.

Forget all those stuffy golf stereotypes – for us, it’s become the perfect excuse to hang out with our “girl gang.” Leisurely rides in the golf cart aren’t just about getting to our next slightly-off-target ball; they’re our mobile chat rooms, our brainstorming sessions, and the stage for some great (and sometimes ridiculous) conversations. There’s magic happening out there on the course!

Now, let’s talk about the (all day) happy hour aspect. Personally, I don’t drink alcohol and haven’t since 2018, but can still appreciate the fun that comes with a couple of pops in the afternoon. I usually take a couple La Croix with me and that can be just as satisfying for me 🤤 Add in being surrounded by the beauty of the golf course and that’s a recipe for good times! I like a hit or two of the Pennifer, or Penjamin if you’d rather, with my La Croix. There is a slightly higher chance of losing a ball in a pond or the woods, but we’re all about being responsible. Staying hydrated is super important, and we know our limits to make sure everyone has a safe and awesome time. But that little bubbly treat? It just adds to the relaxed, celebratory feel of our rounds.

In the end, it’ all about tearing down those walls that might keep other women from trying golf. It’s about showing you don’t need to be a golf pro (or even consistently hit the fairway!) to have a blast. It’s about embracing the learning curve, laughing at our less-than-perfect shots, and genuinely celebrating the tiny victories – or big, like that one time I chipped it onto the green and it rolled into the hole! That’s huge in my book.

The best part of this laid-back approach? It takes all the pressure off. Suddenly, the focus isn’t just on nailing the lowest score. It shifts to enjoying your friends, soaking in the gorgeous scenery, and just moving your body outdoors. We’ve actually found that this chill atmosphere makes learning way more relaxing, as long as nobody is waiting to tee off behind you 😅 Less tension, more laughs, and a whole lot of cheering each other on as we navigate the crazy ups and downs of golf together.

So, if you’ve been curious about golf but felt a little nervous, we’re here to tell you: grab a friend (or three!), maybe pack a few of your fave snacks and beverages (where it’s cool to do so!), and head to the course. Don’t sweat your swing; just focus on having a good time and soaking up the experience. You might just surprise yourself with how much you fall in love with it! Cheers to good times and even better company on the green! 🥂⛳️

We’d love to hear about your favorite courses! Pink Tee Society loves The Tanglewood Golf Club in Chagrin Falls, OH 💚

Pink.Tee.Society is new on Instagram! Be one of our first 100 followers 🌟

P.S. Ready to Power Up Your Swing? Are you a woman golfer looking to add more strength, flexibility, and control to your game? I’m exploring creating a tailored strength and mobility program specifically for golfers like us! This program would focus on movements that directly impact your swing, help prevent injuries, and boost your confidence on the course.

If you’re interested in being one of the first to know more, or if you have specific areas you’d want to focus on (like more power, better rotation, or banishing that pesky back pain!), drop a comment below! Let us know what you’d love to see in a golf fitness program. Your feedback helps build something amazing just for you! ⛳️💪

The Secret to a Healthier Nation? Move Like Our Elders.

Posted in Hot Body Habits, wellnessTagged , , , , , , , , Leave a comment

We live in a culture obsessed with high-intensity workouts, grueling gym sessions, and the relentless pursuit of peak physical performance. But what if the key to a healthier country wasn’t in pushing ourselves to our limits, but in embracing a gentler, more sustainable approach to movement? What if we took a page out of the playbook of our elders? Here’s my theory:

When you picture a senior engaging in exercise, what comes to mind? Perhaps a leisurely walk in the park, a gentle stretching routine, a calming Tai Chi session, or some light gardening. You probably don’t envision them crushing heavy weights or sprinting on a treadmill for hours. And yet, this consistent, low-impact approach to movement holds a profound wisdom that could benefit us all.

Debunking the “No Pain, No Gain” Myth

I’m not saying lifting heavy weights or pushing yourself is a bad thing, far from it!!! The science is there that proves lifting weights has many benefits. But what I’m saying is it doesn’t have to feel like punishment to be effective. Health benefits can be achieved through regular, moderate activity, no doubt there. Research consistently shows that even small amounts of regular movement can drastically improve cardiovascular health, aid in weight management, boost our mood, and increase energy levels. The issue with lifting heavy is the high rates of injury and burnout that can accompany intense training, and the appeal of a gentler approach becomes clear. The biggest thing to consider is what YOU like, and what feels good for your body. If you aren’t a professional athlete, or dreaming of becoming one, it’s okay to take a low key approach to fitness.

The Wisdom of Senior Movement

Our seniors often intuitively understand the importance of moving their bodies in a way that is sustainable and enjoyable. Their fitness routines often prioritize:

  • Consistency: Showing up for movement regularly, even if it’s just for a short period.
  • Low Impact: Protecting their joints and minimizing the risk of injury.
  • Functionality: Focusing on movements that improve balance, flexibility, and the ability to perform everyday tasks with ease.
  • Mindfulness: Often incorporating a sense of body awareness and presence during their activities.

The Universal Benefits of Gentle Movement

The beauty of this “senior-style” movement is its universal applicability. The benefits aren’t exclusive to older adults; they extend to everyone, regardless of age or current fitness level:

  • A Healthier Heart: Regular, moderate activity strengthens the cardiovascular system, reducing the risk of heart disease.
  • Sustainable Weight Management: Consistent movement, even at a lower intensity, burns calories and supports a healthy metabolism.
  • A Happier Mind: Gentle exercise is a fantastic stress reliever, easing anxiety and lifting our spirits.
  • More Energy, Not Less: Moving more can combat fatigue and leave us feeling more energized throughout the day, where if you did a long, high-intensity workout you might feel more depleted the rest of the day.
  • Stronger Foundations: Light strength training and weight-bearing activities, common in senior routines, help maintain bone density and muscle mass at any age.
  • Improved Stability: Focusing on balance and flexibility, as many senior exercises do, reduces the risk of falls and improves overall coordination for everyone.

Making Gentle Movement Your Own

The best part? Incorporating more gentle movement into your life doesn’t require a gym membership or hours of dedicated training. It’s about weaving movement into the fabric of your day:

  • Take those short walks: Even 10-15 minute strolls throughout the day add up.
  • Embrace the stairs: Your legs, and heart, will thank you.
  • Stretch it out: Incorporate simple stretches or light yoga during work breaks.
  • Dance like nobody’s watching: Put on some music and move!
  • Get your hands dirty: Gardening is a great way to move your body and connect with nature.
  • Find joy in movement: Explore beginner-friendly classes like Tai Chi, gentle yoga, or even water aerobics. A little movement, daily, goes a long way!

A Healthier Nation, One Gentle Step at a Time

Imagine a nation where we prioritized consistent, enjoyable movement over punishing workouts. A nation where we embraced the wisdom of our elders and understood that the key to long-term health isn’t about pushing harder, but about moving more, and moving mindfully.

It’s time to redefine what “exercise” looks like. Let’s shift our focus from the fleeting intensity of the gym to the sustainable power of gentle movement. Our bodies, and our nation’s health, will thank us for it!!

What kind of gentle movement will you add into your day?

Bianca Belair’s Biceps…

Posted in Gym Workouts, Hot Body HabitsTagged , , , , , , , , , , , , , Leave a comment

This is what sparked my motivation/inspiration to start lifting weights again lol.

I was out of the wrestling loop for a while, but the obsession started way back in the summer between 7th and 8th grade (20-something years ago 😅). My sister was going to a meet & greet with The Hardy Boyz at Geauga Lake amusement park, and the friend she invited couldn’t go so somehow I was the backup??? – at the time I only had second hand knowledge of wrestling because my sis watched it. I had no true interest — until Jeff Hardy shook my hand and I went 🤯🤯🤯 and the rest is history. Obsessed doesn’t even begin to cover it. I had a ring name, I signed it like autographs, I acted THE PART for a solid two years.

Sometime in high school my interest started to taper off, somewhere around 10th grade feels about right, and it would be YEARS before I watch again. Here and there I would turn on RAW (when I’d remember it was on) to “check in” and would quickly say “WHO ARE THESE PEOPLE THIS IS TERRIBLE,” without ever giving it a true chance. Flash forward to recent times – I gave it a better chance and became interested in some of the storylines, and can say I was excited for Wrestlemania this year! And it did not disappoint. I mean did you see Seth Freakin Rollins’ entrance??? Legendary.

So anyhow all of this to say – as I’ve been watching more frequently – I instantly noticed Bianca Belair’s muscles one day when she came out for a match or interview or something and again I went 🤯🤯🤯 As a former bodybuilding competitor who has fallen away from the gym hustle, it made me flash back to how people used to react to my arms lol. I’m 5’0″ but I was BUILT and looked super strong during the competition season (see below). Maybe not as built as Bianca or Rhea 💪💪 but for my petite frame I looked badass!

I’m not saying I’m not fit or strong now, but since my ovary surgery I have only been working on my core strength. Important, of course, but I’m ready to add on! Barre has been my obsession for a couple years and it’s absolutely possible to grow strength and have defined muscles with barre alone, but there is a part of me that misses that time in the gym! I don’t think I’d want to go back to hours in an actual gym, but I’ll get back into my home workouts I love so much!

Here’s my plan; I’m adding in little bits at a time, it’s what I’ve found to work well for me in terms of consistency.

  • Continued Pilates: A friend and I FaceTime several mornings a week to do 30 minutes of classical Pilates together – one of the easiest ways to stay accountable; a workout buddy. And a strong core helps with everything in life!
  • Add on 5 minutes of strength training (upper body or lower body or full body). Build up each week (10 mins, 15 mins, etc).
  • Take a walk daily, 5-30 mins
  • Stretch every morning, 5-30 mins
  • I’ll continue to do Barre too because it’s sooo good for mobility and flexibility, and booty gains!! I record workouts to add to my app regularly (Hot Body Habits at the top of this page)

The key is selective variety. It’s good to keep the body guessing when it comes to movement, but when trying to build muscle it’s also about consistently pushing the same muscles in a similar way each week – that repetitiveness is what builds! So I’m keeping a variety of styles in my repertoire to make sure I’m covering each muscle group plus getting a good stretch plus moving in a way that feels good, forever!!!!! Going with the flow 😎

Tell me your favorite Wrestlemania match OR tell me if you like a morning or evening workout better 🙌

Quick Self-Care Secrets for a Hotter, Healthier You

Posted in Hot Body Habits, wellnessTagged , , , , , , , , Leave a comment

We all know the feeling: Life gets busy. Deadlines pile up, family commitments demand our attention, and suddenly, those well-intentioned self-care routines fall by the wayside. You might find yourself reaching for convenience over nourishment, skipping workouts, and feeling the stress build. But what if I told you that achieving a healthier, “hotter” body and a more balanced life doesn’t require hours of grueling workouts or elaborate self-care rituals?

Enter Hot Body Habits: Quick Self-Care for Life, a transformative program, designed by me, to help you weave simple yet powerful self-care practices into your daily routine. This isn’t about drastic changes or unsustainable habits. It’s about embracing small, consistent actions that lead to significant and lasting results – both inside and out.

What is Hot Body Habits all about?

This program understands the realities of modern life. It acknowledges that time is precious and energy can be limited. That’s why it focuses on:

  • Bite-Sized Self-Care: Forget hour-long meditations or intense gym sessions. Hot Body Habits introduces you to quick and effective self-care strategies that can be put into practice in minutes throughout your day. Think mindful breathing exercises, short bursts of movement, and conscious food choices.
  • Building Sustainable Habits: This isn’t a quick fix. I’ll guide you in developing habits that seamlessly integrate into your lifestyle, making self-care a natural and enjoyable part of your day, not a chore.
  • Holistic Well-being: The program recognizes that a “hot body” is more than just physical appearance. It encompasses feeling energized, confident, and mentally strong. Therefore, it addresses various aspects of self-care, including movement, nutrition, mindfulness, and stress management.
  • Expert Guidance: I’ve been on my own journey for close to ten years, plus many years of *wanting* to live a healthy lifestyle. The program provides the tools, resources, and encouragement you need to stay motivated and on track.

Why is Quick Self-Care so Powerful?

The beauty of quick self-care lies in its accessibility and consistency. By adding small, manageable actions throughout your day, you can:

  • Boost Your Energy Levels: Even a few minutes of movement or mindful breathing can revitalize your mind and body.
  • Reduce Stress and Anxiety: Simple relaxation techniques can help you navigate daily stressors with greater ease.
  • Improve Your Relationship with Food: Conscious eating habits, even in small doses, can lead to healthier choices and a greater sense of control.
  • Enhance Your Physical Well-being: Short bursts of exercise can contribute to increased strength, flexibility, and overall fitness.
  • Cultivate a Positive Mindset: Prioritizing self-care sends a powerful message to yourself that you are worthy of your own attention and care.

Ready to Embrace Your Hot Body Habits?

If you’re tired of feeling overwhelmed and neglecting your well-being, Hot Body Habits: Quick Self-Care for Life offers a refreshing and effective approach. It’s about making self-care accessible, sustainable, and ultimately, transformative.

ALL CONTENT available RIGHT NOW for just $11.11!!

  • Four 15-minute workout videos
  • Two stretch videos
  • 2 healthy habit videos

Click here (or Hot Body Habits at the top of this page) to learn more and get a jumpstart on your journey towards a hotter body, a calmer mind, and a happier life with me, Kate Needs!

Hey I’m Kate 👋

Posted in UncategorizedTagged , , , , , , Leave a comment

It’s been a while since I’ve introduced myself, and what better time than at the start of a new season and energetic new year! It’s officially Spring here in the Midwest, USA and I can say without a doubt the sunshine brings a special kind of motivation to my soul. I’ve had this blog for a few years and I have had some others in the past, so in total I’ve been blogging on and off for about 20 years 😅😅 Doesn’t seem real or true to me, but I also don’t feel my age (36) – time is wild!!!

Here we go- I’m Kate Needs (yes, my actual last name by marriage) and to say I NEED fitness is an understatement. Yes we all need it, but there is a part of my heart and soul that is reserved for my connection to movement and being a part of the earth! I see myself (and all) no differently from the animals and plants around us; we as humans were just the fortunate ones who got to evolve to the top (thank goodness). I started working on this blog again because I feel like I have SO MUCH to say about wellness and the related, and other social media outlets feels like posting into the void at times. I know we can connect much better here!

I love to share tips about how I live a healthy lifestyle, without giving up joy or sacrificing anything I love in the process. There is a place for everything, rest and movement; veggies and desserts; motivation or not – there is always a way to find your joy through healthier habits AND living life your way!

Want to feel empowered to make healthy choices and work towards a balanced lifestyle that works for you? You’re in the right place!

The Come Up

I fell ass-backwards into the world of fitness in 2016 when I joined a gym for the first time. Let me back up a little first. Since I was little I have always been curious about exercise and being physically fit, watching from afar because I didn’t know how to get involved; I had no idea where to start. After years of reading fitness blogs and saving a billion pins on Pinterest about fitness, finally in 2016 I said to myself, “I’m going to start one of these programs and actually STICK with it for once in my life to see what happens.”

I set up a spot in my garage with a couple small hand weights (3-5 lbs) and a resistance band- the kind with handles. I typically would look at workouts from bodybuilding.com, but I’m not sure why I wasn’t using YouTube? Was YouTube the same kind of workout library it is today back in 2016? If so I don’t think I was using it. Anyhow. I was dedicated this time. I was following workouts that I could do with my little dumbbells, even though these workouts were crafted for use in the gym- somewhere I was too afraid to try, but I was doing my best to work all the same muscles with modified moves. I was feeling and seeing the results, and that was motivation to keep going. Fast forward- a friend asked if I wanted to join her gym because we could workout together AND they had childcare where our kiddos could play together. Double Whammy! This is where the fun really begins…

Going into the ‘machine’ area of the gym was scary. A group of us girls would stand nervously, looking into the machine section of the gym, too intimidated to walk in or ask for help. So we joined lots and lots of group classes…until the trainers stopped looking like scary fit people and started looking like normal helpful people!! The probz of introverts. That’s me, I’m the introvert.

Finally, we started trying out machines with the help of the trainers on staff. It wasn’t as bad as it seemed. Here’s the ass-backwards part. I was pretty much brand new to working out in a gym when some of the other gym patrons were entering a bodybuilding competition and asked if I wanted to join too. I blindly said yes and got to work right away. This process forced me to learn how to workout and feed myself to become a new version of myself in just about four months total! I loved every minute, even though it was really hard work.

I won 2nd place in both of the (two) shows I entered, and decided to take a break from there. The break has lasted close to 10 years. The people who compete in those kinds of shows are BEASTS and I applaud their dedication to their craft. I wanted more flexibility in my life, and really disliked that bulking season was during the summer lol! I wanted to show off my stage body during the warm months, but competition season always fell during cold months. Oh well, overall it was a great experience and helped shape me into who I am today!

EDIT: After I posted this I realized I didn’t mention becoming certified in personal training and teaching group fitness for almost five years, most recently teaching Barre Intensity at a local boutique studio. I found a passion for this style of workout set to the beat of fun music! I have a new program coming out in a couple weeks that combines this style with the classic lifting style I’ve known from the beginning! Check back soon for updates, drop date 4.4.25.

What Really Matters

My experience with the competition lifestyle helped me find some kind of balance. I knew I wanted to keep working on myself because it feels AMAZING, inside and out, but that previous part of life was TOO fast paced for me. Everybody is different, but I know a slow, low key, chill lifestyle is for me. (I resonate with all descriptions of a Projector in Human Design). I discovered during the pandemic, especially, that being at home with nowhere to go is my favorite place to be and I strive for that in every day life now as much as possible.

I have a husband and daughter, plus three dogs and a cat, so being home is important to me and knowing they are nourished and cared for is EXTRA important to me and something I love to tackle every day…and I do mean tackle! I don’t magically have the motivation to cook and clean all day long, but when I think about my little fam coming home at the end of a long day to a tidy(-ish), calm space I know I can sleep soundly at night. When we are all nourished and cared for, we can take on the world!! This is what keeps me going.

What’s to Come

Previously, I posted a lot about my experience with food sensitivity elimination programs, like Whole30 and Gut Protocol, because I’ve had major success in my health and wellness journey after following these programs. A great idea for anyone dealing with autoimmune or different kinds of body issues because these kinds of programs help reduce inflammation, a likely reason for your issues. I still have a ton of that info here for your to read through, feel free to click through old posts and menu options.

Going forward, I want to touch on all of the things that make me feel like I’m living my best, healthiest life! Because my ultimate goal, while once upon a time was simply to “have abs” has progressed into a want – no NEED *wink – to live to my fullest for as long as I can! Living to 100+ is no longer out of reach, and I hope to get there while staying mobile, flexible, and strong! I don’t believe the lie that we’re going to slow wayy way down as we age, I believe it’s (mostly) a choice!

I post most Mondays, I say as I post this on a Wednesday🤷 but as you may have gathered from this post, I’m a chill kind of gal – a Capricorn. To quote Janelle Monáe, “I come in peace, but mean business.” 💯💯 I fly by the seat of my pants, and I don’t plan on changing anytime soon!

I’m me, times three

Aside from obsessing over personal wellness, I also enjoy thrifting and secondhand shopping – yard/garage sale, estate sales, etc. It all counts. I love knowing I’m not contributing to the over-consumption problem we have here in the states, and I love knowing I have unique pieces too! Spending a morning sifting through random potential treasures perhaps with a to-go matcha in hand. Yes. Please. Sign me up.

In the day to day you might also find me shuffling tarot cards, playing The Sims on PS5, gardening (in either form), or heading to a tee time with friends! I may post about any and all of these things over time because they make me who I am and contribute to my personal overall wellness; something I want you to find in your life.

I recently dyed my hair from my natural blonde to (my preferred color) Rose Pink (by ION at Sally Beauty) and am feeling like we’re opening up a brand new chapter of life and I want to make it the healthiest yet, for all!

Your Turn

I want to hear about your favorite wellness activities, anything that makes you feel good inside and out! Learning tips and tricks from others gives us lots of options and helps us stay consistent on our path.

Subscribe so you don’t miss the next post!

Find me on IG @kateneeds_ (link below)

Unbalanced & Unbothered: Real Self-Care

Posted in wellnessTagged , , , , , , , , Leave a comment

Let’s be real, if you’re like me, we’re not exactly known for fitting into neat little boxes. We’re the ones opting for van life over mortgages, side hustles over soul-crushing 9-to-5s, and community gardens over manicured lawns. We’re carving out lives that resonate with us, not some pre-packaged ideal.

But here’s the thing: rebels need to recharge. And when it comes to self-care, we often find ourselves hitting a wall. Why? Because the mainstream self-care narrative is, frankly, boring and unattainable for those of us living outside the lines.

Let’s break down the two biggest roadblocks keeping us from consistent self-care:

1. The “Perfectly Balanced” Lie:

We’re fed this “perfect” image of women who seem to flawlessly juggle it all: the glowing skin, the perfectly curated yoga practice, the meticulously planned meal prep. It’s a highlight reel of “wellness,” and it’s exhausting. For us, that kind of rigid structure feels like another cage, another set of rules to break.

Here’s the truth: balance is (sort of) a myth. Life is messy, unpredictable, and often chaotic, especially when you’re forging your own path. Some days, your self-care might look like a 5-minute meditation in your car before heading into work. Other days, it might be a full-blown solo hike in the woods. And sometimes, it might just be ordering takeout and binge-watching your favorite show.

The rebel yell: Ditch the pressure to be perfectly balanced. Embrace the messy, imperfect, and real aspects of your life. Your self-care should fit you, not the other way around.

2. The Guilt Trip of “Selfishness”:

As women, we’re often conditioned to prioritize everyone else’s needs before our own. This is amplified when you’re building a life that challenges the norm. You might feel guilty taking time for yourself when you’re hustling to make your passion project a reality or when you’re fighting for social change.

We’re told that self-care is “selfish,” but I’m here to tell you that it’s absolutely essential. You can’t pour from an empty cup. If you’re constantly running on fumes, you’ll burn out, and you won’t be able to effectively pursue your dreams or make a difference in the world.

The rebel yell: Redefine “selfishness.” Taking care of yourself is not an indulgence; it’s a necessity. It’s an act of radical self-love that empowers you to show up as your best, most authentic self.

How do we break free from these self-care roadblocks?

  • Embrace the Unconventional: Forget the spa days and expensive retreats (unless that’s your jam!). Find self-care practices that resonate with your unique lifestyle. Maybe it’s going for a quiet walk in nature, playing with your dogs, or jamming out to your favorite music.
  • Prioritize Micro-Moments: Small, consistent acts of self-care are more sustainable than grand gestures. Find pockets of time throughout your day to check in with yourself.
  • Listen to Your Body: Pay attention to your energy levels and emotional needs. Don’t be afraid to adjust your plans if you need to slow down.
  • Build a Supportive Community: Connect with other women who understand the challenges of living outside the mainstream. Share your struggles and celebrate your victories. The comment section below could be a great place to start!

The self-care revolution is about reclaiming your power and prioritizing your well-being on your own terms. It’s about rejecting the “shoulds” and embracing the “coulds.” Let’s ditch the guilt, embrace the chaos, and create a self-care practice that fuels our rebellious spirits.

What are your unconventional self-care practices? Share them in the comments below and check out what others are saying!

A 15 Minute Workout to Get Back Into It

Posted in wellnessTagged , , , , , , Leave a comment

Raise your hand 🙋‍♀️ if you miss the feeling of dancing the night away at the club (or bar if you’re small town like me), but now the idea of going out to a club just does not appeal to you anymore. Maybe in high school you cheered or were on the dance team, but haven’t really danced (aside from freestyle in the kitchen) since then. You’re not alone! I love this feeling of nostalgia for my younger, carefree days. But what if I told you that you could recapture that same energy and joy without leaving your home?

I’m excited to introduce the first workout in my new 3-week program designed specifically for women who are looking to rediscover their love of movement and feel confident in their bodies. This program is perfect for former bar/club hoppers, dancers, cheerleaders, or anyone who is new to working out or struggling to stay consistent who wants a fun way to get into mindful movement! I designed this workout to be short and sweet, because even I want to check the time ten minutes into almost any workout. Exercise is no longer optional, let’s make it enjoyable!

The Dance-Inspired Workout

This workout series is a fun and energizing modality that incorporates elements of classic strength training mixed with Barre style movements set to music you probably remember hearing while out dancing with your friends. It’s a great way to get some movement in, work on mobility and flexibility, and build your muscles. And the best part? You can do it all from the comfort of your own home; my favorite place to be.

What to Expect: 4 Songs

  • A warm-up to get your blood flowing and prepare your muscles for movement (1 song)
  • A focus on arms, biceps and triceps, plus legs (1 song)
  • A focus on shoulders, plus glutes and legs (1 song)
  • A cool-down to help you relax and recover (1 song)

Benefits of This Workout

  • Increased confidence and self-esteem
  • Improved cardiovascular health
  • Increased muscle strength and endurance
  • Boosted mood and energy levels
  • A fun way to get in mandatory movement

Ready to Give It a Try?

Click here to access the first workout in my 3-week program. It’s on YouTube so you have nothing to lose! But you can only get to it using this special link.

More to Come

This is just the beginning of my 3-week program! In the coming weeks, I’ll be releasing additional workouts that will help you build on your progress and feel like the BADASS chick you know you are! When you try Workout 1, I’d love your feedback to help craft the future program! Find the survey link in the videos description, or here.

Stay Tuned

I’m excited to share more about these workouts with you in the coming weeks. In the meantime, I’m always looking for more songs to add to my (explicit) workout playlist and I want to hear your favorite songs to dance to!! Leave a comment below 👇👇

Remember, it’s never too late to rediscover your love of movement and feel confident in your body!!!

Stop “Keeping Up” and Start Living: The Self-Care Revolution

Posted in wellnessTagged , , , , , , Leave a comment

Are there really any moms out there who effortlessly juggle work, kids, have a spotless house, cook their own gourmet meals, and have a thriving social life???? They’re up before dawn for a workout, whip up organic lunches, volunteer at school, and still manage to look like they’ve had eight hours of sleep. I think this person is a myth!!!!!

Trying to “keep up” with this impossible ideal is exhausting. It’s a recipe for burnout, resentment, and a whole lot of self-doubt. Nobody actually does it all perfectly on their own. And even if they appear to, there’s usually a hidden cost – sacrificed sleep, neglected relationships, or constant stress.

So, why do we even try? Because deep down, we crave that feeling of being our best selves. We want to be present for our kids, excel in our careers, and still have enough energy left over to enjoy life, the way we, as individuals, want to. We want to feel good in our bodies, be able to think clearly, and kick ass no matter what the world throws our way!!! And you and I both know there is plenty of sh!t out there currently.

And here’s the good news: we can achieve that feeling, but not by chasing the myth of Supermom. Instead, it starts with ditching the pressure to be perfect and embracing the power of small, consistent acts of self-care.

I’m talking about carving out even just 5, or hopefully at least 15 minutes a day for you. Not for laundry, not for meal prep, but for something that truly nourishes your mind and body and soul!!

Movement Matters (More Than You Think):

Exercise isn’t just about losing weight (although that can be a nice perk). It’s about boosting your mood, increasing your energy levels, and improving your overall health. But let’s be honest, fitting in an hour-long gym session with kids hanging off you is rarely realistic.

Instead, focus on incorporating movement throughout your day. A quick walk during your lunch break, a 10-minute stretch in the morning, or breaking out in dance, just like the old clubbing days, with less heavy cologne smell. My favorite combo is a walk to get toasty followed by a quick stretch/mobility work. As moms, we spend a lot of time hunched over, plus proper posture always feel difficult to maintain, so incorporating stretches and movements that open up our hips and shoulders can be game-changers for reducing pain and improving posture.

Silence the Noise (Your Brain Will Thank You):

Our brains are constantly bombarded with information – work emails, school notifications, social media updates. It’s no wonder we feel overwhelmed and stressed. That’s why it’s crucial to give our minds a break.

This could be in the form of meditation (even five minutes can be beneficial!), a quiet walk in nature, or simply sitting down with a cup of tea and enjoying the silence. No scrolling, no podcasts – just gloriously beautiful silence. Find what works for you and make it a non-negotiable part of your day. Think of it as a mini-reset button for your brain, and to remember who you are as a human when everything else is quiet.

Permission to Prioritize YOU:

The biggest hurdle to self-care is often guilt. We feel like we’re being selfish if we take time for ourselves, but you know the truth: you can’t pour from an empty cup. Taking care of yourself is not selfish; it’s essential! It’s what allows you to be a better mom, partner, and employee and to keep the real you in tact.

So, let go of the guilt, ditch the Supermom ideal, and give yourself permission to prioritize your well-being. Start small, be consistent, and remember that every little bit counts. You deserve it. And your family deserves a happy, healthy you!

Need the inspo? My new Hot Body Habits 3-Week Program is coming soon! Great for you if you’re just getting started, or getting back into, working out regularly – for life! Each workout is less than 15 minutes long, and only 3 workouts per week! No room for overwhelm or excuses. Check back soon for updates! Program coming 4.4.25

Beyond Fortune Telling: Using Tarot to Manifest Your Goals

Posted in wellnessTagged , , , , , Leave a comment

Tarot cards have long been used for connecting with the universe (or higher powers) and self-reflection. While often associated with predicting the future, I’ve found them to be incredibly helpful in a more proactive way: goal setting. Here’s how I use tarot to gain clarity and direction at all phases and stages of life:

1. The Shuffle:

  • Meditation: Before even touching the cards, I take a few deep breaths to clear away anything that doesn’t serve me in that moment. I close my eyes and visualize my goals, big or small (for me, usually giant) and I ask things like, how do I navigate this particular part of my life? Or – what obstacles might I face when trying to reach X goal?
  • The Shuffle: I shuffle the deck mindfully, focusing on my intentions. Sometimes, as I shuffle, a few cards will jump out of the deck. I take these as messages directly from the universe, no second guesses.

2. The Three-Card Spread (or Intuitive Guidance):

  • Intuitive Selection: I always use my intuition as a guide. You know that gut feeling? That’s your intuition. So if I feel like I need a 3-card spread, I do that. If only two cards pop out on their own, that’s good for me. I don’t stick to a rigid number or rule, I draw more or less based on an inner feeling.
  • Personal Interpretation: Before consulting any external sources, I try to form my own thoughts based on what the card is showing and how I’m feeling or what I’m dealing with. What emotions come up? What does it feel like the cards are trying to say? How do these images relate to my current goals?

3. The Biddy Tarot Check-In:

  • External Validation: Once I’ve taken a few minutes for my own interpretations, I visit the Biddy Tarot website. This isn’t about finding “the right” answer, but expanding my understanding. Biddy usually offers insights I hadn’t considered, opening up my perspective. In a typical Rider-Waite style deck, the theme of each card will remain the same no matter what website you use so try finding a website that you connect with, intuitively!

Important:

  • Trust Your Intuition: The most valuable part of this process is connecting with what you know in your heart to be true. The tarot cards serve as a tool for reflection and self-discovery. Meditation, a few quiet moments with yourself, will help you feel more connected with you and the universe.
  • Flexibility is Key: This is not a rigid system. Some days, I draw only one card. Other times, I feel drawn to a bigger spread. I typically save longer spreads for times like the new year and my birthday or if a big life change is happening and I want to get a clearer picture on how I can navigate, or live to my fullest potential. Otherwise, a few cards works just fine for me.

Using tarot for goal setting has become a valuable practice in my life! It helps me:

  • Gain Clarity: Identify and define my goals with better focus.
  • Uncover Obstacles: Recognize potential challenges and develop strategies to overcome them.
  • Find Motivation: Stay inspired and focused on my aspirations.
  • Embrace Unexpected Opportunities: Remain open to new paths and possibilities, always.

I encourage you to experiment! You might be surprised at the insights and inspiration you uncover with the cards. Even if you think it’s too “woo woo” (get over it) it doesn’t hurt to have a message of guidance every now and then.

You can even start with a simple deck of playing cards, which is called Cartomancy, used similar to a tarot deck; shuffle, choose, interpret – this time using a website to decipher each card’s meaning. The link will take you to the exact site I used when I was fresh out of high school and didn’t even know what tarot was, but stumbled on this particular post one day after checking my horoscope. It took me a few more years to get into doing tarot myself (with encouragement from friends), but only recently did I start to really appreciate it for what it is and what it can do.

Open up your mind to let the tarot cards (the universe) guide you into who you want to become by showing you the ups and downs, the good, the life changing, the bigger picture that you can’t quite yet see. It’s all there and waiting for you!

Hot Body Habits (who cares about weight??)

Posted in wellnessTagged , , , , , , , , , Leave a comment

Getting into a workout routine is, to put it bluntly, fucking hard.

This, coming from a fitness trainer, me, who worked out consistently for 8+ years. I took two measly months off from doing any kind of physical activity (more on that in a sec) and now getting back into it I can see why it’s a struggle for most to stay consistent with their healthy lifestyle goals. It feels like I took an entire year away from exercise and stretching and moving my body, yet it wasn’t long at all!!!!! So that’s why I’m creating a new workout series, Hot Body Habits, for those of us who are trying to get into the groove- but 30-60 minute workouts feel like a chore right now – but you also know taking care of yourself feels good (and feeling hot doesn’t hurt either!).

So why did I take two months off from working out, etc.? Laziness? Injury? No and no. For a long time I thought I was struggling with some food sensitivity/disbiosis/gut probs because I was gaining weight in my belly, but not really anywhere else in my body. I still fit in all my clothes, but the belly seemed a little tighter. Long story short, and after some wrong diagnosis from gut docs, I found out I had a twenty centimeter mass growing on my left ovary. Thankfully all testing came back clear, but it had to be drained. At the end of October I went in for laparoscopic surgery, and was in, out and home all in the same day. It was still a major surgery with several small incisions, but I am very thankful to my doctor for making me feel calm the entire way. Although from the time of my first exam to coming home from surgery it was only about a two week period. Once they found the mass they pretty much said, “okay let’s do this asap.” Recovery time: 6-8 weeks. I am forever grateful for this experience, even though it could have been scary, I feel my mindset and meditation work helped me stay on the positive side of things. I’ve done a lot of work to get myself into the head space that everything happens for a reason; everything is meant to be. Everyone is going to have some kind of medical procedure done in their lifetime, that’s just the way things are. My situation was nothing new to the team working in that operating room, another day at the office for them. I knew everything would be okay; I’m very thankful for modern technology!!!!!

SO, onto the present. I don’t have a consistent schedule yet, but I can tell you the first couple times I tried to stretch/move my body felt COMICAL. Like I said, it felt like it had been a whole year since I did anything, that’s how tight and restricted my body feels, even now, a week or so into getting back into it all. So come along with me as I grunt and groan through more workouts/stretching until I feel like that mobile, flexible, healthy person I know I am!

Here’s what I’m doing:

(Side note: I don’t care about weight. I care more about how my body feels when I wake up, how I feel in my clothes, the control I feel over my emotions day to day. The list of benefits you get from self care is long; physical aesthetics are only a tiny piece of the giant puzzle!)

I am a Type-B (with ADD) kind of gal, so sticking to a strict schedule is not an easy task for me. Each day is different- I like to align with my emotions and how I’m feeling physically, so I keep a rough idea of what I want to accomplish for the week then choose day to day what feels right. If you like more structure you can choose which days you’ll do each activity. Make it work for you! (That’s the key to consistency)

  • Walk on the treadmill (because it’s winter) for ~30 minutes daily. I like to sip my morning matcha and scroll on my phone while I walk. It’s the little boost of energy I need to get myself motivated in the morning, yet I don’t have to put much actual effort into it. During warmer seasons, I go outside for my walk, but sometimes it’s only 5-10 minutes, and always without listening to anything on my phone. I prefer outdoor walks because I turn my brain off and enjoy the sunshine and nature!
  • Stretch or Yoga, 5-10 minutes, right after my walk. Tight hips and hamstrings always make me feel like I can’t properly move my body in the morning so once I’m warm and toasty from my walk, I take a few minutes to stretch out. I say stretch OR yoga because yoga is about connecting with your breath and sometimes I just feel like rolling around my mat in any way that feels good, no rules.
  • Strength training, 3x per week. Muscles need time to recover, especially when starting something new. Soreness is a good thing, it means the muscles are breaking down and building back bigger and stronger, but painful soreness isn’t the goal. You should still be able to function in your everyday life with your soreness, not miserable going up and down stairs or sitting on the toilet or needing a heating pad or pain killers to get through the day! I will consider adding more days in the future when I start to feel and see progress, but not too soon. See more on this below.
  • Meditation or Reiki, no set time frame, I just sit for a few minutes to turn my brain off. Ya know how you get the best ideas while in the shower? That’s like a form of meditation. You give your brain a few minutes to chill out and the most important messages come through. Reiki is similar, but involves using different hand placements on the body (or hovering the hands a couple inches over the body) to exchange healing energy. Energy is everywhere! Read more about it here. This is the one that is toughest for me to stick to because I know I have to take time to sit and do nothing, which is a hard thing to do!!!! But the more I do it, the more I love it and the easier it gets to sit. It’s all in the practice.

I was teaching 4-5 classes per week at a small boutique studio up until my surgery (October ’24), then within the same week I learned I needed the surgery I found out the studio was closing down. It’s bitter sweet because that studio feels like a big piece of my life’s puzzle, but it’s closing for a reason of growth for the owner, and that’s helping me and the rest of the instructors grow and expand into the next version of ourselves too! Change is inevitable; learn to go with the flow!

Soon I’ll be sharing workout videos that are quick and fun to keep you motivated, using basic strength training, mobility, and flexibility movements, to ensure you get the full body, hot body workout you want and need!!! Three days a week, under 20 mins each workout – great for beginners or those getting back into it (like me)! Small habits lead to crushing big goals and feeling like a badass forever!!

A hot body is no longer determined by the size of your jeans!! Now, it’s all about how you feel when you wake up in the morning, the glow of your skin, the way you walk through life (head held high), and to truly feel like the BADASS chick you know you are, every day, for the rest of forever! Strength training with dumbbells, mixed with Barre style moves, in beat with the music for a fun, straight forward sweat session that will make you feel strong, confident, and powerful!

Hot Body Habits coming 2.22.25