Tag: workout for women

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

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(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.

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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…

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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

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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!

Unbalanced & Unbothered: Real Self-Care

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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

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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

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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

Hot Body Habits (who cares about weight??)

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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

Brain Power through Exercise

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We all know exercise is good for our physical health- it helps us tone up through gaining strength, keeps our energy levels high, and reduces the risk of chronic diseases, but did you know that exercise is also a total game-changer for your mental health?

It’s true! Grab your yoga mat- I’m here to spill the tea on why exercise is your mental health BFF.

Stress Slayer: Feeling overwhelmed? Exercise is a natural stress reliever. When you get your body moving, your brain releases endorphins, those feel-good chemicals that leave you feeling happy and positive. Plus, focusing on your workout can take your mind off your worries for a bit. Getting your heart pumping and a little sweat dripping is a great release for emotions.

Mood Booster: Exercise has been shown to be JUST AS effective as medication in treating mild to moderate depression. Regular physical activity can help improve your mood, reduce symptoms of anxiety, and boost your overall sense of well-being.

Sharpen Your Focus: Feeling like your brain is in a fog? Exercise can help! Studies show that regular physical activity can improve cognitive function, memory, and concentration. So next time you need a mental boost, even five short minutes of movement can help you feel more alert and focused!

Sleep Savior: Having trouble catching those Zzz’s? Exercise can help you fall asleep faster and sleep more soundly. Just be sure to avoid strenuous workouts too close to bedtime, as they can actually have the opposite effect. If nighttime is the best

Confidence Catalyst: Feeling good about yourself is a major mood booster, and exercise can definitely help you get there. Whether you’re hitting a new personal best or simply feeling stronger and more energized, exercise can give you a major confidence boost.

The Best Part? You Don’t Have to Become a Gym Rat!

The beauty of exercise for mental health is that you don’t need to spend hours pumping iron to reap the benefits. Even small amounts of physical activity can make a big difference. Here are a few ideas to get you started:

  • Take a brisk walk or jog outside.
  • Sign up for a group fitness class – Barre, anyone?
  • Hit the pool for a refreshing swim. ‍♀️
  • Do some bodyweight exercises at home – squats, lunges, push-ups – the possibilities are endless!
  • Find an activity you enjoy – dancing, hiking, biking – the key is to get your body moving and have some fun!

Remember, it’s all about finding what works for you. So lace up your sneakers, get out there, and start sweating your way to a happier, healthier you!

Let me know in the comments below what your favorite ways to move your body and boost your mental health are!

Stay sweaty, my friends!

Katie

P.S. Feeling overwhelmed and not sure where to start? Find recipes, a Getting Started checklist, and my favorite ‘straight-to-the-point’ program by clicking the tabs in the menu at the top of this page. Send me a message if you have specific questions, I’m happy to help!

The Key to Wellness

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What is the key to unlocking a healthier, happier, and more fulfilling life? It’s no woo-woo it’s real: Mindset work + Meditation. Okay call it woo-woo if you must, but here are some reasons you should give these a try:

  1. Cultivate a Positive Mindset:

Mindset work involves consciously reshaping our thoughts and beliefs. By practicing positive affirmations, that is- saying nice things to yourself – and challenging negative self-talk, individuals can foster a growth-oriented mindset. A positive outlook helps cope with challenges, and encourages resilience, promoting a healthier response to stress and setbacks.

  1. Reduce Stress and Anxiety:

Meditation, a centuries-old practice, has been scientifically proven to reduce stress and anxiety. Regular meditation sessions allow individuals to enter a state of deep relaxation, calming the mind and reducing the production of stress hormones. Practitioners experience increased emotional stability and a greater ability to deal with the pressures of daily life.

  1. Enhance Self-Awareness:

Both mindset work and meditation encourage self-reflection and self-awareness. Through meditation, individuals learn to observe their thoughts and emotions without judgment, gaining valuable insights into their OWN inner world. This heightened self-awareness aids in identifying self-limiting beliefs and thought patterns that hinder personal growth.

  1. Boost Focus and Concentration:

In today’s age of constant distractions, maintaining focus can be challenging. Mindfulness meditation, a specific form of meditation, trains the mind to stay present and attentive. This enhanced focus carries over to daily tasks, improving productivity and efficiency.

  1. Promote Emotional Regulation:

Mindset work and meditation are powerful tools for emotional regulation. By becoming aware of their emotions through meditation and addressing limiting beliefs during mindset work, individuals can develop healthier emotional responses. This leads to improved relationships and increased emotional intelligence.

Incorporating mindset work and meditation into our daily lives can be a game-changer in the pursuit of holistic wellness. The combination of a positive mindset, nurtured through conscious effort, and a calm, focused mind, developed through meditation, empowers individuals to lead more fulfilling lives. By reducing stress, improving emotional regulation, and fostering self-awareness, these practices lay the groundwork for personal growth and transformation. Embrace the transformative duo of mindset work and meditation, and witness the impact they can have on your well-being. Take that first step on the path to a healthier, happier you!

Ready to jump in? Join my favorite wellness platform that includes both mindset and meditation classes, workouts, individualized nutrition, and a support system to keep you going HERE.

Not sure yet? Let’s chat! Click here