Everyone has a different level of love (or hate) for exercise. The closer you can come to at least liking, if not flat-out loving your workout, the better the results will be! The amount of enjoyment you get out of exercising is a predictor of how much you will actually do it.

If you have always been on the fence about exercising, chances are you are not truly enjoying your workout. Start with answering these questions about your workout:

Are You a Creature of Habit or Do You Thrive on Variety? Whatever is true for your food, music and movie tastes will likely hold the same for exercise. If you are a creature of habit, you may be content with a run everyday. However, if you like to mix things up, you may want to run one day, strength train the next, and do yoga on alternating days.
What is Your Goal? Identify what it is you want to accomplish. Set a goal such as improving cardiovascular health, getting stronger, or running a 10K. Get excited when each workout is bringing you closer to your goals. If it is not, chances are you won’t enjoy it as much.
What Are You Good At? It is only human nature to enjoy the activities you are good at! The confidence in your exercise ability is a huge factor in how often you are likely to engage in it. Even exercise newbies will find a form of exercise they feel more confident in than others. Start with that form! As you gain confidence, you will likely want to further expand your horizons.
Do You Like to Workout Alone or With Others? Some people value their alone time at the gym, while others feel they need social support. If an introvert, going on a solo run or lifting weights alone may help to clear your head. However, if you are an extrovert doing a group fitness class may be more fun. Small group sessions and 1:1 Personal Training sessions are possibilities as well to get some engagement.
Do You Like to Be Indoors or Outdoors? Finding the right environment to support physical and mental health is extremely important. When it’s nice weather, multiple indoor workouts can be performed outside.
What is Your Exercise Vibe? Do you prefer a high-energy environment or a calming yoga studio? Do you like a competitive setting or a more social environment? Do you prefer your instructor to be more inspirational, informative or a drill-sergeant?

Once you have answered these questions, it is time to experiment! Try any workout out that you think may be a fit, and give it THREE tries before ruling it out. Take this as a fun, learning experimental experience to see what works for YOU! If you haven’t tried a FREE trial of a workout (Live or on-demand) on my website, ask yourself these questions. Try the one that you feel best fits your personality.

Every January, we’re flooded with the same message:

New year, new you.

But here’s the truth—you don’t need to reinvent yourself.

You don’t need to punish your body for the holidays, start an extreme program, or suddenly become someone you’re not. You already have everything you need. This year isn’t about becoming new—it’s about becoming healthier, steadier, and more aligned with who you already are.

You’re Not Behind

If you’re feeling tired, unmotivated, or out of rhythm, that doesn’t mean you’ve failed. It means you’re human. Life has seasons. Energy shifts. Priorities change. Health isn’t about perfection—it’s about consistency over time.

A healthy approach to the new year starts with letting go of guilt and pressure. Progress doesn’t require extremes. It requires patience, intention, and self-respect.

Move Because You Can, Not Because You “Have To”

Movement isn’t a punishment for what you ate or how much you rested. It’s a privilege.

Instead of asking, “How many calories did I burn?”

Try asking, “How does my body feel after moving today?”

Whether it’s strength training, barre, Pilates, walking, stretching, or a short at-home workout—movement should support your life, not take it over. Showing up consistently matters far more than doing everything perfectly.

Nourishment Over Restriction

Healthy eating doesn’t mean cutting out entire food groups or chasing the latest trend. It means fueling your body in a way that supports energy, digestion, hormones, and mental clarity.

That looks different for everyone—and it should.

Think:

Balanced meals, not extremes
Listening to hunger and fullness cues
Enjoying food without guilt
Choosing progress over rules

Sustainable nutrition is about trusting your body, not fighting it.

Small Habits Create Real Change

You don’t need a massive overhaul. Real results come from small, repeatable actions:

Drinking more water
Prioritizing sleep
Moving a few times a week
Checking in with how you feel

These habits add up—and they last.

This Year, Choose Sustainable Health

The goal isn’t to become someone else.

The goal is to feel stronger, more confident, more energized, and more at home in your body.

So this year, let’s retire the pressure.

No new you.

Just a healthy you—one step at a time.

If you’re ready to move in a way that supports your body and your life, I’d love to help you get there.

When the clocks fall back and the days suddenly feel shorter, it’s completely normal for motivation to dip. The sun is down before dinner, mornings feel darker, and our bodies want to slow way down. But this seasonal shift doesn’t mean your fitness routine has to suffer. With a few simple mindset shifts and practical strategies, you can stay energized, consistent, and strong all season long.

Here’s how to keep showing up for yourself — even when daylight feels limited.

1. Honor Your Natural Energy Patterns

When the clocks change, your internal clock does too. If you suddenly feel more tired in the late afternoon or struggle to get moving in the morning, that’s biology, not laziness.

Instead of fighting your body, adjust your schedule where you can.

If you’re an early bird, embrace morning workouts before your day ramps up.
If your energy peaks later, lean into afternoon or early evening sessions.

Your workouts will feel better — and you’ll be more likely to stick with them.

2. Commit to a Plan, Not a Feeling

Motivation becomes unreliable when it’s dark and chilly. That’s why you want to rely on structure, not mood.

Set your weekly workouts like appointments:

“Monday 9:00 AM Barre-Lates.”
“Wednesday 5:30 PM Strength.”
“Saturday morning LE.T.S. Werq! TM”

Put them in your calendar just like a meeting or commitment you wouldn’t cancel. When the plan exists, the decision-making fatigue disappears.

3. Make It Cozy & Seasonal — Not a Chore

Winter workouts shouldn’t feel like punishment. Make them something you look forward to:

Wear warm, soft layers you love
Use a pre-workout playlist that feels like a mood booster
Light a candle before your at-home workout
Warm up with herbal tea afterward

If you create an experience, you create consistency.

4. Lean Into Community

Accountability is EVERYTHING this time of year.

Joining group classes, live Zoom sessions, or texting a workout buddy can completely change your follow-through.

When you know someone is expecting you, it becomes harder to skip — and much more fun to show up. This is why community-based formats like Let’s Work thrive, especially in the darker months.

5. Focus on How It Makes You Feel

Here’s the truth: winter movement isn’t about weight, calories, or “staying on track.” It’s about mental clarity, stress relief, and avoiding the seasonal slump.

Movement boosts:

Your mood
Your energy
Your digestion
Your sleep
Your stress tolerance

When you shift your intention from “I have to” to “I feel better when I do,” motivation follows naturally.

6. Keep Workouts Short & Effective

Dark nights don’t mean you need 90-minute workouts.

On the busiest or lowest-energy days, aim for:

15 minutes of core
A quick bodyweight series
A short burn sequence
A stretch and release flow

Small workouts count — and they still move the needle. Consistency > duration.

7. Create a Reward Ritual

Positive reinforcement is powerful.

Choose something small but enjoyable to pair with your workout:

A cozy shower
A favorite smoothie
Your comfiest loungewear
Ten minutes of quiet time afterward

Your brain begins to associate workouts with comfort, not effort.

8. Don’t Wait for Motivation — Build Momentum

Motivation is often the result of movement, not the cause.

Once you start showing up — even imperfectly — the momentum becomes your biggest asset.

Start small. Start slow. But start.

Your winter routine can be your strongest yet.

Final Thoughts

The clocks may change, but your goals don’t have to. With the right mindset, structure, and support, you can stay motivated, energized, and committed all season long. And remember — your body deserves consistency, not perfection.

The darkest months can still bring out the strongest version of you.

We often think of fitness as something that happens from the neck down — the muscle tone, the sweat, the calories burned, the visible change. But after years of coaching hundreds of clients, I’ve learned that the real transformation starts from the inside out.

Movement changes the body, yes. But it also rewires the mind. It recalibrates how we process stress, self-talk, and everyday challenges. Fitness is not punishment or vanity; it’s a mental practice — one that helps you reset, focus, and find strength long before you pick up a weight.

Movement as a Mindset Reset

We live in a world that pulls us in a thousand directions: work, family, notifications, expectations. Our nervous systems are on overdrive before we even get out the door. But the moment you step into movement — whether it’s a 45-minute class, a quick strength circuit, or even a walk outside — something shifts.

Your breathing deepens. Your mind starts to quiet down. The noise fades just a little, and suddenly, it’s just you and the next rep, the next song, the next breath.

That’s the recalibration.

It’s not about chasing perfection. It’s about returning to balance.

Your Workout Is the Practice Ground for Life

When a client pushes through the last round of TRX planks or holds a barre pulse they thought they couldn’t, I always tell them — this is the same strength that shows up when life gets hard. You’re training your resilience.

Fitness teaches patience. It teaches self-trust. It teaches you how to sit with discomfort and breathe through it — which is exactly what we need when real-life challenges show up outside the studio.

Every rep, every stretch, every drop of sweat is a rehearsal for handling life’s chaos with more clarity and control.

Reconnecting to Your Body = Reconnecting to Yourself

Many of us spend our days living in our heads — thinking, planning, overanalyzing. But when you move, you come home to your body.

You notice your breath. You feel your heart beating. You recognize what it means to be present. This is what I call “embodied awareness” — when you stop critiquing your body and start listening to it.

Your body isn’t your enemy. It’s your compass. And when you move with that intention, the mental fog starts to lift. You start to remember what’s really important: showing up for yourself, not against yourself.

The Confidence Ripple Effect

Here’s what I love most: once you start to feel mentally stronger in your workouts, that confidence seeps into everything else.

Suddenly, you’re setting boundaries you didn’t before. You’re standing taller in meetings. You’re saying yes to new opportunities because you know you can handle them.

That’s not just physical progress — that’s mental alignment. You’ve recalibrated your mindset from “I can’t” to “Watch me.”

How to Make Movement Your Mental Reset

You don’t need a full gym or perfect conditions. You just need a commitment to check in with yourself. Try this:

Start with breath.Before your workout, take three deep breaths. Feel your feet on the ground. Remind yourself you’re doing this for you.
Set an intention.Maybe today’s goal is focus, maybe it’s release. Let that guide your movement instead of numbers or mirrors.
Finish with stillness.Take one minute after your workout — yes, just one — to notice how you feel. Calm? Energized? Grounded? That’s your recalibration in action.

The Takeaway

When we think of fitness only as physical, we miss its most powerful purpose: it’s a daily chance to reset our minds.

The world may stay chaotic, but within that 45-minute session, you create calm. You create space. You create a stronger, more balanced version of yourself that can take on anything that comes next.

So the next time you step onto your mat, pick up a kettlebell, or join me for a Let’s Work class — remember, you’re not just working your muscles. You’re tuning your mind.

Because fitness isn’t just about how you look.

It’s about how you feel when life happens — and knowing you can handle it.

For many of us, a cup of coffee is the daily ritual that gets us moving. But when it comes to workouts, does caffeine actually help — or can it hurt? Let’s break it down.

The Science of Caffeine and Performance

Caffeine is a natural stimulant that works by blocking adenosine, the chemical in your brain that makes you feel tired. This creates alertness, focus, and a temporary boost in energy. When it comes to exercise, research shows caffeine can:

Improve endurance: Runners, cyclists, and even strength athletes often notice better stamina.
Enhance focus: Feeling “locked in” during your workout can help you maintain good form and push through tough sets.
Reduce perceived effort: Caffeine can make exercise feel easier, even when you’re working hard.

How Much Is Too Much?

Like most things, balance matters. Studies suggest 3–6 mg per kilogram of body weight (roughly 1–2 cups of coffee for most people) is enough to see benefits. More isn’t always better — too much caffeine can cause:

Jitters and anxiety
Increased heart rate or blood pressure
Stomach upset
Interference with sleep (especially if taken late in the day)

Best Time to Have Caffeine Before a Workout

For most people, 30–60 minutes before exercise is the sweet spot. That’s when caffeine peaks in your bloodstream, giving you that mental and physical edge.

Caffeine Sources Beyond Coffee

Green tea (gentler lift, plus antioxidants)
Pre-workout supplements (check ingredients — many are loaded with caffeine)
Energy drinks (be cautious of sugar and additives)
Caffeinated gums or chews (fast absorption)

Should You Use Caffeine for Workouts?

It depends! If you already enjoy coffee or tea, it can be a helpful tool to power your training. If you’re sensitive to caffeine or struggle with anxiety, sleep, or heart palpitations, you may want to limit it. Always listen to your body — what helps one person might hinder another.

The Bottom Line

Caffeine can absolutely boost workout performance when used wisely. The key is moderation, timing, and knowing your body. So, if you love that pre-workout coffee, enjoy it — just don’t let it replace the real MVP: consistent training, good nutrition, and quality sleep.

As summer winds down, a lot of people feel ready to get back into a routine — but jumping into a full-on overhaul can feel overwhelming. The good news? You don’t need to completely reinvent your fitness plan to see results. Sometimes, it’s the small, consistent changes that make the biggest impact.

Here are five simple tweaks you can make this season that will pay off big in the weeks ahead:

1. Shorten & Intensify Your Workouts

If your schedule’s about to get busier, don’t ditch your workouts — just make them more efficient. Try 20–25 minutes of higher-intensity intervals or a circuit that hits all major muscle groups. You’ll be surprised how much you can accomplish in less time when you keep the pace up.

2. Add a Recovery Ritual

Recovery isn’t just about rest days — it’s about what you do on them. A quick foam rolling session, 10 minutes of stretching before bed, or even a short mobility flow in the morning can help you feel looser, stronger, and less sore after workouts.

3. Make Seasonal Nutrition Swaps

As the weather shifts, so can your meals. Swap your cold summer smoothies for warm oatmeal topped with fruit and protein powder, or trade salads for hearty grain bowls. Seasonal produce like squash, apples, and sweet potatoes can keep your meals both satisfying and nutrient-rich.

4. Stack New Habits Onto Old Ones

Want to start a new habit? Attach it to something you already do. For example, after you brush your teeth in the morning, spend two minutes doing bodyweight squats or planks. That “habit stacking” makes it easier to stick with.

5. Track a Non-Scale Goal

Instead of focusing only on weight, set a performance-based goal: doing a full push-up, running a mile without stopping, or holding a plank for a minute. Watching your strength and endurance improve is often more motivating than chasing a number on the scale.

Bottom line: You don’t have to wait until January to reset. A few small changes now can set you up for a stronger, healthier fall — and make it a lot easier to keep your momentum going when winter rolls in.

As a fitness enthusiast, you’ve likely heard of the numerous benefits associated with Barre and Pilates workouts. These low-impact, bodyweight-based exercises have gained popularity in recent years due to their ability to improve flexibility, strength, and body control. However, the question remains: can focusing solely on Barre and Pilates provide a well-rounded fitness routine, or are there potential drawbacks to consider?

In this article, we’ll explore the pros and cons of only doing Barre and Pilates workouts, helping you determine whether these exercises are sufficient for achieving your fitness goals.

The Benefits of Barre and Pilates

Both Barre and Pilates offer a range of benefits that can enhance overall physical fitness. Some of the most significant advantages include:

Improved flexibility and mobility: Barre and Pilates emphasize movements that increase range of motion and reduce stiffness. By incorporating these exercises into your routine, you can expect to see improvements in your overall flexibility and mobility.
Core strength and stability: These workouts engage the core muscles, improving posture, balance, and overall athletic performance. A strong core is essential for maintaining good posture, preventing injuries, and enhancing athletic performance.
Low-impact: Suitable for individuals with joint issues or chronic pain, Barre and Pilates minimize high-impact stress on the body. This makes them an excellent option for those who need to avoid high-impact exercises due to injury or health concerns.
Body control and awareness: Barre and Pilates require focus on precise movements, enhancing body awareness and control. By practicing these exercises, you’ll develop a greater understanding of your body’s capabilities and limitations.
Stress relief and relaxation: The flowing movements and breathing techniques used in Barre and Pilates can be meditative and calming, providing a much-needed break from the stresses of daily life.

The Drawbacks of Only Doing Barre and Pilates

While Barre and Pilates offer numerous benefits, there are potential drawbacks to consider when focusing solely on these workouts. Some of the most significant cons include:

Limited cardiovascular benefits: While both workouts can be intense, they might not provide the same cardiovascular benefits as high-intensity interval training (HIIT) or cardio-focused workouts. If you’re looking to improve your cardiovascular health, you may need to incorporate other exercises into your routine.
Potential for overuse injuries: Repetitive movements and strain on specific muscle groups can lead to overuse injuries if proper form and recovery are not prioritized. It’s essential to listen to your body and take regular breaks to avoid injury.
Limited progressive overload: Without incorporating weights or resistance training, it can be challenging to progressively overload muscles and achieve significant strength gains. If you’re looking to build substantial strength, you may need to supplement your routine with other exercises.
May not improve bone density: Weight-bearing exercises, like weightlifting or high-impact aerobics, are often more effective for improving bone density. If you’re concerned about osteoporosis or bone health, you may need to incorporate other exercises into your routine.

The Verdict: Is It Enough to Only Do Barre and Pilates?

While Barre and Pilates offer numerous benefits, a well-rounded fitness routine that includes a mix of cardio, strength training, and flexibility exercises can provide more comprehensive results. If you’re looking to achieve overall fitness and wellness, it’s likely that supplementing your routine with other exercises will be beneficial.

However, if you’re looking for a low-impact workout that focuses on flexibility, core strength, and body control, Barre and Pilates can be an excellent choice. These exercises can be particularly beneficial for individuals with joint issues or chronic pain, or those who prefer a more meditative and calming workout experience.

Tips for Incorporating Other Exercises into Your Routine

If you decide to supplement your Barre and Pilates routine with other exercises, here are a few tips to keep in mind:

Start slow: When introducing new exercises into your routine, start slow and gradually increase intensity and difficulty. This will help your body adjust to the new demands and reduce the risk of injury.
Focus on proper form: Proper form and technique are essential for getting the most out of your workouts and preventing injuries. Take the time to learn proper form and technique, and don’t be afraid to ask for help if you’re unsure.
Listen to your body: Your body will tell you what’s working and what’s not. Listen to your body and take regular breaks to avoid injury and prevent burnout.

Conclusion

Barre and Pilates offer a range of benefits that can enhance overall physical fitness. However, focusing solely on these workouts may not provide the comprehensive results you’re looking for. By incorporating other exercises into your routine and prioritizing proper form, recovery, and progressive overload, you can achieve a well-rounded fitness routine that meets your needs and goals. Whether you choose to stick with Barre and Pilates or supplement with other exercises, the most important thing is to find a routine that you enjoy and that keeps you moving towards your fitness goals.

In today’s fast-paced world, finding time for exercise can seem daunting. However, the good news is that you don’t need to spend hours at the gym to reap the benefits of physical activity. Even small amounts of movement can have a significant impact on your overall health and well-being.

The Benefits of Small Amounts of Exercise

Research has shown that even short periods of physical activity can:

Improve cardiovascular health: Regular movement can help lower blood pressure, improve circulation, and reduce the risk of heart disease.
Boost mood and energy: Exercise releases endorphins, which can help alleviate symptoms of anxiety and depression, and increase energy levels.
Support weight management: Even small amounts of physical activity can help with weight loss and maintenance.
Improve sleep: Regular movement can help regulate sleep patterns and improve the quality of sleep.

Incorporating Movement into Daily Life

You don’t need to be a fitness enthusiast to benefit from physical activity. Here are some simple ways to incorporate movement into your daily routine:

Take the stairs: Ditch the elevator and opt for the stairs instead.
Walk to work: If possible, walk or bike to work instead of driving.
Take a short walk during breaks: Use your lunch break or coffee break to take a short walk outside.
Do household chores: Activities like vacuuming, mopping, and gardening can count as physical activity.

The Importance of Consistency

The key to benefiting from physical activity is consistency. Aim to incorporate some form of movement into your daily routine, even if it’s just for a few minutes a day. Over time, these small amounts of movement can add up and make a significant difference in your overall health and well-being.

Conclusion

In conclusion, a little movement can go a long way in improving your overall health and well-being. By incorporating small amounts of physical activity into your daily routine, you can experience the many benefits of exercise without feeling overwhelmed. So, start small, stay consistent, and watch your health and fitness levels improve over time.

Get moving, stay active, and enjoy the journey!

As the sun shines brighter and the days get longer, it’s time to kickstart your fitness journey and get ready for summer. Whether you’re looking to tone up, lose weight, or simply feel more confident in your own skin, this guide will help you achieve your goals.

Setting Your Summer Fitness Goals

Before you begin, take some time to reflect on what you want to achieve. Do you want to:

Lose weight and tone up?
Increase your endurance and stamina?
Build muscle and strength?
Improve your overall health and wellness?

Write down your goals and make them specific, measurable, achievable, relevant, and time-bound (SMART). This will help you stay focused and motivated throughout your fitness journey.

Creating a Summer Fitness Plan

Cardio: Incorporate activities like running, cycling, or swimming into your routine to improve cardiovascular health and burn calories.
Strength Training: Focus on building muscle and strength with exercises like squats, lunges, and push-ups.
Flexibility and Mobility: Incorporate stretching and yoga to improve flexibility and range of motion.
Nutrition: Fuel your body with a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources.

Summer Fitness Tips

Stay Hydrated: Drink plenty of water throughout the day to stay energized and focused.
Find a Workout Buddy: Exercising with a friend or family member can help keep you motivated and accountable.
Mix It Up: Vary your workout routine to avoid boredom and prevent plateaus.
Get Enough Sleep: Aim for 7-9 hours of sleep per night to help your body recover and repair.

Summer Fitness Challenges

30-Day Plank Challenge: Start with a 30-second plank and gradually increase the time each day.
Summer Step Challenge: Aim for 10,000 steps per day and track your progress.
Outdoor Workout Challenge: Commit to working out outdoors at least 3 times per week.

Get Ready for Summer with Confidence

By following these tips and challenges, you’ll be well on your way to achieving your summer fitness goals. Don’t forget to be patient, stay consistent, and celebrate your progress along the way. Get ready to rock your summer body with confidence!

When it comes to working out, one of the most debated topics is whether to exercise on an empty stomach or not. Some swear by the benefits of fasting before a workout, while others claim it’s a recipe for disaster. In this article, we’ll delve into the pros and cons of working out on an empty stomach, helping you make an informed decision that suits your fitness goals and needs.

Pros of Working Out on an Empty Stomach:

Increased Fat Burning: Exercising on an empty stomach can increase the amount of fat your body burns for energy. When you haven’t eaten, your body is forced to rely on stored fat for fuel, which can be beneficial for weight loss.
Improved Mental Clarity: Fasting before a workout can help improve mental clarity and focus. Without the distraction of a full stomach, you may find it easier to concentrate on your exercise routine.
Enhanced Autophagy: Autophagy is the process by which your body breaks down and recycles damaged cells and proteins. Exercising on an empty stomach can stimulate autophagy, leading to improved cellular health and renewal.
Increased Human Growth Hormone (HGH) Production: Fasting has been shown to increase production of HGH, which is essential for muscle growth and repair.

Cons of Working Out on an Empty Stomach:

Reduced Performance: Exercising on an empty stomach can lead to reduced performance, especially during high-intensity workouts. Without adequate fuel, your body may struggle to power through your exercise routine.
Dizziness and Lightheadedness: Fasting before a workout can cause dizziness and lightheadedness, especially if you’re not used to exercising on an empty stomach.
Loss of Muscle Mass: If you’re not consuming enough protein before a workout, you may be at risk of losing muscle mass. This is especially true if you’re doing high-intensity strength training exercises.
Nutrient Deficiencies: Exercising on an empty stomach can lead to nutrient deficiencies, particularly if you’re not consuming a balanced diet. This can negatively impact your overall health and fitness.

The Verdict:

While there are benefits to working out on an empty stomach, it’s essential to weigh these against the potential drawbacks. If you do decide to exercise on an empty stomach, make sure to:

Listen to your body and stop if you experience any adverse effects
Stay hydrated by drinking plenty of water before, during, and after your workout
Consume a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats

Ultimately, whether to work out on an empty stomach or not depends on your individual needs, goals, and preferences. Experiment with different approaches to find what works best for you.