Staying hydrated is an essential part of health, and it is sometimes overlooked! Conventionally, we are told to aim for 8 glasses of water per day! This can vary from person to person and you should consult with your doctor to talk about your specific intake. It also varies on factors such as how often you exercise, if you are outdoors, sickness, the temperature, etc.

Here are 5 reasons to stay hydrated:

1. Aids in Digestion:

In order to digest food properly, we need proper hydration. Water aids in breaking down soluble fiber to get things moving in the right direction. Without regular hydration, we can experience gas, bloating, discomfort, etc.

2. Weight Loss/Management:

Not only can water help keep you full between meals, but it can help boost metabolism! Drinking a full glass of water with each meal keeps us from overeating and indulging in unnecessary calories. It has also been shown to reduce the amount of fats, sugars and cholesterol we eat on a daily basis.

3. Healthy Heart:

Our blood is made up of 90% water! If we do not consume enough water, the blood can be become too concentrated! This will cause an imbalance of important electrolytes such as potassium and sodium. Both of these are key to maintaining a healthy heart!

4. More Energy:

When we are dehydrated, we can slow down the circulation to our brains. Less oxygen to the brain leads to fatigue! The heart will also have to pump harder to get the oxygen out to the brain that it’s lacking. This will make us feel tired, less focused and sluggish.

5. Deceased Joint Pain:

The cartilage in our joints contains about 80% water. Keeping up with hydration helps the joints to stay lubricated, which reduces friction. Less aches and pains leads to much easier movement!

I highly suggest this motivating water bottle found on amazon to encourage you to drink more water through the day. It is a 1/2 gallon (8 cups) and is BPA FREE. It can be found by clicking the image/link (ad) below:

DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Finding a workout program that you actually enjoy can be challenging. This is why it’s SO important to vary your routine! In my early twenties I spent countless hours at the gym and didn’t see or feel many results!

It wasn’t until I started incorporating barre/ Pilates workouts with my strength based workouts that I felt a major shift. I felt stronger, more focused, and less anxious. Working out does NOT need to be a punishment! It can be FUN!

Whether you feel mentally burned out from working out like it’s a chore or your body feels physically burned out, it’s important we stop this in its tracks! Here are some workout burnout tips:

Alternate Workout Intensity:

All your workouts do not need to be high intensity where you are pushing yourself to your limit. It is important we alternate intensities to avoid boredom as well as get the best results. If I am craving higher intensity I will do a H.I.I.T workout with alternating cardio and strength intervals. If I am in a lower intensity mood, I will do a Barre class or my own format called L.E.T.S. Werq! TM (lengthen/ elongate/ tone/ stretch).

Find a Workout that is Fun!:

The more fun you have in your workout, the more likely you are to stick with it. If it feels like a chore we don’t want to do, the less likely we are to keep with it. Find something enjoyable that you look forward to!

Listen to Your Body:

If your body is telling you that you are overdoing it, you probably are! Feeling burnt out is usually your bodies way of telling you that you need a break. A day or two off a week does the body wonders! Change your internal dialogue! Taking a rest day does NOT make us weak. Instead, it is giving our body the time to recover so we see the results.

STRETCH:

See my stretch REEL here:

https://www.instagram.com/reel/CfZPw_9gkda/?igshid=NDBlY2NjN2I=

I created my community because I wanted working out to be FUN and for all levels. I believe in alternating workouts and changing the routine daily. I also wanted recordings to be accessible for those who can’t make LIVE workouts. The emphasis is on feeling strong and confident!

Want a FREE trial? Add a class/recording to your cart. At checkout enter code WECOMECGM! Can’t wait to see you!

One of my main goals is to make it fun for women to prioritize regular physical activity in their lives. We know that even just 10 minutes of exercise a day can make a big impact on your physical and mental well-being. One of the most critical aspects of feeling good from movement, though, is consistency. Consistency is key to maintaining a healthy lifestyle.

If you are trying to learn how to stay consistent with working out, just know it isn’t always easy to workout every day. We all have days where we have a jam-packed schedule, the day gets away from us, or we simply just don’t want to workout. It is my goal to make your fitness journey manageable and enjoyable, even on those challenging days.

1. FIND A WORKOUT YOU LOVE

I know that it seems obvious, but it is so important to find a workout you look forward to doing. If you aren’t excited to do your workout, it will be much more difficult to follow through with it. Looking forward to and loving your workout will make it easier to maintain a consistent workout schedule.

2. FIND A WORKOUT BUDDY

Community and connection are a big part of life, and they extend to working out! Whether you find community through workout classes or schedule time to workout with your bestie (online or at home), finding workout buddies helps to hold us all accountable. Showing up for both your buddy and yourself makes it easier to get the workout session done on days when you’re just not feeling it.

3. TRY A SHORTER WORKOUT

I am a big fan of shorter workouts or mini workouts. On days when I really don’t feel like working out, I take a deep breath and tell myself that I can commit to just 12 minutes of movement. Every single time I do half of one of my 25 minute shorter workouts, I feel so much better. I usually end up finishing the 25 min workout OR saving the rest for later since my energy levels are so much better!

4. STREAMLINE DECISION MAKING

I am a big advocate for making things easy. I personally like to workout in the morning (when I teach), so I set out my workout clothes the night before so I don’t have to think about picking an outfit first thing in the morning. You can also set out your mat, weights, and have your iced coffee ready to go in the fridge so you don’t have to think about those things, too!

5. SET REALISTIC EXPECTATIONS

As you embark on your fitness journey, consider setting smaller, realistic goals on the way to your ultimate fitness goal. Instead of focusing solely on the end result, try shifting your focus to small victories, such as improving your workout consistency or increasing your strength. These smaller goals can act as stepping stones on your path to a healthier lifestyle, providing you with a sense of achievement along the way. Remember, the key to developing a consistent workout routine is building a workout habit. Consistency is the secret ingredient to reaching any fitness goal. Incorporating regular workout routines into your weekly workout plan can greatly assist in creating this habit. Don’t forget, it’s your journey, and it’s not about perfection, but about steady progress. Enjoy each step along the way and embrace the accomplishment of showing up for yourself!

6. CHOOSE MOVEMENT!

Even if we use all of these hacks to stay consistent, there are still going to be days where we just don’t have the energy to workout- and that’s okay! On these days, it is important to remember that movement doesn’t need to be a structured workout. Choosing to take a walk to grab a coffee, parking further away in the parking lot during your day of errands, and taking a break from work to do some stretching all help!

Feeling stuck? If you have never taken one of my classes (Live OR recorded), head to http://www.cgmfit.com and add a LIVE or RECORDING to your cart. At checkout use code WELCOMECGM to get the class FREE! Classes range from 25-50 min with multiple formats available!

The stability ball is a dynamic and versatile piece of equipment to consider using in your workout routine. It can be used in nearly any type of workout to challenge yourself and take your fitness to the next level. While it does take some time to get used to the instability, you will soon find yourself craving the muscle isolation, balance, and core stability this tool provides. Here are 7 reasons to incorporate them into your workout routine:

1. Strengthens Your Core:

Time to swap out your exercise bench with a stability ball. Any workout done on the bench can likely be performed on the ball. Some examples are chest presses, rows, and bicep curls. As you perform these, you will also be strengthening your core because you are using your core muscles to maintain stability.

2. Improves Your Flexibility:

Even if you do not use the ball for your workout routine, you. can use it to stretch and warm up your muscles before the workout commences. This reduces the risk of injury.

3. Enhances Body Weight Exercises:

Body weight exercises such as planks, push ups, and dips can be enhanced with the stability ball. This will improve core stability and balance!

4. Cardio Burn:

Incorporating the stability ball into your cardio workouts is a sure fire way of getting your heart rate up. Since they are lightweight and versatile , you can easily add them to enhance your cardio moves.

5. Back and Spine Health:

The stability ball is great if you have lower back problems as it supports the lower back as you stretch and exercise. Physical therapists and chiropractors routinely recommend the stability ball as part of a regular exercise routine.

6. Improves Balance:

Even if not used for exercise, just sitting on a stability ball engages your stabilizer muscles. Try sitting on a stability ball at your desk to engage back and abdominal muscles. It will also help with posture.

7. Helps with Sports Performance:

Sports enthusiasts can appreciate the unstable and soft surface of the stability ball. This strengthens core muscles, activates core structure, improves proprioception, coordination and balance. All of these will serve to protect against injury.

Not sure of how to use the stability ball? Come to a special class on Monday, January 24 9:45 am EST. We will use the ball for the last 15 minutes of class! Interested in getting one? Click on the picture below (ad) and correlate size to height below.

4’8″-5’3″-Medium

5’4″-5’10”-Large

5’11”-6’4″-X Large

When we work out, endorphins are released. These are feel-good hormones that help to ease stress and anxiety. Exercise will do wonders for self-esteem and confidence, which greatly impacts our mental health. Incorporating small amounts of exercise in our daily routine does not have to be difficult. Start by just talking a walk or doing a stretch! Over time, you can increase the intensity of the workouts and try new movement types. Get your body moving and experience both the physical and mental benefits!

Try mindfulness exercises: Incorporate mindfulness exercises into your daily workout. Focusing on breathing and/or gratitude can hep reduce stress and anxiety. Try a meditation on YouTube from https://m.youtube.com/@Dauchsy
Set achievable goals: Make sure you are setting realistic goals for yourself and celebrate all progress. Help boost your sense of accomplishment, which can positively impact your mental health!
Use exercise as an stress-reliever: Exercise is a great way to relieve stress and clear your head! Go running, try yoga/barre/Pilates when feeling overwhelmed and stressed!
Take breaks when needed: Rest and recovery are equally important to exercise. Take breaks as needed and really listen to your body. Over-exercising will lead to burnout and negatively impact our mental state.
Find a workout buddy: Having a workout buddy puts the fun back into exercise as well as providing support and motivation when you need it most!
Mix it up: Variety in your exercise routines adds spice! Try new activities and even change up your workout location to keep it fresh!

By incorporating these tips, you can improve mental health, reduce stress/anxiety, and increase overall well-being. Get moving!!

Foam rolling is everywhere these days! I am giving another event this month, and I believe it is very important to address the most common mistakes people make when using the Foam Roller. Foam rolling is a self-myofascial release that helps to get rid of adhesions in the muscles, connective tissue, and fascia. It also increases blood flow to all muscles which creates better mobility, helps with recovery, and improves performance.

If this all sounds great to you, you are not alone! Foam rolling is a wonderful way to increase mobility and decrease pain….but only if used the correct way. If it is not, you pose the risk of irritating and injuring your body further. Here are the 4 most common foam rolling mistakes people make:

1. Rolling directly where you feel pain. Typically, when we feel pain our first inclination is to massage that spot directly. This could be a big mistake! Most of the time, pain is a result from tension imbalances in other areas of the body. For example, the IT band is a common area people tend to roll. While it may feel good, you will NOT relax and/or release the IT band. The IT band is not pliable as it is a strong piece of connective tissue. Instead, when you find a sensitive spot, ease away from that area by a few inches. The idea is to work on a more localized region around the sore areas before using large motions with the roller. When trying to “release the IT band”, work on primary muscles that attach to the IT band, such as the gluteus Maximus and tensor fascia latae (runs along outer thigh).

2. Rolling too fast. Rolling too quickly will not eliminate any adhesions. In order for the muscles to relax, you must give your brain enough time to tell them to do this. Go slower so the superficial layers have time to adapt and manage compression.

3. Spending too much time on the knots. You do NOT need to spend 5-10 minutes on the same area. It’s also equally important you do not place all your body weight on the one area either. If you place too much pressure on one section, you may hit a nerve or damage the tissue. In order to avoid bruising, spend about 1 minute on the tender spots and move on.

4. Rolling lower back with foam roller: It is one thing to lay on top of foam roller to help posture. However, rolling the lower back is a big no-no. Your spinal muscles will try to protect the area you are rolling and therefore contract! This is something you want to avoid.

I am so excited to be giving another foam-rolling class on Tuesday Nov 16th after 9:25 am EST Butt and Gut. We will finish about 8-10 minutes early and roll! If you do not have a roller click on the one below (ad) to order! FYI: I use the 18 in. option!

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.