Immunity... How its function is linked to our gut

Today, you can't turn on the TV or radio or even have a simple conversations without the words "virus", "Covid" or "immune system" come up. Staying healthy is more important that ever. Keeping your immune system functioning properly takes some effort, and now there are studies coming out showing a direct association between gut function and Covid-19 severity. In fact, Blue Zones just put out an article on the subject (see link at end). So...... 

 

Why in the world would having optimal gut function be connected with Covid-19?

Because 70% of our immune system is housed in our gut!

It makes sense, as most of what we bring into our bodies (good, harmful, etc) makes its way inside through our mouth and down our digestive tract. We have immune cells that stand guard against any invaders, and these immune cells are close partners with our microbiome (the good bacteria that help us make all kinds of necessary molecules and help digest our food). If our...

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Anti-aging is BS. If we're not aging, we're dead.

Clear and simple, we want to wake up each day feeling energized and enthusiastic. It's not aging per se that we are afraid of/resistant to... it's the thought of NOT AGING ON OUR OWN TERMS! So... how can you age on your own terms and take control of your future? Doctors and researchers are learning more everyday about how small, daily, simple steps make huge impacts in our overall health. 

AND this applies whether you are 35 or 75!

Aging is only 20% genetic. The other 80% is totally dependent on lifestyle behavior! How you age is completely in your control, if you're willing to put in the work!

So the question that begs an answer is...

Have you been doing the work?!

There are a few places you could start:

  • Nutrition
  • Sleep
  • Movement/Fitness
  • Stress Resilience
  • Inflammation Levels

But this goes beyond eating your kale and closing your eyes and repeating "ohm". You can eat all the kale in the world or meditate 8 hours a day and still not live a long fulfilling...

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A (ZOOM) Thanksgiving To Remember

So... here we are at the end of November figuring out how to navigate this holiday season. A Thanksgiving over Zoom probably wasn't what we were hoping for but with a little creativity and open-mindedness, we can make it one to remember. 

One positive thing is that we may be able to spend the holiday with more of our loved ones, especially those who are usually limited in their travel capabilities. One of my clients lives in LA and her kids live on the East Coast, they hardly ever all get to be together, but this year everyone will be Zooming together! That's a silver lining for sure! I'm sure you are having similar experiences.

Here are a few things to make this Thanksgiving memorable:

1. Find photos of past Thanksgivings to share at dinner.

2. Tell your funniest Thanksgiving story/blooper.

3. We all have loved ones that we have lost, recall a few festive, joyful memories of them. I remember my grandpa always falling asleep after Thanksgiving dinner in front of a...

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Self-Improvement ≠ Self-Nourishment

September is Self-Improvement Month. There's lots on the web with all kinds of self-improvement ideas. I don't know about you, but that word rubs me the wrong way. When I think of "improvement" it congers up more negative feelings than positive, it's more to fix something up that may be old or broken... you know, like, home improvement or improving your exercise habits. I prefer self-nourishment and self-care, it shifts the perspective to a positive vibe, and perspective is everything. When we implement daily nourishment and care in our life, there won't be a need for "improvement". The leveling-up happens naturally. 

So what are some things to nurture and care for yourself this month?

  1. eat nourishing foods (veggies, fruits, healthy fats, fiber)
  2. up your hydration
  3. move daily
  4. get outside
  5. breathe deeply
  6. mentor someone
  7. write a gratitude list daily
  8. decrease your time with technology
  9. have a 60-sec dance party
  10. create a morning/evening routine
  11. take a bath
  12. adjust your goals
  13. be adaptable...
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Change starts with me. Change starts with you. Growth+Change = Discomfort+Pain

 

First, I just want to acknowledge what a heavy 10 days this has been. No matter what our background, race, religion, economic situation, sexual orientation, we have all felt the heaviness of theses times. And most of us, I hope, have realized that we all have room to learn, grow and support change in ourselves, our family, our community, our nation and our globe when it comes to racism and social injustice. 

The devastating injustices against George Floyd, Ahmaud Arbery, Breonna Taylor, and countless others have brought to the forefront what this country has been facing for centuries: deeply-rooted, systemic racism. Being a silent bystander is not an option, we must be very vocal about being anti-racist. This is the time to take a stand and to take action.

Unfortunately, many big Pilates and Wellness platforms have remained silent or only spoke up once being called-out. They have not used to their platform to amplify Black...

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Stay Motivated Moving Your Body!

Maintaining our motivation to stay active and move our bodies can feel overwhelming after all these weeks of "safer-at-home" measures! Have you lost some inspiration? 

I was featured in a blog by Robyn Youkilis recently talking about fun and inspiring workouts to do at home. Working out at home takes a lot of determination and dedication. Now more than ever we need to maintain or even level-up our physical health and exercise is a big part of that equation. The science proves that exercise is one of the best ways to lower stress, improve mood and increase brain and gut health (all needed for an optimal immune system).

Here are some fun ways to inspire us all to move more:

  1. Get outside - It's summer!! The sun is shining and there's no better way to improve our mood and Vitamin D levels than to get some exercise outside. If you can be in nature, that has even greater benefits (check out the topic "biophilia" on how nature affects human physiology)!
  2. Accountability Workout Buddy -...
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3 Mistakes Pilates Instructors Can Avoid as We Navigate Covid-19

Uncategorized May 05, 2020

Hi Friend! As we start week 8 of quarantine, many of us are starting to ask the questions...

"What does the studio re-opening look like?

"Will my studio re-open?"

"Will my clients return?"

These are difficult questions to ask, and even more difficult to answer. The truth is the way we teach Pilates will never be the same, the "new normal" is going to force us to shift the way we do things and how we think. And we have two choices: 1) drag our feet and kick and scream trying to keep things as they were before Covid-19 OR 2) take a deep, hard look at how we can adapt (to not only be of service to our clients, but also make sure to never have the "rug pulled out from under us" again). 

Here are 3 mistakes we can avoid:

1. Not using this time to build your online audience and email list. It's scary to put yourself out there... FB Lives, IG stories, being regular with your newsletter. Another great way to grow your audience is to get on other people's podcasts, IG Lives, and speak...

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Where Did My Motivation Go?

Stress. Fatigue. Burnout. Judgement. Overwhelm.

Anyone else feeling it?! You are not alone, my friend. These things mentioned above can really mess with our motivation. And I'm not just talking about being motivated to create a new business or write your opus magnum. I'm talking about just getting out our pajamas and into workout clothes or not snapping at our partner because they didn't ___ you fill in the blank ;) 

Like this ancient olive tree grove in Mallorca Spain, we are being molded by our environment and it's f'ing uncomfortable and gnarly (just like this tree's trunk). But, this is what makes the olive tree produce amazing fruit: the elements, the soil, the sun, it utilizes all the tools available to grow strong despite the external environment. And we have those tools also to grow and find that motivation again. Motivation to move forward (even if it's falling on our face), we owe it to ourselves, our family and our community. 

Here are some tools:

Tool #1: What...

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The Power of Choice Amidst Uncertainty

Decisions We Can Make Now in order to Thrive

 Right now could be the biggest opportunity to grow and thrive in so many areas (health, business, relationship, etc.) of our life! So, here are a few choices we can make...
  • Be Reactive
  • Act out of fear
  • Scarcity mindset
  • Hold on to what's not serving us
  • Be stuck in a rut
  • Narrow-minded thinking
  • Shrink into limiting beliefs
  • Sit around and be bored
  • Eat junk & processed foods
  • Scroll mindlessly
  • Gain weight
  • Be lethargic
  • Ignore the needs of others
  • Build walls of solitude
  • Be Proactive
  • Act out of love
  • Abundance mindset
  • Let go of what's not serving us
  • Look for new ways to pivot
  • Creative, bold thinking
  • Grow into a new normal
  • Move your body and be thankful
  • Prepare nourishing meals
  • Sit mindfully, focus on your breath
  • Become the fittest person you know
  • Radiate energy and vibrancy
  • Be of service to others
  • Build community & tribe
   
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3 Ways to Manage Your Mindset During the Quarantine

How have you been doing? How is navigating this unusual situation weighing on you?

I'm sure there's been ebbs and flows...going from neutral to enthusiastic to exhausted to motivated to frustrated to burnt out. I know, because I'm right there with you, sometimes feeling all the things in just one day!

Lately, I've been thinking a lot about how to shift my mindset from "this is happening TO me" to "this is happening FOR me".

Here are 3 ways that can help with this shift:

1. Now's the time to optimize our health and wellbeing.

Here's an acronym I just came across yesterday listening to Brendon Burchard. Take your MEDS RX daily!

M: meditate

E: exercise

D: Diet

S: Sleep

R: Relationship Building

X-factor: supplements to support your physical and mental wellness. 

Self-care is not optional at this time. It's necessary for you to fill your own cup, so that you can give to others (see point #2). Do the one thing you know you need most at this moment to optimize your...

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