behind the studio

hi there, I'm charlotte!

mama of breathe strength

opening up a yoga studio has been a dream dancing in my mind for a few years now.
and it's finally time. here's how it all started.

my healing journey began in 2010.

after unexpectedly losing my mom and, shortly after, being diagnosed with familial hypercholesterolemia (a fancy term for genetically high cholesterol), I went from a carefree 17-year-old, to a responsible, health-conscious young woman. and it all happened very quickly.

since then, even more tough life situations and health hiccups have come charging forward, kicking sand in my face and knocking me over, but each time I've rose above.

I was so lucky to grow up around such a positive, supportive, loving family. a family that encouraged happiness and love, no matter what the circumstance. that has really allowed me to propel forward into possibility instead of getting stuck in my discomfort.

to this day, I am still healing. I am still uncovering the mental scarring that comes with losing a parent so young. I am still getting used to the difference of my diet compared to the diets of those around me. I think I always will be -- but I know I will always rise above; I breathe strength.

"healing" seems to be a buzzword these days -- but that's because we all have something to heal from.   everyone's story is different. everyone's journey is different. everyone's needs are different.

but we are all in it together.

healing is multifaceted. so is this studio. keep an eye out for our grand-opening -- you'll see exactly what we mean by that. ;)

until then, join us for our community, donation-based classes and events.

stay up-to-date with classes & events by following us on instagram @breathe_strength or checking out our website: www.breathestrengthwellness.com

THE EMPATH

she breathes the air
with eyes wide open
she sees what most overlook
but to her it's magic
the light glistens
and the sky dims
the birds converse
and the stars -- they wink
a secret language shared between her
and her
she recognizes that all beings' conception is uniform
we are all one
disparate in manifestation, yes
but connected
deeply connected
she will not stray from this connection
she craves it
sometimes it overwhelms her
she feels it in the others
like twin telepathy
we are all siblings

CONNECT AND EXPLORE

the two most important things in this beautiful life are connection and exploration.

connect and explore.

to yourself / by yourself

to others / with others 

to nature / in nature

to figure out yourself is to discover what moves you. what makes your soul happy. who makes your should happy. where your soul is happy. 

there is no wrong decision; every experience teaches you something new.

nothing is permanent. you'll never know until you try.

you cannot remain guarded. an open heart is an open door.

open your heart to open your mind.

connect. explore.

WHY ME

I can't sleep. If this goddamn blood pressure cuff squeezes me one more time I'm going to lose it. This is so unnecessary. I shouldn't be here. My picc line stings. My veins are black and blue. Why is that machine beeping? Here comes my nurse. Should I pretend to sleep? Screw it. She's probably here for more blood work, anyway. 

Oh, how easy it is to let negative self-talk dictate your reality.

"Why me?" is easier than "challenge accepted."
Self-pity is easier than self-confidence.
Anger is easier than acceptance.

When your reality becomes interrupted and your sympathetic responses kick in, it's hard to turn off this kind of negative self-talk. But it's so critical.

In times of uncertainty, remind yourself that this is not an obstacle in your path; this obstacle is your path. You are right where you should be. You are being taught a very important lesson. You have graduated and moved on to a higher level of acceptance. Every situation teaches you something, and often these lessons are repeated in different forms until that lesson has been learned.

Take yourself out of the situation and just observe. Think rationally but with compassion and acceptance. Be kind to yourself for experiencing these emotions; be there for you, then help yourself find the silver lining.

"Why me?" I'll tell you why --
because you're ready for this.

WHAT DRIVES YOU

"find what you love. do that."

Sure, ok. This sounds so simple. But why is it so hard?

We are taught to go to school, 

to get a job,

to get married,

to have kids,

to continue working,

to retire.

These standards make it challenging to take moments to ourselves.

To sit with ourselves, in silence, and discover what makes our internal flames ignite.

To allow ourselves to fuel those flames. 

With experience.

With curiosity.

With no judgement.

To take chances.

To fail.

To make changes.

To succeed.

To challenge those standards and create a reality that we are so in love with.

I dare you to wake up and break away from habit. 

Do something that you love every day.

It doesn't have to be huge; can be. It can be your full time thang, if you want. 

Or it can just be a minute

every day

doing something that makes you smile.

For me, it's teaching. One day I'll do it full-time.

Until then, you can catch me at the yoga studio. 

Teaching. Practicing. Smiling.

Home

There's just something about waking up in your space.
About being surrounded by the beauty that you spent hours collecting.
About knowing exactly where everything is.
What everything is.

There's just something about coming home to your space.
About plopping on your dream couch after a long day.
About filling your refrigerator with nourishing fuel.
Just for you.

There's just something about being alone in your space.
About cuddling up with homemade ginger/turmeric tea and Netflix.
About looking around and realizing this is all you.
This is just you.

And you have company over.
And you make dinner.
And you blast music.
And you make smoothies.
And you do yoga.
And you vacuum.
And you light candles.
And you serenade your kitten.
And you run out of paper towels.

There's just something about going to sleep in your space.
About losing millions of socks in the marshmallow you call your bed.
About going to sleep with a radiant smile.
Because this is all for you.

A NOTE TO MYSELF

"don't stress, beauty. let the transitions occur so you arrive at your destination with integrity. trust the process. do what you can do, but don't put too much pressure on yourself. it will all work out. there is so much goodness in your life right now. so much love. so much opportunity. seize the day, you beautiful soul. bring the sunshine and dance with the unknown. open your arms to this beautiful thing we call 

life."

EIGHT MONTHS IN THE MAKING

I can barely touch my toes. My hips are stubborn and tight. I have zero shoulder flexibility. But guess what? I'm becoming a yoga teacher.

I took yoga as a physical education credit in high school. I've taken a few yoga classes at various gyms. I quit halfway through a breathtaking yoga class in Costa Rica. I tried hot yoga once. But yoga found me, for real, about six months ago. Since I've committed to my practice, I've noticed my strength and flexibility improve dramatically. I went from describing yoga as "stressful" to "calming."

The Funky Om is a studio that I stepped in and instantly knew I belonged at. Two particular instructors resonated with me from day one, and when I found out they were hosting a teacher training, I couldn't stop thinking about it. My friend Lauren invited me to sign up with her. I handed in my deposit, and the rest is history in the making.

10/9, 10/10, 10/11
Weekend One. Exhausting. Amazing.

After an hour of asana, twenty-three of us sat in a circle. Glowing. Excited. Anxious. Vulnerable.
We introduced ourselves and got to know our fellow trainees and teachers. An instant connection captured in our first selfie:

Friday: We learned the Gayatri Mantra (a mantra of physical, emotional and mental healing), got advice from last year's graduates ("Take one weekend at a time. Listen and absorb"), received all of our books for these next eight months, and our new mala beads. 

Saturday: Claire came in and led Kirtan. SO MUCH FUN. I love the drum especially. Leslie led us through a 10-minute morning meditation that felt like only 2, we learned the meaning of Om: the original sound that created the universe. Spoken by Brahma. Used to initiate a connection in the East. Sacred syllable comparable to 'Amen'. An impersonal connection to the divine, discussed the deities Brahma (creator of the universe), Vishnu (sustainer of the universe) & Shiva (destroyer of the universe), learned about reincarnation & Somsara (the wheel of life), had a killer heated vinyasa with Milard, learned a bit of Sanskrit, were introduced to the eight limbs of yoga, learned how to cue Virabhadrasana 1, Virabhadrasana 2 and Trikonasana, and gave and received amazing Thai massages.

Amalia got into a small car accident, thank goodness she was fine, so I was her chauffeur for Saturday and Sunday. We decided to go to the Riverhead outlets on Saturday night to get some new lululemon attire (because let's face it, we're going to be YOGA TEACHERS) & on our way back we watched a deer get hit by a car. This was heartbreaking for me especially, but Amalia's a social worker and she helped me get through it. I can tell we're going to be great friends already.

Sunday: We chanted with Milard (Govinda Damodara Madhaveti), meditated with our mala beads, had an amazing heated vinyasa with Leslie, learned about the Bhagaved Gita: a sacred text comparable to the bible with stories about how to be a yogi and the Maha Bahart: the great story of India & largest book ever written, learned about the importance of assisting in your yoga class and how it can change people's lives, learned how to assist in many standing postures & practiced with Virhabhadrasana 1, Virabhadrasana 2 and Trikonasana, and gave and received life-changing Thai massages: 

I was a bit reserved when we learned how to assist. You really have to get close to your students and make sure you are properly touching them. I was nervous I was going to hurt my fellow trainees, especially in the assist we learned for Trikonasana, where you balance on one leg and use your other to push into their upper thigh and straighten their leg while pulling their tricep and forearm towards you to create length in the upper body. But I know it's only the first weekend, and I will get more comfortable each time I practice. 

We are all getting really close as a group. It's amazing to see, and it's only the beginning. Everyone is extremely giving and friendly. Harry was giving Kim acupuncture during our lunch break, Lauren brought Sandy home to shower, and we are all having withdrawals from this weekend! I just know we will all be lifelong friends. In eight months we will all become registered yoga teachers.

5/3, 5/14, 5/15
Weekend eight. Exhausting. Amazing.

Friday: Leslie led us through a basic class. We learned about chair yoga. We wrote advice cards for last year's graduates. We talked about the business of yoga, because in 48 short hours, we will all become registered yoga teachers. Where did the time go.
Saturday: We chanted Radha Rani. We talked more business. We sweat our asana off with Milard. We giggled. We took our last Sanskrit quiz. We taught our last basic sequence and got our last critiques. We talked about private yoga clients, because in 24 short hours, we will all become registered yoga teachers. Where did the time go.
Sunday: We chanted. We danced. We partied. We cried. Gina was the first trainee to lead us through a chant. I could not hold back my tears. Then Amalia. Then Amanda. Then Caroline. We huddled. Jonathan held my toe. We had our last heated vinyasa class with Leslie as YTTs. So many tears. So much love. We shared our gratitude with our teachers. We partied at Stacy's. We became registered yoga teachers.

These eight months have been absolutely transforming. They have been stressful, beautiful, eye-opening, heart-opening, and absolutely transforming. Each and every one of us has learned so much about ourselves and each other. We have learned so much about this beautiful practice on and off the mat. When I started this training, I had no idea. No idea how much passion I would find in this practice. No idea how I would love teaching yoga more than I love teaching boot camp. No idea that those vulnerable souls that I sat with on night one would become my best friends. I love you all. So much.

REFLECTING & PROJECTING

Reflecting.
My 2015 resolutions:
to practice more yoga.
January 2015: "savasa-wha?"
January 2016: I'm 4 months deep into my yoga teacher training. I'm in love with this practice. I have learned so much about the world, about others, and about myself. I'm so excited to share it with you so soon!

to drink more water. 
Yup, killed that one too! I don't go a single place without my water bottle. I just got a facial the other day and the esthetician commented on how hydrated my skin was.

Projecting.
My 2016 resolutions:
to spend less time on social media.
No more mindless scrolling. I want to pick up a book, start a conversation, just be present.

to find a job.
Yup. I've got a BA in psych. Help.

to hold handstand.
For more than 4 seconds. But first I've got to work through this shoulder injury.

It's empowering to look back at your accomplishments.
What about you? Did you stick to your 2015 resolutions? What are your goals for 2016?

YOU ARE NOT YOUR BODY

Tonight I went to heated vinyasa at The Funky Om. The theme of our class was "You are not your mind. You are not your body. You are the Divine." Throughout the class, I tried my best to really understand this idea. And I got it. But it wasn't until I got in my car to drive home that it really permeated my mind.

As a trainer, I find that the majority of my clients seek professional help from me for one common reason. A reason that is so sad. So unfortunate. So normal. Because they hate their bodies.

Whether it's a specific part of their body or everything in general, it's heartbreaking. I have had clients request to face away from the mirror during our sessions because the mere sight of themselves makes them upset. The sad truth is that nearly everybody can look at themselves in a mirror and point out something they wish they could change. Myself included. But not anymore.

It's time that we start appreciating our bodies for what they really are. We are not our bodies. Our bodies are the amazing temples in which our divine selves and our minds reside. Do you ever stop and think about all of the hard work your body does just for you? How your heart automatically beats to keep you alive? How you unconsciously breathe to let air in and out? How if you fall and scrape your knee, your body naturally heals itself? What about how your body silently produces white blood cells to fight off infections? Or how the muscles around your hair follicles contract when you're cold to create goosebumps in hopes of keeping you warm? It's time that we start noticing what's really important. Did you wake up today? Appreciate that rather than dwell on the pimple that developed overnight (most likely as a response to stress or greasy food, both of which harm the body).

I recently read somewhere that you should treat your body as if it is a baby. Fuel it with nutritious food. Hydrate it often. Ensure it gets enough sleep. Make sure it's happy. Teach it things. Challenge its strength gently and appropriately. Most importantly, love it unconditionally.Your body is your baby. It can't talk. It can only give you clues as to what it wants. What it needs. Notice those clues. Listen to those clues. Your body needs you, but you need it even more.

So next time you find yourself looking in the mirror and pointing out your flaws. Take a step back. Change those negative thoughts to positive ones. Every body, every mind, and every divine self is beautiful and deserves to be recognized as such. Next time you notice yourself breaking out, think about your body trying to communicate to you that it can't handle the amount of stress you're putting on it. Next time you have a stomach ache, think about your body trying to communicate that it doesn't agree with what you fed it (or the amount you fed it). Open your eyes. Open your heart. Love and appreciate your body for what it is and how much it does for you.

4 THINGS YOUR FITNESS INSTRUCTOR WISHES YOU KNEW

I've been in this whole gym-scene for quite some time now. I've taught many classes -- hip hop, sculpt, cardio, spin, hiit, circuit, triple challenge, & muscleworks -- and I've taken even more. There is a clear distinction between a successful class and a class that everyone can't wait to get out of. Although each instructor is different, there are a few things that I know we wish you knew.

1. ENERGY. IS. EVERYTHING

Are you having fun? Do you want to be here with me? Am I doing a good job at keeping this class positive? These are questions that we all think, and when we can't read your facial expressions, we don't know what (if anything) to do differently. Don't just stare blankly ahead! Smile at me. Flail your arms. Woo for me. Count with me.  Energy is contagious, and showing me that getting out of bed at 7 a.m. was worth it makes me work even harder. 

2. I'M YOUR FRIEND

A lot of people tip-toe into class and stand in the back of the room, scared to approach me as if I'm some kind of alien. I'm not. I'm just the instructor. I'm here to lead you through an effective workout and make you laugh by muttering some fitness puns into my mic. I want to learn your name. I want you to stand up front. I want you to sing along to the music with me. Group fitness classes flourish when everyone in the room is united and working together. Let's all be friends.

3. THE COOL DOWN IS THE MOST IMPORTANT PART OF THE WORKOUT

I can't stress this enough. The majority of classes that I teach are high intensity and require the body to work extra hard. After pushing your muscles to their limits, you need to cool down properly. This helps your body recover and reduces DOMS (delayed onset muscle soreness) that we all love to hate. I understand that some people have obligations that may make them cut out of class early, and I get that, but I also know that some people think that as soon as we put the weights down, class is over. Give your body that extra 5 minutes to decompress. Focus on your breathing and feel your muscles stretch. You deserve it. 

4. GIVE ME FEEDBACK

Did you like the music I used? Was the workout too easy for you? Do you want to focus on any particular part of your body next week? Tell me. The classes I teach are for you. They are your classes. I love when my clients come up to me after class is over and give me suggestions for next time. Don't be afraid to give criticism (but please do so politely); it only helps me do my job better. 

5. SPREAD THE WORD

Did you like my class? Bring your friend next time! Many gyms offer free guest passes so your friends and family can try out the various classes. The more people working out together, the merrier. A full room of sweaty people is one of the most satisfying things to be a part of. 

Don't be afraid to get loud in class. Smile. Say hi. Make friends. Bring friends. Give feedback. Stretch. You are doing so much good to your body by attending a group fitness class, why not make the most out of it?

Interested in taking one of my classes? Shoot me an email for my schedule! 

CharlotteSMuller@gmail.com

FITNESS INSTRUCTING 101

If there's one thing I've learned in my three years of fitness instructing, it's that anything can happen. And everything will. 

I forgot my sneakers. I forgot my water. I forgot my headband. I forgot my music. My hair tie broke.  My pants were inside-out. My microphone ran out of batteries. My microphone got sweat-logged. My microphone wasn't compatible with the gym's speaker system. My workout plan wasn't intense enough for my class. My workout plan was too intense for my class. Sweat got in my eyes. I lost my voice. I ran out of energy. And much, much more.

The truth is, when it comes to teaching fitness classes, everything doesn't always go as you planned. That's life. You just have to go with the flow, and be as prepared as you can be.My advice for anyone thinking of becoming a fitness instructor is simple. Preparation. Is. Key. What's in my gym bag?

1. Electronics.

What's a fitness class without music? I always make sure to bring my iPod, and a backup iPod, with prepared playlists that are specific to my classes. I switch up my playlists every month or so to keep my classes up-to-date with the hottest hits. My microphone headset and base come next. I always make sure to have a back-up pair of batteries, screaming to a class of 20 is no fun. Not to mention it's an automatic headache. Lastly, a bag of rice. After I teach, I submerge my headset in rice to soak up any sweat that may cause water damage (gross, right?). Wireless microphones are expensive, so it's important to take good care of them to keep 'em working right!

2. Class Essentials.

First off are sneakers that provide enough support for the type of class I am teaching that day. Nike Frees work great for a low-impact sculpt class. I always walk into the gym or studio with outside shoes so I don't get my sneakers wet or dirty, and I've forgotten to grab my sneakers on multiple occasions. For this reason, I keep two extra pairs in my car. Next, my workout plan. I keep a workout notebook where all my plans are written out, so if I see that one is not fit for my clients' ability levels, I can always flip back a few pages instead of having to come up with a new plan on the spot. Although, I often come up with new plans on the spot anyway. Teaching is fun. Lastly, I always keep a pen with my notebook to jot down any notes I have about my classes -- names, requests, etc. 

3. Personal Essentials. 

These are absolutely necessary. My classes are intense. We sweat A LOT, which is why a towel is key. I keep organic lavender yoga mat spray with me to wipe down the mats after a tough ab or floor series. My hair goes everywhere during burpees, so I keep headbands with me (colors to match my outfit, of course). The headbands also keep my microphone in place. And you can't forget about the hair ties. SNAP. I go through these things like chocolate-covered almonds, so I always keep a couple in my gym bag for when I or one of my clients needs one. 

4. Energy & Hydration.

With a quick 10-minute break between classes, I need to make sure I have enough energy. If I'm feeling depleted, I'll whip out an apple and have a quick bite. The natural sugar picks me right up. And, water. Water, water, water. Because I teach a lot of hiit (high intensity interval training), hydrating is ESSENTIAL. It's so easy for me to go through a full water bottle within two rounds of tabata, so I always make sure to have an extra water bottle in my bag. 

Are you thinking about becoming a fitness instructor? DO IT. It is the most gratifying and uplifting job I have ever had. I plan to keep teaching classes for as long as my body can physically handle it. Just remember -- prepare. Because anything can, and will happen. 

Do you have any gym essentials that you bring with you every time you work out? I'd love to hear in the comments below!

YOU'RE STILL LEARNING

What defines you? What makes you you? What inspires you to be exactly as you are?

Here I am, almost 22 years old, figuring out who I really am. I have discovered what I am passionate about in life -- health, fitness, and loving and helping others. This revelation did not happen overnight, no. It did not happen entirely internally, either. I found out who I am, who I will be, and why I'm here with the help of every little person and experience that has been placed in my path thus far.

I've been studying psychology for four years now. In my developmental, adolescent and educational psychology classes, we focused on the development of babies, children and teenagers. Never on adults.

We never stop developing. We never stop learning. We are products of everyone and everything we encounter, and that is just amazing. I've learned, and continue to learn, such useful and interesting things from those around me. Some are intentional lessons, some go unsaid. I am so grateful for every interaction I have and every lesson I learn from all of you. Here are some that come to mind.

I've learned from my Mom that happiness is a choice. That saving your money is extremely important. That a smile can solve all problems. That it's not the amount of time you have here in the physical world, but how you spend that time.
I've learned from my Dad the importance of living in the present, and keeping the good times as memories to think back to when necessary.
I've learned from my sister, Gretchen, that nourishing your body with the right foods will enhance and prolong your life.
I've learned from my sister, Brigette, that if you're not completely satisfied with something, you change it.
From my cats, the feeling of over-protectiveness.
From my boyfriend, Russ, everything about the human body and working out. And love.
From my two best friends, Shannon & Taylor, that it doesn't matter how long you go without seeing each other, your bond will never be broken.
From my future mother-in-law, that a mother can never be replaced, but opening up to unconditional love can heal all heartache.
From my Dad's fiance, Patty, that the mood of any room can be changed with a little paint.
From my friend, Susanne, that lavender essential oil is just that -- essential. Especially in the shower right before bed time.
From my clients, that with dedication and positivity, you can change lives.
From my yoga teacher, that if something doesn't feel right for you at that very moment, you return to child's pose.
From three of my bosses, that if you are not completely appreciated, respected, and your potential goes unnoticed, it's time to move on.
And from myself, that you have a purpose in life. You are here for a reason. You must figure out your reason, and soar. You must enjoy every step of the way, too. Life is a journey.

So, put down your iPhone. Observe those around you. Learn something new, something that you can teach to your friends and family, and keep this cycle alive.

RESOLUTIONS

Here we are. 2015. A clean slate for the eager mind.

All over social media lately I've seen posts belittling New Years resolutions. It seems as if many are against the idea of others hoping to better themselves. Why people would choose to voice these opinions is beyond my understanding. Resolutions are opportunities to grow. To decide what may be hindering you from living the way you wish to live. To act. To change.  

I encourage you to make at least one resolution. It doesn't have to be massive or even noticeable to others. Maybe you want to take more time for yourself, or start living in the present rather than worrying about the future. Maybe you want to eat more vegetables, or do your laundry every Tuesday. Maybe you want to exercise more, or tell those special people that you love them every day. Whether your resolutions are big or small, I hope you accomplish them. I hope you actively think about how you wish to better yourself, and you do it.

Me? My resolutions are to drink more water and to practice more yoga. I want to be hydrated all the time. I want to further connect my mind and body. I want to work on my flexibility and my breathing. Sticking to these goals will be easy with my new, colossal water bottle from my sister, Gretchen, and two gorgeous new yoga mats from my Russ, and my dad & his fiance, Patty. It's as if they knew what my resolutions were before I even made them. ;) 

I'd love for you to share your resolutions for 2015! 

WRITE IT DOWN

Lately I've been all about planning. I've always been an organized person, but there's just something about having a list of things to complete that makes me feel so powerful. 

This summer, I wrote in one of my posts that I wanted to expand fitness-wise. I wanted to venture out and become a representative of other gyms, following my passion of teaching fitness classes. It was just a goal. A goal that I wrote down. A goal that I thought about. A goal that I accomplished.

Since that post, I've gotten a job teaching at Gold's Gym and Prana Yoga Studio. It doesn't sound like such a big deal, but let me tell you, it is. I am so blessed to have been welcomed with open arms by such loving individuals that make me ecstatic to come to work. I've met so many new people, learned so many new exercises and styles of teaching, and my confidence levels have soared through the roof. I am SO happy. 

I don't believe that I would have followed my goal in that short amount of time had I not announced it to the public. There was just something about having written it down that motivated me to complete this goal of expanding. 

So, I invite you to write down a goal of yours. It can be realistic. It can be grandiose. It can be small. It can be huge. It can be simple. It can be nearly impossible. Whatever your goal may be, write it down, because it brings you one step closer to completion. 

Remember that anything is possible if you just breathe strength. 

Happy Thanksgiving to all! 

BUTT

The gluteus maximus is the largest muscle in the human body. Let's work it.

Ready to feel the burn? Put on Trey Songs' "Oh Nana" and do these moves to the beat. Complete sixteen repetitions of each exercise. Start with the right leg, and complete three rounds of this circuit before switching to the left leg:

Fire hydrants:

On your hands and knees, abduct your bent leg. Pause for a moment, and return it back to the starting position. Keep your back straight and core tight. Kind of like a dog marking his territory!

Kick up pulses:

On your hands and knees, raise your bent leg as high as you can while maintaining proper alignment. Flex your foot, and pulse it up and down. This is a very little movement. Challenge yourself to keep your leg as high as you can.

Kick ins:

On your hands and knees, point your right toes and bring your foot to the bottom right corner. Keep your leg straight as you bring your right leg up towards the top left corner. Return the leg and tap your pointed toes where you began.

Kick outs:

On your hands and knees, point your right toes and bring your foot to the bottom left corner, crossing your stationary left leg. Keep your leg straight as you bring your right leg up towards the top right corner. Return the leg and tap your pointed toes where you began.

If this circuit is too difficult, complete eight repetitions of each exercise. If it's too easy, add some ankle weights, baby!

POWER

Russ got me a pull-up bar in February 2013. I couldn't do a single pull-up.

I'd hang on the bar and try to pull myself up. I'd fail. 

I'd jump up and slowly lower myself down. 

I'd repeat. 

I'd statically hold myself up for 5 seconds. 

I'd repeat. 

I'd do this every single time I entered and exited my room. 

Two weeks later I was doing a complete pull-up. 

Two months later I was doing six in a row.

For those of you who've never attempted pull-ups, they're hard. 

The average amount that a woman can do is zero.
I never expected that in such a short amount of time, my body could develop the muscular strength and endurance to pull myself completely up from a hanging position. Multiple times.
I experimented this with my a few of my clients, using the assisted pull-up machine. Before I knew it, they were doing unassisted pull-ups as well.

Our bodies are amazing. Truly amazing. We have the power to become so strong and fit, and all it takes is a little determination, repetition, and hard work.
Let this be your Sunday motivation.
Don't give up on your body; it is capable of amazing things.

SUNDAY WORKOUT

It's Sunday. It's a beautiful day. Start it off right.

For me, working out in the morning makes my whole day better. I feel so strong, energized and happy, and it sets the tone for a positive, eventful day. The endorphins that are released as you exercise instantly change your mood, taking your mind off stress and worries. You feel on top of the world after pushing yourself to your limits and challenging your body. Let's start this Sunday off right.

Whatever you do, get moving. Put on your sneakers and go.
Walk.
Jog.
Run.
Sprint.
Hop, skip, lunge around your yard.
Go to the gym.
Take a spin class.

Or, you can do my workout. Challenge yourself. Try this.

40 high knees
10 burpees
10 push ups
50 bicycle crunches
repeat.

20 squat jacks
10 squat jumps
20 curtsy lunges
40 kick backs
repeat.

20 plank jacks
20 mountain climbers
20 double crunches
20 reverse crunches
repeat.

Happy Sunday!

NATURAL BEAUTY

Natural beauty is everywhere. 

Natural beauty is often overlooked.

Living in the moment is tough, especially with the mental stresses of everyday life. School, jobs, relationships and responsibilities hinder our abilities to simply just be. Our minds wander instead of observe our surroundings, and it's difficult to appreciate the beauty around us unless we are completely invested in it. 

For seventeen years, I was surrounded with my mom's breathtaking creations. She spent countless hours in her garden, tending to each plant, to each flower, to each pedal. She made sure our yard brought happiness and peace, herbs, tomatoes and pea pods. We were constantly visited by beautiful butterflies, dragonflies, tree frogs, turtles and other little, adorable creatures. Looking back at the pictures of her gardens brings me so much joy. She truly enhanced the natural beauty of my first seventeen years of life.
Two years ago we moved three houses down the street from my mom's dream home. The same pond that was once in my backyard is now in my front yard. The pond brings memories of my previous house. I used to look out my bedroom window and see my parents in the rowboat, my mom's feet dangled in the fresh water as my dad navigated throughout the pond. I see the same pond when I look out the window of my current bedroom, but my mom is not in the rowboat this time, her ashes are in the water. It's beautiful.

This summer, I have began to create my own natural beauty. I'm finally grasping the art of gardening, and it's very rewarding. I love seeing my flowers bloom and displaying them in vases around my house. I love dragging the hose around my property, not only because I get to water my plants and fill my bird baths, but also because dragging that hose around gets my heart rate up faster than burpees do!  I've also created a miniature pond in my yard, complete with lilly pads, a water lilly, 5 goldfish and a koi fish! Sitting next to my pond, looking at my beautiful creations while drinking green juice is certainly one of my favorite ways to start a summer morning. Next stop: growing baby tomatoes!

Remember to see, don't just look at, the beauty that surrounds you everywhere. You can create your own happiness by allowing yourself to observe and appreciate the nature that is so easily overlooked.