When life gives you lemons, how do you make lemonade?  Self-compassion and movement.  Nicole shares her story at 27 weeks pregnancy and how she overcomes her negative funk.  Learn simple tips for self-compassion and how to get moving toward feeling stronger and more supported in your body and health.

Use this one exercise to let go of the negative self-talk and cycle of internal shaming.  

The natural hormone of endorphins can reduce your pain and increase your happiness after just one workout.  Check it out!

Life is messy and overwhelming sometimes.  Use this anxiety 2-step to get relief in a healthy way.

Your body is an incredible gift that will sustain you through all of life's trials.  And many of us hardly consider what is best for our body and health.  Your body is more than capable of supporting many of your greatest dreams if you consistently treat it with love, respect, nourishing foods, rest, and movement.  

Doesn’t the sun beating on your skin feel so good this time of year?  If you are like me, you have caught a serious itch to move more and more with the longer days and awesome weather (even if it snows every now and then still!).

With increased activity and motivation, there’s an expectation that our efforts would lead to some degree of weight loss.  We use the scale as our judge and referee, expecting it to tell us if we are OK or if we are doing a good job.  When the scale doesn’t move, we painfully and harshly beat ourselves up and follow the thought pattern that everything we are doing isn’t working and that something in us is broken.

In the lifting world, well-known strength and conditioning researchers Charles Poliquin and Ian King popularized the concept of increasing time under tension during reps to increase the demand and build strength.  Simply put, the recommendation was to increase the time it took to do the eccentric (or lowering) part of an exercise, pause 1-2 seconds at the transition, and potentially lengthen the concentric (or contracting phase) of the movement.