Monday Makeover: Early Morning Affirmations

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Monday, we meet again. 

Do you ever find yourself facing Monday with a less-than-stellar attitude? On a Monday morning, it's not uncommon to overhear just about every customer grumbling to the barrista about their horrible fate... "Can you BELIEVE the weekend is over? I mean, wasn't it just Friday? My to-do list this week is killer. God help me". And if we're being honest here, many times that person is ME.

Bitching and moaning just seems like the American thing to do on a Monday, right?

But you know what? I'm tired of spreading the negativity around. I've done quite enough of that in my lifetime of Mondays. Instead, this week I'm going to make a conscious effort to wake up every morning and take a moment to thank God for giving me another day - another day to feel the cool fall breeze, taste a warm pumpkin latte (thank you, Starbucks!), smile at a stranger, learn something new, help someone who needs it and spread love to every person I encounter.

I've never been one for meditation. If you know me, you know that my mind is always working and it's hard for me to quiet that chaos down. But a month ago, my client and I did a 30-Day Meditation Challenge with Deepak Chopra and Oprah. It was 15 minutes of guided meditation each morning, focusing on building abundance in your relationship with yourself and others. 

Image via jianiteo.com

We meditated on affirmations. If you're not familiar with an affirmation, it's basically a positive declaration or belief. For example, if you are ill, your affirmation could be "I am a vibrant, healthy person who will live a long and happy life" OR if you are feeling unworthy of love, your affirmation could be "I am a beautiful and caring person, deserving of a healthy, uplifting relationship."

You may not believe the affirmation that you're meditating on, but that's beside the point. By meditating on an affirmation and constantly speaking that affirmation to yourself, you will begin to see how the affirmation slowly morphs into a belief. And when you believe something to be true, it will manifest itself in your life and influence your actions and your future.

So today, join me in a Monday Makeover. Speak an affirmation to yourself, then affirm others, knowing that you have been given another Monday for a reason.

Wishing you all a very blessed week!

The Experts Weigh In: Run, Katie, Run!

BY: KATHERINE C., CONTRIBUTOR

This is not a post about the best way to train for a half marathon (in fact, it may even be the worst). There are myriad resources for that, and I highly recommend that you consult them first. But the truth is, if I waited until I could do it the "best" way, I would have never started. I occasionally drink too much and burn the candle at both ends, I travel a fair amount for work to many different insomnia-inducing time zones and my diet can be pretty uneven in terms of nutritional quality (kale salad, kale salad, kale salad... side of fries, side of fries, side of fries). But that doesn't mean I don't deserve to feel like Superwoman every so often!

In my first attempt at a half marathon, I learned a lot about what motivates me, I surprised myself by actually finishing the thing, and I want to do more!

Before I (very noncommittally) registered for this race, I was running anywhere from zero to three times a week - just a slow 3-4 miles, when I felt like it, if the weather was nice or I needed to clear my head. Back in February, my boss casually forwarded me an email about the Budapest Half Marathon, which she had run before and which was conveniently taking place while I was travelling with her for a work conference. "Just saying..." she wrote. Then a ":-)". The smiley really sealed it for me, I guess because a few days later (with very little reflection), I completed my registration.

From where I was sitting, September 8th seemed far enough away not to be real, the registration fee was only $40 and I was going to be in Budapest anyway. The decision wasn't so much I'm going to do this! as I'm going to reserve a spot to do this in case I decide I want to later. I checked out some training schedules online that recommended training 3-4 months ahead. And then, like so many recipes or complicated hair-braiding tutorials that I bookmark, intending to get around to them at some point, I essentially forgot about it.

And then it was June...

And honestly, I totally would've started except June had me moving apartments, attending a friend's wedding out of town and travelling to Stockholm for work (note: you can, in fact, bring sneakers with you and run in other places, especially if you are registered for a race in Budapest when you reside in Brooklyn!). The next thing I knew June was, for all intents and purposes, over, and I had only clocked a total of 10 miles.

I made a goal to get myself together in July...

But in July, I was like... I don't know, it's hot outside, guys, and everyone's having parties and barbeque's on the weekend. At least I was starting to tell people I had signed up (between sips of beer). Most of the responses I got were somewhere between supportive and skeptical. I probably ran less in July than ever before because now it wasn't just running for the fun of it - it was Intimidating Half Marathon Training and it was also Already Too Late.

Fact: It wasn't too late! I don't know what finally flipped the switch in my head, but maybe it was the fact that everyone started asking how the training was going, or maybe the fact that my friend Aida came back from a research fellowship in Austin wanting to shed off a breakfast taco or two. I bought a new sports bra and started Googling things like "4-week half marathon training possible?" where I came across websites like this and this one, which said "It is possible, but I wouldn't recommend it", from which I optimistically gleaned the message "It's possible!".

Image via cookincanuck.com

I asked Aida if she would try running 6 miles with me that weekend. Neither of us had ever run six miles before and it seemed terrifying. She was game, and from there ended up turning into my running buddy. Her support was really essential. Plus, scheduling time to run together meant we got to hang out more often (AND it was free).

Fun to note is that the day and night before our 6 mile test run, I spent at Lauren here's Bachelorette party. Still, we soldiered on the next day and much to both of our surprise, I suggested we make it seven miles as we approached the end of mile six. Stay out all night, go running the next day, run the farthest I'd ever run in my life... this was going to be easy! Still on our endorphin high, we agreed to go for eight miles the next weekend.

For whatever reason, that eighth mile was killer! Maybe since I was better prepared (and better rested), I expected to do even better than the week before. But no, I had to really push myself for the last 3 miles, and even stopped to walk for a few minutes on mile seven. I was planning to run 13 miles in just a few weeks, and I could barely run eight? This was NOT going to be easy.

To be honest, it's not always easy, and not every run is going to feel great. You can make excuses and put things off for 5 days, and then wake up on day 6 and still decide to go for it. For me, it's much more motivating to think I'll try this and see what happens rather than I have to do this no matter what. This was the attitude I adopted throughout my training AND as I approached my run!

The longest run I did before the half marathon was 10 miles, and that ended up being on a Tuesday evening after work (trying to avoid being stuck in the creepy part of the park after nightfall proved to be a good motivator). I also bought some magic beans...

And made a playlist...

I got to Budapest on a Monday and had a week to adjust before my race the following Sunday. My boss's last words of advice to me were something about not worrying if I saw the medic truck inching up behind me and to not walk all over the city or tire myself out the day before the race. She knows me too well.

During the week, I had dinner with three friends living in Budapest now, one of whom was a great runner and had done this race many times before. He warned me about a hill right near the end that was "really mean" and also that races in Europe are marked in kilometers, so I should look for 21 of those, not 13. Important to note.

It wasn't until I went to pick up my bib and chip the day before the race that it started to seem real. I saw the finish line. Or was that the starting line? Either way, an area. An official race area.

On race day, I cobbled together a good pre-race meal, strategically avoiding the cured meats and cheeses that characterized most of my European hotel breakfasts, cleverly stealing a banana for after the race, and off I went! I spent the whole metro ride over purging anything that wasn't Katy Perry from my playlist, and I got so busy that I almost missed the stop!

After navigating the various lines to check my bag, I remembered something a high school running coach had said about the warm-up being the most important part of the run (was that true, or did I imagine that?), and simultaneously realized I only had 10 minutes until the start. So, I "warmed up" by running to the starting area. I pushed my way into the sea of people there. Suddenly I got nervous. No one around me was speaking English, and they all looked like runners, wearing those little belts that hold water bottles, sporting defined calf muscles and doing little pre-race rituals. I bounced up and down a little like a weirdo and turned on my iPod for reassurance - at which point I realized I had forgotten the attachment that turns it into a pedometer and announces mile splits in my ear, so I had no idea how to pace myself (in kilometers!) during the run. I was under-trained and lacking my tools, but here I was. 3-2-1... Go!

Here's where I tell you the whole thing worked out fine...

After the initial chaos, I found a girl who seemed to be running at the same pace as me and tried to stay near her for awhile. The setting was absolutely beautiful as I traversed the bridges over the Danube that connect Buda and Pest, with people cheering for us along every stretch! Much to my surprise, even as I settled into what seemed like a slow and comfortable pace, there were still people behind me the whole time AND no medic truck nipping at my heels. To make things even better, one of my Hungarian friends, who I hadn't seen since 2005, rode her bike along the course to cheer for me at four different points. She had told me ahead of time where to look for her, and that helped push me along, along with the fact that I wanted to make my training buddy Aida proud! She'd put in so many miles training with me.

After a while, I think my legs went numb, or I just stopped concentrating on how they felt. I was just moving. By the time I got to 10k, I knew I was going to finish, and when I got to the "mean hill" around 17k, I still knew.

Image via futanet.com

The cool part about running a race in a new city was getting to run past all the scenic parts with the road closed off and the residents of the city cheering for me as I went by. The terrible part was having to fly home the next day, spending 9 hours crammed into an airplane seat while my legs calcified.

I'm not exaggerating when I say I could barely walk down the stairs to baggage claim when we de-boarded, and if I didn't have an elevator in my building, I probably would have spent the night in the lobby. But even as I'm typing this, I have three browser tabs open to pick a race to do next year. 

...I promised my legs I would train better for this one, and maybe I will.

Katherine lives in Brooklyn, New York. When she's not running or trying out complicated hair-braiding tutorials from the internet, she works in publishing. I'm also fairly certain she plans to steal my cat one day. How do I know? She's told me multiple times "It's not stealing if he willingly comes home with me".  I've got my eyes on you, Katie!

The Experts Weigh In: Three Reasons to Detox with a Group

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BY: JULIE WEBER, CONTRIBUTOR

Detoxing is the new black. Well, in the wellness world, anyway. It’s not uncommon these days to meet your girlfriend for a green juice instead of a glass of wine, travel to the bakery on the other side of town because they have the best gluten-free/sugar-free/dairy-free muffins, or find entire offices banding together for a three-day juice cleanse.

Cleansing and detoxing may be having its moment in the spotlight, but it’s well deserved and for good reason.  Our liver is great at what it does—neutralizing, transforming and eliminating toxins—but giving it a little reprieve every once in awhile is necessary. Intentionally removing some of the toxins that build up in our bodies over time can go a long way in improving the liver’s efficiency moving forward.

Done safely, detoxing is one of the best ways to clear out the clutter and press the reset button so that you and your body can be at your best. As a health coach and lover of all things delicious, I’m an advocate for cleansing with whole foods over fasting or juicing. For more on that, click here. Going hungry (or feeling deprived of nourishment) doesn’t need to come part and parcel. Benefits of detoxing include increased energy, balanced hormones, diminished cravings and weight loss. Best of all, in my opinion, is that engaging in a detox can set you up with healthier habits that continue long after the program is over, affording it the potential to be a turning point on your path to overall health.

All this said, detoxing is not a walk in the park. It takes commitment. Willpower. Careful planning. It will probably affect your social calendar. It can be uncomfortable, and even downright unpleasant at times. As you eliminate foods from your diet, you might feel worse before you start to feel better.  

So, once you’ve decided to make the commitment, it’s super important to do everything you can to set yourself up for success. Get organized. Eliminate treats and temptations from your fridge and pantry. Plan your meals. Write and stick to detailed shopping lists. Stock your cupboards full of detox-friendly goodies so you won’t slip in a pinch. Schedule your social time and outings strategically. Tell your friends, your colleagues, your partner what you’re doing and ask for their support. Even better, ask them to do it right along with you.

In order to make the detox experience a bit easier and more enjoyable, I often recommend to my clients that they join a group detox program and recruit a friend or partner to join them. Detoxing with a partner or as part of a team can help mitigate some of the challenges and temptations that might threaten to throw you off course. Here are three important reasons why...

Accountability

If you’ve made a commitment to do a detox, you’re already showing up for yourself in a big way. You’ve made your health a priority. That’s the first step, and it’s a very important one. But, let’s face it, when it comes to following through, we often flake on ourselves. How many times have you told yourself that you’re going to go to the gym first thing in the morning/make it to yoga after work/give up dessert/cook at home more/choose water over wine, and totally bailed? And yet, how often do you flake on your friends, colleagues or teammates? When someone else is counting on you to show up, chances are much higher that you will.  

The same holds true here - if you’re part of a group detox program, especially if it’s an intimate one where you’ll have the opportunity to personally check in with a coach and/or a group of fellow detoxers, you’re less likely to falter. Your coach will help you work through challenges and you’ll be expected to report back the next time you meet. You’ll be more likely to stay on the straight and narrow if you know that someone else is invested in your success. And similarly, you can help keep others in your group accountable and inspired during their detox. It’s amazing how when we dish out advice and motivate others, we end up following suit ourselves.

Image via rebootwithjoe.com

Sustainability

As I mentioned, one of the best parts about a detox is that it really can be a turning point in the way that a person approaches his or her diet and overall health moving forward. This is especially true if you’ve experienced the detox with a friend, partner or a group. Throughout the detox you’ll go through highs and lows together. You’ll commiserate about the challenges, and celebrate each other’s successes. You’ll create bonds and strengthen friendships with like-minded people. All of these things will set you up to be able to sustain a healthier lifestyle once you’ve phased out of detox-mode. You’ll have a network to turn to when you need support, advice, or a new healthy recipe. And if you joined the detox with a friend or partner, sustaining the healthy habits that you put in place will be even easier because you’ll have a partner in crime in your inner circle.

More knowledge + more fun = better results

Knowledge is power, and two (or more) heads are better than one. Agreed? Well, the same principles apply here. When you’re detoxing, you’re taking in a lot of new information, learning about new foods, how they affect you, and paying closer attention to how your body functions. You’ll have questions. You’ll run out of dairy-free recipe ideas. You’ll wonder why buckwheat, contrary to its name, is actually a gluten-free grain. You’ll notice some amazing things happening to your energy/mood/digestion and be curious if others are experiencing the same thing. You’ll discover a new sugar-free dessert and just HAVE to share it with someone. As part of a group detox program, you’ll benefit from the knowledge and experiences of others, and be able to share your own insights too. As a result, you’ll have more fun along the way. And more knowledge (plus more fun) will inevitably lead to better results. It’s a win-win.

Retreat location in Costa Rica - Isn't it a beauty?

Detoxing can provide an amazing exploration, evaluation and transformation of the self, and all of this is enhanced by sharing that experience with others. As a Health Coach and yoga instructor, I love guiding my clients through safe and healthy detox programs, designed to bring mind, body and soul into alignment. My next exclusive group detox program, Purify and Restore: 28 days of clean living, is a full detox experience, carefully designed to cleanse your body, optimize digestion, and allow you press the reset button on many different levels. And because I believe in pampering mind, body and soul, the program includes a luxury health and yoga retreat in the lush tropics of Costa Rica. I’d absolutely love to have you on this journey with me, Strictly Nutritious readers. For more information on the detox and retreat, click here or email info@samanahealthretreats.com. We’re offering a deeply discounted early bird special until the end of October.

Julie Weber is a certified yoga instructor and holistic health coach. As founder of The Samana Project, she inspires busy professionals to make healthy diet and lifestyle choices so they can find and sustain balance and live their lives freely, fully, and joyfully without sacrificing the things they love. Julie is also the co-founder of Samana Health Retreats, offering luxury and custom programs and retreats that focus on holistic health, yoga and detoxification. Find out about her upcoming luxury detox retreat in Costa Rica here. Connect with Julie on email [mailto:Julie@thesamanaproject.com], Facebook, Twitter, or Instagram.

Breakin' a Sweat: Revolve Fitness (Manhattan)

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BY: JONATHAN CARLUCCI, CONTRIBUTOR

With one last double-check of my iPhone to make sure it's in airplane mode (that time when a co-worker called during class really scarred me...), I clip in my orange shoes and ask "Alright, 7 AM-Team Revolve, you ready to do this?!". Even though they're the first class of the day, they always bring the energy. Every Tuesday I'm amazed!

Today we're warming up to DJ Notixx's remix of Ellie Goulding's Burn. I love this track because it provides the perfect moment to take a deep breath, acknowledge all of your challenges, frustrations and disappointments and then just exhale and let them go. "Take 45 minutes to yourself to find some clarity. It's not selfish, it's totally needed," I breathe into the mic. And then we go hard. For 45 incredible minutes.

We New Yorkers are pretty intense about, well, everything. Our fitness is no exception; yet, I think we often compartmentalize ourselves in our workouts. We crave our sweaty, calorie-burning cardio in a cycling class, then want our quiet, introspective zen-fix in a yoga class. Don't get me wrong... I'm a huge fan of cross-training - it's so important. But, we're complicated creatures, and I think it's vital to always bring all three components to our workout: body, mind and spirit. Here you'll get the best results.

I want my class to give riders that option - investing everything in the moment we're in and in the work we're doing for the change we want. I'm not going to be the person running up to your bike barking in your face to give more, push harder and prove something to me. We all have those people in our lives daily, we don't need more of them.

Instead, my passion is helping people discover the strength in themselves that they maybe didn't know they had. 

It's my passion to empower.

Currently, one of my favorite drills in class is to use a track that has some real emotion behind the lyric and beat (right now, I'm loving Jessie J's Who You Are and Switchfoot's Dare You to Move) and plunging the room into complete darkness. I tell the class it's all theirs to discover how strong they are and take it wherever they need to go, then I just count them into the pushes. The feeling in the room is out of this world. Riders challenge themselves even more - pushing harder, knowing they're not hitting a goal I'm setting for them. It's their goal and their moment.

Physically, my ride is going to push the limits. It's often described as ridiculously challenging, yet not impossible. That's my sweet spot. I refuse to let riders leave feeling defeated. Even if you don't hit the RPMs I call during the pushes, the thing that matters most to me is that you're fully committed to the challenge. That's the one thing I will push riders towards.

The Revolve method is spot on - we're a Schwinn studio and each instructor is certified through Schwinn. Basically, it boils down to the premise that we don't do anything on the bike indoors that we wouldn't (or couldn't) do outdoors.

My personal philosophy is that you dance on the floor and ride on the bike - two equally exhilarating activities, but totally separate at the same time. Revolve rides are authentic, and definitely the safest. My pre-class conversations always include pointing out the difference between no resistance and light resistance on the bike. If you're flying at crazy RPMs with no resistance, you'll feel a bounce in your pedal stroke; your hips, like Shakira's, won't lie and you'll be shaking in your saddle. So what? So this means you're beating your joints up, they're going to haaaaaaate you the next day, and you risk injury. Also, you're not really doing any effective work in class. You should always feel the road beneath you, even sprinting downhill requires a little resistence. It ensures that you, not the bike, are in control of the ride.

Revolve offers three rides: The Real Ride (45 minutes of cycling), The Body Ride (45 minutes, containing two segments of intense cycling broken up with an upper body weight segment in the middle) and The RIP Ride (60 minutes, containing two upper body weight segments interspersed with three intense cycling segments). I have to say, we honestly have the best workout from a cycling class that I've ever experienced.

I could gush for pages and pages, but I'll close by sharing what I love most about Revolve - our community. Hands down! Everyone belongs here, and you feel that the moment you walk in when our incomparable front desk staff greets you. Also, our instructors are out of this world. We have this awesome nurturing family environment and we love riding in each others' classes. I'm incredibly thankful to have found this place where I belong and I'm valued.

With that being said, it's my pleasure to invite you to check out our community! Your first ride is on us! Just go to our website and set up an account. Then click 'Buy Rides', select '1 Ride' and use the code FRF2012NY to get your first class free!

See you there!

Growing up as a kid who wasn't exactly the most athletic, Jonathan was surprised when he fell in love with indoor cycling after moving to NYC. Ecstatic to find a fitness program that challenged and inspired him, he now brings those qualities to each of his rides, counting himself fortunate to play even the smallest part in empowering others. He loves nothing more than seeing riders take the strength and success achieved in class and allowing it to permeate every area of their lives. Certified through Schwinn, he's been described as an instructor who has the ability to resurrect music in his perfectly curated playlists. You'll hear everything from Top 40 to the raddest mash-ups, from alternative to throwbacks. Jonathan believes there is amazing power in music; when we allow ourselves to center in on a lyric, melody or rhythm, we can achieve amazing things. You'll leave class ready to conquer whatever else lies ahead of you! To see Jonathan's class schedule, click here.

Breakin' a Sweat: Body Conceptions by Mahri (Manhattan)

I am awful at any exercise class that involves a ballet bar. A few years ago, I managed an indoor cycling studio that also housed a very frightening room with, you guessed it... a ballet bar! I made the mistake of stepping foot in there twice, and both times, I almost died. I've never seen so many veins pop out of my forehead. 

... but don't let that scare you!

Leading the barre revolution at this "said" studio was Mahri Relin. One look at Mahri and you immediately feel like you need to "up" your fitness game. She has (fair warning: this might get a little weird) the most beautifully sculpted physique I've ever laid eyes on.

Guys, I guess what I'm trying to say is... how can I look like that?

So I tracked wonder woman down in NYC to see what she's up to these days, and believe me, it's quite a ballet bar-full!

Look at you, Miss Thang! You started your own fitness movement - Body Conceptions by Mahri! Tell me, what's this all about?

I was a dancer in the city for many years, and dance-inspired fitness became my gateway into the fitness world. I loved working for other studios, but I spent a lot of time thinking about how I would like to develop my own unique identity, both as a business AND as a fitness method. I had a great roster of private clients, and my work with them gave me some amazing opportunities to see what kinds of exercises and approaches produced the best and most dramatic results. I also spent lots of time studying the body, gaining certifications, and working with physical therapists to help find the best ways to move and exercise intelligently.

Signature classes in Body Conceptions method work on the entire body from the arms and thighs to the abs, back, and seat. I tell people that I'm creating a dancer's body even though you don't have to be a dancer at all to do it. We do lots of high reps and exhaustive movements that length and sculpt the arms and thighs and that lift and tighten the glutes. We also do bigger dynamic and cardiovascular work that exercises the heart and burns lots of calories. Everything I do connects with the core, which looks great - and also creates a functionally stronger body. I've had runners tell me they can run faster and longer, and skiiers tell me they find their days on the slope much easier. And I have lots more stamina and control in my own dancing!

How does Body Conceptions compare to a regular barre class?

I have loved taking and teaching barre classes, and I totally respect the barre approach to strength building and muscle sculpting. In my method, I also use exercises that exhaust the muscles in deep, extended positions (with dreaded pulsing!) followed importantly by stretching.

Beyond this, however, my class feels like a different experience. You'll find yourself jumping and dancing around to rocking music, and the movements throughout the class feel much more dynamic. My exercises are highly focused on integrating the whole body, which makes the core much stronger. And the exercises end up feeling more challenging and interesting.

And most of the time, you will take my class without ever actually touching a barre!

If someone (cough, cough) is hesitant to brave a group class, do you offer private sessions?

Totally! We offer private sessions in-home, and we'll also give you private classes for your friends or for special occasions. I also spend nearly every weekend in the summer doing private sessions all over the Hamptons.

I love getting to know my clients and figuring out the best ways to help them reach their fitness goals. I am constantly looking for ways to support and challenge them and to help them incorporate fitness and wellness into their lives as a lifestyle.

What do you think makes your program stand out from all the many others in New York City?

Dance fitness used to be pretty rare, but it's been popping up all over the city the last few years. I love being part of a cutting-edge trend, but I'm more concerned with building an identity that has so much more to do with holistic wellness in all stages of life - from youth to pregnancy to post-injury and peri-menopause!

In order to achieve my wellness goals, I have partnered with a lot of my favorite wellness professionals in the city, and I have connected my clients with some of the smartest doctors, nutritionists, health coaches and psychologists who specialize in working with active people. I am so lucky that Joanie Johnson, one of my amazing trainers, also owns a health coaching company (Motivated Nutrition). I am personally certified in pre- and postnatal fitness, and I am also partnering with a nutritionist and doctor to explore the needs of women as they age.

Lastly - and in many ways most importantly - Body Conceptions has begun to stand out for its warm and welcoming environment. We have the nicest and most supportive instructors who will challenge you without ever making you feel like you don't belong in the room. Women who struggle with their weight or who are coming back from pregnancy or injury should NEVER feel too intimidated or judged to walk into a fitness class - and it's my mission as a business to make sure everyone feels welcome.

What kind of physical changes can people like me expect to see after working with you?

At the expense of sounding cheesy (sorry!), I'm interested in the changes you'll feel both inside and out after taking Body Conceptions classes. I hope that people start noticing how much joy they feel after class, how much more effective and focused they feel in their daily lives, and how much camaraderie they experience with other members of class, among other emotional benefits.

On a physical side, I've seen some CRAZY, dramatic changes! Many of my clients go down a pant size right away - and one of my clients told me that she felt good in a pencil skirt for the first time in years. My clients begin to notice that they feel tighter and more sculpted, and several of them told me this summer that they had never felt comfortable in a bikini until now. I have seen some beautiful pictures of clients in their wedding dresses who developed amazingly sculpted arm and back muscles after training with us, and I have also seen photos of pregnant clients showing me how great they looked (and felt!) because of our prenatal sessions.

I am so proud of my clients' focus and dedication. To me, it's so vitally important to make fitness a part of your lifestyle and not just burn out your body and mind to get suddenly skinny. I aim to make Body Conceptions classes and sessions interesting, healthy, and fun enough to keep people coming back, seeing progress, and feeling happier than ever.

And now for the fun stuff... since you were talking all things "abs" in your recent feature in Fitness Magazine (AND since it's bathing suite season), I've got to ask - What's the #1 exercise you can do at home for your abs?

I'm totally obsessed with planks, and I think they're some of the most effective exercises of all. Planks don't have to be static. In fact, planks in my class incorporate everything from leg lifts to hip swivels, body circles, push-ups, and even some jumping.

With a body like that, one would think you never splurge! But be honest, Mahri... what's your biggest culinary splurge?

I'd like to say something angelic like tiny pieces of dark chocolate or frozen Greek yogurt, but I'm honestly obsessed with the carrot cake at Carrot Top Bakery. They are literally two doors down from my apartment, and I've been known to skip healthy meals to eat one of those slices of heaven. I absolutely DON'T recommend doing this!! Ha!

What do you love most about your job?

It's honestly two-fold. I have so much joy getting to know my clients and helping them navigate their highs and lows. My background in psychology is reflective of my deep interest in helping and supporting people, and I think it also gives me an appreciation for the reasons why we self-sabotage or why so many of us wrap our worth around our appearance. No one is perfect, and that should be totally OK.

I am also extremely appreciative of the women who have come to work for me. I really enjoy working with them and celebrating the things they do best. They are totally passionate, intelligent, hard-working people, and I want to be able to give back to them as much as they've given me.

And most importantly, do you have any tips for people who, like you, are trying to turn their passion into a career?

I got into this whole thing worried about my lack of business background. But then I realized that my experience managing people, creating fitness material, teaching classes, performing onstage, and seeing other fitness businesses operate gave me enough background to jump in and make pretty good decisions. And most importantly, I loved what I was doing.

In general, here's what I suggest:

• Stay true to what really jazzes you. Don't let other people tell you what you need to do if it doesn't work for you.
• Try to be as realistic as possible about your skills - but also trust that there is so much room to grow. Learn from your mistakes and BELIEVE that you can create your vision.
• Don't compare yourself to anyone else, even others doing nearly the exact same thing. Your path is your own, and finding your way with total authenticity, positive energy, generosity, and openness to great opportunities will lead to great things meant for you alone!

Mahri's offering a major discount if you'd like to see what her class is all about ($20 for your first class instead of $35)! Thanks, Mahri! Just click here, then click the 'Schedule' button. When you sign up for your first class, you'll automatically be charged the introductory rate! Hey, that's so good you might want to bring a friend!

Inspiration meets perspiration in Mahri Relin's fitness studio Body Conceptions by Mahri. Deemed one of the two "Best Body-Sculpting Workouts" in New York City by Vogue, Mahri's class employs energizing popular music and a rotating exercise roster to continuously inspire her students and challenge their muscles. Her dance-based method focuses on dynamic movement and muscle exhaustion to produce the ultimate sculpted and toned "dancer's body". With her advanced certification in fitness, Mahri draws from her extensive background in personal training, barre-methods and dance inspired workouts. Mahri was a trainer for Tracy Anderson and Creative Director for FlyBarre at Flywheel Sports, and is a select trainer for Ford Models. She has been featured in Vogue, Dujour, The New York Times, Well + Good, Rate your Burn and Dance Spirit Magazine.

Understanding GMOs: Part 6

Image via nofavt.wordpress.com

BY: SHANNA WAHLQUIST, CONTRIBUTOR

Hello Friends!

Over the course of the last five weeks, we've identified 10 major assaults to the body, stemming from the consumption of insecticide and herbicide resistant GMO foods and food products, as well as damage from the environmental pollutants they produce.

Before we dive into the ways you can protect yourself next week, I thought we'd do a little review session today so your brain doesn't explode trying to process it all!

Here's why you should be wary of GMO foods and food products...

1.  They introduce Xenoestrogens into our body  - These are molecules derived from herbicides and pesticides which mimick estrogen in the body – basically, fake estrogen. They bind to the same cell receptors inducing a response, but they are undetectable in blood testing. Awesome.

2. Endocrine disruption - Multiple studies show the active ingredient in the herbicide Roundup,Glyphosphate, is a known endocrine disruptor. Endocrine disruptions trigger hormone imbalances which lead to a variety of symptoms and diseases, including infertility and infant mortality. Please remind me which system in the body isn’t reliant on hormone signaling for proper function? Oh wait, they all are….shoot. FYI – many hormone imbalances are due to compromised detoxification functions.

3. Compromised Sulfur Metabolism - This leads to dysbiosis in the gut, leaky gut and inflammation. Have Crohns or Colitis?  Check your Sulfate levels.

4. Dysbiosis in the gut - Both insect resistant and herbicide resistant GMOs have been shown to selectively attack our beneficial gut flora – leading to a block in key pathways of our HUMAN health and function, and an overpopulation of bad bacteria, which leads to a leaky gut, inflammation, toxicity, digestive issues, neurological issues, mental and emotional health issues, infertility, cognitive ability, disrupted immune function, etc.

5. Leaky Gut - Now we are compromised and are at war with anything that dances over into our blood stream, bypassing the liver and other valuable pathways protecting us from foreign invaders. Even food that hasn't finished being digested can enter our blood stream. When this happens, we elicit an immune response. Poor guys can’t get a day off!  It's no wonder we end up with some form of chronic disease!

Image via sundayisforlovers.wordpress.com

6. Inflammation - Ahhh...the root cause of every chronic disease! Have knee/hip/neck/joint pain?  Inflammation. Have bleeding gums?  Inflammation. Diabetes, cancer, infertility, heart disease?  You’ve got inflammation. When your immune system can’t shut off it’s response, and is constantly being called in to action, and you have improper hormone signaling is telling the body to do one things when it really needs another, we are pretty much at war with ourselves. 

7.  Methionine Depletion – Methionine, an essential sulfur containing amino acid, has been linked to Autism when deficient. Compromised gut flora has also been linked to Autism. Hmmm….coincidence or possible pathway?

8.  Suppression of Cytochrome P450, which is responsible for Phase I detoxification in the Liver. Without getting into the process of normal liver function, there are three main phases - Phase I enzymes neutralize or convert chemicals to intermediaries for Phase II enzymes to conjugate (meaning the enzymes attach something to the toxin/intermediary ). This neutralizes the toxin and makes it water soluble so we can excrete it out via urine, sweat or bile. Phase III takes place in the gallbladder. So if you block Phase I, you can’t get to Phase II or III without some creative problem solving – which the body orchestrates. However this alternate route produces toxins and free radicals. Shoot. Best stick with Plan A – Phase I, Phase II and Phase III all the way!

9. Depletion of Cations – Calcium, Magnesium, Cobalt, Zinc and Iron - these are the cations I'm referring to. These puppies are essential for Phase I, II and III Liver detoxification and excretion.

10. Compromised Immune Function - I don’t think we need further elaboration here... you get it, right?

Next week, we'll wrap up this series with some simple tips for being a more conscious consumer and some simple tools to help you take back your health, so stay tuned!

References for this series:

1     http://people.csail.mit.edu/seneff/glyphosate/glyphosate.html 

2   "Genetically Modified Organisms and the deterioration of health in the United States” N.L. Swanson, 4/24/2013, Seattle Examiner.com

3   A Samsel and S. Senef Glyphosate’s Suppression of Cytochrome P450 Enzymes and Amino Acid Biosynthesis by the Gut Microbiome: Pathways to Modern Diseases.  http://www.mdpi.com/1099-4300/15/4/1416

4     http://people.csail.mit.edu/seneff/

5    http://vimeo.com/65914121

6    http://www.responsibletechnology.org/resources/powerpoint-presentation-on-gmos

7   V. E. Prescott, et al, “Transgenic Expression of Bean r-Amylase Inhibitor in Peas Results in Altered Structure and Immunogenicity,” Journal of Agricultural Food Chemistry (2005): 53

Shanna Wahlquist is a Certified Holistic Health Coach specializing in empowering women to adopt a sustainable and healthy lifestyle without “dieting” or feeling deprived, and supporting them in balancing their gut-mind-body relationship, which she believes is the foundation of every chronic disease and ailment.  She is the mother of two toddlers, ages 4 and 2.5 years old; her happy place is in the ocean surf, and her guilty pleasure is red wine – especially if it involves a limo with a group of friends! Shanna found her path to holistic healing after discovering the benefits of vegetable juicing in February 2012, a journey inspired by her desperation to discover the cause of the sudden onset of recurrent chronic respiratory illnesses suffered by her children. She used that experience as a launchpad for a career change and ended up discovering her true authentic self and life’s purpose. She’s always had a passion for science, food, healing and stewardship, and has created a business where she can enjoy them all simultaneously while making a difference in the lives of her family, friends, clients and community. You can find her on facebook at “NourishingMySoul”,  her blog at www.shannawahlquist.wordpress.com or her website, www.shannawahlquist.com.

Weekend Wrap-Up: Are We There Yet?

Driving to Indiana from New York is always an adventure. Over the course of 12 hours, you cruise through New Jersey (where you can't pump your own gas), Pennsylvania (where the scenery doesn't change a lick for the 5 hours it takes to get across it AND there's absolutely no food in sight), Ohio (a much needed sign of civilization after PA) and finally Indiana (where cornfields suddenly spot the horizon, along with front porches and tractors). Usually, the drive is a breeze. Well, mainly a breeze for me since I have no trouble falling asleep in the car, snoozing the hours away while Adam drives.

But this trip... this trip was cursed from the start. Our rental car stunk of dead squirrel, though there were no dead squirrels (or dead bodies in the trunk, we checked!), and unfortunately, due to circumstances beyond our control, we weren't able to swap it out. Thank God for Febreeze! Next up was the "purse incident". We stopped at a gas station in Pennsylvania and somehow my purse managed to end up in the toilet... face down and open. Oh...and the bathroom sink wasn't working so I was unable to lather up after diving in for my valuables. Thank God for hand sanitizer! Then there was the torrential downpour in the middle of the night while driving through miles of construction and concrete barriers that IF they had been any closer, would have been inside the car. Oh, and let's not forget the 16-hour drive on the way back due to construction, with 2 hours spent basically parked on the interstate and running out of gas.

But though the black cloud traveled with us this time, it was worth every minute! I got to spend lots of time with Adam's family and his beautiful nieces outside under the big, blue skies. I went on a booze cruise with a band who shared my appreciation for Stevie Wonder, ZZ Top and Southern Rock. I found my wedding dress! And I ate like a queen! These people know how to cook!

And now, the long weekend in pictures...

The lovely Zuri (who now calls me Aunt Lauren, I melt)...

...and her equally beautiful older sister Arianna...

...and one of the two twins (is it bad I had no idea which one I was holding?).

The "big kids" rigging our fireworks display in a beer bottle.

Zuri took it upon herself to kiss the pain away after Uncle Adam got hurt (by the way, I called that one).

But he lived to see another day...

 

...and another sunset.

And then mustered up the determination to grill some corn on the cob (along with a snapping turtle... after all, we were in Indiana, y'all).

Dinner was delish - grilled shrimp, sauteed kale, corn on the cob and grilled turtle (guess which one I didn't try?).

And then there were sparklers!

The next day, the "fun girls" hit the streets.

And I was having so much fun that Nurse Zuri felt it necessary to take my blood pressure, just to be sure I wasn't overexerting myself.

Then we practiced a little soccer with the soon-to-be all-world pro, Ari...

...and tried to wear out Adam's dog, Tucker (to which we failed miserably). He never tires.

Saturday night, we booze-cruised down Lake Freeman on the Madam Carroll with the band Swim Skinny. Those hot pants say it all.

And can I just say that this is the most awesome 92-year old woman ever? She was the singer's grandmother and quite possibly his biggest groupie.

You know you've had too much fun when somebody's face ends up Sharpie'd.

Hope you all had a wonderful holiday! This week, we continue our series on GMOs, so get ready for another mind-blowing post from Shanna!