Tag: goals

Nesting & Investing in the New Year

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It’s true what they say about pregnancy and nesting, but the New Year actually brings an even better excuse to clear out the old and make room for the new. Just like we cleanse our bodies of toxins, we can all benefit from cleansing our living space, workspace, and head space of clutter. We’re already spending the majority of the winter months inside, we might as well clean up a little, right?! Nesting is about simplifying and making space for what’s to come, investing in a new year of new possibilities. Whether you’re welcoming a baby into your household, just having house guests, or you have the desire to declutter your life, these tips are for you!

Let go of extra “stuff.” Sometimes we hold on to stuff that we may not even use because we have this fear of not having enough. Having “stuff” can make us feel secure in a way, but do you know what feels so, so much better? Getting rid of the extra stuff and making space – clarifying and simplifying things. That “stuff” can actually weigh us down and hold us back; after all, you know what they say: less is more. Once you clean out the stuff you don’t need, you’ll get it.

Where to start? Choose one small space at a time to make it manageable – your desk, the kitchen pantry, or a closet. Clean out everything you no longer need and organize the rest. Complete each space before moving on to the next.

When we declutter the space around us, we make space both mentally and physically for clarity and new opportunities. Use this open head space to visualize your goals for the New Year. Replace your resolutions with concrete goals and inspiration. Center your focus around inspiring words, mantras, and measurable tasks to ensure that you make progress. You may be inclined to change the decor of a room for a fresh start as well; try painting the walls, rearranging the furniture, or getting a new tool to help organize (anything from a file cabinet to a new mug for your pens.) This physical change may help instigate psychological change as well.

One Healthy Breakdown: get nesting, get focused, and get happy. Do it!

Morning Rise & Shine Ritual

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Snooze. Roll out of bed. More coffee. Scramble through your to-do list. Count down the minutes until you can leave the office… Sounds miserable, no? Here’s a super simple daily exercise anyone can (and should! ) use to rise, shine, and set yourself up for success, with a smile!

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  1. Write down three things that you’re grateful for today.
  2. Write down three things that you would like to get done today.

That’s it. Now, you’re centered, thankful, positive, and motivated, so go seize the day!

One Healthy Breakdown: nothin’ like a big cup of joe inspo in the morning!

Calories: to Count or Not to Count?

It’s all about calories in vs. calories out, right? So, should we be counting calories or not??

Woman Looking at Vegetables in Refrigerator ca. 2003

All calories are not created equal. 500 calories of fruits or veggies is not, in any way, equal to 500 calories of processed food made out of a hundred ingredients, most of which are chemicals, or sugar, but certainly not food that will fuel your body properly. So, what’s the point of counting calories when calories are not what we should be measuring at all?

Shift the focus from calorie counting to eating whole, real, seasonal foods that fuel your body, satisfy your taste buds, and make you feel good. No diet, no restriction, no labels, no counting, and no one-size-fits-all attitude…because, let’s face it, that’s just no fun at all. Besides, when we’re eating real, healthy foods, our body becomes more in-tune with our hunger and satiety, in other words, when we need food, and when we’ve had enough.

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We should be aware of (especially for weight-loss) portions and proportions. A portion is simply the amount of the food we’re eating. It’s not necessary to measure the precise weight/size of everything we eat; however, eyeing approximate portions ensures that we’re not eating far more or less than what we need (which is different for everyone.)

Proportion is the ratio of nutrients; protein, carbohydrates, and fat. It’s important to eat a balance of each nutrient (hence the term ‘balanced meal’) as each performs a different function in the body.

Counting calories is irrelevant, so spare yourself and focus on nutrition. Lastly, counting calories can often lead to food guilt, which is a huge waste of time and brainspace (is that a word?) Likewise, exercising simply to burn the calories we’ve consumed, or are planning to consume, is one of the most miserable things ever. Eat to fuel your body and work out to challenge, strengthen, and energize your body for endorphins, health, and fun!

For more on portion control, eating right for you, losing weight, or to get your own customized meal plan to meet your nutrition goals, email kiley@onehealthyhamptons today.

One Healthy Breakdown: can you count enough reasons not to count cals?

 

Word of the Year

What if planning for the new year felt thrilling? Exciting? Fun and invigorating? I don’t know about you, but when I was in the habit of making yearly resolutions, they most certainly did not feel like that.  Coming up with a New Year’s promises to myself was more like an exercise in shame and disappointment; it seemed to highlight all the ways my previous year hadn’t quite measured up.

Add to that the stress of planning goals and changes for the next year, and it became a recipe for disaster! At the end of 2013, I changed the way I thought about my coming year and instantly, everything felt lighter, easier, and more loving.

What did I do? I chose a word of the year. In 2015, I picked the word trust. In 2014, my word was simplify. My “word of the year” anchors my daily life. It helps me focus. It guides the work I do, the choices I make, and the way I navigate my everyday. When I feel adrift, I remember my word of the year and come back to myself & my goals for 2016.

word-of-the-year-2015-bMy word for 2016? Spaciousness. Sounds nice & relaxing, doesn’t it?

This means making space in my day for a spontaneous game of fetch with my dogs or a leisurely stroll through the farmers’ market. It means finally making space for the book I’ve always wanted to write. It means prepping food on Sunday in a non-stressful manner… and then having space to kick back and enjoy my evenings without worrying about what’s for dinner during the week.

Spaciousness1-editedIt’s resisting the desire to schedule, map out, and micro-manage every single last detail. It’s saying “no” comfortably to make room to say “YES!” It’s greeting life and opportunities with open arms.

But the word that works for me is not necessarily the word that works for you. Maybe you’d like 2016 to feel focused or connected or inspired. Or perhaps you want ease or to be more playful.

Choosing a word of the year has grounded me and changed the course of my next trip around the sun—and I want that for you, too! Here are three steps that will get you started:

1. Think about how you want your life to look and feel
In order to keep traditional resolutions, we usually end up counting calories, dollars, or social media followers. We track numbers and assess our success based on said numbers.

But when you navigate your new year with a single word as your beacon, the new year slowly shifts into something easier and sweeter. A “successful” year is a year that looks and feels the way we want it to look and feel.

Peer through the window of your Future Dream Life and really imagine the specifics. Would it look like Fridays off, getting a manicure with your best friend? Would it look like more quality time with your kids? How would you spend that time with them? What would you talk about? Would your Future Dream Life look like a night out in the city? Who would you be with? What would you be wearing?

And how do you want it to feel? Do you want to feel free? Supported? Seen? Imagine the way you want your heart and mind to feel every day and then choose a word accordingly.

2. Trust your intuition
Choosing your word of the year is a lot easier than you’d expect. You don’t necessarily have to labor over this decision; you likely don’t need to turn this over in your mind a thousand times.

Really think about the past year. What worked? What didn’t? If you’re honest with yourself, you probably already know how you’d like next year to be different. If a word immediately springs to mind and it feels right in your gut, you’ve found your word. Congratulations!

3. Now consider how you can apply this word to your whole life
“Supported”’ at home means something different than “supported” in your professional life. And “connected” to your body is different than being “connected” to your partner.

How does your word apply in the context of work? At home? Does it affect the way you move your body or the choices you make around food? Will it change the way you use technology?

When you take the time to imagine the way your word applies to all the areas of your life, you’re ready to make that word happen—everywhere.

Now it’s your turn to identify your word for the new year. Good luck!

One Healthy Breakdown: Wishing you a year filled with health, happiness, and finding just the right word!

12 Tiny Changes to Make the Year Amazing

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*When Elise Museles of Kale & Chocolate shared her idea for #12tinychanges, I hopped on board without hesitation and I think that you will as well! After all, September is the perfect time to make healthy changes, we might as well make changes that stick! So, join us in making the next 12 months amazing, one tiny change at a time! Elise explains exactly how below:

September always feels like the beginning of a new year, doesn’t it? There’s an energy in the air as the kids head back to school and we adults buckle down at work. Just like the new year, many of us view September as an opportunity to make big changes: more exercise! Fewer refined carbs! More water! No TV! More salad! Home-cooked family dinners every night!

768px-EenbruinigherfstbladAnd we might just try to implement all of those changes at once, going from one to 60 in two days. Not surprisingly, this rarely works. We burn out, pull a muscle, and unhappily binge eat over the sink (we’ve all been there.) Our goals to eat healthy, exercise often, and replace TV with journal writing are strong on day 1…and gone by Friday…oops!

Has this ever happened to you? How many times have you broken promises to yourself? This time, it’s going to stick. This time, it’s going to be different. I know because I’ve been there. The only solution that I’ve found is to make teeny, tiny, sometimes even laughably small changes over the course of a long period of time. Baby steps, indeed.

Instead of “I’m quitting dairy tomorrow” I said, “I’m going to put almond milk in my coffee every morning for the next month.” Instead of “from now on, I’m drinking eight glasses of water every single day,” how about “I’m going to drink a glass of water before each meal for the next month.”

12tinychangesBy the time a month had passed, I was on my way to developing a new healthy (and permanent) habit. By the time an entire year had passed, I had over a dozen new habits! I slept better, ate cleaner, moved more, and was kinder to myself. I made all of these changes in a sane, sustainable way…and those good habits have stuck around. It’s not about the changes we want to make, it’s about the changes we actually commit to and turn into habits.

So I invite you to take advantage of September’s bustling new energy and join me in the 12 Tiny Changes Challenge, by committing to 12 small and doable changes to try—one per month, over the course of the next year. Grab yourself a cup of matcha tea and nestle in. We’ve got a fun year ahead. Are you ready? Let’s go, why wait?!

September: This month, I’ll devote a few hours to meal prep every week.

Your mom wasn’t kidding when she said that if you fail to plan, you’re planning to fail. It’s so much easier to eat healthy all week when your pantry, fridge, and freezer are properly stocked and prepared! This month, spend a few hours every Sunday (or Friday or Monday – you choose) prepping some of your meals & snacks, shopping for fresh, in-season produce, chopping, slicing, and peeling. You don’t need to do it all at once, but with the new fall routine settling in after summer’s carefree days, it’s an opportune time to create a little structure with your meal planning. Learn how to set yourself up for success here. Be sure to follow @kaleandchocolate on Instagram, (and @hamptonskiley) post your meal prep pics, and join in by using #12tinychanges hashtag. Last but not least, there will be prizes!

One Healthy Breakdown: get prepping and posting, change(s) is just around the corner!

Let’s Talk Accountability

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The return of my home gym has me feeling extra appreciative and motivated after quite a few weeks of withdrawal. It took some major accountability to maintain a regular workout schedule, but it was more than doable. Summer calls for beach days, barbecues, and rosé…all day…right?! So how do you stay motivated to work out and eat relatively healthy with all of this fun and temptation? It’s all about balance and accountability. Here are some top tips for staying accountable all summer long:

  • Schedule, plan, and make your healthy choices a non-negotiable party of your life. Fit in a workout before the beach, (or run at the beach!) barbecue, party, and rosé. You’ll feel so much better enjoying the fun times if you balance them out with healthy choices. Staying on top of it also allows for some ‘wiggle room’ when you want that ice cream cone, glass of wine, or burger.
  • Try something new. While having a fitness routine is great, switching it up and trying new things is even better. Along with muscle confusion and the physical benefits of variety, it also helps to keep motivation high. There are countless fitness classes around the Hamptons, especially in the summer, so try a few and find some new ones you love! It’s MUCH easier to get to a class you love (even on a perfect beach day) and showing up is half the battle!
  • Make it fun. Eating healthy is not boring. In fact, it can be fun and pretty! Take advantage of in season fruits and vegetables and experiment with fun ways to prepare them, like grilling or making ice pops, smoothies, or skewers…Bon appetit to that!

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  • Challenge yourself by setting goals. No matter how big or small your goals are, make them clear, make them your own, and plan out the necessary steps you need to take to reach them. With a positive attitude, you’ll be achieving your goals and living your dream life in no time!
  • Think outside the box (aka gym.) Do an at-home workout, youtube workout, or, even better, go for a walk or run outside. Take advantage of the warm weather and gorgeous surroundings while you soak up some Vitamin D and fresh air for a win-win!

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  • Keep track. For some people, keeping a food and/or exercise log can be extremely effective. The practice of writing down what you eat can make you more aware of mindless munching. For others, it’s infeasible to keep a food journal, (and that’s ok!) but keeping track of your exercise or checking your workout off when you’re done can be extra rewarding.

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  • Buddy Up. Even with all of these strategies, it still gets tough to hold yourself accountable each and every day. That’s why we have workout buddies! Thankfully, when I’m feeling lazy, I’ll get a text from a friend “workout?” or “spin at 4:30?” and that’s all the motivation I need to commit. Be sure to make some workout buddies and be a workout buddy yourself, the more the merrier!

One Healthy Breakdown: No one said it was going to be easy, but it sure is going to be worth it, stay accountable this summer!

 

Bump Up the Good Days

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Last week, I got the opportunity to speak at and attend a wellness assembly at the Bridgehampton High School. The High School and Middle School students and staff gathered for an interactive, multi-faceted morning of wellness, discussing healthy boundaries, learning about (eek!) sugar, fat, and salt consumption, Zumba and movement, yummy just-fruit sorbet, and more.

Sadly, there’s a huge disconnect among today’s youth and all of the many, many ways that we can take better care of ourselves, feel better, and be happier, more confident beings. Middle and high school students (and teachers) are constantly stressed and tired – talk about overworked and underpaid. So, the fact that Hamptons schools are taking an initiative to teach children about self-care, real food, and stress-management is a HUGE achievement. We’re so very lucky to be a community full of healthy goodness.

Not only did I get to attend this awesome school day, I was asked to introduce the theme of wellness and my own holistic view on the topic. This really got me thinking. How do I communicate my whole mission to busy students already balancing a full plate…the day before April vacation, mind you. And then it became very clear how to break it down: wellness is about having more good days than bad.

image(43)It’s really that simple. Here’s how I chose to introduce the theme:

Picture this: you wake up after a good night’s sleep. You know that feeling – you stretch out and maybe a smile forms on your face as you excitedly think about your day ahead. You get out of bed and get dressed for school. Maybe you put on your favorite shirt, sneakers, outfit, whatever it may be that gives you an extra boost of confidence. You have a healthy breakfast – something you love, you know is good for you, and is going to give you energy for the day. You get to school, all of your homework’s done, your work is all organized, you get an A on a quiz, and you’re a beast at practice after school, whatever sport you play. You’re having a gooood day, right? You get home from school and help make dinner. You sit and eat with your family and have a nice talk about your day as you enjoy your home-cooked meal. After dinner, your friend comes over to watch a movie. Before bed, you finish the book you’re reading and promptly drift off into dreamland. Things are just going your way today. You FEEL good. That’s what I call a healthy, happy day. That’s what I call wellness.

Now, picture this: you overslept after staying up way too late studying. You procrastinated and barely got any sleep…again. You rush to get dressed and out the door to catch the bus, putting on the first thing you see. You make it just in time, but your socks don’t match and you have no time for breakfast, so you’ll have to wait ‘til lunch. You get to school and you’re already in a bad mood. The quiz doesn’t go so well, you stayed up late studying but you can’t remember anything! You just can’t focus because you’re so tired, not to mention hungry! That greasy pizza you have for lunch doesn’t sit so well and practice is miserable. You have no energy, your stomach hurts, and you’re having a no good, very bad day. You get home and next thing you know, you’re fighting with your parents because you’re tired and moody and nothing’s going right. You skip dinner because you don’t want to have to sit with your family and you go to bed starving, anxious, and upset.

Yuck. We’ve all been there. We all have good days and bad days – that’s life. The difference is having more good days than bad as a result of the way in which we treat ourselves and our body. Consciously taking care of your mind and body in various ways and living your life in a flow that moves in the right direction. That’s what it’s all about, that’s wellness. Do we get off-track sometimes? Of course, we all do…but, we get back on board and keep moving forward.

Enjoy your good days. Do whatever it takes to get through the bad days, remind yourself that far more good days are just around the corner. Take care of yourself, your body, and mind, and it will do the same for you by giving you more good days. Lots more! If you’re stuck in a rut, that’s what I’m here for, to support you on your wellness journey. Whether it’s a little encouragement to get back in the gym, a family friendly lesson on kitchen staples, a diet overhaul, or help refocusing on goals, we’ll make a plan and get there. Let’s bump up the good days and cutback the bad days. Click here for more info about OHH’s personal nutrition support and wellness consulting.

One Healthy Breakdown: a healthy day = a good day > a bad day –> any day.

What Fuels YOUR Inspiration?!

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Inspiration comes from all different sources for all different people. The things, people, and places that may inspire you may not inspire me and vice versa. Regardless of what inspires you, it’s important to be aware and seek inspiration in those sources. Inspiration really does fuel life – when we feel inspired, we’re able to reach a whole new level.

Here are some things that inspire me: meeting like-minded people, music, walking, family, dancing, yoga, a good night’s sleep, friends, sweating, meditating, laughing, coffee, nature, learning, fresh healthy eats, the beach, organization, goal-setting, running, and a whole lot more!

But enough about me, this is about YOU! Let’s ignite YOUR inspiration! Just print the page below and fill it out with those things (people, places, actions, mantras, etc.) that inspire YOU and post your list where you’ll see often. Just glancing at this should reignite YOUR Inspiration! Maybe it’s the first thing you look at in the morning, the last thing you see before bed, or your go-to before starting a seemingly-impossible task? Get ready to FUEL your inspiration!Fueling InspirationOne Healthy Breakdown: Nothing can stand in YOUR way when you’re INSPIRED!

3 Steps to Start Living Your Dream Life this Year!

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Ok, I have a confession. I failed at my New Years Resolution within the first THREE hours of the new year! I only mildly, vaguely, kinda sorta committed to the idea of being a vegetarian in 2014. So in the midst of champagne celebrations on New Years Eve, I was handed a chicken sandwich, and my resolution was out the door. It all just happened so fast…Oh well, there’s always next year! Alright, so resolutions shmesolutions. Nobody likes them, especially me. They don’t work. We end up giving up all together when we feel a little depressed about failing at them so quickly. Out with the resolutions, in with the GOALS!

3 steps to start living your dream lifeWhat does actually work is setting goals! Choosing a few clear, specific, and inspiring goals will change your year…and your entire life.

1. I need to lose this extra weight from the holidays (is soooo not inspiring to me. Blah. Ick. Get it away.) What actually may work?

2. I try out three new classes every week

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3. My boyfriend and I cook a new vegetarian meal together every Friday. (Uhh…excuse me, but those goals actually sound pretty fun!)

We are going to make 2014 the BEST year–the year YOU start living YOUR dreams and having tons of FUN, starting NOW! If that sounds like something you want, sign up for Hamptons Wellness Week! I’m going to be delving a WHOLE lot more about goal setting, bucket lists, and dreams during my New Year’s Vision and Goals workshop during Hamptons Wellness Week! I hope you’ll join me then so we can get super clear, specific, and inspired for 2014!

But, why wait! Here are three simple steps to help you elevate this year to the next level of awesome:

1. Get crystal clear on what your dream year and dream life actually looks like. You can’t expect it to fall out of the sky, because even if it did–you wouldn’t recognize it if you don’t know what it is that you want! Take some time (like we’re talking 10 minutes) to sit down and make a list. Draw a picture. Create a vision board, or use Pinterest. Do some honest soul-searching. What does your ideal life, your ideal year, really look like? By ideal, I’m talking wildest dreams. Endless possibilities. Nothing is too crazy, too bold, too risky. It’s your year to start being honest with yourself and start living like you mean it.

Where do you dream of living? What do you daydream about doing for work? Do you want to travel? Where do you want to go? How do you take care of yourself? Do you wish you could run a marathon? Do you want to feel like you belong to a community? What does that look like to you? What do you want to do for fun? What is important to you? What do you value? What have you always wanted to try? Heck…what would you do if you won a million dollars tomorrow?

2.  Once you know exactly what it is you really want, you can start setting some inspiring goals for yourself! Goals give you a target, a clear, specific spot to set your aim towards and ultimately reach. Goal-setting sets your dreams into motion and gets your creative, subconscious brain moving in the right direction, YOUR direction. Your goals are 100% authentic to you and inspire you to take action. Brian Tracy (goal setting guru) says that “people with clear, written goals accomplish far more in a shorter period of time than people without them could ever imagine. Goals allow you to control the direction of change in your favor.” Sounds pretty awesome, right?

3. Finally, the BIGGEST thing you need to do to make 2014 your BEST year yet is to get into action now! Your dreams, goals, and visions for your life are so beautiful and so perfect. The only way the world will ever see your greatness is if you choose greatness today. Choose to show up for yoga class. Choose to read that book, write that book, or give away that book! Choose to eat your broccoli, kale, and green beans. Choose to spend time with the people who matter most to you. Choose to sign up for that race you’ve been putting off. All it takes is one teeny tiny small action a day to bring you closer to your wildest dreams. YOU are the one that’s going to take your year to the next level. So many adventures are waiting, so many melt-your-heart moments, and so many “hell yeah, I did that!” are just beyond these initial footsteps.

Can’t wait to see YOU soon to talk more about your goals and to set you up with an action plan for the year! Sign up for Hamptons Wellness Week THIS Sunday, January 12th, at Hamptons Coffee Experience Store (749 County Rd. 39A) Wellness Week participants are invited to goal coach with me on January 16th at lululemon athletica East Hampton. It’s going to be an awesome year!

One Healthy Breakdown: Commit to choosing your dream life, and you will have it, it’s that simple.

Drafting Your Wellness Team

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If you are what you eat, what role do the people around you play? A big one! There are a number of steps we can take to help ensure that we will be successful with our personal health and fitness goals. Writing down our goals, declaring them publicly, breaking them into smaller, achievable pieces, and creating affirmations all help to achieve success. There’s another BIG aspect to reaching goals that usually surprises my clients. That’s taking a ‘social inventory’ aka, drafting your wellness team.

Football Team in a Huddle

Whenever you set a new goal for yourself, it is beneficial to take an honest assessment of the people in your life. Who will be able to support you in your new dream? Who may ‘sabotage’ you on this new venture by challenging your new goals and measures to attaining change? These people may not actually want you to fail, but some people can be less supportive than others, and some may not understand or appreciate your personal goals.

Unfortunately, everyone in your life may not seem totally thrilled when you decide to make healthy life changes. Food and family are closely connected, which can sometimes be tough (think: the husband who dives into a gallon of ice cream every night, this month’s family birthday party, or your girlfriends at the weekly girls wine night out.) Food is central in most social gatherings. If you decide you are going to stop drinking wine every night, or not eat red meat anymore, give up ice cream, or be out of the house three evenings a week exercising, these commitments will most likely affect some important people around you. To help ensure success, I ask my clients to identify a hero, cheerleader, trainer, confidant, optimist, and accountability partner for their journey.

The HERO is the person we aspire to be like, your  This person has already achieved the goal you have now set for yourself. This person may be in your social circle, but they don’t have to be. It may be someone you admire from afar. Study the behaviors of this person. What qualities does this person have that has contributed to them achieving your goal? Copy those behaviors! Imitation is ok – if it works, it works!

The CHEERLEADER is the person who wants your goal to happen for you just as much as you do! They want the best for you, as should you! Choose this person carefully. It may be best if your cheerleader is someone who understands the journey and may have been successful at it themselves. Or, it may be someone who has simply always supported you in your life and you know you can depend on their encouragement.

The TRAINER is the person who has the knowledge to guide you in this goal. This can be a book, life coach, personal trainer, nutritionist, teacher etc. It will be the person/resource you rely on for answers and direction.

The CONFIDANT is the person you can tell about your goal. You can go to them in your most vulnerable moments. This person is an open, non-judgmental listener. They will keep your secrets. You can share your worst fears and the truth about a tough day. You can share the emotional highs and lows of the journey. Your confidant supports you in a meaningful way that enhances your spiritual wellness on this journey.

The OPTIMIST is the person we know who has a magical way of seeing the good in everything and anyone. This person does not even need to know you have set this important goal. Their positive electric energy is uplifting. These people have a powerful way of reminding us that positivity attracts positivity and negativity attracts negativity. Setting a new goal for yourself is also a great time to consciously try to move away from negativity in your life as much as possible.

The ACCOUNTABILITY PARTNER is the person that will kick your butt out the door on the morning you feel like sleeping in. This person could be the dedicated, fun person that spins every morning on the bike next to you. Get to know them. People in class notice when someone is missing! It may be another friend you have that has a similar goal. This person WILL NOT let you make excuses for falling off your plan…just the thought of them knowing you traded in your afternoon workout for a slice of chocolate cake makes you shudder!

So, make a goal, take a social inventory, and start drafting your wellness team! One person in your life may fit two of these roles; however, having a team of at least three different people is important for lots of support. The more people on your team, the better the support system you will have! Develop a consciousness about the role of the people in your life and how they may support your dreams. Good luck and good company!

One Healthy Breakdown: you’re not in it alone, take Norah’s advise and draft your team today – the stronger the better!

*Norah Benincasa is the owner of Pedal and Pose Fitness Studio in Concord, MA. She is a certified personal trainer, spin instructor, TRX trainer, Body Pump trainer, nutrition specialist, mom of five, and holds a masters degree in social work!