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  • Flip Dog to Full Wheel Video Tutorial + Yoga Reading: You Are Not Broken

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    While I love every yoga class that I teach and do my best to bring my all to each one, I spend a lot of time preparing for my weekend classes. They are my "special classes" where I put extra effort towards putting together a new playlist, sharing a reading or a message and having a [...]

  • The End of Hashtanga + The Yoga & Running Dance

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    I finished Michael Gannon's 30-Day #Hashtanga Challenge today. During the month of September I made my way through the ashtanga primary series through 30(ish) Instagram videos. I have been practicing ashtanga (on and off) for about five years now and this challenge gave me some new energy around not only my ashtanga practice but my yoga [...]

  • In My Kitchen: Green Smoothie Video Tutorial

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    I know that I blog about green smoothies A LOT but over the last year I've gone from being an occasional smoothie drinker to having one almost every day. I used to find smoothies to be unsatisfying because I thought I needed something to "chew" and I always felt hungry after I ate them. I [...]

  • The Best Band Assisted Hip Stretches {Video Tutorial}

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    I have another mobility post for you today that is HEAVEN for the hips. Get excited! I like to use resistance bands for stretching because they allow you to passively stretch. That means you can use the band to support your weight and hold the stretch so that you can full relax into what you're [...]

  • Band Assisted Hamstring, Hip and Groin Stretches {Video}

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    Mobility work and stretching is an important part of what I do with my clients as a trainer and CrossFit coach. Each workout begins with dynamic stretching during the warm up and end with more static stretching and mobility work. I can't tell you how much incorporating this into my own workouts has helped me [...]

  • Video Blog: Managing Stress, Workout Shoes, Bodywork and Finding Your Ideal Weight

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    Happy Friday! I have a video blog for you today where I answer questions on the following topics... - Managing stress and anxiety - The right shoes for strength training, running and CrossFit - Post workout carb/protein ratios (and my lack of following them) - Bodywork and massage for athletes - My workout schedule - [...]

  • Man Maker Complex Workout

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    Good morning! I have a workout to share that I just tested on a personal training client a few minutes ago. It's a tough one! The cornerstone of the workout features a man maker complex that includes a plank, row, push up, squat and overhead press. After the complex you drive your heart rate up [...]

  • Video Blog: When the Scale Won’t Budge, Mixing Cardio & Strength, Healthy Holiday Eating and More

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    I have a video post for you tonight. Apologies for the wet hair and lack of makeup but this is how we roll on Friday and it's all authenticity, right? :) Here's what's covered... - What to do when the scale won't budge - Favorite workout undergarments - Holiday food and workout balance - Mixing [...]

  • Video Blog: Balancing Workout Types, At Home Workouts, College Meal Planning and More

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    HAPPY FRIDAY! This short week definitely felt like a regular week over here. Between social engagements and big work projects, it was jam-packed. I have a video post for you today. First I talk about a couple things that I have in the works that have been keeping me busy and then I answer your [...]

  • Video Blog: Workout Ruts, CrossFit Questions, Working Out With Injuries & Ashtanga Home Practice

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    Hi everyone. Thank you for your thoughtful (and kind) responses to my last post. I wanted to check in via video today so you could have a chance to see me smiling! I received TONS of great questions on Facebook and Twitter. I wasn't able to answer them all but many will become a full written [...]

  • Friday Video Blog

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    To all of you who are enjoying the long weekend at the beach or in the mountains or somewhere else fabulous...I am jealous! Have fun! I'm staying in Charlotte but the weather is supposed to be beautiful so pool time is definitely in order along with lots of reading, rest and relaxation. I'll just pretend [...]

  • Supported Backbending with Blocks Tutorial {Video}

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    The yoga classes that I teach are power/vinyasa style with a heavy emphasis on flow. We spend the majority of the class doing standing work and then spend the last 10-25 minutes on the floor at the end of class depending on the length of the class. In an hour long class we really only [...]

  • Yoga Tripod Headstand Tutorial {Video}

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    Time for another yoga tutorial video and this time I'm covering tripod headstand. Many of my students and blog readers have expressed that headstand is something that they want to add to their practice but need a little help with mastering it. Headstand is one of the more common inversions in yoga and offers some [...]

  • Side Crow Tutorial and Variations {Video + Yoga Post}

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    A few weeks ago I posted a tutorial on the yoga arm balance crow (bakasana) along with variations. When I asked what yoga pose you wanted me to feature today, the Facebook vote was for side crow. This is a nice progression from crow so I am happy to oblige. Some of you may look [...]

  • Video Post: Early AM Workout Nutrition, Packing Gym Bags, CrossFit Recovery and More

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    Happy Friday! Happy Friday! Wait, let me say it again...happy Friday! Thank you so much for the amazing feedback on yesterday's post. I've said it so many times but I feel so grateful to have this space where we can all share and contribute. Your feedback and openness touches my heart. Seriously. It has been [...]

  • Tips for Getting into Crow Pose (Bakasana) and Advanced Variations

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    I haven't done a yoga Monday post in a few weeks but I have one for you today covering a common request...tips for getting into the arm balance crow or bakasana. A lot of people think they aren't strong enough to do crow but it's not just about upper body strength but core engagement and [...]

  • Stability, Core And Strength Circuit For Runners

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    A couple of weeks ago I led a Stability, Core and Strength Clinic at Metro for the American Cancer Society's DetermiNation team. DetermiNation is a training program through the American Cancer Society in which participants are coached/trained to complete a half-marathon, full marathon or triathlon. Participants commit to raise money for the fight against cancer. [...]

  • Friday Q & A – Video Post

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    Hi! I have mixed emotions about the weekend being here. On one hand, this has been a rough week and I'm glad it's over. On the other, I'm having major anxiety about what I'm going to do when Sunday rolls around and I don't head to the studio to teach. Breathe...I will be okay. (Who [...]

  • Friday Video Post – Your Questions Answered

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    Hi! Yay for Friday! Yay for a long weekend! I have a ton going on right now and wasn't feeling very inspired about today's post. I decided to ask on Facebook what you guys wanted me to blog about and I received a lot of great suggestions and questions. I decided to answer them in [...]