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One of the biggest arguments I hear from women about getting in shape (specifically hiring a trainer and making healthier food choices) is “it’s too expensive”. I’ve come to realize however, that it’s not the money that most are referring to (whether or not they realize it), it’s the time investment. The cost of time that it takes to achieve results is more than most are willing to invest – despite it being the best investment one can ever make. I’ve seen a multitude of cost breakdowns, infographics and other charts that aim to disprove this excuse by showing cost comparisons for fast food and alcohol vs. healthier food options. While correct data-wise, I feel that these types of visual proof are not focused on the real issue, which is the cost of time.

In our current world of technology focused on shortcuts, easy-access and instant gratification, the idea of having to work towards a healthier life and body is a much stronger turn off then dealing with daily the side effects (tight clothes, uncomfortable readjusting, chronic back/knee/neck pain, increased healthcare/medication costs, body deterioration, more sick days…just to name a few) of an unhealthy life/body…that is until you face a major medical or life crisis which forces you to confront your lifestyle habits and make a change. It’s sad that it so often takes an event or diagnosis so detrimental to ignite change. Especially when just a few adjustments in our daily habits and choices could make a HUGE difference.

While this affects all sexes, I chose to focus in on women, mostly because I can speak from personal experience. As women, I feel that we put more emphasis and money into our hair, lash extensions, nails and shape-wear – hell, I did. Not because we don’t care about our bodies, but rather, because these bandaids are “easier” and offer almost instant gratification. I mean really, we spend more on cosmetic bandaids than it would cost to high a trainer and eat healthier. Hundreds to thousands of dollars are spent monthly on cosmetic enhancements and let’s not even get into things like botox, fillers, waxing, tanning etc. Now, I’m not saying some of these things aren’t important. I’m saying that they are equally “expensive” and simply offer quicker results with less discomfort. The discomfort required for change and the time it takes to see results is a turn off and discourages women from reaching their fit potential. Bodywork is a long-term commitment requiring a lifestyle change if you want to maintain it. And there are no true shortcuts, as shortcuts lead to quick endings and constant restarts. For example, things like weaves and fake nails are shortcuts to long healthy hair and nails.

So how does one break through this mental barrier? What I tell myself and my Ashletes is to change the way we look at the costs associated with training, clean eating and healthier living. Look at payments for training, massage, etc as investments into yourself, your body and your future. So it’s not that you pay a trainer $300/month for training, rather it’s that you invest $300/month into your health and wellness, so that your body can function and perform optimally and last you for many years to come.

When it comes to food most times healthier food options cost the same, if not substantially less than the current junk we consume daily. Again, the hangup is about the time and effort required for food prep and planning. It does take time to prep meals and develop a streamlined system that works for your individual schedule. It takes planning to make sure you have food prepared or access to healthier food options that match your health and fitness goals. When we don’t set aside the proper time and planning, that’s where we find ourselves over-indulging during happy hour or running through a drive through.

At the end of the day, it really doesn’t cost more money to change our bodies and fitness. It can even save you some serious money in the long run. The cost is time, consistency and dedication.

This year, I’m all about sharing the benefits of building strong, flexy, healthy bodies and helping people that are ready for their journey. Part of that mission is to debunk two widely reoccurring myths that I’m asked about almost daily.

First: You do NOT have to chose between flexibility or muscle. You CAN HAVE BOTH. Those that say you have to be skinny to be flexible or that the ideal flexibility instructor is tall, thin and without too much muscle is not only ridiculous but untrue. (True story, sadly a prominent non-us flexibility coach actually wrote that in a blog) And this lie is only further perpetuated by the media we encounter daily on social media. I find this highly discouraging and excluding. I AM walking proof that this is just not the case (my size and shape has also lead to me being discriminated against and prejudged as an instructor, I’ll talk more about that in a follow up blog post) The point is: I am muscular and bendy as fuck. And I happily embrace my muscles and every curve on my bendy body. I embrace my strength, size and FlexAbility! Think I’m an anomaly? Look at any just about gymnast, those especially at the collegiate and Olympic levels are bendy, muscular and always tend to have bodacious booties!

Second: Flexibility is NOT just for the skinny, frail and pale Instagram model type. Flexibility is for ANYONE that has the DESIRE to have it and the WILL to work for it. You CAN be flexible at any size AND any age. it’s not just for the young, skinny or the non-bodybuilders. You can create a balanced Flexy and Fit body.

Third: Women shouldn’t fear getting bulky, manly or hulk-like just from lifting weights. You have to do some serious steroids, lift some heavy ass weights regularly and eat a diet that supports that type of gain. The truth is, the bodies and curves most women want ARE BUILT with lifting moderate weight and by the working the very muscles were scared to grow. You have to shape your body and that’s done with lifting. Cardio alone and diet alone won’t do it. PS: stronger muscles will actually help improve your flexibility… That being said, if Flexibility & Fitness is on your wishlist give me a shout.

2019 is finally here and my wall is full of goal posts (pun intended lol). Everyone is habitually sharing their goals and resolutions, while cheerfully optimistic about what this new year will bring. I feel like goal  setting New Year’s resolutions is a socially-conscious, obligatory tradition.

In reality, New Year’s, holidays, birthdays, they all really just give us an excuse to do something or put something off until a certain date. The truth is we have 365 days every year to do the things that we say that we are going to do as our New Year’s resolutions, so there is really no reason to put it off. Don’t get me wrong, I too am happy to be alive and see a new year of opportunities. However, I guess I have a slightly unconventional approach and perspective. I am slowly realizing that it’s (life) not about new goals, rather it’s about continuous growth, elevating and moving towards the next phases and stages of my existing goals. So instead of making a list of New Year’s resolutions, I’m focused on growth, or as I like to call it: relentless continuous improvement (RCI).

Each year I’ve been growing and building, and I see life as a continuation of that process. Learning from my mistakes and success to hopefully live a life of even less mistakes and more success each year. I appreciate the idea that the idea of a fresh start, which can re-energize and refreshed your momentum… and maybe that’s really what it’s about. But, if that’s the case then I want to focus on just utilizing the marking of this new year as a tool to revitalize and energize me to make progress and do what I know I need to get done regardless of what part of the year I am in. EVERYDAY IS A DAY TO GET SHIT DONE.

I choose to be focused on growth and results, always and IN ALL WAYS. I am simplifying this new chapter in my life. I’m simply making an ongoing, living list of shit that I need to get done and or stay away from in 2019. And through these daily ongoing actions and choices, I hope to continue my quest to be the best and happiest version of me that I can be while positively impacting those around me.

There is a dangerous and misleading epidemic in the YouTube tutorial world that is selling the idea of “instant flexibility”. Just doing a quick search of flexibility, stretching or any specific move such as splits, needle, backbend will deliver a plethora of tutorials promising quick results. These promises of getting a move “fast”, in “five minutes” or in “one day”, are simply ALARMING. I know you know the videos I’m talking about. They typically go like this…

A fun, hip intro flashing a few still shots or action clips of ah-mazing, jaw-dropping flexy stretches or memorizing dance moves. Next comes a promise to help you get flexible fast, followed by a series of stretches that consist of “do this”, “like this” and then you too will have this move. #FAIL Ladies and gents, our bodies simply do not work like that. And as a coach, this worries me, for the people that fall into the hype trap. There is much more to your flexibility journey, and there’s no one-size-fits-all solution that will get you there “fast”.

Now, I’m not saying that what’s being shown (I hesitate to say taught) is wrong, really it’s just incomplete. There’s very little discussion on the what, the why, the what not to do, what you should be feeling, what and where you could be feeling it. What’s more, none of them talk about strengthening, active flexibility, opposing muscles, etc. I’m not talking about using fancy words like agonist/antagonist, pectineus or even Iliac tuberosity (although if you want to talk nerdy, we can do that), rather I’m speaking of a well-rounded routine that seeks to educate on all elements of safe flexibility practice. There is so much that goes into flexibility: understanding anatomy and muscle chains, proper sequencing, understanding how the body responds to certain movements, moving better, mobility, range of motion, strengthening, functional flexibility, flexibility for a particular sport, contortion, fluidity and flow, etc. These things matter! This is not something that can be mastered in one day, let alone in a five minute video. Unless you already have the strength and flex-Ability, but are lacking in the form and technique departments, getting a move “by the end of this video” or “by the end of the day” is unlikely.

What I will say, is that many of these videos I come across are from youngsters who are already flexible and typically active in dance, gymnastics, ballet, etc. Additionally, most of them have been active in their sport for some time, and whether they realize it not, their flexibility has developed over time as a result of their training and in fact did not pop up over night, in “five minutes” or “fast”. Now allow me to break and say that: I ABSOLUTELY applaud them for making positive contributions and putting their talents, knowledge and experience to use. HOWEVER these are kids, who are more agile, supple and active, are not the ideal teachers for adults looking to develop or improve their flexibility. The fact is, most of these kids are already flexible and kids are also more pliable. And in their minds, their viewer looking to get “flexy fast” is probably another kid that already has a moderate level of flexibility and shares these same traits and is most likely (if their looking for tutorials) already active in a sport that calls for flexibility for them it can (but not always) often be: just do abc and you’ll get xyz. However, this is NOT ideal (nor safe and effective) for the rest of the world, especially adults and more seriously, those in the aerial world.

As adults, we can certainly improve flexibility but we cannot instantly sprout that same degree of “kid-like” flexibility. As we age, our ligaments and tendons (muscle fibers) become less elastic along with muscle loss of course. On top of that, many of us nowadays have a very sedentary lifestyle and if we don’t routinely stretch our muscle fibers, we start to suffer stiffness; cranky, achy joints and muscles; and more limited range of motion. Also keep in mind that kids/teens also tend to be more active than working adults living a mostly sedentary lifestyle. So developing flexibility as an adult can be difficult, but it’s not impossible!

So what should you do when it comes to developing and improving your flexibility? Go to a class or do privates with a trainer. A good flexibility routine requires a systematic approach tailored for your unique body type and current fitness/ability level. It also requires feedback verbally, hands on and tactile cuing. Things that are basically impossible to get from a video alone. Nothing beats hands-on guidance to help you with form, technique and proper progressions. If your budget consists of FREE99, then look for longer videos on YouTube (that don’t promise fast flexibility). Some of the best ones are often created by flexibility, dance and yoga professionals. Regardless of what online tutorials and resources you decide to tap, it is up to you as a viewer to use digression and best judgement.

More questions about flexibility and training? Give me a shout! If you’re ready to get started on your journey let me know. I’d love to have you train with me!

Do you sit at a desk all day? Are you suffering from tight quads and hip flexors? Grab your yoga wheel and give these gentle movements a try! (Thanks to one of my flexbots for requesting this tutorial!). If you’re new to Yoga Wheels and looking for tips on picking the one that’s right for you then be sure to check out my before you buy guide.

If you are ready to start your journey into flexibility and fitness, be sure to sign up for my newsletter and join me for an upcoming class or workshop. Interested in private lessons or have questions? Give me a shout on the gram or email me at: flexyandfit(at)outlook.co! I love to chat and see how I can help you reach your FlexyFit goals!

Are splits and overspilts on your FlexyFit wishlist? Yoga wheels are great for stretching, strengthening, massaging and toning your muscles, and even better for helping you improve your splits! In this workshop I’ll be covering techniques and my go-to flows for effective splits training. Hamstrings and hip flexors get ready flex!

Bring: Your yoga wheel and water. Optional – yoga blocks, grippy yoga socks, and a yoga mat.

Wear: leggings and a comfy shirt. If you have long hair bring a hair tie/clip.

You MUST have a yoga wheel to participate in this workshop.
We will have 3 yoga wheels to rent for $5: first come, first served. Please email: flexyandfit[at]outlook.com to inquire about wheel rental availability PRIOR to registration.

COST:
EARLY BIRD (UNTIL 3/6): $20
REGULAR (3/7-3/11): $30
WHEEL RENTAL $5

Space is limited to 10 participants. Pre-Registration Required. Send payment via PayPal to secure your spot.

Summer’s almost here, which means it’s time to really get working on that bikini body, and I want to share the knowledge and tools to help you be successful. That’s why I’m teaming up with TP Fitness to host an exclusive Ladies FlexyFit Camp on Saturday April 28th from 9am to 12pm! Grab your bestie and join us for a half-day, full-body slim down that includes a combination of exercise and education. We’ll have circuits for upper body, lower body, abs, stretching and also a special Q&A sesh. Whether you’re looking to jumpstart your fitness, re-ignight your journey, or still deciding if now is the time, this FlexyFit Camp is for you! The first 5 participants to register will receive a FREE Flexyfit swag bag and one lucky attendee will win a special giveaway!!!

Day of Schedule 9:00-9:25 Meet and greet with coffee and fruit + yogurt breakfast bar 9:30-10:00 Lower body glute + leg circuit training (Intro to my newest class “ASSLT” which is all about building and shaping your ass, legs and thighs!) 10:00-10:10 Hydro & Bio break 10:15-10:45 Upper body circuit training 10:45-10:55: Core blaster 11:00-11:25: Recovery Timeout + Q&A Sesh (lite lunch provided) 11:30-12:00 Stretch/Flexibility training 12pm: You made it! * Schedule lineup subject to change.

 
Event Details:
Saturday April 28 | 9am – 12pm
Location: Clique Studios – 2385 Midway Rd. Carrollton, TX 75007
Tickets: $60 Early Bird (by 4/15) | $75 Late Owl (after 4/15)
RSVP via: PayPal.me/entertainmentgoddess
*Please note, Fitcamp fees are non-refundable, please schedule accordingly.
*Exception: A minimum of 10 attendees is required for the Fitcamp to make. If Fitcamp does not make, a refund will be issued.

So I’m going to share the story typically untold. All around us there are stories of weight loss and body transformations, backed by endless before and afters, workout tips, inspirational messages, training and resource offerings, etc. Less often do I come across the stores of how the weight came about, which I feel is equally important and should be discussed. I think its an important reflection to share because there are others likely going through similar life hardships whether it be emotional, physical, financial, etc…all of which can lead into unhealthy habits and decisions that can impact your weight, health and wellness. What I want to point out (that I lost sight of during my struggles) is that although there may be times in life where we may feel like things are out of our control, and sometimes things really are beyond our control, that even with those things which we cannot control, there are still plenty of things that we can control. i.e., our food choices/intake, exercise and even our attitudes. And those are the very things that we MUST maintain control over.

“ I said it before and I’ll say it again, EVERYTHING in life comes and goes: boyfriends, girlfriends, husbands, wives, family, houses, jobs, cars, clothes, money, etc. BUT your body, YOUR BODY is the ONE and ONLY thing that stays with you the entire duration of your life. So please do all that you can do to take good care of it! “

That being said, For some, being heavy, overweight, full figured..however you chose to define it was always a way of life, but for others it was something that sort of just happened. Maybe it had a distinct cause, maybe it just gradually came about. Regardless, I think it’s important to talk about the before aspect of the weight loss journey and not just the after/now. So here we go, a tale of two me’s…

I wasn’t always overweight. In fact, if I had my high school body back I’d be DOPE as fuck! And although statuesque and padded in all the right places, compared to my peers, I was a relatively fit teenager and young adult. I gained the typically Freshman 15 in college but it just made me #fitthick and possibly even more popular with the guys. I was active in college, jogging when I could, playing intermural soccer, teaching gymnastics and anything else I could do around studying and working to keep me active.

My body started to fall downhill in 2008 (post graduation) and after/as a result of my first foot break. If you haven’t heard the story it basically goes something like this: I was trying to workout at home and I was doing a variation of high knees, came down wrong and hard and….SNAP…there goes my foot. What makes the story hilarious (looking back) was that I was home alone with no phone and downstairs. Ironically I had internet and a computer that was upstairs, which meant I had to drag myself up the stairs, Yahoo messenger (does the still exist?!?!) And for the record a totally platonic male friend to call my then fiance at work (awkward) to explain what happened and send for help. Now my panic led to his panic which lead to an at-work incident that further held him up. I spent six hours crying, laying in a puddle of sweat and tears for him to finally come home and rush me to the ER.

I spent the next three years continuing my foot break saga. 2009 foot break running up TWO steps to the front door of my condo (although in my defense my foot doctor said my foot likely was already fractured at the time and running was checkmate). 2010 Foot break in pole class, attempted a twisted grip kickup, rolled my ankle and the pressure on the side of my foot went POP! 2011 foot break on the in-door soccer field. A teammate kicked me in the foot during warmup and SNAP! Four years, four consecutive foot breaks – three on the left foot, one on the right foot. It might be a good time to add that I have a calcium and vitamin D defiance and also that I supinate when I walk, so clearly those things didn’t help. Finally in 2012 I had surgery to have a titanium screw inserted into my foot to prevent further breaks. Four foot breaks and a surgery later, I was left overweight and severely out of shape…only to follow that up with a broken rib (I’ll talk about that and show the video another time). I must say though, that without these setbacks, I probably wouldn’t be where I am and who I am today. My love for fitness and flexibility (which gave birth to #flexyfit) was born through having to recreate myself.

At the time, I’m sure I blamed my foot breaks as the reason why I gained so much weight. But looking back now, I see that it was really a culmination of things and by things I mostly mean bad choices. Broken feet prevented me from working out the way I would have liked to, however they alone were not the cause of my weight loss. The actual causes of my weight loss were:

Poor food choices – I engorged myself in all sorts of comfort foods. Partly because food was the only happy thing I felt I could still control and also because I had a fiancé that didn’t cook and all he knew how to do was pick something (fast food) up on the way home. And possibly he felt that feeding me good stuff was helping to make me happy and cope. So he showered me in wine, cupcakes and all of my other comfort food faves.

All the alcohol – again, wallowing in my agony and using alcohol as an escape. Verdi wine being the drink of choice at the time.

Lack of exercise – the first few foot breaks I worked out NADA. Not realizing that there were things I still could have done had I reached out to a fitness professional or just tried.

Depression – I don’t know that I realized this at the time but I was severely depressed and that comes along with side effects of its own.

Four years of foot breaks and poor decisions caught up to me in the worst way. At only 24 I was pushing 260 and had became a neck up girl… you know what I mean that girl that has mastered the art of taking selfies from the neck up in a way that you’d never know what she looks like down below because she’s got a pretty face and a rack that’ll knock your socks off. She’s excellent when it comes to angles! I was down to wearing the same 2 pairs of pants to work because that’s all that fit. If I went out I was sporting jersey dresses, because despite my weight gain my legs were still seemingly #thickfit and the extra material in the midsection hid my belly. I feared being tagged in photos on IG (that was back before they had all of the fancy content control tools we have now). When I deleted almost 90-95%% of the pics that I took in attempt to get the perfect angle and deny the reality of my life, or rather the rest of my body. I was throwing money around to gain friends and disguise my body flaws.

I never really looked at myself in the mirror. I would look in the mirror only enough to brush my teeth, wash my face, do my makeup, but I was never really looking at ME, looking at myself, looking into my life. I was looking past me and beyond me. Looking only enough to get the job done. walked around consistently sucking my belly in and lived in total denial about the reality of my body. I was doing everything to draw attention away from my body and to every other aspect of my life. That’s no way for a 24 year old to live. Not when you’re so full of live. Hell, that’s not a way for anyone to live, especially when you don’t have to. So foot breaks sucked! Yea, but my choices about how I lived my life, what I ate, what I did to my body, what I didn’t do, I didn’t take advantage of the things that I could still do – that was all on me. Maybe I didn’t know that I could, but I didn’t try. I didn’t reach out for help. I just…sat back depressed and unhappy and accepted what I thought my life had to be. Not realizing that it could still be anything that I wanted it to be. And so, that’s how I ended up FAT, OVERWEIGHT,TWO HUNDRED AND SIXTY POUNDS…5’8″ 1/2 busing out my jeans with a muffin top. Closet full of clothes that I couldn’t fit. Until one day I made a choice – I’m not buying anymore “fat clothes” hell, I’m not buying anymore clothes period. This isn’t what I want or who I was meant to be. I want better for me. I want to look better, I want to feel better, I want to do better. I made that choice and to be honest, I had a lot of ups and downs between then and now. Between that decision and finally getting to a point where it was not a diet, or a 21 day challenge or just the need to get ready for one specific event. Instead it became a LIFESTYLE CHANGE where I said: I’m going to live my life differently. I’m going to do different, I’m going to be different, I’m going to be better to create a better body and be the best me that I can be. So yea, I gained the weight, but I lost the weight. And you can do it too The choice is simple. The work is hard but the choice is simple. But it’s probably the most rewarding thing that I’ve ever done in my life. And you can do it too!  

Yoga wheels are one of my favorite tools to use for flexibility and strength training. If you’re considering adding one to your Flexyfit toolkit, here’s some things you should know to help you with your purchase decision.

First, yoga wheels are a fantastic and versatile tool that can help you:
* Stretch
* Strengthen
* Deepen poses
* Relax and relieve muscle tension
* Challenge
* Improve balance and coordination

Second, not all yoga wheels are made equal. Here’s the key things to consider before you purchase:

Size:
Yoga wheels come in sizes ranging from 6 to 15 inches in diameter and about 5 (standard) to 7 inches in width.
* Micro: 5-6” Great for balance/flexibility, use as a foam roller replacement. It’s also easily transportable.
* Mini: 10” perfect for kids, those under 5ft, and the super tight/inflexible. People under 5’3″ might also find this size more comfortable to work with.
* Basic: 12” – 13” standard sizes made for those around above 5ft, but especially 5’4”-5’10”
* Plus: 15” Ideal for those 6ft or taller and the super duper flexy. These wheels position the body higher up in poses, giving you more intensit.

Cost:
* Cheap $15-$40
* Costly $40+

Cheaper wheels are perfectly acceptable and still highly useful. More expensive wheels tend to be heavier and more durable in quality. So if you plan to do any full-weight balances (standing, crow, etc..) on the wheel then a Dharma, Plexus or other elite brand is highly recommended. Cheaper wheels are typically advertised to hold approximately 250lbs, whereas the more elite brands are advertised to hold approximately 500lbs.

There’s also a super duper fancy (and costly) Yoga Pro Wheel which comes with a wedges (a base) that helps stabilize the wheel to keep it from rolling and also a Release Bar (handle bars) to help with alignment and getting deeper into poses. Personally, I don’t think it’s necessary, but if the price doesn’t bother you then go all in! For those that prefer to save a buck or two, I have plenty of hacks using ab wheels, walls/corners, yoga blocks, yoga mats and yoga straps to help you achieve the same results 😉

Material:
The outside of yoga wheels are lined. Typically with Yoga mat material or Cork, both which are designed to be waterproof and non-slip/skid resistant, so you can safely grip as you move in and out of poses. Cork specifically, is eco-friendly, sweat resistant/wicking, doesn’t retain odors.

Safety:
Regardless of the size, yoga wheels should be used with care as they can be dangerous. Take it slow and be safe. It is easy to fall off the wheel, the wheel roll away or lose control of and it move further than the body is ready for. Working on a yoga mat or using grippy yoga socks can be a huge help!

Need Yoga Wheel Training? Join me for an upcoming Yoga Wheel workshop!

Curious to know what this yoga wheel thing is all about? Do you have a Yoga Wheel, but don’t know what to do with it? If you’ve been wanting to try one and are interested in learning how to use it and incorporate it into your personal flexibility practice then this workshop is for you! Yoga wheels are great for stretching, strengthening, massaging and toning your muscles. This workshop will introduce you to yoga wheel use and show you how to safely and effectively incorporate it into your personal FlexyFit practice. I’ll be covering techniques and flows for opening up your back, shoulders, hips; while developing balance and strengthening your core.

Open to all levels, no experience necessary.

Bring: Your yoga wheel and water. Optional – yoga blocks and a yoga mat.
Wear: leggings and a comfy shirt. If you have long hair bring a hair tie/clip.

You must have a yoga wheel to participate in this workshop.
We will have 3 yoga wheels to rent for $5: first come, first served. Please email: flexyandfit[at]outlook.com to inquire about availability PRIOR to registration.

If you have your own wheel to bring — $20
If you’d like to use one of mine — $25

Space is limited to 10 participants. Pre-Registration Required. Send payment via PayPal to secure your spot.
If using the PayPal App: entertainmentgoddess[at]gmail.com
If using web browser: PayPal.Me/entertainmentgoddess