A Non-Weight Bearing Workout you can safely use to stay fit when recovering from a foot injury, ankle injury, physical limitation, surgery, or disability. Stay fit and positive with this exercise routine that includes cardiovascular, strength, and flexibility training for a total body workout.
Are you healing from a Foot Injury? Ankle Surgery? Or working with a disability? Here is a Non-Weight Bearing exercise routine you can use to stay fit, active, and positive. This 40 minute video includes cardio, strength, and flexibility exercises for a total body workout. You will get your heart rate up, work up a sweat, and feel fantastic!
In this Non-Weight Bearing Workout you will move through the following exercises:
Non-Weight Bearing Seated Cardio Exercises
Get your blood flowing and heart pumping with seated chair cardio exercises including seated chair jumping jacks, seated chair boxer punch, and seated chair cardio knees. This Non-Weight Bearing cardio exercise sequence will allow you to get your heart rate up and work up a good sweat!
Non-Weight Bearing Bodyweight Strength Exercises
Maintain your strength and lean muscle mass with this series of Non-Weight Bearing bodyweight strength exercises including: modified pushups, leg raises, hip lifts, modified planks, sit-ups, crunches, and more.
Non-Weight Bearing Flexibility Training Exercises
Finish your workout with a Non-Weight Bearing stretching sequence to help you stay flexible and mobile. Move through modified pigeon pose stretch, seated spine twist, quadriceps stretch and my personal favorite: the scorpion stretch!
This total body Non-Weight Bearing Workout requires a chair and an exercise mat. It can be done in the comfort of your own home or while traveling for a total body workout.
Before starting any new physical activity, you should consult your healthcare provider. These exercises are suitable for most people, including seniors, recovering from an injury and in need of a Non-Weight Bearing workout. But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully. Honor your injury and be smart! Ready to get sweaty? Put your positive pants on and lets get moving!
Non-Weight Bearing Workout. Total Body Exercise Routine.
Having an injury, disability, or physical limitation doesn’t mean you can’t exercise. It just means you have to get creative with HOW you exercise. Done properly and safely, exercise can be an incredible resource to keep your body and mind healthy, positive, and fit. That’s why I’ve created a series of workout videos to help you keep moving no matter what. These creative exercise routines include videos you can do with a foot injury, disability, or illness. I believe movement can be medicine that allows you the strength to live your best life. Check out the following YouTube playlists for feel good fitness content you can do no matter what:
I would love to hear if you try this video and how it makes your body feel in the comments below! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.
Have you ever had one of those days where you were tired? You started a workout, but then felt heavy, exhausted, and needed to rest?
I have those days. I get excited to sweat, but just don’t seem to have any gas in the tank. My mind feels tired, my legs are like lead, and my body is asking for rest. So I listen, call the workout, and stop.
I wasn’t always like this. Growing up in a strict school of ballet I was taught the “no pain no gain” philosophy. Self-sacrifice, self-discipline, and “pushing through pain” was celebrated. You were a good dancer if you gave your all, no matter what, all of the time. No days off.
My life moved on from dance, but it took me a long time to change this mindset. There was never a specific moment that changed things for me, that turned me from self-sacrificing to self-loving. I just started to evolve over time. I learned many hard lessons. I began to see how pushing through the pain wasn’t actually helping, but rather hurting my fitness goals long term. I changed the way I viewed exercise and training. It wasn’t something to “be good at” or “win”. It didn’t have to hurt or leave me drained. It could actually make me feel strong, confident, energized, and balanced. It could enhance the quality of my life – if I chose to listen and train smart. So I learned to listen to my body. I developed my fitness plan that met my needs, preferences, and energy levels. I found a way of exercising that made me feel happy, healthy, and whole, all because I took the time to listen and figure out what that felt like.
Being a wellness coach, I work to help others find balance. And I can honestly say that today I practice what I preach. Now I train with a self-compassionate mind, a training regimen I would prescribe to a loved one. It’s always a work in progress and my body changes all the time. Every day is an invitation to choose to check in, listen, and find a healthy challenge. One that makes me feel amazing.
I believe exercise is one of the most powerful ingredients in having energy and living a healthy life. The hard part is figuring out when enough is enough and when it’s just too much. The good news? Your body is SMART. You just need to train your brain to recognize the signs for when to put the pedal to the metal and when to pump the brakes—and actually do it.
Here are my thoughts on how to learn to listen to your body and enjoy exercise in a healthy way.
How to Listen To Your Body
Check YoSelf before You Wreck YoSelf. We move so fast these days and follow our busy schedules from start to finish. It’s rare that we take the time to slow down to notice how we are feeling or if our plans are in-line with what we need. Every day is an opportunity to pay attention. Before exercising, take a few moments to do a mindful check-in to get in touch with your body and mind. How does your body feel? How is your energy? How is your mood? Notice where you might be storing stress, tension, or emotion. With all this in mind, what kind of exercise is right for you that day? Do you need a hard cardio workout to burn off stress? A strength workout to feel grounded? Some functional movement to address muscular imbalances? A few exercises to boost your energy? A yoga workout to stretch out tight hamstrings? By noticing how your body and mind feels in the moment, you can move forward in choosing a workout that meets your needs.
Give it 20 Minutes. If you are feeling tired and are not quite sure if you should or should not workout, give it 20 minutes. Start slow, ease into it, and check in with how you feel. Sometimes a workout can completely transform your energy and turn you from sleepy to energizer bunny. And sometimes it doesn’t work that way. It’s always worth getting moving for 10-20 minutes to see how it goes. If you feel good and end up exercising for more time, then great. If not, at least you got some movement and found out how your body felt. It’s always worth it to try a few minutes and check in with your physical self.
Be Mindful of the Fitness that surrounds you. Those “motivational” quotes that tell you “Unless you puke, faint, or pass out keep going”? Yea thats just plain stupid. That’s not motivating, that’s body shaming. Those types of mantras will end up hurting you mentally, physically, or both. Get away from that sh*t. Also be a conscious consumer of what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel pressured to push or compromise your health for “conquering” a workout, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to listen to your body and supported in doing what you need to do to be strong.
If it hurts, stop. This seems really straightforward but I can’t tell you how many people I know who push through the pain. If you feel sharp pain or discomfort during any type of workout, don’t keep going. Doing so can result in serious injury that will sideline you for a long time—talk about frustrating! Pain signs are not hard to recognize, they HURT. Be smart and listen to your body if it’s telling you to slow down or stop.
If you feel tired, do less. I love hard workouts, but I definitely don’t do maximal, high-intensity workouts every single day of the week. In fact, I usually let my energy levels and body awareness dictate how hard I work. While I love to go fast and do a million burpees, some days I head into the gym for a workout and my body feels low on energy. I take that as a sign that I need to go easier that day. I’ll slow down, ignore my pace, do a little bit of feel good movement, or focus on recovery foam rolling. Using this strategy allows you to take care of yourself, stay active, and make fitness a habit, but without overdoing it.
What would you tell a friend to do? Would you tell a client or friend to train the way you do? If the answer is no, you might want to re-think how you workout. Exercise is supposed to help you not hurt you. Would you tell a friend with achilles tendonitis to go run a hard 6 miles? Or someone who pulled their lower back to toughen up and do their workout anyways? Probably not. But would you encourage a friend who’s feeling down to join run club? Or tell your stressed out colleague to go to yoga? Or suggest some fresh air and a walk outside when your friend is feeling tired? I would too. Sometimes we take better care of others than we do of ourselves. When you are not sure how hard to push or whether or not you should do a workout, think about what you would tell someone you care about to do. Then listen to your own advice.
The younger version of me would have felt guilty for stopping a workout early. Old dance mantras and “fitspiration” quotes would run around circles in my head. I would have continued to workout. I would have pushed past the fatigue. I would have seen “conquering” a tired day as a win.
But today I know better. I know to listen.
Don’t get me wrong, I’m all for challenging yourself to be your best. But there’s a line between healthy challenge and just not smart. Your body is the only place you have to live and it deserves to be respected. Learning to listen to your body may be one of the best things you ever choose to do. There’s no quote or class out there that can teach you how to find the right balance between push and recover. It’s on you. But the beautiful thing is every day is an opportunity to check in with yourself and choose to do what YOU need to do to feel your best. This process of listening, honoring, and giving to yourself will allow you to find your strongest self, inside and out.
Do you listen to your body when it comes to planning, modifying, or sometimes skipping workouts? Does this habit work for you? Let me know in the comments below.
I wish for you the wisdom to listen, the strength to find your own challenge, and the courage to do what YOU need to do to be well.
Here’s to you my friend, listening to yourself and living a feel good life.
Cheer Yourself Up when injured! Here are some positive thoughts to help you heal from an injury.
Healing Thoughts To Recover From Injury
“Aloha from Maui Caroline! I just want to thank you so much for your positive attitude. You have helped me get through such a rough time. Since Sept. my Father was in and out of hospital sick and passed away March 28th. Meanwhile I had broke my foot and had surgery in Jan. I was on crutches for 2 months and just got out of my boot this past Monday. Your ‘hurt foot’ workout videos got me through it without going crazy from not being able to exercise. I’m an avid runner and spinner so it took everything for me to not go crazy. I start PT on Monday and looking forward to getting my life back. Thanks again for ALL your positiveness from the bottom of my heart.” – Lauren, Maui, Hawaii
“Hi Caroline, My name is Bob Mayer, and I live in northern Wisconsin. I’ve never so much as commented on a YouTube video before, but I needed to go out of my way to thank you for providing the broken foot workouts on YouTube. I’m a triathlete, half-marathon runner, cross country skier, basketball player, and (aspiring) weightlifter. So, having a broken foot really upends my lifestyle. I’m appreciative that folks like you are willing to put some time into people like me that have a frustrating injury. Again, thanks! Keep up the good work. Best, Bob” – Bob Mayer, Wisconsin
“Hi, Caroline! I just wanted to say thank you, really! I sprained my ankle for the first time in life, 5 months ago and it was horrible! It happened after training and I was so depressed about it and felt so helpless not able to move for almost 2 weeks and then having pain and not training at all. I was so happy to find your channel on YouTube and your videos have been so helpful ! Thank you for your advices, positive energy and help in such hard time. You rock! Keep on your great work! Looking forward to more videos from you! Have a great summer, Trisha” Trisha, Denmark
“Caroline, I just want to thank you SO much not only for your YouTube workouts for a broken foot, but for your AWESOME attitude and positive energy!! I have really been lifted up by your validation and empowering dialogue. Seriously, it is a hard thing to recover from an injury and have my usual cardio addiction at a standstill. Your workouts were my turning point from feeling completely depressed and victimized by my injury–to feeling optimistic and empowered that there IS something I can do to stay fit and positive. Your quote, “The only disability is a bad attitude” is like my new life motto!! I can’t tell you how much I needed that! And I can tell I’m healing faster with working out too. Thank you so much for your amazing work!! It’s making a huge difference for me!! ” Elsie Madison, California
I’ve dealt with my fair share of injuries. Each one has brought it’s own lessons and opportunities to strengthen my internal fitness. Injuries are part of being human and part of the experience of having a body. Sometimes you get sick, tired, hurt, or face physical challenges that are not in your control. It’s life and it happens. But it doesn’t make getting hurt any easier. If you are working through an injury right now, I am here to offer you some comfort and support.
Wellness is so much more than physical. It’s mental, it’s spiritual, it’s taking care of yourself as a whole. Keeping your mind + spirit in good shape will help you recover from your injury and return to good health. And I am here to help you take care of yourself inside and out.
Here are some healing thoughts to help you recover from injury and stay positive through the process.
How To Stay Positive When Recovering From An Injury.
Acknowledge and radically accept the injury. It is not what you wanted. It is not what you asked for. It sucks but here it is and you must be the one to prioritize and deal with it. Resistance in the healing process is not good. Acceptance helps release resistance. Accept that there are some things you cannot control about the healing process, like how long it may take. But also recognize that there are many things you can control, like how you react to it (moment by moment), how consistent you are with your rehab and treatment, the energy of people you keep around you while you are healing (this is a big one, keep the Negative Nancy’s away!), the alternative activities you do with your time while you are healing, and so on.
Be non-judgmental but honest with yourself about how it got to this point. Ask yourself, “What was my body trying to tell me?” and “Did I listen to its first signals? Or wait until it got to the point where the only way my body could get my attention was to take me out of the game for a bit?” This will help you learn how to better listen to your body. It will help you understand your body’s signals and messages to possibly prevent an injury from occurring again. However, sometimes sh*t happens and you break your foot without notice. Acknowledge that too and move on.
Affirm Your Body’s Ability to Recover and Empower Your Mind To Help you Heal. If you believe your body isn’t healing and talk about how you are not getting better, you are affirming the negative and NOT helping the recovery process. You must empower your mind to help heal your body. It’s kind of like preparing to run a race or deliver an important presentation at work. Close your eyes, visualize the outcome you want, and affirm to yourself that your body WILL heal and WILL recover back to full health. Empower your mind to think positively about recovery and help your body heal.
You are going to have good days and you are going to have bad days. And it’s important to know: thats OK. Throughout the recovery process you will have days where it’s easy to deal and manage healing. You may also have days where you feel frustrated, upset, impatient, angry, all sorts of emotions. It’s important to know that its totally normal to feel those feelings and to have positive strategies on hand for coping with them when they happen. Don’t isolate yourself or hurt yourself doing something self-destructive (like using drugs/alcohol/food to numb emotions or pushing your injury too far in a workout session that you re-hurt yourself.). Reach out to friends, family, loved ones. Do something to help release the feelings and restore your spirit in a healthy way. Which leads me to my next suggestion…
Cheer Yourself UP. Life is short. Injured or not, there is SO much to enjoy about it. Count your blessings instead of adding up your troubles. Choose to see the good in everything and make the best of the situation. Put on your favorite music. Sing out loud. Shake your booty. Watch funny movies. Surround yourself with friends. Plan your next vacation. Write thank you notes to those who made a difference in your life. Write a note of encouragement to yourself. Find ways to cheer yourself up. Your body will feel the positive energy and it will make you feel better.
Do what you CAN do. Don’t stew over what you can’t do. Do what you CAN do. If you have a hurt foot, work on your push-ups. If you hurt your wrist, practice your body weight squats. Work on the physical therapy exercises prescribed to you through your doctor. Do all your “homework” exercises and follow the doctors orders. Be the best patient there ever was, the kind doctors love to work with. You’ll heal faster and it will make you feel better to be proactive and positive about the recovery process.
Visualize it. Affirm it. Talk about it. Yes, realistically you are injured but that is no excuse to rehash the past every day with every ache or pain, or with every person that asks how you are doing. If some asks how you are doing say to them “Thanks for asking and I’m healing up.” or “On my way to coming back stronger and better.”
Most of you know, I am a big believer in positive affirmations (in fact, there’s a whole chapter in my book on them!). I recommend repeating one or two healing affirmations throughout the day. This will keep your mind in good shape. My favorite healing affirmations are “My body now restores itself to its natural state of perfect health” and “Every day in every way I am getting healthier and stronger”.
Be kind to yourself. The healing process is all about the art of allowing. Allowing releases resistance and therefore releases tension in the body that is needed for healing, as opposed to the resistance creating tension that inhibits healing. Being angry with our body is like being angry at a kid for having broken leg. What is done is done and now what is needed is support and kindness towards yourself. Also, allow others to take care of you and trust their care. This can be difficult for Type-A-control-freak-independent types (again I say this in the most endearing sense, you all know I love you) but maybe that is a part of the lesson. Many high achieving individuals struggle with asking or receiving help. Be kind to yourself and allow others to help support your needs. This in itself can be very empowering because we are all in this together. There is no person on earth that does not need someone for something in their life, we are all interdependent.
Accept this moment and this injury in this time and space. Try to see your injury isolated to this time and space in your life. Just because something is happening now does not mean it will happen again, especially if we learn from it. What you resist only stays with you longer and when you fight something, you only make it stronger. Flow with reality, not against it. Choose to accept what is, be positive and proactive, let go of the need to control every little detail, and embrace peace in the process. Remember: what you resist persists, what you embrace dissolves. Practice letting go and trusting your body. Which leads me to my last suggestion…
Trust yourself and trust your body. Time to heal allows you to focus on yourself. Sometimes we think that because we train and workout we are paying attention to ourselves when really we may be distracting from life or other issues. An injury allows you to learn more about you. It provides and opportunity to learn how to be more self compassionate. It also provides time to reflect on things that may need to change in your life. Healing through an injury allows you to make space in your life FOR YOU. Guess what, your life is not going anywhere and if you use this time to take care of yourself and heal correctly you’ll probably come back stronger, wiser, and better than before. I’ve seen it happen time and time again. However, it is up to you to prioritize yourself and take good care of YOU during this time.
While I could go on and on about coping with various psychological and emotional aspects of an injury, I truly believe that each individual faces their own unique healing process. If you need additional support moving positively forward to health through this time, I offer phone wellness coaching. You can set up an appointment by emailing: firstname.lastname@example.org
I hope this offers you some comfort and support through this difficult time. It is important that you recognize that you can choose how you react to your situation. Remember, “If you change the way you see things, the things you see change.” Injury and pain in life are opportunities to grow and sometimes change directions in life. Be open to what this time in your life is reflecting back to you. Take it one day, one breath at a time.
It has been an exciting season of basketball in San Francisco. The Golden State Warriors won the NBA Finals last year and their star player, Stephen Curry, was the League’s MVP. And this year the Cleveland Cavaliers and the Golden State Warriors are meeting yet again in a highly anticipated rematch that has basketball fans on the edge of their seats. The entire Bay Area is excited to watch what might be the most epic showdown during the 2016 NBA Finals, will the Warriors defend their title against the Cavaliers? (We sure hope so!)
The basketball energy has been building in the Bay. After Shaquille O’Neal came to my spin class, I’ve been seeing NBA players all over the place. I teach fitness classes at both the Market and Pine Street EQUINOX clubs. The Cleveland Cavaliers have been working out at the Market Street EQUINOX, while all stars like Shaq and Grant Hill have been staying fit at the Pine Street location. Shaq comes to Pine Street so often we’ve become friends (exchanging fist bumps and “whats up” with him gives me a smile all day long). I’m starting to feel like NBA players are following me around…. I must be good luck or something!
The Warriors play with teamwork, hustle, and heart. They inspire us all to get in the game and score in life. All their hard work pays off, after all, rallying from a 3-1 deficit in the Western Conference Finals against OKC is no easy feat, but the Warriors did it, making them 1 out of 10 teams in NBA history to come back from a 3-1 deficit in a 7 game series. They are on a roll and we are all hoping to see them WIN the NBA Finals. Let’s think positive and send them good vibes. Want to cheer them on?! Do this workout, wish them luck, and put good endorphin energy out into the universe.
The below drills are designed to work on your strength, speed, stamina, and agility while burning calories and boosting energy. It’s a challenging workout – as always, please check with a doctor before beginning any new exercise routine. And note: *You DO NOT need a basketball or access to a basketball court field for this workouts. Just a positive attitude, a bottle of water, and some space!
Time for you to be your own MVP! Get in the game and let’s GO WARRIORS!
“Golden State Warriors Basketball Workout”
Warm Up the Court. 10 minutes.
Easy jog 5 minutes
Walking Lunge. 20-30.
Butt kicks (kick your heel towards your butt)
Squat with side shuffle 1 minute
High Knees 1 minute
Plank with mountain climber knees 1 minute
Do 20-30 reps of each move. Work on keeping good form and strengthening your legs, core, and balance.
Basic Hip bridge. Laying on back bridge hips up into the air. Repeat 10 reps. Then move to single leg bridge (one leg in the air), repeat 10 reps, and switch.
Basketball Squat. Keep straight arms out in front of you. Focus on keeping shoulders down and core engaged.
Single leg backwards lunge with knee raise. Do 10-20 reps on one leg and switch. (You can add hop if feeling feisty!)
Single leg side lateral lunge. Lunging one leg to the side keeping the other straight. Do 10-20 reps on one leg then switch.
Plie squat with inner thigh slide. Squat with legs wide and toes pointed outward, bring heels together when you stand and separate legs wide to squat again.
Slam dunk Stomach.
Perform each move for 1 minute with 15 seconds rest in-between.
Do each move for 1 minute with 30 seconds rest in-between.
Burpees. Feel free to add a pushup or squat jump!
“Basketball” run. Also known as “fast feet” : drop your hips and move your feet out and in.
Squat hops and shoot the hoop arms up. Squat and jump off ground reaching your arms up in the air in a “shoot the hoop” style.
Suicides. Sprint out 10-20 yards, squat and touch ground, sprint back ( you can also use distance measure like light poles, street meters)
Once through the circuit is GREAT – you can also repeat the above 2-3 times and go home with a WINNING workout.
Leave me a comment below if you try this workout. Are you watching the NBA Finals?! LET’S GO WARRIORS!!!
Cheering for you,
If you liked this post, pleaseSHARE it with your friends on Facebook, twitter, or email. Everyone deserves to be healthy and live a life they love.
How did SHAQ end up taking my spin class? Read on for a fun story on how this basketball legend came in for workout with me.
SHAQ in spin class
It was a normal Tuesday in San Francisco. As I walked into EQUINOX Pine street to teach my 12:30pm cycling class, I could feel an excited energy around the club. One of the personal trainers came up to me with big eyes and whispered, “SHAQ is working out here!” It took me a second. Wait, what? Like SHAQ the REAL DEAL and living legend? She nodded her head, smiling ear to ear. “Yea! He’s over there on one of the exercise bikes!”
I looked over on the fitness floor and there he was: Shaquille O’Neal, dressed in a wife beater, basketball shorts, and huge headphones pedaling away on the exercise bicycle.
Standing 7 feet tall and weighing 315 pounds, Shaquille O’Neal is known as one of the most dominant players in the NBA. After his 2011 retirement, he became an on-screen league analyst, media personality, entrepreneur, actor, and musician. He has a PHD in Education, 6 rap albums, has been in several movies and tv shows (who didn’t love Kazaam?!), among many other impressive accomplishments. Heis regarded as one of the most dominant athletes and arguably the most gregarious personality in sports history.
So yes, it would be an understatement to say: the entire club was amazed and trying not to stare as he did his workout. It was a situation where everyone wanted to jump in excitement, but no one wanted to be inappropriate or make him feel uncomfortable while trying to get his workout. I mean the man must have the hardest time in public trying to do anything, who wouldn’t want to meet and take a selfie with SHAQ!?!
I was getting ready to teach and just couldn’t let the opportunity to say hello to Shaquille O’Neal go. So I did what any fitness instructor would do: I decided to invite him to take Spin class with me. (After all, group classes are much more fun + motivating 😉 )
He was exercising with his two trainers: large, buff men who you definitely didn’t want to mess with. I calmly walked over, smiled and said, “Shaq, if you’d like to join me I teach a cycling class in twenty minutes. I may look little, but I am fierce. Promise you a great workout.” He laughed, smiled, and said, “Ok, Ill let you know”. His trainers nodded too, humored by this little instructor in purple striped pants who had the balls to walk up to 7′ Shaq and invite him to spin class.
Minutes before we started the spin class, I was helping set up students on bikes. Shaq was walking around outside the spin room. I had my micraphone on and decided to go for it one more time, “Shaq come join us! We’d love to have you!”. He smiled. And then, to my surprise, walked in the door. His two buff trainers followed in. The three of them started setting up their bikes.
I was awestruck. Shaq was in my spin class.
And it was happening. Just like that.
It was an electrifying class. On fire. Shaq and his trainers worked hard, had fun, and gave the room a good time. I wish I had a photo of the students during the ride. Everyone gave it their all with amazing energy. We were in the moment, astonished at the experience and inspired to sweat. And yes to answer your question: Shaq fit on the bicycle. He later told me the seat hurt his butt and I reassured him you get used to it 🙂
After class, there were fist pumps and sweaty hugs from the crew. One of Shaq’s trainers made me blush, “You’re a great coach. Full of energy and positivity. When do you teach next?” Wouldn’t mind having them back. Nope wouldn’t mind one bit.
The winning point of the day was after class when Shaq turned to me and asked, “Are you ready for a photo that will make EQUINOX history? Promise I wont drop you.”
I nodded and before I knew it I was more than 7 feet above the fitness floor, smiling ear to ear.
So that was that. Shaq took my spin class. And it was an experience I’ll never forget.
Shaq you are a living legend and inspiration. Thanks for reminding us all to have fun, play the game, and live a slam dunk life. You made my day by sharing your heart, hustle, and smile in spin. I hope you had a great workout and I hope to see you for another positive, power-packed class again soon.
It never hurts to be brave and ask, because you never know what might happen next. What about you? What cool chances or opportunities have brought you to surprising places? Leave me a story or two in the comments below.
Heres to living a slam dunk life,
My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at email@example.com