Ahh, resistance bands. My favorite versatile piece of workout equipment! Whether you're traveling and don't have room to pack anything/a hotel gym, or you want a deep stretching session, or a really good workout! Yay!

For this workout, feel free to use either a long flat band (like what I'm using), or a long band with handles that you could wrap to make tighter. 

Do the circuit 1-3 times depending on how good of a workout you want! 

Click here to get your resistance band flow on! 

Hi lady loves! Join me for this amazing, fun day to uncover your most powerful, confident you this spring! Email me for more details on signing up!

In this Engaging Half-Day, you will Receive Four Workshops in One You'll discover:
- How to see yourself in a whole new light and cultivate your winning look!
- Five proven steps to help you organize anything.
- How to clarify your personal vision so that you can take inspired action to reach your goals.
- Fun ways to make activity a daily part of your life.

Your life is a journey and we are here to help you reach your optimal level of success. 
You are a unique and amazing woman! We are here to help you enhance your Unique, Beautiful Self.

Workshop 1: Glenda Evans, Certified Professional OrganizerYour home is the cornerstone of your life.
• Would you like to find things with ease?
• Feel calmer when life is busy?
• Have time for the things that matter?
Being organized can make a difference!
Here's what you can expect in this workshop:
• Everyone is different! Do you know your Clutter Personality?
• 5 proven steps to help you organize anything
• How to tame paper clutter
• Organizing can be fun!
Glenda Evans is a Certified Professional Organizer. She specializes in hands-on organizing in homes and home offices when there’s too much stuff, nowhere to put things or lots of paper clutter. She works primarily with women who want to enjoy a greater sense of calm and order in their homes. 
glendaevansorganizing.com
glenda@glendaevansorganizing.com
408-477-2623

Workshop 2: Mary Lou Manlove, Color and Style ConsultantTake the guessing out of dressing!
See yourself in a whole new light and cultivate your winning look!
Attendees will learn:
• The basics of building a wardrobe
• How to highlight your best features with color.
• How to coordinate a mix and match wardrobe to fit into a small travel bag.
Mary Lou Manlove, Image and Color Consultant, helping women and men understand what colors and clothes to choose. What works on them and why. She creates wardrobes to get them to their goals.
ColorInsight.biz
MaryLou@ColorInsight.biz
650-400-2230

Workshop 3: Kavita Melwani, M.Ed., Transformational Coach/HypnotherapistHow to effectively craft your Vision for Success and Reach your Goals for 2017• Deeply connect with and Clarify Your Vision for 2017
• Set your 2017 Goals for your Life and/or Business
• Create the mindset and erase roadblocks to reaching your goals
• Craft a plan that connects with your Authentic Vision for 2017
Manifesting your Vision comes with clarity of what you truly want. You will clarify this Vision and so that you can take inspired action to reach your Goals.
Kavita Melwani, M.Ed., Transformational Coach/Hypnotherapist
Kavita’s passion is empowering heart-centered entrepreneurs move past stress and overwhelm into a life of ease while fulfilling their dreams, desires, and goals.
Her commitment is to help her clients Transform, Connect, and Destress... Live their Blissful Success!
www.kavitalifecoach.com
kavitalifecoach@gmail.com
214-938-0770

Workshop throughout the day: Laura Voss, Certified Personal Trainer and Health Management ConsultantLaura Voss is a certified personal trainer and health management consultant who is on fire with helping women feel their strongest and most confident. She believes strongly in the mind-body connection and how movement can help improve every part of a woman's life. Being active, whether it's through standard exercise, sports, or recreational activity is key to helping women feel more empowered every day, and Laura can't wait to show you how to do just that!
Laura will get you moving, and share fun tips on making activity a daily part of your life for your physical, mental and emotional health!
www.ohmyfitness.com
laura@ohmyfitness.com
​408-899-9756

Reposting for a good mid-year reminder ;)
​ A friend recently brought this up to me, and it’s something that’s driven me nuts for years: people holding onto the handles of cardio equipment (mainly treadmills, stair masters, and steppers).
While you may think holding on enables you to bump up the intensity of your workout, it’s actually doing just the opposite, and has potential negative side effects on your posture and spine.
I know, I know: but, Laura, holding on to the handles means I can work at a higher level! Yes, technically you can crank the machine up higher, but you’ll actually burn *fewer* calories doing this. How big of a calorie burn, you ask? Research shows it’s anywhere from 30-50% decreased, depending on the machine and your body, obviously. You could literally only be burning half the calories you could be or think you are because of holding onto the handles!
(This is also a good time to mention that if calorie counting is really important to you, it’s crucial you enter your information into your cardio machine before starting. If you don’t, the calorie burn it shows you is generally based off something like a 40 year old 5’8” male who is 150-160 pounds…and chances are, “his” typical calorie burn is VERY different from yours. [Unless, of course, you happen to be a 5’8” 40 year old 155 lb male reading this!] These machines also only give you rough estimates of your calorie burn, especially if you’re not checking your heart rate from time to time. The machine doesn’t know your lean muscle mass, your average heart rate or workload, the machine doesn’t know your life, ha! Be aware of that as you’re doing your cardio. Products like the Apple Watch or Polar heart rate devices are a safer bet when you’re really concerned with calorie burn. Also, don’t forget to crank up your strength training weekly when wanting to torch calories!-It’s crucial for building lean muscle mass, which helps you burn more calories at rest every day!)
​
Holding onto the handles of your stair master is probably causing you to throw your body out of alignment, as well. Note the pictures below. See how in the first set, my spine is tall and mostly flat (working on slight alignment myself still)? My head is looking straight forward, and I’m able to take deep, controlled breaths as I move. Then, note in the ones where I’m holding the handles how my back is very rounded and my hips are out of alignment. My head is also looking down, because of the forward shifting, which is placing additional weight on my body (for every degree forward your head shifts in front of shoulder and hip alignment, it adds 10 pounds of pressure!).

Proper alignment:​
Improper alignment:
​
That’s a lot of stress to be putting on your body while it’s already trying to deal with the metabolic stress from your cardio session. Catching a deep breath is also much harder in this position, since you’re rounding, instead of elongating and opening, the diaphragm.
Lastly, you’re eliminating a great perk of certain cardio equipment (especially Stairmasters/steppers) when you hold onto the handles, and that’s the core workout you get from having to balance as you move. Hello, abs! Why not get that core workout in while you step?
All in all, it’s much better to let go! A good rule of thumb is if you can’t keep up with the level you’re at without holding onto the machine’s handles, turn it down! It’s better for your safety, for your calorie burn, your core, and your spine. Now get stepping!