Join me in a rare solo episode as we revisit our goals and resolutions for the year- let's break it down and re-evaluate where we are and what we want for the day, week, month ahead! 

I am so grateful for everyone who is listening and sending me encouraging messages. If you are interested in one (or both!) of the free giveaways, please email me at [email protected]

Enjoy the mediation deigned to help you accomplish/believe in your resolution/intention/goal. 

Join my discussion with Jenn Masse of Conshy Coaching. We chat about burn out and how to re-prioritize your life! She is a certified Mindset and Energy Leadership Coach who is passionate about helping women become leaders in her own life. She works with others to rediscover and reprioritize their core values, tap into their own authentic voice, and create a life and career that they love. She is currently leading several workshops including “Change Your Mindset, Change Your World,” “The Mindset of a Leader,” and including “Mindset,” and “What is Your Success Formula!” Check out her her blog and her podcast at Conshy Coaching. 

Joining me today is Elise LaChappelle, owner of the Fit4Mom Conshohocken/Chestnut Hill/King of Prussia Franchise. Elise is a former marketing professional who decided to turn her passion for fitness into my job when she had kids. She is also a certified spin instructor. Elise is not only my friend, but also my boss! Elise and her older daughter came to my Baby and Me Yoga class, and she is one of the reasons this area is so great for families with young kids!

We chat community, owning a business, and everything in between! Check out her freelance writing for POPSUGAR (my favorite is on Morning Workouts!).

Join me and Kristin Frederick of "Get Strong, Yogi!" discuss the importance of functional movement. Kristin’s expertise in anatomy and how the body works is among the best- she has her 500 hour yoga teacher training certification and is passionate about mindful movement that strengthens the joints. We discuss blind spots in the muscles that will help you heal and get stronger and then switch gears to discuss blind spots in our history- a new twist to stretch the mind!

Check her out on social media and on her website (Click). 

A few more resources we mention on the episode:

Michelle Cassandra Johnson

Just Mercy by Bryan Stevenson

White Fragility by Robin DiAngelo

Lies My Teacher Told Me by James W. Loewen

Join my conversation with Kasey Manwaring-Loos, owner of Goals Fit located in Manayunk, Pennsylvania. We discuss fitness goals, her gym strategy, and slowing down to achieve your personal best. Kasey has an incredible resume for the Philadelphia area- she’s been named Best Of Philly Personal Trainer in Philadelphia Magazine and her running program was also awarded best of Philly in 2017. She is one of “Phillies Phinest” because of her commitment to people, and has been featured in many local magazines. Many people I personally know rave about her boot camp class, which is also located in the suburbs! She's also a running coach and has various programs in the area for all levels. She's an avid runner herself- having run over 20 marathons and her fastest time being 3:02 in the Philadelphia Marathon. Her motto for GoalsFit "make fitness fun" for all levels and ages! 

We will cool down with a meditation that focuses on honoring yourself (your own growth) and slowing down. 

Don’t miss this episode! Joining me on today’s chat is Rennie Volpe, licensed professional counselor (lpc)/Licensed Psychotherapist (https://www.rennievolpe.com/). We are stretching our soul today by tapping into the world of mental health. We will be looking at what Mental Health is and the burden of anxiety in today’s world.  According to medicalnewstoday.com, 1 in 5 people, roughly 40 million, are affected by an anxiety disorder.We will discuss some techniques on how you can handle anxiety in the moment, as well as be supportive of somebody dealing with an anxiety disorder. After the episode, stay tuned for a Progresive Muscle Relaxation for the meditation today. 

Disclaimer- Rennie is the professional in mental health, I am not. If anxiety or anything else is preventing your ability to live life to the fullest, I highly suggest you see a therapist who will help you find proper ways to cope that fits into your lifestyle. 

Join me and Colleen Falicki of Back to Earth Compact discuss how you can make an impact on the planet through composting! As we stretch our mind and soul in this episode, learn about the benefits of composting and how it can be pretty easy, if you start small! Follow Back to Earth Compost on their Facebook Page and check them out at https://backtoearthcompost.com/ 

Join me and Coach Kristy Campbell, runner and coach/owner of Run the Long Road discuss stretching- to increase your mobility and hopefully remain injury free! You can join us for our annual workshop, Yoga for Athletes on February 15th, 2020 (click here!).  

You can join Coach Kristy with Conshy Running on Tuesday nights at 6:30pm for a track or trail workout (either at PW Track or meeting at Conshy Brewery) Check out Conshy Running on Facebook or Instagram for updates, connection with other runners, and events. 

A few special notes, that we discuss on the show:

Lunge Matrix with Coach Jay Johnson

Couch Stretch with Kelley Starrett

Hip Flexor and Quad Mobility (quick version of above!)

Dynamic Calf Warm Up with James Dunne

Join my conversation with Kelly Bakes, registered dietitian and owner of Wayne Nutrition, LLC about how she stays healthy on a budget! Afterwards, join me in a healthy body meditation. I hope you enjoy! Kelly's website is www.waynenutrition.com.  

You can follow her blog, Kelly's Pantry at https://kellyspantry.blogspot.com

Welcome back to But First, Stretch! Today's episode will consist of Family Fitness or how to find your fitness on a crazy schedule! Sean McCracken of Choose Your Finish Line will be joining us today to discuss how we make room for fitness and a healthy lifestyle, even with a busy schedule. We will also tap into the role that fitness plays in the community and family. 

Follow Sean McCracken on Facebook, Instagram, and Twitter at choose_your_fininsh_line. You can also check out his webpage, Choose Your Finish Line.com

We also mention John Goldthorp of Fix Your Run and Health Kids Running Series (find one near you to get involved in!)