<div data-draftjs-conductor-fragment= "{"blocks":[{"key":"b4d13","text":"Things We Dive Into In This Episode:","type":"header-two","depth":0,"inlineStyleRanges":[{"offset":0,"length":36,"style":"BOLD"}],"entityRanges":[],"data":{"textAlignment":"justify","dynamicStyles":{"line-height":"1.38"}}},{"key":"52ean","text":"Dropping the all or nothing mentality when it comes to exercise.","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":64,"style":"{\"FG\":\"#555555\"}"}],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"72veb","text":"The difference between a fitness routine that is gentle vs rigid.","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":65,"style":"{\"FG\":\"#555555\"}"}],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"6huc6","text":"Eight tools for creating gentle structure around movement.","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":58,"style":"{\"FG\":\"#555555\"}"}],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"3ejpe","text":"","type":"unstyled","depth":0,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"d0ie1","text":"📘Resources","type":"header-two","depth":0,"inlineStyleRanges":[{"offset":0,"length":10,"style":"BOLD"}],"entityRanges":[],"data":{"textAlignment":"justify","dynamicStyles":{}}},{"key":"b085g","text":"Book a free consultation for 1:1 coaching! ","type":"unordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":42,"style":"UNDERLINE"},{"offset":0,"length":42,"style":"{\"FG\":\"#e2c968\"}"}],"entityRanges":[{"offset":0,"length":42,"key":0}],"data":{"dynamicStyles":{"line-height":"1.1","padding-top":"0px","padding-bottom":"0.1em"}}},{"key":"b4e0n","text":"Come on my Nutrition & Intuition Retreat in March 2024! ","type":"unordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":55,"style":"UNDERLINE"},{"offset":0,"length":55,"style":"{\"FG\":\"#e2c968\"}"}],"entityRanges":[{"offset":0,"length":55,"key":1}],"data":{"dynamicStyles":{"line-height":"1.1","padding-top":"0px","padding-bottom":"0.1em"}}},{"key":"lsk","text":"Whole, Full, & Alive Toolkit ","type":"unordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":28,"style":"UNDERLINE"},{"offset":0,"length":28,"style":"{\"FG\":\"#e2c968\"}"}],"entityRanges":[{"offset":0,"length":28,"key":2}],"data":{"dynamicStyles":{"line-height":"1.1","padding-top":"0px","padding-bottom":"0.1em"}}},{"key":"51gj9","text":"Finding AND Maintaining a Sense of Self-Confidence podcast episode ","type":"unordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":67,"style":"UNDERLINE"},{"offset":0,"length":68,"style":"{\"FG\":\"#e2c968\"}"}],"entityRanges":[{"offset":0,"length":67,"key":3}],"data":{"dynamicStyles":{"line-height":"1.1","padding-top":"0px","padding-bottom":"0.1em"}}},{"key":"5tf3u","text":"\"Not a Runner\": 10 Things I Learned from Running My First Half Marathon podcast episode ","type":"unordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":88,"style":"{\"FG\":\"#e2c968\"}"},{"offset":1,"length":86,"style":"UNDERLINE"}],"entityRanges":[{"offset":1,"length":86,"key":4}],"data":{"dynamicStyles":{"line-height":"1.1","padding-top":"0px","padding-bottom":"0.1em"}}},{"key":"ckrvr","text":"","type":"unstyled","depth":0,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"9bab6","text":"📌Episode Highlights","type":"header-two","depth":0,"inlineStyleRanges":[{"offset":0,"length":19,"style":"BOLD"}],"entityRanges":[],"data":{"textAlignment":"justify","dynamicStyles":{"line-height":"1.38","padding-top":"0","padding-bottom":"0"}}},{"key":"1sjq9","text":"","type":"unstyled","depth":0,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"57mq9","text":"Eight Tools to Find Flow Within the Structure of Exercise","type":"unstyled","depth":0,"inlineStyleRanges":[{"offset":0,"length":57,"style":"BOLD"},{"offset":0,"length":5,"style":"{\"FG\":\"#555555\"}"}],"entityRanges":[],"data":{}},{"key":"s7ok","text":"It's very important to define your movement why. What is the reason behind why you want to be moving your body? What impacts of exercise are most valuable and important to you?","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":177,"style":"BOLD"}],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"fll9l","text":"Whenever you find yourself saying I should do something, try to replace it with need to or want to, and if neither of those two things are true, then it's not true that you should be doing that thing.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"5h3fd","text":"Abandon the should of exercise and define for yourself why is it that you either need to exercise or why is it that you want to exercise, genuinely. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{"dynamicStyles":{"line-height":"1.38"}}},{"key":"5378f","text":"It's likely that stuff related to ego comes up. There's often a little voice in our head that tries to hold on to a certain identity, like I need to have a certain body shape or body size, I need to continue being athletic after being a college athlete, I need to be able to pick up choreography perfectly. These identities we hold onto makes it difficult to maintain gentle structure with exercise.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"88lpv","text":"Exercise needs to come from a place of self care, not from a place of self harm, or from a place of trying to fix yourself, or punish yourself, or say my body is wrong and needs to be fixed to be made right. Exercise must come from a place of I want to take care of myself, I want to nourish myself, I want to feel my best, I want to be of service in the world, I want to have the energy to do the things that I really desire to do, etc.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"ec7jc","text":"Ask yourself what types of movement you loved as a kid and what you were naturally drawn to. What kind of movement felt fun and freeing and liberating and natural to me as a child?","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":180,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"2b40o","text":"Let go of the idea that you have to do a particular type of movement. There isn't a type of movement that's required for every human. You don't need to visit the weight room or go to a trendy studio in order to get your body's needs met through movement. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"4slaj","text":"And if it's hard to think about your childhood in that way, think about a time when movement fely natural to you at any point in your life. A moment when spontaneous movement occurred in your life and it felt easy, and then abandon the idea that there is one type of movement that's required for every human being.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"a86jh","text":"Having a healthy relationship with movement does not mean that you never challenge yourself through movement. ","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":110,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"83tji","text":"Having a healthy relationship with movement is about identifying which types of challenges are truly for your growth, which types of challenges are truly your intuition telling you to challenge yourself, and which types of challenges are just your ego or anxiety telling you that you've have to challenge yourself in order to be good enough, prove yourself, or be worthy. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"46h4i","text":"Your intuition is going to invite you to grow and step out of your comfort zone in a way that ultimately supports positive, long-term growth.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"3du91","text":"If we never feel challenged, we never grow that. Copy paste that onto every area of your life.And it's so important to identify when am I challenging myself and pushing myself in a way that's only feeding my ego, or me just listening to my anxiety about what I should do, and when am I challenging myself in a way that is my intuition telling me to challenge myself. And I'm actually learning and I'm actually growing, I'm actually getting stronger in a sustainable way here.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[{"offset":0,"length":94,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"b74nj","text":"You can just stand there and lean back and watch and that's also good and that is something else that's really important. Like, you get to say you know what. This challenge actually isn't the right challenge for me. This isn't the piece of choreography I wanna do. This isn't the structure for my movement that I need. I'm gonna abandon this one and go find a new structure because this isn't actually for me.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"1u4fb","text":"And I think some ways to know when a challenge is. The wrong challenge for you are when you can't find a sense of permission giving within it. You can't find a sense of grace within it. You can't really give yourself permission to lean back at some point.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"60scd","text":"And I think some ways to know when a challenge is. The wrong challenge for you are when you can't find a sense of permission giving within it. You can't find a sense of grace within it. You can't really give yourself permission to lean back at some point.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"degih","text":"Give yourself time to experiment with different structures, class formats, types of movement, see what feels most conducive to your life, your goals,and your why.","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":162,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"3v70v","text":"You can't get out of the experimentation phase when it comes to healing your relationship with movement. You'll always be experimenting because your preferences can change over time. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"2bmd1","text":"Permission to move on from movement that no longer serves you, without drama. You just get to move on.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"25fpv","text":"No matter what intentions and goals you have for moving your body, it can serve as an energy clearing practice. ","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":112,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"dkpit","text":"Moving the body can be a way to clear energetic and emotional clutter out of the body and get a really gracious/spacious reset. You can access a sense of clarity that wasn't there before through movement.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"8rtgm","text":"Permission to view exercise as a spiritual practice, as a ceremony, and as a way to connect with what's there when you turn off the noise of the world.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"1aou8","text":"Only set goals that you can work towards in a way that actually feels good and is flexible. ","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":93,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"d563","text":"It's very important that you aren't setting goals that you can't work with in a way that can flow a little bit.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"bls9j","text":"Consider how you can work towards it with as much grace, as much fun, as much flexibility, and as much ease as possible. What would make working towards that goal more enjoyable? Perhaps a playlist you love, gear that makes you feel prepared and confident, support from people in your life, etc.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"fkcnk","text":"Make sure you're taking care of your body, feeding yourself, hydrating, taking time off when you need it. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"9kfi","text":"In the moments when you are triggered or activated because you're in an environment that's reminding you of more rigid days of exercise, can you treat yourself like you would treat a friend that's triggered?","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"1fcil","text":"Let go of that idea that exercise should be hard work and not fun. Fun helps us establish habit, and a lack of fun over stresses and dysregulates your nervous system.","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"3i2d6","text":"If shame or fear is your fuel, you will burn out. ","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":50,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"9fe01","text":"If you are exercising because you are afraid to gain weight, you will not be able to implement a gentle structure that feels joyful, intuitive, and effective. The all or nothing relationship with movement will remain. So if you're exercising because you feel shame about your body size, you will burn out on exercise really quickly. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"646cb","text":"When it comes to exercise, just start somewhere and find spaces where you feel celebrated just for showing up. ","type":"ordered-list-item","depth":0,"inlineStyleRanges":[{"offset":0,"length":111,"style":"BOLD"}],"entityRanges":[],"data":{}},{"key":"k8un","text":"Just choosing to show up at all is a really courageous and important step, and it's the step that counts. ","type":"ordered-list-item","depth":1,"inlineStyleRanges":[],"entityRanges":[],"data":{}},{"key":"1ir0g","text":"People often get wrapped up in how much they sweat, how many calories they burn, and the amount of time a workout lasts as the markers of \"success\" in workouts. When you don't meet those milestones, that doesn't mean the workout didn't count.","type":"ordered-list-item","depth":1

Tools for Healing Your Relationship with Exercise

Deep Breaths &amp; Dance Breaks is your weekly reminder that your life is happening now!

If you're constantly looking behind you or ahead of you, and feeling a little empty, I’m here to help you shake things up.

This podcast is your personal guide to more presence, more peace, and more fulfillment in your daily life.

Get ready for very honest conversations, and all the tools you need to stop anticipating the next moment, and to start breathing and dancing in THIS moment.

Health & Fitness

Nutrition

Deep Breaths & Dance Breaks is your weekly reminder that your life is happening now! If you're constantly looking behind you or ahead of you, and feeling a little empty, I’m here to help you shake things up. This podcast is your personal guide to more presence, more peace, and more fulfillment in your daily life. Get ready for very honest conversations, and all the tools you need to stop anticipating the next moment, and to start breathing and dancing in THIS moment.

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Tools for Healing Your Relationship with Exercise

Tools for Healing Your Relationship with Exercise