Philosophitness with Monique Guevara

What is your philosophy around health and wellness?

We each have the ability to discern what is best for our unique needs by grounding ourselves, tuning in, being intentional, and seeking support whenever needed. You were uniquely and wonderfully made, so do what feels good for you because there’s no recipe or formula for well-being. Rather, there are a range of tools available to us at any given moment, and we have the freedom to choose what best meets our needs day to day and season to season. I also firmly believe that health and wellness requires a holistic approach. I see well-being as a dance. An interconnected journey and practice of taking care of our minds, bodies, and spirits, with no one aspect being greater than the other.

Are there wellness rituals, practices or philosophies that have been passed down through your family? Or practices you hope to pass down to the next generation?

Honoring the value of collectivism and community is definitely something that has been passed down to me by my family. I have learned that we are all better together, and deep transformation can occur through growing in relationship to the whole. By nurturing our relationships, we have a chance to practice humility, respect, love, kindness, patience, forgiveness. The fruits of the spirit.

How do you keep your mind healthy?

I return frequently to my practices of prayer and meditation. I find that together they help me to ground, gain clarity, and tap into my center when emotions or circumstances become overwhelming. I also attend church weekly, which I believe both protects and sharpens my mind. 

How do you keep your body healthy?

Right now, I’ve really been drawn to yoga and pilates. My body is craving more low-impact movements that create both strength and space. I was actually first introduced to yoga in middle school, so it’s a practice that deeply resonates with me and that I find myself returning to now. Pilates is newer to me, but I’m enjoying the newness and the challenge of it. I’ve been following the Melissa Wood Health method, which is a win-win because she fuses both pilates and yoga into her workouts. I also pay attention to the quality of the foods I eat, buying organic whenever possible, incorporating more veggies and lean proteins, reducing my dairy intake. I don’t really believe in diets or deprivation, so I’m big on leaning into what my body wants/needs day to day. Hydration and sleep is something I need to work on! I always feel better when I drink more water and push myself to follow a more regular sleep schedule. 

From your own experience and observation, what do you think is society's greatest obstacle to wellness?

Capitalism. It costs money to live well. Money impacts where we live, the food we eat, our healthcare, the type of movement we engage in, our safety, our education levels, our predisposition to illness. And because capitalism is a driver of inequality, not all people have access to the resources and tools they need to live well. Additionally, capitalism fuels our drive to constantly be busy and produce, so we’re in this constant cycle to do more and get more, ultimately wearing ourselves down in the process.

If you could change one thing about our world right now, what would it be?

I would definitely change injustice in the world. Can you imagine a global society, where all people have access to the opportunities and resources they need to build lives they love? Where all of our basic needs AND more could be met, regardless of our identities? A world where we could truly see and honor each other in our uniqueness. That's my dream.

What are your essentials?

I need rest and quiet time to recharge. I’m an ambivert, which means I’m 50% introvert and 50% extrovert, so while I can love being with people, I also really enjoy taking time for myself to refuel. Coffee and essential oils are also a must for me!

How do you fuel your creativity?

I love journaling and doodling affirmations and prayers over my life. This practice is a place in my life where I can do my most creative thinking and visioning, dreaming up the impossible. I also have grown to love cooking. I’m someone who loves food and variety, so getting in the kitchen to experiment and try a new recipe has been a lovely and regular way for me to tap into my creativity.

Follow Monique:

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@livesoulwell

Philosophitness with Denise Harris

Denise and I met under extreme New York City fitness circumstances. We had both been invited to participate in a (secret) workout at a trendy downtown fitness studio. This event was to take place at 9 pm (which is basically the middle of the night when it comes to working out) on a Friday night. We knew it was going to be super challenging given the host and the location, let’s just say sprints, box jumps and sleds were an everyday affair at this place. I remember being nervous for days before.

When we showed up, there were weighted vests waiting for us. You know, just to set the mood. Mood = make sure you put down two emergency contacts, not just one. That is where I met Denise, putting on a weighted vest in a dimly lit fitness studio is the “middle of the night”, about to have one of the most unforgettable, gruesome workouts in life. I honestly can not remember much past the first five minutes of that class, but luckily we’ve gotten to spend some more relaxed time together since then!

Denise is an inspirational, joyous, vibrant, badass trainer and super fit human who has carved out a niche for herself in the city. I am so glad she took some time to share some of her wisdom. I hope you enjoy and follow her journey.

What is your philosophy around health and wellness?

I resolve to move in some way every day. Doesn't have to be a hard core workout (which I love from time to time) - it could be as simple as walking to do my errands, doing a 30 min stretching session, or taking the stairs instead of the elevator but...in some way EVERY day I resolve to move. I also entered perimenopause a year ago and for some the symptoms are mild and sometimes pass quickly and for some it's an explosion of many things - hot flashes, night sweats, mood swings, low energy, heavy periods, joint pains, etc, etc. etc I happen to fall in that later category and now more than ever I'm finding that exercise helps relieve stress and it enhances my overall quality of life.

Are you working towards any fitness goals at the moment? What guides your goal setting?

For me it's all about maintaining a good quality of life - I want to be able to move with ease for as long as I can so...not to sound like a broken record but my goal at the moment (and for life) is what I said above...I resolve to move in some way every day. I see how movement enhances EVERY part of my life so the goal is to continue to move. On a weekly basis in my journal I write out my workout plan. My schedule is busy sometimes so it's also important for me to not be hard on myself if what I planned doesn't happen - again in some way every day - so in that case I opt for a walk, pilates, stretching, etc

What do you tell your clients (and yourself) when discouragement seeps in?

That's a tough one when it comes to clients because discouragement comes in many forms. I tell them to be patient with themselves, be kind with themselves and that's when I share my philosophy with them and let them know that some movement (again it doesn't have to be a hard core workout) is better than no movement, do the best you can do and set aside the need for perfection - some days our energy won't be 100% but making an effort to move in some way is huge. I do the same for myself.

Vibrancy is a beautiful and rare gift that you exude! How do you achieve and maintain this gorgeous level of vibrancy?!

Movement plays a HUGE part in maintaining my vibrancy. I love, love, love moving and when I do that's when I feel my most vibrant (especially if dancing is involved). I also try to surround myself with goodness every chance I get.

What are your wellness essentials?

EVERY morning to make sure I start my day right I read my daily devotional. I can't say I do this every day but almost every day I write in my journal - write out something that resonated with me from the devotional, give thanks, and then brain dump. A jump rope is also ALWAYS in my bag!

How do you fuel your creativity?

For me the fuel can come from the simplest thing - taking a walk or just sitting with self. But also surrounding myself with other creative people, music, movies, museums

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@resolvetomove

Philosophitness with Ayesha S. Chaudhry

1. What is your philosophy around health and wellness?

Many of us are taught to think of ourselves as having at least three parts — a mind, a body and a soul–and we usually arrange these parts into some kind of hierarchy. As in many religious traditions, I was raised to view myself as a hierarchical entity, with my soul at the top, followed by my intellect, followed by my body. The soul was the most important part of me and a ‘good’ intellect and body were meant to serve my soul in its relationship to God. That meant that the intellect and the body could be made to suffer in the service of God, and this suffering was considered virtuous. During graduate school, I feel like my paradigm subconsciously shifted as I was taught that the intellect was the most important part of the human. The spirit was considered frivolous (if it was even real), while the body was a weakness that was meant to be dominated, often by forcing it to sit for hours upon hours in service of ‘study’. Since coming to Vancouver, I’ve met many people who follow a religion (they likely wouldn’t call it that) that inverts this hierarchy yet again; for these people, the body takes precedence over the mind and the spirit. They ascribe moral value to a ‘fit’ kind of body, which denotes discipline, ‘clean’ eating, rigour, virtue, etc. At various times, I’ve tried to follow these different ways of living and finding meaning in the world. And now, I’ve come to (what feels like) the rather obvious place where I understand that our bodies, our souls, our minds all have wisdoms to offer us and it is best to honour each of them, and not let one dominate or serve the other. They are meant to be in harmonious relationship to each other. There is a verse in the Qur’an that helps me understand this, keep the balance with justice, and do not short the balance.

2. Tell us a little about your fitness journey. When did it start? Where has it taken you? 

Fitness wasn’t really a part of my life until I was maybe twenty-six years old. I was a graduate student at NYU, and, for various reasons, we were living on campus at Brown University. I was already feeling like time was running out and I was getting old and it was too late to start something new. Turns out I was wrong on all counts! I met an older woman at someone’s birthday party, and she told me about this fitness class she was taking a few times a week at Brown, and that the instructor used weights to train the students. I was deeply inspired by her because I didn’t know that older people could work out, especially with weights! So I figured that, as a woman half her age, maybe I could get into working out, too. Maybe time wasn’t running out and I wasn’t too old. I showed up to the class, and never stopped working out. Slowly, I added cardio to the mix, then I learned swimming, and then I got more seriously into yoga. At first I thought I hated working out but then I realized that actually that uncomfortable feeling was my body learning to do new things. Now, I love working out. It is an essential way that I metabolize my feelings, and manage stress, and feel good. 

3. What is bringing your joy and laughter these days?

Community! I know that sounds like such a strange thing to say in the middle of a pandemic when we can’t see anyone, but I have found myself in schedules with various friends — some of whom I talk to on-line or walk with regularly, some of my friends and I write together (we pick a word and write something, anything related to it), some of us volunteer at a garden, and some of us workout together! The Fit Support group you set up, Lauren, has been a real anchor in my week.

4. Did you learn anything surprising about yourself in the process of writing The Colour of God?

The whole book was a surprise for me, in that I never intended to write it and somehow found it coming through me. In that way, it was a really interesting and surprising writing experience. Before writing this book, I used to write methodically, with outlines, notes, subheadings, etc., but with this book, I let the writing take me where I needed to go, and I learned, in the process to trust myself. It was kind of amazing to witness connections and writing techniques that I had engaged in intuitively and even unconsciously when I went back to edit. So, I think I was surprised to learn how amazing our minds are, how they do all this work, how they’re making connections all the time, even when we might be unaware.

5. Once you told me that understanding the connection between the way we body shame ourselves and white supremacy, helped you. Will you talk more about this? I feel like this could really change some people's lives (mine included) …

Oh, I was thinking about the scholarship of Sabrina Strings, who has written Fearing the Black Body: The Racial Origins of Fat Phobia. She makes the argument that although medical language is usually used, maybe even weaponized, to support anti-fat attitudes in the pursuit of ‘health’, these ideas actually emerged during the Enlightenment-era when, in order to justify slavery, Europeans developed a “racecraft” to create whiteness as distinct from blackness. She argues that it is during this period that “overfeeding and fatness” were turned into “evidence of ‘savagery’ and racial inferiority”. Strings’ work helped me confront the fact that so much of my own body dysmorphia is rooted in a white supremacist understanding of the ‘ideal’ body, which is a body that is shaped by anti-blackness.

6. What are your essentials?

Sleep! I love sleeping and I’m deeply unhappy when I don’t sleep enough! Apart from that, I like to keep dates in my fridge, I try meditating and to use movement to metabolize my emotions, moving feelings through my body, and I like to be in the company of people with whom I can laugh. Not just a polite a laugh, but a deep belly laugh, a bend-at-the-waist-almost-fall-on-the-floor-crying laugh. 

7. Your book is here! It's already come out in the UK and it's coming out in North America in a week!  How are you feeling? How are you celebrating this moment? 

It’s a very strange time to have a book come out in the middle of a global pandemic. Because it brings with it all these little sorrows that feel — and are — insignificant in the face of all the enormous sorrows of the pandemic. So, it has required a great deal of adjustment and acceptance and submission to the circumstances. And this has helped me see all the millions of gifts in my life, the trillion miracles, all the beautiful ways we can celebrate quietly. I’ve been taking hikes in the woods nearby and the woods are beginning to feel more and more like a community, a place of mutual witnessing.

Philosophitness with Krystal Salvent

Krystal and I met in the gritty big city of lights and dreams. Whenever we would run into each other we would talk hustle and health. In more recent years that conversation shifted to hustle, health and burnout.

New York has a special kind of gravity that is hard to leave. I think that gravity can sometimes keep people from taking detours or going on new life adventures, because we are afraid of missing something.

But there are adventures to be had in every corner of the world (in every corner of the universe for that matter). It is incredibly inspiring to watch people I know jump into completely new adventures and follow their callings. Krystal is one of those people who launched herself into a new orbit.

She shares a little bit of the wisdom she's gleaned in the process. Enjoy.

• What is your personal health and wellness philosophy? 

Do the best you can everyday. Drink 3 liters of water, get the proper amount of sleep you need to feel ready to take on another day.  Eat for fun and for your health, everything in moderation.  If something feels “off”, take a minute to examine the feeling/thought and then act accordingly.  Most importantly, have a good support system.  Build it with care and caution.  Life is too short and precious not to. 

• Has this (wild) past year changed any of your beliefs or habits around your own fitness or health?

I would say it’s defined and clarified a lot for me. Having the forced time off reminded me how much I value personal time, flexibility in my day and how I have a lot more introverted qualities than I thought.  I enjoyed having a period of my day where I can step away from work, versus being forced at an 8 to 9 hour shift with no time to collect myself.   I also used the time to focus a lot of work on my mental health with the help of a therapist and trusted friends.  Exercise helps me clear my mind but also reduces my anxiety tremendously. 

• You (pretty recently) just up and moved from NYC to Denver! What inspired this move? What have been some of the challenges and revelations along the way?

I was burnt out and ready for change. I had lived in NYC for twelve years, I was ready to experience the world differently, go on discovery.  I had eyes on California but landed in Colorado because I wanted to take my training more seriously (altitude)  and it was a little more practical living. 

The challenges I face in Denver are the lack of culture and diversity.  Coming from New York City, I admit, it’s hard to compare the two. Nothing will ever be like New York City.  But what Denver is lacking in culture, it overwhelms in mountains and outdoors activities.  I am coming up on two years here and I have to say I am awed regularly at the beauty this place has.  It’s been a joy spending so much time hiking, on my bike and snowboarding. I always thought I was a “City Girl '' and I do love a night on the town, but I’m realizing more and more my soul finds peace in the great outdoors.   

• I’d love to hear more about your love of cycling. Who introduced you to cycling? How did you fall in love with the sport?

The inception of cycling for me was something that fell into my lap more than something I pursued.  I was working in the health and wellness space in NYC as a model and fitness professional when I had one of the bigger cycling studios reach out to me about teaching.  I went through their program and after three months of training, I was encouraged to “find myself” somewhere else.  I’m glad they did!   

The feedback was hard to take at first, felt like failure, but I continued to seek other ways I could use the skill I learned.  After a good shaking off the disappointment, I found a teaching opportunity in the corporate space and it turned out to be a really fulfilling experience.  I taught for a hedge fund, to a group of C-suite folks and at the Google NYC campus.  It was so much fun to share a good sweat a couple times a week with these folks and connect in a way that was a bit more real for me.  Thankfully social media has allowed me to stay in touch with a lot of these folks.  That was all I knew about “cycling” at the time.

My best friend Abbie had just come off of doing a charity ride with Team In Training and encouraged me to try “spinning” outside.  She felt I would really like the community surrounding cycling.  My knee jerk reaction was “ I can’t afford a bike. I don’t know how to ride one.  Nahhh this is not a good idea.” And after some thought, I realized I had nothing to lose so I decided to sign up for America’s Most Beautiful Ride with Team In Training and figure the rest out.  I am glad I decided to take the chance on me because it was a life changing experience.  I went from not knowing how to ride a bike to riding 100 miles in three months.  It was a very special growing moment for me and I’m so incredibly grateful to Abbie for dropping the seed.  Now, I can’t imagine life without bikes and the cycling community.   

• You are the co-leader of Black Girls Do Bike Denver. What is your mission? How do people get involved? 

Black Girls Do Bike is a national organization with over 90 chapters world wide.  Black Girls Do Bike Denver has taken on the task of growing and supporting a community of participants who cycle for fun, fitness, freedom, and sport. We are engaging people who share the passion across different disciplines in cycling, as well as the “bike curious” to show up in this safe space where no person is left behind.  You can find our local chapter on FaceBook and Instagram 

My personal mission for Black Girls Do Bike Denver is not only can we and do we ride bikes, but we can and do like to get out there for sport and look REAL good doing it.  That doesn’t mean we need to be on a professional team to enjoy the training and racing, something I take from my running career in NYC. I loved being on an organized team like Girls RUN NYC , where so many fitness levels showed up but everyone ran their own race.  It was very similar to the experience I had with the Team in Training group and the Rapha NYC clubhouse.  We supported each other.  We were there to help each other get to and through the finish line regardless of pace and experience. Cheer each other on.  And I want to do that for more women, more specifically black women in cycling across all disciplines.  

• Tell me about your future self … what do you see in your future? What vision are you bringing to life? 

 If there is anything I’ve learned from 2020, ii is to be present, slow down. Take life a day at a time, tomorrow is NOT promised so live today.  Laugh even if it’s alone. Do the things you think you can’t, ask the questions, try to build the relationships. Try and try a lot, with best intentions knowing some will land not all will stick.  Practicing more courage, vulnerability and keeping expectations realistic.  

What I bring into 2021 is a strong “No” and hope, a lot of hope and living with the idea that “ Not all who wander are lost” We are all just out discovering. 

Follow IG: @krystalsalvent

Philosophitness with Gisele Silva

Meet Gisele Silva - Dancer, Instructor, Choreographer, Creator. I discovered Gisele through a Syncopated Ladies Tap Festival this spring and I have been a fan ever since. She is a professional dancer, instructor and choreographer from Brazil, but now based in LA.

She is so fun and inspiring to watch. Check out a little bit of her story.

1. What is your philosophy around life and health?

   Health by definition is a state of complete physical, mental and social well-being, and not just the absence of diseases. And that's how I live my life! Maintaining the balance between these 2 universes.

2. How old were you when you put on your first pair of tap shoes? What sparked your interested in dance?

   I was 6 years old, I started dancing ballet, I was always the family dancing child... my aunt was a secretary of a gym and asked the owner for a scholarship for me.

3. If you were to pick the most surprising moments in your life journey up to now, what would they be?

   I have had several incredible moments, but as a basketball fan, and Kobe Bryant fan we had the chance to dance in the NBA halftime Lakers vs. Kings making a tribute to Kobe, it was exciting and unforgettable.

4. Dancing definitely gets your heart rate up, especially those syncopated ladies routines! :) Are there other things you do to keep your fitness up? Do you have a routine you follow? 

   We can define ourselves as athletes, but dance is not the only thing that keeps my heart rate up. I'm an early bird, hiking and jogging for 45min every morning and I do exercises every day, different kinds of things, lifting weight, outdoor aerobics.

5. I read that you grew up in Brazil and moved to LA a few years ago, what have you observed about these two different cultures when it comes to health and wellness? What could they learn from each other?

   I can say that talking about health and wellness, they are very similar, one of the things that contributes is the climate. The heat makes more people try to exercise outside and I see a lot of people taking care of themselves. What is quite different is diet, I believe that Brazilians eat better, healthier.

6. Did your family teach you anything about health and self-care that still informs your own practices and values today?

   They have always encouraged me to dance (and none of them can dance lol) but dance and our culture are part of my family. My father was part of the drums of a samba school in Brazil, and I grew up surrounded by a lot of music. But as I grew up dancing, that wasn't their concern.

7. What are your wellness essentials? 

   - burning sage every morning

   - Sunscreen 

   - essential oils 

   - drinking water 

   - connecting with nature 

   - spending time with the people I love

   - maintaining a positive attitude

8. What brings you joy? 

   Helping people is one of the things that makes me happy. Sharing experiences, traveling, are special things for me.

Follow:

www.giselesilva.com

IG @iamgiselesilva

Philosophitness with Janeil Mason

Janeil and I met on the turf of a spicy little studio called Tone House in New York City. If memory serves, we met while taking a class together. I remember her putting the pressure on during the warm up! And if you know Tone House, you know this is how you make a statement on the turf! 

Janeil is athletic, gregarious and driven! She is working her magic in the fitness world. She has her own signature class called Fit and Lit and you can also find her teaching at Brrrn Studio in nyc. 

In this interview she shares some insights around staying healthy and positive. I hope you enjoy and show her some love. 

1. What is your philosophy around health and life?

Enjoy what you do! Health and life are not mutually exclusive. The quality of your life can greatly increase with adequate health. Small example, as a trainer, I encourage clients to be well hydrated prior to our training sessions. Your workout will feel a lot more challenging if you are dehydrated. Taking care of your health by staying hydrated improves the quality of your workout experience.  Health includes physical, mental, spiritual and financial wellness. I even include financial because not feeling good about your finances can cause a lot of stress which leads to poor health. Enjoy what you do! If you view taking good care of your health as a painstaking activity that you dread you’re more likely not to stay committed or disciplined with your practice. Enjoying the journey gives you a greater likelihood for consistency! For example, if you hate running, don’t make that the form of movement you choose to engage in to stay physically healthy. If you prefer dancing or jumping on a trampoline do that instead! If you don’t like silent meditation but feel more mental clarity listening to music, reading or etc do that instead for your mental health. Same in terms of spirituality and financial, find what feels good for you and do that. Taking care of your health looks different for all. It’s not about us all doing the same thing it’s about doing it in some capacity to set yourself up for success with your quality of life.

2. Over the past few years, what were the most important health/fitness goals you set for yourself and why?

Most recently, meaning during quarantine which I’m reframing to call a wellness retreat it has been to strengthen my relationship with God. I grew up going to parochial schools from K-12th grade but strayed away from leaning on God in recent years.I am grateful to have friends that encouraged me to lean on him and I feel so much better for it. I’ve made it a part of my daily morning practice to read scripture and devotionals. The lift in energy and shift in my thought process feels so good. Being intentional to start my day with God feels like a weight has been lifted off of me. I don’t focus on fears, I focus on God. I don’t allow negative thoughts to consume me,  dealing with negativity and the woes of the world is exhausting work, when you can find a connection to a higher power, you can access a sense of peace and mental clarity to function in the best way possible for YOU.

 3. Tell us your story! How did you get into fitness? What are your other passions? 

I first got started in the fitness space when I was younger taking Taebo classes at home with my mom! Thinking back I think she planted the seed. I first got introduced to group fitness during my senior year of high school when a good friend of mine told me about a Zumba class that she loved, because of her raving reviews I decided to check it out with my mom. WE HAD SO MUCH FUN and instantly loved the class and instructor. Throughout college I would love taking all the group fitness offerings but never considered going into it as a profession. I thought I was going to be a Child Advocacy Lawyer.  Fast forward, after graduating college and studying for the LSAT, I decided to start teaching Zumba as a way to make money in the meantime. After teaching for a few months I realized that this was the profession I wanted to go into. I loved people’s reactions to taking my class and I loved how I felt while teaching. I decided this is fun and I want to keep doing this. BYE BYE Law school! Over time I started to  appreciate and become familiar with the benefits to strength training. As I started to learn more about the benefits of exercise I still had a desire to know more and decided to go back to school to get a Masters Degree in Exercise Physiology. I value the education and research I was able to do there because the knowledge I acquired is threaded throughout my current teaching today. 

 My other passions include dancing, and reading. My passion for dance is what propelled me to create my signature dance cardio workout Fit and Lit which is fun, high energy, easy to follow dance cardio, HIIT and mindfulness.

4. Where do you see the fitness industry going over the next ten years? Has covid shaped or changed that trajectory in your mind?

I see the fitness industry continuing to be on an upward trajectory. The industry and clients have had to pivot to being receptive to virtual training. At first this was not the ideal for many but  for others they are now having their best fitness experiences. The digital fitness space allows  fewer barriers to entry for participating in exercise. The online space alleviates concerns for feeling shame to workout around others, commute problems and cost concerns. For some people there was real apprehension that is no longer present thanks to the digital fitness space. At some point we will be able to be in person again on a regular basis and the population that desires that will be ecstatic but now the industry has another niche market of eager at home exercisers. Covid has shaped the trajectory in my mind. Now more than ever people are caring about their health. The narrative has mostly been around mask wearing and hand washing but that’s not enough. Those practices are just a band aid. Your physiology which is affected by exercise, what you eat and your stress levels contribute to your likelihood for illness. As we continue on, I think the narrative will start to heighten these aspects of health and the fitness industry will be able to maximize on this opportunity. A population of individuals that may have never been interested in fitness may start to come around.

5. If you had to tell your clients to pick a single most important thing to focus on when it comes to their health, what would you pick? Why?

I would say healthy eating. What you choose to eat can either be cleansing or clogging. Your body’s ability to eliminate toxins and waste is an indication of your health. If you are only eating cleansing foods there is no waste to try to eliminate and the likelihood of illness is slim. I would encourage my clients to eat foods that are nourishing to their body by eating foods that your body doesn’t label as toxic. Being able to control and be intentional with your food choices is the most disciplined thing one can do. The added sugars in processed foods and drinks make it hard to say no. That’s how they were designed. Recurring consumers are good for business. If you can be disciplined with your eating habits I believe it’s the gateway to desiring to want to engage in other health practices.

6. What are your wellness essentials?

The sun, drinking water, my skincare products, “you version” app, eating  cleansing foods and exercise! 

7. How do you deal with stress and uncertainty?

I pray and sometimes practice breathing techniques. I remind myself that stressing and worrying about something that’s beyond my control is pointless. My response to the situation that’s beyond my control is what I can control. Choosing to feel down or stressed is a waste of my time and energy. No positive outcomes come from that so why stay there. This is the conversation that goes on in my head lol as I calm myself down from dealing with a stressful situation. I also encourage myself to do something that makes me feel good when I find myself dealing with stress. Sometimes it’s exercise, a nap, reading, or taking a walk outside. It looks different depending on how I am feeling.

8. What brings you joy?

God and serving others using my God given talents of encouraging others to live a healthy lifestyle and  adopt healthy habits. My family brings me joy. I feel blessed to have a loving family.

FOLLOW:

IG: @fitandlitnyc
Sign up for her class here.

Philosophitness with Isamar Gonzalez

Meet Isamar Gonzalez - Dreamer, Artist, Instructor, Mama, Model, Leader. We met several years ago now on set for a crazy job. We were part of a cast of models and actors who were bounding around a mansion in New York creating a party story for the brand. It was quite a lively crew with lots of synergy. I remember Isamar standing out as the warm-hearted, hula hooping goddess captivating us all during our down time. Since then I still have a fantasy of becoming a hula hoop queen. That dream is still in progress.

In this interview, Isamar shares a glimpse into her life passions and her philosophy on health. I am particularly excited to feature her at this very moment in time because of the ways she is using her gifts to lift the world. I highly recommend following her on IG and watching her stories, as she is sharing her experiences exploring and creating dream catchers in the rain forests.

Make sure you watch this video of her doing thing! And enjoy her interview.

1. What is your philosophy around life and health?

Do what you love! I believe the fulfillment of your dreams has a direct effect on your health. My art and movement  rituals have allowed me to find my true authentic self and smove through my fears, pain, insecurities, which brought joy and new found passions. For me, art and movement is medicine. In the process we should be able to heal ourselves and find enlightenment.

2. Tell us the story of how you got into hula hooping. What sparked the formation of hula nation?

It wasn’t until I gave birth, to my now 14 year old daughter, that the hoop entered my life to help me stay tone and fit. All while becoming my healing companion through my postpartum depression. Little did I know it was going to become a portal for me to return to myself and see my visions clearer.  

I later became a certified HoopYogini™ Instructor (@hoopyogini_worldwide) integrating hula hooping, hatha yoga and meditation. I spent over 6 years facilitating events, teaching classes at various studios under the name Hula Nation. I spent time collaborating with different artists, creating pop-ups and events to raise money and awareness through art in the community. Everything I love under one platform, living and creating a lifestyle to share with others. ⠀

From then the circle became another way to express my passion. Weaving interactive dreamcatcher installations for schools to empower and uplift scholars. Later adding detachable jewelry and smudge feathers. Adorning them with found objects and gemstones from my travels. My goal became more focused: continue doing what I love, while aspiring to make a positive impact through my business.

3. What is your current formula for staying fit and strong?

 My formula has always been to take care of my mental health through activities that make me feel childlike. Hula hooping and roller skating are my go to. Hula hooping assists in toning the core and massaging the internal organs through the rotation of the hoop around the body. It lowers anxiety, improves mood, reduces stress and releases feel good hormones. It helps you focus on what you want to be, do and create. Roller Skating provides a complete aerobic workout and involves all of the body's muscles, especially the heart. 

4. What has been your biggest revelation during the current global situation?

The Wear Your Dreams campaign was born from my experience in Uganda and my mission to provide more communities, with the audacity of their dreams through art & movement workshops! Hula Nation’s mission was to help facilitate a creative, physical and therapeutic experience for rural communities in East Africa through hula hooping, and dreamcatcher creation. In my wanting to help create a sustainability project where they can eventually gain financially to support their families, I didn’t think about the extreme conditions they were living in.

My first thought was, how can I teach workshops when what these people really need first is proper shelter and clean running water. Witnessing the harsh conditions and the true reality of how they live put everything in perspective. It made me realize there’s a process to create shifting change. With this Batwa community, we first have to put a strong and healthy system in play.

Then take the time to allow the people to develop the fullness of their potential in a clean and healthy environment. I reminded myself to stay present and open to the experience. That I may be here for more reasons than one and that not all things go as planned, but exactly as they should. 

5. How has your motherhood journey shaped you? Has it changed your approach to diet, fitness or well being?

Motherhood continues to sculpt me and has been the reason I’ve transformed in many ways. After her arrival I realized things had to change completely.

6. What are your wellness essentials?

 Making love, staying away from negative people and thoughts. And of course, sleep and lots of water.  

7.  Who/what is inspiring you right now?

I left Uganda invigorated, inspired, driven and ready to do more for a community that could benefit from art, movement, and love from their sisters and brothers in the Diaspora. Uganda is a beautiful country, but for the youth in remote villages, there is little opportunity to dream, create or see outside of the mundane happenings of their everyday lives.

Follow:

@ilovehulanation

@isamardesigns

Website: www.ilovehulanation.co-

Philosophitness with Tina Tang

Meet Tina Tang - Jewelry Designer, Trainer, Instructor, Business Woman, Problem Solver, Friend. This woman can kick your butt in the gym and then design you some fabulous jewelry to commemorate the occasion. She is a woman of many talents and so much wisdom. I am happy that our paths crossed in New York and that we have become good friends.

I have personally worked with Tina as a trainer, taken her group fitness class AND done her remote training challenge. All of which have helped me achieve different goals at different times in my life. I appreciate her coaching, her knowledge and her life wisdom.

Lucky for everyone, she is sharing a bit of that wisdom and life experience in this interview. Enjoy!

• What is your philosophy around health and wellness? 

  No extremes.  As overly used as it sounds, I believe in moderation and "do-ability".  If you can't do it forever, it won't work.

• How has your workout routine evolved over the years?

  I was a treadmill and elliptical junkie.  I would spend an hour on the dreadmill in my 20's thinking that was the way to stay healthy.  It was also the only way I knew because I never had any education in how to use dumbbells, kettlebells nor even any of the machines in the gym.  When I was married, I turned to my husband, whom I figured just knew more than me.  He made me a routine that I printed out and did every day at the gym.  This included 30 minutes on the elliptical, 30 reps on the various nautilus machines; overhead press, chest press, thigh master, lat pull down.  I did that same routine for likely 3 years.

  When I started taking gym classes is when I started asking questions about what and why.  Only after taking a personal training course, simply for personal development, did I learn about the ranges of movement, how to use tools and why we use them. 

• I love your athleisure style! You used to train me in the best outfits - tennis skirts + adidas track tops, etc. Have you always had a strong sense of style? Where does it spring from?

  My sense of style comes my eccentric momma.  To give you a sense, her favorite store for years, was Forever 21.  She was shopping there in her 70's. Of course she wasn't wearing the hoochie momma crop tops, but she layers pieces that no one ever thinks of.  The pieces are always full body so no one would even imagine it came from Forever 21.

• I’m always interested in the relationship between culture and health. How has your upbringing influenced your perspective and habits around health?

  Chinese food is very balanced.  There are always vegetables and meat.  There is always fruit for dessert.  The way I was brought up was that a little of everything was ok.  In terms of exercise, I think the activity is very American.  Other cultures have exercise as fun or as a means to get somewhere.  It's only in the US where we "exercise" for the sake of exercise.  My mom swims and does tai chi.  She turns to those for health to keep her body moving.  She would never approach it the way we do at a HIIT or CrossFit gym. 

• Do you think your parents would understand you better if they worked out with you? 

  This is unimagineable!  I cannot see my Chinese parents working out with me!  HAHA!  It's two circles that will never overlap in a venn diagram.

• Outside of fitness, what other things do you do to manage stress?

  Fitness isn't so much an outlet for me for stress as it is a health necessity like brushing my teeth.  My partner is my stress manager simply for the fact that he is the opposite temperament.  I am high strung - no one would ever mistake me for a pothead.  He is so laid back that if I told you he was a pot-head you would nod and say "of course he is".  His comments when I stress out, puts things in perspective.  Such as, "nothing you do will matter once you're dead." Haha, he is quite blunt.

• What are your wellness essentials? 

  Recently, since reading the book, Why We sleep, I've been prioritizing sleep.  I used to think I could catch up or that it would be merely a day of tiredness.  When reading this book that scientifically explains the life long physical effects of lack of sleep, I have re-adjusted my prioritization of sleep.  I'm going to be 50 next year and I don't want to create more opportunity for Alzheimer's.  Lack of sleep effects on the brain is a common factor found in Alzheimer's patients.  Get sleep kids!

Instagram: @ironstrongfit

Website: https://www.ironstrongfitness.net

Philosophitness with Novi Brown

Meet Novi Brown - Actress, Model, Hair Goddess, Creator, Dreamer, Doer. I actually can not remember the exact moment I met this vibrant beauty. It was probably waiting at a packed casting at One on One or Aqua Studios in New York City … While I don’t remember the exact moment we met, she is impossible to forget.

If you just tap into her social media you will see she is a determined force of positive thinking. Also, very exciting, her career is taking off in new ways. She recently landed a starring role in Tyler Perry’s new show on BET, Sistas.

Her glow up is real. I hope you enjoy this interview.

1. What is your philosophy around health and wellness? 

   Listen to your body. LISTEN TO YOUR MIND, YOUR SOUL! Health and wellness is an ever-expanding practice with many different ways to execute. Just be mindful and see what there is to learn.

2. How has this philosophy evolved over the years? Are there things you do now that would surprise your younger self?

   I've freed myself even more. I allow myself to feel all of my emotions and honor them. That is a gift. Being fully immersed in my own life and not looking to fill in any one else's, is a great way to live. My philosophy is a constant evolution of breaking down and away limitations. 

3. Has life changed dramatically since landing your new show? How are you approaching the balance of work, life and staying healthy?

   It has and it has not. It has because now I am beginning my career as a true working creative, which allows me to move about the world with even more purpose and intention than before. I am humbled and grateful to be aligned in my purpose. I'm excited! It has not because I am the one that does the work day in and day out. That's the best part of the purpose, it's YOURS to fulfill.   

4. You have a powerful way of communicating through social media. You positivity shines through loud and clear. How did you get to this place? How do you reset when you’re struggling with your mindset? 

   It's a daily practice to stay motivated to ignore the bullshit and noise of the world.  Egos are extremely loud.  Through many life experiences in friendships, family and love, I've learned that too many people do not honor themselves and that is where the discourse lies.  Once I leaned in more into my own voice and the way that I see the world, the more I an open to learning and with learning - well, it never ends! I am always listening to motivational, inspirational, soul-searching content to remind me that I am here for a much larger purpose than being tight because someone didn't text me back. Now, don't get me wrong, I still slip up sometimes, however, I cannot and will not let my small ego delay my purpose. Remember, quality over quantity.

5. Also, you are a hair goddess. Do you have any tips for black girls when it comes to taking care of their hair when you workout and sweat a lot?

   Protective styles are my favorite of alllllll time! If not, a sweat head band or go natural. Sweat is necessary to keep your skin glowing too!

6. What are your wellness essentials?

   Water, minding my business, sleep, walking outside, skin care line, etc. 

7. What has been your biggest revelation in the past year?

   I can and will do ANYTHING!

Instagram: @iamnovibrown

Website: https://www.novibrown.com

Philosophitness with Adama Muench

Meet Adama Muench - Runner, Writer, Entrepreneur, Beauty Enthusiast, Traveler, Role Model, Support Squad. I had the good fortune of meeting Adama several years ago through a Nike NYC project and I am so glad the swoosh team brought us together.

Adama is the co-founder and head boss woman of Runaway, an independent travel publication for avid runners. Their 3rd Issue, Portugal, is available now. I promise the cover alone will make you want to go out for a run this very minute.

Her boss-hood is is truly inspiring and so is the way she approaches life. She is incredibly thoughtful about the way she engages with the world, from the company she keeps to the workouts she does, to the products she uses regularly. She is always questioning, always exploring, always present.

I hope you enjoy this interview and check out her work at Runaway.

• What is your philosophy around health and wellness?

  Similar to the saying 'it's a marathon, not a sprint,' I'd like to be healthy and mobile for as long as possible. I apply this approach to fitness - I don't overdue any one thing - and I apply it to my hair and skin care; why use products with more ingredients than are in an Impossible Burger? I try to be smart about things I do to my body, put in my body, and put on my body. Smart doesn't equate to perfect, though :-)
  

• What is the biggest lesson you’ve learned about taking care of yourself in adulthood?

  Listen to my body. I know myself better than anyone else; why second guess years of experience in my own skin? This quite literally saved my life as had I listened to those around me, I would not have taken myself to the ER and subsequently been diagnosed with life threatening blood clots.
  

• I know you are an avid runner! When did you get into running? What keeps you going?

  I was always active, but I only got into running when I signed up for a triathlon in 2010. Outside of warm up for soccer practice etc., I had never been on a run. I will never forget my first run as it was unfortunately a below freezing day in Washington, D.C. I've never looked back! As cliche as it sounds, running is a powerful metaphor for life. You just have to keep putting one foot in front of the other, ya know?
  

• What are your wellness essentials?

  I'm kind of basic when it comes to wellness essentials. The first thing that came to mind is deodorant. Does that even count? And sunscreen; all bets are on this for ensuring I age gracefully ;-) This particular pair of running shoes have been a game-changer for me. They've made the last 6 weeks of miles feel so good; I have literally fallen in love with running all over again. Aside from that...Tina Tang and Caroline Schiff. They are definitely my wellness essentials. Super grateful that you introduced me to Tina in your Project by Equinox class two years ago. In addition to being treasured friends, both Tina and Caroline are the best workout homies I could ask for.

• Give me your loves & hates about the fitness and wellness space in NYC?
  I met the bulk of my friends in New York, my delicious husband included, through fitness. Enough said. However, this city is plagued by fake and toxic energy. I stay out of that nonsense, though. Bye, Felicia!
  

• Of all the places you’ve travelled, where do you feel the most inspired?
  This question is tough. I moved around a lot growing up and pretty much always lived in big cities (in Europe, North America, Asia and Africa). A strange shift happened a few years ago when I realized that I was far more drawn to non-urban vacation destinations. This may be a consequence of living in NYC for seven years. Small, quiet towns with a gentle sea breeze, as opposed to the overwhelming smell of ass juice, have been really warming my heart lately.
  

• In this crazy world, what keeps you sane?

  My family. My man. My girl gang. My sneakers. My choir. My local farmers market. And gluten.

Follow: @runaway_mag

Website: https://www.runawaymag.com

Philosophitness with Rachel Ricketts

Meet Rachel Ricketts - Activist, Speaker, Writer, Yogi, Connector, Healer, Friend. Rachel is one of the first people I really connected with when I moved to Vancouver. I heard her speak at an event and was drawn in by her unapologetic truth telling. 

She took the time to introduce me to some incredible humans and spaces in Vancouver. Which is priceless, because making friends as an adult can be even more daunting than the first day of kindergarten at times. 

Rachel has an incredible story. She has been through some unthinkable heart breaks that have given her empathy and passion to live boldly and to take on the work of spiritual activism and social justice. I hope you will take some time to read more about her work and her journey. For now, this interview is beautiful start.

Tell me what wellness means to you? How does fitness (or movement) fit into that?

Wellness means soul-care. It means connecting to and with yourself on a spiritual, emotional, mental and physical level. Acknowledging, honouring and prioritizing your needs and the internal and external things that help you be your best self in every possible way, so that, ultimately, you have the capacity to show up for the collective. For me, movement plays into that in a major way because it helps us get out of our heads and into our bodies. We live in a world that prioritizes operating from the neck up, but it leaves us disconnected from our hearts and spirits. Getting into the body is one of the best ways to ground ourselves so we can attune to what it is we are feeling and what we need to take care of ourselves on all levels.

From the outside looking in, it seems that the work you do is very draining and probably overwhelming at times. How do you take care of yourself day to day?

My work is undoubtedly draining and overwhelming (but it is also affirming and joyous). I constantly remind myself that I cannot be of service to anyone if I am pouring from an empty cup, so my soul-care is a top priority. I take care of myself through daily meditation, even if it’s just 5 minutes but I strive for 10-15 mins in the morning and/or before bed. I move my body as much as I can through yoga, HIIT or an impromptu dance party (usually solo in my living room to Solange). I give myself permission to rest which is HUGE (and really hard). I also rely on many of the spiritual modalities I teach (practice what you preach and all that). In addition to yoga and meditation, that looks like breath work, Reiki and intuitive channeling. Lastly, I call in my support team on a regular basis, I could not do what I do without the steady support of others - my husband, my friends, my therapists (yes I have two) and spiritual coaches.

What has been one of the biggest health (physical, mental or emotional) challenges you’ve worked to overcome or are in the process of addressing?

After my mother died I experienced a dark night of the soul unlike anything I could have known or imagined prior. My grief and situational depression was all-encompassing and all-consuming. It impacted my ability to think, to eat, to sleep, to work - there was not a single faction of my life that was not affected. It was the most demanding event of my entire life and it took every ounce of energy and attention I had to face my tough emotions, withstand the discomfort and move through it. There were moments I wanted to end my own life, and I had to get really clear and serious about taking care of myself and my mental health to ensure I survived. It was the single hardest experience of my life. I will never be the same because I learned a lot about how and why I need to prioritize myself and my wellbeing which has been a gift. Grief never "ends," it’s a process and it looks different day to day but I have learned how to better tune in to my needs so I can withstand the tough times better and equip myself with tools to support myself.

You’ve spent most of your life living in Canada and now you are living in Sweden; what have you observed about the way that different cultures influences wellness and health? How does that impact communities of color within these populations?

Some cultures certainly prioritize health and wellness in a way others do not. The Swedes are incredibly health conscious, more so in regards to fitness but also holistic wellbeing. Of course, it makes a huge difference when healthcare is a right and not a privilege and in that way Canada and Sweden are quite similar and offer a huge advantage over the US or developing nations. When health is a right, of course, it means there is more access for all but particularly communities of colour who are so often disenfranchised as a result of systemic racism and oppression. Globally, there is a huge push for wellness offerings that derive from communities of colour without honouring the roots of those practices or the communities from which they originate and I am seeing how this is harming POC around the world as we are often excluded from partaking in wellness offerings or practices that were originally made by and for us. 

If you had to pick only one type of physical activity to do for a whole year, what would it be and why?

Yoga. Always. It fills me up in so many ways and there are so many different variations. I love how intuitive it is and that I can do it home alone (my fave) or in a group with tons of people.

What are your wellness essentials?

1) Rose Essential Oil - I  have an edible one as well as one to wear on my chakra points/put in a diffuser that uplift my mood and protect my aura.

2) Natural Supplements - especially adaptogens to support my adrenals (I travel with what seems like a small suitcase of herbs and vitamins)

3) Ritual Botanicals Toner Spray - it smells divine, leaves your face with a glow (and is handmade by my baby sis)

4) Matcha Green Tea by Harmonic Arts - I make an oat milk matcha every morning as a ritual for energy and focus

5) Candle - I travel a lot so the candle becomes my altar. I love cedar or sweetgrass by Quw'utsun'made.

Do you think that wellness as a practice, a concept, a philosophy could have an impact on social justice on a local or global level? 

Absolutely! And it is the basis for all of my teachings. Spiritual, mental, emotional and physical wellness, and mindfulness particularly, as a practice and philosophy is the crux of my Spiritual Activism courses in support of radical racial justice. Hurt people hurt people. Period. White supremacy is a consequence of people in pain hurling their pain at people of colour and causing us to bear the consequence. It is very intentional and systematic, but at the end of the day it is a result of pain and trauma so white people need to address their shit and collect their people. If we cannot take care of our own shit, process our traumas, honour our experiences, then we have no ability to tolerate our own discomfort let alone the grand discomfort that comes when realizing the ways we impact and/or oppress others. When you oppress me, you oppress yourself. Social justice is a form of global healing - they are one and the same. So we need to commit to our healing like our lives depend on it (they do) so we can get to the bigger and larger task of healing the collective divide.

_____

Follow Rachel:

@iamrachelricketts

www.rachelricketts.com

Philosophitness with Leah Kim

Meet Leah Kim - Mother, Yogi, Teacher, Writer, Mental Health Advocate, Truth Teller. Leah and I met while working for Nike in New York . She is one of the original Nike Master Trainers (which is no small feat), who has lived a taught all over the world (LA, Hong Kong, UK) and most recently transplanted to New York.

The first time I took her class I got to experience the depth of her practice and to her teaching. And the first time we really connected was after she reached out to me (out of the blue) while I was pregnant to see how I was holding up. That reach out meant a lot (read: I was not holding up so well!) and reminded me how important it is to have people in your life that support you and help you stay healthy along the way.

In this interview we focus on mental health, specifically postpartum mental health. It is something that is not talked about enough and is likely impacting someone you know. Please read, follow Leah, check out her writing, jump into one of her rare classes if you get so lucky and share with someone who might benefit.

What is your personal philosophy around fitness and health? 

I think it all starts with listening and being kind to my body, which is often easier said than done. Health is everything, obviously. When you aren’t in good health, you don’t feel good and you’re not able to move through your life how you want to. I think it’s important to have a clear definition of what your health really means to you. Sometimes I confuse health with being skinny or having endless energy and never needing to rest. When I find myself caught up in this untrue mindset, I take a step back, consider how lucky I am to be healthy despite also forever working on self-improvement, and I remind myself not to take my body for granted. 

Who has been your greatest influence in this area of your life?

I used to look outside myself to others who I thought had the answers. But then I realized, how can someone else know what is best for ME? Yoga reminds us that the teacher is within. A fitness or eating plan that works for one person may not be right for me. In the past, I’ve beaten myself up while trying to follow someone else’s pre-set plan. Now I work on listening to my own body’s cues. I am inspired by body-confident women of all sizes, shapes, and colors.

What has motherhood taught you about health?

Motherhood has challenged my physical and mental health unlike anything else in my life. It has quite literally brought me to my knees. It has also taught me that my body and my mind are strong and resilient AF. Being a mother is undoubtedly a physical sacrifice; even just all the repetitive movements a mother makes in caring for her child can and often do cause strain and tension on our bodies. As such, we mothers must take care of ourselves first and foremost. I used to feel selfish for taking time away from my family to take care of myself but, if we are not healthy and balanced, we cannot be there for anyone else.  

You have become an advocate for mental health, particularly for women suffering from postpartum. What are some of the truths and myths around these issues that you would like to shed light on? 

This is a really big question. The main thing I would like to say is that just because you’re not experiencing postpartum psychosis doesn’t mean you’re not suffering. There are many manifestations and degrees of postpartum illness and it doesn’t require you to want to harm your baby. Also, if someone tries to brush your feelings off by saying “it’s just baby blues, it’s normal”...and those words don’t feel right or true in your bones - listen to your body, not to that person. Find someone who will actually hear what you are saying. Finally, it is untrue that all postpartum illnesses resolve within the first year. Mental health - particularly maternal mental health - is not remotely so clear cut. If you feel “off,” no matter how many months or even years postpartum you are or whatever textbook definitions you may have heard about postpartum conditions, seek help. It is out there for you. 

Are there any resources or action steps you recommend for people struggling with mental health issues?

This is also a big question and it’s important to get professional support if you’re struggling. As part of a professionally guided recovery plan, the following action steps might be helpful:

-When in active distress, find something to distract the mind and calm the body. I like to turn on a funny TV show that I find comforting. This can be a useful temporary solution to bring relief so I don’t start to spiral. 

-Consider if your blood sugar might be low. When was your last meal? Feeling off or unsteady could be from low blood sugar and it can be grounding to eat something. 

-Get off any social media that makes you feel shitty. Consider deleting the app off your phone. You can always add it back later. 

-Look up support groups. There are many out there that you can reach out to via email or phone. 

-Ask a trusted loved one for help. Do you need them to come keep you company? Or just have a conversation? Ask. You don’t need to figure this out on your own. 

-Make sure you’re not holding your breath (literally). Big, full, steady exhales are important. Try exhaling through the mouth. 

-Do some stream of consciousness journaling. It can be as basic as describing what you are feeling. It doesn’t have to make any sense and you don’t even have to read it again. Writing thoughts down helps to unstick them from relentlessly cycling in your mind.

How do you do it all - parent, work, teach, write, take care of yourself, etc? What is your secret? 

The answer to this is that I definitely do not do it all perfectly. I don’t think it is possible. I do prioritize my various responsibilities and and non-negotiables. At the beginning of each week, I set my schedule. Instead of trying to do everything every single day, I look at my week as a whole. I used to do my practice of yoga and meditation every day for 2-3 hours. While I miss those days, I’ve accepted that it’s simply not achievable at this point in my life. Right now my biggest priority is taking care of my family - raising my son and making sure we are all getting enough healthy food, movement, and sleep. On Sunday, I plan our meals, do the grocery shopping, and schedule my workouts. I aim for 5 workouts a week but I know this may not always be possible and I don’t stress about it. I plan daily writing time, knowing that sometimes it might be a very short 20 minute block and other times it may be the entire 4 hours my son is in school. Because of the many things I need and want to do, I’ve taken a break from teaching public classes (something had to give!). This has enabled me to make considerable headway on two books I am writing and it has given me the freedom to explore new relationships with companies I love like Apple. I just taught at an incredible event at their headquarters in California. I guess the short answer to this question is - prioritize, be flexible, and be easy on yourself when things don’t go to plan. 

What are your fitness/wellness essentials you can not live without? 

My answer to this is going to be ridiculously simple: water, an un-encumbering outfit to do yoga in, and a hair tie for my ponytail. Over the years I have simplified my routines and my expectations. You really don’t NEED much STUFF to take care of yourself. Even for yoga, you don’t even need a mat. Less necessities, less potential for excuses. 

_________

Follow Leah:

@leahkimyoga

Writing link:

https://medium.com/@leahkimyoga

Philosophitness with Shirlene Quigley

Meet Shirlene Quigley - Dancer, Choreographer, Teacher, Actress, Believer, Ground Breaker. This girl has got an impressive resume! For starters she's danced with everyone from Missy Elliot to Beyonce. Additionally, she has travelled the world choreographing and teaching dance.  

Shirlene and I first met on instagram, believe it or not, and she invited me to come take one of her heels classes in NYC. Me dancing in heels for the first time, is a whole hilarious blog to itself, but I digress. During the class I was struck by how welcoming, funny and honest Shirlene was with all of her students. Subsequently, we all put our awkward shyness aside and leaned into the experience.

Fun Fact: She is on tour with Lizzo right now! So, I feel lucky she carved out a little time to talk about her health and fitness philosophy while she’s on the road. Enjoy!

1. What is your personal philosophy around health and fitness?

Fitness is not for how you look, it’s how you feel from the inside out. I workout and keep an active lifestyle to stay healthy and have a healthy future for years and years ahead. 

2. When it comes to staying healthy, what comes naturally to you and what things require more effort?

Dance and cardio sport come natural. Anything like a fitness class or group activities is so fun and easy.
But taking time to lift weight and set gym time aside can be hard with my schedule since my daily lifestyle includes so much cardio activity. 

3. I know you bounce back and forth between east coast and west coast, does your self-care routine change from coast to coast? How do you stay in your flow?

Yes it is harder for me set gym time when I am in NYC, because NYC can be so busy. But i set time to do at least 15-20 min of small workouts I can do on a mat, like leg lifts squats, push ups etc. 

4. How has life as a dancer and teacher influenced your mindset?

I want to be healthy not just for myself, but for the team I am working with and the dancers I do my best to inspire.

5. What are your fitness/wellness essentials?

Water! Lots and lots of water. Vitamins. A mat and rolling out those muscles. 
Also I spoil myself with a once a week message to get that blood flowing. 

6. How do you stay motivated through the ups and downs of life? 

My relationship with God has helped me in all areas. Especially loving myself and all life’s challenges. 

_____

Follow Shirlene:

@shirlenequigley

shirlenequigley.com

Philosophitness with Shona Vertue

Meet Shona Vertue - Fitness Guru, Author, Comedian, Feminist, Creator, Badass. I met this hilarious fitness phenom on a photoshoot a couple years ago. When you meet people who are as talented and generous as Vertue, it's hard not to become a super fan.

I really love how she mixes humor and education into fitness on her feed. Also, she touches on everything from hip hop to curly hair care to feminism which makes you want to just sit down for a coffee with her.

Her knowledge, honesty and hilarity are undeniable. So, sit down and take a minute to get to know her in this brief interview. And if you are not following her yet, you know what to do. 

1. What is your health and fitness philosophy?

I created the Vertue Method which is the culmination of my experience as a gymnast, dancer, yoga teacher and personal trainer. I truly believe that a healthy body is one that is both strong, agile and mobile.

I also passionaly believe that we should be aiming to exercise for reasons that go far beyond just the way we look (aesthetics) and that it’s so much more motivating and empowering to exercise for skill development. There are a 99 reasons to exercise and fatloss DOESN’T HAVE TO BE ONE OF THEM.

2. Is there a book, article, lecture, experience that has had a profound influence in shaping your life in some way?

OH EM GEE SO MANY (sorry for yelling). To me books are LIFE - I love to read, everything from relationship psychology to anatomy and physiology. I love to binge watch TED talks as well, and often the books I’ve read have come off the back of awesome lectures I’ve watched over time.

At the risk of sounding like a total hippie, I do feel like books find us at the time we need them the most. Here are top 5 books that have/are in the process of changing my life (in no particular order):

1. Atomic Habits (James Clear) 

2. Ego is the Enemy (Ryan Halliday)

3. Strong Curves (Bret Contreras)

4. Yoga Body, Mind and Spirit (Donna Farhi)

5. Love Factually (Laura Mucha) 

3. What have been your biggest challenge when it comes to living a healthy lifestyle? How have you tackled it?

I am lucky to enough to be able to say that these healthy habits were instilled in me from a very young age. Both my parents helped me to understand that Health and Fitness should (and is) an expression of self-respect. If I lose my health practices, I feel as though I am letting myself down. To me, nothing is more important than keeping my body and mind healthy because without those things I am going to struggle with everything else. 

4. Outside of fitness, what are some other things you are passionate about?

Psychology, Feminism and Racial Equality (and pizza and coffee). 

5. How do you take care of your mental health?

I think that exercise and living a healthy lifestyle helps, but not in all cases. Its for this reason that I make a conscious effort to set aside time for sessions with a qualified therapist. I also spend a lot of time reading psychological principles and theories and see how I may be reflecting/acting on them in my own life. Self development and self-awareness, I believe, are crutial for mental health.

6. What are your fitness and/or wellness essentials that you can not live without?

Honestly, I don’t have any. Obviously I love to have my apple watch and my comfy activewear - but I feel proud to say that I don’t NEED any of them and that fitness and health doesn’t take much to obtain and maintain. 

In saying that, I do love a heavy kettle bell and glute band for Vertue Method workouts. 

7. Tell me something surprising about your story …

You and I met on a photoshoot and it was love at first sight (well, at least for me, I’m not sure it was reciprocated). Because we live too far away from each other, I sadly can only get my Lauren Williams fix through the gram (sigh).

***

Follow Shona:

@shona_vertue

www.shonavertue.com

Philosophitness with Damaris Lewis

Meet Damaris Lewis - Model, Dancer, Actress, Philanthropist, Entrepreneur, Super Hero. Damaris and I met on set for an epic Nike sports bra Campaign a couple years ago, so I got to experience her magic up close and personal. She's got energy and legs for days! 

From being a dancer and muse for Prince, to modeling campaigns with companies like L'Oreal and YSL, to acting in the award winning BlackkKlansman, her career is layered, inspiring and physically demanding on multiple levels. 

On top of it all she puts time and love into giving back to the kids through organizations like the Garden of Dreams, Project Sunshine and Boys & Girls Club of America. AND she's launching her own wellness platform!

This interview is just a snapshot. Check out her IG + her new platform (links below). Enjoy!

1.  What is your health and fitness philosophy?

My health and fitness philosophy is When you Illuminate the mind, you illuminate the body. 

2. What has been your biggest challenge when it comes to living a healthy lifestyle? How have you tackled that?

My biggest challenge when it comes to living a healthy lifestyle has been consistency. It often feels like everyday there is a new super food, or a new workout or stretch that can change my life for the better- I often try to try them all, instead of just trusting that the path I am on will bring what is needed. Tackling that for me always comes when I put my phone down. Once I give up comparison it's just my mind and I. Works every time. 

3. Do you still train the way you did when you were dancing professionally? What has changed, what has stayed the same? 

I train nothing like I did when I was dancing professionally. I'm currently assessing the misalignment that was caused from years of dancing on concrete and in heels, and not stretching properly after (A reason why I stay away from mass dance workouts until I find one that does a long and effective post stretch). I take class every few weeks, but usually get back into it on a higher level in the summer months when my body does not have to fight as hard against the cold elements post class. My awareness has stayed the same, even heightened. Even though I am not in a class I am doing what is necessary to stay in shape. Currently that is walking on the treadmill, trips to my trainer of 11 years, Marc Gordon, and yoga here and there for a good stretch. 

4. What has been your greatest life lesson to date?

My greatest life lesson to date has been to slow down. In the 12th grade, I won the award for class clown, and my dance teacher, Nathan Trice, gave me a book about Zen. My journey began there. 

5. What are your fitness and/or wellness essentials you can not live without?

My fitness essential i cannot live without is my gaiam foot roller ball. After I do a workout or take off my shoes I always roll. My nervous system thanks me. My wellness essential that I can't live without currently is the juicy bamboo cleansing cloths from Kaia Naturals. They smell so divine that I use them all the time. Post workout, on the plane, to take off my makeup. And the best part is they are biodegradable! 

6. What are your current fitness + life goals? 

My current fitness and life goal is to give more attention to my feet. I have been modeling for 14 years, dancing since I was 7 years old, and have never really concentrated on my feet though they have thousands of nerve endings (or beginnings). I feel so much better when my feet are taken care of from my brain to my entire body especially after years in heels that don't always fit and classes that aren't always light on the toes. 

7. Tell me about the wellness platform that you are building. What is the message you want to send out to the world?

I am currently building a platform named Siram Wellness. Siram means to water or to flush. Which is how I look at healthy living. A constant flush. I am a very big advocate for slowing down, and adding moments of relaxation to our everyday life. And I realize the term wellness is beginning to look like something instead of feel like something when you look at the wellness industry. So creating a space for everyone to be able to enjoy and learn about tranquility no matter your wealth, wellness background, or how you look. 

***

Follow Damaris:

@damarislewis

siramwellness.com

http://damarislewis.com