Life Update: Post Retreat Reflections
GFT: Movement Regressions
GFT: Mind: Not Everything Is Yours to Carry
GFT Spirit: Nature Duh!
Nutrition Corner - Soups On!

Life Update: Post Retreat to YOU

As I’ve had a little time to come down from our Retreat to You weekend, I’ve been reflecting on the experience — and on what it’s like to create something as big and layered as a retreat with another person.

I’ve been thinking about it like building a house.

You start with a vision of what you want the finished house to look like. You make the plans, choose the materials, decide where everything is going to go, and try to think through all of the details. But once you actually start building, you realize there are things you simply couldn't have anticipated from the blueprint.

Building something with another person is a little like that. You each bring your own experiences, ideas, strengths and perspectives to the project. And sometimes, as you begin putting all of those pieces together, you learn things you couldn't have known when you first drew up the plans.

One of my biggest takeaways from this retreat was the value of going with the flow.

We had a schedule. We had plans. We had a beautiful vision for how the weekend would unfold.

And then… life happened.

The weather got colder than we anticipated, and after our challenging hike earlier in the day, we realized that having everyone hike up that steep, slippery hill in the dark for a nighttime fire simply wasn't the best idea.

So we changed the plan.

Instead of sitting around a fire, we had a dance party in the studio! And honestly? It ended up being one of my favorite parts of the weekend. We danced so much that we got HOT — so hot that eventually we had to go outside to cool down. And when we stepped outside, there they were…

The stars.

A sky full of them.

It was one of those moments that reminded me that sometimes the thing you didn't plan for ends up being better than the thing you did.

I think there is a lesson in that for life, too. We can have our plans, our expectations and our carefully constructed ideas about how something should go. But sometimes the invitation is to loosen our grip a little, pay attention to what is actually happening, and be willing to change course.

And that brings me to another piece of the retreat that gave me some clarity for the future: nourishment.

One of the things I love about retreats is the opportunity to be completely cared for for a few days. You don't have to think about what's for dinner, when you're going to squeeze in your workout, or what you need to pack for tomorrow. You get to simply be present.

I realized during this retreat that I need to be much more intentional about communicating what nourishment looks like for me — and what I want that experience to look like for my guests.

As a personal trainer, group fitness instructor and generally active human, I know that I need a substantial amount of protein to feel strong and energized. I aim for a minimum of 100 grams a day, and during the retreat I found myself hungry much of the time and didn't feel as well nourished as I would have liked.

And honestly, I take responsibility for that.

If I'm creating a retreat where nourishment is part of the experience, then I need to be very clear about what I need and what I want available for my guests.

That is one of the gifts of doing something for the first time: you get to learn from it. You discover what worked. You discover what you'd change. You discover the little details that matter more than you realized.

And just like building a house, each experience gives you a better blueprint for the next one.

One thing I know for sure is that I still love the idea of everyone being under one roof. That has always been one of my favorite parts of the retreats I've attended and created in the past.

There is something special about waking up in the same house, wandering into the kitchen in the morning, having coffee together, and letting connection happen naturally throughout the day. I'd love to bring even more of that feeling into future retreats — including having the chef stay in the house so that coffee can be started and breakfast can be cooking as everyone wakes up.

Because ultimately, that's what I want these retreats to feel like:

A place where you can exhale. A place where you are nourished. A place where you feel connected. And a place where, even when things don't go according to plan, something beautiful can still unfold.

stay tuned for the next opportunity to Retreat to You!

Good for the Body: Sometimes, Less Is More

What if making an exercise easier is actually how you get stronger?

We tend to think of progress as doing more—more weight, more reps, deeper range of motion, greater intensity. But sometimes your body needs the opposite.

Recently, my 82-year-old class regular, Chikako, returned to class after taking some time off to recover from an injury. Bending forward is still challenging, so instead of asking her body to reach the floor, we bring the earth closer to her. A chair gives her a higher target, we shorten her range of motion, and we slow things down.

These are called movement regressions—and they aren't a step backward. They're a way of meeting your body where it is today so you can rebuild strength, confidence, and trust in your movement.

And this isn't just something we use after an injury. Regressions can be incredibly useful for anyone learning a new movement, working around limitations, or simply having a day when their body needs a little less.

In this week's blog, I dive into why regressions matter and some of the simple ways you can modify an exercise without giving up the movement altogether.

I've also put together a quick video showing you some of my favorite ways to make common exercises more accessible.

👉 Read the full post + watch the video: [Movement Regressions]

Good for the Mind: Not Everything Is Yours to Carry

You can listen to someone without taking on what they think, feel, or believe.

Maybe some of you watched the video I posted on instagram the other day (if not here it is). It got me thinking about something that I think is incredibly good for the mind: Not everything someone says to you deserves your energy.

What happened was I was buying some groceries when the man in-front of me makes a comment about my purchase. “Kids these days are’t buying as much alcohol. “ My purchase contained a lunch sandwich, a bag of Fritos and some kombucha drink. It was lunch time so… one might assume, this purchase is for lunch thought it could be the oportune time for day drinking. Either way, I shrugged it off.

Then, maybe 15 minutes later, I’m out sitting in the sun enjoying my sandwich with my leggings rolled up to absorb the delightfully nourishing sun rays. Two older women walk by. They noticed me and I nodded a hello. Then they proceed to tell me to “Be careful, you don’t want to get burned on your toes.”

Those interactions reminded me of something: Not everything someone says to me deserves a response.

Because when someone says something to us, our brains can immediately go in analysis mode:

“Is that true?”
“Why would they say that?”
“What should I say back?”
“Do they think I'm a bad person?”
“Should I change something?”

And suddenly, someone else's five-second comment has taken up waaaaay to much energy in your brain.

I know this one personally,

I believe I first heard this idea on a podcast, and it really struck a chord with me because so much of my life has been spent on the defensive. I was a people pleaser. I was afraid that if I did something someone else didn't agree with, they might be disappointed in me, think differently of me, or—God forbid—abandon me. So I spent a lot of energy worrying about what other people thought. God forbid I have my own thoughts and opinions.

Anyway… that version of me has healed. Now I am allowed to make my own choices. I am allowed to buy what i want. I am allowed to have my own opinions. And apparently I am allowed to sit in the sunshine with my damn legs out in the sun without worrying about whether a stranger thinks I am going to burn my toes.

There was a lesson I heard from Rachel Hollisthat stuck with me: what other people think about you is not your business.

And honestly, there is a lot of freedom in that.

So what can we do?

We can hear someone's opinion without immediately making it a problem to solve.

We can pause and ask:

Is there useful information here?
Is this person someone whose opinion I actually value?
Is there something I need to address?
Or is this simply their perspective?

And sometimes the healthiest response is: “Interesting. That's how they see it.”

And then…move on.

Now, I’m not saying we should stop listening to other people altogether. There are absolutely times when other people's observations are valuable. Like when someone tells you that you have something in your teeth. Or that you have a piece of toilet paper stuck to the bottom of your shoe.

Please, for the love of God, listen to those people.

The skill isn't learning to ignore everyone. The skill is learning to discern rather than absorb.

You don't have to take every thought someone hands you.

You can listen without believing.

You can consider something without adopting it. You can disagree without defending yourself. And you can decide that something simply isn't yours to carry.

Because your mental space is valuable.

Be selective about what you let live there.

GFT Spirit: Get Outside Already

There is a part of me that thinks it is absolutely ridiculous that we have to be reminded that going outside is good for us.

Like...really, humans?

We need an infographic?

We need eight scientifically backed reasons?

We need someone to tell us that trees, sunlight, fresh air, movement, changing temperatures, water, dirt and being surrounded by other living things might actually be good for our brains and bodies?

COME ON.

We evolved outside.

And maybe it's time we remembered that.

I wrote more about why getting outside might be one of the simplest—and most overlooked—things we can do for our bodies, minds and spirits.

👉 Read “Get Outside Already” on the blog.

Nutrition Corner: Soup’s On

There is just something about a pot of soup simmering on the stove when the temperatures start to drop. It feels like a little invitation to slow down, get cozy, and nourish yourself from the inside out.

As we head into the colder months, I find myself making soup more and more. They’re warm and comforting, but they can also be an incredibly nourishing way to get a variety of whole foods into one meal—protein, vegetables, beans, lentils, whole grains, and plenty of herbs and spices.

I also love that soup is simple. Throw a bunch of good ingredients into a pot, let them simmer together, and somehow you end up with something that feels like you spent much more time in the kitchen than you actually did.

And soup is one of those foods that gets even better the next day, which makes it perfect for busy weeks. Make a big pot on Sunday and you've got an easy lunch or dinner waiting for you when life gets hectic.

So, as we settle into soup season, I've been cooking up some new favorites. I've gathered a few of them below—from hearty stews to cozy vegetable soups. Pick one to make this week, grab a blanket, and embrace the slower, cozier side of the season. ❤️