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"I don't have enough time to exercise." Do you have a few minutes at any point in your day?
​Let me rephrase: do you want to prioritize healthy lifestyle over some other things (scrolling, waking up 10 min earlier, not waiting in a long coffee line, fill in the blank...)? If you can find a few minutes here and there, then you do have time for a healthier you! What can we fit in less than 10 minutes? -Getting out the door, taking a walk, and coming back. -If you're in an apt or office, going down and up the stairs a few times. -Going out in your backyard and kicking a soccer ball around. -Putting on your three favoritepump-you-up songs, and dancing about. -Picking a few exercises, doing 30 sec of each of them a few times through. -Doing my 7 minute wake up video here. -Calm the body for sleep here. There are so many ways we can take steps in 10 min or less! What are your go-tos?
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​I shared something on Instagram today I wanted to be sure to share here as well--
You know when you are at the top of the day? I mean ‘top’ as in pinnacle, you got there, you are flying high, things are going your way. Then out of nowhere, the clouds open up, rain is falling, and you are sliding down the other side of the mountain. Whether it is something as simple as being on time for an appointment then suddenly being behind a tractor on a one-lane road en route, or if it is major...I'm not even going to go into the potential examples, I'm sure just thinking about them brings up enough anxiety! But what is so needed to remember in those times, the ‘raining’ times, is that the sun will indeed be back out. Sometimes we can push through the rain-- it’s just a little bit, it’s not too strong, and we can keep pushing until the sun arrives. Other times we need to find somewhere to wait a bit, observe but get out of the downfall...take a dose of self care rather than pushing and just getting soaked so to speak... then as it gets lighter or clears completely, we continue on. What’s that song Alexa seems to get onto every playlist recently? “Sunshine after the rain…†Or as my fav gal Annie says, “The sun’ll come out tomorrow.†These songs never say, “well here’s the rain, it is here to stay, it is never leaving, the end.†And they are onto something, aren’t they? Even when the rail is full-out hurricane, eventually, somehow some way, the sun will shine again. It may not be bright blue skies all day everyday, but it will be there peeking through somewhere…
Here’s to finding the sun behind the clouds,
Kate We spend a lot of time thinking about the work we need to do, are doing, or did... be it regarding working out, our jobs, or everything else in our lives. But do we think enough about rest? Today I felt so 'off'. Do you know those days? You're not sure if you're 'just' not motivated, or maybe you didn't sleep well, or maybe you're fighting something, or cue shrug emoji you're just not quite right...? I went through the checklist of possible reasons, but it just seemed that with the really busy schedule and general feeling of overwhelm that's been present recently had gotten to me, and my body was making it really clear that a day off was needed. But on paper it didn't look like that was needed...Sometimes it is beyond the physical exertion. Mental and emotional stressors, lack of good sleep, how we fuel our bodies-- there are so many more ways we get run down. Sometimes it is the physical, sometimes it is not, but the body knows when it needs a break and has various ways of making that known to us, if we are ready to listen. You are not a failure for not going 100% every single day. We need to refuel and recharge. We were not made to go at 100% all day every day. Even God took off Sunday! So I challenge you to work hard, but to also listen to your body. Is it telling you something? Today mine was "speaking to me" regarding working out, not in my normal cues of being super sore or about to fall asleep standing up, but rather a general "off" feeling. I tried to press forward but my body kept saying NOPE. So I finally I agreed, turned around from my destination, and walked along the water on this glorious day. Yes, I take days off! Body AND mind-- they each need their rest. How have you recognized the need for rest? If in regards to work and personal life, how do you create those pockets of time for rest? Would love to hear your thoughts. And if you don't feel like sharing, just promise me you'll check in with yourself and ask if your are ready to push or in need of a moment's rest :)  I know Deanna Giulietti thanks to sharing the stage in Jersey Boys. 1.3 million + others know her from @deannagiulietti on TikTok, where she spreads positive vibes to all who watch. From her hit “outfit of the day” videos, to engaging with fans, to dating stories, to being the A+ hype girl you need in your life, Deanna is there for you on social. She has worked insanely hard to build this community over the past year and a half, as well as continuing her career as a performer as well (hey, Six, we’ve got a queen for you!). Thanks to being vaccinated and in the same city, we were fortunate enough to be in person for this episode! It’s not a regular episode, either…Deanna’s great idea to leave some sparkly gift boxes throughout Central Park containing various notes of love and cheer helped create this week’s fun episode. Guest appearance by the fabulous Coleman Cummings as well! Find Deanna @deannagiulietti Or www.deannagiulietti.com We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, and helping others along the way. Have stories of good news you know should be shared? Send me a message ASAP. Follow @positively_kate for more and to reach out, and it would mean the world if you shared this episode with others!  This pandemic has been a time of a lot of changes. Many negative, but some positive. For performers, it was a full industry pause. But this gave performer Heidi Saldana an opportunity to finally address the physical pain she had been experiencing for years through shows, classes, and daily life. In her research, she came across the Egoscue Method. Used by pro athletes as well as people who may not have a physically active career but are in pain, Heidi has found it to change her life. She decided to not just keep this finding to herself, but to become an Egoscue Method Certified Postural Alignment Specialist to share this work to greatly decrease pain with others. She explains how she now understands “how resilient the body is and that when it is breaking down and there is pain or you are getting injured, that there's a reason, and there's also a way to walk it back-- get the body back to the alignment it’s meant to be in-- which allows it to be strong and allows it to take all that we ask of it”. Finding the root, then finding where the body deviated, and addressing from there. Additionally, we talk about the entertainment industry shutdown and how many people feel they haven’t just lost a job, but part of their identity. But, as Heidi notes she has learned, "You aren't what you do, you are who you are.” Let’s get that body in alignment so it can work to help you capitalize on being the most YOU you can be :) Reach out to Heidi at painfreewithheidi . com @heidifriese We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, and helping others along the way. Have stories of good news you know should be shared? Send me a message ASAP! Follow @positively_kate for more and to reach out!  Dr. Cindy Wong is a licensed acupuncturist, and she absolutely turned my world around after a concussion. It was night and day after Cindy treated me, and ever since then, as well as with multiple issues she has helped through since, I cannot recommend her and her practice more highly. Having had no knowledge of acupuncture prior to working with Cindy, mind was blown in learning of the power of healing through acupuncture. Cindy is someone who gets to help people feel better every day, and she is opening eyes to opportunities in healing beyond traditional ‘western’ medicine. Additionally in our conversation, Cindy offers some quick and needed reminders and breathing exercises to help calm down our bodies and minds. Heed her advice, folks! Yin & Tonic Acupuncture, which Cindy owns, states on their, “Dr. Cindy has always been a firm believer in ‘leaving no stone unturned’ in finding a treatment option that would allow a patient to return to their best selves,” and I know this from first-hand experience. You can find Cindy on LinkedIn at Dr. Cindy Wong, D.Ac., L.Ac. If you would like to schedule an acupuncture appointment or talk more with Cindy, head to acupuncture-newyork.com We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making the world better along the way. Have stories of good news you know should be shared? Send me a message ASAP!  30 minutes to crush it! Yes, 'only' 30 minutes, but wow are we going to work! Rock soundtrack to keep us going (if you look for this one on Insta, it was deleted due to the music, oops!) Enjoy, everything at your own risk, and let me know how it goes! This is a very short post on a rather long topic, but getting right to the point:   Overall, we want limit the inflammatory foods as much as possible, and increase the anti-inflammatory ones. (Notice that they correlate with foods in general considered ‘healthy’ & ‘unhealthy’) What we put in our bodies affect us in so many ways. The nutrition world is confusing, it is, but we can all try our best to take steps in the right direction. Try adding in/taking away a few on the lists to start 🥦🍅🍉🥑    Questions? Comments? Is this new news, or have you been paying attention to inflammation? Let me know!
I felt calmer and more centered after my chat with Kelly Wray. What an illuminating and inspiring conversation. And we didn't even get to the half of it. After listening, you must check out her website, where in addition to great resources and information on working with her, click on her About page. Her resilience through 18 schools before the age of 18, a fire destroying everything, marriage, divorce, career changes, and more is unreal. Here Kelly talks with me about her journey from NYC to Bali, discovering how to incorporate her passion for nutrition and healing the body through food into a career, and what it has been like to be a part of the Bali culture these past months (hint, they are a HAPPY people!). Additionally, she fills our conversation with actionable tips to becoming a more whole, calmer self. Follow Kelly: @kellyeswray www.kellywray.com We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, even if that means leaving behind a potentially more comfortable career path, and making the world better along the way. Have stories of good news you know should be shared? Send me a message ASAP! 
It's true, I love planks. I don't know how it came to be. But I do remember screaming in jazz class in college when our instructor used to make us hold them for what seemed like AGES. She'd ask us questions about what we were going to be doing that weekend and such to keep us going longer. Who knew then I'd play that same trick on my class participants just a few years later ;-)
You don't have to feel the same way I do about planks. But two things I must point out-- 1, see above. I used to despise them. and 2, our thoughts are very powerful so be aware of what perspective we're putting forth (that's a whole other post I'll get to soon!) regarding our dear planks. The more we tell ourselves they (or insert any exercise or task here) are awful, the more our whole being believes it. So even if you feel you can't quite bring yourself to change your self talk to 'I love planks', perhaps we can at least bring a more open and kind mindset, deal? <3 Why do I love planks? They hit a lot at once, and they don't agitate the neck or back like some other exercises might at times. In addition to your abs, you are building strength in your back and arms. It is such a great no-equipment-needed toner for that upper body. There are also so many variations, and that is the main reason I am writing here today. I did a series on Instagram @be.bykate, so I want to share it here, too. See below. But first, my quick ''plank checklist'': 
Would be thrilled to hear from you over on Instagram with how planks are going and any questions you may have!
Sending a hug, Kate Take the risk. That comes up multiple times in today’s episode with the singular Ben Houghton. His story is insanely inspiring. After seeming to land a dream job, his heart said that was not where he was meant to make an impact using his gifts. Taking an opportunity to teach in India for a few months, he left everything behind and followed this door to see where it would lead. Thinking it was a temporary thing, he did not expect it to change his trajectory completely, establishing the now worldwide Broadway for Arts Education. This astounding nonprofit seeks to bring quality and complete education to children who need it the most in India, Haiti, Galapagos, NYC, and more. As Ben states, just one example is that the children they’ve worked with in India have made more money in five years post-graduation than their parents made their entire lives. He also touches on how important #artseducation is in creating a well-rounded person: empathetic, confident, and with such a stronger set of skills in how to interact with others. I love his mantra, ‘Live in the orange.’ You need to hear him tell it, but know it encompasses taking risks, checking in with yourself, living outside of your comfort zone, going beyond ‘the green’ but not in ‘the red’. Be sure to check out their website and Instagram pages. So much great info, inspiring stories, and joy. For those of you in #NYC, I hope to see you at their silent disco on June 12th, where they are going to be closing down West 52nd St for a dance party for BAE. www.broadwayforartsed.org @broadwayforartsed Insta & TikTok We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, even if that means leaving behind a potentially more comfortable career path, and making the world better along the way. Have stories of good news you know should be shared? Send me a message ASAP!   Welcome to episode 11 of Some (More) Good News with Kate Cherichello! Life is about having fun and being happy, while helping others throughout it all-- That is one of my main takeaways from today’s passionate, heart-filled guest, Andrew Parks. An example of how one person can make a difference through their daily habits and awareness of what is going on in the world around them, Andrew shares his story of being an actor, teacher, advocate, and overall compassionate human (well he won’t say that last one outright, but I will!). He has followed his passions throughout his life, never having to take a job “just to pay the bills”, and that has led him to NYC with his family, where he is a bright light to all he encounters. For performers out there, this episode is filled with nuggets to affect positive change in your mindset and audition skills. For non-performers, these are lessons for many moments in life. (There’s also an incredible story about a female runner in Central Park who picks up trash as she runs that you have to hear…) Andrew also asks the tough questions and truly seeks to be a part of solutions. “We have to be advocates,” he states. He applauds all the people speaking out and working to better the entertainment industry and the world. There is a lot of change that still needs to come, we don’t know how/where/when, but we can all work each day to take steps in a better direction. Ask questions, share people’s stories, spark conversations...all of this and more in my conversation with Andrew Parks today. “We only get one shot at this. It’s one time through. And the people make the party...And being around people is important for all of us...Ultimately, we collaborate. We feed off of each other.” And as we all work to get back to a place where we can all be together again, let us be inspired by people like Andrew and ask the questions and make the positive changes we need to come out stronger and better than before. Follow Andrew Parks: agparks dot com @agparks We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. S(M)GN episodes released each Friday. Follow @positively_kate for more. And please share if you enjoyed this episode! Have stories of good news you know should be shared? Send me a message!  Get your Masters in meteorology and then go to Broadway. Maybe not the most common path, but when you have multiple passions, work hard, and take leaps of faith, the most wonderful things can happen. Today’s guest, Alvin Hough Jr., graduated grad school, then through an inspiring chain of events, is now associate music director at Tina: The Tina Turner Musical on Broadway, as well as a husband and father of two. Additionally, he is one of the founding members of MUSE: Musicians United for Social Equity. An organization in its infancy already helping others and affecting change in the musical theater community and beyond, “MUSE is committed to creating diversity within the music departments of the theatre industry by providing access, internships, mentorships, and support to historically marginalized people of color.” (from their website, link below). Alvin has a contagious enthusiasm for making the theater a more inclusive place and extending opportunities to those with limited resources. His resume is filled, and it got that way because of his dedication and hard work to his craft, as well as always showing respect to those around him. He emphasizes always doing your best--you never know who is watching. And that very thing led to him getting the call to be music director of Once on This Island on Broadway. Alvin’s chat is quotable, inspiring, and invigorating. Such a story of following your passions, embracing the adventure of the journey, and looking beyond yourself to help others. Alvin mentions multiple times the importance of sharing your knowledge and story-- being open-minded, connecting, and lifting up others. I am so excited for you to hear from Alvin. Afterward, be sure to check out MUSE and the strides they are making already-- from workshops to networking events to an online directory of artists and more. Thank you for what you do to bring goodness to the world, Alvin! Follow Alvin: alvinhoughjr.com @alivinhoughpiano MUSE: museonline.org @museonline_org We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. S(M)GN episodes released each Friday. Follow @positively_kate for more. And please share if you enjoyed this episode! Have stories of good news you know should be shared? Send me a message!  Warmer weather usually means more travel...even with covid hovering around us still, we have been finding ways to safely find adventures. Jeff and I are in Cape May right now. Thankfully both fully vaccinated, we have been able to stay away from crowds by being here in April, avoiding indoor restaurants, and finding a great Airbnb all to ourselves. Very grateful for the city escape! I hear from a lot of people that they lose out on keeping up their fitness while traveling due to “not having my gym there” or “not having enough time”. How about we fix that? Travel = relaxing. I hope, at least! But things that sometimes cast an unfortunate shadow over traveling: tummy troubles, feeling anxious, guilt over lack of exercise-- don’t have to be the case. Tips for keeping the health goals and ‘happy feels’ going while having a great trip: -Find accommodation within walking distance to various places. -Pack healthy snacks and/or i.d. grocery stores/markets nearby (+ save money!) You can find some of my go-tos here. -Google terms like ‘healthy restaurants’ or ‘local cafes’ and see what you may find off the beaten path with healthier and/or unique offerings. -Always have a bag/backpack big enough for a water bottle (or two) and a snack. Dehydration = cranky, low energy, and overall not-so-good. Additionally, salty restaurant foods and alcohol are dehydrators. Drink your water as often as possible. This is a huge helper while traveling (and every other day!). -Additionally, I find Nuun tablets to be life savers when out and about for long periods of time. Electrolyte tabs that you put in your water that help with energy levels and that ‘hangry’ feeling. -Make a treat out of your morning coffee or smoothie by walking to a small business (when plausible). We love doing this. An inexpensive way to change up the morning, explore, and shop local. -10 minutes first thing goes a long way: Don’t have time for a big workout? Do 10 minutes of something-- a yoga flow, some Pilates, jumping up and down, running around the block, anything! I recommend doing this first thing as the rest of the day can certainly end up going in any which way when on vacation. -If you could use a break from the rest of your travel companions (hey, it happens), check out local active options. Beach yoga, walking tours, hikes, a bootcamp class in a studio you can’t find near your home, etc. -Get your partner in on it. Who is traveling with you? Encourage each other to go for a long walk to explore, a run through the place you are visiting, or packing a soccer ball and kicking it around in a nearby park. Our favorite way to explore new places is on foot-- walk, run, or even bike! What tips do you have for staying well while traveling? Let me know by tagging me on Instagram @be.bykate I look forward to hearing about your adventures! Kate   Devoting one’s life to helping others is a most incredible feat. And it takes on a different level when the root of this decision comes from a personal tragedy. Today’s guest, Terrie Magro, had two healthy sons, both of whom were diagnosed with different cancers during childhood, one passing away just eight weeks after being diagnosed. Terrie and her husband Paul chose to honor their son’s legacy, creating the Michael Magro Foundation, to help other families going through similar experiences. I am absolutely honored she agreed to chat with me, and what her family has created is truly astounding. The Magro family is an incredible example of living the idea that anyone can make a difference if they try--and they go above and beyond. Listen to fill your heart, to find new ways to help your community, and to be inspired by this remarkable family. The Mission of the Michael Magro Foundation, from their website: - Better the lives of children with cancer, pediatric cancer survivors, and their families as well as other chronic pediatric illnesses by helping these families meet the complex issues of care. - Touch thousands of lives by educating patients, families, teachers, physicians, and communities about the intricacies of pediatric cancer care and long-term treatment effects - Enhance the health and well being of our pediatric patients through a family-centered approach. - Bring people together to raise funds and awareness for children with cancer and other chronic illnesses. You can find out more as well as donate to the Michael Magro Foundation here: michaelmagrofoundation.com Instagram: @michaelmagrofoundation We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following passions, even if that means leaving behind a potentially more comfortable career path, and helping others along the way. (Shout-out to #JohnKrasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Follow @positively_kate for more. Have stories of #goodnews you know should be shared? Send me a message!
There is so much to write about today’s guest that I have restarted this intro many times. You really just need to listen and hear and feel all the positive vibes yourself! Since first walking into his classroom at Broadway Dance Center here in NYC, I knew I would be a fan of Jim Cooney. He has an energy that is a rare mix of welcoming and energizing but also grounded and professional-- all of that at once. Beyond learning steps, he delves deep into your why, showing up for yourself, centering yourself, and so much more, while challenging his students with such a variety of styles of dance. While he is an incredible (and award-winning) choreographer and director, he goes further, with a strong business mindset and belief in the abilities of all those he encounters. He took these skills, as well as a clear passion for helping people strive toward their greatest potential, beyond the physical classroom/stage, creating Amplified Artists, a platform for artists with a mission to create abundance and a bountiful life. Jim tells me so much more about this platform, actionable tips regarding being clear on who you are, what you are presenting, the importance of keeping it simple, and that yes, we all absolutely should be embracing our unique, varied backgrounds. Jim Cooney: www.jimcooney.me/blog Instagram & Twitter: @jimcooneynyc “Amplified Artists is a membership community for those working in the performing arts. The mission is to create abundance in the type of art you make, but more importantly, to build a bountiful life. We do this by integrating our artistry with our money and health, which streamlines our efforts and creates a bigger, more fulfilling impact.” Find out more at www.AmplifiedArtists.life Jim's photos from his website, by @jjignotzphotography We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. (Shout-out to John Krasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Follow @positively_kate for more. Have stories of good news you know should be shared? Send me a message!  Wanted to write to you tonight after a day that...just didn’t feel super. Was it good? Definitely. The sun was shining, the weather was in the 60s, I was able to check items off the to-do list, etc. I am healthy and safe. But there were also elements overshadowing the good and trying to take the day in a downward spiral. Nothing life-altering, I just mean that kind of day where you wake up extra tired, you feel scattered, I ate poorly and constantly snacked, didn’t get the planned workout in, procrastinated… Ever have a day like that? But I am not writing to highlight this so much as to mention what I showed the world: If you are reading this right away, check my Instagram story. Daffodils, my smiling face (well smiling eyes and a mask), and a budding tree along the Hudson River. The excess snacking? No photos of food. The tired eyes? Nope. Social media is curated. Sure, some people like to show all sorts of aspects of their lives. We are all different people, and we all have varying thoughts on what to share. Some don’t share anything at all! Each individual gets to create his/her own public/friend-facing world. But it is hard to remember sometimes that that photo you see of the family in a ‘perfect’ setting with a ‘perfect’ pose is a moment that has been planned and directed. The flawless makeup-ed woman overlooking the beach isn’t telling you about the hours it took to make that look, nor what she sacrificed to get to that moment. The announcement of a friend’s huge business deal didn't just happen overnight, but what months or years of sweat and tears are we not seeing? It is important for our mental health to remember that social media is a way to share our lives, but it is thought out, filtered, captioned, planned, you can continue the list however you’d like. It is too easy to fall into the “her life looks so much better” trap, isn’t it? Just a reminder. We can all use those sometimes, right? Not a single human on this earth is perfect, or anywhere near. Technology is a blessing in many ways but also a detriment. The more we use those critical thinking skills we learned back in high school (well, at least the Phillipsburg High School English department loved to emphasize these skills that I did not realize would become such a part of my life…anyone else?), the more we are prepared for the deluge of content facing us everyday. One more tie-in to today: Since finding myself getting in my head with things this evening, I made the choice for the rest of the night to feel better than the earlier part of the day. We have a choice, and mindset is a powerful tool. I took a way-too-hot shower, did a face mask, put on my cutest and coziest pj pants, lit the lavender candle, and am writing to you :) Simple things-- but aren’t those the ones that make such a difference day-to-day? So if anyone is finding your day spiraling, I hope that you take a moment and see what the rest of the day could look like. Some changes are much easier than others, and some situations are indeed out of our control. But when you can change the outlook, do. It doesn’t have to be major. Cheers to candles and cozy pants with big band jazz playing along… Kate Annie Trinkle is the Founder and Executive Director of Animal Alliance . She took the risk in following her passion to help animals, leaving her corporate job in NYC, and ended up forming one of the largest private animal shelters in the state of New Jersey. She has an incredible team with her helping thousands of animals each year and says she has “the best job in the world”. I love her comments on creating a structure using your business sense, but then using your heart to lead you. And I was shocked to learn that she was once scared of dogs-- Talk about a turn of events! I was blessed to meet Annie through adopting Lucy back in 2002, then Linus a few years later. The two rescue dogs brought so much happiness to my family. We need all the good news we can get. In trying to do my part in keeping spirits inspired, S(M)GN is back. This time, with mini interviews about people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. (Shout-out to John Krasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Have stories of good news you know should be shared? Send me a message! @positively_kate |
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