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To the multi-hyphenates, freelancers, and non-9-5-ers: this one is definitely going to give you an extra boost today. Patrick Thornton runs his own Professional Writing & Editing Services business, while also writing for publications like Ranker, and working as managing editor of Ghost Proposal. Since beginning undergrad as an arts administration major, to realizing additional passions in the writing space and getting his MFA, Patrick is an incredible example of being open to opportunities and letting his path go its own unique way. By following his heart, he has created a world for himself filled with utilizing his skills and passions in various ways, helping others along the way. In addition to his writing and editing work, his services include: creative content, SEO, grant proposals, resume consultation. On his website, you can find writings about everything from Victorian era hygiene to paranormal activity to Judy Garland! From his first encounter with a successful, well-known author who told him, “nobody really knows if they’re any good,” he knew to take risks and go for it-- and it has worked out indeed! As he emphasizes, it takes courage, self-awareness, and vulnerability. In this episode, you will see how Patrick is a prime example of making a successful career out of following this guidance! Instagram @_patrickevan www.patrickthornton.com 
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Welcome back to Some (More) Good News! S.2 Ep.4 I have been a part of the New York Foundling’s junior board for about eight years now, and this is how I crossed paths with today’s guest, Travis Welcome. He is one of THE most passionate people I’ve ever met, the embodiment of living to help the world become a better place. Travis is the Senior Director of Programs & Innovation at Change for Kids. Prior, he was with Mott Haven Academy and The Felix Organization, and volunteers many hours with organizations including the New York Foundling. With all the students he encounters, he strives to ensure that “each and every one of them has the ultimate world to succeed”. Travis goes on to say, “One idea and the right resources— anything’s possible”. You are not going to want to miss hearing from this inspiring man! Find more: @felixorganization @changeforkids @thenyfoundling Facebook & LinkedIn: Travis Welcome   Universities dealing with the struggles of covid-19 in a show about good news? Yes, because wait until you hear about the teamwork, creativity, and, most of all, care that has gone into this past year. And that window into the hope and love Butler and other colleges have shown was just a bonus on top of my chat with Meg--a person who is the embodiment of finding ways to make a difference every single day through her work and relationships. Meg Haggerty is the Director of New Student & Family Programs at Butler University in Indianapolis, IN. So many emotions by the end of this interview. Teamwork to create unique solutions for keeping students learning and engaged throughout a growing pandemic, the mental health impact on all, and to hear how Meg and her team have been striving to engage students and find solutions to help them their physical and mental health. The care (there’s that word again!) Meg shows for each and every person she encounters is so apparent, and she does such a beautiful job illustrating her journey and growth through Butler University, under the umbrella of always being ready to help others. As Meg says, you never know how much of an impact being you, your unique self, will have on others--and yourself. And, to highlight Meg’s favorite quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel,” by Maya Angelou. People need people, and Meg is a fantastic example of going the extra mile to make a positive impact in the day-to-day, throughout a pandemic, within her work environment, and in her family. Enjoy. Follow @positively_kate for more GOOD NEWS! S.2 Ep.2 We need extra good news. I’ve been saying that since we started last March, but now there is the added layer of cold winter...so yes, we need extra good news. In trying to do my part in keeping spirits inspired and happy, 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!) Episode 2 takes us to Lily Kirchner, from Chippewa Falls, WI, where she has recently founded Light For Autism Corp., a nonprofit dedicated to bringing awareness and advocacy to autism and early intervention, and to "provide funding for services, resources, and extra curricular activities to individuals who do not qualify under insurance, educational, and waiver guidelines". Lily and her husband, Bryan, are parents to two wonderful boys, Jim and Will, both diagnosed with autism. They are forces for good in this world: showing nothing but love, and working hard to help their boys and many others. If autism is new to you, here is a definition from Autism Speaks: "Autism spectrum disorder (ASD), refers to a broad range of conditions characterized by challenges with social skills, repetitive behaviors, speech and nonverbal communication. According to the Centers for Disease Control, autism affects an estimated 1 in 54 children in the United States today." Lily is a light of hope and an amazing example of putting one's challenges into action for good! www.lightforautism.com Instagram: @lightforautismcorp Season one of S(M)GN may be found here. New episodes released each Friday. Have stories of following your passion you know would inspire others? Reach out! We need all the good news :) ~Kate Cherichello
Brain busy? Thoughts nonstop? Mind spinning? Feeling anxious? Take a deep breath, turn on the video below, and calm down the body and mind for sleep...  As most of you reading this know, I love quotes and love sharing them. But I realized it's been a while since I've done a post here devoted to the fabulous images I have found over time and saved... What good are they doing sitting in a file on my computer? Let us let the #goodvibes out! Disclaimer, these are not my works, but they certainly deserve to be shared! Which is your favorite? Share on insta and tag @be.bykate for a shout-out ;) Read, breathe, be inspired:
You never know the path a meeting will take...
Years and years ago, I was in a crowded audition room with a girl who had just moved to NYC. We started talking and saw each other at various auditions over the years. Skip to 2020, and she has started a podcast with a fabulous newsletter attached called The Luxury of Self Care. She has been delivering inspirational and practical episodes, with wonderful reminders and tricks to add self care into our every day-- because we can't take care of others until we take care of ourselves. When Ahnastasia asked me to be a guest, I of course said yes without hesitation. We had a great chat about how to take steps to become a healthier you in mind and body, and, as I harp on over and over, how EVERY BIT COUNTS! Hope you enjoy this episode while taking a walk around the block or taking some deep breaths with a cup of herbal tea in-hand...
This is one of my favorite 80s playlists....One my barre classes requested often!
Hope you enjoy, and let me know what some of YOUR favorite high-ponytail-and-neon-clothing beats are...they may show up in a future playlist! Yesterday I was interviewed for a podcast. It was a great experience, and I was honored to be asked. We talked a lot about small, daily changes we all can make to work toward and healthier, happier life. But something in there got me thinking… Well, I suppose I’ve thought about this quite a bit lately, but hearing it spoken out loud by my interviewer brought it to the front of my mind. She mentioned people wanting to look past 2020, to forget it, to not think about it as we move into 2021. She’s right-- I’ve heard these mumblings often lately. I just don’t think this is the right way to go about it, however. “What does not kill us makes us stronger” “Learn from your past” “Experience is the teacher of all things." I mean, people have been saying it for centuries-- ‘good’ or ‘bad’, every experience is that, an experience. And while they all are not pleasant ones, there are often takeaways to bring with us. 2020 has been terrible in a lot of ways. Lives lost, jobs lost, incomes lost, our world as social beings pulled apart, missed occasions and celebrations, the list goes on. None of this is to be diminished in its importance and severity, not at all. I just want to be sure we look back at how we have grown and what *light* has shown, as well. This is one of those times I like to pull out a pen and paper. Go ahead, the blog post will be here when you get back. Got it? Okay, so now write any and all positives you can think of that have occurred since March. Need some ideas? Well here is my partial list: -QTWJT aka quality time with Jeff Tente -Gratitude in being able to see my parents when so many I know couldn’t -Cleaning and organizing parents’ basement -Walks because I wanted to walk, not because I was running to 10 commitments per day -Technology allowing me to teach and train virtually, film projects, and take classes -Helping some local restaurants getting take-out -Saving money not having events to attend -Time to write for myself -Time to read -Reading the news every morning (that’s never happened before) -Researching so much into the entertainment industry -Calls that hadn’t happened in prior years with my college friends scattered about the country -More opportunities thanks to lessened schedules to visit some friends I’d not gotten the chance to spend as much time with over the years. Backyard or rooftop distanced meet-ups. -Connecting with people through teaching Pilates online -Becoming a better runner with gyms closed -Having the time to stretch and foam roll and take care of my body better -Getting to really enjoy the Christmas decor since I’m in the apartment all the time (lol) Have any *bright spots* you’d like to share? Comment below. And my challenge to you this week is to be a reminder to others of the good in the year...share a virtual smile, send a card, share a story of hope… <3 Kate  "The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power." -Harvard Health "Grateful people are much more likely to report physical and mental vigor (Happier Human, 2018)." Yep, there are studies done about gratitude. Quite a lot, it turns out. The one above, from PositivePsychology.com, seems fairly obvious upon reading, but how often do we actually think about the benefits of simply being thankful? And if you do think about this often, then kudos to you! And if not, kudos to you for reading this and being tuned into the benefits! I love the title of this study from Berkeley: "How Gratitude Changes You and Your Brain". This study took nearly 300 people who were about to begin counseling, the majority of whom were going for issues relating to anxiety and depression. Randomly dividing into three groups, one just went to counseling, one was told to write in detail about their negative experiences, and the third was assigned to write letters of gratitude to another person each week. "What did we find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. " When I write down a list of what I am thankful for, how can I not feel brighter and more content after? In addition, when I randomly write someone a letter, I am filled with happy feelings. Have you experienced this? Or receiving mail from a friend, which fills me with happy gratitude, too. Or complimenting a stranger-- suddenly I have a smile on my face and feel a lightness as I walk away. Two recurring themes to note: One is that a practice of gratitude takes time to reap all the positive effects, and that it does indeed leave a lasting positive effect on the brain. So how are you practicing gratitude today, this week, this month? I'm sure you have many ways you can think of yourself, but here are some ideas if your brain needs some storming: -write a thank you note to a friend -look in the eyes of the cashier and say a warm thank you -order from a small business on etsy and express your thanks in the 'note to seller' box -write down a list of 'what I am grateful for' -make a Joy Jar, writing down things that make you happy on slips of paper, put them into the jar, & pull one out when you need a smile -hug a person in your household & thank that person for being there through this crazy time -email an old professor or teacher to say something made you think of him or her, with a thank you for what you have learned -find a gratitude phrase, write it out, place it next to your bed so as to start your day with gratitude -follow my copy of Oprah & mentally say 'thank you' as soon as you open your eyes in the morning I'm thankful for you reading this and spreading the love! Kate Stating the obvious too much to say there's an extra layer (or 10) of stress throughout the country this year?? There are many ways to help combat stress. Let's talk about one of them here: BREATHING Sit tall. Place your hands around the base of you ribs. Exhale all the air you can. As you slowly count to 8, inhale, feeling your hands being pushed outward by your rib cage as you do so. You sit taller still. Then just as slowly, exhale the air back out. Do it again. Do it one more time. Relax. How do you feel? If you say even 2% better than you did one minute ago, I'll be happy! I am fascinated by what breathing can do to calm us and energize us. (Not the energy that comes from a 'fight or flight' feeling, but the healthy energy of being ready to seize the day!) Many experts have variations on breathing patterns to put into practice to calm the body (specifically, calm the parasympathetic nervous system), and it comes down to not the exact number of counts you inhale or exhale, but that you are mindfully slowing and controlling your breath. For example, the above exercise in breathing. Maybe 8 counts felt too much for now? Start with counting to 4 slowly. Want to add another layer? Hold your breath after the inhale for 4-8 counts. Today I took a gyrokinesis class for the first time. Talk about getting the body's natural energy stores going through breath. That is the basis of this technique. Granted, any movement of the body helps to get the blood flowing, sending oxygen, increasing endorphins...but what I find neat about gyrokinesis is, well let's just give you the definition right from the source: "is a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion, and creating functional strength through rhythmic, flowing movement sequences." Sleep: Oh sleep. Stress goes up, sleep seems to goes down. Try the aforementioned breathing exercises as you are lying down in bed to help calm the body and mind. Google can give you a plethora of versions. Again, it comes back to slow and controlled breathing. One last thing-- This was too timely not to share. A friend through the entertainment industry has created a podcast called The Luxury of Self-Care. In a recent post, she wrote the following: Ataraxia (n) A state of freedom from emotional disturbance and anxiety; tranquility. Doesn't that just have the most delightful ring to it? Let us all keep taking steps in the direction of ataraxia. Today, that's to slow down our breathing and calm the body. Let me know how it goes for you :) Kate   "There'll be days like this, my mama said."
You know the song? When I'm having a sort of a 'blah' day, I think of this line...It makes me feel a bit better. We all have 'days', we do...Not talking major issues, just those days when you feel a bit blue. Even the most motivated people we can think of don't always feel like being productive and 'on' every single day. But if we keep our mind on our goals, as well as remind ourselves of what helps us out of 'those days', it can do wonders. Below is a tale of a day like that. I got out to run today. Well, this evening. It took hours to get myself to commit to that. I just wanted to lie down, or to eat a bad of chips... But you know, I find both of those things are sweeter after I've accomplished some things ;) What's more, usually once this body gets moving, the tiredness & food cravings dissipate... Now don't go thinking I ran a marathon...'All' I did was tell myself to get out there, rain & fatigue & all, and run for 15 minutes. Just 15 minutes! 15 minutes for ME. What does it really come down to, especially when people are just starting this health journey? Is it the specifics of the workouts? Not so much(!). What it really comes down to is JUST GETTING STARTED. Each day, making positive choices that will continue to lead us on a healthier path. Once that is routine and feels a part of our schedule, then we can hone in on more specifics. But if we are not moving our bodies because A. we are having trouble convincing ourselves to move at all, or B. we are paralyzed by the idea that we have to do an hour/a spin class/a HIIT workout/something major, then we can fall into the trap of doing nothing at all. Please don't! Do ANYTHING! As long as it is safe, of course. Just move. Dance around the room, walk, find some stairs and go up and down while listening to a podcast, run for 'just' a few minutes.... And does that 'blah' day start to feel a bit better? It was raining. It was cold. But wow do I feel better now! (And, made it to 16 minutes ;) ) No matter what 'level' you are in your fitness, physical or mental, we all have days that are more challenging than others. Today was one of those days for me. But the mental aspect of getting out that door combined with the endorphin increase of moving turned the day around. And now I sit and write this to you, hoping that it might inspire someone out there in some way... Small steps lead to big changes!! Take a step today. Maybe you took the stairs. Maybe you took a 20-min nap. Maybe you are headed out to an evening walk with your dog. Maybe you are making a healthy dinner instead of pizza. #EVERYBITCOUNTS Take a step, and be proud of yourself for doing it! Please share your steps in the comments--they deserve to be celebrated!
Because we REALLY need some good news.
And it's out there. It is! We just might have to look a little bit harder at times... Join me along the Hudson River in October 2020 in Manhattan: I love finding healthy snack gems while in various grocery stores and specialty shops. Thought it was about time I shared some with you! And while we are here, do leave a comment if you have other favorites I missed! Always appreciate getting new ideas! There will be some repeats here from my prior post on healthy eats on-the-go and more added in. Decided to go give you a visual as well and went to Whole Foods and Duane Reade this morning! Here we go:
-Trail mix Raw almonds, walnuts, pumpkin seeds, raisins, dried fruit (no sugar added!) -Protein bars What to look for: ingredients that 'make sense' aka real food, no chemicals or 'fake' sugars, etc. High protein count. Low sugar. Aware of calorie content as it plays into your full day (some protein bars can be 250 calories +!) Great options: -RX Bars The best bar around I have found. Some complain of the texture getting caught in teeth. I say, worth it. Lol. But your call ;) I also like breaking it up into small pieces and mixing it with a bowl of fruit....like a portable granola in a way.... -KIND Bars - the low sugar options Yes, even in one 'type' of bar, the range can be wide. Some have 5g of sugar, some have 16g. Make wise choices. -As you see in the video, there are so many coming out on the market, I know I am missing some! To reiterate and add a few other points, look for: no soy, lower sugar, higher protein, real ingredients, and what the overall calorie content is. -Gluten Free Bites (The prep-in-advance version is making these on your own, super easy!) I had these with me on my wedding day, as they are easy on the stomach, a sensible set of ingredients mixing energy-boosting qualities, and easy to pop in my mouth when my blood sugar starting going low. Definitely helped on the long but incredible day! -Protein Shakes While I hesitate to get smoothies from smoothie shops because I don't know all the ingredients, some do indeed post the details. Note sugar, protein, etc. Great grocery store finds: -Koia Wow this brand is my new favorite find. While they utilize monk fruit, a sweetener that does not really contain sugar, my research so far has found this to be better and quite frankly fine, -Orgain Organic Check labels as some have higher fat and sugar content than others -Owyn Same as above. This is my other favorite in actuality! -Fruit Bananas, apples, oranges, so many on-the-go options! -Grocery store to-go sections From hard-boiled eggs to healthy salads to plain grilled chicken, see what you can find. General helpers:
What are your fav snacks on-the-go?? Comment below! Keep moving with this six-minute upper body attack! Want arms that are long & lean, strong & toned? Add this to your cardio (& healthy eating) 2-3x per week If you missed the first post, let's bring you up to date: (Otherwise, scroll down:) ) This post is part of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Squats: What, How, WhyA basic squat is shown in the beginning of the video below. To simplify, a squat can be thought of as 'sit in a chair and stand back up'. (Properly. of course...I'll get there in a sec.) In the video, you see that my feet are about hip or shoulder width apart, I sit back, sending the hips and butt back towards the wall behind me, while making sure that my knees stay behind my toes while doing this (yes there is a variation where the knees can be forward more, but that is an advanced variation to utilize only sometimes, and I won't get into all that here, not needed!). I think to myself, 'butt back' and 'weight in my heels'. A good test is, at the bottom of the motion (the lowest point), see if you can lift your toes. If you can, chances are strong you have your weight in the proper place from the hips down. The upper body: you want to engage your core while doing this exercise, so think about contracting through the abs and keeping your back long (aka straight back not rounded back). Neck also in alignment, aka no chins lifting toward the ceiling. NB: This post keeps the exercises to bodyweight only, but there are plenty of variations utilizing weights, too! As you stand back up, give a squeeze to your glutes (butt muscles) while moving. The glutes want to get a workout here, so make sure they do! The quads aren't the only ones that should be working, ensure the back of the legs and glutes are as well, and a very helpful way, in addition to making sure your form is on point with each rep, is to engage the glutes as you go to stand back up. Now after all these details, are you breathing? Mhmm, we MUST breathe. No holding your breath allowed around me (virtual or otherwise)! We do squats to work our quads (thighs), hips, glutes (butt), hamstrings, calves, and core. If you are just starting out, stick with this motion. If you are struggling to get the sense of getting your hips back far enough for the knees to stay behind the toes, work on sitting back onto an actual chair. Then when you go to stand up, do not push your knees forward as you do-- Instead, squeeze the butt, hinge forward slightly (straight back as you move the chest a bit forward), and stand. ^If you have been working out for some time but are finding your knees aggravate you or you aren't sure of form, do this version, too! The first video continues to show variations, the second one adding in advanced variations. Many work the same muscles, they are just of varying difficulties-- or in some, the same difficulty, just keeping things interesting for you. Standing wider vs standing narrower will have the muscles working in slightly different ways, so it is important to play with different widths (not TOO wide or narrow-- hips to just outside the shoulders). The one that is quite a bit different: In the plie (plee-ae) or sumo squat, my feet are turned out, and my back is completely vertical. As I bend at the knees, I make sure my knees press back to stay over the heels. So nice hinging forward or sticking the butt back. But, we do squeeze the butt as we stand up. In addition to the muscles worked in a 'regular' squat, you'll be giving extra emphasis to inner thighs and the hip region here. If you are very tight in the hips and inner thighs, this may be especially challenging. If you are unable to keep a strong form, skip this variation. There are other ways to work the lower body! Keeping these explanations in as much a vernacular as possible, but it is a lot of info! Again, holler with questions or send me videos of you practicing your squats with a big smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. This is the start of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Starting here with LUNGES. Before I go further, though, I must state-- One, I am going through the most common forms and most common instructions. There are indeed variations on these, and advanced athletes may do versions that may not look 'normal' that are still safe. For our purposes, though, there is no need to try a version that could result in injury, especially without a proper trainer at your side. Two, the standard disclaimer: I am not a doctor, and anything you try from these posts are at your own risk. I am sharing my experiences, but each person is recommended to consult with someone in person when they can. If something doesn't feel right, figure out why. Okay, here we go: What do lunges work? See the image below. I love this one, as it shows both the ACTIVE MUSCLES as well as the muscles that are the STABILIZERS. The active muscles are the ones normally pointed out when summarizing the benefits of the lunge-- in vernacular, the quads (this includes what we refer to as the hip flexors as well), the hamstrings, the core.  From: The Body Shop Gym What is the proper form for a basic lunge? -vertical spine -big step back with Right leg, keep Right foot from turning in or out as you dig the ball of the foot into the ground, heel high (be gentle when you step the foot back, no slamming into those toes!) -lower Right knee toward the ground, Keeping Left knee BEHIND Left toes -squeeze in the glutes and a tuck of the abs as you straighten the Right leg -repeat, lowering down and lifting up like an elevator (down and up, not forward and back) (NB: there is a version where the spine if hinged forward slightly, but the above is what I want you to focus on for 99 out of 100 times you'd be presented with a lunge variation.) In the video, I explain the LUNGE and give variations-- and no, I don't sound that sweet when leading a HIIT class, so enjoy it now ;-) Again, holler with questions or send me videos of you practicing lunges with a bit smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.  Not my usual post, but, like this one on virtual classes, felt it an important one.
We are all busy. Overworked, overwhelmed, all the things. Getting your health goals on track can add to the stressors. But isn’t getting healthier supposed to coincide with less stress?? Yes. It is. So why does it sometimes not feel that way? Without getting into the part we all already know-- our own self battling as though there were an angel on one shoulder and a devil on the other just trying to convince us of whether or not we should get off the couch-- there are stressors in not feeling like you are maximizing the time you are giving yourself to workout, stressors in not seeing results, stressors in feeling like you are hurting rather than helping your body, stressors in trying to figure out just what the heck you should do to begin with… It doesn’t have to be like that, and that is a huge benefit of utilizing a personal trainer. With a trainer, you have a coach in your corner helping you along the way. Do pro athletes dive into games on their own? No way. There are coaches and medical staff there to guide them along every step of the journey. Top executives in corporations hire coaches to help them better utilize time and decrease stress. Broadway dancers are amazing, but they have choreographers, dance captains, and physical therapists helping them fine tune, keeping a watch on their health, and making sure they are doing everything ‘right’. See where I am going with this? We don’t have to do this on our own, and in all sorts of industries and subject matters people have coaches and trainers, no matter their level. So instead of trying to figure out everything regarding your health and fitness on your own, you have an opportunity to ‘team up’ with a certified personal trainer whose purpose is to guide, educate, and motivate you, while keeping your overall health and goals in mind every moment. (NB: I am focusing on personal training here, but sometimes what a person needs most is a nutritionist, a therapist, or other medical professional.) Now take a deep breath, really deep....and let it out. Feel a bit better with the thought that you don’t have to try to become an expert on working out in your nonexistent spare time? Good :) Personal training is an investment, I know. But I would like you to think about the big picture: If you have a reputable, dedicated trainer, he or she will work with you to build a strong fitness foundation (or to build upon former knowledge), educate you on how to maximum your time efficiency while prioritizing safety over everything else, and set you on a course of success-- not just for this year, but with fundamentals that you can put into practice for your whole life. Who doesn’t want to be able to go out dancing when they are 85?? The best investment you can make is in yourself. You have a plethora of options in front of you for exercise at any given time: from classes to YouTube videos to whatever you recall from that one time you took an aerobics class in 1999. What makes having a personal trainer such a stronger option, however, is one, having your whole fitness program in mind at all times, two, safety, and three, meeting you where YOU are and going from there. A personal trainer notes if you have been working a muscle group too hard and may be breaking down the muscle too much. He or she will identify if you are missing a muscle group. In a class, an instructor may not know what you are doing outside that class nor notice if you are doing something wrong because either there are too many people in class to catch it or the instructor is not certified to pick out these details (the certifications for personal training and group fitness are both great, provided the program is indeed reputable, but they are different). While he or she is probably giving an awesome class, if you are not very sure of your own form and background, a lot can get missed in a class. A personal trainer will be focused just on you, and one worth their salt will ensure that every part of your body is working in the most healthful way possible. While classes may be cheaper, and some videos may be free, not having someone caring about your overall program and not having someone watching for safety and efficiency, you end up spending more in the long-term and seeing less results (wasting time, feeling confused at what to do when, potential short- or long-term injury, not having consistency...) I love classes and absolutely believe they are a great addition to a fitness program-- but it is important to have a base first, as well as noting how the class plays into your overarching health goals. Also, read this before taking virtual classes. Doing what you know or what you read in a magazine can also be beneficial, but not if your form is not keeping you safe and/or you are not keeping an eye on how each additional exercise plays into your overall goals. “Do rows to tone your back.” Well that is all you are doing, you will be unbalanced and without noting cardio and nutrition may lose no weight to then let those back muscles show through. See what I mean with honing in on only one or two things you read? A personal trainer with a strong background of both experience and credentials will shape your overall health. You want to be your best self, right? Don’t waste time, keep yourself safe, and reach your goals working with someone reputable in your corner. There are reputable out there, and it is your job to vet them. If you want to talk more about this in any way, reach out. Walking clears my mind and brings an element of calm. So let's have a walking episode this week as I take you through my hometown, sharing good news along the way! Where are my readers from? Do you get to visit your hometowns? What do you like most about where you grew up?
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