Fit Friday #1: Fears in Group Fitness

I’ve been teaching group fitness classes for nearly 8 years. In all of my time as an instructor, I’ve heard every. single. excuse. for people not getting to classes and enjoying the fabulous environment of a group exercise class.

I thought it would be fun to put all of them into one space, because — let’s be real: if one person makes an excuse (which I’m calling ‘fears’ today), someone else has the same fear/excuse. As someone who is super introverted, I had ALL of these fears before I shyly entered a Zumba Fitness class more than 10 years ago (and immediately walked to the back corner, away from the instructor).

Do any of these resonate?

  1. I don’t want to do the wrong thing. Oh my, I hear this one ALL the time! First, who cares? I have never taught a fitness class where everyone was on the same beat, doing the same thing, at the same time. Even ME! Maybe you go left when others go right, maybe you spend more time on a move than others, maybe you try a fun variation of a move. This is about YOU. Everyone who comes to a group fitness class is way more concerned about themselves than what you’re doing, trust me.
  2. I can’t ________. Fill in the blank — can’t dance, can’t jump, can’t do a push-up. Guess what? All people who come to classes are NEW at one point, and many of them “can’t” do these things at first, either. As a group fitness instructor, it is my job to help you make the workout your own. I love showing variations of moves, and I’ll even help you with a different move (very common during insanity classes) that works for you, if you find that the move we’re doing isn’t the best for you. Can’t is not in our vocabulary! We’ll find something together that you can do.
  3. I don’t have time. This is one of my favorites. I’m also guilty of proclaiming this. I’m training myself to instead say “that’s not a priority to me” and if I feel awful about that admission, I know that it’s not time I don’t have, it’s a confusion of priorities. Working out takes like 4% of your day if you spend an hour doing it. Looking at it this way, it’s miniscule in comparison to the rest of your day. Also, group fitness classes are offered at all times of the day. And the latest trend is maximizing the workout in a shorter amount of time (think HIIT workouts like insanity). So, 30 minutes and you can be done for the day. Thirty minutes! (check out the various class times I offer on the shore!)
  4. I’m way too tired. This is a tough one, at first. However, working out/engaging in exercise actually helps BOOST energy. And, the flow in a group fitness class practically doubles that energy. There’s nothing more awesome than a group of people killing it on the floor together. You’ll leave feeling challenged, refreshed, and ready to conquer the rest of your morning/day/evening.
  5. I’m not ‘fit enough’ to do that. Everyone starts at the beginning. As my yoga instructor reminded us recently, we are all beginners. Every day. How will you improve your fitness if you avoid the thing that will help you get there? I really believe that a group fitness/exercise atmosphere is the least intimidating way to get started. Everyone there wants to improve, and as I’ve found, everyone wants everyone else to rock the workout, too. And, even better, I’ve seen participants push each other, in a really healthy and encouraging way.

I’m here to help you find success with your workouts. Please, feel free to reach out if any of these ‘fears’ sound like you, and I’m happy to help encourage you!

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Coffee Talk Tuesday #38

Welcome to the weekly chat filled with coffee, wishes, stories, and dreams. Grab your cup!

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Hello from Sunny SoCal! I’m enjoying coffee on the porch before a busy conference day.

If we were having coffee together today, I’d say heyyyy from the west coast! And it would maybe be a virtual coffee date? I’m stoked to be in California for the week with Converge Consulting 2017. I’m here to learn ALL the things about higher ed marketing and plan to soak up all the strategy, interactive ideas, and solutions I can. And sunshine. It’s so sunny and lovely here, y’all. Also, the conference setting is amazing!

If we were having coffee together today, I’d tell you that we got a chance to hike at Joshua Tree National Park on President’s Day! I was suuuuper excited to learn that a National Park was close to my conference. After a 13-hour travel day (east coast to west coast travel is no joke), my legs were itching for some climbing and walking. I’ve never been to the desert before this trip, so I was very excited for the scenery. We saw a coyote and a small lizard, in addition to all the Joshua trees, PLUS we killed our quads and glutes with all the intense uphill walking. All around, a win!

If we were having coffee together today, I’d tell you that my time away from home does not mean time away from my #BBG workouts! I’ve already completed one resistance and one cardio workout, and my planner has me scheduled for ALL the workouts until we leave on Friday.

If we were having coffee together today, I’d tell you that I’m totally missing my workout crew, and can’t wait to get back on the floor with all of you! But California is pretty nice, guys… I’m posting some killer workouts on facebook, would LOVE for you to play along!

If we were having coffee together today, I’d tell you that I’ll be making a cameo appearance at Birthday Ball later this week. I wasn’t planning on going, but have been asked to help with a fun project! This will be (GULP) Bday Ball #13 for me…

What’s going on in your world this week?

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Coffee Talk Tuesday #37

Welcome to the weekly chat where I spill my guts and try not to spill my coffee. Looooove edition.

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flowers from the husband, my favorite coffee, and sweet Valentine cards from colleagues! #CATS

Happy Love Day! However you feel about the holiday today, let’s just all agree to love at least ONE person a little more. How about…yourself? #LoveYourself

I’m all about the self-lovin’ lately. I’ve started a fun habit of treating myself (#TreatYoSelf) to an iced coffee several times a week, AND a couple of weeks ago, I started a fun new tradition of taking myself out to lunch on Fridays – somewhere local. It gets me away from my desk, lets me splurge a little, and it’s a date I cannot miss. I’m lovin’ it!

If we were having coffee today (I like mine medium, iced, ONE shot of hazelnut, and ONE cream please), I’d tell you that this time next week, I’ll be reporting from CALIFORNIA WEEEEE! I’m so stoked to head to the west coast with the husband. And, as I’m prepping for my conference, I’m really excited about all the topics and networking with other creative higher ed types. As a new ‘office of one’ in communications, I’m lacking in like-minded support, so conferences really help with this.

If we were having coffee today, I’d tell you that the past two weeks of BBG workouts have been killer. And I Love it. Why did I start doing the Sweat with Kayla Bikini Body Guide workouts? I wanted something for me, an unbreakable date to have with myself. I’m so glad I chose this workout series — not only is it easy to follow (um, not the moves, those are delightfully challenging), but it’s been SO good at reminding me to add rehabilitation to my week. As I type this, I’m actually rolling my feet with a water bottle. lol. But really, it’s the best thing ever. Her cool downs and rehabilitation sections are much longer than I’d ever do on my own, but I think it’s been helping my body recover faster.

If we were having coffee today, I’d tell you that I had a really great, deep conversation with myself this weekend (don’t be alarmed, not like out loud, but just some quiet time where I reflected) and came to a pretty scary/awesome conclusion about a next step I’ve been stalling to take. Not ready to share just yet, but I promise you’ll get the full scoop soon. It’s exciting.

If we were having coffee today, I’d tell you that I’m working extra hard to accomplish things at work since I won’t be here. My to-do list needs a nap for sure. Send coffee! Or cookies! Mmm cookies.

Happy Love Day once again! I’m very excited for Cafe Sado tonight – husband is getting takeout and we’re going to delight in sweet, simple indulgence. And green curry chicken. Oh myyyyy!

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Coffee Talk Tuesday #36

Welcome to the weekly chat where I spill my guts and try not to spill my coffee!

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Large iced coffee and blueberry/spinach/banana/protein smoothie – it’s Tuesday yo.

If we were having coffee together this week, I’d tell you that I’m one busy bee. The next couple of weeks will be filled with lots of daily to-dos. My job, working in communications, keeps me on my toes — there’s always some form of communication to send to one of our audiences and this time of year is just extra busy. I love it — creating a to do list, and then crossing that shizz off the list. Makes me so giddy.

If we were having coffee together this week, I’d tell you that we’re at 12 days until we leave for Cali! I’m going for a conference (Converge Consulting, in case you’re a communications nerd??), and Johnny is coming with me! The conference is in Palm Springs. We’re flying to LA and I can’t wait to share some of my favorite west coast places with my love!

If we were having coffee together this week, I’d tell you that we had SUCH a blast this past Saturday at the Dance with the Stars Gala! This was my fourth year participating in this awesome fundraiser event, and possibly one of my favorite groups of dancers/dances?! We, as a group, raised more money than EVER before (in the entire span of the event). And it was sweet icing on the cake to take home the Judge’s Award for our dance! We worked so hard and I had such a fun time creating the choreography for our song “A Little Party Never Killed Nobody/All We Got.” Did you see our crazy trick at the end?! #HardWork Here’s the live version and one of our dress rehearsal versions.

If we were having coffee together this week, I’d tell you that I’m rolling right through the BBG/Bikini Body Guide workouts. I’m officially on week 5 and the workouts keep getting more challenging, which is a great thing. The resistance workouts are divided into three categories: arms/abs, legs, and full body. I usually do legs early in the week, then arms, then full body. I’ve done them three days in a row before, but I prefer to have a day in between each resistance workout. I loooove feeling sore after a workout (not every workout, it’s nice to have some rehabilitation and recovery worked into this program) and I haven’t felt this way in a long time. I’m at the point where I’m noticing changes in my body – feeling stronger, tighter, and less ‘fluffy’ and can’t wait to see where I am in the coming weeks.

If we were having coffee together this week, I’d tell you about my latest guilty pleasure. I’m a huuuuge PBS/Masterpiece fan and there was a mini-series that I got really into recently: The Secrets of the Six Wives. I love this stuff! This followed the six marriages of Henry VIII. You can watch the episodes for free on PBS! The host is probably one of my favorite hosts ever — she’s super cute and SUPER into this stuff. (Um, while you’re there, check out Victoria, my other new guilty pleasure.)

If we were having coffee together this week, I’d tell you that I’m still rockin’ through teaching 10 classes a week. How do I do it (I literally get asked this question every day)? I’m working on a fun post, but basically: PLANNING AHEAD is my best friend. I don’t know where I’d be without my bullet journal, meal prepping, and my latest trick: bringing my entire week’s worth of workout clothes to my office (I have a pretty awesome closet in my office). I just grab and go.

That’s what’s up this week! What is going on in your world?

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Coffee Talk Tuesday #35

Welcome to the weekly chat where I spill my guts and try not to spill my coffee!

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Because Tuesdays should include an iced coffee AND a green monster/blueberry smoothie!

If we were having coffee this week, I’d tell you that this is THE WEEK!!! Dance with the Stars gala is on SATURDAY. Our months and months of practice will culminate in the ultimate performance this weekend. We’re doing our own dress rehearsal on Thursday, practicing at the space on Friday, and then it’s showtime. But guess what? There is still time to VOTE — $1 = 1 vote. Please vote for Team David & Aundra! Check out our latest practice video.

If we were having coffee this week, I’d tell you that it’s the first week of the full spring schedule, for teaching classes! We had just a few classes last week. Today is Triple Tuesday — I teach THREE beachbody live class formats on Tuesdays — Insanity Live, TurboKick Live, and PiYo Live. Woosh! Wednesday is also a triple day — Zumba, TurboKick Live, and Insanity Live. Here’s the full schedule! 

If we were having coffee this week, I’d tell you that I had jury duty last Thursday. The struggle, yo. The case was criminal, and was set for 15 days. 15!! I’m very glad I was not chosen (yes, yes, I know it’s a ‘privilege’ to serve), but even just spending the full day stuck in a courtroom was an experience. I’ve never served jury duty prior to this. I mostly sat in the courtroom for the selection process (which took the full day – 8:30 a.m. – 5:00 p.m.). While the judge is present, you can’t be reading, distracted, or talking. This is crazy in today’s world where we’re always connected to something. I remember thinking I would LOVE to have 16 and 17 year-olds experience this — it would certainly cause a scene!

If we were having coffee this week, I’d tell you that one of my go-to blogs for inspiration has been dead ON this week. I love Seth’s Blog – have you read it? He writes about the post-industrial revolution, the way ideas spread, marketing, quitting, leadership and most of all, changing everything. I get it delivered to my inbox daily and it’s one of the first things I read each day. Many days, I find myself nodding my head vigorously in agreement. I’ve had that experience twice already this week – first with Make believe problems and then again with Missed it by that much. I definitely have created some ‘make believe problems’ in my time (my mom called me imaginative because moms are nice like that) and it’s a good reminder to stop that business. And I’m in LOVE with the ‘Missed it by that much’ post because it’s a great reminder to march to the beat of your own drum. I’ve worked through a lot of it, but spent a lot of my early adult development in constant comparison of where I was vs. other ‘people like me.’ Bad, bad, bad. Everything happens at a different pace for each person, it’s easy to forget this but SO important to know.

Those are the updates this week! What’s happening in your world on this lovely Tuesday?

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Coffee Talk Tuesday #34

Welcome to the weekly chat where I spill my guts and try not to spill my coffee!

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Decided to get fancy for this week’s post. Eight-angled pose is the first balance I ‘nailed’ when I started my yoga practice.

If we were having coffee together this week, I’d tell you that I’m pumped for the start of classes in a NEW-to-me location. On Wednesday nights, I’ll lead back-to-back TurboKick Live and Insanity Live classes. This is cray, but I’m excited to see how this will change and build my teaching landscape.

If we were having coffee together this week, I’d tell you that I’ve already booked THREE private fitness events this spring, and I’m stoked to entertain more requests. I looooove customizing fitness classes to suit your needs, and working with you to create a fun fitness atmosphere. Interested in putting together something for your co-workers, squad, family, friends, bridal party? Email me at fitwithaundra@gmail.com.

If we were having coffee together this week, I’d tell you that I’m loving/killing/slaying the BBG workout by Kayla Itsines. I loooove having this handy app on my phone. I’m only using it for the Resistance and Rehabilitation workouts (I log my running as the cardio workout) but it’s so nice to have a plan to follow for ME, especially since I devote most of my fitness time to serving others through classes!

If we were having coffee together this week, I’d tell you that the countdown is ON for the Dance with the Stars gala. We rock the stage February 4 and would LOVE your support. Come see it LIVE (tickets here) or at the very least, share your support in the form of a donation. ANY amount helps support the Horizons program. We worked on a majorly awesome move this week/weekend, and I’ll tell you that my left pectoral muscle is SUPER sore. Dancing is harrrrrrdddd work, y’all. My muscles would LOVE your support.

Speaking of which, if you’re in the Chestertown area on Sunday, January 29, a few Zumba instructor friends are gathering to teach a 90-minute Zumbathon together, in support of Horizons! 100% of proceeds will benefit this awesome organization. More details here.

If we were having coffee together this week, I’d tell you that the countdown is also ON for my trip to California! I’m so stoked to go for the Converge Conference in February. California, here we cooommmmeeeee!

Hope you’re having a splendid week as well!!

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Coffee Talk Tuesday #33

Welcome to the weekly chat where I spill my guts and try not to spill my coffee.

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Today’s coffee brought to you by my LAST ortho check-up ever. Let’s hope for-ev-er. And Dunkin’.

If we were having coffee today, I’d tell you that it’s been an exciting week already (and it’s only Tuesday so wahoo). Lots of news to share, so grab that delicious cup of coffee and let’s go!

If we were having coffee today, I’d tell you that I’ve already ‘completed’ my first quarter goal of 2017 to start a class in a new-to-me location! I’m doing a double header (yikes) of TurboKick (5:30-6:15 p.m.) and Insanity (6:30-7:00 p.m.) at the KCPR Community Center on Wednesday nights starting next week. (First week classes are freeeeee, come try it out!)

If we were having coffee today, I’d tell you that I’ve been chosen as an ambassador for Nuun! I’m super excited for this new adventure. I first tried nuun products when I ran Ragnar in 2013. They’re amazeballs for aiding recovery and preventing dehydration, AND they jazz up water like whoa. Ideas are floating in my head about how to share these amazing products, and I can’t wait to network with the other ambassadors! #nuunlife nuun If we were having coffee today, I’d tell you that I’ve officially booked everything for my first Converge Conference – I’m really excited to do the admissions bootcamp and meet others who manage communications projects. This is where the magic happens! I love conferences and always come back refreshed and ready to tackle the world. I’m really excited, too, because Johnny is going to join me! He’s never been to Cali, and I can’t wait to show him some of my favorite places AND go on new adventures.

Speaking of tackling the ‘world,’ if we were having coffee today I’d talk to you about silence. Back in December, I earned a promotion at work (Director of Admissions Communications). It’s a position that I created for myself. I’ve been doing the work of the position for the past 4 years (in addition to being a supervisor and also managing a territory/counseling students), and now it’s official. I briefly mentioned this during one of our previous chats, but I’ve mostly been quiet about my promotion.

Why? I’m extremely cautious and I hate causing a scene and upsetting others. BUT. I’ve realized recently that all of that is complete crap. Who cares? I don’t like putting myself at the center of attention (and it’s not like I’m going to shout about my promotion from the rooftop), but seriously. This is kind of a big deal for me. I’ve presented this position to 1-2-3-of my supervisors/bosses and every time, I was told “keep doing great work, don’t slow down, this just isn’t your time.” And I kept doing the work. And creating more work for myself. What the hell? Now, I’m in the best position for myself, and I’m going to keep rocking it.

If we were having coffee today, I’d tell you that our Dance with the Stars practices continue to go well. We’re at the point now where we are adding polish and a few fun tricks to the mix. I’m extremely pleased with our progress and can’t wait to see everyone at the show! There are still some tickets available — this is seriously one of the MOST fun events in Kent County. Grab a ticket (and hey, while you’re there, a little VOTING wouldn’t hurt!!!).

If we were having coffee today, I’d tell you that we saw La La Land over the weekend, and MAN, I cannot stop singing the songs! I looooved this movie so much. The silliness, the bold and beautiful colors, costumes, the story line, the last TEN MINUTES (sob). This is worth seeing on the big screen.

If we were having coffee today, I’d tell you that the past few weeks of teaching 11+ fitness classes has been a whirlwind. I love teaching, and I try my best to accommodate everyone’s interests, timing, etc. but man I have to watch myself! Starting January 30, I’ll be teaching 10 classes (sometimes 11) a week, and sheesh. But I really do love it and it makes me SO happy to see people enjoy themselves, let loose, work HARD, and accomplish those goals. Have you seen the new class schedule? There are some changes…

If we were having coffee today, I’d tell you that this fitness instructor signed up for a workout to do on her own! It can be a challenge to squeeze in my own workouts, but I’m making it a priority this year. I don’t like feeling ‘fluffy’ and need to make resistance and hard-core strength workouts fit into my schedule. I’ve started using the BBG, or Bikini Body Guide, by Kayla Itsines. I love it already. The workouts are definitely challenging, and I can’t tell you how much I LOVE feeling spent afterwards. It’s such a nice balance with taking yoga classes and running. There is a planner in the app that I purchased, and you can track progress, water intake, the whole nine yards. I’ll share more as I continue to do this program!

I think that my coffee is almost empty, and it’s time to go teach another class (Triple Tuesdayyyyy what what). See you on the floor or for next week’s chat!

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Coffee Talk Tuesday #32

Welcome to the weekly chat where I spill my guts and try not to spill my coffee.

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Today’s coffee brought to you by ZOOMA.

Hold on, wait a minute. It’s definitely not Tuesday, right?! This is a special edition of Coffee Tuesday, I like to call it Coffee Wednesday. Triple Tuesday (join a class!) plus back-to-back work meetings left me like wait, what day is it? So here we are.

I have some SUPER exciting class updates, but I promised to share them via email first. Not on the class email list? Let’s fix that.

If we were having coffee today, I’d tell you that I’m actually very excited to gear up for half marathon training. It’s been awhile since I’ve run this distance but I’m ready to go. Know what would be awesomesauce? If you run with me! This is my hands-down, absolute FAVORITE race to run each year: ZOOMA Annapolis. It’s on Saturday, June 3 this year. There’s a 5k, a 10k, and a half marathon. Use the code Aundra2017 to get 10% off your total! Early morning runs have been going well, and we’re going to slowly increase the distance. Right, M? Slowly?! #DoNotKillMe

If we were having coffee today, I’d tell you that I loooove this time of year at fitness classes. I get to see new faces, and the return of ‘old faces’ who have renewed their interest and passion for fitness and a good workout. I see it as my job to keep class energy high, to keep people engaged, and to keep content fresh and interesting to get you motivated to go, go, go!

If we were having coffee today, I’d tell you that I’m one week into my ‘new job’ and boy, have I created a crazy mountain of work for myself. I’ve already been doing aspects of this job for the past 4 years, I finally just pushed really hard to make it official.

If we were having coffee today, I’d tell you that we are LESS THAN A MONTH away from the Dance with the Stars Gala! David and I are working very hard, and practices are going great. Did you see him ROCK those fast jive moves? We’d LOVE your official support. The link to purchase tickets and also to vote ($1 = 1 vote) is here. We want to raise ALL the money for Horizons of Kent & Queen Anne’s. Stay tuned for more video updates. Today’s practice is going to be HARD but so worth it to add jazzy elements to our dance.

Lots happening in this little world, but let’s hang right here. Can’t wait to see you in classes!

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Coffee Talk Tuesday #31

Welcome to the weekly chat where I spill my guts and try not to spill my coffee. 2017 edition.

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Today’s large Dunkin brought to me by not being sure if I said large accidentally or if the barista heard large/thought I needed a large vs. a medium. Hey, I’ll TAKE it.

Happy first Tuesday of 2017! Wow!!

If we were having coffee today, I’d tell you that I’m back at work after an 11-day hiatus. It’s SO nice to have real days off when the College is shut down — you don’t feel as compelled to check your email, you work if/when you want to, and you actually get a break/feel refreshed and ready to come back to it.

If we were having coffee today, I’d tell you that this Tuesday is no joke. I’m calling it Triple Tuesday — on Tuesdays, for the next few weeks, I’m teaching ALL the Beachbody formats in one day. We have Insanity Live, we have TurboKick Live, and we have PiYo Live. Shew!

If we were having coffee today, I’d tell you that we’re also almost exactly ONE MONTH away from Dance with the Stars! I’m so excited to take the stage again to raise funds for Horizons of Kent & Queen Annes. We’ve been practicing each week and working on doing a video a week — stay tuned to facebook for the next installment! In the meantime, we’d LOVE for you to donate to Team Bowderson. Every dollar is a vote, and we want to WIN BIG for Horizons.

If we were having coffee today, I’d tell you that my week is full of planning, colorful spreadsheets, data, and writing. All of the best elements! Oh, and I might be teaching 9 or so fitness classes, ya know.

If we were having coffee today, I’d tell you that I also have a new bullet journal (see above). I love getting a new one every 3-4 months, so I feel rejuvenated and ready for a new ‘season.’ This one is pink and scented.

What’s up in your world? Did you have a lovely holiday?

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Coffee Talk Tuesday #30

Welcome to the weekly chat where I spill my guts and try not to spill my coffee. That would be very sad.

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It’s the last Coffee Talk of 2016! I can’t believe it’s almost 2017. Another year!

If we were having coffee today, I’d tell you that I’m slowly packing up our Christmas decorations. We’re not in any rush — the past few years, we’ve been heading to various vacation destinations the day or two after Christmas, but this year, we’re staying put. It’s really nice to be here!

If we were having coffee today, I’d tell you that we get 11 days of vacation around the holidays – the College closes and we get this precious time. We have some plans this week – we want to clean the back room, the garage, we’re both getting re-certified in CPR/AED, we have some kitchen work we can do, and I’m planning on taking lots of hot yoga classes. It’s going to be a fabulous week!

If we were having coffee today, I’d tell you that I have a little break from teaching classes this week (super rare!), and I’m already gearing up for 3 very full weeks of teaching. Have you seen the winter schedule? I’ve added classes, including NEW ones – Peak Pose Workshop class on Thursdays at lunchtime (more details here) and a NEW Happy Hour Zumba class in Centreville on Fridays.

If we were having coffee today, I’d tell you that I’m super excited to go hiking on January 1! We’re participating in the #FirstDayHike program – first hike on the first day of the New Year. We’re heading to Harper’s Ferry for our first hike of 2017.

That’s what’s up in my universe this week! Hope you’re having a great last week of 2016.

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