Importance of Self Care

I talk a lot about self care to my clients, both personal and at Barrys.  It is vitally important to take care of yourself mentally and physically.  Recently I had the opportunity to have another voice in the fitness community share her same views about self care with me.  She put together a great piece that I am so excited to share with you!  Thanks Sheila!

Take Care of Yourself While Taking Care of Your Body

By Sheila Olson

Photo by Pixabay

Photo by Pixabay

Are you looking to increase your overall well-being? Then you’ve likely thought about how you could create a good fitness routine to help you get healthy and maintain a healthy weight. But how can you balance that with your overall goal of self-care? It just takes a little planning and goal-setting.

In our hectic world, self-care can often fall out of our daily routines. We have work, home and family responsibilities to juggle, so taking the time to care for ourselves is often last on the list. But you only have one life, and you only have one body. So you have to take care of it.

Plan it out

Start by planning your life. Look at your daily routine and find some extra time to add exercise. You may have to get up a little earlier in the morning or go to bed a little later. Maybe you can use your lunch break to squeeze in a quick walk or run, then eat at your desk.

Consider using a calendar to schedule your workouts. You probably already use some sort of calendar, so add exercise to it, as if it were your job (it actually is your job to maintain your health, right?)

Try yoga

Consider fitness routines that promote calm and relaxation, such as yoga. Yoga also incorporates ideas such as mindfulness to better focus our minds and bodies. While it does make your muscles cry out while holding that warrior pose, it also helps us focus on the one thing we’re doing at the time, instead of all the other stressors in our lives. Yoga also teaches us to let things go because there’s no use in forcing things to do what we want.

Find balance

If you’re in addiction recovery, fitness can be a healthy way to help you focus your energy. It can also benefit your brain by releasing dopamine and serotonin, the feel-good chemicals that give you what some call a “runner’s high.” It’s not really like being “high,” but it does make you feel good and puts you in a much better mood than you were before you began. A fitness routine during recovery promotes self-healing.  But be careful: exercise can be addictive, too. Don’t push yourself to the point of exhaustion or let exercise take over your life. As with all things, balance is the key.

Get a buddy

Working out with a friend is a great way to boost your fitness. Having a friend who is counting on you is an excellent motivator to keep moving. Plus, working out with your friend often leads to good conversation. Walking or running with a friend for an hour while discussing your lives will help you both decompress from the stressors of the day.

Drink water

If you’re exercising, your body is using up a lot of water, so don’t forget to replenish it. The body needs water for all of its organs, including kidneys, liver, bowels, skin and more. It helps your muscles recover and prevents headaches. Keep the fluids flowing for good health.


Allow your body time to heal itself after intense workouts. Our muscles break down when we work them, and then they heal back up, creating more muscle mass. You have to give those muscles time to rebuild themselves in order to gain the benefits of your workout. Allowing enough recovery time also prevents injury and fatigue.

Exercise is an important factor in caring for ourselves, but it isn’t the only factor. Find the right balance of exercise, recovery and self-care in your life in order to live a healthy, full lifestyle. You’ll enjoy life better, sleep more deeply and have better overall moods. Plus, the accomplishment you’ll feel will make you walk just a little taller and prouder. 

Lots of changes!!

It's been a fun summer and fall!  Not only have I started working at the unbelievable Barry's Bootcamp (yay!), I've also been promoted to Master Instructor at Flywheel (extra yay!)!!

With Thanksgiving next week it's a great time to regroup and think about how you're going to stay healthy through the holidays.  Work holiday parties, candy bowls a plenty, and family gatherings make for bad food and drink choices all around.  Splurging is fine within moderation...MODERATION.  Keep your health and fitness goals in mind as you go through this season - don't let them slip through the cracks and need to start over January 1!

Also in the news - I've FINALLY put my music up on Soundcloud.  You can find the Current Tracks I'm bumping to in class these days on both the Barry's and Flywheel tabs above - just scroll down!

So excited about what is to come!

Memorial Day Playlist!

Here are my tunes from today's Flywheel classes!

SexyBack (Mr. FijiWiji Remix) - Justin Timberlake

Church - T-Pain

Never Be Like You - Flume

Tipsy - Jkwon

Work - Iggy Azalea

Shake the Scientist - Florence vs Coldplay

Call On Me (Ryan Riback Remix) - Starley

XO - Beyonce

Here Comes the Hotstepper (Heartical Mix) - Ini Kamoze

Human (Ferry Corsten Remix) - The Killers

Let You Go - Chainsmokers

Happy Memorial Day!!

Spring Forward!

Daylight Savings Time this weekend, folks, which means spring is around the corner - thank goodness!  The best part about the weather warming up (besides ALL the parts) is that it brings about a new energy that you should harness and run with, with everything you got.  One great way to do that is to find a new outdoor activity (jogging, biking, disc golf, ultimate frisbee, kickball, there are tons!) - get a workout buddy or even a group of friends to join you.  It will kick off spring in the best way!

Check out for a few more ideas on how to get your body moving this spring!

Saturday 9:45am Playlist

Hold My Hand (Feenixpawl Radio Remix) - Jess Glynn

High - Vanic x Zella Day

Where Are U Now (Marshmello Remix) - Justin Bieber, Skrillex and Diplo

How Will I Know (Chris Meid Remix) - Sam Smith

Tambourine - Eve

Army - Ellie Goulding

We All Fall Down (JayKode Remix) - Jamie Lidell

Change Is In Your Arms - 2Pac vs Nico & Vinz

Roses & Money (3LAU Mashup) - Chainsmokers vs DJ Snake vs Lil Dickey

Gin and Juice - Snoop Dogg

Moments - Tove Lo

Young Blood (Tiesto & Hardwell Remix) - The Naked & Famous 

10.17 9:45am Gold Coast Playlist

Living The Dream (I'm On A Float) - Super Mash Bros.

Church - T-Pain

Another Lonely Night - Adam Lambert

Skyfall Ft. Young Thug ( RL Grime & Salva Remix)  - Travi$ Scott

You & Me - Skrux

I Don't Mind ft Juicy J - Usher

Every Teardrop Is A Waterfall - Coldplay

Thrift Shop - Macklemore & Ryan Lewis

Superstition - Stevie Wonder

The Verge (Halogen Remix) - Owl City Feat. Aloe Blacc

Until You Were Gone - The Chainsmokers & Tritonal ft. Emily Warren

Get Fit, Get Healthy in 28 Days

Flywheel Sports is about to start the next round of their 28 Day Challenge and you should absolutely be a part of it.  It is an amazing opportunity to get healthy before the holidays - what a great idea, eh?  Here are the details!

  1. Take up to 6 classes per week FlyBarre or Flywheel
  2. Early booking privileges beginning at 5:00pm on Saturdays
  3. An exclusive nutrition plan with daily meal options, recipes and more from SELF Magazine contributors, C&J Nutrition
  4. A motivating instructor coach
  5. Workshops to help you get the most out of your workout
  6. Great prizes
  7. Guest credits & optional FLYPal program for extra support

Sign up here:



9/18 6am Playlist

Flashing Lights (TWRK Remix) – Kanye West

Come & Get It – Selena Gomez

Small Town – John Mellencamp

Blur (Joe Maz Remix) – Blur

Beating Heart – Ellie Goulding

Let Go (feat. Kele & MNDR) – RAC 

Jealous (I Ain’t With It) (Chainsmokers Remix) – Chromeo

Money and the Power – Kid Ink

Ignorant Shit – Jay Z

Stay in Love (feat. Sam Sparrow) – Plastic Plates

Ready For The Weekend ft. Ayah Marar (Club Mix) – R3HAB & NERVO

Say You’ll Be There – MØ (stretching)

September Brings About Change

Does anyone else feel the change in energy that happens in the beginning of fall?

Summer comes to an end, the air takes on a new crispness and everyone’s focus 

seems to hone in again after a few months off.  Autumn is a perfect time to start 

setting new goals.   Maybe you haven’t done that race you’ve been talking about all 

year?  Sign up for it.  Maybe these last three months packed on a couple extra 

drinking/BBQ pounds and it’s time to make some changes to get back that pre-

summer body?  Sit down and set up a plan.  Simple changes go a long way, what are 

you waiting for?  That’s what I thought.

My big change was making the move from New York City to Chicago to not just 

shake things up at the beginning of turning 30, but also to put myself in a place 

where I can see myself growing professionally and personally.  It wasn’t an easy 

decision, but I know it was the right one.  It’s so wonderful being back in the 


This blog will be a platform to spread positive messages about health, fitness and 

wellness all across the spectrum from articles to pictures to workouts.  Helping even 

one person to become healthier, happier, stronger, is what makes me get up in the 

morning.  You are all amazing – be good to your bodies – here’s to changing it up and 

crushing the rest of 2015!