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When I started practicing yoga, I was unaware that there were many different types of yoga. Each style offers unique benefits and approaches to practice. So, in this blog post, we're going to delve into the various styles of yoga, and break them down by shedding light on their characteristics and what makes them distinct. It doesn't matter if you've been doing yoga for years or if you're just starting out, we got you covered. Get ready to explore the awesome variety of yoga styles out there! Let's do this! Vinyasa Yoga: Vinyasa yoga is a dynamic and flowing style that synchronizes movement with breath. It focuses on seamless transitions between poses, allowing practitioners to experience a graceful and rhythmic flow. Vinyasa yoga builds strength, flexibility, and balance while encouraging mindfulness and awareness. Hatha Yoga: Hatha yoga serves as a foundation for many other yoga styles. It emphasizes physical postures (asanas) and breath control (pranayama). Hatha yoga is a gentle and slower-paced practice that promotes alignment, flexibility, and relaxation of the mind. Iyengar Yoga: Iyengar yoga, developed by B.K.S. Iyengar, prioritizes precision and alignment in each posture. It employs props such as blocks, straps, and bolsters to assist in achieving proper alignment. This style of yoga promotes strength, stability, and flexibility while focusing on the intricate details of each pose. Kundalini Yoga: Kundalini yoga combines physical postures, breathwork, chanting, and meditation to awaken the Kundalini energy believed to reside at the base of the spine. This style aims to balance and stimulate the chakras, fostering spiritual growth, self-awareness, and inner transformation. Kundalini yoga often involves repetitive movements and the synchronization of breath and movement. Ashtanga Yoga: Ashtanga yoga follows a specific sequence of postures, synchronizing breath with a progressive series of dynamic and flowing movements. This physically demanding style focuses on building strength, flexibility, and stamina. Ashtanga yoga is typically practiced in a heated room, intensifying the experience. Bikram Yoga: Bikram yoga is a form of hot yoga that comprises a set sequence of 26 postures and two breathing exercises. Practiced in a room heated to high temperatures with elevated humidity, it aims to enhance flexibility and detoxification. Bikram yoga engages the entire body, including muscles, ligaments, and internal organs. Yin Yoga: Yin yoga is a slow-paced and meditative practice that involves holding passive floor-based poses for extended periods. By targeting connective tissues, such as ligaments and fascia, Yin yoga enhances flexibility, joint mobility, and circulation. It is also a practice that cultivates deep relaxation and mindfulness. Restorative Yoga: Restorative yoga focuses on relaxation and rejuvenation, offering a deeply nurturing experience. It involves holding supported poses for extended periods and utilizing props for comfort. Restorative yoga releases tension reduces stress, and promotes deep relaxation and healing. Prenatal Yoga: Prenatal yoga is specifically designed to support pregnant women, adapting to their changing bodies and preparing them for childbirth. Gentle stretches, modified poses, and breathing techniques are incorporated to promote strength, flexibility, and relaxation during pregnancy. Prenatal yoga fosters a connection between mother and baby while relieving common discomforts. Aerial Yoga combines yoga postures with a hammock or suspended fabric that supports and elevates the body. This unique style integrates traditional yoga with acrobatic movements, allowing practitioners to experience inversions and floating sensations. Aerial yoga enhances strength, flexibility, and core stability while providing a fun and challenging workout. Power Yoga: Power yoga is a vigorous and physically demanding style inspired by Ashtanga yoga. It focuses on building strength, stamina, and flexibility through dynamic and fast-paced movements. Power yoga often includes challenging poses and emphasizes the connection between breath and movement. Hot Yoga: Hot yoga refers to any style practiced in a heated room. Similar to Bikram yoga, the elevated temperature helps warm up muscles, enabling deeper stretching and increased flexibility. Hot yoga classes can vary in style and sequence, incorporating elements from various yoga traditions within a heated environment. Yoga offers a vast array of styles to cater to different needs, preferences, and goals. Whether you're seeking a vigorous and challenging practice, a gentle and meditative experience, or specialized yoga for pregnancy, there is a style that suits you. Exploring different yoga styles allows you to discover the one that resonates with your body, mind, and spirit, leading you on a transformative journey of self-discovery, health, and well-being. So, roll out your mat, take a deep breath, and embark on your yoga adventure. Namaste!

What's up Homies! Yes, you read the title correctly. Your girl read 23 books in the first 6 months of 2023. After experiencing the sense of satisfaction of completing last year's challenge, I knew I wanted to keep this challenge going into 2023. Setting a goal to read 23 books in 2023, I pushed the boundaries of my reading habits and surpassed my target with flying colors. In this blog post, I'll share my journey, strategies, and tips that helped me achieve this feat, as well as my plans to conquer an additional 23 books before the arrival of 2024. 1. Read Shorter Books: If you're looking for a quick read, try sticking to books under 300 pages. Now, everyone's idea of "short" might differ, so do you and read what you enjoy! In April 2023, a client suggested I check out "Ethic" by Ashley Antoinette. I heard it was a gripping series, and what caught my attention was that each book in the series was under 300 pages. So, I ended up diving into the first three books that month because of their page count and intriguing storyline. 2. Creating a Reading Schedule: To make consistent progress, I created a reading schedule that fit seamlessly into my daily routine. By allocating specific time slots each day dedicated solely to reading, I could gradually develop a habit and prevent procrastination. I knew I had a 2-hour break between 2 clients so I set time aside to read during that time period. 3. Diversifying Reading Material: different genres and subject matters is an excellent way to keep the reading experience fresh and engaging. I diversified my book choices, mixing fiction and non-fiction, and delving into various topics such as self-improvement, history, fantasy, and biographies. This variety not only expanded my knowledge but also prevented boredom or monotony. 4. Embracing Audiobooks and E-books: In #22BooksIn2022 I read ONLY physical and E-books. This year, I began incorporating audiobooks into my reading routine, which was a game-changer. Audiobooks allowed me to utilize time that would otherwise be unproductive, such as during commutes, exercise sessions, or household chores. I chose to cap the number of audiobooks to four; Spare by Prince Henry, Harry Potter & The Sorcerer Stone by J.K Rowling, Drunk Mom by Jowita Bydlowska, and The Practicing Stoic by Ward Farnsworth. I decided on the books based on their length and interest. Spare and Harry Potter were pretty lengthy while Drunk Mom and The Practicing Stoic seemed boring but interesting. 5. Prioritizing Reading: One of the critical factors in achieving my reading goal was making reading a priority. I consciously reduced the time spent on other activities, such as excessive screen time or social media scrolling, and redirected that time towards reading. Initially, I was saddened to give up television but by reassessing my priorities, I created a space for reading to flourish in my daily life. 6. Incorporating Reading Into Daily Habits: As a full-time fitness professional, I found creative ways to incorporate reading into my daily habits. For instance, I replaced mindless scrolling with reading before bed, carried a book wherever I went so I could read between clients, and utilized lunch breaks or waiting time to dive into a few chapters. These small adjustments multiplied my reading time and helped me make consistent progress. 7. Tracking Progress: Keeping track of my progress was crucial in staying motivated and accountable. I took advantage of my #23booksin2023 template and carved out some space in my yearly planner to track my progress. Whether through a physical journal, a digital app, or a simple spreadsheet, tracking the number of books read and the titles completed gave me a sense of accomplishment and encouraged me to push further. TOP 5 BOOKS OF 2023 PART 1 Having surpassed my initial goal, I am fueled by newfound enthusiasm to read an additional 23 books before 2024 arrives. Building upon the strategies and habits I developed during the past six months, I am confident that this new challenge will be within reach. Embarking on a reading journey and accomplishing the ambitious goal of reading 23 books in six months was an incredibly fulfilling experience. By implementing a structured reading schedule, diversifying my book choices, and incorporating reading into my "spare time", I surpassed my goal with joy and pride. Now I invite you to embark on your own reading journey, embrace the magic of books, and join me as I dive into the next chapter of my literary odyssey. Together, let's celebrate the power of reading and unlock the wonders that lie within the pages of captivating books.

There's something extraordinary about the powerlifting community. The camaraderie, the adrenaline rush, and the incredible feats of strength achieved on the platform create an environment unlike any other. Recently, I embarked on a five-month journey to compete in a powerlifting competition. Armed with determination, discipline, and an unwavering passion, I poured my heart and soul into my training regimen, which ultimately culminated in a remarkable victory in my age group. Join me as I share the highs, lows, and invaluable lessons I learned along the way. Setting the Stage : In February 2022, I attended a powerlifting meet to support my friend Laila in her first meet. When I walked into Chisled Life Gym, the atmosphere engulfed me. The smell of sweat, Looking for a seat to sit in the packed gym, my daughter and I spotted Tamara Walcott (pictured right) and Marissa Wilson. Two women I admire from the powerlifting community. After taking a photo and sparking up a conversation with Tamara, she encouraged me to start powerlifting. Right then and there, I made the decision to challenge myself and participate in a powerlifting meet. It was a daunting prospect, considering I had never competed before. Determined to give it my all, I committed to a rigorous training schedule, dedicating four days a week to intense workouts. The Training Regimen: To prepare myself physically and mentally for the competition, I meticulously planned my training regimen. With guidance from my experienced coach Shoubry (pictured left), he devised a program that encompassed all three core powerlifting movements: squat, bench press, and deadlift. Each session was carefully structured to improve my technique, build strength, and enhance my overall performance. Throughout the five-month period, I followed a progressive overload approach, gradually increasing the weight, repetitions, and intensity. By doing so, I ensured constant adaptation and growth. However, it's important to note that while the training was intense, adequate rest and recovery periods were equally crucial. I listened to my body, prioritizing rest days and incorporating mobility exercises to prevent injuries and maintain flexibility. Challenges and Triumphs: Embarking on this powerlifting journey was not without its challenges. As the weeks went by, the physical demands of the training took a toll on my body. There were moments of doubt and fatigue, when the weight felt overwhelming, and progress seemed slow. Yet, with unwavering determination (and an amazing support system), I persevered, reminding myself that every small improvement was a step closer to my goal. One of the most significant triumphs came in the form of winning my age group. Standing on the platform, surrounded by a supportive crowd, I felt an overwhelming surge of adrenaline and excitement. The months of disciplined training had paid off. I missed a few lifts from nerves but the barbell felt lighter in my hands, and my movements felt fluid and controlled. With each successful lift, my confidence grew, and I realized that the true victory lay in the journey itself. Key Lessons Learned: Competing in a powerlifting meet has taught me invaluable lessons that extend beyond the realms of physical strength: The Power of Consistency: Showing up, day after day, and putting in the work consistently is the foundation of success. Even on days when motivation waned, I persevered, understanding that consistent effort leads to progress. Mindset Matters: Developing a strong mindset is crucial. Believing in oneself, visualizing success, and embracing challenges as opportunities for growth were instrumental in overcoming obstacles. Surround Yourself with Support: The powerlifting community is a testament to the spirit of camaraderie. Surrounding yourself with like-minded individuals who offer encouragement, advice, and support can make a world of difference in your journey. Celebrate Small Wins: Progress isn't always linear. I was so hard on myself whenever I was unable to complete a lift or did not see progress as fast as I expected. But, acknowledging and celebrating every small win along the way helps to maintain motivation and keeps the fire burning within. Competing in a powerlifting competition and emerging victorious in my age group was an incredible milestone in my fitness journey. The dedication, discipline, and unwavering passion I poured into my training regimen for five months ultimately paid off. Through the challenges, triumphs, and lessons learned, I gained a deeper understanding of my physical and mental capabilities. Whether you're an aspiring powerlifter or pursuing any other goal in life, remember that it's the journey that truly matters. Embrace the process, stay committed, and never underestimate the power of your own potential. On the platform, anything is possible, and the feeling of accomplishment is unparalleled. So, lace up your lifting shoes, harness your inner strength, and step onto the platform to unleash your full potential. The powerlifting community awaits with open arms.

Hey there, my running enthusiast Homies! I'm excited to share my eventful experience at the renowned Cherry Blossom 10-Miler with you all. Strap in as I take you on a rollercoaster ride filled with unexpected twists, bladder challenges, excessive photography, and a surprising finish. Brace yourself for a tale of determination, setbacks, and unforgettable moments in the heart of Washington D.C. Let's dive in! In 2021, I planned to participate in the Cherry Blossom 10-miler alongside my friends. Alexis, an experienced runner from Flecksoflex.com, had completed this race before, while my friend Mike and I were first-timers. Unlike my friends who trained diligently, I must admit that I didn't prioritize my training until a mere 3 1/2 weeks before the race. Predictably, this lack of preparation resulted in an Achilles strain injury. Ouch! On race day, despite being unable to run, I eagerly cheered on my friends as they triumphantly crossed the finish line. At that moment, I couldn't help but yearn to experience that sense of accomplishment myself. You would think I would have taken the opportunity to rehabilitate, train, and plan for the next race, right? Well, I did none of those things. Although I did rehab my Achilles, I hesitated to push myself beyond a 5k distance. I merely ran the bare minimum to maintain my running routine, and unfortunately, I lost sight of my original goal of completing the race. Instead of entering the lottery for the 2022 race, I decided to sign up as a volunteer to distribute medals on race day. My rationale was that volunteering would secure my entry for the 2023 race and I would have more time to train. However, my friends didn't share my wait-until-next-year mindset. They encouraged me to seize the opportunity to volunteer on the Thursday before the race, which would guarantee entry for Saturday's event. After some contemplation, I accepted the offer. Accepting the opportunity was a no-brainer because the Cherry Blossom 10 Mile Run holds immense historical significance in the Washington D.C. area. When people think of spring, they may envision warmer weather, daylight savings time, or spring cleaning, but for me, nothing embodies the season like the cherry blossoms and the Credit Union Cherry Blossom 10-Mile Run. The racecourse provides a scenic tour of the nation's capital, traversing iconic landmarks such as the Tidal Basin, Hains Point, the Memorial Bridge, and areas of the National Mall. It truly is an epic race. Furthermore, as of 2021, the Credit Union Cherry Blossom 10-miler has been a celebrated tradition for an astounding 49 years. That's quite the legacy! The Thursday before the race, my friend Christina and I eagerly volunteered at the Cherry Blossom headquarters, immersing ourselves in the behind-the-scenes work of the event. The office walls were adorned with annual race posters and framed news clippings from past races, offering a glimpse into the rich history of the event. Our primary task as volunteers was to load boxes onto a Uhaul truck for delivery to the packet pick-up location. Despite the physical labor involved, Christina and I managed to complete the job efficiently, aided by two other volunteers. As we worked, we had the chance to learn fascinating tidbits about race logistics. Ever wondered how many bananas are needed to fuel a race that consistently attracts around 20,000 runners annually? Or how many volunteers are required for packet pick-up and race day to ensure the race's success? These were insights I had never considered before. Having participated in numerous races, this was my first time being involved in the packet pick-up process, and it was truly exhilarating. The venue was bustling with vendors selling various running gear, including socks, Goodrs, and merchandise tailored specifically for the cherry blossom-themed race. I wasted no time registering for the race since I had worked hard to secure a race entry. Little did I know that race day itself would be filled with even more memorable moments. Throughout the race, I found myself needing to use the restroom not once, not twice, but three times! It was quite a challenge to manage my bladder amidst the excitement and nerves of the race. Additionally, my enthusiasm for capturing the essence of the race got the best of me, resulting in an abundance of pictures that I couldn't resist taking. Needless to say, my excessive photography may have slowed me down a bit. To add to the rollercoaster of emotions, my friends were at the finish line cheering me on vigorously to run faster. Little did I know, I had 5 seconds until I received a DNF (did not finish)... I ended up finishing dead last in my age group. While it wasn't the result I had hoped for, I couldn't help but reflect on the journey leading up to the race and the invaluable experiences gained along the way. Despite the setbacks and challenges, I cherished the opportunity to be part of such a prestigious event and to witness the resilience and determination of fellow runners. The Cherry Blossom 10-miler will forever hold a special place in my heart, serving as a reminder of the beauty of spring, the strength of the running community, and the importance of setting goals, regardless of the outcome. Although I may not have achieved a personal record the memories and lessons from this race will stay with me for a lifetime. Who knows, maybe next year I'll make a triumphant return and surprise myself with a remarkable performance. Until then, I'll cherish the ups and downs of my Cherry Blossom 10-miler experience, pictures, and all.

Learning a new sport, hobby, or fitness routine is difficult enough, but when you add the challenge of understanding the specialized language that comes with it, things can get overwhelming. Running is no exception to this, as it has its own unique set of terms and acronyms that can leave beginners scratching their heads. In this blog post, I'll provide you with a cheat sheet to help you navigate the world of running terminology. BIB: The Paper Number That Takes Many Forms The humble bib, a seemingly simple accessory, actually has multiple meanings in the running world. From the paper number pinned to your clothing during a race to protect it from spills, to the cycling shorts triathletes wear, and even the garment used for tracking runners' progress throughout a race. It's essential to pin your bib to the front of your shirt on race day. CADENCE: The Rhythm of Your Feet Cadence refers to the number of times your feet make contact with the ground while running. It's a crucial aspect of running technique and can affect your efficiency and performance. CHAFING: The Runner's Arch-Nemesis Ah, chafing—the bane of every runner's existence. This term describes the unpleasant rubbing that occurs when your clothes and skin make contact during a run. Nipple chafing is a real thing, so don't forget to Google it (you've been warned). CHIP: Timing Made Easy Gone are the days of manual timing. Most races now use chip timing, where a small chip is attached to your race bib. This nifty device automatically tracks and records your time throughout the course, providing accurate splits and results. ENDORPHINS: Bliss in Every Step Ever wonder why running can make you feel so good? Endorphins are the answer! These chemicals are released during and after exercise, giving you that euphoric sensation known as the "runner's high." FORM: The Blueprint of Efficient Running Form refers to your running technique, encompassing elements such as your stance, stride, cadence, arm swing, and posture. Running with proper form is crucial to prevent injuries and optimize your performance. FOOT STRIKE: How You Land Matters Foot strike describes the way your foot lands on the ground with each step. It can be a forefoot strike (balls of the feet), midfoot strike (middle of the foot), or heel strike (heels). Discovering your ideal foot strike is essential for injury prevention and efficient running. HEART RATE: The Rhythm of Your Heart Your heart rate is the number of times your heart beats per minute. It's a valuable metric for gauging effort levels and determining training intensity. You can measure it manually or use a fitness tracker for convenience. OVERPRONATION: When Your Feet Roll Inward Overpronation is a foot strike pattern where the runner's foot lands on the outside and rolls excessively inward. It can lead to various injuries, emphasizing the importance of finding the right running shoes for your foot type. OVERTRAINING: When More Isn't Always Better In the pursuit of progress, it's easy to push yourself too hard. Overtraining occurs when runners do too much, leading to an increased risk of injury and burnout. Remember to strike a balance between training and rest. RECOVERY: Time Off for Rest and Repair Recovery is a crucial aspect of any training program. It refers to the period of time between workouts or immediately after a run when your body can rest, repair, and adapt to the physical stress placed upon it. Adequate recovery helps prevent injuries and ensures optimal performance in the long run. RUN/WALK: Finding a Balanced Approach The run/walk method is a popular strategy among runners, particularly beginners or those returning from injury. It involves alternating intervals of running and walking during a run. This approach can help prevent fatigue, reduce the risk of injury, and gradually build endurance and stamina. RUNNER'S KNEE: A Painful Dilemma Runner's knee is a common term used to describe knee pain experienced by runners. It refers to generalized pain that occurs during running and may persist after exercise. It can encompass various conditions and injuries affecting the knee. If you experience knee pain, it's important to consult with a healthcare professional for an accurate diagnosis and appropriate treatment. SPEEDWORK: Unleashing Your Need for Speed Speedwork is an integral part of improving running performance. It encompasses various workouts and training techniques aimed at running faster paces. Interval training, hill repeats, fartleks, track workouts, and tempo runs are all examples of speedwork. Incorporating speedwork into your training schedule can enhance your speed, increase fitness levels, and expand your range of motion. STREAK: A Remarkable Display of Consistency Streaking in the running world refers to the act of running every single day for a certain duration without a break or rest day. Runners who maintain a streak display incredible consistency and dedication to their craft. It's important to note that streaking should be approached with caution to avoid overtraining or injury. Several inspiring stories of streakers can be found on platforms like HellaGood and Runner's World. SPLITS: Analyzing Your Performance Mile by Mile Splits are an essential aspect of race analysis. They refer to the time taken to cover a specific distance, often measured in miles or kilometers. Recording and analyzing your splits can provide valuable insights into your pacing strategy, highlight areas for improvement, and track your progress over time. SUPINATION: When Your Feet Roll Outward Supination is the opposite of overpronation and describes a foot strike pattern where the foot rolls outward toward the side. Excessive supination can lead to various injuries if not addressed properly, emphasizing the need for appropriate footwear and biomechanical adjustments. TAPER: Preparing for Peak Performance Tapering is a strategic reduction in training volume and intensity during the weeks leading up to a goal race. It allows your body to recover, repair, and store energy for optimal performance on race day. Tapering periods typically range from 1 to 3 weeks, depending on the race distance and individual needs. TEMPO: Finding Your Threshold Tempo runs are workouts performed at a sustained, moderately challenging pace. They require more effort than regular easy runs but are not as intense as speedwork. Tempo runs help improve the lactic threshold, which is the point at which your body begins to accumulate lactic acid. By training at this threshold, you can run faster for longer periods. In addition to the running terms mentioned above, here are some common running abbreviations: PR: Personal record PB: Personal best DNS: Did not start DNF: Did not finish DFL: Dead freaking last CR: Course record NR: National record WR: World record BQ: Boston qualifier USATF: United States Track and Field BPM: Beats per minute ITB: Iliotibial band MUT: Mountain/ultra/trail runner DOMS: Delayed onset muscle soreness LSD: Long slow distance RICE: Rest, ice, compress, elevate Hopefully, this list of running terms and abbreviations will assist you in understanding the running community's unique language. If there are any terms I missed or if you have any questions, feel free to leave a comment and let me know. Stay tuned for future posts where I'll break down the lingo of other fitness disciplines. Thank you for visiting, and don't forget to share this post with your friends and family!

Happy New Year, my dear homies! As we embark on a fresh journey into the new year, I find myself making the same bold proclamation as before. Brace yourselves because here it comes... THIS YEAR, I WILL READ MORE BOOKS! But let's be real for a moment, does this resolution actually stand the test of time? Absolutely not. It fails, and boy does it fail miserably. I start the year with a surge of determination, picking up lengthy business books that turn out to be painfully boring. And just like that, all the gumption and excitement I had at the beginning of the year evaporate into thin air. With this approach, I typically end up averaging around three books per year – one business book, one self-help book, and whatever manga my daughter is engrossed in at the time. Oh yes, manga counts too! It's all about finding that perfect balance, my dear homies. However, this year, I've decided to ignore my past failures and boldly make the same grandiose proclamation... THIS YEAR, I WILL READ MORE BOOKS! And by "more," I mean a whopping 22 books. Now, you might be wondering, what will make this year different? Well, my friends, the answer lies within all of you and a meticulously crafted plan, of course! My online accountability homies will always have my back, and together, we'll conquer this challenge. So, what's my master plan, you ask? Let me break it down for you: Switch up the genres frequently to avoid getting bored. Join a book club for a vibrant community and engaging discussions. If a book fails to spark joy, channel your inner Jay-Z and say, "On To The Next One!" Enlist the participation of my daughter in this challenge. After all, I need some in-house support too! Create a list of books I intend to read throughout the year, so I'm not scrambling to find my next read. Dedicate quality time specifically for reading and make it a priority. Now, here's a fun fact. This will actually be my third consecutive year attempting this challenge. As a result, I have an ongoing list of books that I've been meaning to read someday. And you know what? I've added that list to my current #22booksin2022 reading list, and it has grown to a staggering 40 books! As someone who easily gets overwhelmed, having options feels great. In the spirit of positivity, I'm excited to share the list from which I'll be selecting the 22 books I plan to read or reread in 2022: - The Anomaly by Herve Le Tellier - The Unapologetic Guide To Black Mental Health by Rheeda Walker - Invisible Man by Ralph Ellison - All About Love by Bell Hooks - How To Win Friends & Influence People by Dale Carnegie - What Happened To You? by Bruce Perry and Oprah Winfrey - I Thought It Was Just Me (but it isn't) by Brene Brown - Cheeky by Ariella Elovic - The Language of Emotions by Karla McLaren - American Spy by Lauren Wilkinson I first learned of the novel American Spy, in spring 2019 while browsing NPR's website. Wait, that sentence sounds hella millennial, doesn't it? To make this book choice even more of a millennial's choice, Obama included American Spy on his 2019 summer reading list. That is when I said Flip Yeah this girl is going to read this book ASAP. THREE YEARS LATER... One book that has eluded me is "American Spy" by Lauren Wilkinson. I first discovered this intriguing spy novel on NPR's website in the spring of 2019. And guess what? It made it onto Obama's 2019 summer reading list! That's when I thought, "Flip Yeah, this girl is going to read this book ASAP." Now, here I am, three years later, and "American Spy" is still on my list. But mark my words, my dear homies, I will finally delve into this gripping novel THIS YEAR! - I Used To Have A Plan by Alessandra Olanow - To Be Young, Gifted, and Black by Lorraine Hansberry - The Little Book of Common Sense Investing by John C Bogle - Slavery By Another Name by Douglas Blackmon - Common Wind by Julius S. Scott - Demystifying Disability by Emily Ladau -The 2000s Made Me Gay by Grace Perry - Ace Of Spades By Faridah Abike-Iyimide - Parable Of The Sower by Octavia Butler -The Joy Luck Club by Amy Tan -1984 by George Orwell -His Only Wife by Peace Adzo Medie -Killer Cults by Stephen Singular -Tomorrow They Won't Dare To Murder Us by Joseph Andras -Genius & Anxiety by Norman Lebrecht -Redhanded by Suruthi Bala and Hannah McGuire -Calm The Fuck Down by Sarah Knight -The Healing Path of Yoga by Nischala Joy Devi -The Shack by WM. Paul Young -Educated by Tara Westover -The Soul Of Black Folk by W.E.B Dubois -Adult Children of Emotionally Immature Parents by Lindsay C Gibson -Lord Of The Flies by William Golding -All Adults Here by Emma Straub -Professional Troublemaker by Luvvie Ajayi Jones -The Body Keeps Score by Bessel Van Der Kolk -The Yoga Store Murder by Dan Morse When a senseless murder happens at a popular athletic store, LIT-TER-LY down the street from where you currently live, you stop and say what the fuck. When a book is written about the tragedy, you read it. The Yoga Store Murder is based on the brutal murder of Jayna Murray in 2011 by a fellow co-worker. This appalling murder was etched into my memory forever. *I know I spelled literally incorrectly, don't come from me, homies. -Harlem Shuffle by Colson Whitehead -The Archer by Paulo Coelho -Dave Grohl: The Storyteller by Dave Grohl If you have any book recommendations or thoughts on the books listed above, please don't hesitate to share them. Drop your insights in the comments below; I'd love to hear from you! Oh, I almost forgot! I'm sure you've been dying to ask, "How can I join the challenge?" Well, fret not, my friends. Use the templates below to let everyone know what you're currently reading. Make sure to tag me @TikimaReneeFitness and use the hashtag #22BooksIn2022. You can also check out my progress there as well. Let's make 2022 the year of literary adventures and endless imagination. Together, we'll conquer this reading challenge and create a community that thrives on the joy of books. Happy reading, my wonderful homies!

As someone who loves hiking, I am eager to provide you with some valuable tips. Hiking is a fantastic low-impact workout that offers the added thrill of unpredictable variables, setting it apart from walking on a treadmill or paved path. If you want to ensure a successful first hike, here are some tips you should keep in mind: HYDRATION When you're enjoying the great outdoors, staying hydrated is key to having a good time, no matter the weather. Whether you're hiking or doing any other activity, having water on hand is essential. It's recommended that you drink about half a liter of water per hour in moderate temperatures, but keep in mind that the amount you need may vary depending on factors such as your age, body type, sweat rate, the intensity of your activity, and the weather conditions. So be sure to stay hydrated and keep your body happy and healthy! NUTRITION For novice hikers, it can be quite challenging to gauge the amount of food required for a hiking trip. However, a solid rule of thumb is to consume 200-300 calories per hour. As you continue to explore the great outdoors and gain more experience, you'll develop a better understanding of your personal caloric needs. SHOES Having painful feet while hiking can put a damper on the experience. However, you don't need to rush out and buy new shoes for your first hike. It's important to make sure you enjoy hiking before investing in quality gear. Once you've determined that hiking is for you, it's worth investing in good hiking shoes and socks. Don't assume that heavy leather boots are your only option - there are plenty of lightweight and comfortable "light hikers" available that require little to no break-in time. And when it comes to socks, don't skimp! Trust me, cotton socks are not the way to go. Instead, opt for wool or synthetic materials for maximum comfort and durability. Lastly, it's always a good idea to pack blister dressings just in case. With these tips in mind, you'll be well on your way to happy and pain-free hiking adventures. FIRST-AID Going for a hike is a great way to enjoy the great outdoors and get some exercise. However, it's crucial to take precautions and be prepared for any unexpected situations. While you don't need to be a medical professional to go hiking, it's essential to have some basic knowledge of first aid. Carrying a first-aid kit with you is always a good idea, and it's equally important to know how to use it in case of an emergency. A well-stocked first aid kit is essential for any hiker. Here are some items that should be included in a hiking first aid kit: adhesive bandages in various sizes gauze pads adhesive tape antiseptic wipes antibiotic ointment pain relievers tweezers scissors a pocket knife first aid manual It's also a good idea to include any personal medications that may be needed, such as inhalers or epinephrine injectors. With a properly stocked first aid kit, hikers can feel confident and safe while exploring the great outdoors. As you venture farther into the wilderness, it becomes even more crucial to have some medical training. You never know when you might encounter an injury or illness that requires immediate attention. Being equipped with the knowledge and tools to handle these situations can make all the difference in ensuring a safe and enjoyable hike. So, make sure to brush up on your first-aid skills and always pack a well-stocked first-aid kit before hitting the trails. PACE YOURSELF After finding a trail that is experience appropriate, it's essential to find a pace that you can maintain throughout the day. Although it may be tempting to power forward like a hero, you'll quickly become exhausted if you don't pace yourself. Starting with a comfortable pace may feel awkward at first, but after a few miles, especially if you're climbing uphill, you'll be grateful that you saved your energy. Remember that hiking is an experience that should be enjoyed, not rushed. Take breaks when needed, hydrate regularly, and listen to your body. By taking these steps, you'll be able to fully appreciate the beauty of the trail and make lasting memories. KEEP TRAILS BEAUTIFUL We must take care of the beautiful trails we love. By following the Leave No Trace Seven Principles, we can help ensure that these natural spaces remain pristine for future generations to enjoy. As outdoor enthusiasts, we all have a responsibility to do our part in preserving our environment. Let's work together to keep our trails beautiful and accessible for years to come. I hope these tips will be valuable to you. Remember to stay hydrated and keep your body happy and healthy by drinking enough water, consuming enough calories, and investing in comfortable shoes and socks. It's also important to be prepared for any unexpected situations by carrying a well-stocked first aid kit and having some basic knowledge of first aid. Pace yourself and take breaks when needed to fully appreciate the beauty of the trail. Lastly, let's all do our part in preserving our environment by following the Leave No Trace Seven Principles and keeping our trails beautiful for future generations. Happy hiking!

My first yoga class will always hold a special place in my heart. It came at a time when I needed to get back into shape after having my daughter and was craving some adult interaction. A loved one gifted me a gym membership for my birthday, which was the best and worst gift all at once. I decided to give the gym's yoga studio a try, walking in with an oversized cotton t-shirt and running shorts. So long the days of working out in cotton t-shirts. I have fallen in love with sweat-wicking fabrics but I miss you dearly. As I laid out the mat provided by the gym, I felt the excitement building inside me for the upcoming class. Sitting in criss-cross applesauce, I eagerly awaited its start. The instructor instructed us to close our eyes and lie on our stomachs for crocodile pose. However, the next thing I knew, there was a tap on my shoulder, and I realized I had slept through the entire class. I felt mortified and horrible, embarrassed that I had missed out on this experience. The instructor sensed my embarrassment, and she looked into my eyes and said gently, "You look like you needed it." Although I can't remember the name of the teacher I am incredibly grateful for her compassion and understanding. Yoga has been a significant part of my life, providing me with physical, mental, emotional, and spiritual benefits. However, pursuing yoga teacher training was always a dream of mine, but the cost was a significant hurdle. I was astonished to discover that it would cost over USD 2,000.00, which made me prioritize my expenses and save up for this investment. Fortunately, I was given an incredible opportunity in June 2020 to pursue my yoga teacher training. I received a scholarship through My Vinyasa Practice, and the course was entirely virtual, allowing me to complete it at my own pace. This chance to pursue something I had been yearning for brought me immense joy and fulfillment. Through my experience with yoga and my teacher training, I have gained a deeper understanding of the practice and its benefits. Yoga is not just a physical exercise but a holistic approach to well-being. I believe that everyone should have access to these benefits, and I hope to share my knowledge and experience with others through teaching. Yoga teacher training and my personal practice were the gentle nudges I needed to sit, see, and be with myself. I was able to physically measure my growth when I saw improvements in asanas (poses). Through the asanas, I was also able to give myself grace when needed. I noticed less judgment for myself and others. When I started to let go of judgment and notice the things that kept me bound, I felt free. The practice of yoga captivated me. It encouraged me to breathe deeply, move intentionally, and find stillness in my mind. It taught me to live in the present moment. Yoga has the power to transform lives and I am a living testament to that. Who wouldn't want to share that gift with others? Teaching yoga to my students is my true calling and I am dedicated to helping them grow. It brings me immense joy to witness their progress and development in their practice. I am excited to share my journey with all of you and can't wait to see what the future holds! Stay tuned for updates.

Running. A word that used to evoke a deep sense of disdain within me. Hate may be a strong word, but the emotional trauma I associated with running was undeniable. It all began on a scorching summer day in 1991, amidst the vibrant streets of Los Angeles, California. Little did I know that a seemingly innocent trip to Wendy's would forever change my perspective on running. Fast forward to the present day, living in suburbs outside of Washington, D.C., where runners of all kinds fill the streets, and my admiration for them has transformed into a burning desire to join their ranks. This is the story of my journey from running aversion to becoming a proud runner myself. Part 1: The Frosty Incident: It all began on a summer day in 1991, in the vibrant city of Los Angeles, California. The skies were clear, and the infectious beats of DJ Quik's "Quik is the Name" album resonated from Alpine Speakers all around. My mother, with her inviting voice, suggested we visit Wendy's, and her words were like a sweet symphony to my ears. Excitement filled the air as my sister and I eagerly anticipated the delectable taste of Frosty's chocolate goodness. Laughter and smiles were abundant as we enjoyed a glorious day together, reveling in the bond between mother and daughter. As our day drew to a close, we decided it was time to head back home. And then it happened—the pivotal moment that forever tarnished my perception of running. "That's our bus!" my mom exclaimed, pointing across the street. In an instant, she tightly grasped our wrists and sprinted towards the bus, leaving me with a perplexed thought: "Wait, what about my Frosty?" Breathless and disheveled, I found myself aboard the MTA bus, my overalls stained by the melted remnants of my abandoned treat. It was at that moment, with a temporary grimace etched on my face, that I made a solemn vow—I would never subject myself to running again. As I reflect on these events, I realize the dramatic tone of my words, but I couldn't fathom the idea of running without purpose. Part 2: The Gazelle Envy: Living in the bustling city of Washington, D.C., I couldn't help but notice the omnipresence of runners. Rain or shine, young or old, they gracefully took to the streets, their determination and dedication evident in every stride. As I sat in the comfort of my car, gazing at these runners huddled together like elegant gazelles on the savanna, a yearning grew within me. I wanted to experience the camaraderie, the strength, and the freedom that running seemed to offer. It was time to leave behind the memories of Frosty-stained overalls and the passive admiration from afar. I was ready to become a runner, to transform myself into a gazelle. Part 3: A New Beginning: While signing up for a full marathon may be too ambitious, I knew I had to start somewhere. A 5k or 10k race seemed like the perfect stepping stone into the world of running. But before I could lace up my running shoes and hit the pavement, there were challenges to overcome. Training, finding the right gear, and seeking out running buddies—all were hurdles I had to face head-on. Running would not come easy, but the sense of accomplishment upon crossing the finish line of a marathon would make every step worthwhile. Join me on this running journey as I conquer the emotional barriers that have held me back. Let's make our own huddle, a community of individuals striving to challenge themselves, achieve their goals, and experience the joy of running. Together, we will defy stereotypes, overcome obstacles, and create our own remarkable running stories. From Frosty mishaps to gazelle-like grace, this is my transformation from a running hater to a proud runner. Are you ready to lace up your shoes and join me? The road awaits!

Welcome Homies to my blog post on the often underrated, yet incredibly vital, muscles of the human body: the glutes. While they may be more associated with aesthetics, the importance of strong glutes goes far beyond mere appearance. In this article, we'll delve into the various reasons why developing strong glutes should be a priority in your fitness routine. Posture and Spinal Alignment Good posture is the foundation of a healthy body, and strong glutes play a significant role in maintaining proper alignment. By working in tandem with your core muscles, the glutes stabilize the pelvis and prevent excessive curvature of the lower back. This not only helps reduce the risk of lower back pain but also promotes an upright and balanced posture. Lower Body Stability Stability is key when it comes to movement, and the gluteal muscles, especially the gluteus medius, and minimus, provide just that. They ensure proper alignment of the hip joint and prevent excessive inward or outward rotation of the legs during activities like walking, running, and jumping. Having strong glutes provides a stable foundation for these movements, minimizing the risk of injuries and improving overall performance. Injury Prevention Weak glutes can lead to imbalances in the lower body, placing additional stress on other muscles and joints. This imbalance often manifests as knee pain, IT band syndrome, and lower back pain. By strengthening the glutes, you can distribute the workload more evenly, reducing the risk of overuse injuries and enhancing overall movement efficiency. Athletic Performance Whether you're a professional athlete or a recreational fitness enthusiast, strong glutes can take your performance to the next level. These muscles are the powerhouse behind explosive movements like sprinting, jumping, and changing direction. By developing strong glutes, you can generate more force, increase power output, and improve overall athletic prowess. Functional Movements Strong glutes are crucial for everyday activities such as walking, climbing stairs, and bending over. They provide the strength and power needed to execute these movements efficiently. Additionally, a strong posterior chain, including the glutes, is essential for tasks like lifting heavy objects and maintaining balance while standing. Enhanced Aesthetic Appearance While functionality should always be the primary focus, it's worth mentioning the aesthetic benefits of strong glutes. Developing and toning these muscles can help shape and lift the buttocks, enhancing overall body symmetry and proportions. Aesthetics aside, having a well-rounded and strong lower body can boost confidence and improve body image. As you can see, the glutes are far more than just a "beach body" muscle group. They play a crucial role in maintaining good posture, preventing injuries, enhancing athletic performance, and facilitating everyday movements. Incorporating exercises like squats, lunges, hip thrusts, deadlifts, and glute bridges into your workout routine will help you develop strong glutes and unleash your true strength. So, whether you're an athlete aiming for peak performance or someone looking to improve your overall well-being, don't neglect your glutes. Embrace the power of strong glutes and unlock your body's full potential. Your posture, stability, performance, and even aesthetic appearance will thank you for it. Get started on your glute journey today and reap the countless benefits that come with strong, powerful buttocks!

I want to take the opportunity to share with you what this blog is all about and why I decided to relaunch it. My name is Tikima Renee, and I am a personal trainer, entrepreneur, group fitness instructor, plant mom, and mother. I am originally from Los Angeles, California, so I love long walks on the beach. However, I now reside in the Washington Metropolitan Area, so enjoy long strolls through the Smithsonian in D.C. I am a firm believer in the power of positive thinking, and I enjoy all types of movement, from hiking and cycling to dancing and walking. My mission with this blog is to share my fitness journey and lifestyle with you. Thank you for joining me on this exciting adventure! WHAT TO EXPECT ON TIKIMA RENEE FITNESS? I have a lot of interests, but I'm most passionate about wellness and gratitude. On my blog, I'll share all sorts of things, including workouts, mental health check-ins, setbacks, growth, and even breathwork. I believe breathwork is an incredible tool for managing stress and promoting relaxation, and I can't wait to explore it more with you. I want to be honest with you - I don't have it all figured out! But I'm committed to being genuine and sharing my experiences authentically. I've had a blog in the past, but it didn't feel like it was me. So, I took some time to reconnect with myself, and now I'm ready to start fresh. Thanks for being here! WHY A FITNESS/WELLNESS BLOG? In 2011, I was looking for a way to have fun, meet new people, and get in shape. At the time, I had a 4-year-old and wanted to do something for myself that would allow me to interact with adults. I stumbled upon an opportunity to become a Zumba instructor and jumped at the chance. Little did I know that this part-time gig would turn into a career that I am deeply passionate about. Over the years, I have spent countless hours studying and obtaining multiple certifications, all in the pursuit of perfecting my craft and sharing my knowledge with others. I am now an expert in my field and take great joy in helping others improve their fitness and overall well-being. I believe that the fitness industry has the power to transform lives, and I am committed to using my skills and expertise to help as many people as possible. Whether you are just starting your fitness journey or are a seasoned pro, I am here to help and support you every step of the way. So let's get started! I want to extend an invitation to you to follow along with my journey as I learn and grow in the industry. I am excited to share my progress with you and hope that you find it valuable. If you are someone who is considering starting a blog or breaking into the fitness industry, my advice to you is not to wait any longer! You don't have to have everything figured out before starting - in fact, you will likely learn a lot through trial and error. Don't be afraid to make mistakes; they can lead to valuable lessons and help you reach the next level. As Ms. Frizzle from The Magic Schoolbus would say, "Take chances, make mistakes, and get messy." I appreciate your support, I look forward to sharing my journey with you!