HumanlyWell

✋5 fast ways to re-energize your fitness routine, so you can start making moves on a Monday⚡️

Which one are you using today?

Join me and all my friends for a Mind-Body-Gut Friendly flow tonight!
 
And our second discussion for the Gut-Health Reset…last week we covered plate pillars, how to balance blood sugar, what is healthy digestion, how to kick sugar cravings, and tips to manage the BLOAT!
 
A bite-sized recap: focus on the (1)what, (2)when, and (3)how you're eating:
 
These three basics are key components to improving digestion and optimizing gut health:
 
1️⃣What you're eating:
Protein, healthy fat, and fiber with each meal or snack! Enjoy more real, nutrient-rich foods and limit the processed foods and added sugars.
 
2️⃣When you're eating:
You can sustain energy levels and balance blood sugar for extended periods of time by combining protein, healthy fats, and fiber with your meals (Plate Pillars)! Think fewer, more filling meals rather than constant small snacks. By skipping meals, or just having a small piece of fruit - you'll be more likely to snack throughout the day due to blood sugar spikes and cravings.
 
3️⃣How you're eating:
Are you eating at your desk?
While responding to emails?
Or scrolling on your phone?
It doesn't matter how healthy your plate is, if you're stressed and multi-tasking - you're impairing your body's ability to break down and properly absorb the food!

⭐️Take two minutes before the meal to shut down devices, play calming music, or take some intentional breaths to help your body shift from fight or flight to rest and digest.
 
Want to learn more?
Grab all the gut-health resources, join weekly classes, and get unlimited on-demand workouts in the Gut-Health Reset!
 
Link in bio to join class and discussion tonight 6 pm EST💩
 

 
 

Joy trigger photo dump, just because🎉

1. Nothing says shameless self-promotion like my new 40” sign🤩

2. Sam-shells and sunsets 🌅 donation based class for

3/4. Post-class glow up with this
SAM-SHELL Squad🐚🔥they make my 🌎 go round

5. making fitness business dreams come true! Cheers to the best company, the best team, and the best partners💙

6. Talking all things gut-health next month (more self-promotion🤗) Join for some fun, gut-friendly workouts and weekly discussions to improve your gut👍🏼

7. Reminded myself to prioritize myself with a quick beach trip, because self-care isn’t soft and salt water is good for the soul 🌊

Birthday weekend in a nutshell:

Solar-powered princess thrives on sushi, tel avivian food, green juice, dairy-free desserts, best friends, salsa dancing, a little tequila, beach days, beach walks, beach yoga, and more green juice.

Entering this next decade with the fullest heart, a fuller belly, a few new dance moves, and a sunburnt backside☀️

Next month I'm turning 30 and in celebration, I am inviting you to move with me all month! 🎉
 
Perhaps I'm your only friend who asks you to celebrate HER birthday with a 30-day movement challenge (that's also for a good cause .rising )
 
What is it?
A fun 30-day program designed to build + sustain a daily habit of mindful movement by moving every day for 30-days…even if it's just for 2 minutes! You know how I feel about baby steps👣
 
What's included:
• 2x weekly live classes (Monday & Wednesdays 6 pm EST)
• Bonus themed classes with a debut from Mama Heumann
• 30 on-demand workouts
• 30 quickie workouts for on-the-go
• 20+ gut-healthy recipes
• 10+ journal prompts 
 
September 1st - September 30th
 
Sign up at the link in my bio!
$30 and 30% of proceeds benefit a good cause!
 
Bonus Party Favors:

🎊If you attend the live classes (or catch the on-demand recordings), you'll also be entered to win some fun prizes and HumanlyWell swag:

and
+ private-fitness-party for you and your friends! 
 
PS Invite your friends to 30 for 30 for extra chances to win!
 
Can't wait to celebrate the new decade with you3️⃣0️⃣🙌🏼

Celebrating 1 year of taking the leap and going full time doing what I love!(More of a swift kick, but still)🎊

Some call it woowoo, but I know I was meant to help make the world a healthier place and thankfully the universe gave me the big push to go for it. I believed it would work out, but I just wasn't sure how…

Helped 24 clients 1:1 with their health and habits🙌🏼

Taught over 300 barre classes🐚

Hosted 12 wellness workshops including my baby, Habit+Lab!Watching it grow from a little seedling of an idea, to the screens of employees at 👩‍💻

Partnered with to bring more wellness to companies around the world🌎

And most recently took on a full-time adventure with working with fellow wellness warriors everyday to make the world healthier🙌🏼

I am infinitely grateful for my support tribe of friends, mentors, board of directors, and for each of my clients/students.
I'm forever learning from you.
Thank you.

Cheers to 100 more years of living HumanlyWell!

I was joking with one of my clients/friends sending them this picture from one of my favorite intention-setting exercises👍🏼

Lately, I’ve caught myself needing to ‘practice what I preach’…maintaining boundaries, intention-setting, filling my own cup first, mindfulness, practicing gratitude, journaling, all the activities that help me stay in alignment.

But I’ve been feeling distracted, pulled in what felt like too many directions, and struggling to reset – despite having a bag full of tricks to help me do this.

When it comes to intention setting, it can start to feel more like a to-do list, so I like to start with just three words to describe how I want to show up today:

🧠Focused
⚡️Energized
💙Loving

How can I embody these three words?

With each action or conversation, am I in alignment?

How can I reset when I’m out of alignment?

My happy place:

🏝 On a beach…collecting sam🐚
⚡️On the mat with YOU…doing sam🐚

Can’t wait to teach in-person again this week at Sparkman Wharf🤩

👉🏻Wednesday 7pm Summer Sculpt
BYOM (mat)

Snag your spot (you know where the link is. Unless you’re , in which case, it’s still in the bio).

I can’t believe this will be our 6th class and every time my heart explodes from all the love, support, and good energy everyone brings, THANK YOU!
Cheers to spending the 4th Wednesday of every month together, shaking into the sunset ☺️🍑

“If you could do anything in the world, money wasn’t an issue, what would you do?”

The first time I heard that question, I knew right away that I wanted to start my own boutique fitness studio and go into business teaching classes with my mom.

Fitness runs in my blood. I grew up watching my mom run the gym at the Calabasas Tennis & Swim Center. To this day, she is still the unstoppable, energizer bunny⚡️

After teaching Barre for several years in studios, the shutdown last March kicked my ‘dream job’ into high gear…I started my own ‘virtual studio’ teaching Barre Class for a Cause - a donation-based, virtual barre class raising money for important causes (over $12k!!!).

This is when a friend recommended - software that handled all of the heavy lifting so I could focus on teaching classes and helping clients - rather than copy and pasting zoom links to everyone (and their mother).

Again, Sutra (and my incredible community) helped me build HumanlyWell to include personal training, group classes, on-demand fitness, and workshops (Habit+Lab)…and eventually a HumanlyWell retreat😏

I’m beyond excited and grateful to share my new adventure...joining the Sutra team to help fellow wellness entrepreneurs launch and scale their own dream businesses! Two words: aligned and serendipitous🥳🙌🏼

To my fellow-wellness-warriors, let’s talk, I’d love to share what we’re up to!

To my HumanlyWell friends, don’t worry, I’m still teaching classes, hosting workshops, and personal training (yes, using Sutra).

Move w/ me this week💪🏼
Tues 6:30 pm EST
Wed 8:30 am
Wed 6 pm
Thurs 12:45 pm EST

NEXT WEDNESDAY: We are back in-person 7 pm!

Hope to see you on the mat🤩

✨Saw some sea-cows at Weeki Wachee Springs

✨Wandered the weekend street market and Siesta Key beach in Sarasota

✨Shell-hunted at Shell Key Beach

✨Biked along Bayshore Drive

Successfully soaked up every minute having my parents in town!

Currently open for booking summer itineraries at Hotel Heumann☀️

Every time a woman shows she’s comfortable in her own skin, she inspires another woman to be comfortable in hers.

Inspired by ✨

Makeup: crispy Miami sunburn
Hair: salt water and chlorine

Mama said knock you out👊🏼

Tampa friends! We are running it back this Wednesday for some 90's hip-hop punches and plìes

Barre Boxing is back, blending traditional barre moves with kicks and punches for a fun, full-body burn!

4/21 @ 6 pm 🔥
$5 tickets for the class- link in bio!

We are celebrating with prizes for 3 lucky attendees and 10% off at

• ONE $25 gift card to

• TWO 45-minute Personal Training sessions with yours truly🙋🏼‍♀️

PS send the song requests...I know you have some 90's/early 2000's jams you love to sweat to💪🏼

See you Wednesday!

It’s actually an optical illusion.
It’s the pattern of the pants.

or it’s Sam-Shells🤷🏼‍♀️

Also, updating my address since I’m moving into

My classes are all rainbows and butterflies 🌈🦋

And smiles🙂

Well at least those are a few of my favorite moves...

In class I regularly reference the smile on your butt, you know that smile right where your hamstring meets your seat? That one.

As your favorite health hype woman, I wanted to remind you that the smile on your face, the smile on your butt, and the smile in your soul are perfect just the way they are✨

Keep smiling with me this month:

4/13 Barre Boxing 5 pm

4/14 gut-health mini retreat 7:30 pm

4/21 Barre Boxing 6 pm
**90’s hip hop with

4/21 Barre 8:30 am

                                   

New week of a new month of a new quarter✨
 
For those of you who love to use a 'clean slate' to kickstart momentum…here's your sign!
 
If the New Year’s Resolutions Habit Honeymoon phase has started to fade…then let's use this new season to SPRING into action! See what I did there👀
 
April daily habits I'm working on:
1. Waking up earlier
2. Stretching/foam rolling for 2 minutes before I leave my bedroom to start my day
3. Drinking green tea while reading The Daily Stoic each morning
4. Three 35-min FLOW state focused work sessions per day (love my Pomodoro app and Spotifiy's classical music playlist for this one)
 
After dealing with years of gut-health issues: bloating, constipation, stomachaches, IBS-C, SIBO, you know all the fun ones💩 I've chosen to focus on habits that are energizing while also restorative for my digestive system.
 
I've learned you don't need a lifestyle overhaul. Baby steps lead to real change!💯
 
If you're looking to build habits to improve your gut-health and boost digestion then I am thrilled to share that your girl will be partnering with fellow health coach for your:
 
Go-To Guide to Gut-Health
 
April 14th 4:30 pm PST / 7:30 pm EST
 
This interactive virtual retreat includes:
💩30-min panel with tangible tricks to boost your gut-health

🍋30-min in the kitchen stirring up a gut-healing tonic + learning nutrition principles to optimize gut-health with

💪🏼30-min gut-friendly Barre Flow with me!
 
We'd love to have you join us, tickets are linked in ze bio!

PS this is the first of monthly mini virtual retreats we will be hosting…until we can all be in person🏝

Forecast this week calls for sunshine and sam-shells with a slight chance of sore booties🍑🍑

Chances to MOVE with me👇🏼

Tonight: (all EST)
5pm BARRE BOXING
6:30pm Cardio Barre

Wednesday:
Back to back BARRE BOXING
5pm
6pm *IN PERSON *
🤩$5 tickets linked in bio to enter the giveaway for FOUR lucky winner!!!

Thursday:
12pm 30-min Barre Blast
12:45 Cardio Barre

Saturday: Class for a Cause!
11am Barre+Yoga with
All proceeds benefit ✨

PS with 50+ on-demand videos in the library, monthly unlimited package prices are going up April 1👍🏼

Today marks 6 months since over 900 of my colleagues and I were let go from LinkedIn. As challenging as that time was, I still like to believe it was a blessing in disguise.

In November of 2019 we found out we were moving to Tampa after Brad's graduation since he would be starting his new career at Raymond James.

At the time, weren't able to work remote so I was hesitant about sharing the news with my manager. Once Brad and I mapped out our eventual move and exact date, I let my manager know that my last day with LinkedIn would be August 21st, he was incredibly supportive!
 
Upon leaving LinkedIn and moving to Tampa, I was planning to take HumanlyWell health coaching full-time (Plan A)…
However, once COV!D hit and we were all forced to work remote, I asked if I could stay on through the move until the offices reopened, my manager agreed (Plan B).
 
5 months later, I was let go (Plan C?) I recognize how lucky I am that my Plan C looked almost identical to my Plan A. Perhaps a sign from the universe that I was meant to go for it😏
 
6 months feels long, but also like it flew by! As my magical friend and client reminds me, time is just a construct
At first, I was so hard on myself, holding onto this belief that I should be farther along in my biz. Cue a mindset shift with a go-to performance prompt from , write down your 10 credibility markers.
 
My business 'plan' changed almost weekly with new projects, collabs, ideas, and clients.

With time confusion turned to clarity. Distress turned to ease.
 
A sneak peek for the next 6 months:
👉🏻New 1:1 + small group VIP holistic fitness programs
👉🏻HumanlyWell Habits workbook
👉🏻Virtual retreats with and
👉🏻Collabs with a global women's conference, corporate wellness partners, and local small businesses!
 
I'll continue sharing all these updates and more in the HumanlyWell newsletter, coming in April, link in bio to subscribe!

Clearly I market Barre aggressively on IG and people keep saying “it looks like you’re crushing it!”

Most of the time yes, it does feel like that. But there are still some classes where I log on and no ones there.

I still teach a class, I even cheer on the eventual students who may catch the on-demand recording.

Some days the empty screen feels hard.
Not the legs-shaking-I-may-collapse-if-I-do-one-more-plié-squat kind of hard.

The hard gut punch/ego-blow that momentarily makes me question myself. I have my own self-doubts but I choose self-compassion.

Reminding myself that I am exactly where I’m meant to be. Stay focused and quit comparing myself to others or giving into the imposter syndrome.

Cue
WE CAN DO HARD THINGS.

After each class I feel like I can fly, the endorphins are racing, and I feel on top of the 🌎

I am forever in awe of this baby barre community💙

You inspire me. Because of you I keep showing up. Because of you, I continue to live in my mission to create a space
Where we celebrate our bodies.
Where we push our limits with love.
Where we strengthen mind AND body.
Where we fill our own cups first then we can overflow into others✨

I believe in this, I believe in myself, and I believe in you.

Thank you for showing up.
Thank you for being you.

Hope you enjoyed this diary entry.
Maybe it was a reminder that IG is just a highlight reel, not a reality reel.
Love you, good night🌙

Daylight savings had me (us) feeling real tired 💤

Spent the last few days trying to power through the funk rather than listening to my body.

Started today a little later, a little slower...enjoyed a walk outside rather than teaching a 7:30am barre class.

Even in a “job” that I love, everyday is not always overflowing with motivation.

If I’m not feeling motivated, I still try to create a back up plan to take ACTION.

1️⃣MOVEMENT always shifts my mindset.

2️⃣DECLUTTER my space, to declutter my mind. Aka put the towering pile of cups in the sink, and place phone on airplane mode.

3️⃣I tell myself TWO minutes. Spending two minutes on the biggest task on my list...usually that two minutes turns into completed (or at least closer to done!)

4️⃣AirPods✔️
5️⃣Spotify Classical music✔️
6️⃣Pomodoro app✔️

My flexible formula to get sh*t done🤯

Knock out step☝🏼with a barre class with me this week!

Wed: 5pm Barre Boxing
Wed: 7pm Barre
Thurs: Barre Blast 12 pm
Thurs: Cardio Barre

Check it out👇🏼
www.HumanlyWell.com
for the class schedule and an on-demand library of OVER 50+ classes🙌🏼🔥

Enjoy the hashtag spam😘

Have you ever seen 8 Mile?

This is how our sales manager at LinkedIn opened one of our Monday morning team meetings.

He recapped the end of 8 Mile, which if you haven’t seen it this may ruin it for you…Eminem gets on stage for the final rap battle against Papa Doc and preemptively points out his own ‘flaws.’ He calls himself out before Papa Doc – or anyone else can.

It worked for Eminem, it worked in sales, and it works for building healthy habits!

The key is awareness. Be aware of your own weaknesses, self-determined limitations, and potential obstacles.

Call out every barrier and then create a backup plan for each one.

With my coaching clients we call this obstacle mapping…

In one column write down all of the challenges. In the next column, write down a specific backup plan for each one.

Let’s say the goal is working out:

Barriers (or excuses):
1. Feeling too tired
2. Not enough time
3. Not sure what workout to do
4. Too long of a commute
5. It’s raining outside

Backup Plan:
1. Feeling too tired👉🏻Play your favorite pump-up playlist, stand up for just 10 jumping jacks, start with only two-minutes of movement and then see how you feel. You’re likely to keep going…

2. Not enough time👉🏻Hold a 2-minute plank, keep a set of weights or a yoga mat in your office.

3. Not sure what workout to do👉🏻Create a bookmark of Youtube fitness videos or use an app so you always have options. I also know a great barre instructor ;)

4. Too long of a commute👉🏻10 squats before you get in the car.

5. It’s raining outside👉🏻This is like when you’re at the gym (really miss those days) and someone is on the machine you want to use. You don’t stand there watching and waiting for the machine to open up. Maybe you leave the gym, though not likely. You go find something else to do!

These are all ideas for when you’re in the moment. When you’ve already told yourself, you’re going to exercise NOW but these barriers creep in…

Call yourself out.
Create a backup plan.
Take {modified} action.

And put those perfectionist tendencies to rest😴

TUCK then TEQUILA!

TEAM TAMPA, join me for a live, outdoor, socially-distant barre class at  this Wednesday 2/24 at 6pm EST!

And every 4th Wednesday of the month in 2021, might as well mark your calendars now 🗓 

Tickets are linked in my bio, reserve your spot, bring your mat, and stick around for the $6 margaritas 🔥🔥

 will be there as a supportive partner, and as a reminder that no previous barre experience is required! 
 
Everyone is welcome, there will be modifications for all levels. I’d love to have you join me for Wellness at the Wharf!

Not in Tampa? Check out my weekly virtual Barre, Barre Boxing, and Barre Blast classes @ www.HumanlyWell.com

I’m a health coach, fitness instructor, Habit+Lab facilitator, health equity advocate, well-being afficionado, positive psychology student, energizer bunny/hype-woman, dog-mom, daughter, and wife (I swear I’ll change my last name soon ).

I am on a mission to help others live as well as humanly possible (👀see what I did there?)

HumanlyWell may be a one woman show, for now, but I’m certainly not on this entrepreneurial journey alone.

I am beyond grateful for my TEAM: family, friends, clients, support system/marketing team who continue to be my joy triggers, my weekly wins, my challengers, my teachers, my advocates, and my agents.

👉🏻Next week, I have the opportunity to return to a company I once called home to facilitate Habit+Lab for the LinkedIn sales team.

👉🏻 The very next day I get to teach a LIVE outdoor, socially distant barre class at Sparkman Wharf for my growing Tampa community!

THANK YOU TEAM!

If you want to learn more about the projects I’m working on, or you’re ready to uplevel your health+habits then checkout the link in my bio!

Goals and intentions = outcomes

Habits = tiny behaviors to reach ^ outcomes

I love a good goal/intention setting exercise. But I’m also action-oriented, I like to have a plan.

To reach a new goal or elevate towards an intention, I create a habit plan. And because I’m over hearing about SMART goals.

1. What is the habit?
2. Does the habit align to a specific goal or intention?
3. When will I do the habit? Before [blank] or after [blank]
4. How will I make the habit easy?
5. How will I make the habit obvious?
6. How will I make the habit rewarding?

🔥Why habits?

Last year I was facilitating a virtual holistic health workshop for an investment firm in Chicago. We talked all about screens, sleep, sugar, and the dangers of sitting... A few of my favorite topics.

We get to the Q&A part of the workshop and one of the attendees, the CEO of a CHI-based software company, takes herself off mute to ask:

“I feel like this is helpful, but I know what I should be doing, so why can’t I stick to it?”

Seems so simple, so straight forward, but I was caught off guard🤯My stomach dropped like a brick, my face was flushed and I barely stumbled through the answer before the call finally ended.

After kicking myself for struggling with the answer, I realized this was my AH-HA moment!

If knowledge is half the battle, what’s the other half?

It’s not motivation, or discipline, or will-power.

It’s our environment.

How can we adjust our external and internal environment to make behavior change (habits) stick?

With a plan⚡️

And it’s not just about putting a post it note on the pantry, or taping bikini model pics to the refrigerator (🚫 body positivity issue for another time, but I was guilty of it).

I mean tiny steps for seamless integration, making new and healthy behavior practically subconscious🧠

Baby steps lead to big change!

As I wrap up my online course in Positive Psychology (shoutout ) I started toying with ways to apply Positive Psychology to habit formation...to not only boost happiness and improve overall wellbeing but also make habits stick!

When I first heard about Positive Psychology in 2019, it sounded pretty woo-woo. But the more books I read, the more I realized that this isn't another topic on feel-good fluff, this is the scientific study of the strengths that enable individuals and communities to thrive.

- Before Happiness
- Positive Psychology: A Practical Guide
- Real Happiness
- The Book of Joy and

I am not here to promote any toxic positivity because I am not always happy, we are all human (pun intended). However, I am working on training my brain to focus on the good things, call it learned optimism. 

💪🏼Optimism is a muscle we can strengthen, clinically proven to reduce anxiety and depression, and increase resilience.

Here’s an idea...Imagine your habits as a garden🌷You probably know what weeds need to be pulled.

What habits do you want to nurture and have flourish in this garden of habits?

Personally, I'm always looking for ways to nurture a habit of gratitude...
1. Three good things: write down or ask a friend/partner about three good things that happened that day

2. Weekly wins: write down and share your weekly wins with a friend (think beyond work)

3. Thank you notes: Write cards and thoughtful texts of appreciation to loved ones

A year ago this week I attended Oprah‘s 2020 Vision: Your Life in Focus...along with 15,000 other attendees at the BB&T center in Fort Lauderdale, Florida. Wild to think about that many people in the stadium🤯

My mother in law and I were huge Oprah fans! We had no idea what to expect or what we would get from this day.

Looking back, the experience nourished my mind body and spirit. It started with reflection. Then I used my observations as a guide for where I want to go, where I will choose to focus in my life.

It challenged me to define my vision and make 2020 my year of transformation and triumph.

It was certainly a year of transformation, and there were a few moments of triumph sprinkled in there.

Getting our pup, Bodie. Escaping Chicago to live with my parents in Boise, ID. Starting HumanlyWell 1:1 coaching and teaching virtual Barre. Raising over $12k for causes I care about. Moving to FL. Getting let go from LinkedIn (on the exact day I told my manager I was planning to leave pre-corona). Bringing wellness to the workplace through partnerships with and and through my new favorite project of all, HabitLab!

As Oprah said, “The space to live in is not ‘I’ll try.’ Not ‘I want to.’ Not ‘I really want to.’ It’s ‘I have decided.’”

On that day, I decided. My intentions became clear.
I made a commitment to myself to empower and educate people to lead a healthy life.

That’s my mission.
That’s my Northstar.
That’s my intention.

With New Year’s Resolutions top of mind, I invite you to ask yourself:

“What in my life needs my full attention,my focus?”
“What makes me feel energized, connected, and empowered?”

For those of you who think self-care is soft…
 
I did too. For a long time.
 
For my 8+ in corporate sales and marketing, I didn't realize how little I was prioritizing myself. I barely had time to workout after commuting 3+ hours eac day living in San Francisco and driving to the south bay every week.  I thought squeezing in a workout was enough 'self care'.
 
It was a start…but not enough. I was still groggy trying to get my sh*t together after my dreaded alarm went off. I could barely stay focused after 2pm. My eyelids weighed 75 lbs by 4pm and I couldn't wait to fall asleep in the backseat if we were carpooling home after work😴
 
Shoutout to the Stryker carpool crew who would wait outside my apartment if my alarm didn't go off. Or the ones who would brush their teeth in the backseat on the way down because they woke up late😂
 
Despite exhaustion, I still managed to find time to workout. Fitness was always my thing, I love working out. 

But the terms self-care and self-love felt foreign to me.
 
Of course I believed the classic cliche, you can't pour from an empty cup. But I didn't have time for a bubble bath, nor could I afford weekly massages (what I thought self-care meant).
 
The more I studied positive psychology, the more I realized that self-care activities can be small. Like really really small and still have massive impact.
 
Self-care increases empathy and immune response. It's also associated with lower levels of anxiety and depression along with better sleep and overall wellbeing. Self-care helps us cope, regulate emotional response, and enhance self-awareness.
 
Here are 7 ideas for self-care (most of them take LESS THAN 2 MINUTES)!
 
1.Lock yourself in your bathroom and dance to your favorite song 👀

2.Put on fuzzy socks and slide across the hardwood floors, you won't😏

3.Light a candle

4.Organize the infamous junk drawer

5.Look up fun recipes on Pinterest and share with a friend

6.Stand up and do 10 jumping jacks 😘

7.Listen to comedy station for a good laugh

Keep it small...baby steps for big change🎉✨🧠