We all know we need exercise, and every year there’s new trends that put pressure on the ‘how’ we do it. There’s a time and place for all exercise. The truth is the most important workout is the one you’re excited to do!
Exercise is more than physical, it’s emotional and mental. Beyond managing anxiety, giving yourself mental challenges (IE: Doing something uncomfortable and difficult that delays gratification or reward in some way) proves to yourself that you can handle hard things.
High Intensity Interval Training (HIIT) is one form of exercise I will always stand by, because it’s crucial for most of us in modern society. HIIT significantly improves our heart, lungs, bones, muscles, connective tissues and all sorts of other systems of the body. Intense training improves hormone sensitivity, sleep quality, and mitigates anxiety better than other kinds of exercise. In fact, the only thing that tops HIIT effort, is dancing!
Women over 30, I’m especially talking to you! We have all kinds of information about the burdens of mental health disorders, heart disease, cancers, stroke and weak bones as we age - but did you know that every single one of these things are preventable with the choices we make here and now?
This is not about using judgement to ‘should’ ourselves into change. HIIT is significant for women’s bodies, period. Can we add it’s a great tool for anyone looking to save time? Including cardiovascular support, all it takes is a few minutes. What would a fitness routine feel like if it came from a place of luxury?
Here’s a workout for you, and a review of what to expect at Max HIIT on Wednesday mornings. This was last week’s class that had a very full studio!!! Join us each Wednesday at 6:00a, we’re on year 5 of this class and there’s no sign of stopping yet! See you next week?
Studies referenced: PMID 40278218, 40046993
Health in Effect
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POV: you’re full-on wanting to build health without the pressures of diet culture, and you find my page.
New Year, New You - right?
Look, this year is intense unlike many before it. In the face of uncertainty, many of us take control of the parts of our lives that we can with exercise and diet.
That is powerful. And it can lead into diet culture mindsets by pressuring ourselves to maintain resolutions (ps the data says we’ve abandoned them by now).
Maybe you’re tired of the cycle (another new years lap…) or ready to finally nail down your goals. You’ve got options when it comes to getting support!
Personal trainers are ready to support you with physical fitness. They’ll guide workouts and give you safety, accountability and help guide you to your goals.
A Health Coach might look at your health beyond physical markers, whether or not they instruct exercise.
I come from the realm of Public Health, where building health means more than not “just” having an illness. Not a lot of professionals take that route into fitness, but I find it the most direct path for engaging people making long-term change.
Your body, mind, emotions, community, environment and more plays into not only how healthy you are - but even how fit you become.
The real baseline in all this is stress. How you see it (useful? Too much? Necessary?), avoid it or use it.
That’s where I come in! I craft workouts your body will respond to while supporting the other parts of being healthy that happen outside the gym.
If you’re tired of the pressures, being stressed to the max, and repeated cycles - let’s connect!
I talk a lot about “how far I’ve come” and “how much I know” but one of the best traits anyone can have (literally, for their longevity!) is to keep an open mind.
Believe me, I’m no stranger to growth, returning to past behaviors and trying again to get that change to last!
It’s not a fight with myself, just as it was no fight here. I learned where to shore-up what I do, so that all of my offerings are sustainable.
I’m sorry to say, but I’m also human - if I gave the way I do during a 1:1 session to a group class? I would be burnt to a crisp!
That’s why discernment - knowing your needs and what you can manage yourself is critical. I’m here for any step along your path, but you’re leading the way!
What are you building for your health this year?
01/03/2026
Workout with me?
The New Year is here, and so is the pressure* (real or felt!) to ‘return’ to some shape or level of fitness that will validate your self worth.
But the real truth is, you are worthy at every age, size, and ability!
Exercise is something you deserve no matter what a scale says, and it’s easy to confuse what builds well being with diet culture.
Because another truth is that we all benefit from movement. Even better if it’s doing things you love!
I love doing all sorts of things, so I sped extra time on my core and posterior chain. I also do a lot of computer work, so a strong and flexible spine is a must.
So here’s a routine I did as a 30min warmup before spinning 40min.
Do everything for 1 minute and repeat 3 times. Of course you can always use any interval and repeats as you like!
Save for your next mid-intensity or cardio day 🫶🫧
🪩🪩Welcome to 2026 Soft-Landing Workout:🪩🪩
Warmup with 5min yoga - (Sun A and B, slowly) (not pictured)
On Physio Ball:
🪩 Decompress Spine
🪩 Single Arm Chest Press
🪩 Hip Raise Pullover
🪩 Hamstring Curls (single or double leg)
🪩 Donkey Kicks
🪩 Reverse Bird-Dog Reach
🪩 Plank Push-Pull (or circles)
With Weights:
🪩 Flutter Kicks (can add press)
🪩 Sit-Ups with OH reach
Cooldown with the ball - (assisted child’s pose, leg twists, decompress spine)
Have fun and welcome to 2026!
I can get so opinionated (no shame), and group exercise classes are something I’ve spent so many years training, developing and understanding that it means SO MUCH when professionals join.
Those “behind the curtain” of the wellness industry are going to naturally be more discerning and critical of what I do.
So when the room is full (waitlisted!!!) and instructors attend on the regular? I know there’s something special brewing.
I do my best to craft these workouts in multiple directions, styles and focus so it stays fresh while sticking to basic conditioning.
I’m grateful, honored, and so happy to see FULL rooms after a Holiday week and a dump of snow! ❄️ ☃️
3 cheers to you, and our winter wonderland ahead 🤍🤍
At YMCA:
LIIT, Monday @8:45a
HIIT, Wednesday
At Kula:
HIIT, Thursday @7:00* (45min!)
HIIT, Friday @9:90
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338 Dorset Avenue
South Burlington, VT
05403