Do you take exquisite care of yourself?

You probably take care of everyone else in your life that is important and you never put yourself first. This is very common for all of us, and it’s great to put others first before yourself, but today I am here to tell you self-care is not a luxury; it is a necessity. Time to put your oxygen mask on first.

The reason we overlook self-care and put it at the bottom of our to-do list is because we are constantly striving to do more, to be more.

Over time, I now truly understand the importance of nourishing my mind, my body, and my soul. I wanted to share with others that in order to live a happy, healthy and abundant life we must invest in ourselves. It’s about taking the best care of yourself during our time here.

When we are all facing constant pressure and high-stress levels, it can lead to burnout and emotional, mental, and physical exhaustion. You will not be able to perform at the level you desire in your life if you do not start understanding you are worth the investment.

Once you start embracing the idea of truly nourishing yourself through practices of mind, body and soul, you’ll experience a profound sense of renewal and well-being.

MIND - Cultivate mindfulness: Mindfulness is the practice of being fully present in the moment, without judgment. By cultivating mindfulness through practices, such as all SBF programming, we can reduce stress and anxiety, and increase our overall sense of well-being.

BODY - Take care of your body: Our physical health is essential to our overall well-being. Adding regular exercise to our lives is like giving ourselves a gift that keeps on giving. A reminder to be kind to your body and move smarter, not harder. We also must make sure to get enough sleep, eat nutritious foods and take daily breaks to rest and recharge.

SOUL - Engage in activities and people that bring you joy: Surround yourself with like minded people. These people with the same values, help you grow as a person. Pay attention to your inner voice, you will know when it fuels your soul.

With each passing year and with more life changing events that consume me, I have learnt that it is never too late to make a change. Remember investing in your health and well being is more valuable than I can express to you. The past is history. The present and future lie in the choices you make today. Don’t worry about getting it perfect, just start.

The more involved I become in MindBody practices such as teaching SoulBody fitness classes, it has taught me how to invest in my well-being. These classes are the full package, which I know is exactly what we all need more in our day to day lives. We just need to take the time to prioritize our health and wellness to live the best quality of life we can create.

At SoulBody Fitness we are not only improving physical health, we are striving to improve a holistic integration of wellness in both movement and recovery. We are focusing on providing a lifestyle that will allow others to become the best version of themselves, through mind, body and soul.

One of the largest trends we’re seeing in the fitness industry right now is recovery. It’s been here a while and it is here to stay. You have generations who have grown up understanding the importance of recovery and as they become adults and fitness consumers, they’re demanding it. The best part? They’re willing to pay for it too!

In most articles I’ve read about recovery trends, you learn of modalities that you can use at home or recovery businesses that are standalones outside of most health clubs. What if more fitness business operators focused on recovery INSIDE their health clubs and associations? What if instead of one of your members going down the street to pay for stretching, massage, sauna, cryotherapy, physical therapy, etc. they were able to get all of (or some of) these recovery modalities and classes within your fitness business (and paid you more money each month to do so)?

The first (and easiest) area that can be evaluated is your group fitness schedule. Is your schedule currently full of strength-focused and high intensity classes with one or two yoga classes a week? Or does it incorporate the high intensity classes with an equal amount of recovery, deep stretch and yoga classes? When you look at the type of classes that SoulBody offers – you have the strength focus you’d expect from a group fitness class coupled with the opportunity for resetting the body. The team has heard firsthand how, SoulBody Restore, has helped marathon runners recover from their training and that it’s a class members choose to quiet their mind from their busy lives. What if you incorporated some yoga slow flows or peace classes? Sound baths or workshops are fantastic to incorporate as well. Something that members can look forward to as a ‘special event’. When you shift your focus to strength + recovery, it’s a way for your members to train smarter, not harder!

We can take it a step further and dive headfirst into addressing mental health within your fitness business. I realize that you’re not likely to have licensed counselors on your payroll; however, one of the top reasons fitness consumers work out is to reduce stress and anxiety in order to better their ‘mental well-being’ (so we’ll use mental well-being from here on out). What if instead of marketing slogans around ‘getting strong’ at your gym, you advertised they could ‘get mentally strong’ there as well. It would completely change the game for how and where fitness consumers expect to receive their exercise, their recovery, and mental well-being support. I recently had a conversation with Victor Brick, who operates over 100 health clubs between his Planet Fitness locations around the US and in Australia, and Brick Bodies clubs in Baltimore, Maryland. Victor has a personal connection to being a mental health champion and I knew he would be the perfect person to discuss this topic with – please check out the John W. Brick Mental Health Foundation if you have yet to do so. We discussed the medical side of mental health that the fitness industry simply is not qualified to address, but we also discussed the intersection of mental health & self-care, which is mental well-being, and that my friends, is what the fitness industry can address in a health club setting.

Here are some ways you can promote ‘mental well-being’ in your fitness business:

• Marketing: Market your fitness business as a place where someone can come to reduce the stress and anxiety of everyday life before you market it as a place to ‘get fit’ or ‘get toned’.

• Social Hub: Address ‘the epidemic of loneliness’ and explain the social benefits of exercise (or member socials you plan at your club!)

• Group Fitness Schedule: Offer classes that focus on recovery and self-care (think yoga, Pilates, meditation)

• Recovery Focused: Incorporate recovery like percussive/trigger tools, massage, sauna, and cryotherapy into your fitness business offerings.

• Embrace the Space: Enhance your spaces to be mentally pleasing – do you have the space for a quiet room or journaling station for before/after class? Could you refresh the paint color of your locker rooms to be more tranquil? Could you make certain areas ‘phone free’ to foster the sense of community? Could softer lighting be introduced in certain areas to be more peaceful?

• Educate Your Staff: Did you know moderate to vigorous exercise is more effective in improving depressive symptoms? This is because moderate to vigorous exercise stimulates the happy hormones of Dopamine, Oxytocin, Serotonin and Endorphins.

Victor calls it a D.O.S.E. of Happiness. On the other hand, someone with anxiety, whose body is in a state of stress, should seek out mind-body activities like meditation, yoga, and recovery exercises to give the body the rest it needs. How powerful for your staff to know the difference and be able to make educated fitness recommendations! Victor and I discussed the ‘effort reward model for mental well-being’ in depth and it truly makes so much sense. Think about it like this: if someone is trying to lose 30 pounds – that could take them months of effort, followed by a slow reward. If someone is working out to feel better mentally, the reward is instantaneous – they could walk out of your health club feeling better than when they arrived. Marketing & selling fitness on the mental well-being effects, when done correctly, could generate satisfied customers quicker than our old tactics. This should be what we are ‘selling’ our fitness consumers!

Again, you do not have to claim to fix or address mental health – you can just be a safe space, where someone feels comfortable working on their ‘mental well-being’. Joan Gebhart, VP of Sales for Creative Surfaces shared with me that, “Every brand is incorporating some recovery modality into their business. It’s a necessity at this point”. Joan and I discussed the importance of training your staff on the recovery tools you bring into your business – “they shouldn’t just sit, unused in the corner so you can check a box that you have recovery in your club. Your team should know the benefits of the tools and how to properly use them.” When you think of the perfect recovery offering, what if your trainers ‘prescribed’ recovery modalities for injuries or soreness? Not in a medical sense, but if they had general knowledge about the tools available and how it would help with common aches and pains that were fitness related.

Recovery modalities Joan has seen be incorporated in health clubs recently include, but are not limited to:

•  Infrared Saunas

•  Cryotherapy

•  Red Light Therapy

•  Halotherapy (salt therapy)

•  Massage

•  Compression tools

•  IV drips (require an RN)

•  Hyperbaric chambers

•  Lounging spaces with HydroMassage beds

•  Areas for cold plunge, pools, and/or hot tubs

At the end of the day, there are so many ways you can promote mental well-being in your fitness business. Even if you implement just one of these, I know it would make a huge difference for you and your mental health-conscious members would be appreciative. Busy professionals do not have time to workout and then go elsewhere for recovery and mental well- being support. When put under one roof and make recovery accessible, you’ll be helping your members, further educating your staff AND helping your bottom line – that’s a win, win, win if you ask me!

Truth. Most of us are aware that strength training can help maintain muscle mass and strength. What many of us are not aware of, is that strong muscles equals improved overall health.

I have always added strength training to my fitness routine, as most of us do. But I did not realize the significance. Now, year after year, I realize the huge impact and importance of what lifting weights and using my own bodyweight can do for my wellness.

We naturally start to lose muscle mass over time, so it’s worth starting strength training as soon as you're able to build and maintain that much needed muscle. But what is strength training exactly? To put it simply, strength training, also known as resistance training, involves using your own bodyweight or tools, like dumbbells or resistance bands, to build muscle mass, strength, and endurance.

There are so many rewards to your body, no matter when you start strength training. Here are some of my top benefits:

1.) Enhances your everyday activities:

Gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids.

2.) Preserves Bone Density:

Strength training makes your bones stronger and is crucial for bone development. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.

3.) Improves Metabolism:

Your body will burn more calories after strength training exercises, even after you have completed your workout. The more lean muscle mass you create, it will help to improve your metabolic health.

4.) Lowers your risk of injury:

Helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints to provide additional protection against injury.

5.) Promotes greater mobility and flexibility:

Increases joint range of motion (ROM), allowing for greater mobility and flexibility.

So you might be thinking, SoulBody Fitness is a mind-body workout, it does not include strength training. Oh yes it does!

Traditional barre and mind-body workouts typically only use small, isometric exercises to help build total-body strength, with minimal cardio and strength training included.

Lyndsay Syverson
Director of Trainings and Master Trainer

However, SoulBody programs such as Barre, Unhitched, LIIT and Yoga Sculpt are unique with a more athletic approach with cardio and strength training combined. This formula is magic! Full body workout, which equals amazing results. If you are searching for a new on trend workout to change up traditional strength training routines, SoulBody Fitness is the answer.

SoulBody programs have given me all the listed benefits, as well as helping me become the strongest and most toned I have ever been. Why? Because of our strength training method. We target multiple muscle groups in our formats and we offer a variety! Soulbody is always mixing it up. When regularly introducing new exercises, especially strength training, it challenges your muscles and forces them to adapt and strengthen.

Strength training can provide numerous health benefits when done correctly, and training with a qualified fitness instructor, such as our SoulBody SQUAD, can help ensure safety and effectiveness. With our programs, we fatigue the muscle with a higher number of repetitions, using a lighter weight. This will allow participants to control and maintain correct form while still feeling the burn.

We are not just training our muscles in a series of movements that require a muscle to lift, push, or pull until fatigued. We are creating indisputable benefits to our physical health. Strength training is a critical part of any fitness routine, and at SoulBody Fitness we are the formula dedicated to building strength.

During our recent SoulBody monthly meeting, I was inspired by our conversation. A few of us shared our experiences over the summer of trying something new and how this can be scary and overwhelming! We discussed that facing a new challenge can at times feel messy. But it made me realize that there are so many positive sides of stepping out of your comfort zone. No one wants to feel uncomfortable in a new experience, but it can pay off to be in this position to see where it leads you in life.

So here’s a question I want you to ask yourself, what is “something new” you will try? The next time someone asks you “What’s new?” be ready to answer them with passion and excitement!

Trying new things is very important to our well-being. There is a dedicated term for the desire to have new experiences: neophilia. Neophilia is a predictor of longevity because it turns out that people who seek out new experiences live healthier and happier lives.

Your usual repetitive routine literally zaps the life out of your existence and is not healthy. This fall is the time to try something new. Believe it or not, the more new and fun things you do, the more fulfilling and satisfying your life becomes.

Time to get motivated and recharge your creativity. It will change your life with the following benefits:

1. Gain New Talents and Skills

When you try something new, you’re likely to learn a new skill because of it. Even if you only try that new thing once, you’ll likely be using skills that you haven’t focused on practicing before.

Lyndsay Syverson
Director of Trainings and Operations

2. Gain Valuable Experience

Trying new things can be hard, but learning to adapt to new situations allows you to better adapt to the difficult situations that arise in your life.

3. Gain Unique Perspective

Your new experiences as you try new activities can help you look at the world differently. Everyone has their own perspective on life, and that perspective is influenced by the things we love and do.

4. Gain Confidence and Happiness

If nothing else, trying new things should bring you JOY! Have fun while you try new things. Even if you find you don’t want to try that new thing again, at least you will have created a happy memory for yourself and be proud you took the leap.

I want you to forget about the reasons why you shouldn't do these new things. There are always reasons to not do something. You have to push through this mental obstacle, because you will never know your capabilities if you do not try.

Face the unknown and step up the challenge. There is sincere happiness when we achieve a feat on our own. Plus, when you try something new, you learn a little something about yourself, I know I have.

Being present is certainly not easy as I know from my own experience. But I have learnt that it is ultimately a choice that you make to truly pay attention to how to be present day to day. It will bring more happiness into your life, create more energy and can lessen emotional exhaustion while working.

To be present refers to a state of mindful awareness of what's right in front of you, with no dwelling on the past and no worrying about the future. Choosing to live in the past or the future not only robs you of enjoyment today, but it also robs you of living.

Why is it so hard to be present?

Because we spend so much of our time thinking about what we didn't get done yesterday or what we need to do tomorrow. We completely lose sight of today and become disconnected from living.

We also have the habit of living our lives in a constant state of waiting. We live our lives always hoping some achievement, event, or circumstance in the future will make us happy.

However, in truth, the future never arrives except as the present moment, so we need to learn how to stay in the moment.

What daily activities will help us achieve living life in the moment? These are my top 5:

Breathing exercises - As simple as it sounds, mindful breathing can be a powerful tool for improving your mental wellness, and learning to live in the moment. Your breath is one of the most accessible ways to be present. If you just follow and focus solely on your breath, you can be in the here and now.

Meditation - helps you slow down to notice the things that are right in front of you. It is about learning to be present in your body and mind. Give yourself permission to meditate and pause. Find the joy of doing nothing at all.

Mindful movement - While all workouts can be done mindfully, certain forms of movement emphasize focusing on your breath, your posture and your sensations within your body, such as yoga and barre. Mindful movement can help you feel more present and connected to your body

Focus - Our brains are not wired like computers. We have been sold the myth that we can multitask. Try single-tasking. Yes, one thing at a time! You will be more productive because you have less distraction.

Journaling - Writing things down is a great way to pay attention to your thoughts. Journaling has long been recognized as an effective tool to use for meditation, to open up, and let go of anxious thoughts that bother you, in a healthy way. Writing can teach you to slow your thoughts down and pay more attention to them.

Learning how to live in the present moment every single day is an essential ingredient in a happy life. It is an amazing skill that can be extremely helpful for boosting mental health and well-being.

Lyndsay Syverson
Master Trainer & Ambassador Coordinator
Training Scheduler

Living our lives from moment to moment is not something we can learn overnight. This takes practice. When you find your mind wandering, take a deep breath and reset. Each new day is an opportunity to bring yourself back into the moment and truly live this beautiful life. 💚

Tired of being tired?

Do you find yourself crashing midway through the day, wishing you could make it just a little bit further, but not sure how? The little things we do (and don’t do) can exhaust us both mentally and physically, which in turn makes our busy lives hard to manage.

We are the product of our everyday habits which are very important in our daily routine. They make up the patterns that define who we are and how we live, as well as our lifestyle quality in the long run. This makes it hard to break bad habits that you have developed for years. But if we start to take note of what's good and bad for our bodies and minds, we can then improve ourselves and maintain a healthier lifestyle.

What habits can cause low energy? Some of these points are well known, others might sneak up on you and drain your energy without even realizing it:

1.) Lack of Proper Sleep- Prioritize your sleep to prevent feeling physically and mentally exhausted. Have a bedtime routine and unplug early.

2.) Skipping Exercise when You’re Tired -Your body was built to move, and regular exercise can help increase energy levels and can have a positive impact on both your physical health as well as your mental health. Get off the couch!

3.) Poor Diet - Be mindful of what you eat, as it directly correlates to your energy levels. Eat whole foods that give you energy, like greens, lean protein and healthy fats, not food that takes it away.

4.) Caffeine over Water - Sometimes you feel tired because you're dehydrated. Instead of grabbing that cup of joe, simply sip some H20 throughout the day, always have that water bottle handy.

5.) Constantly Worrying- Worrying is a waste of energy, focus on what you can control. If there is something you can do about it, then stop worrying and take action. Some things are out of our control, we must move forward.

6.) Social Media - It is essential to use social media in smart ways. You can use it for inspiration and follow pages that encourage you to be positive. It should uplift you, not the other way around.

7.) Living in the Past - The past is the past, and there’s no point in holding grudges or being angry about it. The only person you impact is you. So learn to let things go, if not for them, then for you.

Low energy can make us feel extremely unhappy, leading to a poor sense of well-being because we are less productive. The good news is we can switch some of our unhealthy habits to healthier ones so we can increase the amount of energy we have each day. It sounds like a simple step to make, but it is not easy.

Be patient with yourself if you choose to adopt new positive habits that will help improve a healthier and happier life. Cut yourself some slack and celebrate each small vistory through the journey of your personal growth.

With more energy, you will be able to take on life's challenges, which will enable you to create the best life for you.

Most would say that to be healthy you need nutritious food and exercise. But our relationships also play a very big role in our day to day goals to become healthier.

Creating relationships not only gives us a more positive outlook on life and gives us a sense of belonging, studies have shown that people who have social support from family, friends, and their community are happier, have fewer health problems, and also live longer. By neglecting our need to connect, we actually put our health at risk.

Group Fitness is a perfect example of how relationships equal better health. It influences our long-term health not just with the physical act of movement, but also with the state of our mental wellness.

Every single class that I teach, I feel connected to every person in the room. We move together through the same sequence, just as we are all moving through life’s ups and downs. There is simply something amazing about moving to the same beat and challenging ourselves side by side. When surrounding yourself with others who are going through the same experiences in life, while moving to the same beat in a workout environment, is very therapeutic and very powerful.

We are creatures who need one another for support and having social connections, such as Group Fitness classes, are very important to create.

So the next time you are having a hard time signing up for class because life is trying to knock you down, (trust me I know how hard it can be) remember this, your Group Fitness family will be waiting for you and we will notice when you are not present. It can be challenging at times to attend class, but once we leave that room, we always feel empowered and ready to face what we need.

Our Group Fitness community builds positive relationships and makes us happier, plus it will provide meaning to our lives which equals better mental health. It helps to know we will get through it all together. One class at a time, one rep at a time.💚

Lyndsay Syverson

Master Trainer @ SoulBody™ Fitness Global

Mind-body exercise is one of the best gifts you can give yourself. We are beginning to realize that the connection between our bodies and minds is one of the most powerful tools we possess. It is time to start taking care of ourselves.

But what is a mind-body workout???

Is it yoga? For many this comes first to mind because of its history and practice.

But in fact there are many other programs that focus on mindful movement which improves self-awareness, to be more present in the moment, while still feeling the burn and getting results.

Fitness has come a long way throughout the last few years. Many seek a good workout, but people are beginning to recognize how our mental well-being is equally important as the physical.

As stress takes over more space in our modern lives, the benefits of mind body exercises like yoga, Pilates and barre, can not be overlooked. New participants are instantly attracted to these evolved programs, such as Soulbody Fitness classes.

These programs such as Barre+Unhitched, LIIT and Yoga Sculpt provide a full-body workout, with the convenience of squeezing in cardio, increasing strength, plus calming minds in one session. It’s the whole package!

SBF also offers Restore which creates mobility through dynamic stretching and uses restorative techniques with foam rolling, to release fascial tension in the body. Movement that is at times dismissed, but very important as it compliments any workout.

With the magic of mindful movement, participants improve their physical performance with the added bonus of becoming in tune with the body by incorporating these characteristics into each session:

● Concentration on muscular movements

● Inner mental focus

● Synchronizing your movements with breathing patterns

● Attention to form and alignment creating strength as well as balance

The mind-body-soul connection is a path to the happiest, healthiest, most vibrant version of you. So give yourself this incredible gift this upcoming year. At SBF we are here to help you with your journey. It is our mission to inspire through movement as we continue to strive to be leaders in the space of mindful movement.

If you are overwhelmed juggling everything in your life and feel you must have to do it all, you could be taking on too much. We call this “Superwoman Syndrome.” This is a condition when a woman neglects herself and her needs to fulfill all the roles and responsibilities in her life.

As women, we want to do it all so we play multiple roles: businesswoman, mother, spouse, daughter, sister, homemaker, caretaker, coach, homework supervisor, taxi driver, chef, meal planner, or some mixture of these and more. 

Don’t forget to hit the gym, eat healthy and get those roots done. It is never ending.

With all of these roles we are expected to do it with a big smile everyday and complete each one perfectly. I am sending this message to women everywhere to be aware. Taking on these multiple roles can take a lot out of us and it starts to catch up. Many of us are striving for these unrealistic goals that have a serious cost. Instead of feeling fulfilled, you can find yourself feeling stressed, chronically fatigued, depressed and can lead to serious health conditions.

Don’t let the pressure of our world wear you down. You will not get a medal to be the most burnt out and stressed woman on the planet. But it will impact your relationships, your happiness and health.

If you feel you need to untie your cape, check out these tips:

• MAKE THE SACRIFICE- Something has to give. Time to focus on your needs and what is important. Make a choice, take something off of your plate.

• PERFECT DOESN’T EXIST- The house doesn’t always need to be clean 24/7 and the to do list can wait. 

• SAY NO - Let it go, it will be liberating. Practice saying this word and stop trying to please everyone else. 

• SET THE PACE - It is a busy world, but you can decide how fast you go. If you need to take a break from any of your 999 jobs, then do it! Put that phone away. Don't forget to practice self-care and slow down.

Unfortunately, we have found ourselves in a society that encourages women to aspire to a level in everything that we do that is not attainable. It’s madness. But I’ll tell you this from experience, once you take the pressure off of yourself, prioritize and dig deep to know what is important in your life, you will be free from the costume.

Lyndsay Syverson
SoulBody Master Trainer
Master Trainer Coordinator & Training Scheduler

We are so lucky that we have the choices and opportunities that we do today. To be clear we are all superwomen in any role we take on, but it is ok to hang up that cape now and then. We are all bad ass women taking on the world, but let's make a pact to be sure we are still taking care of ourselves. You don’t have to be everything, to everyone. 

So take control girls, restore balance in your life! Unleash all your amazing superpowers and show ‘em how it’s done. 

Lyndsay Syverson
SoulBody Master Trainer

Hard truth. When I was younger, I grew up believing that I needed to workout as hard as I could to become smaller, thinner and a certain size in my jeans. If I didn’t sweat to death, it was not effective, period. I was so hard on myself, but our world made us think this way in terms of fitness. 

As a dancer, athlete and now fitness professional, my body has become exhausted over the years and yes at times in pain. I have overworked my body and undervalued what it does for me. But now, I have finally seen the light of how to become the best version of myself while exercising and transforming to feel the strongest and healthiest I have ever been. 

Do you want to know my secret???? 

Try changing your mindset. Once you do you will never look back. SoulBody Fitness has taught me that we can train SMARTER, NOT HARDER. I feel empowered within because it has changed the way I move my body and has changed the way I view fitness. 

I will be honest, I still love my high intensity workouts, but recently I have incorporated exercise that is better for my body. I have pulled back and realized I shouldn't be going full out every single time I workout. Consistently pushing yourself to your limits every single time you exercise, is a recipe for injury, overtraining and a weakened immune system. 

 Seriously everyone, consider incorporating 1 or 2 lower intensity workouts a week. Low intensity exercises result in better exercise adherence - meaning, you’re more likely to stick with it, because it won’t burn you out, but will still give you amazing results! 

I have now learnt that taking a more gentle approach to fitness is more likely to take you further in your goals. And keep in mind, exercise is never a punishment on your body, it is a reward. 

“ I move to feel HAPPIER, I move to be HEALTHIER, I move to be SUPER STRONG.”