Make the most of your time and effort during your workout, by using one of the most effective fitness hacks -the mind-body connection. The mind-body connection refers to exactly what it sounds like; the mind and brain function in relation to the physical body. For example, exercise has been proven to enhance brain function and memory performance. Meditation and breathing exercises have been shown to reduce stress and anxiety. The benefits of exercise are endless and absolutely incredible, but the mind-body connection I’m referring to now is a hack that will make your hard work in the gym bring about faster results! Who wouldn’t want that? The key is being fully present and intentional about each individual movement you perform while exercising. This method is essential in fitness -not just for athletes but for anyone working out. Using this tip will bring about improved focus in your daily life, enhanced workout performance and create the desired results much quicker than just going through the motions.

Understanding the Mind-Body Connection

The mind-body connection is the relationship between our thoughts, emotions, and physical reactions. When it comes to exercise, this refers to being mentally present and consciously engaging the muscles you’re using. Rather than moving on autopilot, a strong mind-body connection ensures you’re actively aware of your movements, technique, and effort—maximizing the effectiveness of every workout.

Mental states can dramatically influence the way your brain sends signals to perform any movement. When you’re focused and intentional about your exercise, your brain can send more efficient signals to your muscles, leading to better muscle activation and coordination. However, if you’re distracted or disengaged, thinking about what to make for dinner, what you’ll do this weekend or constantly checking your phone, performance often suffers, and the risk for an injury substantially increases.

Studies have shown that simply thinking about a muscle while working it can lead to significantly greater muscle activation. For example, focusing on the biceps during curls, or on your glutes during squats, engages those muscles more deeply than if you were lifting without intent. This mental awareness improves form, boosts muscle recruitment, and enhances overall results.

In reality, the mind and body are not separate systems—they work together and are deeply intertwined. By cultivating this awareness, you can transform the quality of your workouts from routine repetition into intentional, effective training.

Techniques to Enhance the Mind-Body Connection During Workouts

• Practice Mindfulness– Focus on your breath as you complete your exercises. Fully exhale as you contract your muscles with or without load, and inhale as your muscle lengthens setting up to repeat. Deep breaths can help increase blood flow and oxygen to the muscles, providing them the necessary energy for  optimal performance. Whatever you do, avoid holding your breath, this can cause your blood pressure to skyrocket and may cause lightheadedness or fainting. Stay present, fully engaging your mind in the exercise you’re completing.
• Visualization– Before you begin an exercise, visualize yourself performing it with proper form. As you move, visualize the muscles you are working, contracting and releasing. Imagine your muscles breaking down and growing stronger because of the activity you’re completing. Visualize your success- a strong and healthy body.
• Muscle Awareness– Learn about the muscles in your body. Which muscles are contracting during each exercise you’re performing and how does it work? Using what you’ve learned during your visualization practice, will only enhance your mind engagement as you really understand what’s going on in each moment of the movement.
• Positive Self-Talk & Mental Cues– There’s multiple reasons why exercising in a group class is beneficial, but one of them is having a positive and educated instructor. When an instructor conducts class using simple phrases like, “push through the floor” or “bellybutton to your spine”, it can really help guide the movement and keep your mind focused on performing the task correctly. Having an instructor provide positive feedback can elevate your mood which in turn will enhance your performance. But you don’t necessarily need an instructor to benefit from these tools. Try using your own mental cues to maintain proper form and stay motivated. Encouraging inner dialogue can improve consistency, confidence, and results.

Workout Styles That Support Mind-Body Integration

The mind-body connection can be utilized in every type of exercise but it is often easier and more effective with movements that are slow and controlled, as you can take the time to really visualize each and every maneuver. Being mindful and using the mind-body connection is often encouraged in practices such as yoga, pilates and martial arts where intention and alignment are foundational. But don’t limit yourself! You can apply these techniques to strength training, cycling, or even running. The key is to slow down, stay focused, and connect mentally to your body—regardless of the exercise.

The Power of Intentional Movement

Aligning your mind with your body during workouts is a powerful and proven way to enhance performance, avoid injury, and get more out of every rep. Whether you’re in a Pilates or barre class, lifting weights, or going for a walk—being mentally present can transform your fitness experience.

And it doesn’t stop when the workout ends.

Building a strong mind-body connection is also about the habits you create outside the studio. Prioritize quality sleep so you can stay focused, avoid multitasking when moving your body, and resist the urge to rush through exercises. Instead, slow down, breathe deeply, and focus on proper form over volume of repetitions. Even your recovery matters—visualize your muscles lengthening as you stretch, and appreciate the strength you’re building day by day.

The more you bring mindfulness into your movement, the more empowered, capable, and connected you’ll feel—on and off the mat. So next time you train, don’t just go through the motions. Tune in, trust your body, and move with purpose.

We’re in the midst of summer. Time to grab a few of your favorite barre babe’s this weekend and fire up that grill! I’ve got the best new recipe for you to try: grilled sweet chili chicken & veggie skewers. These are packed with flavor and are the perfect addition to your summer BBQ plans. Feel free to play around with the recipe and add your favorite vegetables to the skewers and see how they turn out.

Ingredients you’ll need:

Chicken breast– this is a lean protein source containing all of the essential amino acids, which supports muscle growth, tissue repair, and overall body function. (Sub tofu if vegan or vegetarian)

Yellow & Red Bell Pepper– Adding colorful foods to your diet, not only makes your food look pretty, the different color in food means different vitamins and minerals. Think of it this way- the more color in your diet, the more you’re consuming a variety of different types of essential nutrients. Bell peppers are particularly high in vitamin C, an antioxidant that supports your immune system among many other things.

Red Onion– Again, remember that the more color in your food the more nutrients. Red onions trump white onions in terms of nutrition. Grilled onions become slightly sweeter as they cook and can really boost the flavor of the entire skewer.

Avocado Oil– this type of oil has a mild flavor and is high in monounsaturated fats (the good kind of fat!).

Sweet Chili Sauce– the essential ingredient to this recipe that makes everything flavorful! It’s a little sweet with a little kick, perfect for anything barbequed!

Sea Salt & Black pepper– to bring out the natural flavors

Optional– Try adding other vegetables you have on hand, zucchini and mushrooms are a few of my favorite for the grill.

Ingredients:

• 1 lb Chicken Breast (boneless, skinless, cut into cubes) (sub tofu for a vegan or vegetarian option)
• 1 Yellow Bell Pepper (medium, chopped)
• 1 Red Bell Pepper (medium, chopped)
• 1 cup Red Onion (cut into chunks)
• 2 tbsps Avocado Oil
• 1/3 cup Sweet Chili Sauce
• Sea Salt & Black Pepper (to taste)
• 6 Barbecue Skewers

Directions:

1. In a large bowl, add the chicken, bell peppers, onion, oil, sweet chili sauce, salt, and pepper. Mix to combine. Marinate for 30 minutes covered at room temperature.
2. Preheat the grill to medium-high heat. Thread the chicken and vegetables onto the barbecue skewers.
3. Place the skewers onto the grill and cook for five to six minutes per side or until the chicken is cooked through and the vegetables are charred. Serve and enjoy!

Notes:

Leftovers: Refrigerate in an airtight container for up to three days.

Serving Size: One serving is equal to two 7-inch (18 cm) skewers.

More Flavor: Brush more sweet chili sauce onto the skewers once they are cooked.

Barbecue Skewers: If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling.

Health Insights:

• Protein- The chicken breast in this recipe provides a significant amount of protein, which is essential for muscle growth and repair, as well as overall body function.
• Vitamins and Minerals- The bell peppers and red onion in this recipe are excellent sources of vitamins and minerals, including Vitamin C, Vitamin A, and Potassium. These nutrients are crucial for maintaining a healthy immune system, good vision, and proper heart function.
• Healthy Fats- The avocado oil used in this recipe is a source of monounsaturated fats, which are heart-healthy fats that can help to lower bad cholesterol levels and provide essential nutrients that your body needs.

Sorry to break it to you sister, the truth is, doing 100+ sit-ups every day is not going to give you a six-pack. The media has fed us the lie for long enough, and it’s time to serve you the cold, hard truth. Spot-targeting, or exercising one particular area of the body to remove fat and tone up, does not work. Marketing done for gyms, personal trainers, exercise programs and even supplements, use this myth against you so you’ll buy into what they’re selling. Unfortunately, that’s not the way the body actually works. But don’t worry, there’s still plenty you can do to work towards the aesthetic body composition of your dreams. Let’s break down the science behind this myth and what you can do instead to get the results you’re looking for.

Why Spot-Targeting Doesn’t Work

When it comes to fat loss, many women wonder why certain areas—like the hips, thighs, or belly—seem so stubborn. The truth is, hormones and genetics play a major role in where your body stores and loses fat, and unfortunately, you can’t control that with targeted exercises. Hormones like estrogen, insulin, cortisol, and adrenaline influence how your body stores fat and burns it for energy. For example, estrogen tends to encourage fat storage around the hips and thighs (a pattern common in women), while cortisol, the stress hormone, is linked to more fat stored around the belly. But these hormones affect your body as a whole, not just in one area—so doing endless crunches or pliés won’t make fat disappear specifically from your stomach or thighs. 

When your body starts to lose fat, it does so based on your genetic fat distribution pattern—which is why the first place you gain fat is often the last place you’ll lose it. Some women might see fat loss first in their face or upper body, while others may lose it more evenly. It depends on your unique hormonal profile and how your fat cells respond to those signals. This is why two women can follow the same workout and diet plan and see fat loss in totally different places—and at different speeds. So while lifestyle changes like diet and exercise are essential, it’s important to understand that your body’s “trouble spots” aren’t about effort or willpower—they’re about biology. This is why it’s so important not to compare your body with someone else’s or beat yourself up about not losing the weight as quickly as you hoped. There are loads of factors at play when it comes to your body composition. Every body is different and keep in mind that what works for some on their fitness journey, may not be the right fit for you. 

So, What Can You Do?

The good news is, all those extra repetitions of exercises you’ve been doing haven’t been in vain—while they may not target fat loss in the areas you’d prefer, they do stimulate muscle growth, which in turn boosts your metabolism and supports overall weight loss. The key is to focus on long-term consistency, knowing that your body will shed fat in the order it wants to, based on how it’s wired. Instead of trying to fight your genetics with spot-targeting, work with your body by training smart through a combination of strength training and cardio, fueling your body with a balanced diet, and being patient with the process. Understanding your hormones and genetics helps shift the focus away from quick fixes and toward sustainable strategies that work with your body, not against it.

Movement We Love For Building Strength

Strengthening your muscles supports your metabolism as previously mentioned, but it also shapes the muscles under the skin, which creates visible change over time, as overall fat reduces. We’ve got some moves to strengthen those areas where women most commonly want to appear toned (not spot-targeting, just creating some definition that will shine through after we’ve been consistent and patient).

• Plié Pulses –To target the inner thighs and glutes we love plié pulses. These babies will burn! 

Stand with your feet wider than hip-width apart, with toes turned out at a 45-degree angle. Slowly and controlled, lower into a deep squat. Hold this position, moving only a few inches as you pulse up and down. Complete 15-20 pulses, then return to standing. Repeat 2-3 times.

• Tricep Kickbacks – These are great for defining the triceps and creating toned arms, reducing the appearance of arm flab by building lean muscle. For this exercise you will need dumbbells. 

Hold a dumbbell in each hand, bend at the hips with a slight bend in the knees, and lean your torso forward, keeping a neutral spine. With elbows bent at a 90-degree angle, bring each arm back one at a time by straightening your elbow and squeezing your tricep at the top. Hold there for a beat and slowly return to the bent arm position. Complete 10-15 repetitions, repeating 2-3 times. 

• Bridges with a Resistance Band – Bridges are great for growing the glutes and hamstrings. Using a resistance band increases the challenge by engaging the hip abductors and fully activating the glutes. 

To begin, lie on your back with your knees bent, feet flat on the floor. With your arms on the floor reaching toward your feet, your middle finger should be able to touch your heels. Loop the resistance band just above your knees. Slowly press through your heels and lift your hips toward the ceiling, squeezing your glutes and pushing your knees out against the band. Hold at the top (squeeze, squeeze, squeeze!!!!) for a beat and slowly lower your hips back down and repeat. Perform 15-20 repetitions and repeat 2-3 times.

• Planks – Planks are not only complete core killers, they also activate 70-80% of all the muscles in your body. These are great to strengthen your core, while simultaneously strengthening both small and large muscle groups throughout your entire body.

Start in a forearm plank position (forearms on the floor, elbows directly under the shoulders, legs extended behind you, feet hip-width apart). Now this part is key: unlike the Instagram influencers you see holding a plank and sticking their booty up in the air, you want to suck your belly-button into your spine and tilt your pelvis down so your spine is straight and aligned. Hold this position for 30-60 seconds (or as long as you can!!! …and then one second longer!) Repeat 2-3 times.

Mindset Shift: From Spot Fixing to Body Empowerment

Learning that “spot-reducing” is not really a thing, might not be what you wanted to hear, but it’s important to take note of the small signs of progress you see on your fitness journey. Less fatigue? Better posture? Balance? Strength? Confidence? These are all signs you are on the right track and moving forward! Keep at it and be patient! With consistency and patience, results will always follow. Maybe not where and when you would prefer, but they will come. Just because we can’t control where you lose fat doesn’t mean you’re not making powerful changes.

Now that you know the truth about spot-targeting, it’s time to embrace a holistic approach to fitness. Let go of unrealistic expectations, and focus on what you can control: your effort, your consistency, and your mindset. When you trust the process, your body will change in ways that are sustainable and rewarding. We’re right here with you celebrating every small victory along the way!

Nothing feels like summer quite like a fresh peach pie! And a pie that’s healthy?!! Can’t beat that! The crust is made with wholesome, healthy ingredients, and the peaches are sweetened minimally so you can indulge completely guilt free on this one. The best part?! It tastes delicious!!!

Ingredients You’ll Need:

Dates– these are a great way to get some sweetness into a recipe without the sugar crash, not to mention they are high in fiber and antioxidants making them a healthy dessert option.

Cashews– these are packed with the “good kind” of fat and a great source of protein. Blended cashews are great for adding a creamy texture to any recipe.

Unsweetened Coconut Flakes– coconut is also high in “good fat” but high in calories so be careful not to consume too much. It’s important to get the unsweetened coconut flakes, as the sweetened option is loaded with added sugar. These coconut flakes add a great flavor to the crust of the pie.

Peaches– the star of the show! Make sure your peaches are ripe as that will give this pie an extra natural sweetness.

Cinnamon– this little spice is great for tricking your brain into thinking you’ve eaten something sweet, without the added sugar. It’s also great for regulating your blood sugar, packing in antioxidants and even has anti-inflammatory effects.

Maple Syrup– a more natural option for a sweetener in this recipe. Although maple syrup is still sugar and should be consumed in moderation, pure maple syrup provides antioxidants and is minimally processed without additives, making it a healthier option when choosing a sweetener.

Ingredients:

• 1 cup Pitted Dates (soaked for 1 hour and drained)
• 1 1/2 cups Cashews (soaked for 1 hour and drained)
• 1 cup Unsweetened Coconut Flakes
• 8 Peaches (thinly sliced)
• 2 tsps Cinnamon
• 1 tbsp Maple Syrup

Health Insights:

• Fiber- This recipe is rich in dietary fiber, which is essential for maintaining a healthy digestive system. The high fiber content can help to prevent constipation and promote regular bowel movements. Fiber also helps to keep you feeling full, which can aid in weight management.
• Healthy Fats- The cashews in this recipe provide a good source of healthy fats, particularly monounsaturated and polyunsaturated fats. These types of fats are beneficial for heart health as they can help to lower levels of harmful LDL cholesterol and increase levels of beneficial HDL cholesterol.
• Vitamins and Minerals- This recipe is packed with a variety of vitamins and minerals, including Vitamin A, Vitamin C, Calcium, and Iron. These nutrients are essential for various bodily functions, including supporting immune health, bone health, and carrying oxygen throughout the body.

Tired of yo-yo-dieting and never seeing the lasting weight loss results you’ve been working so hard towards? Yeah, we need to fix that. 

It can be extremely disheartening to be doing everything correctly (eating clean, counting calories and exercising like a maniac), just to try to lose weight that never seems to fall off. So listen, here are some science-backed, simple tips that can help. I can’t promise a drastic drop on the scale all at once, but remember, consistency is key so keep at it, and at this point, what do you have to lose? Remember, everyone’s body is different and responds uniquely to how quickly the weight comes off, so don’t get discouraged if you don’t see results right away. Let’s experiment to see if your body responds to any of these 10 tiny tweaks you can add into your lifestyle to improve metabolism, curb hunger and support fat burning. They might just be the thing that’s been missing!

1. Green Tea

Green tea is one of the healthiest hacks! After learning about all the benefits of green tea (not just weight loss) and how it can help with SO MANY health related things (you should look into it more), it almost seems like magic. But one of the amazing benefits of consuming green tea is its ability to help in burning fat, thanks to a powerful antioxidant it contains called EGCG. This antioxidant, mixed with the caffeine also present in green tea, provides a thermogenic effect working with your body to burn more calories, even while at rest. Sounds pretty great doesn’t it? Try drinking around 2-3 cups in the morning or before your next barre or pilates class to utilize that caffeine boost for enhanced exercise performance.

2. Vinegar

Vinegar has been known to help stabilize blood sugar. What does this mean? Basically, after eating carbohydrates (especially refined ones like white bread, sugary snacks or soda) they break down into glucose (a fancy word for sugar) that floods into your bloodstream. Why is this bad? Well, for many reasons. Insulin (a hormone) rushes in to pull the sugar out of your bloodstream and store it (as glycogen or fat). When insulin is constantly being rushed in to save the day after you eat a sugary snack, this can start to cause a problem. Insulin will put your body into storage mode and save that sugar as fat instead of burning it. Not to mention, when a spike happens too fast, you often crash and feel tired, irritable and hungry again. 

So, back to vinegar. Vinegar helps counteract these issues by stabilizing your blood sugar after you eat, which can be very beneficial if you’re trying to lose weight! Apple cider vinegar, balsamic vinegar, even one of those fancy flavored vinegars they have these days will do the trick! Try adding 1-2 tsp of vinegar to your salads to get a daily dose in your diet in a delicious manner.

3. Meal Times

The times you eat during the day, as well as what you’re eating at different times can really make an impact on your weight loss goals. You’ve heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Well it’s true! Make breakfast your biggest meal, lunch slightly smaller and dinner more like a snack. 

It’s important to start your day with a protein packed breakfast, this will help keep you full and satiated throughout your morning so you won’t feel the need to snack and you won’t crave sweet, fatty foods throughout the day. Be mindful that eating right before bed can increase your chance of storing that food as fat, as your body is in “rest and recover” mode while you sleep, not “digest and burn” mode. Eating this late can also negatively impact your sleep, making it even harder to lose weight.

4. Plate Portion Sizes

The key to your plate (when trying to lose weight or not), are the vegetables. Vegetables are high in minerals and vitamins essential for your overall health, and low in calories and fat, it’s a win-win situation. Go ham on the veggies! Still hungry after your meal? Load up on more veggies! You can essentially eat as many veggies as you want while looking to lose weight and still achieve your goals, so don’t be afraid of the vegetables, they will only help you! 

On that note, let’s talk about what a balanced plate should look like. ½ of your plate should be filled with vegetables, ¼ of your plate should be some sort of protein and the remaining ¼ should be a complex carb (think quinoa, brown rice, sweet potato). (Pro-tip: at dinner time, try using a smaller plate to keep your meal light.)

5. Water

Before you begin your meal, drink a glass of water. This will help make you feel more full to reduce over-eating. Be sure to stay hydrated throughout the day with plenty of water. Drinking enough water supports your body functions, allowing fat loss to be easier and more efficient (e.g. dehydration makes you feel fatigued, and you’re less likely to move your body—even in small ways—meaning fewer calories are burned throughout the day). 

Be careful about other drinks you may consume throughout the day. Drinks that aren’t water, black coffee, or tea, are often packed with sugar and therefore hide a huge amount of sneaky calories.

6. Conscious Eating

Get rid of all distractions while you eat! Make sure you aren’t eating in front of the TV or while scrolling social media. Being mindful while you eat can lead to better portion control and hunger awareness, reducing the urge to overeat. Take at least 20 minutes to sit down and enjoy your meal. Eating slower allows your brain time to catch up with your stomach. Chew your food a little longer than you feel is necessary. Chewing actually produces hormones that signal to your brain that food is being consumed, which in turn will start to make you feel full. So slow down, and take your time to eat.

7. Walk After Meals

10-20 minutes after each meal, try to get out and go for a light walk for about 10-20 minutes. This will aid in digestion and blood sugar control. You’ll feel less sluggish after a meal as well, which means you’re more likely to have more energy to move your body more throughout the day.

8. Stand More, Sit Less

Standing burns more calories than sitting, so it comes as no surprise that you ought to try to stand as often as you can. When you stand you often shift your weight or fidget, just causing some extra little movements throughout the day—which add up to a lot in the end. Standing also improves your posture and lightly activates your core muscles. While it’s no replacement for a workout, it’s better than being completely sedentary. 

Standing or taking a 2 minute walk every 30 min-1 hour can work to reduce post-meal blood sugar spikes, which we’ve learned can really have an impact on our weight loss goals. (Pro-Tip: If you can’t leave your desk for a mini walk every hour, try seated calf raises. While not as powerful as full body movement like walking, these can still help activate muscles and work to reduce post-meal blood sugar spikes.)

9. Sleep

Women should consistently be getting at least 7-9 hours of quality sleep every night to support weight loss. Achieving this goal will help curb hunger and reduce cravings throughout the day. Getting enough sleep supports your hormones (which highly impact your ability to lose weight), metabolism and energy levels (meaning the more energy you have, the more likely you are to move your body and burn more calories).

10. Treats

You read that right. I said yummy and delicious treats. Let’s face it, completely depriving yourself of all desserts for the rest of your life is completely unrealistic. And honestly, how boring would life be not indulging every once in a while in your favorite sweet treat?! 

The key point here is, we don’t want you to completely deny yourself anything deemed “bad for you” just to hit a low moment and go completely overboard binging your way back to happiness. Everything in moderation really is key.

Start With What Feels Easy

So there you have it; 10 tiny tweaks you can make in your daily life to see lasting results. Remember that small, daily choices really compound over time and can lead to big changes. Sustainable weight loss is built on habit change and consistency, not restriction. 

We encourage you to pick 3 of these tips to start with, that you feel will be the easiest to apply to your life. Slowly let them become habits. Over time, you can pick a new one to add into your routine and continue until you’ve taken all of them and applied them to your daily life. 

We know these tips will aid in your weight loss journey and we’re so happy you’re taking small steps each day to a healthier you.

Ingredients You’ll Need:

Quinoa– this is a superfood! Quinoa is a complete source of protein, containing all essential amino acids, so it’s a great protein source if you are looking to reduce your meat intake. It’s also packed with fiber and antioxidants (what’s not to love!).

Chickpeas– a low-calorie, high-fiber, and high-protein food, making them a great addition to weight loss or weight maintenance diets.

Edamame– this is a great complete protein and plant based protein source, offering 17g of protein per cup.

Cucumber– this cool and refreshing vegetable low in calories and a great way to add an extra crunch to this salad.

Cilantro– this is essential to full taste of this delicious salad. Not to mention, the antioxidants it adds to every bite.

Hemp Seeds– this is another complete protein, and a great source of omega 3 and omega 6, which can be more difficult to get in your diet if you’re a vegetarian or vegan. Not only are the health benefits fantastic but it ads a nice texture to the salad.

Apple Cider Vinegar– this has been known to be a great weight loss supplement, as it helps control blood sugar levels, aids in digestion and may help with appetite control and fat loss.

Olive Oil– although this is high in fat, meaning it is high in calories, it is a great source of polyphenols, which are essential for fighting free radicals and keeping our cells young and healthy. This is going to keep your salad from feeling dry and aiding in a sense of fullness.

Garlic Powder– this is going to give the salad an extra boost of flavor, as well as a boost to your immune system.

Salt & Pepper to Taste

Ingredients:

• 1/3 Cup Quinoa (dry, rinsed)
• 1/2 Cup Chickpeas (cooked)
• 1/2 Cup Frozen Edamame (thawed)
• 1/2 Cucumber (medium, chopped)
• 1/4 Cup Cilantro (chopped)
• 1 tbsp Hemp Seeds
• 1 tbsp Apple Cider Vinegar
• 1 tbsp Extra Virgin Olive Oil
• 1/2 tsp Garlic Powder
• Sea Salt & Black Pepper (to taste) 

Notes:

Leftovers- Refrigerate in an airtight container for up to three days.

Serving Size- One serving is approximately two cups.

Additional Toppings- Feta cheese, green onions, toasted walnuts, and/or almonds.

Optional- Add mint &/or basil with a splash of lemon juice to mix up the flavors and add another layer of freshness.

You’re showing up for classes, fueling your body with nourishing foods, and building strength from the inside out. But what if we told you there’s one more piece of the puzzle that could supercharge your results—and it’s as simple as heading to bed a little earlier?

If you’ve ever felt like you’re doing “everything right” but not seeing the changes you want, it might be time to take a closer look at your nighttime routine. Turns out, sleep might just be the missing piece in your health and weight-loss puzzle—and the research is pretty fascinating.

Let’s dive into how sleep affects your hunger, your cravings, and even how your body burns fat. Trust me, this one’s worth staying awake for (just for a few more minutes, anyway 😉).

Sleep & Hunger: Why You’re Snacking More When You’re Tired

Have you ever noticed how everything in your kitchen starts to look like a snack after a rough night of sleep? That’s not just willpower fading—it’s science at work.

When you’re sleep-deprived, your body ramps up production of ghrelin, the hormone that triggers hunger. At the same time, it decreases leptin, the hormone that tells you you’re full. The result? You’re hungrier more often and it’s harder to feel satisfied—even after eating a full meal.

It’s like your body is playing tricks on you, sending signals that say, “You need more food!” when really, you just need more sleep.

Stronger Cravings: Why Sugar and Fat Feel Irresistible

Let’s paint the picture: It’s 3 p.m., you’re running on four hours of sleep, and suddenly that donut in the breakroom feels essential to your survival. Sound familiar?

Here’s why: when you’re low on sleep, the part of your brain responsible for decision-making and impulse control takes a back seat. Meanwhile, the brain’s reward center lights up like a disco ball when it sees high-calorie, high-fat, and high-sugar foods.

In short? Your brain craves “quick energy” and high-reward foods, which is why you’re more likely to reach for that candy bar over a handful of almonds.

This makes it extra difficult to stick to your nutrition goals—even if you’re usually super disciplined. It’s not about weakness, it’s about biology. But the good news? This cycle can be reversed by simply prioritizing rest.

Reduced Fat Loss: When Sleep Affects the Scale

Okay, this one’s a game-changer.

Studies show that even if two people eat the exact same number of calories and do the same workouts, the one who sleeps less loses less fat and more muscle. Specifically, in a controlled study, people sleeping only 5.5 hours per night lost 55% less fat than those sleeping 8.5 hours—even though their diets were identical. (View Study)

Why? When you’re not sleeping enough, your body goes into a mild stress state. That stress raises cortisol, increases water retention, and makes it harder for your body to tap into stored fat for energy. Not to mention, without sleep, your muscles don’t get the chance to fully recover and rebuild—making it harder to tone and define the way you want to. 

So, What Can You Do?

Here’s your permission slip to prioritize rest just as much as your next Barre or Pilates class:

• Set a consistent sleep schedule—yes, on weekends too!
• Power down your devices an hour before bed (your inbox will still be there in the morning).
• Keep your bedroom cool, dark, and quiet.
• Try a calming ritual like a few gentle pilates stretches, a warm shower or a cup of cozy tea and a good book.
  

Think of it this way: Sleep is your nightly reset. It’s when your muscles rebuild, your metabolism resets, your stress melts away, and your body says, “Thank you.”

Rest Is Strength

Just like you don’t have to choose between Barre, Reformer, or Mat Pilates (hint: mix them all for best results!), you shouldn’t have to choose between working out and getting enough sleep. Both are essential pieces for your optimal health.

At Redlands Barre, we’re here to support every aspect of your wellness journey—from deep core strength to deeper sleep. Sleep isn’t lazy. It’s powerful. It’s productive. And it might be exactly what you need to see the progress you’ve been working so hard for.

Whether you’re pulsing at the barre or catching a few extra hours of rest, know that both are valid, powerful acts of self-care. 

Ready to dream your way to your strongest self? We’re cheering you on every step (and snooze) of the way!

New Class Schedule Launching July 12 at Redlands Barre:

What’s Changing & Why

We’re thrilled to announce a fresh update to our Pilates and Barre class schedule in Redlands, CA, launching on Saturday, July 12, 2025! These changes were made with you in mind and based on your feedback, attendance patterns, and our mission to give you more of what you love (with less time on the waitlist!).

Whether you’re a fan of Barre, Mat Pilates, or Reformer Pilates, you’ll find expanded options to fit your busy lifestyle.

Here’s everything you need to know:

🌟 New Classes

Barre Signature

Tuesdays at 9:30am (45 minutes)

Led by Cristy, this new mid-morning Barre class in Redlands gives you a chance to fit a bit of strength, length, and tone into your day.

Mat Pilates Signature

Tuesdays at 12pm (45 minutes)

Need a midday reset? Join Clay for a lunchtime Pilates class that will leave you feeling strong and centered.

🔄 Class Format Change

Thursday 9:30am class: Now Barre Signature

Previously a Mat Pilates Signature class, this time slot will now feature Barre Signature with Clay. Same fantastic instructor, new workout style!

🚀 Updated Saturday Class Schedule

We’ve expanded our Saturday fitness class schedule in Redlands to help reduce waitlists and offer more flexibility:

8 – 8:45am – Mat Pilates Signature

9 – 9:45am – Barre Signature and Reformer Pilates Signature

10 – 10:45am – Barre Signature and Reformer Pilates Signature

More formats. More flexibility. Same small-group experience you love. 

✨Why We Made These Schedule Updates

We reviewed survey feedback and real attendance data to make sure this new schedule reflects the most in-demand fitness classes in Redlands. Our goal is to make it easier than ever to join your favorite class at a time that works for you.

📍Book Your Pilates or Barre Class in Redlands

Visit our class schedule page or open your Redlands Barre app to reserve your spot. Classes fill quickly, especially on weekends, so we recommend booking early!

We can’t wait to move with you. Thank you for being a part of the Redlands Barre community!

With love, 

The Redlands Barre Team

Nutrition Basics Workshop

Enjoyed our Nutrition Basics Workshops? Download these meal plans for a head start on healthy habits!

If you’re loving the simplicity of having your meal plans created for you, talk with our team about getting started with personalized Nutrition Coaching! We’ll provide customized meal plans with shopping lists, nutrition facts, correct quantities for the number of people in your house, and more. Our team can give you the extra guidance you need to reach your goals in and out of the studio.

The Redlands Barre Team

Balanced Diet (Includes Meat)

Plant-Based Balanced Diet

Workshop Outline