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Category: 4 Foundations

A Season To Celebrate and Reflect

We’re in the home stretch to the end of the year! Tuesday is the last day Everchange Fitness will be open for 2018, with sessions resuming at 7am on Wednesday, January 2. The regular Wednesday posts will continue, while the Friday blog will be taking a hiatus until the new year. (Keep an eye out…
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10 Habits of Healthy Eating

As we fully enter the holiday season, it’s easy to find ourselves derailed by inconsistent schedules. Below are 10 habits of healthy eating to help you through. My advice is to pick up to three to work with for now. Trying to incorporate them all at once can be overwhelming even in the best of…
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A Breath of Fresh Air: A Well-Being Practice

Happy Friday! To those who live in the United States, I’m thankful for you, and hope you enjoyed your Thanksgiving. We spent the day cooking and celebrating with family, mercifully avoiding the holiday traffic. The rain that started to come down Tuesday night washed the smoke from the air, which gave us a chance to…
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When You Need A Quick And Effective Workout

This time of year can mean more time commuting and even less time to workout. Keep your spirits (and your heart-rate) up with this full-body workout that can be completed in under 10 minutes!   Click to view the full video. Instructions: Warm up. Work 30 seconds, rest 15 seconds. Perform two sets of each exercise before…
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Studio News and Shout-Outs

Today’s pretty smoky here in the bay area, so I’m wishing everyone a safe day indoors. Stay hydrated and avoid vigorous workouts until the air clears. Consider taking transit if you normally bike or walk. If you’d like to still do something active, it’s a great weekend to focus on flexibility. Take a yoga or…
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Keep Moving Forward

This has been one heck of a week for people at the studio. We just wrapped up the third week of the Little Black Dress Challenge, and life is doing its best to get in the way of everyone! Work and an overabundance of responsibilities keep people from following their meal food plans and workout…
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Is the Air Quality Poor? Workout Indoors!

My brain’s been sluggish and my energy equally dull, even with abundant water, caffeine, and good food. I’ve been sleeping pretty well. What gives? That’s when life takes a moment to remind me that San Francisco seems to be surrounded by fires. There are active fires up and down the state, adding to the challenges…
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Five Ways to Improve How You Feel… RIGHT NOW

Most people are thrilled that Fridays signal the end of the work week. I presently find myself even more overwhelmed by the demands of my weekend! Caregiving for the in-laws isn’t a restful way to spend my non-training days, so I’d rather seize the pleasant moments when I can create them. Right now, I’m working…
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What’s In Your Pantry?

Last fall, I did a Kitchen Klean-Up to prepare for the Little Black Dress challenge I ran for my clients. Living in shared housing, my one fridge shelf and the tiny space designated for my portion of the pantry was much easier to maintain! Our current household’s pantry is an astonishing sight. It was designed…
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Seven Essential Terms for Core Movement

Today’s a quick video to help you understand what I consider seven essential terms relating to core movement. Bracing Drawing in Flex/Round Extend/Arch Rotation Lateral bend Lateral shift To your health, Jeri

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