Energy in, energy out. 
Garbage in, garbage out. 
Shut your mouth, move your butt. 

Clean up your consumption now. Your future self will thank you for it. Blah, blah, blah... 

This time of year, we hear all the tips and tricks to make better choices at the snack and dinner tables. But what if I told you I wasn’t talking about food above…

Do you often struggle with a case of the Mondays?

Read on for our top tips on how to make Mondays work for you instead of against you!

It’s been a week, right?

It seems like we could all use some reminders about how to take care of our mental health - especially now that we survived the election, and the holidays are also approaching.

With Halloween last night and all the spooky events happening this week… it's hard to resist the sweet treat temptation! When you see that bowl of candy, your heart says yes, but your goals say noooo! But there's good news - you can have your cake and eat it too. ;) Here are some healthy alternatives to help you and your family enjoy the sugar-filled season without the guilt.

Today we want to discuss a topic that we know is super important to our clients, and really everyone who frequently works out and that is: what to wear to the gym.

It can be pretty tough to decide, right? You want to be comfortable and be able to move, of course. Studies have shown when you look good, you feel better and more confident. Exercise is hard enough and we have so many stories in our heads about ourselves and our bodies. Sometimes having to stand in front of the mirror in a fitness class can be challenging. So finding your best fit in clothing that makes you feel good about yourself is a good start.

Read on to see our top tips for choosing the right workout clothes for you.

Smart watches and fitness wearables are so popular these days - it seems like almost everyone is wearing one. And they are for so much more than just taking phone calls on your wrist or giving you directions so you don’t get lost on your run.

A huge benefit of fitness wearables is their ability to track your biometrics. This data lets you know what areas of your health and wellness need more of your attention and which areas you are already doing well. The three most popular fitness trackers are the FitBit, the health functions within the Apple Watch, and the Oura ring.

We often see living a healthy lifestyle as a herculean task or as a chore we should complete, but don’t really want to. This way of thinking allows us to make excuses for why we can’t do anything. Common rationalizations people use to avoid starting a wellness regimen I’m sure you’ve heard:

I’m so tired with work and family responsibilities… 
If I had the right shoes or equipment I could workout, but…
I want to eat healthier but I don’t have the time/money…

One thing I know for certain is that being unhealthy takes up a lot more time and money; so we have a choice to make.

You’ve heard it before but we’re going to say it anyway: An apple a day keeps the doctor away - and an apple will keep anyone away if you throw it hard enough…just kidding!

But in all seriousness, apples really are a superfood - rich in fiber and antioxidants, good for your gut, good for your brain, the list goes on! Since October is National Apple Month, we want to share some of our favorite reasons to eat apples. Click through to read more!

In the era of easy access dominated by ClassPass and mega fitness brands like Orange Theory and Peleton, as well as social media, we have more access to fitness than ever before. Yet every week we meet people who are tired of the one size fits all approach and frustrated with taking endless amounts of random classes but getting little to no results and support.

Read on to learn more!

Working out should be less about chasing that perfect Instagram-worthy physique and more about feeling good and staying positive.

First off, let's get real. When we focus solely on how we look, we are setting ourselves up for a never-ending cycle of dissatisfaction. We are constantly comparing ourselves to others or to an idealized version of ourselves that might not even be achievable or sustainable. But if we shift our mindset from appearance to how we feel, working out becomes so much more enjoyable and meaningful.

This week Coach David is our guest writer, discussing how fitness can benefit your mental health.

Mental health is just as important as physical health. It affects our thoughts, emotions, and physical well-being. But here's the thing: fitness can be a powerful tool in our fight against depression.

If you’ve taken a class at the Studio, chances are good you’ve heard your coach say something like, “Try a heavier weight on the next round!"

Contrary to popular belief, we don’t say this to make your life more difficult; there is actually a very specific reason behind why we encourage you to lift heavier. Read on to learn more!

You know we are always sharing the benefits of filling your diet with fruits and vegetables. Today we want to give you another tip for adding nutrition to your meals and that is to eat seasonally.

Eating seasonally means eating fruits and vegetables around the time that they are harvested. Seasonal food - especially when you buy it locally - is fresher because it does have to travel long distances to get from the farm to your kitchen.

At Studio In The Heights, we have guided people through our Green Feasting Cleanse for over twelve and a half years, helping countless individuals transform their lives. Many have asked about the origins of this program, and it’s a story deeply rooted in personal experience and the quest for self-improvement.

Recent research by the CDC has shown that one in four Americans are sitting too much.

Think about the time you spend sitting in your car or on the train. The time you spend on your couch reading a book or watching TV in the evenings to wind down from your day. Since it’s vacation season, think about the time you spend sitting on a plane or sitting on the beach (wearing sunscreen, of course).

Guest post by Yoga Teacher Shawna.

I hear in my mind that age-old adage, “The present moment is all you ever have.” Thank you Eckart Tolle, but sometimes I find that hard. Actually, I find it hard quite often!

AND, I have practices and tools to support me to stay present! Yoga, mindfulness, breathing, embodying my core values, releasing emotions, self-compassion, and so many more!

At the end of July, we celebrated National Avocado Day, so we want to share some facts and information about one of our favorite vegetables!

Summer is in full swing, but don't let the warm weather and vacation mode deter your workouts! Summer is a great time for a variety of outdoor workouts, just be sure to hydrate and check for any extreme weather advisories.

Need some ideas or motivation to workout outside on your own? Check out these two short programs from our coach and yoga instructor Alison Whitehead.