Beyond Pilates, let's talk overall wellness! Share one small, achievable health goal you're setting for yourself this week. Whether it's drinking more water, getting extra sleep, or adding greens to your meals – every little step counts! What's your focus?

How are the free classes once the trial is over?

What Are You Thankful for Today?

Thanksgiving is such a warm holiday filled with love and reflection. (We're going to avoid talking about some of the more chaotic parts of the holiday 😉😂). What are you grateful for? Comment below!

Caffeine is a stimulant that is commonly found in coffee, tea, soda, energy drinks, and other beverages. While caffeine can help increase alertness and improve mental and physical performance, it is important to be mindful of how much caffeine you consume, as too much can have negative effects on your health. So, how much caffeine is too much?

The amount of caffeine that is considered safe to consume varies based on individual tolerance and factors such as age, weight, and medications. However, the general guideline is to consume no more than 400 milligrams of caffeine per day. This is roughly equivalent to 4 cups of brewed coffee. Consuming more than 400 milligrams of caffeine per day can cause negative side effects such as increased heart rate, jitters, anxiety, and insomnia. In some cases, consuming large amounts of caffeine can lead to caffeine overdose, which can cause symptoms such as rapid heartbeat, tremors, and seizures.

It is important to be mindful of the amount of caffeine you consume and to monitor your tolerance. If you are sensitive to caffeine, it is best to limit your consumption to lower amounts. If you are pregnant or have a pre-existing medical condition, it is best to speak with your doctor before consuming caffeine.

IT’S NOT TOO LATE

Missed the starting line? No worries! 🏃‍♀️ You can still dive into the 30-Day Transformation Challenge. We believe in catch-up power, and here's the scoop: While the challenge technically wraps up on February 6th, the doors stay wide open until February 20th! 🗓️✨ So, grab your Zone Mat, hit play, and join the crew!

JOIN NOW!

📝 RESOURCES:

For this challenge, download and print off the PDFs below to follow along: 
Internal Practices Workbook 
30-Day Transformation Challenge

Core is key!

Engaging your core correctly is the key to Pilates success! Focus on drawing your navel toward your spine for optimal core activation. Share your favorite core tips or phrases you’ve heard in the comments!!

We all know that staying hydrated is essential for our health, but sometimes it can be a challenge to drink enough water throughout the day. Dehydration can lead to various health issues, including decreased energy and focus, so it's crucial to make hydration a priority. Here are five hacks to help you stay motivated and maintain optimal hydration levels:

1. Set Reminders: Life can get busy, and it's easy to forget to drink water. Use your smartphone or a dedicated water reminder app to schedule regular alerts. These reminders will prompt you to take a sip, making it a habit over time. So apps even gamify your experience by making you drink to “water” your virtual plants! How fun!

2. Infuse Your Water: Plain water can sometimes be a bit dull. Spice things up by adding natural flavor with fruits, herbs, or cucumber slices. Infused water not only tastes great but also encourages you to drink more.

3. Get a Stylish Reusable Bottle: Invest in a reusable water bottle that you love. Whether it's a sleek stainless steel design or a colorful, eco-friendly option, having a stylish bottle on hand can make drinking water more enjoyable.

4. Create Water Goals: Set daily water intake goals and track your progress. You can use a water tracking app or simply mark your bottle with time-based goals. Achieving milestones can be surprisingly satisfying.

5. Link Hydration to Your Routine: Associate drinking water with other daily activities. For instance, have a glass of water as soon as you wake up, with each meal, or before you go to bed. This routine will make hydration a seamless part of your day.

The Dangers of Dehydration:

Dehydration can lead to a range of problems, from decreased physical performance to impaired cognitive function. It's not something to take lightly. When you're dehydrated, you might experience:

• Fatigue and low energy

• Dizziness and headaches

• Poor concentration and memory

• Muscle cramps and joint pain

• Dry skin and a parched mouth

By implementing these hydration hacks and being mindful of the dangers of dehydration, you can keep your body well-hydrated and ready to take on whatever challenges come your way. Remember, a well-hydrated body is a healthier, happier one.

Stay hydrated, stay active, and keep enjoying your Corefirst Pilates journey!