I used to meal prep from scratch with such good intentions each Sunday. Buying all the fun containers, looking up new clean recipes and taking the time in the kitchen to plan my week. 

Cooking, grocery shopping and meal prepping is VERY time consuming, so there were more times then I like to admit that I didn’t prep, because life happened and quite honestly I was just exhausted!!! We all have good intentions to eat healthy, but we can only fit so much in a 24hour period. Life is busy and hectic for all of us, so those veggies in the bottom of our fridge are thrown in the garbage. Sad but true. 

I recently came to terms to stop meal prepping and to go a different route…. I CHEAT! I’m going to tell you a little secret, I let someone else do the meal prepping for me. No, I do not have a chef (I wish!) but I found the next best thing, Meal Prepping companies who do the shopping, prepping PLUS they deliver right to my door! Sounds too good to be true? It isn’t. 

I know what you are thinking, but they are actually very affordable!!! I have done the math and I am actually saving money from ordering these meals. I don’t throw out any veggies, fruits or even leftovers anymore, because my fridge is stacked and organized with my next clean meal. And also remember your health is an investment not an expense especially when it comes to healthy food. 

We plan our workouts each week so doing the same with your meals will really help keep you on track. Plus it will give you the results you are working hard to achieve. “Abs are made in the kitchen” - your body requires healthy food for endurance, strength and yes even weight loss. Consistent meal planning and what you put on your fork, should work with your fitness routine. They go hand in hand, you can’t succeed without the other. 

I have already mentioned so many great reasons why you should consider buying these healthy pre-made, fresh meals! But don’t forget if you are trying to lose a few inches these meals will:

• Manage your portion sizes.

• Will create a better relationship with food! 

• Keeps you on track by not having bad choices in your fridge. 

• Helps stress, because you don’t panic or worry about your next meal. 

Lyndsay Syverson
SoulBody™ Master Trainer

Might seem like a small thing, but these companies have changed my life. With my crazy busy schedule, I don’t even have to think about my next healthy meal. Therefore I can focus on more important aspects of my life, but can still continue to be healthy and strong. And yes I might actually cheer out loud each and every time that delivery truck shows up! Try it, you can thank me later!

It’s almost a New Year! 365 new days, for 365 new chances. An opportunity for all of us to reinvent ourselves. Pretty amazing right? 

Creating a plan to better your life is important and the New Year is a great opportunity to make some key decisions of where you want to expand your time and energy for the next chapter. But to be honest, I have never been a fan of New Year’s Resolutions. The reason is because people put way too much pressure and hype on these resolutions. Then over the process, it is a proven fact that most people do not make them happen. So in turn people are disappointed or even worse beat themselves up for failing. 

So why can’t most people succeed in resolutions? Because when you dive into a new start, no matter what you want to recreate or how hard you plan to achieve your new goals, change is difficult. We need to create step by step, long term goals in order to manage them and to become successful. No matter what major change you have chosen, look at it as creating better habits for yourself, not a resolution. Give yourself a break, but don’t give up.

What my approach is for the New Year is creating a fresh start and to look at the bigger picture, almost like a “year-end” review of my life. I ask myself the following:

• What has worked?

• ️What hasn’t? 

• ️What do I want to change? 

• ️What do I want to achieve? 

 When you answer these questions, keep the following points in mind when you decide to make some new changes in your life:

Lyndsay Syverson
SoulBody™ Fitness Master Trainer

• Make your goals realistic.

• Know the “why” and the reason you want to achieve these goals.

• Stay positive, find support and if you slip, start over. 

• Remember it takes time, don’t put pressure on a date. 

 Let’s all make January 1 2022, the first page of our book, making sure those 365 pages are filled up, to make it the best story ever written with a fantastic ending!!! There is a reason you want to improve your life, so take the reset, and make it happen! Write your story.

Christmas is one of the most memorable times that we spend with our family and friends. But food is usually a focal point during the holidays which we all look forward to. We indulge, we at times go overboard and then come January we are feeling the holiday guilt. But guess what? You can still eat, drink and be merry without overdoing it. If you plan for it and pay attention, you will not end up on the naughty list.

DO NOT ABANDON HEALTHY HABITS, just because it’s Christmas!!!! Still exercise, get your zzzz’s, drink water and just overall pay attention to your food choices, moderation! It will just add more stress if you ignore it. Yes of course it will be challenging, but if you use smart strategies throughout the festive season, you will not be disappointed with your choices come the New Year. 

So here are my tips to keep in mind over the holiday season to keep us on the right track:

Lyndsay Syverson
SoulBody Fitness Master Trainer

• Do not skip meals to save up for the feast. Try to have a healthy snack before the big meals, which will help with overdoing it. 

• Use a small plate and slow down. Portions are always important, do not rush to grab seconds and slow down. Ask yourself do I need another plate? Or am I satisfied? Enjoy the meal, it usually takes our brain some time to realize we are full.

• Try not to sit in front of the chip bowl or box of chocolates!!! Instead, take a small portion, enjoy and move on. Mindless eating happens so just be aware. 

• Stay active. This is your secret weapon over the holidays. This usually is on the bottom of the Christmas list, but make sure it isn’t! A simple walk with the family after meals is perfect! I have been reminding my participants to keep up with exercise, take a few days off, but don’t stop the workout routine. Even at Christmas. 

• If we eat a little more than expected don’t sweat it. We shake it off, then focus on our next healthy meal! Give yourself permission to enjoy all the wonderful food over the holidays. No guilt. Stay consistent and you can still indulge during this wonderful time of year! 

Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.

Keep in mind, you have worked so hard to create healthy habits, so don’t completely forget them. Be a little naughty, but don’t forget to balance it out with the nice.

Mind+Body

Most people have this idea that exercise must be strenuous and the best way to get results is overworking the body to exhaustion. But here is a secret, more does not always mean better. 

 So what type of workout can you perform, that gives you all the benefits you crave and possibly more? Mind-Body exercise is the answer. This is when we combine controlled breathing, mental focus, flexibility and balance all together, while promoting a calm, easy state of mind. We also add mindful movements of our muscles, which means when leaving each class, we will feel more focused, in tune to our bodies and even stronger then we did when we started. 

 It is a more smooth, safe and efficient way to move your body that will give you a new perspective on how to workout. It did for me and I am in the best shape and mindset of my life because of these programs. I have come to realize that my mind and body are so closely linked, that when I take the opportunity to slow down my movement, but still challenge myself, my body feels better, and in turn so does my mind. I have become more aware of how much strength it actually takes for my body to perform certain movements and I am now more appreciative of what my body and mind can accomplish. Pretty powerful. 

 Like anything new it takes some practice, especially if you haven’t yet been a part of a mind-body workout. So it really is about being open minded and simply giving it a try. Coming first hand from a person who loves high impact cardio sessions, these programs have changed me for life. 

Lyndsay Silverson - SBF Master Trainer

 We live in such a fast paced world that at times letting ourselves slow down almost seems like a foreign concept or even a waste of our time, especially when it comes to your sweat session. But when incorporating mind-body exercise into your routine, it will awaken you. 

The activity is so simple, yet the experience is so profound. It will give you a new perspective and relationship with movement, that is more kind and everlasting. I promise it will transform you completely….mind, body and soul. 💚

A lot of us have been out of practice for many months, so getting back into the fitness routine has not been easy, or let’s be honest just down right SCARY! But remember that having gym intimidation is completely normal. Feelings of fear and being self conscious is what most people experience with any new situation, especially when entering the gym or starting back into workouts from a long break. 

I remember returning to the gym after having my daughter. I was petrified. It had been years since I set foot into a gym, I was really out of shape and not sure where to start. I set myself in the back row in the group fitness studio hoping the instructor wouldn’t notice me. So on that note, first thing to remember, you are not alone! Gym anxiety is universally experienced by most or all exercisers. 

So what can you do to overcome your fear? 

👻 Remember we all had to start somewhere. I mean EVERYONE. Athletes, trainers, instructors, all those people who you think magically became pros. They had to start at the beginning just like every other person. So don't be afraid to be the new kid in town, you must take that first step to begin your fitness journey. 

👻 Have confidence, be proud you are working toward a healthier you! One of the hardest parts of fitness sometimes, is to just get the motivation to do it. But once you make the decision to commit to your workout, you lace up and show up, it will be the best part of your day. So keep that chin up and do not let anyone, especially that little voice in your head, keep telling you can’t do it. Because you absolutely can. 

Lyndsay Syverson
SoulBody Fitness Master Trainer

👻 Most importantly, people are not watching you, they are busy with their own workouts or watching an instructor or trainer! Trust me on this one. When a new participant enters my class one of the first things I tell them is to remember no one is watching them. Every single person in that room is focusing on getting through their own workout and following the instructor. So go for it!!!! You have nothing to lose and all the benefits of exercise to gain.

Keep your goals in mind and the reason why you want to be at the gym. Don’t give in to those feelings of insecurity. The more consistent you are at going, the more comfortable you will become. Everyone deserves to be at the gym to better themselves. And that includes you!

Most of us are creatures of habit, especially when it comes to our fitness routine. We usually stick to the same workout and the same schedule week by week, month by month. So why are we accustomed to holding on to repetitive routines? Because it makes us feel safe and comfortable. It relieves us of a lot of pressure when we are in control of our daily activities. 

But when it comes to exercise, changing up your fitness routine of new movement patterns will benefit you more than you think. Of course any movement for your body is beneficial, but there are a few key points to keep in mind on why we should change things up in the gym:

• It will avoid or delay a plateau. Feel as though you are getting your workouts in, but you are not seeing results? Over time we need to train the body in completely different ways to see the benefits. Change it up. 

• Prevent boredom of the same routine. Are you not looking forward to your class or gym routine? Then step out of your comfort zone and try something completely new. You might be surprised on what programs you fall in love with. Change it up.

• Instructors, are you feeling the burnout of teaching the same class each week? Learn a new program! It will not only help you physically, but mentally as well. So you get the picture, change it up! 

Lyndsay Syverson

We all have set routines and our daily habits keep us on track, but take the chance to develop fresh new schedules with your workouts. Push yourself to new levels to become even more passionate about fitness. And keep an open mind because you need to change up your exercise routine to achieve a balance between variety and consistency. 

If you are not sure where to start, we are here. Reach out to your fellow fitness peeps and we can guide you on which programs would best suit you. 

Embrace the seasons and the cycles of life. There is magic in change.

As we start to prepare for fall and say goodbye to summer, it is time to get back into routine. And for some of us, it means starting back to a healthy lifestyle with new goals in place! We enjoyed our sunny holidays, patios with drinks and of course all the good food!

So now, where do you start? First we all must understand that whatever your specific goal is, it will take time to achieve. Sorry folks, it will not be over night.

Here are some daily tips to get you started, which have always worked for myself:

• Eat as healthy as possible, every single day. I always make room for treats, enjoy them then get back on track! NO GUILT! I live by the 80/20 rule, always have. You can’t outrun your fork.

• Sleep. People often overlook this one. It is more important than you know. Find a relaxing bedtime routine, get rid of electronics early and be consistent.

• Find an exercise routine you LOVE! You will never want to miss it. Then it will never be a “work” out.

• Drink a ton of H20. Always have a water bottle with you, I am never without mine.

• Watch your stress. It will be there, so we must learn how to deal with it the correct way. Meditation and exercise is my therapy.

• Find a good support system for your healthy lifestyle. Surround yourself with positivity and the people who challenge you to be your best self.

So remember, each day adds a new layer of habits. A little progress each day will add up to BIG results.

Success is a series of small wins. So don't give up and be patient. Trust me, it will be worth the wait.

xx Lyndsay Syverson

One day at a time.

One workout at a time, one meal at a time, you got this!

So let's be honest, when you hear the word “exercise” you think it's to break a sweat and to lose a couple pounds. It keeps you in shape and good for the ticker, right? But what about exercise for your brain?? How important is exercise and our mental health? Over the years, I have come to learn that the more I help my body, the more I am helping my mind. 

When I was growing up, fitness was about self image. Now over time, being a mom and wife and trying to fit multiple jobs in my day, I have come to realize how important my exercise routine is, not only for myself, but for my family. The days that this Mom doesn’t get her workout in, watch out! I became aware of how I actually felt and how I dealt with my daily life when I wasn’t physically active. I was grumpy, short tempered and yes so tired. When I’m not mentally happy it takes a toll on my home, my environment, my job…..my entire life. I feel at times people feel guilty if they take time out of their busy life to fit exercise in. Please don’t. I will tell you it is one of the most important things you can do for yourself and the people you love. Once you make exercise a priority in your life, I can guarantee everything seems to be a bit more clear in so many aspects.

Regular physical activity boosts your mood, reduces stress, lowers depression and anxiety, helps you relax and in turn sleep better. Most of us are aware of how physical activity reduces the risk of illnesses and to help you lose weight.

When you start to exercise the flow of oxygen increases to your brain. It also increases the amount of endorphins, the “feel good” chemical to your brain. The link between exercise and your mood is pretty strong. I often tell my participants in my class to praise themselves for showing up to a workout. It’s usually one of those things we put on the bottom of our to do list since we have such busy lives. Then I tell my clients to remember when we complete a workout to take note on how they feel. It’s amazing how happy we feel after a good workout. Which always keeps me reminded of a great quote: “The only bad workout is the one that didn’t happen.” 

I want people to know that you don't have to run a marathon to reap all the amazing benefits exercise can give to you. Just move…even for 20 minutes! I have had a lot of people say to me, well exercise is easy for you since you're a fitness instructor and you do it all the time. Trust me, I struggle like any other human when it comes to exercise. There have been days, especially this past year, where I was broken. I wasn’t sure how I was going to teach my classes. But what made me stronger? What was the best therapy I could give my mind and body? Yes. Movement. Exercise has the power to change your life. Never underestimate it.

Exercise is one of your best friends and you should hang out everyday!

Lyndsay Syverson

SoulBody SQUAD Instructor + Partner Relations + Ambassador

Today the definition of community reaches beyond those in our neighborhood. It can be a group of online Facebook friends that all like fashion, it can be a group of people at work who participate in a book club, or it can even be those in a group exercise class. At the start of every class, if time permits, I like to chat a little bit about what is going on in the participants’ lives. I’ve learned about people’s passions, things going on in their family life, and recent injuries or pain that they’ve experienced.

A few weeks ago before beginning my in-person SoulBody barre class, one of the members and I were chatting about a charity she participates in, Toys for Tots. She was expressing how this year was especially difficult as the group couldn’t rely on their typical in-person fundraising as they normally would. Fast forward to the week of Thanksgiving, we were wrapping up our class and sharing final thoughts and well wishes for the undoubtedly atypical holiday we were all about to experience when another member came up to the woman who had mentioned her struggles with her charity a few weeks back. The member presented her with a generous donation and stated that she didn’t have time to purchase a toy but that she wanted to contribute and help in any way she could. Now, I don’t know about you, but that exchange exemplified one of the true meanings of community in my mind: helping one another out and giving to others without the need for anything in return. Also, I want to point out that these members did not know each other prior to class! Their interest in the barre class, group exercise, and the gym are what brought them together.

Unbeknownst to all of us, the little chit chat and banter at the beginning of class is the start of a new community that we all created together. And you know what, those pieces of group exercise make the class so much more FUN! This aspect makes people WANT to come back time and time again because we are connecting with each other. And as a bonus, exercise that combines movement and social support is known to improve our own mood, especially in those who report feeling depressed prior to exercising (Lane & Lovejoy, 2001). Whether you are taking or teaching classes in person or virtually, think about the community that can flourish when we step into our group class space. Imagine the benefits within not only our own communities but the ripple effect on other communities outside of our own.

Becca Voelpel

Director of SoulBody Unhitched + Group Fitness Instructor

If you are working from home or unable to attend a fitness club in your area due to a temporary shut-down or limited capacity, then now is so important to continue with a fitness routine and this is why… anxiety and uncertainty are best friends! The two combined create stress, mood fluctuations and loss of motivation. Stress and anxiety rob us of our healthy lifestyle often leading to eating more junk food and becoming more sedentary.

Fitness online communities can be a powerful way to keep you connected to like-minded fitness enthisiasts. It allows you the opportunity to become part of a community with those that enjoy the same classes you do. It provides you with a sense of belonging helping you to stay motivated and have fun! Just because you can’t physically be in the same space together working out, doesn’t mean you can’t connect in the same way online. Connection creates inspiration. Inspiration creates desire and desire keeps us motivated!

Also, on demand classes are a great way to keep you accountable to your own fitness programming. This brings you the freedom, flexibility and convenience to work out at any time! In doing so, staying active with regular exercise at home keeps you moving! It will continue to support you with a healthy immune system, boost your mood, reduce anxiety and stress while keeping you motivated and strong with your online community!

Check out SoulBody’s Community of Instructors teaching virtually as well as the NEW SoulBody Fitness On Demand subscription service! All SoulBody’s classes are available with many choices in various time formats. Your time, your workout, your health!

Leah Roubekas

SoulBody Fitness PR + Global Ambassador

CYT, CPT, FIS

Owner, Back to Basic Fitness