Happy spring! All of nature is in a season of renewal, a time of bloom. Are you ready to renew your exercise? As we continue to navigate a worldwide pandemic, we're also discovering a new sense of being. How we choose to process healthy patterns is so important to both how we live as well how we model for our loved ones around us. 
As we celebrate the resurrection of Jesus Christ, let us also remember the Holy Spirit that resides in each of us. Let us remember to nourish our bodies as our temples to carry out our God-given purpose. 
Join us starting Monday, April 5th, for our CORE Fitness exercise sessions.
We also have a fun and engaging CORE Stability event coming up on Saturday, April 24th at 9:45 am EST. Join us on our mission to help others live fit to be the best you.
See you soon!

Research shows that the best weight loss plan is the one you can stick with for the long term (Johnston et al. 2014). For some people, that may be a low-carbohydrate, high-protein diet. For others, it may be a high-carbohydrate plan that’s low in saturated fat. Yet another group may need a complete macronutrient balance.
But there’s a bigger question: How do some people, driven mostly by a desire for better health, follow eating plans so religiously? And what makes some people unable to maintain even the smallest change?
The science is far from complete, but a growing body of research offers clues you can piece together to make nutritional behavior changes and keep to them. Natalie Digate Muth, MD, MPH, RDN, CSSD, FAAP, a pediatrician, award-winning author and obesity medicine specialist in Carlsbad, California, describes strategies you can use to build confidence in your ability to sustain a dietary change and make nutrition a lifestyle.

Set Yourself Up for Success
​Try these five suggestions to make lasting changes to your eating habits and create a nutritious lifestyle.
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1. Educate yourself about nutrition. A low level of nutrition knowledge is associated with poor adherence, while increased knowledge is a facilitating factor for adherence (Estrela et al. 2017). Read credible nutrition sources—such as eatright.org or nutrition.gov—or work with a registered dietitian (find one at eatright.org).
2. Stay flexible and keep it simple. Make sure the nutrition guidelines you decide to follow are flexible enough to incorporate your unique preferences. The lower the complexity, the greater your adherence. A more successful program takes into account your beliefs and customs and your concerns about how food sources are treated (Estrela et al. 2017; Van Horn et al. 2016).
3. Learn to self-monitor. Self-monitoring is a great way to promote longer-term adherence to nutrition recommendations (Van Horn et al. 2016). Find a sustainable way to track and monitor nutrition intake—through a food log (written or video), for example. Apps such as MyFitnessPal and MealLogger can help, especially when you are in a social setting.
4. Brainstorm potential challenges. Create a list of factors that will make the nutrition changes easier for you. Then think about things that might make them more difficult. Know that lapses are a normal part of behavior change. Try to identify scenarios that might trigger a lapse, such as a vacation or certain foods in the home, and then problem-solve how to address potential hazards. The key is to troubleshoot these challenges before they happen. You may want to work with a health coach or registered dietitian.
5. Improve cooking skills. One study looking at adherence to the Dietary Guidelines for Americans in fifth-graders and nonrelated adult caregivers, for example, found that one of the biggest barriers for the adults was lack of skills in meal and recipe preparation (Nicklas et al. 2013). Learn simple cooking skills from community resources, streaming content or a friend or family member.

Fitness Journal – March-April 2021
Source: IDEAFit

Hey, CORE Crew! 

Ever wanted to learn about the benefits of a stability ball? The body loves a challenge and creating new patterns of movement. Join us, Saturday, April 24th from 9:45 am-10:30 am via Zoom. Not only is using a stability ball fun, but the exercise possibilities are endless. Check out our quick demo called, "It's the BALL Y'all! on IGTV @thecorelifestyle  
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Stay tuned at www.thecorelifestyle.com for updates, Join the Lifestyle! 
Please see our Events page for more information.

See you soon! 

I once read that in life that you will make 3 significant choices: where you will live, who you will live with, and what will you live for. Since absorbing these words over twenty years ago, my goal has been to make purposeful choices each day and to carry out the plans God has for me.

​For I know the plans I have for you,” declares the Lord “plans to prosper you and not to harm you, plans to give you hope and a future."
Jeremiah 29:11

I believe we're all here for a purpose and despite our valiant efforts to stay focused, we can easily lose sight of our goals. With health being a foundational tool in being able to carry out the missions that we have in life, I ask you right now to take a moment to rediscover what it is you're really working for.

​As a spirit who lives in a body and has a soul, we are continually challenged to prioritize our choice to honor ourselves in a way that nourishes who we really are. One way I choose to renew my spirit is by meditating in scripture each day. In this practice, I find that my mind processes the issues of life in a more empowered way knowing and understanding the truth of God's word.

Keep your heart with all diligence, for out of it are the issues of life.
Proverbs 4:23

Despite what we may think, we are not control the world, And when we consistently practice how to, "Let Go and Let God," we ultimately find a peace in knowing that things will work out, in God's perfect time and for his glory.

Trust in the Lord with all your heart, and lean not on your own understanding, in all your ways acknowledge him, and he will direct your path. Do not be wise in your own eyes; fear the Lord and depart from evil. This will bring health to your body and nourishment to your bones.
Proverbs 3:5-8

Through faith, I strive to operate each day in peace with his grace. Because of the love I have for my Heavenly Father I work to please him and through this, I love myself. I walk in my calling of educating and empowering others to live their best life through exercise and live whole: mind, body, and spirit. As you renew your goals, know that the right balance of wellness practices and work habits will enable you to walk in the joy that comes from knowing who you really are, what you really want and what you ultimately strive to live for. 

I wish you love, peace and total life prosperity- enjoy your journey. 
Erika Maxie

Keep your heart with all diligence, for out of it are the issues of life.
Proverbs 4:23

I wake this morning feeling full with hope. To get on my mat for 23 days straight and show my authentic self in exercise seemed like such a daunting task but I'm so glad I took the leap. The idea to showcase myself each evening at 7:30 pm ET LIVE on Instagram (IG) has been cathartic to say the least. This came to mind on Thursday evening, 4/2/2020 and before I talked myself out of it I jumped in and started the FIT 23 Experience LIVE on IG that very next evening! No time to plan ahead  and no time to think of the major commitment of time and energy I'd need to expend on a daily basis. What felt quite comfortable, however, is my connection to my mat. Over the years, I've developed a practice of getting on my mat everyday and during a worldwide pandemic requiring millions to shelter in place, I found it to be a grand opportunity to help bridge the gap between communities that are offered my type of niche wellness services in abundance while so many others have yet to experience the value of specialized mind-body exercise.
The first important thing to establish in the FIT 23 experience is to ponder the simple question, "What is fitness?" After many years of professional fitness training and community health education, I define fitness as the consistent use of physical, mental and personal growth experiences toward improved health status. In short, fitness is being in the state of living whole, mind, body and spirit. 
The FIT 23 Experience wasn't easy but is was effortless. What does this mean? Each day, I showed up on my mat (on-time) with an authentic desire to use my gifts to help others- that was the effortless part. You see, I know my calling is to help others live fit and that flows freely in everything I do. The challenge was putting together a self-made production equipped with sound, a customized Spotify playlist and exercise theme updated daily, lights, props and a loosely aligned reality TV vibe that would translate well on camera. Would others get my flow? Would they watch? What will I wear? Daily hair and makeup? (ugh!)
One special serendipity was my girl, Faith, surprising me by dropping by a bag of "fitness goodies" on my doorstep just when I needed it most. Faith-ful friends are the BEST!!! In fact, this spirit carried over to all who participated. Friends for life like Angel, Nan and JB who participated each day and would replay the video temporarily saved when needed. My mom, who I've been thinking of heavily each day as she shelters in place in Chicago, was also significant in me living the FIT 23 Experience. We had so many consistent peeps part of our FIT 23 crew! And our FIT Pros! Wow!! I could go on and on about how much I appreciate them. They, too, took time to give and serve. I understand that when a professional who has invested both time and money in providing a service gives it away for FREE it comes with such an unselfish mindset. I know that through the law of sowing they will reap more than double in return. 
Where we grow from here is an exciting opportunity. I no longer feel stuck in my lens of overthinking if my authentic self is relatable enough to help and inspire others in exercise. You see, I know I'm different. I know that how I define fitness may not be the norm; mindfulness in exercise. I used to evaluate metrics based solely on numbers and wondered why others seemed to attract larger numbers than me. As of today, I release that metric as a primary source for growth. My services are not for everyone and I will not sacrifice my authentic self to build numbers. I release any self-centeredness knowing that during this pandemic, people are hurting and are in need. Those that I'm meant to serve will come and grow with me on this journey. As I look forward in this day, I stand grateful with a humble spirit and a SUPER-star mindset knowing that together we can grow a multi-million dollar mindset as we serve others with our unique gifts. Excited about moving forward in continued, authentic service. Erika's LIVE journey is evolving and I invite you to experience your best life in exercise TODAY!
See you soon. 

A pose that involves linking the hands (or sometimes a hand to a wrist) in a process that rotates both the shoulders and the torso is called a bind. This link causes the body to be "bound" and held as a container, and therefore constricted in some ways by the arms and hands. Binds require flexibility both in the physical body -- in order to come into and maintain the pose -- and in the mind, in order to stay present and sustain the pose.
If you’re looking to go physically deeper into a pose and increase the effects of rotation, binds can be an excellent way to do this. They also offer a different way to explore and experience alignment by forcing you to make adjustments to make the pose work. Binds allow you to be curious, to play, and to be your own teacher -- in other words, they’re fun!

References: https://www.yogajournal.com/poses/qa-binding-beneficial-yoga

My childhood memories of Thanksgiving and Christmas are happy and warm. I loved the special food, the time off from school and just being with my friends and family laughing and playing games. My sister and I got the biggest kick out of playing dress up and dancing to our favorite tunes. We laughed until we cried! 
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Now faced with the season screaming, "bring down the busy!" among all the holiday cheer, I'm still in the practice of staying centered somehow with the juggling that the holidays bring. Some of the family members I loved have passed on. Because of divorce and blended families, a lot of juggling is required to bring everyone together in love to honor the wonderful birth of my Lord and Savior, Jesus Christ!

Is it possible to stay calm and balanced during the holiday season? The answer is yes, if you apply three simple keys to creating a season filled with love, good memories and great experiences. First, determine how you want to feel when the holidays are over. Second, redefine your traditions and holiday habits to match your current values. And third, plan and shop ahead to reduce the stress level. 

Key #1: Determine How You Want to Feel
Key #2: Match Your Traditions to Your Values 
Key #3: Plan and Shop Ahead

Reviewing your beliefs and values before the season starts lets you live by your own rules versus trying to meet the hyped-up expectations touted on TV. Staying centered and at peace during the holiday season can be very challenging. However, once you uncover what you and your family consider most meaningful and eliminate what’s not important, you will discover the simplicity and peace the season was intended to celebrate.

References : Kay Cross, MEd, St. James, E. 1998. Simplify Your Christmas. Kansas City: Andrews McMeel Publishing.