September 2015
September 2015

Today's blog is brought to you by Britt Gage, the Director of Studio Operations & Business Development and a personal trainer at Uplift. To get in touch, email

I am tired (every Monday!). I am hungry (all. the. time.). I am unable.

Saying "you are" something is an awesome action. You are both making a verbal statement to yourself that mirrors what you internally think you are, and also are putting out into the world what people are going to see you as. "I am a runner". So what if you're a jog-run-walk-jog-walk-runner? You have communicated that you are a runner and therefore you will be. And the more you remove the negative dialogue and put positive self statements out in the ether the more you have committed to being that person -- the more you will be obliged to take that walk to a jog to a run.

Who is the person who takes the leap to commit to working out? She is you. Whoever you are in whatever fit form you are, you are here and that in itself is immensely powerful. You don't need to be motivated by anything other than you and who you choose to be.

It's as simple as saying "I am going to try and I am going to give it my all." And you know what? When you do, there's nothing stopping you. You have the power to define you, to make the choice of who you are. You're going to be hungry, tired, sad, run-down and just not into it sometimes. But choose to try. Choose to be motivated. Make the choice to define yourself in the way you want to be -- as someone who carries their best friend on their back through the mud, who climbs ropes and crawls through tunnels and not jogs, not runs, but sprints through the finish line.

Close your eyes. Really -- do it. Ok, first read ahead, then REWIND and now close your eyes.

Who are you? Say it out loud. Shout it from the rooftops.

I am able. I am ready. I am strong.

September 2015
September 2015

Today's blog is brought to you by our own Liz Barnet. She can also be followed using @lizbarnet (Twitter + Instagram).

Did you know that in addition to following an intelligently-programmed training or workout plan, your nutrition strategy can have a significant impact on your energy, performance, and recovery?

Rather than focus on a specific diet plan, I encourage you to familiarize yourself with the 4 W’s of pre- and post- workout nutrition. A generally nutrient-dense style of eating that emphasizes seasonal vegetables and fruits, lean sources of protein, and healthy fats is a great start for overall health and wellness. By incorporating the following tips specific to exercise nutrition, you can take your performance and recovery to the next level.

WHAT: The “healthiest” diet is one that features foods that make you feel energetic, function optimally, and fuel your daily pursuits (inside and outside of the gym). This varies greatly from person to person, but usually features some combination of the following: antioxidant-rich seasonal vegetables and fruits, as well as other sources of fiber-rich carbohydrates such as whole grains; lean and ethically-sourced protein like eggs, chicken and fish; and healthy plant-based fats such as avocado, olive oil and coconut oil.

For individuals who feature fitness in their lives, carbohydrates and protein are particularly important. Additionally, minerals such as potassium, magnesium and iron as well as antioxidants should be purposefully consumed via food sources. I refer to these nutrition superstars as “fitness fuel.”

WHY: Being the fitness buff you are, your body requires higher levels of certain nutrients in order to power you through and beyond your workouts. Carbohydrates provide energy through their stored version, glycogen. Protein enables the repair of taxed muscles and improve strength. Potassium and magnesium are key electrolytes that regulate fluid balance and muscle function. Iron is essential to deliver oxygen efficiently throughout the blood.

Although some of these nutrients can be found in supplement form, such as protein powder, your body is most likely to absorb and utilize natural sources from food. While a certain nutrient, like protein, might be of particular importance, nature has an amazing way of packaging up whole foods in useful little bundles.

WHEN: An often overlooked key to exercise nutrition is timing. It’s imperative to fuel yourself properly not only before, but especially after your workouts. Depending on the duration and intensity, you may or may not need to consume something before your workout. If so, stick to light and easily digested carbohydrates and perhaps some lean protein if you are concerned hunger pangs might sideline you. Depending on when you’ve had your previous meal, a small snack 30 minutes - 2 hours before a workout should be sufficient.

You also need to consider how long your body needs to adequately digest food before a workout; your body will shunt blood to wherever requires it the most. If you are busy digesting a big meal, your muscles will have a hard time racing you up that hill. The type of workout also matters; a yoga class with lots of twists will be more enjoyable without a full stomach, but a weekend workout lasting 90 minutes requires a pre-workout meal or snack to fuel you through.

Arguably most important in terms of timing is how you refuel after a workout. Believe it or not, what you eat immediately after a workout has more effect on your next workout than any pre-workout snack. Be sure to include a mix of protein and carbohydrates post workout; a reasonably sized serving of each is a good guideline. (For protein, that’s about the size of your palm; for carbohydrates it’s a cupped hand.)

Again, the type of workout matters; if you have body composition goals in mind, be aware of taking in excess calories. You might be good with coconut water after that yoga class, but go ahead and plan a big brunch after your weekend sweatfest! Your pre- and post-workout meals should be taken into consideration with your overall diet. Depending on the timing and intensity of your workouts, it may be a snack or a full meal. Aim for 30-60 post-workout for the greatest benefits.

It’s important to note that while healthy fats are absolutely essential to your diet, they should be avoided or kept minimal immediately pre- and post-workout. This is simply because fat slows digestion and inhibits immediate absorption of the carbs and protein your body needs to refuel. So go ahead and indulge on that avocado toast for breakfast, but only if you’re working out at night.

WATER: You’ve heard this one before, but it bears repeating: staying hydrated is so important, and water is your best bet. The required amount truly varies person to person; eight 8 ounce glasses might be a good guideline because it’s easy to remember, and other water-rich things like fruit and soup count. On workout days, you should bump that up to an additional 1.5-3 cups depending on how much you sweat and how long you’re working. Similar to pre-workout meals, how much water you can tolerate during a workout varies. For most people, focusing on upping your hydration throughout the day before and after a workout will be tolerated best. Feel free to jazz things up by adding slices of fresh fruit or some juice, or serve yourself using a beautiful bottle or pitcher.

August 2015
August 2015

Take it from me, taking time to stretch isn’t always my bag. I enjoy going for long runs, regularly hit spin class, love lifting weights and am generally really, really active. Getting me to a yoga class, or just to take five minutes to stretch in the morning or at the end of a run, is another story.

As I do, I am learning that stretching is vitally important in the physical sense, but as you prepare to face any big obstacle in working out/training (and in life in general), it’s also an important euphemism.

Stretching stands for reaching for the stars, stretching to the outer edges of your limits, hitting up against, and then over and beyond, roadblocks, standing on the very edge of your tiptoes to just graze that goal. Just believing you can do it. Believing in yourself.

At the same time, stretching is also a reminder to slow down. Rest. Recover. We simply can’t go full throttle all the time. Taking a breath--and a stretch--is a way to recharge and reinvigorate.

I know--it’s easier said than done, but it’s worth the effort.

As you work on your own definition of the proverbial stretch, enjoy my favorite physical stretch to target those often overused and often neglected IT bands (the thick bands of fascia that run from the pelvis down through the outside of your knee): stand straight with feet facing forward. Bring your left foot behind and to the outside of your right foot. bend your left ankle so your foot is resting on its outer edge and the bottom of your foot is exposed outward. Hang down heavy over your leg--you should feel the deep stretch on the outside of your left hip and knee. Repeat on the other side.

July 2015
July 2015

Today's inspiration is brought to you by our very own Kat Ellis, who can be followed on Instagram (@katellis89).

1. Efficiency: Let’s face it. While some of us may flock to the gym for the cute guy or girl in bike shorts or the amazing locker room amenities, we’d probably rather spend more time at home with our families or out and about living it up. Thus, HIIT (High Intensity Interval Training) not only transforms your body by boosting your metabolism and athletic performance, it also allows you to maximize your results in a short amount of time. 20 -30 minutes of alternating quick burst of explosive movement with active recovery periods can produce the same cardiovascular results as 60 minutes of steady-state cardio. So unless you go to the gym to get your daily dose of reality tv, you’ll now have more hours to live your life and feel great at the same time.

2. Portability: Traveling is often used an excuse for falling our your health bandwagon. Not anymore. The beauty of interval training is that you can take it with you anywhere. Some of the most effective movements only require the best tool you have: your own body. Think squat jumps, burpees, plyometric pushups. The options are endless,and simplicity is key. Set a timer and alternate 2:1 ratios of bodyweight plyometrics with active recovery (20 second push, 10 second recovery 8x) or pick your favorite song, and every time the big beat drops, do a plyometric. Plus side: you didn’t have to use grimy gym equipment that hasn’t been updated since the 80’s, and your personal trainer will love you when you return.

3. Adaptability: We all have different goals and different lifestyles. Whether you’re a hardcore athlete or a stay at home mom with kids, HIIT training has benefits for everyone. For athletes, different methods, such as Tabata and Turbulence training, are great for creating explosive power. For other fitness enthusiast, bodyweight HIIT circuits, when performed safely, allow for enhanced motor control, thus teaching your body to become agile and efficient. Plus, the combination of aerobic and anaerobic training boosts your metabolism and creates lean muscle mass. Therefore, you’ll have more energy to chase after your kids, run to hail a cab, and keep up with your friends at the club on Saturday night #winwin.

July 2015
July 2015

This blog was contributed by our very own Jessica Mosher. You can follow her on twitter (@jessicaLmosher) and on Instagram (@babymosh).

Sometimes working out feels like THIS.

We know.  We get it.

But you’re a cool lady.

You want to do something awesome that’s going to foster a sense of community, be a ton of fun, get you a little (or a LOT!) dirty and help improve your overall fitness. Strapping on your sneakers and heading to a class at Uplift certainly helps! But once you start, how do you keep going?   Check out the following five tips to help you amp up your motivation and get you sprinting through the finish line.

1.) Sign a literal contract. If you’ve already registered for a class or race, congratulations!  You’ve already completed step 1!  If you’re not, go sign up.  Come back when you’re done. All done?  Great. Putting it in writing that you’ve committed to participating, or doing something tangible like paying your registration fee, is the first step to accepting that yes, you’re doing this. No ifs, ands or buts!  You wouldn’t rescind your signature on a contract with an awesome new company, or a partner that you’ve been waiting forever to get a deal with, right?  By signing up, you’re committing to (at the very least) showing up on race day or to the appointed hour for a class or workout.  And once you’re there…well, you may as well do it.  Post the confirmation email on your fridge, screenshot it and make it the background of your phone, or if you’re like me just leave it on the floor (where most of my stuff ends up) so you’ll continuously be reminded of the promise you made to yourself!

2.) Mobilize a support squadron. Brunch.  Vacations.  Birthday parties.  Everything is more fun with a friend (or several!), including kicking butt on an obstacle course, in a road race, in a class or a small group training session! My father (a very wise man) once said, “you never really know someone until you play a sport with them.” What he meant is that in the extreme mental and physical circumstances of athletics, peoples’ inherent determination is revealed and going through these tough experiences together fosters a sense of community that you just can’t get from a coffee date.  Knowing Debra at the office coached you through that hard set of burpees like a pro makes it easier to trust that she has your back during your big presentation. You helped your BFF Samantha to her feet when she slipped and fell in the middle of the race?  She knows you’ll be there next time she has a big breakup, loses her job or otherwise slips and falls in life. Making it through a challenging obstacle or being there for each other during a difficult training week can bring you closer and help make the experience less about the sweat and more about teamwork.

3.) Keep your language positive. You know that little voice in your head?  That one that creeps into your consciousness a few miles into a long run, or just as soon as you start to sweat in bootcamp class?  It’s a little whiney, admittedly, and usually wants you to stop doing what you’re doing and grab a burrito and settle into your bed with Netflix because gosh, what you’re doing is hard and why can’t we be at happy hour instead?  Making a conscious effort to quiet that voice or to drown her out with positive language can take some time to learn, but it will infinitely help your fitness.  Flexing your mental motivation muscle is just as important as, say, bicep curls.  So every time that voice says “I’m tired, let’s stop,” consciously replace it with “I’ve got this, keep going.”  Adopt a mantra that motivates you.  Write it on a post-it and stick it on your mirror and keep it in the back of your mind.  Be careful, though, to pitch your motivational pushes to yourself in a positive way - studies have shown that when your voice says “don’t stop, don’t stop” all your brain processes is the repetition of the word “stop.”  Switch up your mantra, and tell yourself “keep going keep going,” “push, push” or even the classic “Yes, I can, Yes, I can!”  You’ll be amazed what you can achieve.

4.) If you can do this, you can do anything. Do you need to ask your boss for a raise?  Are you trying to work up the courage to ask that hottie from spin class to join you for a post-sweat juice?  If you can make it through a class or a 10K, you can make it through anything that your normal, everyday non-working-out life throws at you.  Training and/or completing something can raise your confidence and give you a new sense of your own capability.  Even knowing you’re working towards something--even if it's just feeling a tiny bit stronger--can help you feel more empowered and confident throughout the process. I ran my first half-marathon last fall, and I ran in the rain more than I ever had before in my life. The weather didn’t matter to me because I had a training schedule to stick to and if I didn’t get enough mileage each week, I wouldn’t be ready for the race!  I didn’t give myself the option to quit, because then there was a chance I wouldn’t finish.  And I really, really wanted to prove that I could run that race and finish that race. I made it through all 13.1 miles, an achievement I didn’t know was possible.  The next weekend I met my boyfriend’s entire family.  After slogging my way through a half marathon, chatting with Aunt Susan was nothing.

5.) Celebrate! You have chosen to do something awesome: namely, pay attention to your physical (and mental!) health. Each time you complete a day of your training regime, or take a class or meet a friend for a workout instead of wine, put a dollar in a jar that you keep in a visible place in your home.  After a set amount of time, you can spend that money on anything you want – whether it’s a sweet pair of new sneakers, or if you put it towards the bag you’ve been eyeing forever.  You earned it. Then you get to do it all over again.

February 2015
February 2015

Today's blog is brought to you by the awesome Cassie, our new colleague at the front desk. Make sure to say hi when you see her (and of course, smile!)

“A smile is happiness you’ll find right under your nose.” –Tom Wilson

I essentially went to school for the art of pretending (acting school), so I will never forget the day we learned about joy. You’ve heard the age old question: “What came first, the chicken or the egg?”?

Well, the question that was asked that day was whether we smile because we feel joy or if our smiling actually causes our joy.

It has been scientifically proven that by engaging the muscles in your face while smiling, your body recognizes that as a response to a happy trigger and it actually tricks your mind into finding something to be happy about.

What could be better--or easier--than that?!

SO I give you a challenge. Find a way to smile more this month, even if you don’t think you’ve got anything obvious to smile about. Call up that funny friend, start watching a comedic TV show (I recommend Comedy Central's  Broad City – I CANNOT stop watching and I literally cry laughing almost every episode), or just simply smile at some random person on the street.

Joy is the most amazing present to give to another person, and I promise it will leave you feeling lighter and happier!

February 2015
February 2015

Today's blog post comes courtesy of Uplift's newest team member, Kendall. She's manning (or wo-manning, as it were) the desk and will soon be joining us on the PT floor. Make sure to say hi when you see her around the studio!

Valentines Day in a nutshell: You wake up to breakfast in bed and then show up to work to find a half-dozen stunning red roses on your desk, the remaining dozen delivered every hour until the end of the day. You head home to find a candle-lit happy-hour prepared by your lover and then get ready for a beautiful dinner and a steamy night following…

And then, unless you reside squarely in a Harlequin romance novel, you wake up.

Growing up, we are taught (from movies and society and our overly dramatic friends) that this is how Valentines Day should be. Girl is wooed by Prince Charming and so of course is super happy. Period. End of Story.

Perhaps for the hopeless romantics out there, maybe this is still true. But what about the rest of us?What about those of us who don’t have a date or even a special person to experience all this romance with? Or for those of us who are quite happily single at the moment, thank you very much?

Well, in the midst of all the hype for this “big day,” remember that it’s a special season dedicated to love, and that doesn’t only mean love for a significant other. It’s easy to get caught up on the expectations, but spending time to love yourself is just as important, and can be just as fun!

If you plan to spend Valentines Day without a lover this year, take time to do something spontaneous for yourself.  Buy yourself a cookie, take a long bath, light your favorite candle and drink an extra glass of wine. When all else fails, find a friend or family member or needy person to shower some love on.

And in any case (single or in love or anything in between) cheers to YOU. Tis’ the season of love, so love yourself. You deserve it.

December 2014
December 2014

This week's blog is brought to you by our front desk collegue extraordinaire, Lauren!

Did you know the holidays are considered to be the most stressful time of the year? There’s a lot to be done, and you can start to feel very unorganized from money, to time commitments, to your own exercise goals. And that can often carry over and get in the way of your new year, and new you!


Maybe you’re one stack of stuff away from an episode of Hoarders, or you’ve begun to question if running to the wine shop counts as a workout. Many of us are so frazzled we need Ryan Seacrest to help us countdown from ten on New Years.


The key is to take your own life in your hands and get as organized as your Pinterest board makes you out to be! Let your phone help you with some of the load with these awesome apps:


1) keep track of your finances

2)   BillMinder- a friendly reminder of when your bills are due

3)   Unroll.Me- unsubscribe from your unwanted email subscriptions

4)   ZipList- organize your grocery list and plan meals using what ingredients you already have

5)   LastPass- secure your online passwords


Once you get organized, it will make it much easier to stick to your New Year’s resolutions---whether they are to work out more or just make, ahem, better (bad!) decisions! Get organized, get Uplift-ed!






December 2014
December 2014

This piece is courtesy of guest blogger Shira Burstein. Shira is a New York based psychotherapist, with a masters in Advanced Clinical Therapy from Columbia University. In her private practice, Shira provides individual, family and couples sessions for various issues, some of which include: anxiety, depression, self-esteem issues, communication problems, life transitions, issues with interpersonal relationships, work stress and other stress related issues. Shira sees clients in Park Slope and in the Union Square area.

I knew I was in trouble when I chose to put on my favorite pair of faux leather BCBG leggings before heading to a recent family holiday meal. I had mentally strapped on my seat-belt and begun down my diet and gym avoidance path. I could already practically taste heaps of cheesy Corn Flake-crusted potatoes, stuffing and plates full of home-made fudge, all aided by my stretchy and expandable bottoms. Typically I describe myself as on-track or focused and pride myself on being a bit of a gym-rat. Yet something about holiday music and celebratory festive meals put all of that on the back burner.

Therein lies the problem. With all of the holidays so close together, it's hard to avoid a rapid unfolding of an eating and lounging marathon, which in fact almost seems uncontrollable and unavoidable at times. Most of us can relate to this, right? But what I'm interested in is why off-track days turn into off-track weeks...or even months.


As human beings, we are not typically meant to act in such drastic ways (read: work out hard and eat clean 365 days a year). Our minds tend to shift, change, our moods tend to wax and wane. We get bored, we feel lonely, it's too rainy or cold to get to the gym, food makes us happy...and then all of a sudden it makes us sad or even self loathing.
In my practice as a psychotherapist I remind my clients that the goal is not to reach 100% success 100% of the time. Rather, I advise they try their best to maintain their goals for as long as possible, with the expectation of having a lapse at some point. The focus instead is learning how to decrease the space of time between being on track and veering off. To aim for 90% and learn to accept and embrace the 10% that makes us all human.
Rather then planning to skip the gym or over-indulging because it's a holiday, because your family is in town, because New Years seems like a better time to start fresh, plan to go off-road for a moment without labeling your decisions as "bad," "horrible" or using words like "regret" or even "cheat."Planning and preparing for how you will resume a healthy stretch will yield more satisfaction then planning to repair and later repent for the moments our inner GPS takes us in a different direction than we intended. If we don't, psychologically we begin setting up a narrative that tells us we are failures. If we've already had two cookies and are "disgusting," it ironically becomes easier to just polish off the entire bag and nix the gym for the next month. Thus, the vicious cycle.
Some simple tips to stay in control while behind the health and wellness wheel this holiday season:

1. Remind yourself why it is that you've decided to make a healthy commitment to yourself in the first place. Keeping goals clear help increase motivation and ability to sustain them as we are able to have an unobstructed visual of where the efforts we choose will lead us in the end.
2. Compartmentalize. Plan and decide to work out or eat healthy for that day alone. Sometimes looking at ongoing, long term goals cause us to feel overwhelmed and anxious, inviting procrastination, avoidance or diminished motivation. When we are able to set smaller more manageable goals, we are able to celebrate our mini victories and success more frequently and have that positive-reinforcement we need to keep going.
3. Get in touch with yourself. What are the feelings and meanings we attach to certain foods and also to days where we are more or less physically active? Ask yourself how you will feel the next day if you go off-track or stay off-track for an extended period of time, weighing the costs and benefits of both.
Last but certainly not least:
4. Enjoy the ride. Decide which elements about the holiday MAKE the holiday special for you and allow yourself to enjoy them (that means leaving the self-disparagement locked away in the glove compartment)! Your aunt's famous cookie recipe or the marathon movie day (complete with plenty of chips and dip) with your family on the couch? Go for it. By doing this, you are taking control rather then the food or the lethargy taking control of you.
During this time of year, I encourage everyone to turn the concept of "falling off track" into an extended movement of falling forward. Planning with intent, not only our off-roading days but also preparing a game plan of how to approach the day after. Remembering that both options are choices, and that we are in control of the 90% as equally as we are of the 10%.

November 2014
November 2014

In honor of the launch of our Uplift Your Career Series (Part One is our Entrepreneurial Panel on November 19th!), our Personal Training Intern Liz wrote a piece about changing careers and moving into the world of Personal Training!


The mean girl. The queen bee. Why is it that it seems that whichever direction we 
turn, everyone is nearly always trying to tear one another down? Leaving the 
fashion industry behind, I hung up my stilettos in exchange for sneakers as I started 
on the path to become a personal trainer last spring.

Let me start out by saying that this was not an easy decision. I moved to New York City 
following college to get to exactly where I was—sitting in an office on a high floor of 
a notable magazine publishing company working as a fashion editor. My post 
provided opportunities, travel, and yes, even a few friends that I would never have met 

As much as I loved various components of my job, I found myself itching to get to the 
gym after the workday. A self-proclaimed running addict, I was (and still am) near 
euphoria after a particularly tough workout or testing out a new course. Then it 
dawned on me: I could help others feel this good. It seemed like the most basic 
secret that pretty much anyone could (and can!) learn. Working out = endorphins = 
happy = relaxed = [insert your desired emotion here]. For once: a clique where 
anyone is welcome.

From “You-can’t-sit-with-us” to Instagram selfitis, self-promotion reigns queen. It 
wasn’t until my immersion into the fitness industry that I found a niche of people 
who truly believe in supporting one another no matter what their background, their 
goal, or their exercise level. Is learning the science behind exercise fascinating? 
Absolutely. But it’s the privilege to work intimately with others to see that goal 
approach closer and closer.

So I’ve got one question for you: Want to join the club?

October 2014
October 2014

This week’s guest post is by Uplift intern extraordinaire, Lizzie. Read on for her thoughts about stress!


I am a junior at New York University, and this semester I decided to take three intensive sociology classes because I like the challenge!  When I’m not working at Uplift, I’m nestled in NYU’s library reading away. Recently I read portions of Robert Sapolsky’s book Why Don’t Zebras Get Ulcers? for a Sociology of Medicine class, and it changed my life.

Stanford University biologist Robert Sapolsky argues that stress can very literally make us sick. Psychological and social disruptions in our lives do not just cause emotional and mental turmoil; they influence medical issues such as cholesterol, blood pressure, diabetes and immunity. Humans are not biologically programmed to handle long periods of stress. Our bodies, like those of other animals, are only equipped to handle acute physical crises. When we find ourselves cornered on a city street in the middle of the night by someone who wants to rob us, our body’s stress response is immediately mobilized to handle the situation. But when we find ourselves overwhelmed by work anxiety or family problems for a prolonged period of time, we inadvertently activate the same physiological system that has evolved for responding only to acute physical emergencies… and we keep it on for months on end. Ultimately, the stress response becomes more damaging than the stress itself, and Sapolsky warns, “If you experience every day as an emergency, you will pay the price.” Yikes.

If you’re anything like me, this is a huge wake-up call. Of course, you have tons of things to get done, and there’s just not enough time to do them all. And then there are bigger things, like stressing about our relationships, positions in life, money, school, work, and so on. We lie in bed desperately wanting to sleep but unable to turn our brains off because it cannot stop calculating all the things that are not right or that need to get done. But is every day really that much of an emergency?

This is our time to stop stressing; our health is entirely dependent upon it. Stress affects our immune system making us more susceptible to the common cold and flu. Stress affects our social habits and behaviors. We are more susceptible to unhealthy overeating which leads to diabetes and smoking and drinking which lead to lung cancer and cirrhosis of the liver. And then there is the damage that years of stress does on our hearts, arteries, and veins.

Let’s make a commitment together to work towards more living and less stressing. I know it’s hard, but instead of wasting your time and energy sweating the small stuff,  take a deep breath and go for a calming stroll. Read a book. Come to a Strength class. Go shopping. Do something that makes you happy and feel healthy.

And when the going gets tough, channel your inner Taylor Swift! Just “shake it off”, and get Uplift-ed in the healthiest and happiest way possible for you!

October 2014
October 2014

The path to a happy life isn't actually all that complicated--it's just that we humans just seem to make things tougher on ourselves than we have to a lot of the time. It's not secret that we Uplift ladies wear more than our fair share of smiles. Read on for our concrete steps to contentment.



1) Engage in a change...of scenery! As much as I live, eat and breathe Uplift, spending all day, every day in the studio is a recipe for burnout. On a daily basis, that means getting up from your desk, taking a walk, or grabbing a coffee around the corner (yes, even when you're SUPERBUSY!). On the macro level, get outta dodge! Right now, I am sitting writing this blog in East Hampton on a stunningly beautiful fall day, enjoying a couple of much-needed recharge days out of the city. Where's your magic place? Figure it out and book your journey now.


2) Stop procrastinating. If you're like me, your to-do list is a mile long, and the most unpleasant or arduous tasks sit at the very bottom, and at the end of a given day, simply get moved to the next day's list. Here's a tip: get up in the morning and get AT LEAST one unpleasant thing done, even if it means allowing yourself a few extra minutes before work (or working out--more on that in a minute). You might just find you get a little momentum and tackle the next thing too. And trust me, NOTHING is more freeing than even just one day without a stressful task or phone call staring you in the face. Make it happen!


3) Stop complaining. It's amazing how negative the average person regularly is. Spend one whole day saying only positive things (bonus points if you walk down the street with a smile on your face). Negatvity is poisonous, but positivity is contagious!


4) Practice gratitude. When I am feeling my worst--terrified, angry, unhappy--is when I make it a point to slow my roll and start a list of the amazing things in my life that keep me going and for which I am incredibly grateful. It works and I am woring in making it a daily practice.


5) And oh yeah....exercise. At Uplift, we are never about being the skinniest girls in the room. In fact, our mantra all along has been STRONG IS THE NEW SKINNY. But beyond how it makes us look, exercise is pivotal in how we FEEL. And don't give me the "I don't have the time" excuse. None of us do. Take ten minutes and run stairs in your building, then do 20 pushups, 25 stationary lunges on each leg, and a one-minute plank.

September 2014
September 2014

As we approach October, and Breast Cancer Awareness Month, it's a good time to become more aware of the various forms of cancer that affect women and how we can protect ourselves. Guest blogger Kristeen Cherney weighs in.


Cancer comes in many forms, some of which are most prevalent, and even exclusive to women. While the word “cancer” can be frightening, you should not shy away from knowledge about this medical condition. You can help prevent all forms of cancer by taking a proactive approach to your health.


Breast Cancer
Breast cancer is the leading form of cancer in women. While this cancer can technically occur at any age in both sexes, women over the age of 40 are at the highest risk. You may also be at an increased risk if someone in your family has a history of cancer in the breasts. Every woman over the age of 40 should have an annual mammogram to detect breast tumors. This doesn’t mean women under the age of 40 are out of the woods in terms of breast cancer detection responsibility. The American Cancer Society recommends breast exams at least every three years with a doctor. Also, all women should perform monthly self-checks. Detecting breast tumors early reduces the chance that the cancer will spread to other parts of the body.


Ovarian Cancer
Like breast cancer, ovarian cancer tends to show up in women as they age. Common risk factors include:
• infertility 
• never having children
• having a child after the age of 30
• use of estrogen treatments
• family history of breast or ovarian cysts

Ovarian cancer can be deadly because there is no single test that can detect this type of cancer. Pap tests and pelvic exams are important, but they can’t find ovarian cancer. The best way to beat this cancer is to have your doctor run tests if you have any of the risk factors, and if you experience any unusual symptoms.


Cervical Cancer
Cervical cancer develops as a result of contracting the human papilloma virus (HPV). The virus itself is spread through sex, so you can only get HPV if you have had, or are currently having sex. While the HPV vaccine may help decrease your risk for developing cervical cancer, it’s still a good idea to get regular screenings. Pap tests detect cervical changes, including cancer. If a pap test comes back abnormal, your doctor can conduct further testing to detect cancer early.


Other Common Cancers
Breast cancer is the most prominent type of cancer in women. Still, there are other types of cancers that affect women at higher rates than ovarian and cervical cancer. It’s important to remember that cancer in women doesn’t mean you’re only at risk for female-specific forms. The CDC reports lung cancer as the second-most common cancer in women. It also causes more deaths than breast cancer. Colon cancer ranks third in cancers that affect women. An often neglected, yet extremely common form of cancer in women is skin cancer. According to the American Cancer Society, a severe sunburn before the age of 18 increases your risk for skin cancer.

Prevention Requires Action
No one knows if or when cancer can occur. The best way you can protect yourself is to take preventive measures early in life and to stick with them as you age. Lifestyle changes to help prevent cancer include:
• maintaining a healthy weight
• eating antioxidant-rich foods
• exercising every day
• refraining from smoking and alcohol


A healthy lifestyle can help, but it doesn’t completely guarantee you won’t develop cancer. This is why regular preventive screenings are essential. Your doctor may even recommend more frequent screenings depending on family history of certain cancers, as well as your overall health. Consider making your next mammogram or physical appointment this October in commemoration of National Breast Cancer Awareness Month, and to stick with it annually.


The earlier any cancer is detected, the sooner you may be treated. No matter what the cancer, survival is dependent on early detection.


• Cancer Among Women (2014, September 2). Retrieved from
• Cancer Facts for Women (2014, April 16). Retrieved from
• October National Breast Cancer Awareness Month (2014, September 4). Retrieved from


Author Bio: Kristeen Cherney is a freelance health and lifestyle writer who also has a certificate in nutrition. Her work has been published on numerous health-related websites with a focus on women’s health issues. Previously, she worked as a communications and marketing professional. Kristeen holds a BA in Communication from Florida Gulf Coast University, and is currently pursuing an MA in English with a concentration in rhetoric and cultural studies. When she's not writing or studying, she enjoys walking, kick-boxing, yoga, and traveling.

August 2014
August 2014

I think I am a fairly selfish person, at least in part: "showing up" for people is not exactly my strong suit. I have vowed in recent months and years to change that and demonstrate to my friends and family that I am there for them, even when it is not easy or convenient for me.


I am getting better at showing up and it feels good. If you're looking for something to work on, I recommend it highly!


Harder, though, sometimes is showing up for yourself. First of all, it is not mutually exclusive with showing up for others. Simiarly, it is not (contrary to popular belief) SELFISH to SHOW UP for yourself.


What do I mean by showing up? Well, it's kind of like when you're in an airplane and when the flight attendant goes through the safety procedures, he or she advises you to FIRST put the oxygen mask on yourself because helping someone else in the event that the cabin pressure dips too low.


That applies to all things in life. If you don't show up for yourself--make "me" time for yourself, go on a solo trip, do what you want all day, shut down the phone and email and read a book, get a pedicure, work out, or sign up for the Uplift Fall Challenge--what good can you possibly be to others?



July 2014
July 2014

Does anyone feel like her life--or at least her summer--is careening by at warp speed? Me too!


Maybe it's time for a slowdown. I myself am trying to take my own advice to chill out. Slow my roll. Cool my jets. It's pretty simple stuff but there's truth here: life gets better when you just take a minute to relax and stop stressing. The universe tends to provide all the answers that get lost in the shuffle of "busy." The onset of August is the perfect time for that.


That said, one place "slow down" doesn't always have to apply is your workouts (even on vacation!). I recently led a one-day retreat to Long Beach with some amazing Uplift ladies (next one is on August 9th!), and the trip inspired me to come up with a simple-yet-crazy-effective beach circuit, all thanks to your best summertime fitness friend, sand.


So suit up. Sweat it out. THEN slow it down!


Uplift's Booty-Busting Beach Workout

Warmup: jog to the water's edge and back ten times.

Circuit #1:

*20 pushups

*20 jump squats

*20 tricep dips in table top position

*20 walking lunges

*20 scorpion planks


Circuit #2:

*20 pushup-to-sideplanks

*20 roundhouse kick-to-squats, alternating legs

*100 arm circles standing on one leg (switch legs at circle 50 seconds through)

*20 walking backward lunges

*In reverse plank position, draw alternating knees into chest


Bonus: run five minutes down the beach and then five minute back to finish up!