Rediscovering My Love for Softball - A Personal Journey

I want to share a very personal story with you - one that I've held close to my heart for years.

For a long time after my college softball career, which, to be honest, was less than stellar, I found myself distancing from the game. The thought of playing, discussing, or even encouraging my daughters to join was something I actively avoided. Softball brought up memories and feelings I wasn't ready to confront or understand.

However, life has a funny way of coming full circle. Despite my hesitations, my girls expressed a desire to play softball, to be "like mom." Reluctantly, I introduced them to the game, and to my surprise, they took to it like ducks to water. Their enthusiasm and rapid progress pulled me back onto the field, this time in a coaching role.

It was here, on the softball diamond, surrounded by the energy of the game and the eagerness of young athletes, that I found myself truly present. For the first time in years, I felt grounded, fully immersed in the moment, connected to the excitement, challenges, and the pure joy of the sport.

This experience has allowed me to begin the process of healing and rediscovering my love for a game that, I now realize, has given me so much more than I had acknowledged.

My resistance has turned into acceptance, and with it, a newfound passion has bloomed. I'm not just falling back in love with softball; I'm also seeing it as a channel through which I can give back and share the lessons I've learned, both on and off the field.

This journey has taught me the power of perspective and the importance of giving ourselves permission to revisit and redefine our relationship with past experiences. It's a reminder that it's never too late to rediscover love for something you thought you had lost.

Thank you for allowing me to share this part of my story with you. Whether it's softball, another sport, or a completely different aspect of life, I encourage you to open your heart to the possibilities of rekindling old passions or finding new ones. You never know where they might lead you.

And, Dad if you are reading... Thank you for believing in me and encouraging me to keep going, even when I didn't want to. You did the right thing. I love you.

Sending all my love,

Ali

P.S. Here are our current offerings:

GLP-1 Weight Loss

Transform® 

31 Days of FIT

Fit Woman Collective™ (FWC)

Berkshires Retreat (2 spots left)

Make sure to sign up for our upcoming webinar on April 30th

Do You Say "YES" When You Mean "NO” ?

Today, I want to share a topic close to my heart - the importance of holding space for ourselves, especially when we find ourselves saying "Yes" when we genuinely meant to say "No."

We've all been there, caught in the moment, wanting to be helpful, accommodating, or simply avoiding conflict. And yet, this small divergence from our truth can leave us feeling drained, resentful, and disconnected from our needs. It's a common human experience, but acknowledging it and giving ourselves permission to feel these emotions is the first step toward healing and growth.

Holding space for yourself means allowing yourself to feel whatever emotions surface, without judgment. It means taking a step back to understand why you said "Yes," and what saying "No" might look like in the future. This process is not about self-reproach but about self-compassion and learning.

Here are a few gentle reminders for the next time you find yourself in this situation:

1. Breathe and Reflect: Take a moment to breathe deeply and ask yourself what you need in that moment. It's okay to take time before responding to others.

2. Set Boundaries: It's healthy and necessary to set boundaries for yourself. Remember, saying "No" can be an act of self-love.

3. Practice Self-Compassion: Be kind to yourself. Recognizing the pattern is the first step towards change.

4. Seek Support: Talk to a friend, a family member, or a therapist about your feelings. Sometimes, just voicing it can bring immense relief and clarity.

5. Remember Your Worth: Your value does not diminish because you prioritize your well-being.

Holding space for yourself is not a destination, but a journey — one that is both challenging and rewarding. May this message serve as a reminder that it's okay to put yourself first and that in doing so, you are not alone.

Sending you love,

Ali

P.S. We are so thrilled to be coming out with our new offerings!! Here is what we have going on.

Optimal GLP-1 Weight Loss Beta Program

Optimal GLP-1 Weight Loss Free Webinars, on April 19th and April 30th

31 Days of FIT

Fit Woman Collective™

Transform®

Berkshires Retreat

Gratitude, Happiness, Longevity

Today, I felt a profound urge to reach out and talk about something that has recently illuminated my path – gratitude.

In a world that is constantly moving, bogged down by responsibilities and challenges, it's easy to overlook the blessings that surround us. Yet, it's these very moments, people, and experiences that shape our lives in beautiful ways.

Studies have shown that those who practice gratitude daily are not only happier, but tend to lead longer, more fulfilling lives. This nugget of wisdom has inspired me to invite gratitude into my life as often as possible. Each day, I take a moment to reflect on the people who add color to my existence, the places that have left a mark on my soul, and even the simplest things that bring me joy.

I am genuinely thankful for having you all in my life, for the journeys we've shared, and the moments yet to come.

Further, a pivotal study in the journal Psychosomatic Medicine concluded that expressing gratitude can significantly impact one's well-being and longevity. Participants who regularly practiced gratitude exhibited lower blood pressure, reduced symptoms of depression, and reported a greater sense of satisfaction with their lives.

This compelling evidence underscores the powerful connection between a grateful heart and a healthy body, reminding us that the simple act of appreciating life's blessings can be a key to living longer, happier lives.

In sharing this practice, my hope is to inspire you to open your hearts to gratitude. Whether it's a quiet thank you to the universe, a note of appreciation to someone who's made your day, or a moment of reflection on the blessings you've received – it all counts.

By welcoming gratitude, we open the doors to happiness and a deeper connection with the world around us.

Thank you for being a part of my journey, for your unwavering support, and for just being you. Your presence is a gift I am infinitely grateful for. Together, let's cultivate a life filled with gratitude and watch as it transforms our world into something even more magnificent.

With all my gratitude and love,

Ali

P.S. We just released our newest program, Optimal GLP-1 Weight Loss. You can catch the replay of our webinar-style Q&A session HERE.

My Postpartum Recovery, 10 Years Later!

I recently returned from a family vacation in New Zealand, and it was an experience so profound and enlightening that I felt compelled to share it with you — not just the breathtaking landscapes or the adventure, but a personal revelation that touches on self-care and healing.

For years, I've been navigating life's rigors with the drive to stay ahead, seldom pausing to truly nurture myself. This vacation, however, was different.

I made a conscious decision to focus on self-nourishment. I embraced wholesome eating, allowed myself the luxury of afternoon naps, engaged in gentle exercise, sought serenity in meditation, and wholeheartedly practiced gratitude. It was about taking a genuine break — one where the mind, body, and soul could find harmony.

Amid this nurturing retreat, I had an aha moment that struck a deep chord with me. I realized that daily naps and yoga weren’t merely delightful vacation activities but were, in fact, what my body and mind had been yearning for all along. The revelation was profound. It wasn't just a vacation; it was the postpartum recovery I desperately needed 10 years ago and was unable to engage in.

This insight has been nothing short of transformational for me. It taught me the importance of truly listening to what our bodies and minds need and reminded me that sometimes, the most nurturing recovery comes from the simplest acts of self-care.

I wanted to share this with you because in the hustle and bustle of our daily lives, it's easy to overlook the importance of self-care. But the truth is, nurturing ourselves is not a luxury — it's a necessity.

I encourage you, in whatever way resonates with you, to find those moments of self-care that your body and mind crave. Whether it be through yoga, writing, walking in nature, or something entirely different, I hope you find your version of a New Zealand retreat in your everyday life.

Remember, it's never too late for the recovery and rejuvenation you deserve. Your well-being is worth it.

Sending you all my love!

xo Ali

P.S. Here are our current offerings… And, if you aren't sure which one is right for you, book a call with us HERE!

Fit Woman Collective™

31 Days of FIT

Transform®

Berkshires Miraval

1:1 Coaching

The Unplanned Lesson From Our Australia & New Zealand Adventure

I’m writing to share a remarkable lesson life has thrown at us during what was supposed to be a simple family vacation to New Zealand - an adventure that turned into a profound lesson about the beauty of unplanned joys and the importance of truly disconnecting.

Our anticipation was high, but anxiety about the long flight lurked in the back of our minds. Upon arriving at the airport, laden with excitement and baggage, we hit our first snag - a booking mishap meant we would miss our connecting flight in LA. It felt like the universe’s first attempt to test our patience and adaptability. Instead of succumbing to frustration, we embraced it - we found our way to LA, where a peaceful night's sleep awaited us before heading to Sydney, a day later than planned.

And here’s where the universe seemed to whisper a profound message: stop trying to control every aspect of life. It urged me to pause, to experience genuine pleasure in the present, and to understand that sometimes the best way to sculpt the future we yearn for is by allowing space for unexpected happiness. This unplanned detour wasn’t a setback; it was an invitation to live fully, to laugh at the face of unpredictability, and to appreciate the raw beauty of now.

This experience has taught me more about the essence of a true vacation. It's about surrendering control, engaging deeply with the present, and allowing those unscripted moments to fill our lives with joy and contentment. It’s a lesson I'm eager to carry with me, not just in travel, but in every aspect of life.

I wanted to share this with you, hoping it might inspire you to find peace in the unplanned, to seek joy in the present, and to remember that sometimes, letting go is the best way to seize control of our happiness. After all, isn't that the kind of future we're all craving?

This trip, I am setting aside the to-do list and letting my body and spirit guide me. My plan is simple yet profound: to rest when I feel the need, to savor meals without the constraint of schedules, to move and stretch when it sparks joy within me, and most importantly, to connect deeply with my family. I intend to find laughter in the smallest of moments and soak in the joy that life generously offers. This approach isn't just for today but a gentle nudge toward how I wish to lead a more fulfilling, joyful life.

Sending you all my love!

Ali

P.S. This year in my programs, I have added new teaching on increasing your vibrational energy and living your purpose based on your energy. I will be teaching this at our upcoming retreat in the Berkshires this September. We have our final few spots left, and we would love to welcome you. You can check out the full agenda HERE.

We have some new and amazing features coming soon!!!

In the meantime, below you can find our current offerings:

Fit Woman Collective™

31 Days of FIT

Transform®

Berkshires Miraval

1:1 Coaching

The Power of Emotional Regulation

This past week, I had the honor of attending and speaking at Dr. Bonnie Koo’s 'Live Wealthy Conference' in Tucson, Arizona. The conference was hosted at Miraval, which is a special, energetically diverse, and rich environment. It is in these types of places that I find my intuition to be at its peak.

Why?

Today I am going to share with you the power of emotional regulation. With dedication to this, we can all find the strongest messages that exist in our inner knowing… our intuition.

In this whirlwind of life, we often find ourselves caught up in the hustle and bustle, losing touch with the very essence that guides us through – our intuition. That gentle nudge, the inexplicable knowing, and the inner voice that whispers wisdom during times of uncertainty. It's a powerful force, yet in the chaos of daily life, it's all too easy to lose connection with this profound aspect of ourselves.

As I mentioned, the key to accessing this beautiful inner knowing is through emotional regulation. When we allow ourselves to be swept away by the torrents of our emotions, our intuition becomes like a lighthouse shrouded in fog, its guidance obscured from our sight. But when we practice emotional regulation, it's as if the sky clears, and the light within us shines brightly, guiding our way.

Imagine navigating life with a deep sense of confidence, not because you have all the answers, but because you trust in your ability to find them within. This is the gift of tuning into your intuition through emotional regulation. It's about acknowledging our feelings, understanding them, and then gently guiding ourselves back to a state of calm and clarity.

My dear friends, I urge you to see emotional regulation not as a chore but as a gateway to a more intuitive, aligned, and harmonious life. Take a moment each day to check in with yourself, breathe deeply, and create a sacred space of calm amidst the storms. By doing so, you'll open doors to intuition that you may have thought were closed, and find guidance in moments you least expect it.

Together, let's commit to this practice, and watch as the wisdom of our inner knowing unfolds beautifully in our lives. Trust in yourself, trust in the process, and most importantly, trust in the gentle whispers of your intuition.

I am off to New Zealand this week!! Let’s see what I can discover in what is known to be a magical place.

Sending you so much love!!!

Xo Ali

Our current offerings:

Fit Woman Collective™

31 Days of FIT

Transform®

Berkshires Miraval

1:1 Coaching

Rekindle the Spark of Your True Self by Reconnecting

I want to share a personal experience, one that has deeply moved me and reminded me of the profound connections we forge throughout our lives.

This past weekend was life-affirming in the truest sense. After a hiatus of a quarter-century, I had the joy of reuniting with my college softball team. We gathered to honor a cherished teammate, Vickie Brady, as she gracefully stepped into the Hall of Fame — a testament to her unwavering spirit and talent.

Amidst laughter and reminiscent tales, I was struck by a profound realization. It was as if time had folded in upon itself, bringing me back face-to-face with the most authentic parts of me. Each shared memory, each anecdote acted as a piece of a mosaic that once assembled, reflected back to me the person I've always been at my core.

I discovered something remarkable. In reconnecting with my friends, the ones who stood with me when we faced tough challenges and celebrated victories, I was, in fact, reconnecting with my essential self. Gratitude filled every inch of my being, as I recognized how much of who I am was shaped by those formative years and those steadfast friendships.

Now, I extend this reflection toward you.

Many of us have wandered away from the connectivity that brings our deepest truths into focus. It's easy to lose sight of ourselves while we juggle responsibilities, ambitions, and the intricacies of daily life. But it's never too late to reach back into our past and pull forward the ties that once grounded us.

I urge you, with full hearts and open arms, to take a moment — a pause in the beautiful chaos of your day — to think of those who have left indelible marks on your life's canvas. Consider this not just a fanciful escape down memory lane, but rather a courageous step toward reclaiming the vibrancy of your true self.

Our shared experiences tether us in ways that transcend the passing of years. Friends with whom we've done hard things possess an extraordinary bond with us, an invisible and unbreakable thread that weaves through the fabric of our lives.

In honor of recapturing that essence and living a life steeped in the wholeness of being, I invite you to explore our current offerings at the Fit Woman Collective™. Whether it's through the invigorating 31 Days of FIT program, securing your spot with your Transform® deposit, or indulging in the serene escape of our intimate retreat at Miraval Berkshires, we are here to support your holistic well-being.

Begin anew. Pick up the thread of old friendships. And may you find the joy and authenticity those relationships herald back into your life.

Sending you all my love,

Ali

P.S.

Links to our current programs:

Fit Woman Collective™

31 Days of FIT

Transform®

Berkshires Miraval

1:1 Coaching

The Top 5 Indicators of High Vibrational Energy Revealed!

Have you ever walked into a room and immediately felt uplifted, as though the very air sparked a sense of positivity and well-being within you? That, my friend, is the power of high vibrational energy.

And guess what? It's not confined to select spaces or moments; it's all around us, and I want to show you how to spot it!

1. Deep Sense of Inner Peace: Trust your intuition. When you encounter high vibrational energy, you'll feel an unmistakable calmness that reassures you, regardless of life's chaos. It's like the eye of the storm – serene and steady.

2. A Burst of Creativity and Clarity: Your thoughts become a wellspring of innovation. Suddenly, problems that seemed insurmountable suddenly seem not so problematic.

3. Genuine, Contagious Positivity: You'll know when you're around high energy because optimism will flow effortlessly. Not only will you feel good, but so will those around you — it's infectious!

4. Improved Health and Vitality: High vibrational energy often manifests physically. A spring in your step, a glow in your skin, and a vitality that defies the clock are telltale signs that you're basking in pure, uplifting energy.

5. Synchronous Events That Feel Like Magic: Keep an eye out for those uncanny coincidences that make you smile. They're not just luck; they're the universe aligning in your favor.

Now, imagine harnessing this energy to rejuvenate your personal and professional life. That's what we're all about. I'm here to guide you on nurturing and maintaining this vibrational high to live a life that feels enriched and radiant.

The energy that we create and the energy that we surround ourselves with is crucial for our most optimal health. If you want to hear more about the magic of energy awareness check out my podcast, Episode #180 Energetic Health. You can access and listen HERE.

I will also be delivering the topic, Using Your Authentic Energy to Guide Your Life Pivots at my upcoming retreat at Miraval Berkshires!! Would love to welcome you there. Further topics will be announced soon!

Wishing you a high vibrational energy week!

xo Ali

P.S. Here are our current offerings:

Spend a weekend with me at my small retreat at Miraval Berkshires September 12-15, 2024. 5 spots remain. 12-CME. Learn more HERE.

31-Days of FIT. A self-paced program to gain muscle, lose fat, and feel amazing! Just $99 for 6-month access. Enroll HERE.

Fit Woman Collective. Join our community of women where we optimize all aspects of our health. Just $59/month. Cancel at any time. Enroll HERE.

Transform® 8.0 enrollment is open! 72-CME Credits. We begin July 1st, however, deposit now because we will fill to capacity well before the start date. Learn more and deposit HERE.

Reflections From My Personal Growth Week

This past week, I had the immense pleasure of spending time in Grand Cayman at the Women Physician Wellness Conference — a period that wasn't just a vacation, but a journey of profound professional and personal growth.

As physicians, we are all too familiar with the complexities of work-life balance; we give tirelessly to our patients, often at the expense of our own well-being.

But in Grand Cayman, I embraced a different rhythm of life.

Amid the serene beauty of the island, I connected deeply with my work during dedicated hours, achieving focus and clarity that sometimes eludes us in the chaos of our daily routines.

Yet, I also allowed myself to rest, basking in the tranquility that surrounded me, revitalizing both mind and body. I discovered the power of true connection — not only with the vibrant community around me but also with myself, my goals, and my aspirations.

Interestingly, it wasn't until I stopped trying to force solutions to the challenges I faced that answers began to emerge organically. Reflection paved the way for insight, and in that space of calm, solutions appeared with a simplicity and elegance that was nothing short of inspiring.

Now, imagine if you could reach a similar state without having to travel miles away???

I invite you all to create space for deep reflection in your everyday life. What do you want for yourself in this life? Why do you want it? What is the next best decision you can make toward getting it? What if you didn't have to work harder? What if you didn't have to control things more? What if things just fell into place?

There is so much potential and opportunity for you, even if you feel that doors have closed. You have the answers; just be patient and create space for yourself.

Sending you all my chill vibes and tons of love,

Ali

P.S. Our Current Offerings!

Spend a weekend with me at my small retreat at Miraval Berkshires September 12-15, 2024. 5 spots remain. 12-CME. Learn more HERE.

31-Days of FIT. A self-paced program to gain muscle, lose fat, and feel amazing! Just $99 for 6-month access. Enroll HERE.

Fit Woman Collective. Join our community of women where we optimize all aspects of our health. Just $59/month. Cancel at any time. Enroll HERE.

Transform® 8.0 enrollment is open! 72-CME Credits. We begin July 1st, however, deposit now because we will fill to capacity well before the start date. Learn more and deposit HERE.

The Ultimate Love Affair: Celebrate Valentine's Day with Delightful Self-Love

As we approach the season of love, I wanted to take a moment to inspire you to see Valentine's Day through a different lens. This year, let's switch the focus from romantic love or infatuation for others, to embrace the most profound and juicy love of all – self-love.

Valentine's Day should not only be about expressing love to a significant other, but it's also the perfect time to pause, reflect, and shower some much-deserved love and care onto ourselves. Because, after all, the journey to loving others fully and profoundly begins with loving ourselves.

This Valentine's Day, I encourage you to embrace the idea of self-love and cherish your own company. This could mean treating yourself to a luxurious bubble bath, indulging in your favorite book, or preparing a meal that feeds not just your body, but also your soul.

Remember, self-love is the greatest gift you can give yourself. It's necessary. It's a journey of nourishing your own being at the deepest level. It's about acknowledging that you, too, deserve love, care, and respect, and being the first one to provide it. It's about celebrating your existence, your spirit, and your journey in this life.

Appreciate your strengths, acknowledge your resilience, and celebrate your journey. After all, you're unique, and there's no one quite like you in the entire universe.

Cheers to Us!!

xo
Ali

P.S. Our current offerings:

31 Days of FIT 

FWC

Transform® 8.0 Waitlist

The Gift of Rest: A Prescription Worth Sharing

I write to share with you a unique experience that has been nothing short of a revelation. My dear friend, who also happens to be a trusted doctor, gifted me a prescription recently. You might wonder, what could this prescription possibly be? To my surprise, it was something we all need but seldom prioritize – rest.

This prescription was not filled with complex medical terms or instructions for medications. Instead, it held a simple, yet powerful message: "Take time to rest."

A concept so simple, yet so profound, it opened my eyes to the importance of allowing ourselves the space to rejuvenate and replenish our energy.

It was, without a doubt, the exact gift that I needed. It made me understand that rest isn't a luxury, but a necessity. It is a vital part of maintaining our health, productivity, and overall well-being. And it's high-time we all started treating it as such.

Inspired by this experience, I feel compelled to pay it forward. Consider this post your personal prescription for rest. Take it as permission to catch up on sleep, read a book, go for a walk, or simply do nothing at all.

Remember, rest is not a sign of weakness or laziness, but a testament to understanding the importance of self-care. It's about nourishing your soul and resetting your mind to better face the challenges of life.

Wishing you a beautiful week ahead. 

Xoxo-
Ali

P.S. Our current offerings:

31 Days of FIT 

FWC

Transform® 8.0 Waitlist

Embracing Change: The Beauty in Redefining Ourselves

Change, as we know, is an inevitable part of life. Often, it compels us to redefine ourselves, a process that can be uncomfortable, unfamiliar, and downright daunting.

But remember, it is precisely this unease that embodies the transformative power of change.

In these moments of transformation, we are challenged to step out of our comfort zones, to question what we have known and who we have been. The discomfort you feel is the echo of an old self, making room for the person you are becoming. It's a sign of growth, a sign that you are moving forward, learning, and evolving.

It's important to remember that redefining ourselves is not about denying who we were, but about embracing who we could be.

Remember you are a masterpiece and you also get to be a work in progress. Each iteration of ourselves is a testament to our resilience, strength, and capacity for growth. The discomfort you feel is temporary, but the self-discovery and personal development you will achieve in the process is timeless and irreplaceable.

I encourage you not to shy away from this discomfort, but to lean into it. See it not as a deterrent, but as a milestone on the road to self-discovery and personal growth. Remember, every step you take, every moment of unease, is a step toward becoming a stronger, wiser, more vibrant version of yourself.

As I sit here on a quiet weekend morning, I realize that just sitting and resting is often uncomfortable in a world where productivity is rewarded. I know where my work is. And, it is not comfortable, AND I am making huge strides to unmarry a constant “desire” to be productive. The moment is where the magic is. May you embrace every moment that feels still, if even for a nano-second.

Wishing you a beautiful week!

Xo
Ali

P.S. Our current offerings:

31 Days of FIT 

FWC

Transform® 8.0 Waitlist

Find Out How I Made My Daughters So Proud!!

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Last week marked a significant milestone in my journey as I embraced the vibrant, dynamic world of TikTok.

This decision was driven by a desire to connect with you on a deeper level, to share knowledge in an engaging and accessible format. And, not to mention, my daughters are so proud of me. :)

Now onto my TikTok experience so far. What is so interesting to me is the diversity in responses. While the vast majority of you expressed gratitude for the educational content, there were a select few who chose to post comments that were less than kind and not reflecting a growth mindset. Also, a great reflection of the diverse world we live in, a world where different opinions and perspectives coexist.

It was this difference in responses that made me truly evaluate my commitment to my own growth mindset. Yes, it was challenging to read those less positive responses, but it was also a reminder of the importance of resilience and persistence. It's easy to fall into a mindset of complacency when we surround ourselves with only positive feedback. Personal growth is not a straight path, but a winding road filled with ups and downs, and it is our mindset that determines whether we see these as obstacles or as opportunities.

So, how do you know if you possess a growth mindset?

It's all about your perspective on challenges, effort, and criticism. If you view challenges as opportunities to learn and grow, if you believe that effort is the key to mastery, and if you see criticism as valuable feedback rather than a personal attack, then congratulations! You are indeed nurturing a growth mindset.

Having a growth mindset means embracing the fact that your abilities can be developed through dedication and hard work. It's not just about raw talent or genetic gifts. It's about acknowledging that you're a work in progress, and every challenge is a stepping stone toward becoming a better version of yourself.

So, with that being said, I invite you to follow me on TikTok! You can find me HERE. I am putting out some daily fun, and I hope to also connect with you there!!

Wishing you the best week ahead.

Xoxo,
Ali

P.S. Our current offerings:
31 Days of FIT 
FWC
Transform® 8.0 Waitlist

Unleash Your Potential with Strength Training - The Pathway to Effective Fat Loss

Oftentimes we think we need to do tons of cardio to optimize fat loss, in fact, this used to be my belief. I used to spend 45 minutes 5 days per week pounding it out on the treadmill. But what if I told you that there's a more effective way? A way that not only aids in fat loss, but can also give you the muscle tone you are looking for AND improve longevity?

Let's talk about strength training.

While it might seem intimidating at first, strength training has been scientifically proven to be more effective for fat loss than cardio alone. This is because it increases your muscle mass, which in turn, boosts your metabolic rate. Simply put, the more muscle you have, the more calories your body burns at rest. Isn't that fantastic? You can be sitting on your couch, watching your favorite show, and your body is still at work, burning calories.

Imagine the impact this could have on your fitness journey! Not only will you lose fat more effectively, but you'll also enjoy a stronger, healthier body. But remember, it doesn't mean you should give up cardio completely. It's about finding a balance and incorporating a variety of exercises into your regimen to achieve optimal results. Do what works for you!!

Consider this: a study published in the American Journal of Epidemiology revealed that just 30 minutes of strength training per week has the potential to reduce death from any cause by 23%, and death from cancer by 31%. By proving that strength training contributes significantly to longevity, this research provides powerful motivation to integrate this exercise form into your routine.

Another study, appearing in the Journal of Gerontology, showed that individuals over the age of 65 who engaged in regular strength training had a 46% lower risk of all-cause mortality. 

The evidence is clear: consistent strength training, even for just 30 minutes a week, can enhance both your quality and longevity of life.

We are committed to getting everyone strength training!! Which is why we are developing some incredible programs. We just released 31 Days of FIT, which is a program that both men and women can use!! Each day for 31 days, you get 1 (10-minute) workout and 1 (1-minute) mindset session. Access is for 6-months so you can repeat the program again and again. This program is for you if you can move from sitting to standing (and vice versa) without difficulty. Read all the details of 31 Days of FIT HERE.

And if this is a challenge for you, then get on our waitlist for our Muscle Maintenance During Fat Loss program, which is coming soon and will meet all levels, even those who do best exercising from a chair. You can join our waitlist HERE.

Or perhaps you are looking for higher level workouts and a community of women to lean into. Check out our FIT Woman Collective™. This program features 10 and 30 minute workouts where we focus on muscle and mindset. You can learn more HERE.

Sending lots of love. Have a great week!

xo Ali

31 Days of FIT. Learn more HERE.

Muscle Maintenance During Fat Loss. Waitlist HERE.

Fit Woman Collective™. Learn more HERE.

Transform® 8.0 deposit link is now open. Sign up HERE.

Embracing Small Steps for Big Change in the New Year

As we bid farewell to the old and welcome the New Year, it's natural to reflect on our past and plan for the future. But isn't it true that we often put immense pressure on ourselves to make significant, sweeping changes?

We aim high, dream big, and set monumental goals. While ambition is admirable, it's crucial to recognize the power of small, manageable steps in propelling us towards our aspirations.

In the coming year, let's shift our focus to the "little tiny things." These are the daily habits, the consistent routines, the small acts of kindness, and the thoughtful decisions that can have an enormous impact on our lives. They may not seem like much in isolation, but collectively, these small changes can bring about a transformation in our overall well-being and success.

Remember, when you feel overwhelmed by lofty goals or if you're striving to achieve the 'big things,' take a moment to pause. Pivot your focus toward the small, achievable tasks at hand. These are your building blocks, your stepping stones toward larger goals. They are the heartbeat of your journey, driving most of your results.

Let's make this New Year different. Let's celebrate the small victories, cherish the tiny moments, and appreciate the little things that make up our big, beautiful lives. Here's to a New Year of small steps leading to significant changes.

And, just a recap of my Top 5 Health Strategies for 2024:

1. 3 servings of protein per day

2. 3, 10-Minute Strength sessions per week

3. A daily 10-Minute Walk

4. Limit alcohol to 4 drinks or less per week

5. Get Snobby with Your Extras

So excited for all that we can create in 2024!

Xoxo,
Ali

P.S. Where are my Women Physicians?! Transform® 7.0 starts tomorrow, so this is the final opportunity to enroll in our 72-CME program. And, let me just say… this round is EPIC. With our new features of 10, 20, and 30 minute Mind-Body workouts, we are working smarter, not harder.  

We start tomorrow… and we would love for you to see what is possible in 2024!! 

Transform® 7.0 details and enrollment HERE.

Embracing Optimal Health in 2024: The NEW Guidelines

As 2024 unfolds, I am excited to share how we at The FIT Collective™ are renewing our commitment to promoting a whole person approach to health and wellness.

1. Firstly, we're celebrating muscle mass gains! While the scale might reflect a higher number, this shift represents increased strength and endurance – a testament to your hard work and dedication. It's time we redefined our understanding of health, moving away from merely focusing on weight to recognizing the importance of muscle mass in our overall fitness.

2. Next, we're making mental health a priority. In the hustle and bustle of our daily lives, it's easy to neglect our emotional well-being. This year, we aim to provide tools and strategies to tend to our mental health, offering techniques for stress management, emotional regulation, and promoting overall mental wellness.

3. Additionally, we're championing the importance of mandatory rest in our daily routines. In our pursuit of optimal health, it's crucial to honor the restorative power of rest and recovery. Downtime isn't a sign of weakness or laziness; it's an essential component of holistic well-being. Rest allows our bodies to heal, our muscles to repair, and our minds to rejuvenate.
   This year, we're integrating mandatory rest periods into our wellness program, encouraging everyone to take time for relaxation and self-care. Because at The FIT Collective™, we understand that health is as much about the pause as it is about the push.

4. Another key aspect we're emphasizing is the incredible benefits of regular exercise. Beyond weight management, physical activity plays an essential role in emotional regulation, muscle strengthening, increasing longevity, and reducing the risk of chronic illnesses. We're dedicated to providing exercise routines that can be easily incorporated into your lifestyle, catering to your unique needs and preferences.

5. Finally, we understand the power of community in nurturing health and wellness. We encourage you to seek out support from a network that understands your journey, empathizes with your struggles, and celebrates your victories. Our platform strives to offer this support, fostering a community that empowers each member, ensuring a shared, enriching journey towards holistic health.

So there you have it: Muscles, Mindset, Rest, Movement, Community.

Together, let's make 2024 a milestone year in your health journey. Join us tomorrow for our Transform® Preview Week.

Hope to see you there!

xoxo
Ali

Happiest of Holidays Filled With Joy, Peace, Love, & Connection

Growing up, I always looked forward to the winter holidays. For Thanksgiving, we would drive to my aunt’s house in the Philadelphia area. She would always have clementines and string cheese for appetizers as my uncle made his homemade mushroom soup that only the adults opted in for.

On Christmas Eve, we would meet up with my dad’s family at the WestMoreland Club where we would feast the night away. It was that dinner where I always wore my new holiday outfit. Then on Christmas day, my mom’s Italian family would come to our house where my mom would make a lavish meal. 

Each Christmas afternoon, I can remember that I did 2 things almost every year. I would fill up bags with things to give away, and I would take a nap by the tree. Looking back, this time of year really symbolized a process of me choosing simplicity and rest.

My younger brother was born on New Year’s Eve. We would have Prime Rib and Yorkshire Pudding and then prepare for our round-the-world buffet at midnight. We would make a dish from as many countries as we could.

I feel blessed that I was able to have so much joy and peace and love and connection then… and now.

As we journey into the magical season of togetherness and goodwill, I invite each and every one of you to embrace the beauty that resides within our hearts - the purest essence of peace, love, and connection. May these sentiments guide your path, not only during these festive moments, but throughout the forthcoming year.

As we prepare to welcome 2024 with open arms, let us harness this inner tranquility as our driving force, our compass navigating us toward joy, growth, and fulfillment. Here's to a year where we not only chase dreams, but live them.

Sending you all my love,

Ali

What Exercise Taught Me About Rest

As high-performing individuals, we often fall into the trap of believing that rest will hinder our productivity.

I recall pondering over this during a workout session when an analogy struck me...

Why do we take rest periods in between our sets during strength training? Isn't it because our muscles need time to recover to perform optimally in the next set?

Similarly, our brains, our most important 'muscle' when it comes to productivity, also require rest. When we deny ourselves the rest we need, we're effectively depriving our minds of the recovery time they need to function at their best, leading to burnout and a decline in productivity. So, like a well-structured workout, we need to incorporate rest into our lives.

During rest, especially after strenuous exercise, our bodies undergo a myriad of complex physiological processes crucial for our overall health and performance. For instance, the body begins to replenish its energy stores, which have been depleted during the workout. This involves restoring glycogen, a primary source of energy during intense physical activity, within our muscles and liver.

Additionally, rest allows for repair and growth of tissues. During this time, tiny tears formed in muscles as a result of strenuous exercise begin to heal. This process, aided by proteins, not only repairs the damage but also makes the muscles stronger and more resilient to future stress.

Lastly, rest is pivotal in the process of regulating the body's immune system, reducing inflammation, and managing hormone levels. Therefore, rest, just like exercise, is a vital component of a balanced fitness regimen.

Mental rest, much like physical rest, is vital for our cognitive function. It looks like stepping away from the hustle and bustle of our lives, even for brief periods, and allowing our minds to relax and recharge.

This could be as simple as spending a few quiet moments in mindfulness or meditation, unplugging from digital devices, or immersing ourselves in nature. It also includes engaging in activities that bring us joy and help us unwind - such as reading a book, painting, or listening to music.

Mental rest could also look like prioritizing sleep, as it plays an essential role in memory consolidation and cognitive function. By providing ourselves with these moments of mental reprieve, we enhance our capacity to concentrate, make decisions, and maintain emotional balance, ultimately enhancing our productivity and overall well-being.

Just as mental and physical rest are essential, so is emotional rest. Emotional rest looks like allowing ourselves to openly express our feelings and emotions, creating space to be authentic and genuine. It’s about giving ourselves the permission to feel, and not suppressing the emotions that we experience. It also involves setting boundaries to protect our emotional energy.

This may mean saying no to requests or commitments that drain us, or disassociating from relationships and environments that are emotionally toxic. Fostering connections with people who understand and support us can also be a form of emotional rest. By finding and using these outlets for emotional expression and support, we can begin to replenish our emotional energy, leading to a more balanced and wholesome state of being.

Taking a moment to reflect on your current state of well-being can provide insights on which aspect of your health requires immediate attention.

Are you mentally exhausted from constant decision-making, emotionally exhausted from emotional turmoil? Or perhaps physically drained from strenuous activities or energetic depletion due to high-stress periods?

Once you identify the area that needs rest, it's crucial to carve out at least 10 minutes daily to focus on rejuvenation. This could be taking a break for deep-breathing exercises for mental rest, writing in a journal for emotional rest, taking a short nap for physical rest, or engaging in some grounding outdoor activity to restore your energy. Remember, even small intentional steps toward rest can make a significant impact on your overall well-being.

We need rest as much as we need any other health strategy. Can you find 10-minutes per day for you to prioritize your rest?

Sending lots of love to you!

xo
Ali

P.S. Work with me for a week with complimentary enrollment. We start January 1st. You can enroll in Transform® Preview week HERE.

No-Bake Cookies Work… So do No-Time Health Strategies 😊

For years, we have lived under this false pretense that we have to invest a lot of time and energy into our nutrition and exercise to see results. But, let's challenge that notion.

Small, consistent changes make a world of difference! Just imagine the impact of adding a brisk walk in the hallway at work. Yes, it's that simple. You don't have to overhaul your life to experience the benefits of a healthier lifestyle.

The journey to fitness isn't a sprint, it's a marathon. Every little step counts, and before you know it, these small changes accumulate into significant results. So, start where you are, use what you have, and do what you can.

Now, here is my interest: health strategies that take no extra time. Or, if they do require some amount of time, it is a short amount that values quality over quantity. Today I am going to share with you my top 10 time efficient health strategies that have truly transformed how we get results. Remember, results come with consistency. And to be consistent, we need easy to implement strategies.

1. 10-Minute Strength Training Routines. A study published in The Journal of Physiology discovered that short bursts of high-intensity resistance training, as little as 10 minutes a day, can result in similar muscular and metabolic improvements as traditional prolonged endurance training. This includes enhancing insulin sensitivity, losing fat, and gaining lean muscle mass.

2. 1-Minute Mindset Sessions. A study conducted by the University of Pennsylvania suggests that a mere 1 minute of focused, mindful meditation can help reduce feelings of stress and improve mood. Additionally, research published in Behaviour Research and Therapy indicates that just a minute of positive visualization, where you mentally rehearse a desired outcome or goal, can boost confidence, improve performance, and reduce anxiety.

3. Practice Gratitude. On a biological level, gratitude releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions. These neurotransmitters enhance our mood and promote a sense of happiness and well-being. A study in the journal "Psychology Today" found that consistently grateful people exhibit lower levels of depression and stress, showcasing the positive impact of gratitude on our mental health. Another study in the American Journal of Cardiology discovered a correlation between gratitude and heart health, with patients expressing gratitude showing signs of improved heart rate variability.

4. Leaning Into A Community. When we are part of a group sharing the same goals, it pushes us to strive harder, to not give up. Even on days when our spirit wavers, knowing that there are others who are on the same path, facing the same struggles, can give us the push to keep going. In addition, a community provides a platform for sharing tips, strategies, and experiences, making our journey not just more efficient, but also more enriching.

5. Stand More. When working, try to stand instead of sitting. This simple change can improve your posture and increase your total daily energy expenditure. Recent scientific studies have shed light on the enormous health benefits of simply standing more. According to research from the Mayo Clinic, standing burns more calories than sitting, which can contribute to weight loss and increased energy levels. More than that, standing has been linked to lower risks of heart disease and diabetes. This doesn't mean you have to spend your entire day on your feet, but incorporating more standing into your routine, such as by using a standing desk or making phone calls standing up, can make a significant difference. Remember - small changes, big impact! So, stand up for your health!

6. Hydrate. Keep a water bottle at your desk to remind yourself to drink regularly. The importance of staying hydrated cannot be overstated. Water is essential to our survival and daily functioning. Numerous studies highlight the multitude of health benefits associated with drinking water regularly. For example, research published in the European Journal of Nutrition indicated that hydration is crucial for maintaining optimal brain function, influencing mood, memory, and focus. Moreover, a 2016 study from the Annals of Family Medicine affirmed that individuals who consumed more water had a significantly decreased likelihood of suffering from high blood sugar, contributing to the prevention of diabetes. Water also aids in digestion, preventing constipation, and supporting kidney function. Not to mention, keeping yourself well-hydrated can contribute to skin health, adding to your glow.

7. Stretch. Take a moment to stretch your body every hour. This can be done while reading an email or during a meeting. A study published in the American Journal of Physical Medicine & Rehabilitation found that participants who performed regular stretching exercises experienced less pain and stiffness, improved function, and reduced physical stress. Meanwhile, research from the Journal of Gerontology revealed that seniors who incorporated stretching into their exercise routines were less likely to suffer from limitations in physical function. Moreover, stretching has positive effects on our mental wellness, too. It can help to release tension, reduce stress, and promote relaxation.

8. Go for Walk-Talks. Have your meetings or discussions while walking, if possible. This ensures you get your steps in without setting aside extra time. A study from the British Journal of Sports Medicine found that walking at a brisk pace for at least 150 minutes a week can increase life expectancy by up to 3.4 to 4.5 years. Furthermore, The National Walkers’ Health Study reported that regular walking could reduce the risk of cardiac events by 31% and cut the risk of dying by 32%. These benefits were equally robust in men and women. Walking also helps in maintaining a healthy weight, controlling blood pressure, and enhancing mental well-being, all of which contribute to a longer, healthier life.

9. Portion Control. Use smaller plates and bowls to naturally reduce portion sizes without feeling deprived. The 'Delboeuf illusion,' a well-documented psychological phenomenon, posits that people tend to misjudge the size of identical items when placed in different-sized circles. In the context of eating, if you put the same quantity of food on a larger plate, it appears smaller and less satisfying, leading you to serve and consume more. On the other hand, the same amount of food appears larger and more filling on a smaller plate, causing you to eat less. A study published in the Journal of the Association for Consumer Research found that people who used larger tableware ended up serving themselves 16% more food, leading to a substantial increase in calories consumed.

10. Deep Breathing. Practice deep breathing for a few minutes daily. It helps reduce stress and keeps you calm. According to a research published in Frontiers in Human Neuroscience, deep and slow respiration can lower blood pressure and promote feelings of calm and well-being, reducing stress and anxiety. It can also increase alertness and oxygen flow, improving concentration and energy levels. A study in the Journal of Clinical Psychology revealed that breathwork can effectively alleviate symptoms of depression. Furthermore, it's a natural painkiller as it releases endorphins, which are feel-good hormones that improve mood and provide pain relief. Best of all, breath work can be done anywhere, at any time, without needing special equipment or a lot of space - making it an incredibly accessible health strategy for everyone.

Optimal health is available to us by doing the things that are easily accessible. Over the past year, I am creating my programs which follow the principle of Less is More. Just last week, we launched our 31 Days of FIT program which features 10-Minute Workouts and 1-Minute Mindset Topics. The feedback has been overwhelmingly amazing.

31 Days of FIT is the program you enter as you prepare for Transform® 7.0, which starts on January 8th. If you are looking to work smarter, not harder this year and also enjoy optimal health, we would love to welcome you into our Transform® Community. We are enrolling through January 7th. The beauty is that when you join now, you get to meet your community and start working with me right away.

Hope to see you there. You can check out all the details for Transform® 7.0 HERE.

Talk Soon!

xoxo-

Ali

One of our Biggest Transform® Results… You Won’t Believe It!!

One of the biggest concerns that women come to me with is, “I cringe at the thought of exercise. I don’t like to do it because it is painful mentally, emotionally, and physically. It even brings back old stuff from high school gym class.”

I have had hundreds of women come to me with this concern. And, because of this… one of my most favorite results that women get from Transform® is the way that they learn to love exercise. Exercise is healing, grounding, and a catalyst for empowered longevity.

Imagine waking up every day feeling energized, ready to conquer your day with vigor and vitality. This is not just a dream; it can be your reality, and I am here to guide you on this journey.

I understand that exercise, particularly strength training, may seem daunting; the thought of panting and straining might even be off-putting. But, believe it or not, strength training can be enjoyable, a source of pleasure, and not just a chore. And once you start loving it, it's game changing.

Consider Dr. J, a 45-year-old doctor and mother of two, who was constantly feeling fatigued and stressed. She was struggling with her weight and felt her health was spiraling out of control. Dr. J decided she needed to make a change and reached out to me. I worked with her to introduce my quick and effective Mind-Body workouts into her weekly routine. In fact, we started with just 1 workout weekly!

Seeing her progress, we gradually worked her up to 3, 30-minute Mind-Body workouts. Dr. J discovered she picked up on strength training very easily. She began to feel stronger, more energetic, and empowered. She was sleeping better, her stress levels reduced, and she even lost body fat. Dr. J saw the transformative power of exercise, both for her body and her mind.

Now, Dr. J is a passionate advocate for regular exercise. She has seen firsthand the difference it makes, not just in her appearance but in her zest for life. Dr. J says, "I can't even believe who I have become."

With a strategic strength training plan that suits your preferences and lifestyle, we can make exercise something you look forward to, not dread. It's not just about adding years to your life but adding life to your years. 

And, because I am so dedicated to helping you discover exercise, I want to invite you to something VERY VERY special. I have created a Transform® Preview week. You can sample our Transform® program for a week with a complimentary enrollment. Details are coming shortly so be on the lookout in your inbox!! 

See you soon!

Xo Ali