Stress

We need to talk about stress.

A single season of stress can accelerate your biological age by years.

Unlike your calendar age, biological age measures how your body is aging at the cellular and molecular level. It's calculated from biomarkers tied to inflammation, metabolism, detoxification, and immune function—and it's one of the most powerful predictors of longevity and future disease risk.

The good news: biological aging is reversible. The stress damage isn't permanent, and your yoga and Pilates practice is one of your most powerful tools for turning back the clock.

Biological age can move both ways. Stress pushes it forward, but smart choices can slow it down or even reverse it. Not all stress is created equal, and understanding the difference is crucial for your health.

Chronic Stress is the aging accelerator. It keeps your body in constant survival mode, elevates cortisol around the clock, prevents proper recovery, and chips away at cellular health daily.

Hormetic Stress (the age reverser) includes short, controlled bursts of beneficial stress like challenging yoga poses, cold exposure, or intermittent fasting. It triggers your body's repair pathways and builds resilience. For example, your yoga and Pilates practice brilliantly provides hormetic stress while helping you recover from chronic stress.

Chronic stress isn't just emotional—it creates measurable biological changes including increased inflammation, cortisol disrutpion, glucose spikes, weakened immunity, and DNA damage. Every time you step onto your mat, you're actively reversing these stress-induced signs of aging.

Here's what's incredibly exciting: every conscious breath you take, every mindful movement, every moment of present-awareness is actively rewriting your biological age. You're not just exercising—you're triggering cellular repair pathways, optimizing hormone balance, reducing inflammation at the DNA level, building stress resilience, and literally turning back your biological clock.

Here’s your anti-aging challenge:

• Attend 2-3 classes focusing on breathwork and movement per week

• Make your practice non-negotiable during high-stress periods

• Experiment with beneficial stressors like cold showers or challenging poses

• Create boundaries that protect your recovery time

A single season of stress can age you by years—but a single season of mindful practice can reverse that damage. Your biological age is not fixed. Every time you choose your mat over your couch, breath awareness over reactive stress, presence over pressure, you're making a cellular-level investment in your longevity.

The science is clear: stress ages you, but your practice can reverse it.

Ready to reverse your biological age? Take a look at this week’s studio schedule and join me for class or sign up for an upcoming workshop.

* Function Health. (April 2025). Stress is aging you faster than you think—here's how to slow it down.

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Move or die

New groundbreaking research from the University of Colorado and Johns Hopkins University has identified the most powerful predictor of how long you'll live—and it's not what you might expect. After analyzing data from over 3,600 people aged 50-80*, scientists compared 15 different health markers to see which ones best predicted longevity. The winner wasn't cholesterol levels, blood pressure, or even age. It was physical activity—how much and how vigorously you move throughout your day. As Outside Magazine writer Alex Hutchinson* puts it "how much and how vigorously you move are more important than how old you are as a predictor of how many years you've got left."

The results showed that physical activity ranked as a better predictor of longevity than:

• Having diabetes or heart disease

• Cancer diagnosis

• Age

• Body mass index

• Smoking status

The best part? Unlike genetics or age, movement is something we can control.

Every time you step onto your mat, you're investing in your future self. Our classes don't just help you feel better today—they're building the movement patterns and strength that research shows can extend your life.

Here's how your practice contributes to longevity:

• Consistent Movement: With yoga and Pilates you can build a sustainable daily practice that research shows is the strongest predictor of longevity

• Functional Strength: We build the mobility and stability that prevent the movement restrictions related to aging

• Mind-Body Connection: Our practices reduce stress and improve sleep—both crucial for longevity

• Sustainable Habits: Unlike extreme fitness regimens, yoga and Pilates create sustainable movement practices you can maintain for life

When you workout consistently, you're choosing a longer, healthier life.

Ready to get started? See the studio schedule and sign up for class.

*Leroux, Andrew & Cui, Erjia & Smirnova, Ekaterina & Muschelli, John & Schrack, Jennifer & Crainiceanu, Ciprian. (2024). NHANES 2011-2014: Objective Physical Activity is the Strongest Predictor of All-Cause Mortality. Medicine and science in sports and exercise. 56. 10.1249/MSS.0000000000003497.

*Hutchinson, Alex. (2025). Want to Live Longer? You Better Start Moving—All Day Long. Outside Magazine.

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5 Signs you need to modify your yoga practice

Picture this: You're in a yoga class, struggling through a pose that everyone else seems to be doing effortlessly. Your inner voice starts the familiar chatter: "I'm not flexible enough," "I'm not strong enough," or "Maybe yoga just isn't for me."

Sound familiar?

Here's the truth that might surprise you: The problem isn't with you or your body. The problem is that you haven't learned how to modify your practice to work with your unique anatomy, needs, and limitations.

Yoga modification isn't about "cheating" or being "less than." It's about honoring what your body needs in this moment.

So how do you know when it's time to embrace modifications? Here are five clear signs:

1. You're holding your breath during poses

The Sign: You notice yourself holding your breath, breathing shallowly, or feeling like you can't breathe comfortably while in a pose.

Why This Matters: Breath is the foundation of yoga practice. When you can't breathe freely, your nervous system goes into stress mode, which defeats the purpose of yoga entirely. If you're holding your breath, the pose is too intense for your body right now.

The Solution: Back out of the pose until you can breathe easily and naturally. Use props like blocks, straps, or bolsters to make the pose more accessible. Remember: If you can't breathe in it, it's not serving you.

Try This: In forward folds, place blocks or a bolster on your thighs so you don't have to reach so far. In twists, sit on a blanket or block to elevate your hips and make the rotation easier.

2. You experience pain

The Sign: Sharp, shooting, or persistent pain during or after practicing certain poses.

Why This Matters: There's a difference between the sensation of stretching or working muscles and actual pain. Pain is your body's warning system telling you something isn't right. Ignoring pain can lead to injury and set back your practice for weeks or months.

The Solution: Learn to distinguish between discomfort (which can be okay) and pain (which is not). When you feel pain, immediately ease out of the pose or skip it entirely. There's always another way to work the same areas of your body safely.

Try This: In poses like camel or wheel, if your lower back hurts, try supported heart openers with blocks or bolsters instead. For wrist pain in arm balances, try forearm variations or use yoga blocks to change the angle.

3. You're constantly comparing yourself to others

The Sign: You spend more time looking around the room than focusing on your own practice. You feel frustrated when you can't do what others are doing.

Why This Matters: Comparison is the thief of joy—and progress. Every body is different. Your hip structure, limb proportions, and flexibility will never be exactly like someone else's. When you're focused on others, you're not listening to your own body's needs.

The Solution: Start treating your mat as your personal laboratory. Experiment with what feels good for your body. Use props without shame and modify poses without apology.

Try This: In poses like triangle or side angle, don't worry about reaching the floor. Rest your hand on your shin, a block, or your thigh instead.

4. You dread certain poses or sequences

The Sign: There are poses that make you want to skip class or that you approach with anxiety rather than curiosity.

Why This Matters: Yoga should challenge you, but it shouldn't make you miserable. If you consistently dread certain poses, it may be because they don't work for your body in their traditional form.

The Solution: Give yourself permission to modify or skip poses that don't serve you. Work with your instructor to find alternatives that provide similar benefits without the stress.

Try This: Hate chaturanga? Try lowering your knees to the ground first, or skip the low push-up entirely and move directly from plank to upward dog or cobra. Dread headstand? Try supported shoulderstand or legs-up-the-wall pose instead.

5. You leave class feeling depleted instead of energized

The Sign: You consistently feel exhausted, sore, or emotionally drained after practice instead of feeling balanced and renewed.

Why This Matters: While yoga can be challenging, it should ultimately leave you feeling better than when you started. If you're regularly leaving class feeling worse, you're likely pushing too hard or practicing in a way that doesn't honor your current needs.

The Solution: Scale back the intensity. Take child's pose whenever you need it. Choose gentler variations of poses. Remember that yoga is a practice of self-care, not self-punishment.

Try This: Give yourself permission to take breaks and use more props to support your body. Listen to what you need that day—it might be different every time you practice.

Modifications aren't a sign of weakness or failure. When you modify a pose, you're honoring your body's current needs, preventing injury, and building a sustainable practice.

Here's what you can do right now:

1. Start small: Pick one pose that's been challenging you and research a modification

2. Invest in props like yoga blocks, straps, and bolsters.

3. Communicate with your instructor: Let them know what's not working for you and ask for a modification.

4. Practice self-compassion: Be as kind to yourself as you would be to a good friend

If you're in the Columbia, SC area and want to dive deeper into making yoga work for your unique body, join me for the Yoga for Your Body workshop on Saturday, August 23 at 12 pm. We'll explore practical modifications for common poses and help you build confidence in adapting your practice.

* Function Health. (April 2025). Stress is aging you faster than you think—here's how to slow it down.

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Whirlwind

What a whirlwind of a year it has been! I opened a pop-up yoga and Pilates studio in the BullStreet District of Columbia, SC and there have been so many highlights in business.

I opened the studio with a candlelight yoga class on New year’s Eve; hosted partner yoga classes; welcomed more than 100 women, men and children into the studio; shared news about studio on WIS 10; and appeared in more than 12+ press mentions so far this year. Other highlights have included the whiteboard with health and fitness goals and a woman who shouted "that's amazing" in the middle of my Deep Release yoga class. I want everyone that practices yoga with me to feel as good as she felt in Half Pigeon (Ardha Kapotasana).

Ready to join me in the studio? Sign up for a group class or book a private session.

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Howdy partner!

I Googled myself today.

As a small business owner, it’s important for me to know what pops up on the first page of Google so that I know the answers to these questions:

• Are my potential clients able to find me easily?

• Is my marketing plan working the way I intended?

• Is SEO is SEO-ing for me?!

I discovered people are searching for reviews of my services. I get it. When it comes to choosing a yoga or Pilates instructor, hearing from real clients makes all the difference. Whether you're considering joining a corporate wellness class, attending a retreat, or hiring me for private yoga and Pilates sessions, you want to know what to expect.

Here’s what people are saying about their experiences with me in their own words.

• This class was phenomenal! Ivory is an amazing instructor and I feel like she really helped strengthen my practice! - Group class participant

• I think the instructor was really impressive. I had alot of fun. I have taken a lot of yoga classes and she was really good. - Group class participant

• I am a fan of pilates - low impact high results! I’ve done Pilates in my basement on my own, but the private lessons from Ivory kicks it up a notch. She definitely knows here stuff. - Private client

• Her background as a public health professional and health coach informs her teaching style as she is prepared to meet you where you are with both depth and levity. Highly recommend! -Group class participant

When I Googled myself, I also found a little surprise in related searches. I discovered that people are also searching for “Ivory Howard partner.”

Ummm … 👀 what? 🤣

Well, if you’re looking for opportunities to partner with me, contact me to chat. Looking for an instructor for your employee wellness program? Looking for a fitness consultant for your organization? Looking for a guest health and fitness expert on your podcast? Let's talk! Put a call on my calendar or take a look at my media kit.

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The pressure

I feel a lot of pressure right now. We just passed Quitter’s Day, the day many people give up on their New Year’s resolutions. Wouldn't it be amazing if I wrote an incredibly motivating blog post to inspire you into 365 days of action where your fitness level improves, your health is better than it was in your 20s, and for the first time in your life you effortlessly fall into middle splits?

Ha, I wish! Allow me to come back to reality and hit the pressure relief valve for both of us. Welcome to 2025. Where you will continue to have to learn, work, and be consistent. Nothing comes overnight. And the new year isn't a magic pill. But I hope there's relief in that. Keep putting in the work like you've been doing. And things will start to take shape.

Here's how to reach your health and fitness goals with ease this year.

1. Find community. A research study, published in the New England Journal of Medicine, followed 12,067 people for more than thirty years found that people were at a greater risk of becoming obese when a close friend became obese. Researchers report that obesity can spread from person to person, much like a virus. There's good news too. Investigators say that the same effect seemed to occur for weight loss.

2. Set SMART goals. Research shows that people are more likely to accomplish their goals when they are SMART. Instead of a general goal like “I will workout,” try “I will take hot yoga classes three times a week on Monday, Wednesday, and Friday after work.” This goal is specific, measurable, attainable, realistic, and time-bound.

3. Tell everyone and hold yourself accountable. Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. When your friends, family, and coworkers learn about your goals, they will hold you accountable and check-in with you often to hear about your progress. Also, consider getting an accountability partner is simply someone you report regularly on the progress of your goal. An accountability partner can also encourage and push you to deliver on your goal.

Keep going. Showing up everyday really is the secret to your success.

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Welcome to Soda City Pop-Up Studio in Columbia, SC

The fitness industry has changed so much since I started teaching 18 years ago. It changed even more during COVID quarantine. And it continues to change to adapt to balance convenience and connection and meet diverse needs of clients.

As my clients feel safe again in public spaces again and crave social connection, my services have also changed. I’m welcoming back in-person classes … in my new studio!

This studio in the BullStreet District of Columbia, SC will allow me to continue to serve busy women and help them workout consistently and reclaim their health with ease.

I’m on a mission to make sure that more women know that exercise and a plant-based diet can prevent many chronic lifestyle diseases and leading causes of death in the United States - a must-know for women in sedentary roles. And if you have a chronic disease, I want you to know that it’s not hopeless. You can live a long, healthy and active life.

I can now provide a safe and welcoming space that clients desire. Pilates and yoga are practiced by many different people with different body types and that diversity should be welcomed, visible and celebrated so that everyone feels welcome.

Not only are we going to be able to meet in person but this studio opening will also allow me lower prices for in-person and virtual sessions.

If you’ve wanted to work with me now is the time to lock in the lowest price before the price raises in 2025.

I hope this is a place where many women find their studio home in person or virtually, workout consistently, and live their healthiest lives.

You can look forward to:

• In-person, live-streamed, and subscription-based classes

• Short, flexible workouts that fit into your busy schedule

• Beginner-friendly, low-impact, and accessible workouts for all fitness levels

• Personalized feedback to tailor your experience

• Monthly live events to provide value beyond the workouts

• Chronic disease prevention

• Mindfulness, breathing techniques, stress relief, and mental health support

• Supportive, empowering community where women connect, share goals, and celebrate progress.

Ready to join me in studio or online? Book a session today.

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How to find time to exercise

Are you a busy professional woman struggling to stay consistent with your workout routine? If that’s you, your days are probably packed with meetings, deadlines, and endless to-do lists. In the midst of your demanding schedule, carving out time for a workout can be a challenge. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Neglecting your fitness can have serious consequences. It affects your physical health, mental wellbeing, productivity, and overall quality of life. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

So, what’s the solution? How can you find the time to workout consistently? Here are a few strategies to fit exercise into your busy schedule.

1. Prioritize your health. Consider working out early in the morning before the day starts and other responsibilities take priority. Morning workouts can boost your energy and focus for the day ahead.

2. Schedule your workouts. Treat your workouts like important meetings or deadlines. Schedule them into your calendar just like you would for any other crucial task. If it’s in your schedule, you’re more likely to stick to it.

3. Incorporate physical activity into your daily routine. Find ways to integrate physical activity into your everyday tasks. Take the stairs instead of the elevator, walk or bike to work, or exercise while watching TV.

4. Get social. Invite friends or colleagues to join you for a workout. Group fitness classes or casual outdoor activities can double as social time.

5. Make use of technology. Fitness apps and online workout programs offer flexible solutions that can fit any schedule and can be done at home, allowing you to workout in the comfort and convenience of your home.

6. Set realistic goals and track your progress. Set fitness goals and monitor your progress. Having a clear target and tracking your improvements can keep you motivated and accountable.

Regular exercise will help manage stress, improve mental clarity, and increase your physical health, leading to a more balanced and fulfilling lifestyle. By prioritizing your fitness and implementing these strategies, you’ll discover a life where exercise seamlessly integrates into your busy schedule, enhancing your productivity and overall wellbeing.

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Avoid the Biggest Fitness Mistakes

So when it comes to health and fitness, we all make mistakes.

Have you ever said to yourself:

• I’ll manage my health and fitness in the New Year.

• I'll start working out in the New Year.

• I'll pay better attention to my health in the New Year.

If you said any of these things or felt any of these feelings, then you are definitely in the right place. You are definitely not alone. I have made these mistakes and have made many more.

Let’s talk about some of those mistakes that can derail our efforts to workout consistently and how to avoid them.

First, you don't have a plan.

One of the biggest ways that you can sabotage your efforts to workout consistently is by not having a plan. It can feel daunting to try and figure out, where to start, what to do, and how to make it all work. You need a structured plan to make it work. The key is to set your health goals and develop a structured plan so that you maintain a consistent workout routine.

Having a plan will make sure that you are able to not just work out, but work out consistently. There are many things you need to consider when you are developing your health goals and a structured plan, not just what you’ll do, but what time you’ll workout, how long you’ll workout, and how you’ll you stay accountable.

Set aside some time to think about your goals and develop a plan. Grab a pencil and paper and write down your goals. Be sure to consider what you'll do when you workout, whether you go to the gym or the studio, what time you’ll workout, how long you’ll workout, what days you’ll workout, how will you stay accountable.

These are all very important things. They seem simple and you may be tempted to  not pull out that pencil and paper. But it's really important to write down your goals and your plan so that you remember them and can refer to them often.

Second, you don't have an instructor.

Random classes aren't gonna work. One day, you’re on YouTube. Another day, you’re on Pinterest, and another day, you're doing your saved Instagram and Facebook workouts. But you don't need to do everything, to get the results you want. You just need to do the right things. Try a proven method to reach your health goals rather than a series of random workout videos.

You don't have to do it all alone. There are others who’ve already been on this journey, and they can share their plans for success with you and help you stay accountable and workout consistently. So it's really important to have an instructor, a coach, or a trainer - someone that you can work closely with and discuss your health goals, your health plan, and certainly chat about any difficulties that you might have and stay accountable which is really important.

Third, you don't take your rest days seriously.

Take your rest days seriously. They're just as important as your workout days, because they assist in healing and preventing injuries. They're also great days to focus on meditation or reading more about fitness, yoga, and Pilates.

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Have you ever been late to yoga class?

Have you ever been late to yoga class and found that the studio doors were locked?

If you're late to yoga class, you're most likely missing the teacher's introduction, intention, and theme for class. You're also probably carrying that rushed feeling and that rushed energy into yoga class.

I once had a student come late to yoga class. She rushed in. The entire class, she felt that things weren't moving fast enough, and at the end, she skipped corpse pose. Because she was late to class, she was never able to come to a place where she could leave behind that rushed feeling and be present in class.

When you're going to yoga class, allow yourself plenty of times that you can leave behind your to do list, become present, and practice in an unhurried way. To help you do this, studios close the doors before class.

This isn't just about studio classes. You should allow yourself the same amount of time when you practice at home. Allow yourself plenty of time to put aside your to do list and be present on your mat.

Let me know in the comments if you notice a difference when you allow yourself plenty of time before class to be present on your mat.

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7 best fitness tips for busy women

Here are my 7 best fitness tips for busy women who want to workout consistently and reclaim their health with ease.

1. Exercise everyday. Making time for physical activity helps you prioritize wellness, put your priorities first, and quiet the negatives influences in your life.

2. If you haven't found a workout you enjoy yet, walk everyday. It's a physical activity cheat code.

3. Focus on your practice before investing in props and accessories. It will take sometime before you know what you like and don’t like. Once you’ve been practicing for sometime, you’ll know what you need for your personal practice. When you’r ready, here's my list of recommended supplies for beginner and experienced students.

4. If you don't have time for an hour-long class, try doing child's pose, sun salutation A and sun salutation B, and corpse pose in the morning to start your day.

5. Rest is essential. Take your rest days seriously.

6. Think of one small thing you can do RIGHT NOW to reach your goal and do it. Don't wait. Just do that one small thing. Working out consistently is just a series of small things like picking out a workout outfit before bed so you don't have to decide in the morning or working out for 10 minutes because that's all you have time or energy for.

7. Try plant-based protein and spread it out throughout the day so that it's in every meal and snack. Here's a list of protein-rich sources:

Vegetables - broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussel sprouts, greens

Fruits - guava, mulberries, blackberries, nectarines

Beans - lentils, chickpeas, edamame, soybeans, peas, legumes

Grains - quinoa, oats, wild rice, sprouted grains, corn

Seeds - pumpkin, chia, hemp

Nuts - peanuts, almonds

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Ten common myths about yoga

Yoga has been embraced by millions for its physical and mental benefits. Yet, despite its popularity, there are still numerous myths and misconceptions surrounding this ancient practice. Let’s set the record straight about 10 myths about yoga.

1. Yoga is only for flexible people.

One of the most common myths about yoga is that it requires a high level of flexibility. In reality, yoga is about meeting yourself where you are and gradually working on your flexibility over time. Many yoga poses can be adapted to fit your current level of flexibility, and the practice itself can help you increase it. Flexibility is a benefit of yoga, not a prerequisite.

2. You have to be a vegan or vegetarian to do yoga.

While many yogis choose plant-based diets for personal or ethical reasons, yoga itself does not mandate any specific dietary restrictions. You don't need to follow a specific diet to practice yoga. The core of yoga is about cultivating a balanced and mindful approach to life, and this includes dietary choices.

3. Yoga is just about stretching.

Yoga is often thought of as a series of stretches, but it encompasses much more than that. Yoga combines physical postures (asanas), breathing techniques (pranayama), meditation, and ethical principles to promote your overall wellbeing. While stretching is an important component, yoga also focuses on strength, balance, and mental clarity.

4. Yoga is a religion.

Yoga is not a religion. Its roots are in ancient Indian philosophy, and while it has spiritual aspects, it is not tied to any particular religion. Many people use yoga as a tool for personal growth and self discovery, regardless of their religious background.

5. You need to be young to practice yoga.

Yoga is accessible to people of all ages. The practice can be modified to suit different age groups and physical abilities. In fact, many yoga studios offer classes specifically designed for seniors or those with limited mobility. Yoga’s adaptability makes it a valuable practice for enhancing health and wellness at any stage of life.

6. Yoga is too easy to be a real workout.

While some styles of yoga may seem gentle, many are physically demanding and can provide a substantial workout. Vinyasa, Power Yoga, and Ashtanga are examples of more intense styles that build strength and endurance. The intensity of a yoga practice can be adjusted based on your fitness goals and level.

7. You have to be fit to start yoga.

Yoga welcomes beginners at any fitness level. The beauty of yoga is that it can be tailored to suit your current physical condition and goals. In fact, starting yoga can be a wonderful way to improve your fitness level, whether you’re looking to increase strength, flexibility, or overall wellness.

8. Yoga is only for women.

This stereotype is slowly changing, but the myth that yoga is a predominantly female practice persists. Yoga is for everyone, regardless of gender. Many men find yoga to be an excellent complement to their fitness routines.

9. You have to meditate for hours to benefit from yoga.

Meditation is an integral part of yoga, but you don’t need to meditate for hours to experience its benefits. Even a few minutes of meditation can help calm the mind and improve focus. Yoga practice itself often incorporates shorter periods of mindfulness and relaxation, making it accessible even for those with busy schedules.

10. Yoga is just a trend.

Yoga has been practiced for thousands of years, far longer than most modern fitness trends. Its enduring presence and adaptability are testaments to its value and effectiveness.

Understanding the truth behind these myths can help you approach yoga with a clearer perspective and an open mind. Yoga can benefit people of all backgrounds, ages, and fitness levels whether you’re a seasoned yogi or someone considering your first class.

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Understanding GLP-1 Drugs

As the popularity and use of GLP-1 drugs like Ozempic grows, questions about their safety and side effects come to the forefront. Like any drug therapy, ongoing monitoring is essential for safe and effective use. Keep reading to learn about the benefits, side effects, costs, and long-term maintenance of GLP-1 drugs.

What Are GLP-1 Drugs?

GLP-1 (glucagon-like peptide-1) receptor agonists are a class of drugs originally designed to treat type 2 diabetes. These drugs mimic your natural GLP-1 hormone, which plays a crucial role in regulating blood sugar levels and satiety. This hormone stimulates insulin release from the pancreas and reduces glucagon secretion, which helps to lower blood sugar. It also slows down gastric emptying, making people feel full longer, thus reducing overall food intake.

In recent years, they’ve gained attention for their effectiveness in weight loss management. Popular drugs in this class include semaglutide (sold as Ozempic for diabetes management and Wegovy fr weight loss), liraglutide(Saxenda for weight management and Victoza for diabetes), and dulaglutide known as Trulicity for type 2 diabetes management).

Benefits

The benefits of GLP-1 drugs include blood sugar control, weight loss, and cardiovascular protection.

• Blood Sugar Control: For diabetics, GLP-1 drugs help stabilize blood sugar levels.

• Weight Loss: These drugs reduce appetite and promote weight loss. One of the most popular uses of GLP-1 drugs today is for weight management. By slowing digestion and reducing appetite, these drugs lead to reduced calorie intake, promoting weight loss. Clinical studies show substantial weight loss over time, particularly with semaglutide (Wegovy) .

• Heart Health: GLP-1 drugs have shown cardiovascular benefits, reducing risks of heart attack and stroke in patients with diabetes.

Side Effects

While effective, as the popularity and use of these drugs grows, questions about their safety and side effects come to the forefront. GLP-1 drugs come with potentially dangerous side effects.

• Nausea and vomiting: Common in the early stages of treatment.

• Diarrhea or constipation: Gastrointestinal issues are frequently reported.

• Gallbladder issues: There's some evidence that GLP-1 drugs may increase the risk of gallstones or gallbladder issues, especially with rapid weight loss.

• Pancreatitis: In rare cases, these drugs may lead to inflammation of the pancreas. Patients with a history of pancreatitis may be advised to avoid these drugs.

• Low blood sugar: Although rare, hypoglycemia (low blood sugar) can occur, especially when GLP-1 drugs are combined with other diabetes medications like insulin or sulfonylureas.

• Thyroid tumors: Animal studies have raised concerns about the potential for thyroid C-cell tumors, though this has not been confirmed in humans. As a precaution, people with a history of medullary thyroid cancer should avoid these drugs.

Pricing

The cost of GLP-1 drugs can be high, especially for weight loss treatments. For instance, Ozempic costs around $900 to $1,200 per month without insurance. Wegovy, specifically approved for obesity, is around $1,300 per month, while Saxenda is similarly priced. Trulicity costs around $800 to $1,200 per month. Insurance coverage varies, and many plans may not cover these drugs for weight loss purposes.

Many insurance plans cover GLP-1 drugs for diabetes treatment, though coverage for weight loss uses may be more limited. Patients without insurance or with high deductibles may face significant out-of-pocket costs. Some manufacturers offer savings programs or patient assistance to help reduce expenses.

Long-Term Maintenance of GLP-1 Drugs

Since GLP-1 drugs modify how the body processes food and controls hunger, long-term use raises important considerations that are distinct from short-term benefits and side effects.

Gradual Dosing Adjustments

The process of starting GLP-1 drugs typically involves slow dose escalation to minimize side effects, such as nausea, vomiting, or gastrointestinal discomfort. Over the long term, patients may experience fluctuations in how they tolerate these drugs. A common concern is whether side effects persist or re-emerge after years of use. While many people find that side effects stabilize after the initial adjustment period, it's essential to work with healthcare providers to monitor any changes in tolerance.

Sustainability

One of the major attractions of GLP-1 drugs for weight loss is their ability to maintain weight reduction over time. Studies have shown that users can sustain weight loss for several years, provided the medication is maintained. However, if the drug is discontinued, many patients regain weight. This means that long-term use may be required, making it critical for patients to weigh the pros and cons of remaining on these drugs indefinitely.

Lifestyle Adjustments

While GLP-1 drugs can be powerful aids in weight loss and diabetes management, they are not stand-alone solutions. Patients are encouraged to make lasting lifestyle changes, including maintaining a balanced diet, staying physically active, and managing stress. Long-term maintenance of GLP-1 drugs may be more successful when combined with these changes, as they can help enhance the effects and reduce dependency on medication.

Monitoring and Managing Long-Term Side Effects

Like any long-term drug therapy, ongoing monitoring is essential for safe and effective use. Although GLP-1 drugs are generally well-tolerated, long-term use can bring about certain concerns.

• Pancreatic health: There has been some debate about whether long-term GLP-1 use could lead to an increased risk of pancreatitis (inflammation of the pancreas) or pancreatic cancer. Healthcare providers will monitor pancreatic function in patients using these medications over an extended period.

• Gallbladder issues: Long-term use of GLP-1 drugs may increase the risk of developing gallbladder issues, such as gallstones. This risk is more pronounced in patients experiencing significant weight loss. As a result, patients on GLP-1 medications should report any symptoms of gallbladder disease, such as abdominal pain or jaundice, to their healthcare provider.

• Kidney function: Some studies suggest that GLP-1 drugs can have protective effects on kidney function, particularly for people with type 2 diabetes who are at risk for kidney disease. Nevertheless, regular monitoring of kidney function remains essential, especially for patients with pre-existing kidney conditions.

• Thyroid concerns: In animal studies, some GLP-1 drugs were linked to thyroid C-cell tumors, although the relevance of this finding to humans is still unclear. Patients with a personal or family history of medullary thyroid cancer or multiple endocrine neoplasia syndrome type 2 should discuss these risks with their healthcare providers.

When to Consider Discontinuing GLP-1 Therapy

For some, GLP-1 receptor agonists may serve as a long-term solution, while others may choose to stop after achieving their desired health outcomes. It’s important to understand that discontinuing GLP-1 drugs can lead to weight regain and potentially worsened blood sugar control. This makes careful planning and regular discussions with a healthcare provider essential before making changes to your medication regimen.

Patients may also choose to discontinue due to side effects, the financial cost of medication, or personal preference. In such cases, it's important to have a strategy in place for maintaining the health benefits achieved during the course of treatment through lifestyle changes and, if necessary, alternative medications.

Weighing the Long-Term Commitment

Long-term maintenance of GLP-1 drugs offers promising results for people looking to manage type 2 diabetes, achieve weight loss, or protect cardiovascular health. However, as with any medication, the decision to remain on these drugs for the long haul should be made in collaboration with a healthcare provider, taking into account the risks, benefits, and personal health goals.

Patients who commit to long-term use must also maintain regular follow-ups to monitor potential side effects, adapt lifestyle habits, and make necessary adjustments as their health evolves. With the right approach, GLP-1 drugs can be a valuable part of long-term health management.

In summary, GLP-1 drugs offer significant benefits for both blood sugar management and weight loss but come with notable side effects, long-term maintenance, and a high price tag. Always consult a healthcare provider to make an informed decision and determine if they are right for you.

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Alleviate back pain, build strength, and increase flexibility with Pilates

In recent years, Pilates has gained widespread recognition as an effective exercise method for improving overall health and wellbeing. Its unique approach to physical fitness, which emphasizes core strength, body alignment, and controlled movements, has proven particularly beneficial for alleviating back pain, building strength, and increasing flexibility. Here's a closer look at how Pilates addresses these key areas.

Alleviate Back Pain

One of the most compelling reasons people turn to Pilates is its ability to alleviate back pain. Back pain, particularly lower back pain, is a common complaint and can result from poor posture, muscle imbalances, or lack of core strength. Pilates addresses these issues in following ways.

Core Strengthening: Pilates focuses heavily on strengthening the core muscles, which include the abdominals, obliques, lower back, and pelvic floor. A strong core provides better support for the spine, reducing strain on the back and helping to prevent or alleviate pain.

Improved Posture: Pilates exercises promote proper alignment of the spine and pelvis. By encouraging a neutral spine position and correct posture, Pilates helps to reduce the risk of developing back pain due to poor posture.

Muscle Imbalance Correction: Many back pain issues stem from imbalances in muscle strength and flexibility. Pilates exercises target both the deep stabilizing muscles and the larger muscle groups, helping to address these imbalances and provide better support for the spine.

Build Strength

Strength is a fundamental component of physical fitness, and Pilates offers a comprehensive approach to building and maintaining it.

Functional Strength: Unlike traditional strength training, which often isolates muscles, Pilates emphasizes functional strength through controlled, multi-dimensional movements. This type of strength is practical and translates well into everyday activities.

Balanced Muscle Development: Pilates promotes balanced muscle development by working both the major and minor muscle groups. This helps to prevent overuse injuries and ensures that all muscle groups are equally developed.

Resistance Training: Many Pilates exercises use resistance equipment, such as springs on a reformer, to provide an added challenge. This resistance training enhances muscle strength and endurance while also promoting flexibility and coordination.

Increase Flexibility

Flexibility is another key benefit of Pilates. Many people find that their flexibility improves significantly with regular practice.

Lengthening Muscles: Pilates exercises often involve slow, controlled movements that stretch and lengthen the muscles. This helps to increase the range of motion and improve overall flexibility.

Improved Joint Mobility: Pilates exercises often involve the full range of motion for the joints, which helps to maintain or increase joint mobility. This can be particularly beneficial for individuals with stiff or restricted joints.

Postural Awareness: Pilates encourages mindfulness and awareness of body alignment. This heightened awareness helps individuals to identify and address areas of tension or tightness, leading to improved flexibility over time.

Pilates offers a multifaceted approach to fitness that is particularly effective for alleviating back pain, building strength, and increasing flexibility. Its focus on core strength, proper alignment, and balanced muscle development makes it an excellent choice for individuals seeking to improve their physical health and overall well-being. Whether you're dealing with back pain, looking to enhance your strength, or aiming to boost your flexibility, incorporating Pilates into your routine can provide significant and lasting benefits.

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Take the first step

Are you a busy professional woman struggling to stay consistent with your workout routine? You’re not alone. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

Here’s a practical and accessible solution: explore the benefits of yoga and Pilates. These low-impact exercises are perfect for busy schedules, improved posture, stress relief, and increased strength without requiring extensive time commitments. To help you get started, I invite you to check out my YouTube channel. It’s packed with answers to frequently asked questions and provides clear, concise guidance. Whether you’re looking for quick routines or general advice, you’ll find valuable resources to help integrate yoga and Pilates into your routine effortlessly.

With consistent yoga and Pilates practices, you’ll experience reduced stress, improved posture, and enhanced overall wellbeing. Your workdays will become more productive, and you’ll approach each challenge with a renewed sense of vigor. By making a small commitment to your wellness now, you’re setting yourself up for a healthier, more fulfilling future.

Take the first step towards a consistent workout routine by exploring the resources available on my YouTube channel.

Here are a few frequently asked questions:

• Is a 3mm or 5mm yoga mat better?

• Why can’t I do roll up in Pilates?

• Which is better: yoga or Pilates?

Got a question for me? Ask me.

Let’s make wellness a seamless part of your life —because you deserve to thrive, not just survive.

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