When it comes to fitness and wellness, we all need a little extra motivation some days. And we don't know about you, but often times our inspiration is found in others who we admire, whether it be for their super positive outlook, their hustle and grind, or the way they always seem to take every day by the horns.  A recent example of one such lady is Lilly Thomas, a data scientist based in Encinitas, CA who's inspiring, outdoor activity-filled Instagram feed captured our attention. When she's not grabbing statistical info from drone and satellite imagery (which is already pretty rad, if you ask us), she's finding ways to make both her body and mind feel good with regular surf sessions, swimming, practicing yoga, or any other number of healthy habits. That said, we knew she'd be the perfect candidate to help us find daily ways to psych ourselves up and head out the door with a purpose. Below find her top five tips to staying motivated from the inside out. 1. Shift Your Focus "Start the day envisioning not what you can gain from of your actions, but what you can contribute through your actions. For me, this mentality has always aligned my decisions with long term happiness. By channeling my thoughts and energy towards the betterment of myself and those around me, I am able to stay on track and remain dedicated towards what really matters." 2. Stay Positive "Remind yourself of how special it is to be alive and well. Our existence in and of itself is miraculous! In appreciating how hard others worked to help bring me into this world and nurture my growth, I see my sense of motivation and work ethic truly as homage towards those supporters."  3. Say Less, Do More "I truly believe that there is an incredible amount of power in accomplishing something or conveying a message through actions rather than words. By backing what you do choose to say with identifiable action, you increase the weight behind your message." 4. Get Outside "Nature is my ultimate form of medicine. The ocean is my single most powerful creative medium. I highly recommend reading Blue Mind by Wallace J. Nicholls." 5. Move with Purpose "Take time during your day to stretch, invert, open up your joints, maybe roll your muscles, and most importantly - practice intentional breathing. I have found that I am able to refresh my sense of motivation through simple acts like lengthening and/or applying therapeutic pressure to my muscles, opening up my heart space, twisting out my core and kindling some intent in my inhales and exhales." Photos by Celina Kenyon

We believe in sanity not vanity, in that mental vacay you get when you sweat it out. We're after the stress relief, the re-energize, re-center, kick-some-ass vibes you gather when you get that ass to class. Prove it. Get yourself that glow that only comes from, 'damn, I can't believe I did that'. But you're only human. So do everything in moderation, even moderation. Keep it fun. What do morning spin, two dollar tacos, afternoon pilates and margaritas have in common? You. Don't take it too seriously and it will fall into place.  But remember, you're doing it for you. Less I-don't-wanna and more because-I-gotta. And when it gets tough, just get there. Showing up is half the battle. Hanging in there is the other half. So, do it for you. Tell the world to wait, let your inbox to take five, tell your job to chill the f out. Because you're about to take some time to get it done - for you. It doesn't have to be perfect. Make it happen. Even if you're five minutes late, last row, sweating out last night's tequila. You're still there, and that's what counts.   Because for us, it's a mental thing. It's not about ten more reps or a six pack. It's about showing up so you don't lose your mind on a daily basis. So make the time. Take that sweat break. It will help you deal with that thing called life. Do it for the sanity, not vanity.

Indoor cycling/spin has evolved so much. What was sheer torture to horrible trance & generic workout tunes has turned into a full out sweaty dance party on a bike. If you haven’t given it a shot yet, you should. Here are our top 5 do’s and don’ts when going to a indoor cycling class: Do’s: Do a little research. Where is the studio? Who is the instructor? What type of music do they play? If you are a music lover then finding the studio that plays the kind of music you appreciate will help you ride hard! Do arrive early to get properly fitted on your bike. After the door shuts, winding your way through the cycle stadium looking for your correct bike, and then setting it up in the dark is not the best way to begin class. Do buy your own cycling shoes. If you plan on going again (which you will), make the investment. Who knows what kind of stinky toe jam is all up in those rental shoes. Do be prepared to sweat like never before. Don’t bother wearing makeup or a cute little updo for class.. The hair will be a rats nest and your full face of makeup that took a half hour to do will melt off in minutes. Do bring your own water bottle. It’s insane the amount of H2o you guzzle during class. You need it. Stay healthy, Stay hydrated! Don’ts: Don’t bring your cell phone, favorite magazine, or the New York Times (true story) into the studio. Allow yourself an hour to connect mind, body, and spirit. You deserve that. Schedule this time to disconnect from the outside world. Don’t forget your socks! Especially during sandal season, keep an extra pair of Pointe Studio socks in your gym bag! I see people put on the rental shoes with no socks because they “forgot.” My stomach turns just thinking about it. Don’t bee-line to the back row! I know it’s tempting, but find a place in the second row. You will be able to see the instructor better and I am willing to bet you will work harder. Don’t lean on the handlebars. Every once in a while look down at your knuckles… Are they white? Release the death grip. Keep your weight in your legs and your hips back over the saddle. They will get stronger I promise. Don’t got it alone. Everybody has that one friend that you can make eye contact with and know exactly what they are thinking. Bring them.

Sometimes plank doesn’t feel right, a stretch makes you feel worse than better, and which variation you need to take is unclear. Here are some clarifications of the most common weird pains and questions so you can feel more confident in getting the most out of your workout. Q: It seems like there are a trillion different ways to do down dog. Which is the correct one? A: Yes there are a trillion ways and all of them are amazing and should feel brilliant. Some tips for when you're in down dog: Distribute your weight inwards between thumb and index fingers. Head should feel heavy and relaxed with no stress in your neck. If your heels do not reach the floor take a small bend in the knees - tail tucked and ribs in. Try to create a sensation of a flat back while pulling in your core. Q: My feet hurt during spin class. Is this normal? A: Your shoes probably need an adjustment. Try tweaking them so that your feet turn slightly in and see if that helps. Remember to push and pull through your thighs and not solely through your feet or ankles. Q: Is it normal to get weird lower back pain when doing plank? Is that a good burn or a bad burn? A: Bad, bad, bad burn! No way should your back ever feel stress or take any pain during plank. Listen to your back, work your core and find the right balance between the two. Some steps to keep in mind for a successful plank: start on your knees. Tuck that tail. Pull in your ribs. Roll your shoulders back. Lift your head gazing forward for a neutral neck. Q: Do I have to follow the breathing instructions the instructor suggests? If I'm not exhaling while bending down and am instead inhaling am I screwing up my flow? A: Blood flow is an important part of exercise so why make it harder for your body do collect fresh oxygen. When you work within the movements; inhaling when your body is opening and exhaling when you are folding, you are only helping your body get the maximum results from  your workout!  

Many women face a variety of challenges in working out during pregnancy. From hormone-related issues to basic mechanical difficulties, there are always new modifications that need be applied, limitations considered, or things to be completely avoided. Here I have broken down what I found to be most helpful in tackling fitness goals during each trimester. Please note, that this is not designed to and does not provide medical advice or treatment to any individual. The first trimester: This can be a difficult time for many moms-in-the-making. One may experience nausea and/or vomiting, extremely low energy, cramping, and a roller coaster of emotions. Most moms keep their exciting news on the lock down. So not only do you feel like hell, but you can’t tell anyone why. Take it slow and easy. Listen to your body. I cut back on running and on my Bar Method classes during this time. I napped more. My diet consisted mostly of gummy bears. I worried that I was going to turn into a lump, but don’t worry, you’re comeback is just around the corner. Rest when you need to and eat your gummy bears. Just supplement with a green smoothie here and there if you can stomach it! The amazing second trimester: Most of us start to look [more] pregnant, energy is back and you can tell everyone what’s really been going on! You’ll probably resume your previous fitness routine. Remember it’s generally fine to do what you were doing before you were pregnant, but don’t take on anything too newly aggressive without first consulting your doctor. Also, remember to stay flexible to accommodate your body’s changes. I was going along fine until I suffered a pelvic sprain due to a combo of rapid weight gain and the relaxin hormone. I made some adjustments in class as to not aggravate the issue and replaced running with swimming. If you’re concerned about weight gain in general, try to use it to your advantage. While you shouldn’t be doing any heavy lifting, you’ll be lifting yourself around. Think of the muscle you are building to support your heavier body and the strength of your heart pumping for two, let alone the added mass. It’s like working out with weight packs on top of a mountain! The muscle you build during pregnancy will continue to work for you postpartum, burning fat stores while you take time to recover and bond with your baby. The third trimester: Oy, what a workout. Your baby is taking up more room, and not only are you allotted less of your hard-earned oxygen, but your little one is smushing your lungs to make the job that much harder! Now that weight gain can put even more pressure on your feet and joints, and cause more swelling all over. For barre class, I would stand on a mini-mat to lessen the pressure on my feet. I began leaving class at the halfway mark, though modifications were provided should I have chosen to stay. My first trimester exhaustion was back so I counted the slightest achievements of physical exercise victories. And as my body grew and I began fretting to leave the house, I kept up my practice with Bar Online at home. Whether it was 20 minutes or a full hour, I could do what suited me in whatever outfit suited me in the comfort of my living room until it was time to deliver. Remember that during pregnancy, you’re training for an “event” and smart training delivers results. Having a baby is the most challenging event I could ever train for physically, mentally and emotionally. I knew I needed to stay as fit and focused as possible to face labor and delivery as my best self. In the end, my training was put to the test and I was quite pleased with the results. He’s freaking adorable, best result of my life. And my seat’s not looking too bad for it either.