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Summer Workout Playlist

Lisa Eberly

Sometimes you just need a bit of a refresh to the music to get you moving through that workout. With spring transitioning into summer, I put together a selection of songs to help get that workout going! Save the playlist so you can jam out at the gym, on your run or at home. Also, this playlist is great for those days you just want a bit of extra sass in your step walking or driving around town. :)

- A




Avoiding the Plateau in your Workouts

Lisa Eberly

Have you ever gotten really into a workout and it's all totally vibing and then suddenly you're like okay it's been months and this ain't workin' for me anymore? This happened to me when I first got into yoga. I had never done yoga before, so naturally, when I when to my first few classes I was SORE. I was always a little sore and worked so hard in class (I loved both these aspects of it!), and then slowly started to see progress. I was able to do things in class #10 that I couldn't do in my first one, then I could do more in class #12, and so on. I could feel my body getting stronger and my yoga skills improving -- I LOVED this. But, after a little under a year of going to yoga almost daily, I hit a wall. I was going all the time, but I wasn't sore, and I wasn't improving. It was like I hit the glass ceiling of my yoga practice. I thought, Well, I guess I'm just never going to be one of those girls that goes upside down and looks all crazy and pretzel-y. I thought that was it for me, no more improving. After all, I was going DAILY. I couldn't exactly blame my lack of progress on not working hard enough. 

I hit my plateau. 

Good news is, I am a preztel-y upside down girl now. And I can tell you: it didn't happen in my yoga studio. 

When we repeat the same workout over and over, we hit a plateau. You need to work your other muscles in order to strengthen your body as a whole. As soon as I mixed a day or two of running and one weight training workout into my week, my now 4 day/week yoga practice soared. I was getting stronger by the week and improving on all fronts. 

So, switching up your workout every now and then is a really good thing. I like to use seasons to my advantage here. In winter, I'm all about indoor workouts: advanced hot power yoga and HIIT at the gym. In summer, it's less yoga and more running and stand up paddleboarding. In Spring, some hot yoga, some weights. In Fall, lots of long walks and yoga. 

Seasonal workouts keep you from hitting that plateau, they move you forward no matter what your primary goal is. They also give you a great opportunity to play with learning new skills or cultivating fun skills from childhood. For instance, our partnerships coordinator, Arin, is an amaze ice skater, so she takes up that sport in winter months. 

Also, if you're wondering where you can get those adorable workout pants she's in, they're made by our new favorite workout clothing company, Pins to Kill, which lets you...wait for it...DESIGN YOUR OWN YOGA PANTS. Yea, we were waaay into that. 

Accomplishing the Yogi Backbend

Lisa Eberly

Urdhva Dhanurasana, also known as Wheel Pose or Upward Bow, is an energizing, strengthening pose that offers a great full-body stretch. It utilizes your shoulders, hips, thighs and spine, resulting in a super energizing and heart-opening pose. Although it seems daunting, and even after achieved leaves room for improvement, there are several poses to help strengthen these muscles and make your backbend stronger. These poses will help ensure that the muscles needed in the backbend are loose and supple; ultimately improving your full wheel. There are my go-to backbend strengthening poses to try practicing a few times a week (or even daily!) to reach your backbend one day soon:

  • Bridge Pose: Lay on your back and bring your feet up toward your tailbone. Exhale and lift your hips and buttocks into the air. Bring your hands together underneath your pelvis so you are leaving on the tops of your shoulders.

  • Bow Pose: Lay on your belly with your legs outstretched. Slowly reach both of your hands back while lifting your chest. At the same time bend your knees, lift your legs, and bring your ankles into your hands. The only part of your body touching the floor is your pelvis.

  • Plank Pose: Begin in Downward-Facing Dog. Bring your torso forward until your shoulders are over your wrists. Press the front of your thighs upward while pressing your tailbone toward the floor. Keep your torso parallel to the floor.

  • Table Pose: Come to your hands and knees. Have your hands under your shoulders and your knees hip width apart. Press the top of your head frontward and your tailbone backward elongating the spine. 

Remember, it's called yoga 'practice' for a reason -- it's always practice, never perfect. 

Photo by Mariya Moore

The Superbowl Workout Game

Lisa Eberly

We loved seeing all of you totally crush our Holiday Movie Workout Game. 

So the Superbowl is coming up this weekend and I am so excited to share this fun way to stay fit on the biggest junk food eating day of the year! 

Remember, if you and your friends or family do this workout during the game on Sunday, snap a pic and tag us so we can cheer you on!  


How to Make it to the Gym Daily...& what's in my gym bag

Lisa Eberly

Okay, so if I were to come home after work, sit on the couch to chill for a hot second, then go workout, I can almost guarantee that I will most definitely NOT be working out. 

I totally used to try that approach -- Oh I'm just going to rest for a minute here.... -- 20 minutes later I'm ordering a pizza and calling it a night (or getting very easily suckered into a happy hour). 

My approach to make it to the gym after work every day: never go home. 

When I leave around 7-8 in the morning, I'm GONE. I come home around 8:30 or 9 at night. 

I keep my energy up with things like yerba mate and energy bites, but what's really important to a busy day is keeping your hustle without showing your stress. This requires some ammunition. The bag. 

I always carry a tote or cute backpack with all the essentials for my busy day. Most notably, my things to transition from work to gym to dinner (in whatever order) without breaking a sweat. 

Here are my necessary items for a busy bag: 

1. Dove Dry Spray deodorant - spray is key now, especially if I'm slipping into a LBD while running out of the yoga studio. Roll ons just get white stuff EVERYWHERE, amirightt? And let's be real, deodorant is at the top of my list because no one loves: pit stains, stinky cubicles, or choking on perfume. 

2. A cute sports bra - I am a neutral tones kind of girl, but yoga and gym time is my time to shine. Bright colors, cool patterns, you name it. 

3. Headphones - long walks between work, gym, and home call for Audible (currently listening to A Short History of Nearly Everything) or Duolingo (currently learning to speak Polish). Walking to bus stops and/or work/gym/home are amazing times to boost productivity, particularly in areas outside of work and social lives. This includes creative outlets, hobbies, and joyful things, like reading, podcasts, learning new skills or topics, and more! 

4. Water - because, I mean, hydrate. #1 rule in life: drink water all day. 

5. Note pad and pen - I always keep a notepad on me because it's still my favorite way to jot down things to remember. Brilliant idea? Notepad. Grocery list on the go? Notepad. Giving a good book or health tip recommendation to your Uber driver? Notepad. 

6. Nourish promo products - you never know who you might meet who will need a logoed grocery bag or EOS lipbalm. 

7. Lipbalm - the EOS balm smells so good I could eat it. In fact, once my niece ATE my EOS lipbalm. So in case you're wondering, they're edible too. 

8. ALOHA tea and powdered greens to keep me running on high throughout the day. 

9. Yoga mat - in case I need to stop, drop, and downward dog. My office has this amazing happiness/balance room where I can do some yoga in the middle of the day. Always having a mat on you when you're a practicing yogi is really something quite nice. 

10. My planner (not pictured) - my planner isn't in this photo because it's literally never a few feet away from me. I was likely writing in it while this photo was taken. Live and breathe by the planner. 

What's in your bags? I'm sure I'm missing a lot....spill!! :) 

Photos by Tania Arceo

The Holiday Movie Workout Game

Lisa Eberly

Okay so a couple years ago I posted this game on my previous blog, The Skinny on Health. It not only kept me in shape throughout all the holiday lounging around I did, but my readers loved it! Total hit. Now that it’s pouring daily and we’re cozied up watching holiday movies again, I’m bringing it back around for round two! 

Yes, yes, holiday drinking games are fun, but they won’t tone your tushie! This game will AND it involves watching some of the best movies ever.

If your favorite Christmas movie isn’t on this list, here are the rules: Do 10 squats every time someone says “Christmas” or wears a santa hat.

So hop to it! If you do one of these workouts, post a photo and tag us in it so we can support your awesomeness and repost! (Bonus points if you can get a family member or two to do it with you!) :)

Happy holidays!

How much working out is too much?

Lisa Eberly

Not sure how to workout without burning out? 

Today, people can get a little intense about their workout. In fact, crazy workouts and exercise schedules is becoming the norm. 

Many of my clients are reporting working out upwards of 5-6 times per week for over an hour at a time and you know what? They aren't seeing results. 

Instead, they're seeing: injuries. sleep problems. missed social events. fatigue. 

I've got some surprising news for you: overdoing it at the gym can not only hinder your progress, but can actually lead to reversing progress and packing on pounds from fat. Dr. Holly Parker, personal trainer and PhD at Harvard (heard of it?), has found that “The benefits you want from working out—getting leaner, stronger, healthier—reverse when you don’t take breaks.”

The science works in three ways:

1. You actually see the benefits from exercise during the recovery stage. While working out, muscle fibers tear (teeny tiny tears), and once healed, they build muscles. However, if you're constantly tearing the muscles without the healing in between, the tears can build up, and changes in tone and strength can't happen. 

2. Exercising too much puts stress on your body, which increases cortisol levels. This hormone, cortisol, promotes fat build up and weight gain AND --wait for it -- INHIBITS the hormones necessary to build strength and muscle. So working out too much literally prevents muscles from toning and strengthening. 

3. Metabolism slows. Increasing lean body mass helps increase metabolism, leading to increased calorie burning throughout the day. However, too much exercise without enough calories to support it makes the body want to hold on to any calories it gets, slowing your metabolism. 

Here at Nourish, we recommend working out in 30-60 minute sessions, 3-5 times per week max. If your sessions are intense, daily back to 3 per week for maximum results. If less intense, feel comfortable 5 times per week. 

If you're unsure about managing your workouts, or are feeling anxiety about changing up your schedule, please book an appointment with us to chat it out and get you in a good groove! 

The Absolute Most Important Part of your Fall Workout

Lisa Eberly

Fall is always a busy time. People start getting into their productive groove again after enjoying summer. This usually means speeding up their workouts to make more time for work (or just to get back into a warm and cozy home!). Well, this may not be the smartest move...

This colder fall weather is really significant when it comes to our workouts, particularly outdoor ones. Our body runs at 98.6F at our core, but our extremities are subject to slightly colder temps when the weather is extra chilly. This means our muscles are not as warm as they are in summer. 

Working out with 'cooler' muscles puts you at higher risk of injury than warmer muscles. So, that's why we always 'warm up' before a workout. But, this warm up becomes twice as important when the temperature drops. Meanwhile, we start skipping it. So, make sure you stretch, stretch, stretch before you fall and winter workouts! Even if you think you won't be using that muscle, stretch it anyway! 

Additionally, a stretch is nothing without form and pace. Slow stretches with proper alignment are form are key for preventing injury. If you're stretching and not feeling it in the right muscles, try adjusting your form until you do! 

Keep your workouts safe and injury-free this fall! :) 

Curing Digestion Problems at the Mall

Lisa Eberly

First things first, I asked my client over and over again if I could share this story with the world and she very generously said 'yes please!' so, first, THANK YOU to my amazing client willing to share her story. 

Second, this article is going to talk about what most health bloggers are scared to mention: bathroom problems. Yep.

My client's problem: she couldn't *ahem* "go" to the bathroom until...wait for it...she was at the mall. 

That's why she came to see me, a dietitian, to help her fix her situation and get her going to the bathroom more regularly. 

The mall thing was an interesting twist. 

When getting my masters and in my clinical internship I learned something very important about the career path I chose: if you work in medicine, more conversations than you'd guess will revolve around your client's pooping habits. Whether you're a doctor or nurse or dietitian, you've gotta get reeeeaallll comfortable around da P-word. 

Back to the mall. 

I'm not sure if any of you notice this pattern or a similar one ("I only get the urge to go when I'm ________"), but after careful scrutiny, my client and I determined the root cause of her shopping-induced urges. 

Can you guess what it was? 

I'll wait...


Yep, walking. After discussing her usual habits, my client and I discovered that, more often than not, she wasn't walking quite as much as she should be daily. That is, unless, she was walking around the mall that day! 

It turns out shopping IS great exercise! 

Cardio exercises, like running, jogging, and yes, even walking, all help digestion. 

How does this work?

Well, exercise helps constipation by decreasing the time it takes food to move through the large intestine, therefore limiting the amount of water absorbed from the intestines into the body (more water in the intestines --> easier it is to "go"!). Also, aerobic exercise increases your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. These are the muscles that are going to move anything in your intestines out of your body. 

So, my client was using exercise to stimulate her intestines without even realizing it!

Needless to say, she and I had fun figuring that one out. 

If you've been having problems in the bathroom, try taking a walk around the block for 30-45 minutes and see if that 'gets things going,' if you will. :)

If that doesn't do the trick, you can always make an appointment with me to get to the bottom of things! Plus, since you're a reader, that means we're friends, which means you get 20% off an appointment with the code FRIENDS. See you soon! 

How to learn to love running

Lisa Eberly

I really disliked running. I wished I liked it so badly, but really, I thought it was the worst. 

However, I learned to love it. 

Also hated kale, now it's one of my favorite foods. 

How did I learn to love running? Well, I got good at it. 

I used to not be able to run for more than like 5 minutes straight. I remember thinking: okay you just need to run until this song is finished, then you can stop! I could barely make it. 

If you want to learn how to love running, I highly recommend my "Nourish Me" plan, cause I can guarantee you will love running and run miles after one month on that. However, if you're not into getting the plan, I can let you in on a few secrets that may help you love running too. 

1. ALWAYS start with a 5 minute walking warm up and 5 minute walking cool down. 

2. Run 3-4 times per week. This is tough in the beginning, but just needs to be done to make progress.

3. Increase amount of time total and amount of time running every week. (So, don't just start off trying to run as long as you can.) For example, start at week one running for 2 minutes, walking for 2 minutes, until you've been running/walking for 12 or so minutes. Then week two try running 3 minutes, walking 2 minutes, until you've been running/walking for 15 minutes. Add up from there until you're mostly running for over 30 minutes. 

4. Cross-train. Just running can get a little boring if you don't love it at first. Try running one day, then doing yoga the next, then running, then spinning, etc. But, make sure you include a rest day! 

Intervals between running and walking help train your body to run better/faster/longer. So, pushing yourself to run as long as you can and as fast as you can isn't quite as effective as trying to maintain a consistent interval rhythm. You'll be quickly impressed by how fast the longer running intervals get easier!

Again, if you're serious about wanting to love running, I highly recommend the "Nourish Me" plan, which would give you a personalized structure to your running and support along the way!   

Yoga Poses for a mid-day Energy Boost

Lisa Eberly

We have all been there -- that afternoon crash. Seriously, I don't know what happens to me around 2-3 pm but I just mentally pass out! I'll be so productive in the morning and then BAM it's 3 pm and I'm slouched over my desk scrolling through Facebook cause my brain won't turn on. 

Luckily, there's a really quick fix for boosting your energy. It's really nothing a quick yoga pose can't fix (or, you know, another cup of coffee). 

I like to avoid using coffee for a midday crash, especially if I've already had a cup that day. Coffee for a crash can make me jittery, and a pose won't. 

Plus, these kinds of poses specifically boost brain power (that's not a medical term for them, just a description of what it feels like they do). So, they work in that they increase blood flow to the brain. This means more hemoglobin is going to your brain, which means more oxygen and glucose is getting to your brain cells -- thus, more brain energy!

The primary way these poses work is gravity. Yep, it's as simple as that. We're all subject to gravity, even inside your body. That's why you can wake up a sleeping arm or leg by hanging it off something -- blood will pour into the limb and wake it up. So, ideally, if your head is upside down, blood is going to pour into your head and brain, giving it an extra boost! 

If you're familiar and advanced enough in yoga, any inversion pose (headstand, handstand, what have you) will do the trick. If that's not in your practice, a full wheel is my personal favorite for energy boosts. If you're not into a wheel, a bridge will definitely do the trick. 

If you're not into yoga or are not in a place where a bridge or wheel is feasible (cubicles aren't exactly designed for a mat!), don't fret! A simple forward fold will hang your head below your heart, so that will also work! 

Another way to boost energy and get more oxygen to your brain is through your lungs. Sitting all day (and usually slouching all day!), compresses your lungs, so we aren't getting as much oxygen as we could. This leads to fuzziness and yawning. To increase the amount of oxygen your brain gets, sitting up straight is important. For a boost, a quick yoga stretch that opens up your chest will help! This includes stretching your arms above your head in a mountain pose or tree pose, or even sitting. 

For all these suggestions, holding it for 5-20 seconds is a surefire way to give you and your brain a nice afternoon pick-me-up! 

Boosting your Metabolism with Muscle

Lisa Eberly

The Myth: Eating small, frequent meals will boost your metabolism

True or False? FALSE.

Got your mother’s slow mo-tabolism? Trust me, I feel ya. Everyone is constantly looking for ways to speed up their metabolism to burn fat faster and be one of those people who eats everything and gains nothing.

Pop culture shoves this idea of eating small, frequent meals in our face and it’s not true.

Eating small, frequent meals keeps you from over-eating. This prevents you from sitting down for a large meal and overloading your body’s production of insulin. (Insulin inhibits fat breakdown). However, insulin is still produced when you eat smaller meals, and it will always be elevated if you are consistently snacking on food (even if it’s healthy food).

By waiting in between meals (and not snacking), the production of insulin stops, allowing fat breakdown to occur.

You might be saying, “Well, I snack on small meals and lost weight doing it!” First, that’s AWESOME. If eating like that works for you and helps you stay in shape, keep it up! However, it is not increasing your metabolismYou’re likely just losing weight because you are eating less food and less total calories every day. 

Think of it this way: a meal at a restaurant is typically almost 1,000 calories. If you show up hungry, you will likely end up eating the whole thing (plus some bread before) which is over 1,000 calories. Eating a full meal just twice a day can add up to over 2,000 calories (more than the average person needs!). By snacking on smaller, low calorie foods throughout the day you never really feel hungry enough to eat a big meal.

The main determinant of metabolism is genetics. Your genes determine a larger part of your metabolism, and that is unfortunately something you cannot control. But, there is one way (and only one) to change your metabolism: building muscle.

Lean muscle mass burns calories faster than fat. That is why people with more lean muscle (athletes, men, etc) need more calories than people with a higher percentage of body fat. As you age, your metabolism slows down which mirrors the decrease in lean muscle mass that accompanies aging.

(This is why I am a firm believer in strength exercises for women!)

You don’t need to be “buff” or anything crazy, but building up toned muscles increases your metabolism and helps burn more calories naturally. Simply running, cycling, or doing cardio exercises won’t do it. You need the added strength workout to build up your lean muscle mass and burn more fat to lose weight or maintain your shape as you age.

My Rx for boosting metabolism: 15 minutes daily or 20 minutes 3-4 times per week of weight lifting (even just 8-10 lbs) or what I call “body lifting” including push ups, sit ups, or squats using your own body weight for resistance. Even some yoga poses that build strength will work! 

5 Reasons to Workout other than a Bikini

Lisa Eberly


So summer is (unfortunately) definitely over….

This sadly means that a lot of people are losing the ‘bikini body’ motivation to get exercising, while at the same time, the weather is about to make being outdoors and active more and more difficult.

I figure it’s about time for a reminder as to why you should be exercising daily — despite not wearing a bikini.

We all know exercise just makes us feel good. If I don’t exercise for a couple of days, I feel sluggish and just ‘bleh,’ as I’m sure you all do too.

I thought I would write out a list of the top 5 reasons to exercise, so that when you’re not feeling that motivation you can look to this list and remember the real reasons why you exercise.

1. Disease prevention. So many chronic diseases originate due to an imbalance of the bacteria in your gut (go figure, right?). New research has just shown that exercise can actually change your gut bacteria, promoting the ‘good’ bacteria over the bad! This means that it has a direct effect on your body’s inflammation and vulnerability to inflammatory chronic diseases (not to mention the wonders it does for your heart strength/health and the several other roles it plays in disease prevention).

2. Happiness. Exercise gives you endorphins. Endorphins make people happy. (‘…and happy people just don’t shoot their husbands!’) Exercise has been proven to give people more energy throughout the day. This, along with the boost of endorphins, improve well-being and mood!

3. Brain Improvements. So the endorphins released when we exercise not only improve mood, but also improve cognitive function. They clear your mind, making you think more efficiently. So, exercising before a big exam or presentation, or any situation in which being sharp and alert is key, is super beneficial. (I mean, it is part of the HUSTLE requirements!)

4. Sleeeep. I don’t know about you, but I sleep so much better when I exercise that day. You know how exercise gives you more energy? Well, this causes you to burn up your energy during the day being more active and alert. This makes you more sleepy when it actually comes time to go to sleep. 

5. Pain tolerance. Research has recently suggested that exercise improves pain tolerance. This could make it not only a great preventative measure for disease and pain, but a treatment for chronic pain. Have a bad knee? Get headaches? Sore back? Even just cardio a couple times a week can help alleviate this pain, making you more resilient to the negative effects of chronic injuries or pain.

Still think a bikini is the only reason to work out?

How yoga accidentally helps you lose weight

Lisa Eberly


People do yoga for many reasons, however, it’s never been the go-to for weight loss. I’m about to bust that, and explain how yoga actually helps you lose weight, if that’s what you’re going for, of course!

First, yoga lowers stress. Yoga calms down the sympathetic nervous system, leading to reduced chronic and acute anxiety. Research has proven that people who regularly practice yoga have more brain cells in areas that increase focus, regulate stress, and promote self-awareness.

Sooo….people under high stress typically crave junk food. Thus, less stress means less unhealthy cravings!

The stress-lowering effects of yoga also decrease levels of cortisol, a stress hormone that promotes belly fat and fat storage in general.

Second, yoga has been proven to ward off depression symptoms, making you more happy when you’re doing yoga. Happier people are proven to be more active, burning more calories than depressed or unhappy people per day.

Third, research has shown that regular yoga practice improves quality of sleep. Sleep deprivation is linked to weight gain and decreased levels of leptin, which suppresses appetite. Therefore, yoga improves sleep quality, increasing leptin, suppressing appetite for high-calorie food!

Last, yoga makes you more mindful. Similar to increased self-awareness, yoga helps you slow down and pay attention to your actions. Regular yogis slow down and pay attention to how their food tastes and smells, making them eat less and have fewer cravings than those who don’t, according to research in Appetite.

All these factors form a chain-reaction that makes yoga change your way of living, warding off excess fat. The best part about this form of weight loss is that it’s a lifestyle change, not a quick fix. Yoga affects your hormones naturally, which controls cravings and habits in a sustainable, healthy way.

Mythbusting: the fat burning zone

Lisa Eberly


Let’s mythbust.

Myth: Working out at a lower intensity burns more fat, while working out at a higher intensity just burns carbs. Thus, you should workout at a low-moderate intensity (ex. walk or jog) to lose fat instead of a high intensity (run).


Working out at a low-moderate intensity burns a higher percent of fat relative to carbs.  However, it overall burns a lot less total compared to a high intensity.

Make sense?

So, if you’re working at a low intensity, you might be burning 60% fat and 40% carbs, and burn off around 100 calories of energy total. That’s 60 calories of fat.

If you’re working at a high intensity, you might burn around 40% fat and 60% carbs. But, you’re burning 400 calories total. That’s 160 calories of fat.

You would have to keep up that low-moderate intensity workout going for hours to compare to a quick, intense workout.

So the next time someone tells you to walk or jog lightly to burn off your fat instead of kick your butt in the gym, tell them NOPE. Get more bang for your buck, get intense.

Frankenstein Thighs

Lisa Eberly

This. Exercise. Is. The. Bomb. Dot. Com.

So my mom suddenly has killer legs. Don’t get me wrong, my mom is a total babe, but her legs have been looking especially fantastic (and I come from a long line of not-so-fantastic legs). The biggest difference in her legs was that her thighs looked longer and thinner, not bulky and muscular like our genetically-challenged thighs tend to do after working out.

I obviously immediately asked her what she’d been doing to get these lean dancer thighs.

Oh, do they look different? I’ve only been doing one leg workout recently, frankenstein walks!

Well, I had to jump on that train.

To get these killer thighs (I WISH I had a picture of the difference, I just don’t want to showcase my mother’s legs on here. You’re welcome, mom.), you walk….like frankenstein.*


-Stand up straight. Hands on your hips.

-Lift one leg in front of you, slowly, knee straight. Hold. (Don’t try to get your leg way up high here, it’s much more important to keep your hips aligned and posture upright. Slowly lift your leg until you can’t, no higher than hip level. You shouldn’t look like a Rockette.)

-Slowly bring your leg back down.

-Repeat on the other side.

If you’re bummed you aren’t getting your leg up high, don’t sweat it. After practice, your legs will get higher from building strength in your thighs rather than flexibility in your hips.

A more advanced option? Hold your arms out in front of you like a zombie and moan brainsssss. 

Just kidding. Lifting your standing leg heel off the floor will give this exercise an extra kick in the tush.

*…or any zombie of your choosing.

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