Inspire Wellness Studio

04/23/2026

If you're stuck at a desk all day, you need to devote some time after work to getting your body out of that position. Open up your chest, stretch your shoulders and hamstrings. Save this for ideas!🩷🩷🩷

04/22/2026

A lot of people dread leg day. That's because it exposes an area where many of us are weak! Maintaining lower body strength as we age is critical for independence, preventing falls, maintaining mobility, but also for things that aren't thought of as much in conjunction with weak legs, like back pain.

Strong legs are directly tied to longevity, as lower quadriceps strength is associated with a 51-65% higher risk of earlier death‼️

A lot of reasons to make sure building and maintaining strength is a priority, even as I age.
Train like your life depends on it (because it does).

Concerned about bone density?
Strength Train!

Joint support? Strong muscles SUPPORT joints, reducing knee & back pain.

Complaining that you can't seem to lose the weight??? Increasing muscle mass (lower body can carry a lot of muscle) through leg training aids in maintaining a healthy weight and managing conditions like diabetes.

I make sure we train single leg moves (unilateral), both legs (bilateral), and that our workout mimics moves we're going to need to do in our daily life, such as stepping up & down off of things. Today we held a wall squat for 1 minute at a time, 3x through.

Look at these showoffs holding weights on their laps! 🔥🔥🔥 We have a great time, even as we're dying 😂. Having that social support can be the missing link in being able to stick with your workouts!

And I like to keep reminding everyone, it's ONE HOUR out of your day!!!

ONE HOUR.

If you say you can't find an hour here & there throughout your week, I would challenge you to look at where your time is going. And then think about what you want your life to look like in 5 years, and then 10. Because the habits and behaviors of today are either building you up with better health and more strength.....or the opposite is happening. Everything compounds over time.

Strength Training is every Wed at 10, and Saturdays at 8:30! This is a great class. I have 1 or 2 openings for anyone who's serious and committed to building strength.

04/20/2026

WARNING ⚠️ ‼️‼️REAL TALK HERE. MAY BE TRIGGERING FOR SOME.

But I also know some of you will get it, and this is for you.❤️❤️❤️❤️

Eating a high-protein, high-fiber fiber breakfast is the best way to start your day. If the diet trends of the 80's & 90's left an impression on you, this may seem like a lot of food.😵😧

But if you're a grown-a$$ woman, this is actually the kind of meal you need to be eating.🤷‍♀️ Especially if you're hoping to shed some body fat and/or build or maintain muscle.

If you're like me, then you've overcomplicated things to the point that you have no actual clue what to eat. Do I need to cut-out all carbs? Maybe because I'm over 50, I have to start intermittent fasting.....all the diet trends of my lifetime play back in my mind and I wonder why, when I'm working out so hard and so consistently, I'm not getting great results??

If I look back over the past 20 years now~at this vantage point, I can see that I was trying to limit to the point where I was always starving. So I'd try to eat as little as possible (which BTW, never worked) and then it would end in a binge 2 days later that lasted for 3 weeks, at which point I would start the whole horrible cycle over again.

I was always looking for the next quick-fix. Maybe it was a pill or a supplement to quiet my hunger. The answer couldn't just be that I needed to eat more food, right??🤦‍♀️

I just could not SEE how I could eat more food and reach my goals.

I wanted to believe it, but I was scared to try. Thought it was too good to be true. Too complicated. I would never be "that person" who tracked their food. It would make me obsessive.

On and on and on......

Until I actually got sick of living like that and being hungry and always thinking about food and alllll the bull$hit excuses I had and I Tried. Something. New.

And- it worked!!!!!

Who freaking knew???? I mean, who knew that knowing what & how to fuel yourself could be easy and enjoyable?

Yes, there's some learning involved, of course.
But when you're tired of playing the game and sick of our food industry quietly killing us and you're watching your clients and your friends suffer with food addiction and poor health due to our food and lifestyle, then at some point you might be ready to take the step.

And trust me , I see people try to change and friends, family, and possibly coworkers
get threatened by them trying to get healthy and better themselves.😭 We live in a sick society.

This stuff runs deep and you're not going to get out without a fight!!! Its no different than drug and alcohol addiction at the core. Its a major lifestyle change to get free from all the processed 💩 and the garbage out there and get healthy. People are gonna talk. You'll be considered radical and obsessed.

For EATING REAL FOOD AND CARING ABOUT IT.

And it's crazy , because we all understand that we need to know what's in our bank account, right?? But, know what you're putting in your mouth which is either bringing you life or death????

Nah! Just ignore it and pop a pill later, ya weirdo.😂😂😂

I would love to hear your thoughts/experiences on cleaning up your diet, biggest struggles, etc!

04/19/2026

Create a new normal for yourself.

Move more. 💃🚴‍♂️🏋‍♂️

Touch grass every day.🌳🌲

Deep breaths. 🥰

Turning off the news & putting down the phone. 🙈🫶

Give thanks/gratitude list. 🩷🩷🩷

Get back in the kitchen and prepare your own food while listening to a podcast.🥧🍲

04/15/2026

So excited for May!💞🙌🧘‍♀️

➡️THESE OFFERINGS ARE NOT ON THE SCHEDULE FOR SIGN-UPS YET, BUT WILL BE LATER TODAY.⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

Flow to Restore: A Yoga-Massage Experience: $30

Friday, May 15 at 6:00pm at Inspire Movement

Are you feeling exhausted, burned out, stressed out, or like you just can’t catch a break? Flow to Restore, a collaboration between Alison, a certified yoga teacher, and Lisa, a licensed massage therapist, is for you! In this deeply restorative, 90-minute yoga class, Alison will begin with a 30-minute slow, centering yoga flow. For the next 45 minutes, participants will be guided into restorative poses for longer holds while Lisa assists with hands-on, relaxing massages and stretches. The final 15 minutes of class will end with a guided meditation in supported savasana. You can expect candles, essential oils, lots of props, and gentle music throughout the class. Participants will walk away feeling calmer and more restored than when they walked in.

Monday Flow Yoga: $15

Mondays at 4:30pm at Inspire Movement

Start your week off right with our Monday Flow Yoga class! This all-levels yoga class is perfect for people who have some experience working out or doing yoga, but would like to gain strength, increase flexibility, and deepen their yoga practice. Classes will start with warm up poses, move into flow to get your sweat on (if you feel like it!), and end with grounded, centering stretches. You’ll breathe, connect with your body, come into presence, and above all–have fun!

Weekend Warrior Yoga Flow: $15

Saturdays at 10:30am at Inspire Movement

Whether you’re focused on ending your week and letting it all go or you’re hoping to start your weekend the right way, Weekend Warrior Yoga is a great way to start your Saturday! This all-levels yoga class will help participants get stronger, deepen stretches, and find their center. The only requirement for this class is a willingness to laugh and try new things!

04/13/2026

If I say, "Nothing works!!!", but refuse to track my food, I've gotta accept that that's a HUGE part of the problem.

I would take all that time , money, and energy that I'm investing in quick fixes, and learn how to track. Trust me, I always said I'd NEVER do it. Didn't want to become obsessed.

But it's actually really awesome to understand HOW to fuel your body. It's not obsessive to want to improve your health (and your weight and where you carry it is a big part of that overall picture).

If you know me, you know I'm crazy about 🍕 🍕 🍕. So, when I found this recipe for pizza eggs , I had to try it!! Great for when you're bored with eggs by themselves and need to spruce them up!😍💯

Sweet potatoes and potatoes have become a pretty steady go-to for breakfast carb😋. I want to find a carb that has at least 3grams of fiber/serving. Fiber is right up there with protein in terms of what to prioritize.

But you can see, I'm also not afraid of fat. Fats are necessary for many of our bodies systems. The 80's & 90's left me confused and scared of fat.😱 So, its been awesome to realize, they're not the enemy I once thought they were.

I now understand why I was starving all the time, yet not getting results 😑‼️‼️‼️ I wasn't eating enough of the right macros to support my body in building muscle, dropping a little body fat, and feeling full & satisfied.

I know that I need at least 30 grams of fat & 500 calories for breakfast or my day falls apart. I was trying to live off half of that, wondering why I was always hungry and then binging on carbs later....🤔🥐🍞🥞🥯🥨🧇

These are things we cover in my health coaching groups. When you're ready to clear up the mystery, tracking is the missing piece of the puzzle.

04/09/2026

­ Hey, guys! Meet Alison😁. She's coming on board to teach some yoga classes starting in May­. I'll share an updated class schedule this weekend with what we have in mind, but we're open to suggestions. ­ ­ ­ ­

I currently offer barre on Mondays and Thursday's at 6 p.m. ­ ­ ­ ­ ­ ­ ­ ­

Strength Training is Wednesdays at 10a.m.

I always offer an 8:30a.m. class on Saturdays. Its usually strength training, but I will occasionally change it up with barre. Just know that if you come on saturdays , you will get a great workout, just a different format­.😊

**Sign-up link in the comments.

Brooke will continue on with an all levels , yoga , Wednesday evenings at 6p.m. We're currently running a beginners yoga series in that time slot (until the end of April). So there will always be a yoga class on Wednesdays at 6pm in May.­ ­ ­ ­ ­ ­ ­ ­ ­

Alison is looking at adding in a class Monday daytime or 4:30p.m., and Saturdays at 10a.m.­ Let us know thoughts/requests!­
­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ About Alison

Alison has been attending the School of Life for just over four decades, and apparently she signed up for a very long program because she is nowhere near graduating and still has no idea what she’s doing. Thankfully, yoga has helped her find center in the ups and downs of the journey.

She has a degree in Creative Writing from Sarah Lawrence College and has lived in three states outside of PA and three countries outside the US.

In 2018, she did her 200-hour yoga teacher training at The Little Yoga Studio in Boulder, CO. In addition, she is a Certified Health Coach through the Dr. Sears Wellness Institute and a Certified Life Coach through the Life Purpose Institute.

For Alison, yoga is about so much more than strength and flexibility. It allows us to be still in the chaos, breathe through the hard moments, and above all, have lots and lots of fun. Her classes are for everybody from every background and every body in every shape. Expect laughter, jokes, deep breaths, fun music, an accidental swear word (she’s working on that), heartfelt quotes, and compassion.🩷🩷🩷🩷

04/08/2026

Slow down. Scroll Pinterest and start saving simple recipes. Plan some meals. Grocery shop without rushing. Fuel yourself well. Watch the sugar. Think: short ingredient lists & what did my ancestors eat, and eat more like that. Ride your bike or walk more places.

Be "radical " 🤪🤘🚶‍♀️🚴‍♂️🥑🍉🥩

P.S. Tracking really is not that hard, and knowing what you should be eating is the key to reaching your goals.💯

04/08/2026

04/07/2026

Tuesdays are my day off, so they've turned into my "Davy's day". I go there and stock up on all the fruits and vegetables I need for the week.

I usually stick to lower carb fruits like berries, and I like to have an apple & pb every afternoon. I've switched from eating a lot of rice & noodles for carbs to potatoes and sweet potatoes. The more whole foods I eat, the more I crave them & the better I feel!

If you're used to eating a lot of processed foods, just know that your taste buds CAN change! If you're used to eating a lot of fast food and sugar, real food doesn't seem appetizing.

When my daughter and I were in Mexico in February, we were surprised once again to see how little candy and junk they have there. And the candy bars they do have are half the size of the U.S. version, with warning labels all over them about excessive calories and sugar
🚫🚫☠️.

Our nutrition, or lack of, is literally killing us 😭.

It takes INTENTION to make a change. Especially when there's so much garbage and treats just a phone call away and you could have that crap delivered right to your door while you lay on your couch.

Now hear me out, anyone who knows me, knows that I am not a perfectionist. I LOVE me some greasy junk food and have struggled with sugar addiction all my life. I've really improved over the past several years. Perimenopause has been a big motivator, as it can feel like "nothing works " anymore. 😜

I eat a lot of protein and fiber from plants. But I also enjoy some moderation. You may see here that I split a container of Mammy's coconut cream donut holes with a friend here, along with all the fruits and veggies.

Obviously the stricter you are with your diet, the quicker your results will come (whether you're looking to improve your overall health, lose weight, whatever your goal is. But stricter can also mean- more likely to fail. We can fall into All-or-Nothing thinking, which usually backfires and sends us back to square one.

A small calorie deficit is much more sustainable than trying for a complete overhaul. I enjoyed 1 donut hole and split a scone at Worlds End coffee shop in Lewisburg today, but came home, started chopping up berries **washing and chopping/storing them right away helps them stay fresh longer.

It's a little chilly for my liking today, but that sunshine & hearing those birds reminds me that warm weather is coming!!🌞🐦🌳

04/06/2026

04/04/2026

Stop in and check out the new spring pieces at Swag@340 today! 10% off most items. This store is such a gem in downtown Mifflinburg. ❤️ She's open today until 3.