Pilates and Wellness for EVERYBody - The Pilates Center

Lessons From the Mat

8/5/2022

As all the kids head back to school to dive into the books, I begin to reflect on the School of Pilates- specifically of what Pilates has taught me outside of the studio.

Slow Down

Pilates is a mind/body exercise meant to be practiced mindfully. It’s not the type of exercise you’d do, say, while watching TV or flipping through Facebook on your phone. It’s also not characterized by instructors yelling out moves and next steps through headset microphones while techno music blares in the background. Pilates is mindful, and it’s slow. Slow in the sense that every move is calculated. It takes concentration to make those tiny–but so important–muscles all work together to support your movements, and my best Pilates sessions are those where I take the time to slow down, tune in, and focus.

It’s important that we slow down sometimes in life as well. We’re often so busy running from one errand to the next, checking off the next To Do List item, organizing that next party, serving our family, that we rarely take the time to slow down, to savor, to truly just enjoy the moment. Slowing down can take some discipline but the benefits are worth it.

Breathe

The breath is SO important in Pilates. It’s not just a way to rid your body of CO2 and get more oxygen. The breath is used to time movements, to support you during transitions, and to help activate certain muscles. When I’m struggling in a Pilates class, I always return to my breath. Not only does it help me refocus on what’s happening inside my body, it calm me down and reduces stress levels.

In the chaos of everyday life, we can always return again and again to the breath. Women are especially guilty of holding their breath during times of stress. Not only does this prevent our bodies from getting the oxygen we need, it tenses the body and puts the brain on high alert. When you begin to notice that you’re struggling in your day- whether it be because you’re stuck in traffic or late for an important meeting or can’t find your car keys- try to take a moment to just breathe. You might be surprised to find how quickly your mind and body responds!

Consistency is Key

Joseph Pilates himself said, “In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body.” A strong Pilates practice is all about consistency. Like anything that you want to last, Pilates thrives on consistency.

I see this in other areas of my life as well. Whether it's being kind, or practicing forgiveness, or trying to start a new healthful habit, success is all about consistency. Doing something consistently makes it almost automatic- we no longer have to “try.”

What about you? What life lessons have you gleaned from YOUR Pilates practice?

If It’s Still Not Easy, You’re Doing it Right

7/26/2022

Some of my clients come to me when they feel like they’ve “hit the wall” with Pilates. “Why does this not feel any easier? Aren’t I supposed to be getting better and better each time? Am I doing it wrong?” are all typical questions.

Sometimes we are our own worst enemy. We’re always pushing ourselves to do more and better, and we forget where we started. In sessions with my clients, I try to gently encourage while simultaneously honing in on form and increasing difficulty.

Remember when you couldn’t roll up off the ground?
Remember when you could only do this with one spring?
Remember when you had to rest between every rep?

As humans we tend to have a negativity bias where we remember more the negative (that haven’t “mastered” an exercise) versus the positive (how far we’ve come since we first started Pilates). It’s important to remember that Pilates is a Practice.

Other times, Pilates can feel harder as we progress because the more Pilates you learn, the more you learn how to use the “right” muscles in each move. You learn how not to “cheat” on a tricky move by engaging the muscles you’re supposed to be using instead of cheating with some other stronger ones. Not only are these muscles not used to working so hard, they are now also working in conjunction with those other more dominant muscles, and so you DO need more precision, concentration, and strength to do these moves.

Nevertheless, if you feel like your Pilates practice isn’t where you want it to be, here are my three recommendations:

Book a Private Session: If you are in group sessions and you feel like you’re stalling, book some private sessions. There is no replacement for working one on one with an instructor who can not only tailor every workout to your individual needs, but is also solely focused on you during that time. This will help you focus specifically on your goals during that session, which enables you to meet your goals faster!
Try 3 Sessions a Week for 3 Months: If you’re already IN private sessions, consider how many sessions a week you’re able to commit to. I generally recommend clients stick to two to three sessions a week every week. This will allow you to see the most results and to more easily and efficiently build on your progress.
Remember how far you’ve come: Think back to when you first started, and what you could do then versus what you can do now. Not just ON the mat, but OFF as well. Make a list of things that have improved since you started Pilates. Take note in your mind of where you were when you first started…. I bet you’ll realize just how far you’ve come!

Our goal at The Pilates Center is to offer a fun and challenging workout every time. It’s super rewarding to help our clients in a functional way that helps our clients live life better!

Building Better Habits

7/3/2022

Have you ever tried to build or change a habit by willpower alone? Your intentions are there– I want to attend three Pilates sessions a week– but for whatever reason, life gets in the way and it doesn’t happen. Research is showing that when we want to do something different– eat healthier, exercise more, spend less time on social media, etc.- relying on willpower alone isn’t the way to go about it. So if you DO have a habit you’re wanting to build, how do you do it?

What are habits, exactly?
Habits are simply automatic behaviors that don’t require intention to perform. You execute the behavior–the habit–without even thinking about it. It becomes second nature to do whatever you’re doing.

How do habits form?
As humans, we are in some ways quite complex, and in other ways very simple! On balance, we like to feel good emotions like pleasure, happiness, and joy, and we like to avoid negative emotions like guilt, pain, and sadness. We are hardwired to do things–habits–that bring us those good emotions. When exposed to something enjoyable, our brains release dopamine, one of those feel good chemicals I previously wrote about. That dopamine rush makes us feel good, so we’re incentivized to repeat that behavior. Over time, our brain begins to associate a behavior with a dopamine rush and it stores that association so that we return to it again and again. Do it enough times, and it becomes hard to change– thus, a habit!

How can you change habits?
Let’s say your intention is to come to Pilates after work three times a week, but instead you find yourself surfing Netflix on the couch most evenings instead. The Netflix and Chill does bring you some feel-good feelings: relaxation, release, rest. So it’s no surprise that this becomes an easy habit. But if you’re looking to exercise more, how can you replace your Netflix with a different habit that better meets your goals?

Make a new habit
The BEST way to change a habit is to replace it with a new one. Instead of thinking about coming to Pilates, just go. You’ll come and experience all the feel-good chemicals that Pilates gives you, and you’ll feel better for it. You need to give your brain time to associate this new behavior, so in the beginning it might be difficult (see below for tips on that). But soon, this new habit will be stored where your old one was, and it will become second nature to hop in the car and head to the studio.

Create a helpful environment
Building a new habit can be challenging in the beginning, and one of the best ways to overcome that is to create an environment that makes the new behavior–in this case, coming to Pilates three times a week–easy and rewarding.

If you’re headed to the studio after work, pack your workout clothes with you so you can head straight there without needing to go home
Schedule your weekly sessions for the whole month at one time. No need to think about it during the week, and this also builds accountability and incentivizes you to attend.
After your session is complete, spend just a few seconds thanking yourself for showing up and investing in your physical and mental health
Find an accountability buddy who will carpool with you to sessions. This not only makes it easier for you to attend, research shows it also strengthens your relationship with that person!
Celebrate the small victories–often! Every time you meet your goal for the week, celebrate yourself in some way on the weekend.

Once you understand how habits are built and kept, it’s easy to work with our brains instead of against them to meet our physical and mental health goals. What are you waiting for? Book your next session here or if you’re new to Pilates, give us a call at 817-737-2673 to get started today.

Improve Your Golf Game with Pilates

6/2/2022

With summer in full swing, many guys and gals are hitting the green for rounds of their favorite game- golf! Golfers both pro and amateur are passionate about their game and want to stay on top of the competition– whether they’re playing in a top tournament or just with a group of friends!

What many don’t realize is how much of a full body sport golf is. The swing is an incredibly dynamic movement that requires muscle strength, flexibility, timing, and engagement. When muscles are overly tight or weak, it can not only create injuries for the golfer but also have a major negative effect on your swing.

You can have the fanciest golf equipment and lessons, practice on the green 6 nights a week, play countless rounds, but if your key muscles are weak or imbalanced, you’ll never reach your full potential as a golfer.

Pilates strengthens and more importantly balances the key muscles that you use in golf. It also keeps you flexible to help prevent injury. Let’s look at some of the key muscles involved in the game of golf and how weakness or imbalance can hinder you.

Key Muscles Used in the Golf

Neck & Shoulders: A weakness or imbalance in the neck and shoulders causes a golfer to rely too heavily on their wrists for stabilization, causing wrist pain over time.

Arms & Wrists: A bit of a no brainer! Grip strength and forearm endurance are both important in holding the club correctly. Wrist flexibility is imperative for accuracy. When wrist or arm muscles are tight, fatigued, or too weak, your accuracy really suffers.

Hips & Glutes: Pelvic stability during the backswing comes from strong and balanced hip and glute muscles. The gluteus maximus especially has been shown to be key in both rotation–during the swing–and extension–in the follow through of the swing. When these muscles are imbalanced or weak, you tend to incorrectly shift your weight to your front foot, and not have as much power on your follow through, both negatively impacting your shot.

Hamstrings: Tight hamstrings means short hamstrings, and short hamstrings cause lower back pain. This is because the tightness of the hamstrings pulls your pelvis under you, stretching the spine to compensate and causing back pain. If you feel lower back pain after a long round of golf, or get pain when you bend over to pick up the ball, you probably have tight hamstrings.

Core: We can’t forget about the core. A strong core is what gives your swing power and distance. Ben Witter, who trained two time World Long Drive champion, Carl Wolter, focused on core training as a part of his training of all his golfers.

Pilates and golf are a match made in heaven. Pilates trains each of the muscles above, teaches you how to efficiently use your breath, and helps all of your muscles work in concert together. It also keeps you flexible enough to be pain and injury free on the green!

What are you waiting for? Call (817) 737-2673 today to book your appointment or book online here.

The Heat and Sweat Myth

5/21/2022

One of the biggest misconceptions about exercise is that it’s only “working” if we are sweating. People think that sweating makes us more flexible and/or “detoxifies” our body. But this isn’t how the body works.

Why We Sweat
The average person has a baseline core temperature of between 98 and 100 degrees Fahrenheit. While our body has some flexibility with temperature, if we get too far to one end of the spectrum or the other, things can go badly. In order to keep us in range, our bodies thermoregulate--or maintain our core temperature--by heating us up or cooling us down.

When our internal temperature rises, sensors in our central nervous system (CNS) send signals to various organs and systems in our body.
Our body does two things to cool us down--we sweat, and we radiate heat.
Sweating cools our skin as the sweat evaporates.
Vasodilation, which makes the blood vessels under our skin wider, increases blood flow to the skin and away from our warm inner body. The heat radiates off our body, which also cools us down.

How We Detoxify
Despite popular belief, sweating itself doesn’t “detoxify” the body. While there are very small amounts of toxins released through our sweat, sweat is made almost entirely of salt and water, and its primary function is to cool the body. The liver and the kidneys are the true detoxers in the body, which filter and then release--through urine and feces--the harmful substances we encounter. In this way, exercise DOES detox the body, by maintaining liver and kidney health. It's all about taking care of your body's natural defenses and processes.

The Mental Detox
One form of detoxification that is often overlooked is a mental detox. A mental detox is like a vacation for our mind. Over the course of the day, we encounter countless stressors—at work, home, and personally. And when we’re running from one thing to the next as we so often are, these stressors can start to pile up, adding to our baseline levels of stress and anxiety. We might start at a relatively low baseline when we feel relaxed and calm, but each stressor we encounter “ups” our baseline to make us a little more stressed each time. We’ll continue this way, carrying all that extra stress, until the proverbial straw that breaks the camel’s back– some seemingly small stressor will set us off completely–because our levels are just too high. We need a mental detox- a chance to reset.
Turns out exercise, especially mind-body exercise like Pilates, is an excellent way to mentally detox. While you are active, your body naturally releases feel good chemicals (remember I wrote about these last month?) called endorphins that relieve stress and elevate your mood. These endorphins, combined with the sense of accomplishment that often accompanies finishing a good Pilates workout, bring down our stress levels to a more healthy baseline.

The Bottom Line
The bottom line is you don’t have to sweat for Pilates to work wonders on your body (though you often will sweat!) When practiced regularly, Pilates DOES detox the body by maintaining both physical and mental health.

So what are you waiting for? Let’s get started!

Pause, Pleasure and Pilates

5/4/2022

Ritual N. The established form for a ceremony. A way of doing something in which the same actions are done in the same way every time.

The transformative power of ritual can transform not just your health but your whole way of being. It’s about celebrating the habitual and making a ceremony out of the everyday. A ritual doesn’t have to be complicated, it could simply be a moment of pause, repeated daily or as often as you can. It could be a nightly bath, a walk through the park, or a daily Pilates session.

In our busy, fast paced world, carving out pockets of pause and pleasure is a necessary act of self care. Joy is not a “nice to have '' but a key Ingredient to building resilience and good mental and physical health.

Pilates is perfect for this, especially a one-on-one session, where it’s just you and the instructor. For that hour, you can shut out the rest of the world and focus only on what’s in front of you- the stretch and tone of your muscles, the deepness of your breath, the warmth of your body as you move from one transition to the next. This mind body exercise can become a meditation of sorts, a beautiful and peaceful ritual where you give your body and mind the message that you are worthy of love, worthy of self care, and worthy of the strength and resiliency you are building on the mat.

Pilates restores. It gives me purpose, not just because I run the studio but because Pilates is a way of life, a way of moving with ease through the world with my head up and my posture strong. Pilates is just one of my rituals, but one I can't live without!

Whenever you find something that is restorative and life-giving, set aside time for it whenever you can and return to it whenever you are feeling stressed, drained, burnt out, or in need of something more. Whether it's through movement, meditation or another form of self care, don't forget to prioritize yourself. You can only give others what you pour into yourself.

How do you practice self-care on the regular?

FEEL GOOD BRAIN CHEMICALS AND HOW TO BOOST THEM WITH PILATES

4/21/2022

It's natural to feel moody (yes, it really is!). Our brains are incredibly complex, and it's quite natural to feel a spectrum of emotions. Our moods can be affected by so many things, and while we can't control them all, there ARE some that we can control- especially the feel good chemicals that flood us with love, joy, happiness, and calm. And couldn't we all use a bit more of that in our lives? So, how can Pilates play a role in boosting these chemicals?

There are four main brain chemicals that regulate those feel-good feelings in our brains: dopamine, serotonin, oxytocin, and endorphins.

Dopamine: The Reward Chemical
You feel it when you master a really hard transition on the reformer, or when receive a high five for a job well done, or even just in anticipation of something exciting. That rush of pleasure or satisfaction- that's dopamine, a neurotransmitter that plays a significant role in your brain's reward system and your feelings of motivation. When our brains feel it, they want more of it, and it makes us motivated to do the things that gave us the rush in the first place. Getting dopamine naturally, like through Pilates, initiates a positive feedback loop to keep doing more, which keeps us healthier in the long run. Dopamine does more than just make us feel good, it helps with getting good sleep, assists us with learning and concentration, and even helps with memory.

Ways to Boost your Dopamine:
-Enjoy pleasurable activities- listen to music you love, meditate, hang out with people who bring you joy
-Exercise- Pilates is a great way to get that dopamine boost, but if you can't get to a class today, try taking a walk outside; preferably while it's sunny for added benefit
-Work toward your goals- I've had the honor of watching so many Pilates students excel in their practice, and while everyone has down days, overall they experience the reward of a strong sense of accomplishment
-Eat a healthy diet: foods rich in l-tyrosine can also help boost dopamine levels. These include almonds, bananas, eggs, avocados, tofu, chicken, and beef

Serotonin: The Mood Stabilizer
Serotonin plays an important role in our mood, sleep-wake cycles, appetite, digestion, and sexual desire. Low levels can leave us feeling flat, while consistent and optimal levels leave us feeling focused, emotionally stable, and calm.

Ways to Boost Serotonin:
-Get Active- (Are you seeing a pattern here!?) Exercise is one of the best things you can do to release serotonin
-Get Outside- Some studies suggest that sunlight can trigger the release of serotonin
-Meditate- Meditation or other relaxation activities to you quiet your mind can boost serotonin

Oxytocin: the love chemical
When you hug or kiss someone and you get that warm feeling of bonding and closeness, that's oxytocin. Oxytocin influences our feelings of love, connection, trust, and loyalty

How to Boost Your Oxytocin
-Stay socially connected: Spend time with people who fill you with joy (as oppose to drain you). Connecting with your instructor in private lessons or the camaraderie experienced in group classes are great ways to connect socially.
-Enjoy physical touch- if you're partnered up, find opportunities to hug, holds hands, and be with each other intimately. If you're not partnered up, get a massage. Research suggests massages can both boost oxytocin and also lower your stress hormones leaving you calmer and happier.

Endorphins: the runner's high
Endorphins are the body's natural pain relievers, flooding us with good feelings in response to discomfort or stress. Our bodies create them when we do things that exert ourselves, or in response to activities that feel good like enjoying delicious food or having sex.

How to Boost Your Endorphins:
-Get Sweaty (Definitely a pattern here!) Exercise is a sure fire way to release endorphins.
-Laugh- there's a reason they say laughter is the best medicine. Watch a comedy, listen to a funny podcast, or come take a group class with friends. Laughter helps release endorphins for that high feeling
-Indulge a little- enjoy the things that bring you bliss- your true guilty pleasures. Whether that's watching your favorite reality TV show or getting an extended massage, indulging in your favorite activities release endorphins for that feel-good feeling.

No Time For Pilates? We Can Help!

4/11/2022

It's a super common phrase these days: "I just don't have time!" We're rushing from job to job, family function to family function, and we're lucky if we're able to do our hair, finish the grocery shopping, and get a healthy meal on the table each day. Research shows that time-poor individuals who feel constrained by competing priorities often become less active and less healthy. "Time" is the number one reason people give for making unhealthy food choices and exercising less.

Our Perception of Time
Turns out time is more than just some numbers on a clock. While there ARE only a certain number of hours in the day, our attitudes toward time are shaped by our values and our mindset. We all know the concept of "making time" for the things we value and the things we prioritize. "Looking" for more time in the day or trying to do multiple things at once just won't work. Research has shown that when people multitask the end result can actually be more sloppy--and each task take longer--than if the person had just focused on one thing at a time.

Our Priorities
So if it's not about "making more time" or finding more "life hacks", what is it about?
It's about defining (or redefining) our priorities based on our values (not based on what others think our values should be) and then making the best use of our time. It can be helpful to reflect on what is most important to you in life and move away from tasks, people, or projects that no longer serve your values. Reflect on your core values and whether they align with your daily activities. Are there daily tasks you are completing that are not getting you any closer to your goals? Are you "prioritizing" these things over other more important activities?

How We Spend our Time
Did you know that the average American checks their phone over 80 times a day? Mindlessly scrolling through social media, watching Netflix, or browsing/shopping online may all feel good, but might not be the best choices when it comes to your wellbeing. Technology offers a constant temptation to fill your time (and attention) but too much screen time can result in the production of excess stress hormones. Besides, how many people really say on their deathbeds- I wish I had spent more time on Facebook?

Let's Go
So let's begin. Reflect on your priorities and core values, and then assess whether your daily activities matches those. If it does, wonderful! If it doesn't, maybe it's time to make a change. And I know all of this "sounds" easy but in reality can be challenging to implement. But challenging doesn't mean impossible. Next time you think "I just don't have time for Pilates today," reflect on why you started Pilates in the first place (mental/physical health, pain relief, injury rehabilitation, toning your body, increasing strength, etc) and the benefits it brings you. You just might "find" the time was there all along!

Spring into Life with Pilates

3/28/2022

Spring is upon us, and with the flowers starting to bloom and nature coming to life all around us, I can’t help but feel a bit more positive, a bit lifted, like there’s a spring in my step! I’m such a big believer in the mind-body connection, so it will come as no surprise that I largely credit Pilates with giving me such an optimistic mindset. Pilates will change your body, yes, but it will also change your life. The principles of Pilates are the mind-body gift that keeps on giving. There are six of them, but I’m going to focus on three here.

Principle 1: Breath
Breath is literally how we live and exist. But do you live and exist to your fullest? The breath is so powerful. It is a direct pathway to our para-sympathetic nervous system, the system that can bring us calm when we need it. I don’t know about you, but calming down is a great skill to have when you have kids, a job, a husband/wife, a house, family, pets, and a million other things to juggle.

Couple a calmed nervous system with a boost of endorphins that you get from moving your body in Pilates, and hello happiness. That’s why Pilates is addictive: it makes you happy from the inside out. It keeps you calm and sane–on and off the reformer. Breathing also heals, by sending oxygenated blood all throughout your body. When you heal and calm your body in Pilates, you take that healing and calm out into the world, and it's powerful.

Principle 2: Centering
In Pilates, your Center is also referred to as your Powerhouse. Your Powerhouse is all the muscles from your ribs to your hips in the front, in the back and around the sides. These are the girdle of muscles that we want to strengthen to help stabilize your spine and pelvis. And, we let’s not forget about the booty muscles- they are part of the Powerhouse too!

In Pilates, the premise is working from the center first. It’s the place from where we draw our strength and stability. There is SO much focus on this because we always want our movements to be initiated with a strong Powerhouse. This is powerful because in the chaos of life, it’s Centering that we need. We want to think and behave and live from our core values- our Center- a grounded place where we are more self aware, kinder, less triggered and more positive. Pilates makes us aware of this place of strength in a physical way, but the ripple effect makes us aware of it in our lives.

Principle 3: Control
Did you know that before Pilates was called Pilates, it was called Contrology? It’s wasn’t until Joseph Pilates died in the 1960’s that his method was named after him. We’ve all been there: as we get older, if you live a sedentary life and overall make poor health choices, your body starts to be in control of you. Whether that be with illnesses, ailments, or injuries, these things start to dictate your life and the choices you make. You start to participate less in life, less in the activities you once enjoyed, because of the illness/pain/ailment.

Pilates puts you back in control of your body. It’s “stretch and strength with control”, and the control part is important because it’s the part that uses your mind. When you can exercise control over your mind, you can execute exact movement in your body. And it’s that exact movement that will increase mobility, break bad habits, and fix poor alignment. All of this means you’ll be able to participate in your own life more.

I love Pilates- what it does for my body, my mind, and my life. Come join me for a session, and you’ll reap the benefits too.

How to Hydrate When You Don't Like Water

3/6/2022

Why is Hydration Important?

Drinking enough water throughout the day is important for a number of reasons, some of which might surprise you! Hydration regulates our body temperature, lubricates our joints, keeps our immune system strong, delivers nutrients to our cells, and keeps our organs functioning properly. When we’re optimally hydrated (notice I didn’t say the MORE water we drink– because too much is a problem) we have better sleep, mood, and brain function.

So How Much is “Enough”?

Many experts recommend drinking approximately 11 cups of water a day for the average woman, and 16 cups of water a day for the average man. Another way to calculate optimal hydration is to divide your weight by two to get the number of ounces you should strive for: a 160lb person would set a goal to drink 80 ounces of water per day. Don’t overthink it: you’ll know you’re drinking enough water if your pee is consistently clear throughout the day.

What to do when you don’t like drinking plain water

Add some natural flavors: If you CAN, add some natural flavors (as opposed to packaged sweeteners that probably contain artificial colors and flavors) to your water. Some of my favorite combinations are sliced strawberries/lemons and sliced strawberries/mint. Cucumber is also an easy addition, and you know what- I feel fancy drinking it! While there are many fancy special water bottles out there that have special compartments for your fruits/mints/flavors, honestly– if you don’t already have one, don’t let this stop you. Any water bottle will do. Just cut up your flavor enhancers and toss them in!
Eat more water-rich foods: drinking isn’t the only way that our body hydrates. We also take in water from the foods we eat. Foods that are naturally hydrating include: melons, strawberries, pineapples, peaches, oranges, bell peppers, broccoli, and celery. So don’t discount what’s on your plate- it can keep you hydrated as well!
Drink a glass of water first thing in the morning- While “proper” hydration should be sprinkled throughout your day (it doesn’t support your body to just drink 5 glasses of water all in the morning, then nothing for the rest of the day- and in fact, drinking TOO much water at one time can be toxic and/or lethal) something I find helpful to “cue” myself to hydrate more throughout the day is to start my day with a small glass of water. I add a few drops of lemon essential oil to a warm glass of water and drink it while I’m preparing my coffee. Starting my morning in this way helps me to be more aware of hydrating throughout the day.
Track your intake: There are several tracking apps and devices out there that will let you track how much water you are drinking. This is really helpful for some people, and it makes sense- what you focus on is what you control and change in your life. Set a goal for yourself, and then track throughout the day how much water you’re drinking. This extra “accountability buddy” might just be the go for you.

Heather Gradke

I'm a BASI Certified Pilates Instructor by day, somewhat competent housewife by night. I used to have hobbies but then CHILDRENS. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso.

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