Exercise and strength are related to living well, and reducing chronic diseases, but it can also help with falling, recovering from injury, and how our body ages.

Live Longer

We know that exercise can help us live longer. How?

It can keep your bones, muscles, and joints healthy and can make you less likely to have things like diabetes, cancer, heart disease, and osteoporosis. Exercise can also lower your blood pressure, manage chronic conditions like arthritis or diabetes. It also helps with stamina, joint swelling, pain, and muscle strength, and it helps with your balance, which means the risk of falling diminishes. We also know what exercise, specifically resistance training, can help with age-related decline in muscle mass.

All of these things will help you live a longer, healthier life, but did you know it can change how you age and stay disease-free on a genetic level?

Cellular Change

Have you ever heard the saying, "you're only as old as you feel"? Or have you met someone...

After teaching my class yesterday morning, I made a trip over to Basil Bandwagon (I love this place!) to get a fresh Blueberry Protein Smoothie. As I entered the store, there was a display of this product.  It piqued my curiosity because I am always looking for different ways to feed my body awesome stuff and share it with my peeps.

As soon as I got home, I pulled out my juicer and ninja to make my smoothie.  Here’s how I did it:

Step 1: In the juicer (If you do not have a juicer, no worries, you can put all ingredients into your smoothie blender, it will just have a different consistency

• 1 “ fresh ginger (unpeeled, peeled if you are not using a juicer)
• 12” English cucumber (unpeeled, peeled if you are not using a juicer)
• ½ of a lemon skin removed (if not using a juicer, remove seeds)
• 1 granny smith apple, cut in 4 pieces (unpeeled, peeled, and pitted if you are not using a juicer)

Run them all through the juicer. 

Step 2: In the Ninja:

• 8...

Body composition is an integral part of our programming at Sphericality and The Limitless Lifestyle Academy. Building muscle is part of good body composition, and you must exercise to make that happen. Learn how one of our most active clients, Carolyn, makes sure she stays strong.

Carolyn & Sphericality

Carolyn joined Sphericality in 2014 when a friend recommended Sphericality. She wanted to try something new but did not want to join a traditional gym. She went with her to try a class taught by Dorian and was hooked after that.

Since 2014 Carolyn has taken well over 2000 classes, including taking advantage of our online platform in 2020. When the gym had to close, she never skipped a beat and took our online zoom classes or did something for herself from home with an epic workout set up in her home to optimize taking classes from home.

She's always participating in our studio challenges, most recently crushing our Myzone team challenge as the highest MEP earner. The...

Muscle! Many women find that work to be scary. They don't want to bulk up or look manly; this is why they stay away from resistance training. However, that will NEVER happen due to the lack of testosterone hormone in our bodies. Physically, what will happen is a more lean look.

Body Composition

Stepping on a scale can tell you your weight, but it does not give you the bigger picture of your wellness. At Sphericality and The Limitless Lifestyle Academy, we focus on body composition.

What is body composition? Body composition refers to everything in your body, split up into different elements. Two elements that are commonly used are fat mass and fat-free mass. Fat mass refers to all the fat tissue in your body. Fat-free mass is everything else, including muscle, organs, bone, and fluid.

The most important things we look at are fat mass and muscle mass and their ratio. This ensures your body is as healthy as possible, which is why we work out and eat right in the first place! ...

The Benefits of Dry Skin Brushing

There are several benefits to dry skin brushing. One of the main benefits is, of course, the removal of dry skin from the body. Some other benefits include the reduction of cellulite and the ability to get circulation in your body moving at a pace that helps you produce new skin cells and keeps your blood circulating properly. It can also be relaxing and help if you are having a sensory overload or if you need a calming feeling to help you reduce the stress from your day. DSB is also a great way to help your body detoxify

The Method of Dry Skin Brushing

Dry skin brushing is a simple enough method. You use a non-synthetic or natural bristle brush on your body to remove dry skin.This brushing technique is done all over your body and with no lotion, soaps, or water. You simply brush the body gently making sure to get every part of your body and then take a shower afterwards.It is considered to be a more natural and milder form of exfoliation than...

Summer is all about fun with vacations, parties, BBQs, and picnics! This year we will be able to enjoy all of these things. While summer is a time for fun, many things can derail your wellness journey. Peer pressure, over-processed food, food high in fat and carbs, plus alcohol, but It doesn’t have to be that way.

At food camp, we track macros; keeping track of how much protein, fat, and carbs you’re getting can help you stay consistent with what you’re eating. The more consistent you are, the happier your body will be.

Not only do food campers track macros, but they also learn about what they’re eating. This is the educational component of Food Camp; if you know better, you do better. You don’t have to be perfect at tracking macros over the summer, but thinking about what’s in your food may help you make better choices.

This month, we went over typical summertime BBQ and picnic foods. The goal was to make balancing food choices easier for our...

Yes, of course, you want to tone and shape your legs. Who wouldn't?  The real important question to ask, however, is WHY would you like to tone and shape your legs?

To look good and feel comfortable in your favorite jeans? Well, that is a good reason.  We all want to feel good in our favorite clothes, including me.  But there 6 more important reasons that I, as a 58-year-old woman, exercise my legs intensely five times a week, and I’ll share them with you.

Reason #1:

Toning your legs will help you build lean muscle and burn fat, create and maintain healthy, efficient body composition that, in turn, keeps your metabolism running efficiently. Your quads and glutes are some of the biggest muscles in your body.  They can pack a powerful metabolic punch if you keep them toned.

When you stress your muscles during exercise, they begin to break down.  But afterward, the magic happens.  When the muscles repair, they build.

 Reason #2:

Toning...

Join Chef Ro in her fabulous kitchen with other ladies of the Limitless Community!

Ro will teach you her secret tips and tricks to make the perfect homemade pasta and easy gnocchi made with ricotta cheese (high protein) instead of potatoes (high carb)

And yes!  It's ok to eat pasta!  We teach you how to eat anything you want, and maintain a healthy and fit body.

Join Ro for more at our upcoming Spring Cleaning for Body, Mind & Life Virtual Retreat for Women on April 24th and 25th.  And don't worry if you can't make the whole thing...it will be recorded and sent to you after the retreat!

Seasonal change makes us think about where we are in our lives. It’s a great time to be inspired to make long desired changes. Spring time is one of the BEST times of the year to make changes in our wellness primarily by cleaning out the old, bad habits and adopting new ones that serve us. Spring time is one of the best times to clean up your wellness act!. Scientists have shown that metabolism can change with the seasons (it’s easier to gain weight in the winter).

Come to our Spring Cleaning for Body, Mind & Life Virtual Retreat for Women 

• It's time you entered vacation season feeling clear, positive, and hopeful.
• It's time to dispose of the clutter of diets and exercise programs out there that overwhelm you and don't address the unique needs of women over 40 (your...hormones!)
• It's time to dust away all of the negative thoughts and self-talk. It's time to get out and connect with other women just like you, "Hey, I'm not alone in this."
• It's time...

The first month of Spring we wanted to have a super star that is always working on ‘cleaning up’ her wellness, she lives our program daily and embraces our 6 lifestyle essentials. Learn about how Pattie has been cleaning up her nutrition, exercise, mindset, stress, how she understands her body and her connection to her community! It doesn’t have to be perfect, you just have to do it and live it.

Hear it right from Pattie

I joined Sphericality not long after I moved into the area. It must have been around 2013. It’s been a minute, as the kids say! My first class was Barre with Christine, and she mightily kicked my booty! I was winded when I got up the three flights of stairs. I couldn’t do a seated chair at all, and I could not get my leg up on the barre to stretch. But despite all the stuff I struggled with, I had a blast. I took some classes, and that was about it. A few months later, I threw out my back badly. Dorian had an Open House, and I...