MIX

MIX - San Diego, CA - Yoga Classes in San Diego, California

2011-10-03T15:24:00.000-07:00

MIX - San Diego, CA - Yoga Classes in San Diego, California

WWW.THEMIXTECHNIQUE.COM

MIX GROUPON Feature---Only 5 minutes left!!!

2011-04-18T23:56:00.000-07:00

5 class pack for only $25...Go check it out below, ends at midnight!

http://www.groupon.com/deals/mix-san-diego?c=dnb&p=3

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Please Register to "Follow" MIX on GROUPON!

2011-04-14T06:51:00.000-07:00

Greetings MIX-ers,

Please register for GROUPON and "FOLLOW" MIX for our upcoming feature this Sunday & Monday (April 17&18)!

Share the link with your friends and you will receive the notification first thing 4/17 for our amazing deal.

http://my.groupon.com/merchants/lmg-dance-and-fitness-mix

See you on the dancefloor!
-Lesa
Owner of MIX

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Subscribe to MIX's New Youtube Channel

2011-03-19T08:07:00.001-07:00

Short on time? Can't get to our studio? Out of town?

http://www.youtube.com/user/LMGDANCE

Subscribe and you'll never be without MIX :)

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Lesa G. Williams: The New Chula Vista Dance Fitness Expert

2011-03-19T08:03:00.000-07:00

Hey MIX-ers!

I am pleased to share that I have been selected to write for Examiner.com as the expert in Dance and Fitness for the Chula Vista area!

As a professor at Southwestern College and a past student at Chula Vista schools, this is an exciting new adventure and I would like to invite you to subscribe to my articles.

It's FREE! You simply click the link, click Subscribe to this author, and you'll receive each article in your email box once I write!

Enjoy!

http://www.examiner.com/dance-fitness-5-in-chula-vista/lesa-williams

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Find MIX Dance Company on FaceBook!

2011-01-17T13:47:00.000-08:00

New FaceBook Fan page for our newest project at MIX!

This new program will train future dancers and assist with molding performers and teachers!

Audition date: Friday 1/21
from 11-12:30pm.

Think of it as a free dance class...Ballet, Jazz, Modern and Hip Hop elements will be taught.

Please RSVP by replying with your full name and age. Must RSVP to hold your audition spot!

Requirements:
*At least 18 years of age (and older).

*Males and Females welcome!

*Previous dance experience (please bring a resume listing dance/performance experience, dance teaching jobs and photo)

*We are looking for dancers with a strong passion for dance, willingness to learn and COMMITMENT.

*Currently, rehearsals are only Fridays from 11-12:30pm, but will extend as the company does. If you cannot make Friday rehearsals from 11-12:30pm please do not attend.

*Dancers will be considered Scholarship Students of our studio and will be able to take unlimited classes for a small monthly fee
(Required classes will be discussed at audition).

*Dancers will work out shifts with owner and gain knowledge on how to assist with teaching, front desk management and dance company experience (performance opportunites such as Celebrate Dance and other SD events).

*There is the possibility of pay for performances (depending on stipends for shows), HOWEVER, this program is based on gaining experience and resume building more so than a paycheck.

Questions/to RSVP: Please only email INFO@LMGDANCEANDFITNESS.COM
Please do not call or stop by to ask questions.

See you on the dancefloor!
4836 Rolando Blvd. San Diego, CA, 92115

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Welcome to 2011!

2011-01-10T15:38:00.000-08:00

MIX begins the new improved 2011 schedule today 1/10/11!

Register on-line now for classes...

https://clients.mindbodyonline.com/ASP/home.asp?studioid=13340

Let MIX help you with your fitness and health resolutions.

Peace and health,
Lesa G. Williams

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

Thought for the month

2010-09-27T15:19:00.000-07:00

Growing up, like everyone else, I had thoughts/ideas on where I imagined I would be at this point in my life. Adulthood. I planned every little step and found that the steps I didn't plan where the ones I enjoyed the most or ended up being the most fitting. To this day, whether it is society, my teenage version of myself or things I hear from others-there is that small part of me that ponders "Is this where I should be right now?...Should I be in a different place? What would so-and-so think of where I was in my life at this moment"...

Well enough is enough. As I ponder this thought for myself, I share it with you too-to also ponder. I would like to take those thoughts and kick them into space...RELEASE of expectations, RELEASE of limitations, RELEASE of confinement, RELEASE of judgement, RELEASE of ego...release.

Because honestly...who cares? There's no tally at the end, or scorekeeper if you will, telling you what you missed or didn't get done. Everyone has their own journey.

This is so true. So whether you think you are where you need to be in your life at this exact moment in time, or not...Just BE.

Be your best version of yourself, because NO one else can be you.

Live for the experience and the growth you can achieve. Ego is one of the most dangerous things out there...It can start wars.

So let it go. Breathe...and release! Enjoy :)

Visit us at our new studio location: MIX 4836 Rolando Blvd. SD, CA 92115 www.lmgdanceandfitness.com

"Train Well, Dance Well, Live Well"

2010-07-22T09:50:00.001-07:00

Howdy all!

I hope all is prosperous. Here is some new info re: my blog.

My blog will now be a monthly blog with fitness, wellness and success tips. I hope to continue bringing you new ideas to incorporate into your daily routines. I am also working on a Utube site so that you can "see" some of the exercises I recommend trying to find the best version of yourself!

Peace and Health!

Lesa
Owner
MIX
4836 Rolando Blvd. SD, CA 92115http://www.lmgdanceandfitness.com/

Listen to your gut.

2010-05-21T17:40:00.000-07:00

The satisfaction that comes from knowing you pushed yourself to do something challenging, scary and invigorating is immeasurable. When your gut tells you that something is too difficult or beyond your realm of capability, this is when you must break through your comfort zone and make it your reality. -Lesa G. Williams

Peace and health!
Visit us at our new studio location:MIX 4836 Rolando Blvd. SD, CA 92115http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 3/26/10

2010-03-22T15:16:00.000-07:00

Please visit MIX at this years San Diego IndieFest!

I will be hosting 5 min yoga and The MIX Technique demonstrations on the hour!

This Saturday 3/27 in the Acoustic Stage Area (MIX, the studio, will be closed).

www.SDIndiefest.com

Also, we will be OPEN on Sunday 3/28 for our community's neighborhood fair.

FREE Boot Camp! at 11am and FREE The MIX Technique at 12pm (space is limited, please email info@LMGDANCEANDFITNESS.com to register).

See you there!

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 3/19/10

2010-03-22T15:15:00.000-07:00

New MIX Wear is in!!!

Come take class and check out the new apparel...look fierce, feel fierce!!!

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 3/12/10

2010-03-22T15:12:00.000-07:00

Live in the moment.

Taste the food you are eating.

Breathe in deeply.

Listen to the person who is talking to you.

Choose your words wisely.

Participate.

Be alive.

Enjoy.

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 3/5/10

2010-03-22T15:09:00.000-07:00

The effects of Yoga on concentration:
I am doing my graduate research on the effects of Yoga on concentration.

I am looking for college students (all ages) who have taken yoga, to participate in filling out a survey. Please email me at info@LMGDANCEANDFITNESS.com to participate.

Thanks!

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 2/26/10

2010-03-22T15:06:00.000-07:00

The AB Corset:
Pull your stomach muscles in at all times and work on your core in the easiest form.

Belly button in towards the spine!

For your weekly reminder: Take the new ABS MIX class offered at MIX on Saturdays 12-1pm.

AN HOUR OF ABS!!!!!!!!!!!

Your bikini/speedo is calling.

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 2/19/10

2010-03-22T15:04:00.000-07:00

Become a Fan of MIX on FaceBook to stay up to date on studio information!

See you on the dancefloor!

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 2/12/10

2010-03-22T15:01:00.000-07:00

"With L-O-V-E".

Keep your words sweet, in case you need to swallow them.

Empathy keeps your heart open.

Treat everyone as though they were family...and see how your perspective changes.

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Friday" for 2/5/10

2010-02-03T17:43:00.000-08:00

Valentine's Day Yoga Fun

Come join MIX on Feb. 11th, Thursday at 7:30pm for our special Valentine's Day themed Ambient Yoga class!!!

Bring a sweetheart, friend, family member, or neighbor and receive a delicious Lo-Cal, Reduced Sugar Cupcake Culture treat for taking class!

WWW.CUPCAKE-CULTURE.COM

(Drop-in rate is $10, first class is FREE!).

Something sweet for your body and your tummy (and a healthier version, so you don't have to feel bad about it :)

Mark you calendar: 2/11/10...7:30pm @ MIX.

<3
L

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Friday" for 1/29/10

2010-02-03T17:37:00.000-08:00

Is your new year's resolution not working?
You haven't been to MIX then.

We have classes ranging from Boot Camp!, Yoga, Cardio Dance classes and my creation (patent pending) The MIX Technique---a lovely blend of Yoga, Ballet basics and Pilates.

We are San Diego's newest, intimate Yoga, Dance and Fitness studio.

We welcome men and women and are currently accepting enrollment for the re-release of our Little Ones Summer Session! (July 2010).

Check out our website and click Studio Info for details. You can also print up a schedule by clicking on PDF: www.LMGDANCEANDFITNESS.com Hope to see you soon---First class FREE, only $10 after!

Peace and health!
L

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Friday" for 1/22/10

2010-02-03T17:28:00.000-08:00

Technique is EXTREMELY important!

HOW you workout is just as important as WHAT type of workout you do!

I know-It sounds like a riddle.

Think of it this way: You can do a workout and not see results because your body is not in the correct alignment, you are not pushing hard enough, shying away from the burn or working out too infrequently.

If you apply great technique, workout consistently and embrace the burn (cardio and muscle strength work) you will see results!

Also, as students, be aware of your instructor's experience and knowledge. There are many glorified teachers out there who teach ONLY because it is their workout for the day! WRONG!

Do your research! Make sure your teacher has vast experience, knowledge and passion for their craft of fitness, health, yoga or dance. It should be something they live---not just a hobby.

May the force be with you!
L

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Friday" for 1/15/10

2010-02-03T17:23:00.000-08:00

SUPPORT:

There is something to be said about the people around you and the support we give and receive from each other.

You are your number one fan (and if that doesn't apply today-make it apply).

Remember, it takes support to give support. Share this feeling with your family and friends.

People who feel supported perform better in all areas of life.

Many times, we find we are very busy, but you must make time for what you love.

Good luck!
L

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Friday" for 1/8/10

2010-02-03T17:21:00.000-08:00

Come train with us and see what all the hype is about :)

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear. This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 12/18/09

2009-12-11T17:34:00.000-08:00

Keep your workout fresh by taking class at MIX!

First class FREE (SD residents only, please).

Only $10 after that...drop-in when you can!

Resolutions are kept at MIX.

The online schedule is accurate through Dec. 30th, with the additional changes listed below:

*Thurs 6:30pm Cardio Cha-Cha is now The Mix Technique
*Little Yoga and Little Combo are cancelled until further notice
*Friday 5:30pm Adult Jazz Dance and 6:30pm Ambient Yoga will be moving to a new day/time.
No class 12/18/09.

New MIX schedule comes out at the end of Dec so that you can prepare your new routine for 2010!

Thanks for your understanding and patience.

Healthy Holidays!

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 12/11/09

2009-12-11T17:02:00.000-08:00

Acceptance VS. Resistance...

Maybe you've seen the movie "Yes Man!".

If you have not, it is one that I recommend. Not just for the pure comedy that is Jim Carey, but for the education.

From personal experience, I have found that when I enter a situation with acceptance, I find better results. Inside, I might be thinking "there is no way this is going to work". However, if I've approached from a positive standpoint-the result can be amazing. Maybe one that I hadn't imagined for myself. Yet, with acceptance I find an new experience that my "self" may not have allowed me to take.

On the opposite end of the spectrum...there is resistance. Entering a situation with resistance causes the body to become tense: increased heart rate, head pressure, lack of energy, hypertension...the list goes on.

I have found that resistance can sometimes lead to an unneccessary battle...against the law of fate. Things happen for a reason. Being able to let go and take the ride can be difficult but invigorating at the same time. Imagine a rollar coaster...going up, you may wonder "why did I willingly get on this ride?"...everyone has their own experience during the ride...some people laugh, cry, vomit...but, the way down is a rush. Some people close their eyes, put their hands up, want to see the view at the top...

Most of the time, at the end of the ride you are glad you did it. Maybe you overcame a fear. Maybe you had the best time ever. Maybe you decide to never ride again.

But...bottom line, you did it.

Next time someone asks you for something, try answering with acceptance. It doesn't mean that you need to say yes to everything. But, rather than saying no all of the time...try yes.

"Maybe" or "Let me get back to you" can work if you have a hard time switching to yes.

See what your experience is with your new found reaction of acceptance.

With love,
Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 12/4/09

2009-12-11T17:01:00.000-08:00

The quote is true:

Whether you think you can or you think you can't...you're right.

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 11/27/09

2009-12-11T16:59:00.000-08:00

A special "Thank you" to everyone who participated in MIX's first, annual Gratitude Wednesday event.

I hope you take the time to stop, enjoy your family and reflect.

Om Nama Shivayah.

Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 11/20/09

2009-12-11T16:56:00.000-08:00

“Let us be grateful to people who make us happy; They are the charming gardeners who make our souls blossom”.
-MARCEL PROUST

Please join MIX as we celebrate life, the ability to move and each other on Wednesday November 25th, 2009 (before Thanksgiving).

ALL classes this day are FREE.

It’s our “Thank You” to our students and the community of San Diego.

11/25/09 Class schedule:

10:00am---Boot Camp!

5:30pm---Stretch It
6:30pm---The Mix Technique
7:30pm---Funky Yoga

Please visit www.LMGDANCEANDFITNESS.com and select the INFO tab for class descriptions (and current studio schedule).

Namaste Om Shanti,
Lesa

Owner MIX/LMG Dance and Fitness

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 11/13/09

2009-11-18T18:23:00.000-08:00

A while ago, I received this email from a good friend of mine.

Read with an open mind and take with you what you will. Enjoy!

Life is a succession of lessons which must be lived to be understood." (Helen Keller)

Rule One - You will receive a body. Whether you love it or hate it, it's yours for life, so accept it. What counts is what's inside.

Rule Two - You will be presented with lessons. Life is a constant learning experience, which every day provides opportunities for you to learn more. These lessons specific to you, and learning them, is the key to discovering and fulfilling the meaning and relevance of your own life.

Rule Three - There are no mistakes, only lessons. Your development towards wisdom is a process of experimentation, trial and error, so it's inevitable things will not always go as planned or turn out how you'd want. Compassion is the remedy for harsh judgement - of ourselves and others. Forgiveness is not only divine - it's also 'the act of erasing an emotional debt'. Behaving ethically, with integrity, and with humour - especially the ability to laugh at yourself and your own mishaps - are central to the perspective that 'mistakes' are simply lessons we must learn.

Rule Four - The lesson is repeated until learned. Lessons repeat until learned. What manifest as problems and challenges, irritations and frustrations are more lessons - they will repeat until you see them as such and learn from them. Your own awareness and your ability to change are requisites of executing this rule. Also fundamental is the acceptance that you are not a victim of fate or circumstance - 'causality' must be acknowledged; that is to say: things happen to you because of how you are and what you do. To blame anyone or anything else for your misfortunes is an escape and a denial; you yourself are responsible for you, and what happens to you. Patience is required - change doesn't happen overnight, so give change time to happen.

Rule Five - Learning does not end. While you are alive there are always lessons to be learned. Surrender to the 'rhythm of life', don't struggle against it. Commit to the process of constant learning and change - be humble enough to always acknowledge your own weaknesses, and be flexible enough to adapt from what you may be accustomed to, because rigidity will deny you the freedom of new possibilities.

Rule Six - "There" is no better than "here". The other side of the hill may be greener than your own, but being there is not the key to endless happiness. Be grateful for and enjoy what you have, and where you are on your journey. Appreciate the abundance of what's good in your life, rather than measure and amass things that do not actually lead to happiness. Living in the present helps you attain peace.

Rule Seven - Others are only mirrors of you. You love or hate something about another person according to what you love or hate about yourself. Be tolerant; accept others as they are, and strive for clarity of self-awareness; strive to truly understand and have an objective perception of your own self, your thoughts and feelings. Negative experiences are opportunities to heal the wounds that you carry. Support others, and by doing so you support yourself. Where you are unable to support others it is a sign that you are not adequately attending to your own needs.

Rule Eight - What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. Take responsibility for yourself. Learn to let go when you cannot change things. Don't get angry about things - bitter memories clutter your mind. Courage resides in all of us - use it when you need to do what's right for you. We all possess a strong natural power and adventurous spirit, which you should draw on to embrace what lies ahead.

Rule Nine - Your answers lie inside of you. Trust your instincts and your innermost feelings, whether you hear them as a little voice or a flash of inspiration. Listen to feelings as well as sounds. Look, listen, and trust. Draw on your natural inspiration.

Rule Ten - You will forget all of this at birth. We are all born with all of these capabilities - our early experiences lead us into a physical world, away from our spiritual selves, so that we become doubtful, cynical and lacking belief and confidence. The Ten Rules are not commandments, they are universal truths that apply to us all. When you lose your way, call upon them. Have faith in the strength of your spirit. Aspire to be wise - wisdom the ultimate path of your life: and it knows no limits other than those you impose on yourself.

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 11/6/09

2009-11-11T18:54:00.000-08:00

Healthy Holidays!

It's that time of year again...spending time with the family, enjoying the season change (with the exception of San Diego :) and holiday treats.....yum. It's my favorite time of year!

There is definitely a way to enjoy without over indulging.

How???

Here are my quick tips to a healthy holiday season:
1. Office treats: Thank everyone for their lovely offerings at the office-but stick to your guns. If you are doing well in your everyday diet, enjoying a small portion or sharing with a co-worker is okay. Just remember that time spent on "treats" has to translate into time spent at the studio...so you can sweat it off!

2. Kindly accept candy canes and other holiday treats, but pass them to others or use as present decor. Nothing says, "Merry Christmas" more than a gift decorated with a lovely candy cane!

3. This one applies ALL year long: Pack your lunches. You are less inclined to cheat on your healthy diet if you have a nutritious lunch pre-packed. (Insert excuse here) "But I don't have time"...Here's what I say to that: If it's REALLY important, you will make the time. Period.

4. A jump rope is one of the best, easiest, cheapest methods to getting high cardio each day. If you have a place to use it, take a few minutes of your lunch break to jump. Chances are, you will feel more alert after a few minutes of jumping rope. And guess what, there's no sugar crash affect!

5. Share with your family, the gift of a healthy holiday. If everyone pitches in for Thanksgiving, have everyone bring a healthy version of their dish---less oil, fat, salt, sugar. And if there is that one item that is tradition and MUST be cooked the way it is---have it, but in smaller portions. Or, have the fam play a fun game of "The Deck of Cards Game" (Scroll down for that blog post and the directions on how to incorporate exercise into this old card game) after dinner, rather than falling asleep.

Lastly,

On November 25th Wednesday (The Wednesday before Thanksgiving) my studio MIX is holding our first annual "Gratitude Wednesday". It is our way of giving thanks for our clients, the ability to move and the gift of health. Classes are free all day!

The schedule for Gratitude Wednesday is as follows:

10:00am---Boot Camp!

5:30pm---Stretch It
6:30pm---The Mix Technique
7:30pm---Funky Yoga

Please visit us on FaceBook and become a fan for more details!

Healthy Holidays!
Lesa

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

Visit us at our new studio location:
MIX
4836 Rolando Blvd. SD, CA 92115

http://www.lmgdanceandfitness.com/

I'm Baaaaaccccckkkkkk!

2009-10-30T16:30:00.000-07:00

It has been some time since my last post. Many new life changes have taken place since then and I wanted to make sure I chose my words and thoughts appropriately.

I have been relecting in the last few months---learning more about myself, the world, and people around me.

The next several posts will all focus on what I've learned and want to share with my family, friends and students.

My goal is to teach and inspire---so that we may all benefit from experiences, error, triumphs...all of it. They are all learning experiences. I have learned to embrace every moment as a learning and teaching tool...To not be embarassed by what I might find, but to share with others because we are all human.

Today's first blog is one that I am extremely passionate about. Lately, I have had experiences where I keep feeling the need to voice my opinion in this regard and here it is:

In the famous words of Grandma Lee (contestant on America's Got Talent):

Cut the CRAP!!!

It's time to get real.

No more sugar coating.

Honesty is the best policy and folks, we need to cut the crap.

BE ACCOUNTABLE FOR YOUR LIFE AND ACTIONS.

Stop blaming people and circumstance for your lack of inspiration. Inspire yourself or reconnect with something that moves you.

Don't wait for someone else to make you great.

It doesn't work that way.

I hear excuses ALLLLLLLLLLLLLLL THHHHHHHEEEEEE TIIIIIIMMMMMME.

For what?

I don't want to hear an excuse for why you feel you are not valuable enough to try.

That's my message---Are you valuable enough to try? YES!

We all are---yet most of us whine and complain and serve up excuses to "not" be great.

I'm tired, I don't have any time, I'm scared, my childhood was difficult, my neighborhood is dangerous, I'm not smart enough...

It's like a self-fulfilling prophecy to fail.

I would rather see everyone succeed and be tired from working hard at being great,
than to see people fail because they didn't think they deserved it.

I get so mad when people are "okay" with not trying.

It hurts my heart.

We all have a potential, we all can be great, we all can inspire...

Yet we choose to go along for the ride and watch other people connect with their greatness.

Then, some of us, knock people down who are trying to be the best versions of themselves.

I could go on forever on this topic alone.

BE ACCOUNTABLE FOR YOUR LIFE AND ACTIONS.

BE ACCOUNTABLE FOR YOUR LIFE AND ACTIONS.

BE ACCOUNTABLE FOR YOUR LIFE AND ACTIONS.

Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 8/7/09

2009-08-03T08:24:00.000-07:00

LMG Dance and Fitness Monthly Newsletter
August 2009

"Train Well, Dance Well, Live Well"

STUDIO GRAND OPENING!!! August 8th, 2009 (One week from today!)

FREE 30 MINUTE SAMPLE CLASSES!!!

10am-2pm
Grand Opening Sample schedule:
· (10:30) Boot Camp
· (11:30) The Mix Technique
· (12:30) Cardio Cha-Cha
· (1:30) Eclectic Yoga
Come participate in the raffles (11am, 12pm and 1pm)and pre-purchase your class packages!!!
Regular class schedule begins 8/10/09

We are so excited to make you sweat!!!

P.S. DID SOMEONE SAY ONLY $10/CLASS??? You heard correctly, only $10 bucks a class!!!

Only $65 per in-house personal training or private dance/yoga instruction.

Packages will be available along with gift certificates.

Sincerely,

Lesa G. Williams
Owner
LMG Dance and Fitness
MIX

LMGDF is proud to present:
MIX
Mix is LMGDF's new studio featuring Yoga, Dance and Personal Training. This is the new home of LMG Dance and Fitness. Located less than 1.5 miles from SDSU, MIX is the place to find the latest in Yoga, Dance and Personal training. MIX describes the eclectic blend of creator and owner, Lesa G. Williams', training style and technique.

Lesa has always dreamt of having a studio where students of all ages, colors, sizes and skills could come together and train.

This is MIX.

4836 Rolando Blvd.
San Diego, CA
92115

MIX
The Class Schedule [Fall 8/10-11/2]

Mondays
10:00-11:00am Boot Camp! -Cardio, plyometrics, strength and endurance training, may include some outside activity.
4:15-5:15pm G.L.A.M-Glutes, legs, abs and more. Be prepared for anything!
5:15-6:15pm Adult Mod-Hop-A unique mix of Modern technique and floor work fused with Hip-Hop elements.
6:30-7:30pm The Mix Technique TM- A 60-minute workout class blending elements of Ballet barre, floor barre, Pilates and Yoga. Created by professional dancer, certified personal trainer, certified Yoga instructor and author, Lesa G. Williams.
7:30-8:30pm Eclectic Yoga-A blend of Hatha, Ashtanga, Vinyasa and Iyengar.

Tuesdays
4:15-5:15pm Eclectic Yoga-A blend of Hatha, Ashtanga, Vinyasa and Iyengar.
5:15-6:15pm The Mix Technique TM- A 60-minute workout class blending elements of Ballet barre, floor barre, Pilates and Yoga.
6:30-7:30pm Adult Jazz-A blend ofJazz dance technique dating as far back as Bob Fosse to contemporary styles such as Mia Michaels.
7:30-8:30pm Burlesque 101-The basics of a historic style of dance, merging sultry moves, tease and sass.
Wednesdays
10:00-11:00am Boot Camp! -Cardio, plyometrics, strength and endurance training, may include some outside activity.
12:00-1:00pm The Mix Technique TM- A 60-minute workout class blending elements of Ballet barre, floor barre, Pilates and Yoga.
1:00-2:00pm Eclectic Yoga-A blend of Hatha, Ashtanga, Vinyasa and Iyengar. 4:15-5:15pm Teen Yoga* (starts 9/9/09)-A class specifically for the teen Yogini. This open level Yoga class will introduce new students to Yoga and challenge practicing teens with new elements. Great for concentration.
5:15-6:15pm Yoked Yoga-A power Yoga class with weights. Take your Yoga to the next level!
6:30-7:30pm Stretch It-Work on flexibility with this hour-long stretch focus class. Muscles need flexibility to prevent injury just as much as they need to be worked for strength and endurance. How limber are you?
7:30-8:30pm Funky Yoga-A class for those who want to try Yoga and need a faster energy pace. Great for beginners and seasoned Yoginis.
Thursdays
4:15-5:15pm Teen Jazz* (starts 9/10/09)-A class specifically for the teen dancer. This open level Jazz class will work on technique, style and dance job preparation.
5:15-6:15pm Boot Camp! -Cardio, plyometrics, strength and endurance training, may include some outside activity.
6:30-7:30pm Cardio Cha-Cha-Basic Cha-Cha combinations set to raise the heart rate and leave you sweating! No partner needed.
7:30-8:30pm Ambient Yoga-Relaxing ambience. Restorative asanas to end a busy day. Come chill...
Fridays
4:45-5:15pm Meditation-A 30 min. class devoted strictly to meditation for clearing the mind, body and soul. All levels welcome. Pay-what-you-can.
5:15-6:15pm Ambient Yoga-Relaxing ambience. Restorative asanas to end a busy day. Come chill...
Saturdays
10:00-11:00am Boot Camp! -Cardio, plyometrics, strength and endurance training, may include some outside activity.

The Little Ones Program (STARTS 9/12/09):Little Combo, Little Hop and Little Yoga are 45 minute-long classes. 8-week sessions, must pre-pay/pre-register. Must have at least 2 students for each class to run.
Observation from inside the studio is not permitted. Viewers must observe from window at all times.
11:15-12:00pm Little Yoga-A class for parents and their child (age 4-8) Child must attend class with one of their parents.12:00-12:45pm Little Combo-A mixture of Ballet, Jazz and tumbling basics (age 4 and up).12:45-1:30pm Little Hop-A mixture of hip-hop basics and learning shapes, lines and precision (age 4 and up).

[CLOSED SUNDAYS]
Observation from inside the studio is not permitted. Viewers must observe from window at all times.

About LMG Dance and Fitness
LMG Dance and Fitness is your one-stop-shop for Yoga, Dance and Personal Training.
At MIX, you will find many different classes ranging from Yoga, Dance, Boot Camps, The Mix Technique (a new class offered exclusively at MIX), personal training and our new "Little Ones" program (dancers age 4 and up).

--------------------------------------------------------------------------------
YOUR FIRST CLASS IS FREE!!!
Adult Package Rates:No pre-registration needed. On-going classes.Drop-in rate (single class) $10
5 class package-$45
10 class package-$85
15 class package-$125
The Little Ones Program:Little Yoga, Little Combo and Little Hop (each 45 min. classes)Must pre-register for each ($70 for 8 wk sessions)Must have 2 students, per session, to run.
Personal Training sessions:One-hour personal training session (in-studio): $65/hr24-hr cancellation policy. Please call 619.889.0061 to schedule! Packages available.
--------------------------------------------------------------------------------

We thank you, our clientele and students, for your continued support. Peace and health, LMG Dance and Fitness

info@LMGdanceandfitness.com

LMG Dance and Fitness blog:
Please visit my blog "Fit-Ful" Fridays:
http://lmgdanceandfitness.blogspot.com/
For the latest in health, fitness, nutrition, stress relief and everyday life tips! A new blog is posted every Friday.
May the "fit" be with you!

LMG DANCE AND FITNESS has been nominated as one of San Diego's best businesses in the 2009 Best of the 10news.com A-List contest. Voting begins Monday, July 13 and runs through Friday, September 4. What is the 10news.com A-List?
The 10news.com A-List kicks off with an 8-week contest to find the best businesses in the San Diego area
San Diego insiders come to vote for and recommend their favorite businesses
The 10news.com A-List is the leading source for the insider's scoop Get ready; voting begins in 2 weeks, and this business is competing in the Gym category.

Quick Links

Please check out my official website for upcoming studio details!
www.LMGdanceandfitness.com

Much love to my web designer and logo designer! www.DJRue.com
www.ChrisChaseDesign.com
Join Our Mailing List!

First Class Free! Bring this coupon and receive your first MIX class free.
Our Grand Opening will include free demo classes. This coupon can be used during your first actual, full length class with us at our new location!

GRAND OPENING DAY: August 8th, 2009!!!

One time use-Valid 8/10/2009 and later. Single class only. Excludes "Little Ones" program and personal training.
Does not discount package price.
Forward email

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LMG Dance and Fitness 4836 Rolando Blvd. San Diego CA 92115

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 7/31/09

2009-07-20T15:42:00.001-07:00

I have learned a lot from the following woman and would like to share her knowledge with you. For local news in Yoga in San Diego, please check out the following link:

Diane Ambrosini
Yoga Club
San Diego Yoga Examiner

Stay tuned for her write up on MIX! :)

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 7/24/09

2009-07-20T15:39:00.000-07:00

I saw this quote the other day and it really touched me:

"The only people you need to get even with are those who have helped you".

To everyone who has ever helped me,

Thank you.

I owe you :)

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 7/17/09

2009-07-20T15:36:00.000-07:00

Food For Thought

Sometimes people tell you, "you can't do that" because THEY "can't do that". Don't believe everything you're told.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 7/10/09

2009-07-20T15:28:00.000-07:00

Deck of Cards Game:

Ok---Here is a fun game to try. This was an idea of Jillian Michaels, from the Biggest Loser:

You have a deck of playing cards. Keep all cards in, but shuffle.

On a separate piece of paper, assign an exercise to each of the following:

King
Queen
Jack
Joker
Spade
Club
Heart
Diamond

Each time you pull a card, read the amount and the type, ie: 7 Hearts.

If you decided that Heart would be push ups, you do 7 push ups.

Make the King, Queen, Jack and Joker cards something challenging to you!

Those can each be exercises done for 30 secs or 60 secs. Up to you!

*When I play this game with my students, Ace is a 60 sec. rest.

You're welcome!

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 7/3/09

2009-07-01T22:56:00.000-07:00

What is:

The Mix Technique?

Coming this Summer...Exclusively offered at
MIX...

The Mix Technique™A 60-minute workout class blending elements of Ballet barre, floor barre, Pilates and Yoga. Created by professional dancer, certified personal trainer, certified Yoga instructor and author, Lesa G. Williams, The Mix Technique (trademark pending) is a class that combines the essential techniques of dance and fitness. This class is exclusively offered at LMG Dance and Fitness' studio, MIX. The goal is to achieve the lean, toned muscles comparable to dancers while also receiving cardiovascular exercise and achieving flexibility. Clients will notice improvements in core strength, flexibility and will gain the toned, lean muscles of dancers and Yogis/Yoginis.

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 6/26/09

2009-07-01T22:43:00.000-07:00

It's how you feel

Ladies and gentleman,

When working out and eating healthy (remember, always BOTH) it's how you FEEL...not solely what the scale says. The scale is only going to tell you how much you weigh. It's not going to tell you what is muscle and what is fat. You can tell if your clothes fit differently, if you feel better in your own skin and notice the benefits to working out regularly and eating healthy.

Get a body fat percentage taken if you want to know your breakdown.

13-20% is considered Athletic (for men it is lower, 7-13)

21-29% is considered Average

Be aware of how much your muscle vs. fat ratio breaks down.

40-50% + is considered obese.

Clients can get body fat percentage reads at LMG Dance and Fitness.

Like G.I. Joe says, "Knowing is half the battle!"

"Fit-Ful" Fridays blog for 6/19/09

2009-07-01T22:37:00.000-07:00

Try this on for size:

1 minute each exercise

*Jumping Jacks
*Mountain Climbers
*Push ups
*Crunches
*Plank hold
*Tricep dips
*Full sit ups
*Lunges
*Jogs in place

1 minute rest---catch your breath, sips of water (do not sit down)

Repeat. Challenge yourself. Try to do 2 sets. Then add another. And so on, and so on...

WORK!

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays!" blog for 6/12/09

2009-06-04T09:04:00.000-07:00

Customer Service...Where Did It Go?

Recently, I have run into several situations where, as a customer, I am baffled and perplexed by the behavior of people working in today's society.

I started working in high school, so I remember learning about customer service and how important it is. I do not believe this same message is being portrayed to our current generation. However, wake up call: Most of this extreme behavior is being done by people my age (the 30 group) and older.

In the last year: I have been ignored at registers, passed from one worker to another, made to feel like my business was not important, that I was a disturbance to someones cell phone conversation/colleague conversation, not greeted (even after I did the greeting or asked them how they were doing), chastised for asking a question...the list goes on and on.

I even had an employee tell me that she preferred real candles and wouldn't help me when I asked a question about their stores fake candles...Not sure how the creator of that store chain would have felt if he/she heard that conversation.

So-what am I going to do to change it?

I am going to do what I do best, and that is to teach.

People treat you the way you teach them to treat you.

I am passing on a quote by Mahatma Ghandi on "The Customer":

======================================

A customer is the most important visitor on our premises. He is not dependent on us. We are dependent on him. He is not an interruption on our work. He is the purpose of it. He is not an outsider in our business. He is a part of it. We are not doing him a favor by serving him. He is doing us a favor by giving us an opportunity to do so.

- Mahatma Gandhi

======================================

It is my hope that there are many of you out there who can spread this amongst your friends. Customer Service should not be a dying art. It blows my mind how people can't even say "hello" to a guest before they ring them up or assist them. Those of you who know me know that I have had every job under the sun. I liked experiencing different tasks and atmospheres.

I think everyone should have a job in customer service, at least once, to understand the magnitude of it all. I also think everyone should have a job where tips are either all, or, a portion of their income to appreciate the magnitude of tipping. I also believe that if your customer service is extremely poor, not receiving a tip should not come as a surprise.

MIX, my new studio location, will have Mahatma Ghandi's quote posted...I still believe in customer service.

Educate!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 6/5/09

2009-05-31T00:37:00.000-07:00

This is something we should all read at least once a week!

Sent to me from a dear friend...

Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland , Ohio
"To celebrate growing older, I once wrote the 45 lessons life taught me.
It is the most-requested column I've ever written."

"My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.
26. Frame every so-called disaster with these words 'In five years, will this matter?'
27. Always choose life.
28. Forgive everyone everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Don't take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come.
43. No matter how you feel, get up, dress up and show up.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift.

Its estimated 93% won't forward this. If you are one of the 7% who will, forward this with the title '7%'. I'm in the 7%.Remember that I will always share my spoon with you!Friends are the family that we choose for ourselves".

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Fridays blog for 5/29/09

2009-05-24T17:18:00.000-07:00

If Creating A Rockin' Bod Was Easy...

We'd All Have One!

Vince Delmonte, the author of one of the most popular fitness programs online, says in his No nonsense 6 pack quest e-book:

"I want to elaborate on the power of shorter rest intervals, which I believe is the most underestimated variable to maximize metabolism and build muscle. Whether you are training for muscle or fat loss, I can’t recall the last time I saw someone in the gym training with any degree of oxygen debt, or sucking in air, as I prefer to call it. What you do see are people sitting on the bench looking around, chatting up a storm, or talking on their cell phone. It amazes me how many people expect to transform their body without sweating and going into any oxygen debt during their workout."

I never said getting into the best shape of your life is going to be easy.

WORK!

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 5/22/09

2009-05-20T12:05:00.000-07:00

DRIVE

I am often told by clients that they want to "look or feel like they did when they were younger".

The next sentence out of their mouths is, "that's impossible, huh?".

If your thought process stops there, then yes. But it doesn't have to.

One thing to understand is that, yes, as we get older things need more maintenance. The metabolism does slow down. This means, things we used to eat (without seeing negative effects) we need to approach with caution. Maybe we also need to change the workout plan. Remember, you will not do the same workout for the rest of your life. Once plateaus have been reached, time to change up that workout!

I have seen plenty of women (and men) who are considered "older" who look amazing! The question is, what is their drive?

Again...how badly do you want it? That's the determining factor.

Drive...Do you have it?

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 5/15/09

2009-05-20T11:56:00.000-07:00

Sri K Pattabhi Jois 1915-2009

The following is a post I received from my Yoga certification schools Yahoo group (Yoga Well). I was saddened to hear this news, yet also wanted to share the information with my students and friends. The second portion is a letter from a fellow Yogi-It's nice to hear coming from someone who was able to personally work with this Yoga great.

It is with great sadness that I wish to inform you about the passing of Guruji Sri K Pattabhi Jois. Following a battle with ailing health, he passed today afternoon India time. He was 94. Guruji, as he was fondly know all over the world, was one of Sri T Krishnamacharya' s earlier students in Mysore. He has been instrumental in spreading one of Krishnamcharya' s methods, which is now popularly known as Ashtanga Vinyasa Yoga. He has been one of the most influential teachers of our time. It is our great privilege to have shared this earth with a master of his caliber.

The Krishnamacharya Healing & Yoga Foundation, as well as Krishnamacharya Yoga Mandiram, will be organizing a prayer in his honor on the 19 May 2009, at 6:00 pm at the premises of the Krishnamacharya Yoga Mandiram. We invite everyone to come and participate. TKV Desikachar, who is in Tennessee currently, will organize a prayer meeting there with his group of students. At this difficult moment, it is the best gift we can offer his family. Please feel free to pass this message to your friends and students. Kausthub DesikacharKrishnamcharya Healing & Yoga.

a nice letter from one yogi
Posted by: "Anne"

Tue May 19, 2009 4:26 pm (PDT)

Every time you see someone doing Power Yoga, Flow Yoga, or Vinyasa Yoga... ... it can almost inevitably be traced back in tradition to Pattabhi Jois,the modern master of Ashtanga Yoga who lived and taught in Mysore, India for the majority of his life. Ashtanga Yoga has been my primary practice for many many years, and it's amazing to think how this simple structured, series of postures can spread organically throughout the world... ... all because this one man got up every morning in his dusty Indian village and taught however many students were there to learn.In the old days, I'm told there were just a few students - a dozen at most -at 5 a.m. for practice. When I was in Mysore last (2006), there were nearly 200, and at 90 years old Pattabhi Jois was still helping me (and everyone else) drop back.

He was still squishing us flat in forward bends. And still doing the morning chant with a big booming voice. What a simple, incredible life. A yoga practice is ever-growing and changing thing, just like life, but it's pretty cool when one guy and his tradition stay still throughout it all.That's the power of focus. The power of clarity. And most of all, the power of practice. A big collective "thank you" is in order to the most influential yoga teacher of our time who has passed today.

Stay bendy, Lucas

YOGABODY

"Practice and all is coming..." - Sri K. Pattabhi Jois

http://www.youtube. com/watch? v=uQGRq00xqbI

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 5/8/09

2009-05-06T09:55:00.000-07:00

If I listened to everyone who told me "no"...I wouldn't be where I am today. For that, I am thankful. I am thankful for the challenge. Now, when someone tells me "no", I am determined to prove I can make it "yes". As long as you believe in yourself, stay motivated, have a support system of positive energy and take time for yourself---You can achieve anything.

Losing weight, finishing school, starting a business, staying connected with friends and family, jogging five more minutes, completing a marathon...the options are endless! Meditate on it, visualize yourself achieving it, plan it, talk about it...then, DO IT!

People are going to tell you "no". This is reality. Whether you listen to them or not is up to you.

YES!

'Fit-Ful" Friday blog for 5/1/09

2009-05-06T09:47:00.000-07:00

Pre-Judgement

"Judging a book by it's cover can lead to illiteracy"

-Lesa G. Williams

Sometimes, we judge before we truly know enough about a situation or a person. Think of all of the things you might have missed due to stereotypes.

I received this link from a friend of mine. Remember, next time, to think about the breaking of stereotypes.

http://www.zootoo.com/petnews/straydogsaveswomanchildheldatk-993

Peace and health!

"Fit-Ful" Fridays blog for 4/24/09

2009-04-19T11:44:00.000-07:00

How It Feels To Have A Stroke

Both my grandmother and grandfather (my mom's parents), suffered strokes, so this hits extremely close to home.

A yoga colleague of mine sent this link to me---When I saw that it was 20 minutes long I chuckled. But the insight in these 20 minutes is amazing and definitely worth the length.

Neuroanatomist, Jill Bolte Taylor, was recently featured on The Oprah Show because of her ability to recover from a stroke, analyze it and share her experience.

During this clip, her presentation for TED (http://www.ted.com/) enlightened audiences on how she survived. Toward the end of her presentation, she describes a mental state, which I relate to as my reasoning behind the love and inspiration I feel for Yoga.

With comedic timing and humanity, she describes the morning of her stroke. What an amazing point of view---for a Neuroanatomist to be able to come back and share! You would never think she suffered from a stroke, as she delivers her presentation with the poise and direction of a great scientist.

I have always been amazed by medicine and continue to be intrigued by the medical advancements that continue to take shape. When I was little, I wanted to be a Doctor, but cried at the site of people being in pain or hurt. Although I may not be a Doctor, my desire to help people with their health and well being is something I hold close to my heart and plan to continue.

http://www.youtube.com/watch?v=UyyjU8fzEYU

Please share.

"Fit-Ful Fridays!" blog for 4/17/09

2009-04-17T23:13:00.000-07:00

The Way To Perfect Abs

Truth...You could do crunches and sit ups ALL day and still not achieve the perfect abs.

Reality...What you eat and how much cardio you do daily will reveal the perfect abs.

Eric Williams, LMG Dance and Fitness trainer, calls it the "Vanity Weight". This is so true. It's vanity weight because it truly pushes you to think about what you eat and how that effects the body. It's the last 5 pounds that you have difficulty loosing, it's the problem area that drives you nuts...this is where the sacrifice and hard work come into play more than ever.

Now...By sacrifice-I DO NOT MEAN STARVING YOURSELF!

Great reward comes with hard work. Be smart about it. Not eating will only shut parts of the body and mind off and is hazardous to your health and well being...not to mention, deadly.

I am speaking about eating healthy-fueling the body with "good" energy.

Cutting out the excessive fats, carbs, salts, sugars, alcohol!

Notice, I say "excessive". Everyone needs fats, carbs and sugars...your brain needs them to function, your body needs them to create energy, to heal itself and regenerate cells.

People think I am just being difficult when I tell them the best way to get physically fit is to eat healthy...3-5 meals a day (less "starves" the body and the body will start to store fat).

The last thing you want to do when trying to loose weight is skip meals.

I can not stress this point more!

Your body assumes it needs to store fat for energy if a meal is skipped. So, you are doing yourself more harm by not eating.

Workout! Cardiovascular activity...at least 30 mins a day...Elevated heart rate...That uncomfortable feeling you get in the first few minutes of jogging, jump rope, fast paced walking...This is what we want to work at during the 30 mins of non-stop elevated heart rate. With practice, just like everything else, it gets easier.

This is the fat burner! This is the secret to your success.

That's it.

You simply have to decide you want it.

No one is going to make you.

It comes down to YOU.

Want perfect abs?

Eat healthy, cardio to burn the layer of fat, when you physically reach where you want to be---crunches, full sit ups, core work such as pilates, yoga, ballet.

Do it.

"Fit-Ful Fridays!" blog for 4/10/09

2009-04-17T06:28:00.000-07:00

6 Week Beach Body Blast
Is your Beach Body ready?
Summer will be here before you know it!

Twice-weekly 1 hour training sessions
Nutritional guidance
Core and flexibility conditioning
Pre and post body composition testing
Pre and post fitness evaluations
Exercise and progress tracking

CALL NOW TO SET UP INITIAL CONSULTATION!!!

619-889-0061 OR 619-405-7541

Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 4/3/09

2009-04-14T15:43:00.000-07:00

A good friend of mine forwarded this email to me and I think it has an important message.

INFORMATION EVERYONE SHOULD KNOW........................
Blood Clots/Stroke - They Now Have a Fourth Indicator, the Tongue

STROKE: Remember the 1st Three Letters....S.T.R. My nurse friend sent this and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks.

STROKE IDENTIFICATION: During a BBQ, a friend stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics). She said she had just tripped over a brick because of her new shoes. They got her cleaned up and got her a new plate of food. While she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the eveningIngrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00 pm Ingrid passed away.) She had suffered a stroke at the BBQ. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today. Some don't die. they end up in a helpless, hopeless condition instead.It only takes a minute to read this...A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE: Thank goodness for the sense to remember the '3' steps, STR .
Read and Learn! Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions:
S *Ask the individual to SMILE.
T *Ask the person to TALK and SPEAK A SIMPLE SENTENCE (Coherently)(i.e. It is sunny out today)
R *Ask him or her to RAISE BOTH ARMS. If he or she has trouble with ANY ONE of these tasks, call emergency number immediately and describe the symptoms to the dispatcher.

New Sign of a Stroke -------- Stick out Your Tongue.
NOTE: Another 'sign' of a stroke is this: Ask the person to 'stick' out his tongue.. If the tongue is 'crooked', if it goes to one side or the other, that is also an indication of a stroke. A cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved. I have done my part. Have you?

Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful" Friday blog for 3/27/09

2009-03-27T13:26:00.000-07:00

C.O.M.P.A.S.S.I.O.N.

I see this word becoming a rare occurence and it saddens me. Recently in the news, a story exemplifying "lack of compassion" became a headliner.

I'm sure we can all think of a situation where we experienced lack of compassion...Hopefully, you can think of a time in your life where someone was compassionate with you...And you, for someone else.

If everyone could take the time to understand being compassionate, we would live in a happier place.

The audio footage of this current news story made me sick to my stomach and the video clip is difficult to watch. You can YouTube it, however, please be warned.

Provided by The New York Times:
Dallas Police Officer Makes Death Even Worse
By Lynn Zinser
As if having your mother-in-law dying of breast cancer was not painful enough, Houston running back Ryan Moats had it made worse by a Dallas police officer who stopped him for running a red light near the hospital, would not listen to his pleas about the circumstances, drew his gun, threatened to arrest him and kept Moats in the parking lot while his mother-in-law died.
The officer, Robert Powell, was put on administrative leave on Thursday and Dallas Police Chief David Kunkle apologized to Moats and his family. “His behavior, in my opinion, did not exhibit the common sense, the discretion, the compassion that we expect our officers to exhibit,” Kunkle told The Associated Press.
Moats’s wife, Tamishia, ignored Powell and ran into the hospital anyway. She arrived at her mother’s bedside just as 45-year-old Jonetta Collinsworth died.
The incident was captured on a 16-minute video (Part 1 and Part 2), courtesy of Powell’s in-dash video recorder.

"Be kinder than necessary, for everyone you meet is fighting some kind of battle".

Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 3/20/09

2009-03-22T14:12:00.000-07:00

For Anushka, the best doggie :)

Live Life...

Put simply. Nothing else matters but how you live life. The amounts of money, the fancy clothes, the expensive cars, the mansion, the degrees...

In the end...what is your "dash"? We are all born and we will all die, but what we did with the "dash" in between is the most important.

As I say this to you, I am also saying it to myself. We've all had days where we are going 5,000 miles per hour, too busy to return a phone call to a friend, too busy to smile or be courteous to a stranger...but is that all you want your life to be? Numerous examples of these actions?

Recently, my husband and I have come to face losing people and pets whom were the epitome of "living life". They are examples of how I hope to live. Enjoying every minute, teaching positive and never wallowing in the negative.

In the end...did you have time to enjoy yourself and your friends and family?
Did you laugh and play?
Did you smile?

This video clip is about the "dash" and an important reminder of how to stay focused on the important things in life. Material things are just that...material. Love, life and laughter are much deeper and touch people everywhere.

http://www.simpletruths.com/dash/index.html

Live Life...

Lesa

Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays!" blog for 3/13/09

2009-03-13T23:15:00.000-07:00

Get your physical activity anywhere...

Who says you have to use fancy gym equipment to get a great workout?

Try these steps to include more activity into your daily routine...FREE!

1. Don't worry about fighting over a rockstar parking spot anymore. Park far, walk more and get additional exercise. Free and stress free :)

2. Why wait for an elevator that takes 2 minutes to come down one floor, when you can take the stairs. Also free...!

3. Instead of spending money at the mall...window shop and walk laps around the mall. This way, you get to see all of the new merchandise without the damage to your wallet. At the same time, burn that fat!

4. Commercial breaks are the time you add in crunches, jumping jacks, push ups, lunges...

5. Run...Walk...Skip...around your neighborhood, the bay, the beach, the park...enjoy being outside and get your dose of vitamin D while being outside. Exercise and vitamins...free!

Enjoy!

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 3/6/09

2009-03-04T11:28:00.000-08:00

What does the word "CAN'T" mean to you?

Do you give it meaning or do you disregard it?
Personally, I loathe the word. I think it is a waste of breath and does no good to anyone who uses it. I used to make my students give me 20 push ups when they used it. I need to bring that practice back because I am writing this blog due to, what I have seen in classes, the recent re-surfacing of this word.

When was the last time you used "CAN'T"? What was it for?

When working out, there will most likely be times where you hate the workout and do not want to go on...this is why you must push even more!

Similar to life-there may be times where you just want to stop..."Give me a break!" You might feel like screaming. Yet, you must not give up. We keep striving...for ourselves, for our family.

Challenges are not obstacles, they are growth. Application of the knowledge you attain during a challenge shows your growth...mentally, physically, spiritually. Next time you have a challenge in front of you and another piles up...and another...and another...do not get frustrated. Flip your view of it. See it as a "growth spurt". Rather than simply "getting through it", breathe and learn.

Sometimes easier said than done. But with practice, all things get easier.

Good Luck!!!

To contact Lesa regarding classes and personal training, please email:
info@LMGDANCEANDFITNESS.COM

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays" blog for 2/27/09

2009-03-04T11:25:00.000-08:00

Some easy to follow tips on etiquette...Sometimes I wonder if etiquette is a lost art. See if you've committed any of these:

http://food.yahoo.com/blog/foxyfestivities/15390/the-worst-and-most-common-etiquette-mistakes

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear. This is truly beautiful.Peace and health!

Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays!" blog for 2/20/09

2009-02-21T08:08:00.000-08:00

"If they can do it...why can't we?"

http://www.youtube.com/watch?v=cBtFTF2ii7U

To contact Lesa regarding classes and personal training, please email: info@LMGDANCEANDFITNESS.COM

"Fit-Ful" is a term created by Lesa which means, the union of fitness and beauty from within (FITness and beautiFUL). Working on fitness to incorporate improved health and self-esteem along with working on internal beauty by developing connections to self image, spirituality of life and society's connection. Beauty from within is much more important than external beauty. How we treat ourselves and others speaks deeper than what clothes we wear.

This is truly beautiful.

Peace and health!
Lesa

http://www.lmgdanceandfitness.com/

"Fit-Ful Fridays!" blog for 2/13/09

2009-02-21T08:05:00.000-08:00

SPREAD LOVE!!!

"Fit-Ful Friday" blog for 2/6/09

2009-02-09T15:15:00.000-08:00

The Future

A good friend of mine sent this to me. It pretty much sums up what we need to ponder before we run out of time. The future's care is up to us and the little ones we raise.

Please take the time to watch this short clip in its entirety. Forward this blog to your friends and family.

http://www.youtube.com/watch?v=42E2fAWM6rA

Let's spread the word.

Peace.
Lesa
LMG DANCE AND FITNESS

Lesa owns LMG Dance and Fitness and teaches throughout San Diego. Please visit her company website at
WWW.LMGDANCEANDFITNESS.COM

"Fit-Ful Fridays!"

2009-01-30T16:48:00.000-08:00

Go out and LAUGH!

Laugh at yourself, laugh with friends, laugh with family.
People are sooooooo serious sometimes. Rent a comedy, have some friends over and laugh together!

Feel the vibration of the laughter moving throughout the body and into the energy of the room.
We ALL vibrate...energy...chi...prana...however you refer to it...We are all made up of energy and what we hold in our bodies, we pass to others...all the time.

Have you ever been around someone who is tense or had a nervous energy? Then when you leave, you feel a little tense and nervous? That's because energy is passed along. Everything we touch vibrates and receives our, and everyone else's, energy.

So...go out into the world, vibrate a positive energy and share it with each other.

For more info on Lesa and classes she teaches, please visit her website:
WWW.LMGDANCEANDFITNESS.COM

Peace and health!
Lesa

"Fit-Ful" Fridays!

2009-01-23T18:25:00.000-08:00

"Commercials serve a purpose...Now..."

Starting today they do...besides finding products that you may be able to use, use these breaks to incorporate some physical activity!

Commercial breaks run between 2-3 minutes. Try these exercises during the next television breaks you run into:

Jumping jacks...try to go the whole time! Take breaks in between, if you need. Remember, jumping jacks will get the heart rate up which can help you burn fat.

Crunches...again, try to go the whole time! Exhale on the way up, back flat on the floor at rest and shoulders off the floor at work. Crunches DO work, if you do them correctly! Full sit ups will work the entire Rectus Abdominus ("six pack") so you can switch between the two. In regards to "loosing belly fat", cardio and good eating habits are KEY. I can't stress this enough!

Push ups...whether you are doing these modified or standard, keep the spine straight, the stomach pulled in and look at the floor above the hands (keeps the neck long).

These basic exercises are definitely going to change the way you feel if you apply them to your commercial breaks! Try it out for a week and see how you feel...You'll be surprised how much easier it gets when you actually do it on a regular basis...Don't get discouraged!!!

For more ideas on workout exercises, attend Lesa's LMG Dance and Fitness Boot Camp class (the 3rd Saturday of the month, 10-11am at Dance Place).

See website for more details: www.LMGDANCEANDFITNESS.com

"Fit-Ful" Fridays!

2009-01-16T15:16:00.000-08:00

Do Vampires really exist?!

The answer is yes...however, maybe not in the form you envision.

I call them: "The Energy Suckers".

These are people who "suck your energy".
These are people who are constantly negative, can't see the silver lining, always complaining...you catch my drift.

Take a moment to think about your group of friends, family, colleagues---people you are exposed to on a regular basis.

They can be people you love. They may have no idea that they are a "Vampire".

Part of being healthy is also taking care of yourself and what you choose to expose yourself to: Negativity is toxic.

Let's try an exercise: The next time something takes place that is not what you might have been expecting, flip it. Find the silver lining. This exercise seems basic, and it is, but majority of us do not practice it.

Next time your Energy Sucker comes around, share some silver lining with them. If they respond with another negative, feel free to politely end the conversation and remove yourself from the negative energy.

Remember,
Vampires DO exist. Protect yourself.

"Fit-Ful Friday" blog for 1/9/09

2009-01-10T17:16:00.000-08:00

"Outside is Free"

Happy Fit-Ful Friday! Please enjoy this excerpt from my book, "Train Well, Dance Well, Live Well"...
Available for purchase on my website http://www.lmgdanceandfitness.com/

"I mentioned before that you don't need to spend a lot of money to get fit.

You can workout in nature and use your body as resistance. Jogging and running can make exercise more exciting. Don't ever feel like the only way to work out is in a fancy gym. Weight bearing exercise like push ups, sit ups, plank, mountain climbers, squats and lunges are all things you can do outside. Parks and beaches are gorgeous for those who feel cramped in a gym. Get outside and get moving!

There are no excuses."

For more fitness and nutrition tips, purchase Lesa's new book!
619.889.0061

"Fit-Ful Fridays"

2009-01-02T17:27:00.000-08:00

Happy New Year!

So it's 2009 and we are starting off fresh...Today's blog is simple, straight forward yet helpful:

To enter 2009 with reduced stress, increased laughter and gratuitous success: Manage your time.

Make lists, use a planner, put schedules into your phone, write on calendars...Make sure you prioritize and get things that need to be "done" first, completed. This alone can reduce stress.

Make sure you include time to yourself, with family, friends and pets.

Take time to breathe, relax and fuel the body. Exercise, healthy eating habits, plenty of water and rest. Enroll in an exercise class-try it with a friend so you have added motivation.

That's it folks. Try it out!

Here's to a happy, healthy 2009!

Lesa
LMG Dance and Fitness
WWW.LMGDANCEANDFITNESS.COM
619-889-0061
Check out Lesa's website to stay up to date on 2009 classes and personal training!

"Fit-Ful" Fridays

2008-12-26T10:47:00.000-08:00

I hope today finds you full of love and joy...Merry After Christmas :)
(and all other holiday salutations, too! :)

New Year's Resolution...
How about "all year" resolution? Why don't we start a new tradition...Rather than waiting for a whole year and picking one resolution, why don't we apply it all the time and start to live healthy. This doesn't JUST mean working out in the new year or eating healthier in the new year. It means treating yourself and others with respect, being nice to yourself and to others...And not only for the month of January (because that is when you remember to), but ALL year.

Is Chivalry Dead?
That's really all I need to write here. The thing that confuses me every year: How "the holiday spirit" now means, "the only time to show manners and tact". What happened? And does it really take the "holidays" to remember how to treat each other? Happiness is contagious. Be the bigger person and start the wave of chivalry back into our world again. All it takes is one smile to a stranger, one holding the door open, one "excuse me" rather than pushing, one "thank you" (that is my favorite one!), one waiting for people to leave an elevator before rushing in, one returned phone call/email to let someone know you think of them, one hug...

That's it. Forget about the person who frowns at you when you first attempt this. Ignore the person that pushes you and doesn't say "sorry" or "excuse me". Eventually, they will get it (understand). And really, it's not your job to make sure they do. If you get it (understand) and you spread it when you can, you are doing your job...Your job as a human being. Not everyone is a teacher, but it is up to those who can (or are in a position to have their voices heard), to do so.

Otherwise chivalry will die. Our kids (the future-whether you have children or not) deserve to experience a world where chivalry exists.

Here's to Chivalry!

Happiest New Year and remember to love yourself and share that love with others too!
Lesa
LMG Dance and Fitness
WWW.LMGDANCEANDFITNESS.COM
Check out Lesa's company website to keep up to date on group classes and personal training in the new year.

"Fit-Ful Fridays"

2008-12-19T08:59:00.000-08:00

Happy Friday and Healthy Holidays to you!

12/19/08

Many people ask me, "How can I make healthier eating choices?"
And my first response is, "Make sure the items in your home are healthy choices"

Chances are, if it's in your home...you're gonna eat it.
It's as simple as that. Really! There is no magic theorem. That's it.

You've heard of Spring cleaning! Let's go-into the kitchen. Look through your cabinets, refrigerator, freezer, secret cubbies :)

---AND TOSS THE JUNK---

I know. You may have just purchased it. But, toss it. Better yet, put together a bag or box to pass these items along to a homeless shelter.

If it's not in your home, you are less likely to eat it. Hard to eat something that's not there, right? ;)

Now here is the challenge---you DO NOT make a stop to get said JUNK and eat it "to go". Junk is junk, whether it is in your home or "to go".

Thought I would miss that didn't cha.

Maintaining your weight or losing weight is based on a simple ratio:
calories-in vs. energy-out

What is your ratio?

------------------------------------------------------------------------------------

You can treat yourself!

People assume that eating healthy means NEVER having their favorite foods ever.

Not true. You can. Just not everyday.

The more you restrict yourself, the more likely you are to jump off the bandwagon. If a person has never made changes to their diet, it would typically be difficult for them to eat only broccoli and chicken.

Slow and steady wins the race.

Everyone needs a different percentage of how they break this down for themselves. Everyone is different. Start with a ratio and change it as you go:

Maybe you start with an 80/20 split. 80% of the time, you eat healthy and smart. 20% of the time, you treat yourself. As you get more conditioned, you can increase it to 85/15, then eventually 90/10.

Believe me, once you make the change to incorporating healthier choices, you will feel great, your skin will clear up, you will have more energy and you won't even NEED/WANT it anymore.

Sounds good to me.

Peace and health!

Lesa

LMG Dance and Fitness

http://www.lmgdanceandfitness.com/

*For more fitness tips, check out Lesa's new book "Train Well, Dance Well, Live Well"

Available on the website today!

Fit-Ful Fridays

2008-12-12T08:00:00.000-08:00

Hello World!

Welcome to the first blog of LMG Dance and Fitness. I am proud to bring you weekly health and fitness tips to follow throughout your weekends. My company, LMG Dance and Fitness, is a mobile personal training company-I like to call it, "your one stop shop for fitness and health".

LMG Dance and Fitness has male and female certified personal trainers, we offer group Yoga/private Yoga along with private Dance lessons (specializing in Tap, Jazz, Hip Hop, Modern, Ballet).

If you are needing a little guidance or inspiration to incorporate into your daily routine, please visit the LMG Dance and Fitness Fit-Ful Fridays posts!
*These posts are only advice and suggestions. Those concerned with health problems should first contact their Doctors, as I am not a Doctor.

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12/11/08

During this month of holiday celebration and end of the year projects, remember to BREATHE.
Many people forget to breathe, or just breathe enough to survive. Why not breathe deeply enough to reap the full benefits associated with deep breathing techniques: Full range of lung space, slower resting heart rates, calm demeanor, less muscular tension and increased focus.

Sounds good to me! As a certified Yoga instructor, I have seen the benefits of Yoga AND breathing techniques. I am currently doing research for my Thesis pertaining to these benefits. I hope to "open the eyes" of those whom still think Yoga is a "fad". The funny thing is, Yoga existed well before America discovered it. There are proven benefits of increased breathing techniques and the asanas (postures) performed during Yoga classes.

When in doubt, BREATHE.
Then breathe some more.
...And smile!

For more info on stress relief, please visit Lesa's LMG Dance and Fitness blogs every Friday!
http://www.lmgdanceandfitness.com/

Lesa also has a Thursday evening Ambient Yoga class from 6:30-7:30pm. A class purely for those needing relaxation.

"Train Well, Dance Well, Live Well"
Written by Lesa G. Williams and on sale now, please visit her website!