strong & centered: 15-minute fitness flow for yogis

I’m often asked about my lifestyle routines, and one thing many folks have wondered is whether I “work out” in addition to practicing yoga. The answer is YES! In fact, here’s something that may surprise you:

From 1986 to 1998, I was a certified fitness instructor.

Yup, I taught all the things: Step aerobics, slide aerobics, high intensity, weights. I’ve had lots of grapevines in my life—lots of sweat, lots of energy-lifting mix tapes too! (And I still love making my playlists.)

Now, decades later, I know that things have a way of finding harmony, and my fitness journey has taken a lot of twists and turns.

finding balance: from hardcore fitness to softer landings

As a young person, I was an intense athlete. Until I was 19, I played softball and soccer. Another fun fact: I was a major roller skater, and was even on a roller skating speed team as a preteen. I liked to be strong and (I might add) tough. LOL.

When I was in my mid-20s, as a marketing director in the publishing industry in New York City, I taught five fitness classes per week.

Then I crashed hard.

Just after running the NYC marathon, I had a personal crisis. I was positively worked out (pun intended). Zapped and depleted beyond measure, I crawled into a yoga class to “restore” myself. And that was a huge turning point in how I decided to pursue any physical activity.

Slowly, I began to reshape my life, and reconsidered how hard I pushed myself in all areas. Little by little, this unlearning was reflected in the way I exercised. In my 30s, I eventually let go of all fitness modalities and dedicated myself to only practicing yoga and deepening my meditation experience.

Then in my 40s, having healed from many ways I was out of balance, I was ready to feel strong again. More accurately, I needed to re-balance again, which included feeling strong again, and physical fitness began to make its way back into my daily routine. But this time in a much more mindful and balanced way.

For the past 15 years, I've had a regular routine that helps me manage my energy while leaving me feeling both strong and open.

And while yoga (even my slow mindful practices) can definitely help us to stay physically fit and strengthen and tone, I personally don't like to “use” my yoga practice as a fitness routine.

I find that I feel best on days when I add 10-25 minutes of mindful movement — with light weights — that focuses on strength and cardio. I’d love to share my workout with you but I’d also like to put it all into context with how I use it in my day, read on for my morning routine.

free fitness video: 15-minute full-body strength

Since so many people are curious about what I do, I thought I would share a little taste of my kind of fitness routine!

This short-and-sweet practice will keep you moving while addressing all of the large muscles of your body. You'll get a little bit of everything—cardio, thighs, glutes, calves, back, arms. It's just enough to wake you up all over and leave you feeling strong and energized rather than tired or depleted.

putting it all together: my morning routine

The first thing I do every day is… walk Sunday! It is my most favorite way to start the morning, in nature and with a matcha in hand. In this 30-minute walk, I spend about 20 in a walking meditation. (Walking meditation is a wonderful way to bring meditation directly into our lives.)

Then I come home and do a short multi-purpose workout—think 10-25 minutes of mindful movement with light weights, which gives my heart and mood a lift while supporting full-body strength.

Following this, I flow through a sequence of yoga, relaxation, and meditation, often finishing with journaling. This sequence can be anywhere between 20-90 minutes depending on what I need and what is happening in my life.

Yeah, that all may sound like a lot first thing in the morning. But personally, I covet (and need) two hours to myself in the morning, so I prioritize waking up by 6 AM. But even on days that I'm short on time, I mix a little bit of each of these things together.

The only rule I follow when deciding how I will integrate all of these practices each day is to ask myself: What do I need today, and how much time do I have to do it?

Then, I design my morning from there.