Tag Archives: Molly McCauley

Three Mantras to Inspire You

“The power of words can move you to tears, evoke absolute joy or lead you in action. There are words of encouragement, of sympathy, of love and admiration. The right words can give you strength, define your faith, give flight to things that live in your imagination. Words will inspire you, cut you and bring you back to life. They will comfort you in your time of needs.
They will nourish your soul!”
(Unknown)

Point to Ponder:
How about you? Do you have a 2014 seasonal saying or focus that will help you reach your goals, aspirations or simply help you get through the next several months with a smile on your face?

Action Item:
Determine how you would fill out the 2 steps of the card above
to intentionally pursue a healthier you in body, mind and/or spirit this spring!

by Neissa Brown Springmann

by Neissa Brown Springmann

Throughout the next three weeks, we will focus on choosing a mantra, intention, or motto that will inspire and encourage you throughout this spring season. And because we believe that transparency is one of the main ingredients to cultivating a deeply connected and meaningful community, below are three personal mantras, brought to you by three of our wonderful leaders: Amy, Catherine and Molly.

“Stand tall; walk proud.”

By Amy Younkman

by Amy

This mantra is a culmination of the last several years. When I feel stressed, overwhelmed, anxious and ‘the weight of the world on my shoulders,’ I tend to round my shoulders inward — as a sort of protective barrier or suit of armor. Through my yoga and Pilates practice, I have become much more aware of how I carry myself through life. When I “stand tall and walk proud” I have more confidence, I feel more ready to take on my world, and I allow more things to “roll off my shoulders” rather than feel like I have to fix things and make it all right. It is as much a mental practice as it is a physical practice for me.

“Make it happen!”

by Catherine Hearn

by Catherine

I’m saying these words to myself anytime I start thinking that I can’t do something or that something isn’t possible.  It is so true — when you just say ‘I’m going to MAKE it happen, regardless!‘ suddenly the possibilities open up before you. This can cross over in to so many aspects of life — I’m excited to see the difference it makes. It has already  helped me push through a number of situations and take on a much more optimistic, anything-is-possible attitude.

“Let it go”

by Molly McCauley

by Molly

Too often I find myself taking things way too personally — some things that I definitely shouldn’t take personally.  Or, I let silly ideas and comments eat me alive and drive me crazy. I’m wired that way though — I’m a worry wart. For example, if I think someone has read me the wrong way or taken something I’ve said out of context, I can drive myself crazy about how or what I should have done differently. I’ve come to learn that I can’t please everyone, even though I want to make every person I am around happy. I’m focusing on letting these things, these worries, GO! If something happens that does get to me, I’m whispering to myself “let it go.” It has worked the past couple times I’ve tried. Life is too short to worry all the time, so let it go!

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3 Unexpected Benefits of Strength Training

by Molly McCauley

by Molly McCauley

Hi iGniters!

I thought all of this information from The Women’s Health Big Book of Exercises was a great reminder, so I wanted to pass it along. We know strength training is extremely important for many reasons such as building stronger bones and burning more calories than doing cardio alone, but what are the ‘unexpected’ results of strength training that we wouldn’t usually think of right away?!

Here are a few:

  1. You’ll sleep better: Lifting hard helps you rest easier. Australian researchers observed that patients who performed three total body weight workouts a week for 8 weeks experienced a 23% improvement in sleep quality. In fact, the study participants were able to fall asleep faster and slept longer than before they started lifting weights!
  2. You’ll get in shape faster: A study at the University of Hawaii found that circuit training with weights raises your heart rate 15 beats per minute higher than does running at 60 to 70 percent of your maximum heart rate. According to the researchers, this approach not only strengthens your muscles, it also provides cardiovascular benefits similar to those of aerobic exercise.
  3. You’ll add years to your life: Get strong to live long. (I love that phrase!) University of South Carolina researchers determined that total body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. Similarly, University of Hawaii scientists found that being strong at middle age was associated with “exceptional survival,” defined as living until 85 without developing a major disease.

These are just great reminders of why strength training in addition to cardio is important. Using both lighter and heavier weights is good. As women, we won’t bulk….we will become stronger, more toned and fit!

Have a great evening and enjoy this beautiful weather!

Leave a comment and join the discussion!

11 Exercises to Keep You Injury-Free

by Molly McCauley

by Molly McCauley

We all know to take the time to add cardio movements and strength exercises into our workout routines, but do we spend enough time stretching?

Stretching — both dynamic and static — is important too! Injury is preventable, especially if you take the time in each workout to actively warm up your muscles before you start and then cool them down for the final five minutes.

Here are some of my favorite dynamic exercises to use to warm-up your body. Make sure to warm-up for a minimum of 5 minutes before beginning your workout.

  • Glute kicks
  • High knees
  • Side shuffles
  • High skips
  • Walking lunges with a twist or side reach
  • Side lunges
  • Squats

After your workout, statically stretch the muscles you worked to reduce tension and increase range of motion. Hold each stretch for at least 15-20 seconds. Take the time to stretch your upper and lower body. I recommend performing these 4 static stretches for a great full-body stretch and cool-down:

  1. Chest and shoulder stretches using a long resistance band
  2. Spinal twists
  3. Stretch each of your quads in alow lunge with your back knee on the  ground
  4. Hamstring stretches using a long resistance band

Remember to make time for stretching — and enjoy it!

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The Secret is Exercise QUALITY Over Quantity

by Molly McCauley

by Molly McCauley

As I’m reading through my Jillian Michaels Making the Cut workout book, I came across a really great couple of paragraphs that I’d like to share with you all. It makes complete sense, and it is something we iGnite leaders try to emphasize throughout our classes. Of course we want to have fun, visit with friends, and make new friends (that’s what iGnite is all about!), but we also want to make sure we have proper form and technique with every exercise we do so that we don’t get injured and so that we see the results we are wanting and hoping to see!

Here’s the info from the book: (Don’t worry, I’m only going to give a little bit!)

So what constitutes proper form and technique? Precision, concentration, control and breathing.

Concentration: Concentrate on what you are doing and the specific muscle you are training. Your mind should be focused on the task at hand, isolating the muscle group you are working and really feeling the work you’re doing. To achieve maximum results, you must focus on the muscle you are training and make every rep count.

Control: You must perform your exercises through a full range of motion in a deliberate, steady manner.  This will ensure that you are stimulating the entire muscle, not just a portion of it.

Breathe: Not only is breathing essential for keeping your blood pressure steady, but it also promotes slow, controlled movements, which will max out your results. Additionally, by holding your breath during even a single repetition of an exercise, you are depriving your body of valuable oxygen and encouraging muscle fatigue.

There’s much more to be learned, of course, but let’s focus on these three components!  Keep up the hard work and keep iGniting!  

LEADER SPOTLIGHT: Molly McCauley

About Molly

Molly McCauley

Molly studied Nutrition at the University of Texas and continued her passion for health and wellness by becoming a trainer and group fitness instructor, joining us at iGnite just over two years ago. Known for her upbeat attitude, care for others and genuine interest in the lives of those that take her classes, Molly is a wonderful asset to the iGnite leadership team.  Her classes are always challenging yet able to be modified for all fitness levels, and leave participants walking away with a smile on their faces — having not only enjoyed a great workout, but also having spent time with a group of friends that share their lives throughout class.

Now, let’s get to know Molly a little bit better…

1. What motivates you to stay healthy? 

I’ve been active all my life, and I never want to get to a place where I can’t do something just because I’m unhealthy. Life is more fun when you are healthy!

2. What is your favorite summer memory? 

When I was little, we always went to our family’s lakehouse every summer for a week or two. Nothing mattered except for having fun, playing with family and friends, and being outdoors. It was the best time!

3. What is your favorite way to stay active?

iGniting of course! But lately I’ve also loved trying out new yoga studios. I never did yoga consistently before last year in August, and now I can’t get enough!

4. What is the best piece of advice you’ve been given and from who?

I have two of these, and they are both from my dad.  The first is “good things come to those who wait” and the second is “you catch more flies with honey than vinegar.”

5. Your favorite exercise to incorporate into your classes? 

Lately my favorite exercise has been any variation of side planks — either dips or reach-throughs.

6. What is your dream summer vacation spot? 

The lakehouse! It’s on Lake Sam Rayburn. I love skiing, riding on the boat, digging my feet deep in the sand, playing with my younger cousins, and going for walks in the park. I guess I’m a kid at heart 🙂

7. Something people may not know about you? 

I don’t have a sense of smell.

8. Who is your biggest inspiration/role model and why? 

My dad — he has the best common sense of anyone I’ve ever met, and I look up to how wise he is. He makes everything so simple. And he is SO loving!

9. Your favorite “splurge” food? 

Chips and queso!

Join Molly for: 

Cardio Core | Mondays 6 & 7:30am, Wednesdays 6:30pm, Saturdays 8am

Cross Training | Tuesdays 6am, Thursdays 7:30am

Cardio Strength | Wednesdays 6am & 8am

Check out our class schedule here and come join one of her classes! 

Read more about Molly and all of our leaders here. 

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The Perfect Sack Lunch

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One cannot think well, love well, sleep well, if one has not dined well -Virginia Woolf

By Molly McCauley

By Molly McCauley

As children head back to school at the end of this month, parents across the country will again be packing lunches Monday through Friday, intentionally including foods that create well-balanced meals. As I remember my days of packing sack lunches, I can’t help but think– do we take the same care to eat balanced and nutritious meals as adults? Or do we only make the effort with our children?

iGnite leader and nutrition guru Molly McCauley gives us three simple rules for putting together balanced, nutritious and satisfying meals in adulthood.

1. At every meal and snack, always combine a carbohydrate with a protein
A few ideas:

  • Apple (carbohydrate) + natural peanut butter or almond butter (protein)
  • Carrots or any vegetable (carbohydrate) + hummus (protein)
  • Crackers (carbohydrate) + low fat cheese (protein)
  • Corn tortilla (carbohydrate) + eggs (protein)

2. Eat something every 3 to 3.5 hours — even if it is small
On-the-go all the time? Choose something light and easy such as a mix of dried fruit and nuts.

3. Aim high on your servings of fruits and vegetables
A great way to meet the recommended 9-13 servings per day is to make a smoothie with lots of fruits and vegetables
Not sure what entails a serving?

  • 1 fruit serving = 1 small apple, 3/4 cup blueberries or 1 & 1/4 cup whole strawberries.
  • 1 vegetable serving = 1/2 cup cooked vegetables or 1 cup raw vegetables.

My favorite smoothie? Frozen blueberries, frozen strawberries, a scoop of peanut butter and almond milk. Add anything else that you want- get creative! Click here for some of our other favorite smoothie recipes! 

Come meet Molly at a cross training or cardio class throughout the week: click here to find a class that works for you! 

JOIN THE DISCUSSION AND TELL US YOUR FAVORITE SMOOTHIE INGREDIENTS!

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