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Somewhere between rebranding her studio, teaching classes, and enjoying a good glass of Cabernet, Ashley Yandle has become much more than just a business owner. Yes, running Studio Lifted (formerly Ashley Lane Fitness) is her number one priority, but as a motivating force to her crew—also known as her family—an inspiration to her students, and an advocate for her community, she represents something greater: what a woman can achieve when she embraces evolution and puts her mind (and yoga pants) to it.
Continually hands-on in the fitness and wellness space, Ashley has her finger on the pulse of the industry. “It’s becoming integrated into everyone’s lives. Fitness has found a new and exciting way to break into all these different types of industries and businesses,” she says. “Fitness is more fun now than ever.”
As we embark on a new year with new goals, we sat down with Ashley to discuss her real-life lessons and tips on how we can stay honest to our intentions and take 2018 to the next level.
1. Make It a Social Thing
OK, we like friends!
“Fitness is evolving into something even more social,” says Ashley. “Classes are replacing happy hour. Attend fitness events. Group classes. And bring a friend. By integrating these types of socially-based fitness experiences, you will be more likely to stick to your goals and have a good time while doing it!”
2. Map It Out
Be a goal getter.
“The key to a lifestyle change is to have a plan. Create a roadmap. The map should illustrate attainable goals. Having goals in your roadmap is the best thing you can do when trying something new or conquering something you failed at,” says Ashley. “Who wants to fail for a whole month? Make it about small wins. Weekly wins. Daily wins. Your roadmap should show something that is attainable in a short period of time, giving you measurable victories. And it’s really important to give yourself a non-food related reward for hitting those victories—like new fitness gear.”
3. All About Accountability
Get a buddy.
“When you are setting goals, find someone who is serious about doing it with you. An accountability partner. Figure out what you both want,” says Ashley. “By setting smart goals you can hold yourself—and your partner—accountable and make it past February!”
4. Define What You Want
You’ve got this!
“When you are trying to task yourself with a huge goal, like ‘I’m going to get healthy,’ that’s really big. It can seem daunting and impossible,” says Ashley. “What does ‘healthy’ mean? Eight hours of sleep? Run a five-minute mile? For every person it’s different. You need to define what your goal means to you and how you want to achieve it through small, realistic steps that you can be held accountable for.”
5. It Doesn’t Have to Be Perfect
“When you set this unrealistic expectation around the idea of perfect and hitting these ‘perfect’ goals, it can lead to defeat,” says Ashley. “Personally, it’s hard for me not to do things perfectly. I had to learn to let other people help me.
6. Remember to Start Small
Personal attention can get you moving.
“Starting at a small studio is key. If you have never tried something or are beginning something new, getting proper attention is important,” says Ashley. “There a many ways you can try different studios and book individual classes to see if it’s the right fit for you. And remember to ask the studio for help! Call ahead or come in early before class.We (studio staff and owners) want to make sure you enjoy your experience, so you are comfortable. Going to a new studio or walking into a new class can be awkward, and we want to lessen that feeling for you.”
7. Sometimes You Need a Total Restart
It’s not always easy to press the reset button.
“Ashley Lane Fitness was me. But the studio became its own thing. It became bigger than me. I had to reflect on that. That’s when Studio Lifted was born out of a collective effort. I not only rebranded my business... I did a rebrand on myself,” says Ashley. “When you decide to do a rebrand, a restart, it’s a huge step and a truly humbling experience because you put your whole heart into what you are changing—whether it’s yourself or something greater. It’s a total re-do. Prepare to regroup numerous times. You must feel confident. It’s hard work, but you’ll feel liberated and excited!”
8. The Good Stuff Takes Time
Big things don’t happen overnight.
“Whatever you are working for and on can be a daily struggle. A daily give and take. It takes patience,” says Ashley. “Trial and error is part of hitting your goals. You’ll have to adjust, remember that. Regrouping doesn't mean failure. But when you achieve what you are striving for, it’s the most rewarding experience.”
9. It’s a Balancing Act
Real talk: what about those guilty pleasures?
“It’s OK to have guilty pleasures! In moderation of course,” says Ashley. “I am a huge wine fan. Workout then wine. We’ll go for a hike and meet up for wine. It’s all about balance. Don’t get me wrong, I love a great meal, but a very nice Cabernet is my go-to.”
10. Making a Mantra
Everyone needs a theme song, right?
“'Take a breath and enjoy the moment’ is my mantra for 2018,” says Ashley. “My playlist? It’s all about that Taylor Swift and Tom Petty. And my hashtag? #makingithappen.”
...we can get behind that.
Acupuncture is extremely beneficial for various ailments ranging from digestion to carpal tunnel, but the level of effectiveness varies from person-to-person. I’ve had Sciatica patients spend months combating their back and leg pain, and others hop off the table in two hours, never needing a follow-up appointment. Some rotator cuffs take six weeks; others take two years.
Why is this?
While your body's response to acupuncture depends on the complaint or injury, it also depends on your overall health, and how well you take care of the injured site between sessions. If we eat junk food all the time, are inactive, don’t sleep well, or overwork ourselves, then injury is imminent, and recovery is going to be hard. Equally, if we ignore an injury or don't care for it, then we will likely stay injured for longer.
So, let’s break down what’s best for you when it comes to acupuncture:
“How often should you get acupuncture with specific ailments?”
This is different for everyone, but here are some general guidelines.
More is better.
Acupuncture has cumulative effects, so while most feel relief after one session, it likely will not have resolved the issue. Multiple follow up sessions are needed, and for your own comfort, it’s recommended that you use sessions before the effects have completely worn off each time.
Every time you receive a session, your relief should be more significant, and the effects should last longer—bringing the injury closer to resolution. With this in mind; the worse the injury, the more frequent you’ll want to receive acupuncture. Several times a week is standard, that way you will get out of discomfort faster, and you’ll need fewer sessions overall.
Understanding acute versus chronic ailments.
Some acute symptoms like nausea, dizziness, bleeding, swelling, or anxiety will clear up on the spot. However, for recent injuries pertaining to tissues, like a strained muscle, you can use three acupuncture sessions in one week with great effect. For example, with strained lower back muscles, you will feel less pain in one session, a significant reduction in inflammation and symptoms within three sessions. An ankle sprain is a little more serious and may take two or three weeks, but the general idea is the same.
With stubborn pain, or chronic issues like sciatica, skin rashes, nerve pain, hormone irregularities, it can take a bunch of sessions to see lingering results. Often there will be relief right after each session, but the symptoms return quickly (albeit with a little less vengeance). This just means the results are happening in smaller increments. For this reason, your practitioner will tell you to come in over three times a week for two or three weeks so you’ll get more relief faster, but you can space the sessions out as you begin to feel better.
“What can I do to make my acupuncture benefits bigger?”
As mentioned, how you care for yourself between sessions makes a big difference. Here’s a few pro tips.
Your practitioner will give you specific directions they want you to follow for your ailment, but generally, after an acupuncture visit, it is wise to drink a lot of water and rest.
Here’s the obvious thing we don’t often consider. If you get instant relief for your pulled hamstring, but then you go running the next day, it’s going to take forever to heal! That injured body part needs to be pampered and catered to. Your acupuncturist will give you food, supplement, lifestyle, and movement suggestions to use between sessions– use them all.
I’ve seen countless patients walk in with frozen shoulder, spend 90 minutes in the chair with various points and stimulation techniques, and then leave swinging their arm painlessly with 50% more range of motion. If they eat well, do their physical therapy, and are kind to their shoulders, the effects will last. Then, next time, we can add another 50% on to their range of motionBut, if they paint a house or swing a baseball, then I see them go right back to square one overnight. How we take care of ourselves between sessions really matters.
You will want to note any changes; no matter how small or irrelevant they seem. Your practitioner is armed with many protocols and techniques. They will always start with the combo that they’ve seen work best for your complaint, from there they will work backward or tweak it slightly based on the information you give them. Make sure to tell them every detail, even if it seems unrelated.
One lady, with unrelenting pain, finally revealed a game-changing nugget to me while nonchalantly laughing about her need to wear neck scarves everywhere. I found out she had been experiencing chills and had a significant aversion to wind during the summer. This “irrelevant” snippet made me radically change the protocol, and she was pain-free and healing rapidly within four sessions.
So, there you have it. How acupuncture benefits various body parts depends on the area concerned, but also on how we treat our bodies before, during, and after injury.