The Urban Body Studio is offering a free 30-minute session to see what we are all about. Please contact us through our website or call 720-219-1001 to set up your appointment. Hope to see you soon.

Grieving Through Exercise Part one


“The death of a beloved is an amputation.” — C.S. Lewis, A Grief Observed

As some of you may know, 2015 was a devastating year for me. On August 21st, I lost my husband to unforeseen circumstances. He was my love, best friend, lover and protector. He was 44. The thought of life without him was unimaginable. Thank God for family and friends, who continue to help me though the dark times.

As the days went on after his funeral, I felt numb. Scared. Angry. Hopeless. And I lacked any kind of motivation to do anything. My mother, who lives 1,600 miles away, stayed with me for a while after the funeral, but then she had to head back home.

As I sat in my house and felt the emptiness in my heart, I knew I had to find a routine. If it hadn’t been for my three Corgies, I would’ve assuredly been curled up in a ball at the corner of my living room. But it was suddenly my sole responsibility to take care of them. We didn’t have children — they were our children, and now they’re my children.

So I started to plan a routine: Wake up, let dogs out, feed dogs, get dressed, leave for work. Weeks went by with that routine in place, but it still felt like it wasn’t enough. As most of you know, fitness is my profession, but during the time when my husband was sick and then passed away, I didn’t even think to workout. The thought of running, walking, lifting, stretching — all of it made me less motivated. .

One Saturday morning, as I once again burrowed into the couch, drinking coffee and watching the news, something just hit me…it’s time to go out for a walk/jog. A “wog,” as one of my fitness friends calls it.

I started out slowly, and then, as I warmed up, I started feeling better. When I got home, I had that euphoric feeling of accomplishment — happy and proud of myself.

That’s when it hit me that two things needed to happen, to help mend my shattered heart. One was exercise. The other was to start exploring the ways in which exercise and grief go together.

Welcome to my new blog. …

Tune Up with Touch

Tune up with Touch
Next to yoga and meditation, I rank massage right up there as a valuable and useful (and heavenly!) way to relax. There are certainly different ways to ease the mind and body, but for me, it’s massage.
We all have a tendency to give up what is important to us, to make room for conference calls, meetings and errands — and before we know it, we feel burned out. Taking the time out of a busy day to get a massage is one of the most important ways to heal the body, mind and spirit.
Massage therapy is especially helpful for de-stressing the muscles around your neck and shoulders, where most people hold tension.
When you have relieved muscles, you can perform better at your workouts and your everyday life. A professional massage therapist knows where to touch, how much pressure to apply, and how to make a difference.
Finding the right massage therapist takes some research. Obviously, you want to find the best fit for you. Start by asking friends whom they recommend — bearing in mind that everyone will swear they have the best massage therapist EV-er. 😉
Before you hop up on the table, do ask the clarifying questions, which really do matter: How long they been in massage therapy? (One of my Denver favorites, Carolina Gosselin, has been performing massage therapy for so long, she very literally rubbed the fingerprints off her fingers!)
Where did they acquire their certification? What kind of massage therapy do they perform? And most importantly, just see if you connect with them. There’s nothing worse than showing up at your appointment, only to feel ill at ease, for whatever reason.
What if you don’t feel comfortable? You have two choices: Stay and tough it out, or get up and leave. I tried the first path once, at a chain that offered cheap-cheap-cheap ($30) massages – and ended up with a severely stiff neck for several weeks afterwards. I knew as soon as she started jamming her elbow into my neck that it didn’t feel good, but I stayed quiet, stayed polite. I should’ve gotten up and left. Do have the courage to get up and walk out.
(Massage Etiquette 101: Just as it’s tacky to ask for a doggy bag at an all-you-can-eat buffet, don’t get up and walk out 55 minutes into your one hour massage. If it’s not working, leave within the first 10 to 15 minutes.)
Taking the time for massage is very important for your mind, body and soul. An hour every two weeks is ideal (and luxurious!). If you can’t commit to the ideal, then try once a month. Even once a quarter is better than none.
Here are some links to help you find the right massage therapist for you:

Weight Loss Management now at Body Integration

Body Integration now is offering Weight Loss Management. With a combination of over 28 plus years of experience in the fitness industry, our specialists can take you from the start of a weight loss program to success.

What is Weight Loss Specialist?

An expert in proper nutrition and weight loss strategies that will help you embrace losing weight, building muscle, decreasing body fat, and improving overall health with a healthier lifestyle and achieving long-term success.

Why a Weight Loss Specialist?

WE ARE THE MOST OBESE NATION ON THE PLANET! 1 out of every 3 people are considered obese. Obesity is the number one cause of: cardio vascular disease, diabetes, and multiple other illnesses.

What We Do?

Your first initial appointment will consist of consultation on diet, exercise program and body assessments.

Apply the most up to date, most respected, weight loss guidelines and training methodologies

Identifying the psychological aspect of weight loss

Recognizing plateaus and strategies to overcome them

Recommendations for portion control and breaking barriers

Dispel common weight loss myths

Modify individual weight loss programs to the needs of the client

Create positive reinforcement to help the client meet his/her goals


Loss 1.5 to 2 lbs per week per the national guidelines for recommended healthy weight loss

Weekly assessments on diet and progress

More energetic, healthier lifestyle

How to Begin?

Please call 720-219-1001 or email for more information or to set up your first appointment


WLS packages:

1 month package – $480, 2 times per week workout along with weekly weight and diet assessment ($60 per session)

3 month package – $1,320 2 times per week workout along with weekly weight and diet assessment ($55 per session)

6 month package – $2,400 2 times per week workout with weekly weight and diet assessment ($50 per session)

Positive Reinforcement

Positive Reinforcement

What’s Better: “Drop And Give Me 50, You Fat Cow,” or “Good Going, Let’s Try for Five More”?
Recently, I was watching an episode of The Biggest Loser, a program dedicated to helping very overweight people lose weight. I was aghast to see one of the trainers yelling, screaming and downright humiliating one of the contestants. This guy clearly was in no shape, physically or psychologically, for the sort of exercise he was asked to do.
I get it that some of us respond better to encouragement, while others of us respond better to fear and guilt – but even so, it was just too much. In my view, getting healthy doesn’t deserve yelling and screaming. There’s a behavior aspect that needs to be adjusted. This particular guy on TV was ridiculed to no end. I did see some positive strides being made, but no positive feedback.
How can anyone treat another human being that way? (Don’t answer that. 😉 It’s vulgar and mean, and I just don’t train that way. If I treated my clients that way, I wouldn’t have clients! Leave the yelling and screaming to the military boots camps. As for the rest of us – we’re training for healthier lives, not for the killing fields, for heaven’s sake.
Positive reinforcement is the way. If we don’t get positive reinforcement, how can we feel good about what we’re doing, let alone move forward? I’m not suggesting we need to be coddled and hand-held every step of the way. I’m saying it’s good to know when you’re doing a great job. Feeling good makes even really hard goals feel achievable.
Some clients ask me regularly about their fitness achievements, and what they can be doing to get to their next level. I love that they ask me! It makes me feel like I’m actually helping them get to their goals, and that they’re truly interested in succeeding. It’s a win-win.
With clients who don’t ask so much, I lay on the positive reinforcement anyway — how much better they’re doing, how much more balanced they are in their workouts. I’d rather say “great job, go for 10 more,” than “drop and give me 50, you fat cow.”!
It’s important to take positive reinforcement into our everyday lives, too. Beyond workouts. “The Secret” is not such a big secret anymore, and parts of it are right on: Staying positive in life is a great way to get through your day. When you come upon negativity that brings you down, take a few deep breathes and re-frame it. Find the positive. It’s always there. And with it, we can get through any pretty much any obstacle that’s trying to block our way.
So there!