Dear Pilates Friends,
I'm excited to announce that our Summer Mat Series begins next week! We'll be offering mixed-level classes on:

• Tuesdays at 8:30 AM
  
• Wednesdays at 5:15 PM
  

Each month--June, July, and August—will feature a new 4-week session. You're welcome to join for one or all!
Cost: $50 per session (1x/week).
To reserve your spot, please Venmo @tiffany-larson-32.
If you don’t use Venmo, no problem—just let me know you plan to attend and you can pay at the first class.

A Special Thank You
To my personal training clients—thank you for your continued dedication. Summer fills quickly, and I appreciate your commitment to Pilates. It provides a powerful foundation for so many activities—gardening, golf, tennis, and more!
Just a quick reminder: Pilates is a full system of exercise developed by Joseph Pilates in the early 1900s, focused on core strength, control, and mindful movement. The core—what Joseph referred to as the “powerhouse”—includes the abdominals, lower back, and hips, and it supports every movement we make.
Mat classes are excellent, but I always recommend trying a few sessions on the equipment (reformer, tower, chair, barrel, ped-o-pul) to deepen your understanding of the full Pilates system. The equipment introduces resistance, which enhances both muscle activation and mind-body awareness.

Waiver for Participation
Please find the waiver attached. If you’re able to print and bring it to your first class or training appointment, that’s great. If not, I’ll have copies available when you arrive.

Looking for Something More?
Several clients have organized private mat classes to enjoy Pilates with friends. If you'd like to create your own group, develop a group for young athletes, or try buddy training, let me know—I'd be happy to help set that up.
Looking forward to seeing you soon!
In Good Health,
Tiffany Larson, MHS, OTR, Power Pilates Instructor, RYT
 www.hometrainingllc.com
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​Dear Pilates Friends,
I'm excited to announce details for summer training and Pilates programming!

 Personal Training resumes May 20. If you're new to Pilates, I recommend starting with a few 1:1 sessions to learn the fundamentals and get familiar with the Pilates apparatus including the reformer, chair, & ladder barrel—all are excellent tools for building strength, mobility, balance and body awareness.

 Pilates Summer Camp – Group Mat Classes
Join us for 4-week sessions in June, July, and August:

• Tuesdays at 8:30 AM
• Wednesdays at 5:15 PM
   $50 per 4-week session (1x/week)
   Reserve your spot: Venmo @Tiffany-Larson-32
  (Min. 3 / Max. 10 per class. Pro-rating available.)

 Want a custom class?
Create your own Private Pilates Mat Party! Pick a day/time, gather 3–10 friends, and I’ll tailor the class to your group—whether you want beginner fundamentals, yoga fusion, pre-season youth athletic training, foam roller/props focus...you decide!
Same pricing applies: 4 weeks @ $50.
​
Let’s move, strengthen, and have fun this summer!
Reach out with any questions or to get started.

Easter weekend I made a quick trip to Homestead, Florida to visit my dad. In addition, my sister and her son Brian, who graduates this June from high school also joined in the reunion. We had beautiful weather and I wandered the grove appreciating all the natural plants and produce. One of the most amazing plants that seems to grow almost wild is the aloe plant. The edges of its thick leaves look like the back or tail of a dinosaur with spiky points. I can only presume that these spikes are essentially the plant's mechanism to protect itself from predators. They didn't stand a chance against me! If ever you have suffered a sunburn, there is nothing more soothing than the gel which exists inside the aloe plant's leaves. In addition, many report this fresh gel is also useful as a hair mask.  The gel is also used to ease digestive discomfort. Aloe contains enzymes that can help break down sugar and fats, promoting regularity and reducing inflammation.  It's this same anti-inflammatory property that is soothing to sunburns. Aloe vera may also contribute to gut health by increasing the growth of beneficial gut bacteria.  Because the plant is abundant in our grove, I made it a point to cut a few of these dinosaur leaves and bring them back to Marco for experimentation.  There have been times over the years when I would buy aloe juice from a health food store but I don't routinely drink or add the fresh aloe from the farm in my smoothies or juices.  

It's simple to scoop out the gel. First cut off the spiky points, cut the long leaf into manageable pieces, and then carefully slice the thick skin of the plant off of one side. It's a bit like fileting a fish. You can then either use a spoon to scoop out the gooey insides or use your knife again to cut off all the skin leaving only the remaining, slippery gel. Add the gel to your blender and puree into a thickened liquid. Pour into a cup, cover and refrigerate for future use (within 7 days).  The liquid could also be placed into ice-cube trays and frozen for up to a year. A word of caution, the outer aloe skin and the secondary layer contain a compound called aloin which can be irritating as a natural laxative and may cause skin irritation. Make sure you cut all the green off to avoid a harsh reaction. Some recommend soaking the leaves overnight in fresh water to help eliminate this compound. I will likely only use the gel post-sun and maybe mixed with my hair conditioner.

​While I was wandering the grove, I happened to pass this unique structure, a swarm of bees had formed a colony in a tree!  While we would often encounter wasps and yellow jackets while picking avocados, I can't say I recall seeing a bee formation quite like this one! Even my dad was intrigued so we ventured back with Brian to get a better view. Important too that my dad be aware of this swarm, because whether he or a grove helper is mowing or working in the area, one little disturbance could create a serious attack.  According to Grok, this beehive in an avocado tree is often referred to as a "natural beehive" or "wild beehive" since it is built by bees in a tree without human intervention.  These hives are typically made by honeybees and consist of wax combs hanging from the branches.

Thank you for reading!

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The Mackles envisioned Marco Island as a community exemplifying all the best features of famous Florida resorts and residential cities. Their ambitious plan aimed to meet every demand for luxurious Florida living, offering condominium apartments, resorts and private homes. The mix was designed to attract those in search of a second home. In 1972, about half of the nearly 5,000 residents were seasonal, second home owners.
Although never fully realized, the masterplan for the Mackles' development of Marco Island provided for the construction of more than 12,000 homes. Promoted as the "high point of over 60 years of southern building experience" the island's Mackle-built single-family houses were carefully tailored, inside and out, to embody this elegant tropical resort and leisure living. Between 1965-1975 Deltona architects designed 72 unique model homes with one-to-four bedroom floorplans, catering to a diverse range of Marco island homeowners with varying tastes and income levels.

My parents purchased a small condominium in 1972, during this "sparsely populated," time. Because we lived in Miami, Florida we did not exactly fit the mold of the typical buyer, a seasonal, snowbird. The convenience was ideal, a quick two-hour drive to the west coast.  Admittedly, a few of their friends thought they were a bit crazy to purchase on such a remote, undeveloped swampy mangrove!  Much like the homes, the focus of the property was on water-views, particularly the intercoastal waterway, a seawall and dock for excellent fishing, plus a pool with an extra-springy diving board that would never be legal today!  My siblings as well as my own kids enjoyed time fishing and swimming in this same area during their childhood.  The furnishings and amenities were sparse, cards, books, and board games were the entertainment when the sun became too hot.

Credit to the Marco Island Historical Museum for the information contained in this post. I don't do it justice, you simply need to visit it yourself. Marco Island has changed a lot since 1965 and this exhibit seeks to mark and celebrate the 60th anniversary of both modern Marco Island and the construction of the first Mackle-built model homes in the community.  It's a vintage display of a delightful era.  The Historical Museum states the purpose is to  not only educate visitors on one of our island's architectural landmarks but increase community awareness and pride of this very visible part of our shared heritage--a part that is gradually disappearing in the face of development.  Many of the original homes have been torn down and replaced with million dollar mansions. It's not unusual to see a Mackle home next to a celebrity dream home.  I'll take the Mackle home any day!  

"Coffee is a cup of hope in a world full of chaos and Mondays!" (Author Unknown)  I have a complicated relationship with coffee. On the one hand, I love ritual and coffee is the starting block of my daily routine. On the other hand, it is often accompanied by a sense of compulsion, jitters, and craving; less than ideal for mental and physical health.  Throughout my life I have alternated between regular coffee, decaf, half-caf, tea, and most recently some of these interesting adaptogenic mushroom coffees. One thing that has never been a personal struggle however is Starbucks. For me, these coffees are over-priced and often laden with syrups, sugar, and excess calories that metamorphosize a somewhat healthy beverage into a metabolic, diabetic disaster. From time to time, in an effort to be amicable, I will accompany friends or family for coffee, but ultimately my favorite cup is brewed at home.

Due to the autoimmune issue of Hashimoto's thyroiditis, I personally find I am more sensitive to the caffeine jitters and addictive nature of the beverage. While it has redeeming qualities for health including antioxidants, improved mental alertness, enhanced physical performance, and potentially a lower risk of certain diseases like Type 2 diabetes, I can't help but note my undue reliance on it. When I find myself waking up earlier and earlier with a subtle caffeine headache or feeling moody or angry out of proportion to the stimulus, these are signals to me that my coffee obsession is extending to that of an addict. It may sound like an exaggeration, but at this point in life, I recognize the symptoms. 

In addition, it is well-known that coffee and thyroid meds do not mix.  Caffeine can interfere with medication absorption, potentially leading to less effective treatment and a return of thyroid symptoms.  Caffeine stimulates gut motility and the rapid transit of food and drugs, thus less of the medication is fully absorbed into the bloodstream.  One of the strategies I have implemented most recently is simply taking my thyroid meds on an empty stomach at night.  This decision was based less on the coffee/med interaction issue and more about how I was feeling first thing in the morning.  Cortisol, our stress hormone, naturally increases in the morning, which is what allows us to wake up. Traditionally, I would then take my thyroid meds, drag my feet a bit, and then indulge in my morning joe. Somehow, that trifecta of cortisol, caffeine, and meds left me wired but tired. There was a JAMA (Journal of American Medicine) study from 2010 studying the effects of evening vs. morning dosing of levothyroxine.  Their particular conclusions were Levothyroxine taken at bedtime significantly improved hormone levels. This would be something to certainly clear with your doctor before changing your schedule, but I personally have been pleased with my overall energy levels, alertness, and a smoother morning routine.

Finally, my most recent coffee exploration has been the market of mushroom coffees. Mushrooms are often referred to as adaptogens. Adaptogens are active ingredients in certain plants, herbs, and mushrooms that may impact how your body deals with stress, anxiety, and fatigue. Whereas coffee seems to increase my stress and anxiety, adaptogens have the opposite effect. I know mushroom coffee doesn't sound particularly appealing, but mushrooms contain a rich, nutty, bold flavor similar to coffee.  I started a couple of years ago with MudWater, advertised as "the original mushroom coffee." It does have a cult-like following and states, "It tastes like your mug of hot cacao met a chai latte and they had a baby!" Its powerhouse ingredients include, cacao, turmeric, sea salt, and cinnamon plus includes mushroom varieties of Chaga, Cordyceps, Reishi, and Lions Mane.  Mix with hot water and maybe a little milk and honey for a coffee alternative. mudwtr.com/

My personal favorite which I started drinking a few weeks ago is Everyday Dose, Coffee+. It is a combination of mushrooms, collagen protein, and nootropics. Nootropics are substances that may improve cognitive functions such as memory, learning and concentration. One of the most common examples of a nootropic is caffeine.  Everyday Dose includes coffee, Chaga and Lion Mane's mushrooms, L-theanine, and collagen. L-theanine is considered a nootropic. It is an amino acid found in green tea leaves that has been shown to promote relaxation, improve focus, and reduce anxiety.  It's this combination of ingredients that work to boost energy, elevate mood, improve gut health and enhance focus that likely benefit me moreso than coffee.  I like to add my Bub's collagen plus a little creamer and use my frother to create a rich, hearty morning drink. www.everydaydose.com/products/30-serving-mushroom-coffee?servings=30

The MudWtr and Everyday Dose websites are listed above. If you prefer to research the products via Amazon, here are a couple of affiliate links. 

I have used a variety of brands of collagen over the years including Vital Protein and Ancient Nutrition Collagen. It was about 3 years ago that I heard about Bub's Collagen, Navy Seal, Glen "Bubs" Doherty,  and the inspiration for the memorial fund that accompanies every Bubs collagen purchase. The company is incredibly personable and responsive to questions. Most of the information below is from their website. www.bubsnaturals.com/ourstory  

And the AI overview: BUBS Naturals, a company known for its collagen protein supplements, was founded in 2017 by Sean Lake and TJ Ferrara as a tribute to their friend, Glen "BUB" Doherty, a Navy SEAL who tragically died in 2012, and the company's products are designed to promote health and healing. 

Here's a more detailed look at the story behind BUBS Naturals:

• Inspiration:
  The company's origins stem from the tragic loss of Sean Lake's friend, Glen "BUB" Doherty, a Navy SEAL who was killed in Benghazi, Libya in 2012. 
• Founding:
  Sean Lake and TJ Ferrara, inspired by the positive effects of collagen on Lake's body, founded BUBS Naturals in 2017, naming it after their fallen friend. 
• Mission:
  BUBS Naturals aims to provide high-quality, nature-derived products, particularly collagen protein supplements, to support athletes, adventure seekers, and anyone looking to improve their health and vitality. 
• Products:
  BUBS Naturals offers collagen peptides derived from grass-fed and pasture-raised cows, sourced from Southern Brazil and Northern Uraguay. 
• Charitable Mission:
  Every purchase supports the Glen “BUB” Doherty Memorial Foundation. 
• Certifications:
  BUBS Naturals collagen peptides are non-GMO, keto-friendly, and free from gluten, dairy, and soy. They are also Whole30 Approved and NSF for Sport Certified. ​

This podcast with Max Lugavere of The Genius Life shares more about the Bub's Origin Story. Sean Lake, the founder, was Glen Doherty's best friend and was the first to receive the news of the passing of Glen Doherty in Benghazi, Libya.

Thank you for reading. I typically buy my Bubs from their website however they do also have a store on Amazon: amzn.to/42vhpXM