November 29, 2020


We need to respect our bodies. We are capable of doing magnificent things, and can push ourselves to the limit, but that doesn’t mean we have to stay in overdrive. We need to recognize where rest is mandatory and actually aids us in being more productive in our day to day, as well as growth specifically in our health and fitness journey. It’s much more productive and strategic to have regular breaks and rest, than unnecessarily push ourselves to the point of burnout. This applies to both mental and physical breaks. It takes more time to recovery from burnout. Be kind to yourself, and your body, you’ll go much further that way.

November 22, 2020

Do you have tight hips like me?! Welp if ya do, rock these out with me! Increasing my mobility and working on my range of motion has definitely been a focus lately. Whether you’re highly active, or sedentary these are great movements to get in touch with your body and how it’s moving! These movements will benefit you in your every day routine.

3 Moves to Improve Hip Mobility:

1.Prayer Squat (at your end range use your elbows to help push your knees out, hold at end range for 2-3 seconds)

2. Active Frogger (I’m very tight, so my range is no bueno lol, but that’s why I’m doing these! Pulse at the end range for 2-3 seconds then repeat trying to deepen your range each time!

3.Seated Internal/External Rotations with Hip Lift (use your hands behind you to support your movement and lift your hips up)

Click here to for the original post and video demonstrations

October 24, 2020

As I continue to put more work on my body, it becomes even more important to add movement that allows me to prep my body for my workouts, as well as recover. These are some of my favorite moves to get me connected to my body, and be aware of what it needs to move and function properly. 

Here are 5 moves to try: 

*Forward Lunge with Lateral Reach
*Thoracic Spine Mobility – Floor Rotations
*Thoracic Spine Mobility – Roller Curl Up
*Thoracic Spine Mobility – Wall Rotations
*Standing Alternating Reach Backs

Click here for the original post!

September 28, 2020

The infamous YTWL Routine! Let’s improve our posture and work on our strength and range of motion in our shoulders and upper back. You can do these movements with or without weight. These are deceptive because they look easy, but I encourage you to stick to bodyweight or lightweights to ensure you’re going through your full range of motion with quality. Trust me it gets tiring, and easy to slip out of form. There’s always room to get better. I’m speaking from experience. A lot of us, including myself, can be a bit restricted as we try these movements and need to work on our mobility, hence why I’m stressing that the weights aren’t always necessary when we are working to have that solid foundation. These are toughies that I have to keep as a part of my routine to work on regularly. These are especially great for you if you have a sedentary desk job and are used to sitting, and have a tendency to slouch forward, or are always texting – aka “text neck.” In addition, if you’re used to working out the front side of your body, this will help you open back up! Let me know how they work for you!


August 2, 2020

“If you’re looking for that one person that will change your life, look within.” – unknown

“The universe is not outside of you. Look inside yourself; everything you want, you already are.” – Rumi

I absolutely love learning from others’ experiences to help expedite the time for me to reach my goals. And while there’s always something to learn, I have experienced burnout in the process. It’s as if I’ve reached a limit on learning another business strategy. I lose the motivation. And these experiences made me realize that when I reach that point, the work that has to be done next is within myself. I have to look to myself for answers. It’s probably why I loved school so much, and why I’m so coachable. It’s easier to be given instructions than figure it out myself. However, at the end of the day whether you’re in school, or you have a coach, the final work has to be done by you. For me, 2020 has been about getting to know myself more. Accepting my dreams and desires, and trusting myself to make the right moves for me. It’s about trusting the process, and everything that comes into my life as part of my journey, and I’m grateful for each moment. There’s no end destination. As we reach each goal, we will want to move on to the next desire. So with that in mind, it’s important to trust yourself for this journey of life. You’re the one who has to take each step. So the best thing you can do now is trust that you’re capable of whatever you desire. You can’t go wrong – have faith.

July 12, 2020

You plan your workouts, but do you plan your recovery? We’ve heard a common theme of “no pain, no gain,” and that may skew our perception of the necessity of recovery. Some individuals
may also have the mindset that if they aren’t sore after workouts, they didn’t work hard enough. There’s also the belief that we need to work through pain, or being extremely tired from a busy work day. That is not the case.

Recovery is integral to reaching your health and fitness goals. It’s important to highlight that recovery is more than what some may believe to be as solely stretching. Just like the saying, “you can’t out train a bad diet,” I’m here to tell you, it’s much harder to reach your fitness goals
without all-around recovery.

In addition to stretching techniques, recovery includes a balanced workout program to avoid overtraining, sleep, and nutrition to name a few. These all play a factor with your performance in the gym and the other 23 hours of the day.

When it comes to your post-workout routine, here are a few options for you to incorporate:
•  Cardio cool down for about 5-10 minutes
•  Static stretching
• SMR (Self-Myofascial Release) with a foam roller to help speed up your recovery byworking the tissue.

Outside of your workout program, you should also place importance with your sleep and
nutrition. Without enough sleep and proper fuel, your body is working harder to keep you functioning at its highest level. Moreover, some days, all your body needs is to literally be at rest. Taking the time to stop and recover will get us back up and running faster than draining
ourselves. If we can make the time to charge our phones every day, we can take the time to charge up ourselves. Just like a car that requires gasoline because it can’t run on an empty tank–neither can you.

It’s admirable to push ourselves to break past limits, but we must look at our overall wellness.
For example, I have clients who ask if it’s acceptable to do two workouts in a day. My first
question back is, “are you willing to eat and recover for the amount of stress you want to put on
your body?” If your answer is NO, that’s okay. You have a better chance of success by setting
up a practical routine for your lifestyle that you can implement and maintain. By having a
consistent sleep, nutrition, workout, and recovery routine you’re creating a lifestyle, and not a
quick fad diet and exercise plan.
Plain and simple–recovery is key to reaching your health and fitness goals.

By Maricris Lapaix, NASM Certified Personal Trainer

For the rest of the article, check out the full blog post on Koia’s website for nutrition recovery, and a foam roller video demo!

June 23, 2020

This past Saturday, on June 20th, I turned 31. I know it’s common to hear that women don’t like to share their age, but it doesn’t bother me. The main reason is I truly feel that I’m continually learning more about myself, and always getting more comfortable in my skin. The more I learn, the more I feel I’m on a clearer path of continually living a fulfilled life on my terms. I’ve learned to create goals based on my desires, not what society says. They’re created by my definitions of happiness. And, I don’t fault myself for what I didn’t know. I know sometimes we can look at our age and then compare ourselves to others and wonder why we aren’t where they are in life, or ask how we let our health decline for this long. Rather than having that negative train of thought, I get excited when I discover a new priority in my life, and I know have a new journey to embark on. It is my job to keep my mindset in line with what I can control. We are always evolving, so we need to be kind to ourselves in the never-ending process. Priorities will always continue to shift, so just remind yourself you’re always on time. You always have the ability to show up for yourself. So whether you’re 31 like me, 54, or 75 you are only as old as your MINDSET. You’re the one who determines what you can and can’t do. You choose if you want to “age” yourself. Your self-care mentally and physically is what will determine your age. So…how old are you? It’s your call.

Here are 31 of my life lessons.
Feel free to reply to this email and send me yours! I’d love to hear!

1. Love Hard
2. Be willing to get hurt
3. Forgive
4. Seek to understand, not reply
5. You have no one to impress
6. When you’re scared, that’s the moment to do it
7. Be honest
8. Don’t shy away from your greatness
9. Speak your mind
10. Be willing to be wrong, and admit your fault
11. Trying and “failing” is better than not knowing
12. Make yourself your number one priority
13. Understand your worth
14. Keep boundaries
15. Check in with your mental health
16. You don’t have to do anything you don’t want to
17. Make it a priority to schedule in time with friends and family, time flies. Work will always be there
18. Remember everyone is doing the best in their eyes, be compassionate and meet them with love even if it’s hard
19. The only thing you can control is your reaction
20. Make sure your circle of friends push you to be better without them telling you to. Let their character and actions inspire you
21. Even if you’ve been hurt, do your best to open your heart
22. Everything happens for a reason
23. There’s always a beautiful blessing, no matter how bad a situation is
24. Smile at a stranger and acknowledge them. It can make their day
25. Train consistently. Health is the key to enjoying a full life
26. If you really want something you’ll figure out how to make it happen. Period. We create our obstacles.
27. You are owed nothing.
28. You don’t owe anyone anything.
29. It’s okay if your perspectives change. That’s called growth. Don’t get locked into the “identity” of who you used to be or be worried about making others uncomfortable
30. Enjoy food. There’s no shame in eating healthy and indulging.
31. Dream big. Remind your loved ones regularly that you love them. Tomorrow isn’t promised.

Wishing you Health & Happiness,

Maricris Lapaix
Your Personal Trainer

August 11, 2019



It’s an exciting time when you think about starting your fitness journey. Why? Because you’re embarking on your journey to change for the better. Some of us want to lose weight, put on muscle, increase endurance, and/or simply do enough to maintain the lifestyle we have. Whatever your goal is, it’s important to set smart, realistic goals. Any goal is attainable, but it’s important to make it digestible.


For example, if you want to lose 50lbs, that’s great! However, at the same time it can seem like quite a ways away. When you chop it up into smaller milestones to reach, like 10lbs at a time, you have great benchmarks to reach, and you get to celebrate more! It’s important to understand that as you get stronger, small factors have to change along the way to keep the progress going.
Let’s use the example of weight loss. Typically, the first few pounds tend to be the easiest to drop with conscious efforts and changes to your exercise and food routine. It’s important to recognize that along the way, you have to learn and be aware of what’s happening.


How do you feel after each workout? How do you feel when you don’t workout? How do you feel after a week of healthier eating? How do you feel after consistently eating well, and then binging on junk food? How do you feel when you wake up in the morning? 


What do all these questions have in common–none of them have anything to do with the numbers on the scale.


While I personally use the scale for check-ins with my clientele, I use a scale that can tell me the whole story versus just the pounds. What’s IN your weight is what matters – hydration, body fat, muscle mass, and visceral fat (fat pushing against your organs), for example. So if you do purchase a scale, make sure it can tell you the whole story. Now while this is a great tool, it’s not something that should be used obsessively, in my opinion. When I perform weigh-ins, I prefer to weigh my clients every two to four-weeks depending on where they are on their journey and their consistency. But even with these smart scales, I much rather have them check-in with themselves.


Do you feel more energetic? Do you feel happier? Do you feel stronger? How do you feel when you complete the goals you’ve set for yourself?

Those are the best measurement tools that keep you going long-term.

Exercise isn’t meant to be a punishment to your body. It’s not something you should do because you don’t feel like you match up to someone else physically, or look like those in the limelight. It’s also something you won’t grasp overnight, so learn as you go. Aside from living a healthier, longer life, exercise allows you to live your best life. You can jump on any opportunity as it arises because you are as healthy as can be. You don’t want to feel like you have to avoid any social gatherings or events because you’re not capable to do so when it’s in your control. So don’t look to start your fitness journey as a temporary diet. Take it nice and easy. Ease in. Set small goals.


Here’s an example:
Week 1 & 2
    1. Mediate for 5-10 min in the morning, Monday-Friday
    2. Exercise for 20 min for 3 days out of the week
Week 3 & 4
    1. Mediate for 5-10 min every morning
    2. Exercise for 20 min 4 days out of the week
Create your goals in phases. There’s nothing more overwhelming to a Busy Body than going from an extremely busy schedule without exercise and regular health conscious food decisions, to all of a sudden going cold turkey on your regular habits, and adding a two-a-day exercise routine. Small changes truly add up to big results. If you want lasting results get it done correctly.
And MOST IMPORTANTLY, if you don’t hit all your goals, GIVE YOURSELF CREDIT. If you haven’t worked out in 5 years, and manage one workout for that week, that’s more than you’ve previously done! Great job! There’s no quitting when you’re making a lifestyle change. One “setback” doesn’t ruin it all. Just get back to it. It’s as simple as that. Don’t put excess pressure on yourself when no one else is. As long as you’re honest with yourself and making true efforts, it’s all worth celebrating!


My task for you is to write 2 goals for yourself for this next month, and decide how you’ll progress it for the second half of the month, like the examples above. Get moving you BUSY BODY! You’re your own boss, and bosses don’t quit!


Remember, it’s not about perfection, it’s about progression. 
Enjoy the journey!
Wishing you Health & Happiness,
Maricris Lapaix

August 11, 2019

Food Diaries


Keeping track of your food seems like a daunting task right? You have a hard enough time eating regularly, and now you’re supposed to track it?! Well here’s why I think you should give it a go for a few days at minimum.


Writing down your food consumption, or logging it into helpful apps like MyFitnessPal helps you discover things you didn’t even realize you were doing, and learn about what’s in your food. Commonly what my clientele have been able to discover is:
    1. They may be making healthier choices, but they’re not consuming enough of these healthier choices to fuel their body with their level of activity, which can be hindering their results even though they feel stronger
    2. Foods that you thought were healthier options, actually aren’t that healthy when you check out what’s beyond the calories and in the macronutrients
    3. When you log food, your competitive side for consistency comes out and you may find that you make better choices because you don’t want to record unhealthy options. You want to keep your healthy streak going!
    4. You start to learn about your food, make more conscious choices, and improve your portion sizes because you understand how to have better balanced meals and snacks to meet your macronutrient goals
I agree that food logging may not be a long-term, sustainable habit for a BUSY BODY, but when you are first beginning your fitness journey, it’s helpful to at least try and log 3-days of meals.


Here’s my task for you! Log two weekdays and one weekend day of meals and snacks to see what you do naturally. You may surprise yourself! Self-awareness is the key here. From there, either seek out professional help to analyze your habits, and/or start to make more conscious choices based off what you find. Try out new habits for 2-weeks to catch a rhythm for your new eating habits, and then check-in to determine if any progress has been made on your end. If there has been, great! Keep going! If not, no problem! Now you know! Determine small new changes that can be made and adjust as needed. This is all about trial and error to create habits best for YOUR lifestyle. And once you catch a routine that works, and connect how you feel internally with your results, you can start to back off your food log, and check in every so often to reasses.


Remember, these strategies are meant to be helpful and not daunting. These small efforts outside of your comfort zone will help benefit you in the long run, so it doesn’t feel like work to make healthier choices. You got this!


Remember, it’s not about perfection, it’s about progression. 
Enjoy the journey!
Wishing you Health & Happiness,
Maricris Lapaix