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Learn about a new fitness facility that focuses on a workout that’s 50 minutes of low-impact, high-intensity strength training.

A new kind of workout is coming to town and it’s called Solidcore.

“Think Pilates- intensified! Our signature full body workout is 50 minutes of low-impact, high-intensity strength training: the lights are low and the music is loud. You have a coach in the room who will guide you through a series of slow and controlled movement that are sequenced to work your muscles to failure. Our signature class is accessible for all fitness levels and can be amplified or modified to accommodate your individual goals,” says Laura Mishne Heller, Studio Manager at Solidcore Mason. “We offer more advanced classes, too! We have two specialty classes: Arms and Abs (focused on upper body, core, abs and obliques), and Buns and Guns (focused on upper and lower body).”

Solidcore is different because “we are a 50-minute workout made up of slow and controlled resistance training to break down your slow twitch muscle fibers. We do this because science shows that this is the most effective way to create long lean muscle tone,” Heller says. “We utilize a rotating monthly muscle focus to prevent plateau and deliver a balanced workout (and body!). The rotating muscle focus will also help build long, lean muscles that will frame your physique and increase metabolism. We are a perfect pair for individuals who participate in HIIT workouts and runners!”

Heller’s favorite part of the job is getting to educate and encourage her clients. “We are all about strength and empowerment and that is what I love about working for Solidcore. I love being able to watch our clients become the strongest version of themselves,” she says. “It is also fun to watch the personal growth of clients (specifically, seeing them tone up and become stronger over time). I was also a client long before I was a coach, so I know how impactful this workout is. It helped me shave off one minute off of my run time.”

If you want to keep up with what’s going on with what [Solidcore] is doing, follow them on Facebook. You can also go visit them by Whole Foods in the Deerfield Towne Center in Mason at: 5685 Deerfield Boulevard, Mason, Ohio 45040.

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Read on to learn about a business that’s bringing a taste of southern style cooking to the Over-The-Rhine area.

There is a catering company in Findlay Market that brings a taste of Southern cooking to the Tri-State. “Southern Grace Cincy is a southern homestyle catering company, specializing in bringing childhood memories back to life,” Nicole Stevenson, Owner of Southern Grace Cincy, says. 

The name of the business came from how Stevenson was raised. “Southern came from me being from the south,” she says. “Grace is something that was instilled in me growing up before eating and meaning ‘having good manners.’” 

There are a range of different foods that Southern Grace Cincy serves. “We offer a wide range of southern made for scratch apps, such as our ‘Grippo-inspired chicken wings,’ and entrees: smothered chicken in our house made sauce, homemade chicken pot pie, and country meat loaf,” she says. “Their sides include: creamy homemade mac and cheese, blackeye peas, collard greens slow cooked with smoked turkey,” Stevenson says. Finally, are their delicious desserts and they include: homemade banana pudding, mini cake bites and southern strawberry shortcake,” she says. “We offer catering services, cooking classes and meal prep by request.”

The vision of Southern Grace Cincy is to provide an atmosphere for people to come together and eat delicious food. “We believe that what we do can create everlasting relationships with a great dining experience, improve the lives of our guests, serve our local community and create employment for inspiring cooks.”

The business’s mission is to be a positive impact in the community. “We want to be a warm, comforting presence in the community we serve,” Stevenson says. “We understand that our guests have a choice and we never want anyone to feel less than special and to serve every person with southern hospitality.”

Southern Grace Cincy is different than other catering companies because they take care of the dietary needs of their customers. “We believe in supporting local farmers and suppliers who deliever field fresh products, accommodate food allergies and dietary restrictions,” she says. 

The workers of Southern Grace Cincy are advocates for helping out their community in OTR. “Giving back to the community is something dear to our heart,” Stevenson says. “Southern Grace is currently working with a local non-profit providing meals for our local intercity kids after school program.”

She loves coming back to work every day because she likes “Knowing I’m doing what I was created to do with my life,” Stevenson says. “

If you want to keep up with what’s going on with Southern Grace Cincy, follow them on Facebook and their website.

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A new boutique yoga studio offers a variety of classes to inspire improvements inside and out. Click for all the details.

A new fitness studio in the Mason, Ohio area that wants to help people experience the benefits of yoga. “Hi Fi Yoga is a boutique yoga studio offering a variety of styles and levels,” Tommy Moorman, Co-owner of Hi Fi Yoga, says. “Our overall focus is on heated yoga classes (such as Hot Power and Warm Flow), but we also offer non-heated classes and aerial yoga.” 

The start of the business came from her experience with Lori Allen. “I was a student of Lori Allen’s for many years and we eventually started doing private lessons together to develop and grow my personal practice. During those sessions we’d often talk about different studios, the different elements we liked most or least about the different studios we visited, and eventually those conversations evolved to starting our own studio,” he says. “We came to the conclusion that there was a need for us to create a space that yogis like ourselves would want to practice. From there, we started to develop the idea for the brand and the space, about six months later, Hi Fi Yoga was born.”

There are a wide variety of classes offered through Hi Fi Yoga and they include: Beginner Yoga, Warm Vinyasa Flow, Hot Power Yoga, Hi Fi Yin, Hi Fi Aerial Yoga and Buti Yoga. “If you are newer to yoga or even newer to heated yoga, I’d recommend starting with a Beginner Yoga class or a Warm Vinyasa Flow- both of these classes spend more time explaining and breaking down poses,” Moorman says. “If you have already been practicing heated yoga, you can jump right in to a hot power class right away.”

Hi Fi Yoga is different from other practices because they push people to realize their true power. “I see the main difference as pushing people to challenge themselves and discover their true power. Most yoga studios teach at an introductory level and will not encourage students to try inversions or arm balances, for fear of scaring people away,” he says. “We don’t want our students to feel intimidated, but rather to feel inspired by what they see other yogis doing in class and be willing to give it a try.” 

To Moorman, Hi Fi Yoga is High Fidelity Yoga. “Music is key in motivating our students all while keeping the class fun and light-hearted,” he says.

Moorman loves his job because he gets to see lives being changed. “I love when my students reach new milestones, like hitting a new pose for the first time,” he says. “It’s incredibly rewarding and inspiring to see others pushing out of their comfort zone and try new things.”

What gets Moorman to come back to work is the belief that yoga is for everyone. “I believe that everyone can benefit from yoga, either to clear their mind, build strength or gain flexibility,” he says. “Knowing that I’m helping other people reach their goals, both physically and mentally is what drives me each day.”

If you want to keep up with what Hi Fi Yoga is doing, follow them on FacebookInstagram , their website and you can download the Hi Fi Yoga app.

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Quick, healthy and tasty meals are hard to come by, let alone make every day. One local business aims to change that.

A local business makes it easy for parents to put healthy meals that kids love on the table. 

“First Bites is dedicated to helping parents feed their kids in a way that works for them,” Grace Shea, Registered Dietitian Nutritionist, says. “I help moms of kids with all ages find solutions to nourish their families and provide healthy recipes the whole family will love.”

The inspiration behind First Bites Nutrition came from her son, Hudson. “Even though I’ve been an RDN working in the pediatric field since 2012, educating families on the topics you’ll see in my blog, I had a distinct “a-ha” moment when it came time to start feeding solid foods with Hudson,” she says. “I became overwhelmed and faced the exact same questions all parents do- What do I feed him? When? How? etc. I wanted to take the nutrition knowledge I have and personal experience and share it with other parents.”

The name “First Bites” came from the desire to have a business that’s all about kids. “I’d mix and match these words, some seeming too similar to other business out there, but ultimately landed on First Bites. First Bites can mean from the very first bite a child takes or even a first bite of a new food,” Shea says. 

Based in Cincinnati, First Bites Nutrition has been around for four months now. The business provides different service andproducts that parents will need to make food for their children:

▪ Shea’s Blog: “Offers recipes and articles dedicated to kids’ nutrition,” she says. “Each recipe is family-friendly and spans all age groups. I offer ways to modify the same meal to make it age appropriate- one meal for the whole family.”
▪ Meal Plan Bundle: “The free bundle contains everything you need to get inspired, organized and plan meals with ease,” Shea says. “Plus, you’ll get six weeks’ worth of meal plans to get you going. You can grab it on the website-”
▪ “I do one-on-one coaching with moms and kids and collaborate with companies in multiple different ways,” she says. “As the company grows, I have big goals of education programs and membership opportunities.”

This company is different from other nutrition companies because of the community. “Although it’s only been four months, it’s amazing how many moms have reached out to me. I rely on the interaction with the community to serve their needs. My experience as a pediatric dietitian, personal experience in feeding a child and, the experiences of my community help provide tons of perspectives that ultimately help other moms,” she says. 

Also, the articles she posts on her blog are evidence-based. “I chose this as a basis of my content because nutrition at its core, is science-based,” Shea says. “Scientific research is always emerging and, I feel; it’s my job to educate moms so they can make the most informed decision that best fits their family.”

Shea defines success through moms feeling confident. “If I can help at least one person feel confident in feeding their kids and understand how nutrition plays a role in their kids’ lives, that truly is a success for me,” she says.

The mission of First Bites is to be a guide to parents. “My mission is to guide parents in nourishing their children with whole foods, flexibility and fun by learning the science of nutrition and honoring healthy habits from the very first bite.”

Shea’s favorite part of her job is “hearing from other moms and creating what they need to support their lives,” she says.

To learn more about First Bites, follow them on Instagram, their website and through Shea’s blog.

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Getting up on Monday morning is easily the worst part of every week, especially after a fun weekend. If you are having trouble staying alert and focused on Monday mornings due to a lack of sleep, then you need to make a few small changes to your normal routine on Sunday nights.

Eat the Right Foods

It may seem odd, but your diet plays a big role on the quality of your sleep. Eating the right foods on Sunday night will make falling asleep a lot easier. You will want to eat a light dinner that is focused around a lean protein like chicken, fish or turkey. It is also a good idea to eat a small portion of pasta or brown rice. These foods will naturally increase the serotonin levels in your body, which will help you sleep. It is best to eat this meal several hours before you are planning to go to bed.

Get Everything Prepared

There are a lot of things that need to get done in the morning before you leave for work. You have to pick out your clothes, make coffee, eat breakfast and get your lunch ready. This adds a lot of time to your morning routine, so it is best to get everything prepared and ready to go on Sunday night. You may not feel like doing much on Sunday night, but you will thank yourself on Monday morning when you get an extra hour of sleep. In addition to the extra time in bed, the quality of your sleep should also improve when you stop thinking about everything that needs to be done in the morning.

TV, Social Media and Exercise

It is real easy to sit on the couch all night to savor your final hours before the work week starts, but that is not going to help you feel any better in the morning. You need to turn off all electronic devices approximately two hours before you are planning on sleeping. Televisions, smartphones and computer screens all emit blue light that keeps you alert and prevents the body from releasing sleep hormones. This is why it is always hard to sleep after spending hours checking social media before turning off the bedroom light. If you want to improve your sleep even more, then you should use some of this time to take a short walk around the block or perform another light exercise.

Find Ways to Relax

The weekend is your only time to truly relax. Luckily, you do not have to sacrifice your relaxing time in order to have a productive Monday morning. Relaxing the right way will actually make it a lot easier to fall asleep. Shut off your mind with a long hot bath just before bedtime. Adding essential oils to the water and playing soothing music will make the entire experience even more relaxing. Once you get out of the water, it is time to sip on a cup of chamomile tea. Adding a few drops of your favorite cbd tincture to the tea will ensure you fall asleep as soon as your body hits the bed.

Suffering to stay awake does not have to be a part of your Monday morning routine. Making a few simple lifestyle changes on Sunday night is all you need to do to start the work week energized and refreshed.

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Read about the health and wellness journey of one local entrepreneur who wants to help others find their pathway to a healthier lifestyle one sip at a time.

Anna Alexander is a wife, daughter, confidant, sister, aunt, and believer in the healing powers of the Earth’s most powerful resource – plants. She’s also the owner of Herban Tea Cafe, Ltd., which she launched in May 2018 as a way to share something that she was passionate about – taking her health and well-being into her own hands. 

“Herban Tea Cafe – pronounced ur-buhn – is a local mobile tea atelier, specializing in hand-crafted wellness herbal tea blends that help promote and sustain a healthy and balanced lifestyle, while also satisfying taste buds,” explains Alexander. “We believe that empowering communities and sharing healthy habits is essential to a physical and social wellbeing.”

Alexander says the journey to what would become Herban Tea Cafe started in her kitchen, where she began blending and reaching for simple, yet effective herbs and teas that would help her to reclaim her power of her health and body. 

“Inspired by close friends and relatives, my luxury herbal tea blends are carefully crafted with the customer in mind, who may also be searching for a healthy balance to a fast-paced lifestyle, which often leads to less self-care and unhealthy habits,” she says. 

All of the herbs from Herban Tea Cafe are ethically-sourced, all-natural, and vegan-friendly. 

“Our mission is to share our experience and knowledge gained from each her and our intention is that when you choose one of our herbal tea blends, you submerge yourself into a burst of blended herbal notes and aromas, while also extracting the benefits of a healthy practice of slowing down to savor each moment,” says Alexander.

The main focus at Herban Tea Cafe are herbal teas, however, Alexander says that she also wants to provide sustainable packaging that helps protect and sustain the herbs she sells while creating an apothecary appearance. 

“As we continue our journey, we anticipate also offering limited coffee- and wine-inspired tea blends to highlight the aromatic flavors of both beverages equally enjoyed but with twice the health benefits,” says Alexander.

With the year ahead of her, Alexander says she’s looking forward to sharing some of her favorite blends with the city while sharing her journey of herbal wellness this coming spring. 

You can keep up with Herban Tea Cafe on their Instagram account and see future launch dates and their wholesale stock list on their website.

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Get in a great workout, enjoy some celebratory sips and support a great cause. Learn about a local group’s monthly event and see how you can get involved in the next one!

Sarah Buckley, the founder of Persist Fitness, teamed up with Karrikin via their Karrikin Cares program to offer Blood, Sweat, and Cheers, a once-a-month class that caters to all fitness levels. 

This community class meets up on the last Sunday of each month at Karriskin Spirits at 10:30 am. 

“The class is 45 minutes long, and with both strength and cardio elements,” explains Buckley. “Tickets are $15 a class and you get a workout and a Karrikin Signature Cocktail or sparkling beverage, and all proceeds are donated to St. Jude’s Cincinnati Walk/Run, the Southwest Ohio fundraising arm of the St. Jude’s Children’s Hospital Foundation.”

When asked what inspired this collaboration, Buckley says that while Blood, Sweat, and Cheers has been going on for about 6 months now, both organizations were looking for a way to give back to the Cincinnati community. Buckely herself has experience in partnering with nonprofits and was approached by the St. Jude’s Cincinnati Walk/Run committee with the idea to make the classes an opportunity to raise money and awareness for the Cincinnati St. Jude’s Walk/Run seemed like the most natural fit.

Throughout the year, Blood, Sweat, and Cheers will continue to meet on the last Sunday of every month at 10:30 am. 

This year’s Cincinnati St. Jude Walk/Run is scheduled for September 26, and Blood, Sweat, and Cheers will be raising funds for the walk until then. 

“This family-friendly event raises funds to support the lifesaving mission of St. Jude Children’s Hospital, where families never receive a bill from St. Jude for treatment, travel, housing, or food, because all a family should worry about is helping their child live,” says Buckley. “While St. Jude might not be in our backyard, its research, discoveries, and families are. St. Jude freely shares the unwavering discoveries it makes, so every child saved at St. Jude means doctors and scientists worldwide can use that knowledge to save thousands more children.”

Buckley says she’s open to collaborating with other nonprofits in the community to replicate events similar to Blood, Sweat, and Cheers. “If you are looking for a turn-key fundraiser for your favorite local nonprofit, let’s talk,” she says. 

To register for an upcoming Blood, Sweat, and Cheers, click here. All ticket sales go directly to St. Jude’s Children’s Hospital. 

To learn more about Persist Fitness, check them out on Facebook and Instagram. You can follow the Cincinnati St. Jude’s Walk/Run on Facebook and Instagram and register for the September Walk/Run event here. Follow Karrikin Spirits on Facebook at Karrikin and Instagram.

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Lift yourself mentally, physically, and spiritually this year with a new retreat in the hills of Hebron, Kentucky.

One of the most popular resolutions for the new decade is to be more connected to ourselves, to be more grateful, intentional, and passionate about who and what we encounter in our everyday lives. 

The Salt of the Earth Retreats is here to help you achieve that resolution surround yourself with the inspired, the passionate, the motivated, the grateful, and the open-minded in a one-day spa-inspired health and wellness retreat.

Nicole Kitchen, Founder and Owner of The Salt of the Earth Retreats, says she was inspired to launch this new venture following prayer, personal growth, professional growth, and the journey she’s taken along the way. 

“My inspiration really began a long time ago,” she explains. “I’ve always been drawn to people and wanted to help them feel great about themselves in a really healthy way spiritually, mentally, physically, and socially. I started working when I was 16 because I wanted to create an impact in the big, beautiful world. I found through working at Verizon Wireless from ages 16-22 the impact I was making on individuals lives was selling them devices that could ultimately save their life.”

While doing this work, Kitchen also found that she could carry on conversations with people who wanted her to listen. “People really needed someone to hear them,” she says. “I felt like they were really living unconsciously and craving spiritual, mental, and social connection.”

Her journey then included sales with Mary Kay and eventually to NCK Universal Retreats. “It was the birth of an environment where anyone could emerge themselves in a day long, spa-inspired retreat with an amazing course in living your best, authentic life,” she says. 

From 2017 through 2019 Kitchen hosted 5 retreats, but more recently discovered that she wanted to take her offerings to a much higher platform. 

“With my experience in business and enriching the lives of individuals, I knew that I was onto something huge,” she says. “And if I can enrich individuals’ lives on a grander scale, how would I do it? I went back to the drawing board, and through prayer and meditation I came up with a name: The Salt of the Earth Retreats, and decided it was time to officially brand my retreats and put it out publicly in a professional way.”

The retreats from The Salt of the Earth Retreats are a tailored, day-long spa-inspired experience that incorporates all things health and wellness, aiming to help participants be lifted to a higher elevation mentally, physically, spiritually, and socially. 

“During the retreat you will start to see an abundance of all that you can manifest in your own life,” says Kitchen. “All the gifts that were planted in your and the seeds of greatness that God has instilled in each and every person – that is what I am aiming to bring out in my guests.”

Kitchen says that once she can get guests to understand what they are capable of doing, I want to help them gain the momentum to continue to move forward. 

“Our retreats create a positive impact that lasts in the lives of our guests,” she says. “It’s all about creating an experience that will change the trajectory of our guests’ lives. IT’s my heart’s desire to help catapult individuals’ lives and help create the awareness of where they are now and who they desire to become at this stage in their life. Let’s face it, we all grow and change throughout our journey, I just don’t believe that there are people taking the time to help individuals on this level.”

Not only are guests able to interact with the best of the best in the industry in regards to yoga, meditation, wellness, nutrition, physical activity, mental and spiritual growth, but they are also pampered with goodies to use throughout the retreat as well as massages, journaling, and a spa-inspired vegan menu to help nourish the body while relaxing in the hills of Hebron, Kentucky. 

Kitchen says that The Salt of the Earth Retreats is unlike anything else in the area – making it unique in its own design and right. 

“My retreats are created with heart, love, and the inspiration behind it is a God-given gift,” says Kitchen. “When you walk into the retreat you can feel the energy, you feel the ambience and the love lifting you up into a space created for you to peel back the layers of life and begin to emerge into your authentic self, making it your own experience and your very own retreat.”

The Salt of the Earth Retreats will host a retreat on April 25 and again on September 26 in Hebron, Kentucky. The retreat will be held from 10am to 5 pm with wine and hors d’oeuvres from 5pm-9pm. There is also a retreat in Costa Rica from November 14-20 at The Bodhi Tree Yoga Resort, a collaboration between The Salt of the Earth Retreats and The Connection Project.

To learn more about The Salt of the Earth Retreats, check them out on Facebook and Instagram. The website is currently under construction but Kitchen can be reached at or by calling 513-886-0018.

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See how a former P&G’er recently ventured out on his own to launch a company that the keto community says is the greatest thing since sliced bread.

William Schumacher, a former brand manager at Procter & Gamble, recently decided to venture out on his own. He partnered with Blue Oven Bakery to launch Uprising Food, a company that offers the Keto Kube, a keto bread. 

The trend of ketogenic diets doesn’t appear to be going away any time soon and Schumacher saw it as an opportunity to serve those who follow the diet, in which consumers eat a low amount of carbs and foods high in fats so they burn fat rather than carbohydrates. 

Because the goal of the diet is to consume a lower amount of carbs, that means many of those who follow the keto diet are unable to eat bread. However, Uprising Food and its Keto Kube are changing that. 

“Uprising is a brand who is waging war against poor gut health,” says Schumacher. “We aim to make a dent in the fiber gap affecting 95% of Americans. It’s time to get folks some digestive wins and start turning the tide in favor of our good gut bugs. Our weapon of choice, arguably the world’s best tasting keto bread and possibly the healthiest loaf on the planet.”

Schumacher says that their bread isn’t appealing to just those who follow a keto diet. “The Keto Kube also works for those who want to slim down by avoiding wheat-based loaves, which typically contain refined flour that can cause blood sugar to spike,” he explains. “The Keto Kube is also gluten-free, which can attract people who avoid wheat because of medical conditions.”

Schumacher’s passion for launching something like Uprising Food came from his own passion for fitness. He says he baked more than 200 loaves of keto bread as he experimented with recipes to find what would work for him and the brand he wanted to launch. 

That’s when he got in contact with Mark Frommeyer of Blue Over to help develop the winning recipe, which includes baking powder rather than yeast and has other natural ingredients including egg whites, psyllium husk, flax, apple cider vinegar, salt, and water. 

“The bread produces 160 calories per slice, 6 grams of protein, and 11 grams of fat,” he says. “The loaf is 4 inches tall by 4 inches wide and 4 inches deep. That yields eight slices, or 1.25 pounds of bread.”

In addition to its loaf, Uprising Food is in the middle of launching a big push for The “Toast” Cleanse, a 3-day gut reset challenge using the Keto Kube. 

Uprising Food officially launched on January 4, 2020 after raising $250,000 from investors. A four-loaf package is $48. 

To learn more about Uprising Food, visit or follow along on Instagram.

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Is running a part of your New Year’s Resolution? Read more about a local race company hosting several 5ks, 10ks, and half marathons throughout the year.

If your plans for 2020 are to get your body moving more, Bodies Race Company – Cincinnati has just what you need. 

“Bodies Race Company – Cincinnati is a race company that produces 5ks, 10ks, and half marathons across the area,” explains Marketing Director Erica Munsinger. 

Part of a franchise business, the mission behind Bodies Race Company and its Cincinnati branch is to help make a healthy impact in all of the major markets across the country. 

The inspiration for offering these races in cities across the country came from Brand and Jen McCleary, of Kansas City, who started their careers in health and fitness. 

“They owned a gym called Bodies and started taking their clients to races for a fun way to exercise without focusing on the scale,” says Munsinger. “After attending races, they found that there was a huge need for a race company in the Kansas City area. They hosted their first event, and the rest was history.”

Now, there are over 200 Bodies Race Company events across the country as well as the management of numerous third party races. “We exist to make a healthy impact in our communities by bringing fun, family, and fitness to every city,” says Munsinger. “Our visit is to exist in every major market in America ,as well as take our mission global.”

When Bodies Race Company – Cincinnati lists their upcoming running events, they do so on Black Friday. This Holiday Series allows participants to sign up for their choice of 8 themed races throughout the year. 

“Ths is part of our mission to make a healthy impact in our communities,” says Munsinger. “In addition, many participants find us unique because of our cutting edge medal and t-shirt designs. We’ve been trendsetters, and out-of-the-box thinkers when it comes to race swag.”

There are currently nine franchisees across the country with 14 locations and a corporate team of 11, with growth expected in the future.

To learn more, visit