My Movement Philosophy: Celebrate What Your Body Can Do
For many, exercise has been framed as a punishment—a way to "burn off" food or "fix" a body.
We don't do that here.
My philosophy is that movement is a celebration, not a chore. It's a way to connect with your body, build confidence, and discover your own strength. We focus on what you can gain—energy, power, mental clarity, and resilience—not just what you can lose. We train to feel good, get stronger for our daily lives, and build a sustainable habit that we genuinely enjoy.
1. Strength Training (The Foundation)
What it is: Using resistance (like your bodyweight, dumbbells, or bands) to challenge your muscles. This is the single most effective way to build lean muscle, which in turn boosts your metabolism and makes you stronger for everyday life.
Find it in: Full-body workouts, lifting weights, and my "Diamond Subscription" classes.
The Three Pillars of a Balanced Fitness Routine
A strong, resilient body is built on more than just one type of exercise. We'll focus on a balanced approach that covers all your bases.
2. Cardiovascular Health (The Engine)
What it is: Any activity that gets your heart rate up and conditions your heart and lungs. This is key for building endurance, managing stress, and maintaining all-day energy.
Find it in: Brisk walking, running, cycling, dancing, or high-intensity interval training (HIIT).
3. Mobility & Recovery (The Maintenance)
What it is: The "in-between" work. This includes active warm-ups, post-workout stretching, and rest days. You can't train hard if you're always stiff, sore, or injured. This is what keeps you in the game for the long haul.
Find it in: Yoga, dedicated stretch sessions, foam rolling, and taking walks on your rest days.
How to Build Your Week
A balanced routine doesn't mean you have to do everything, every day. Here is a sample template for what a sustainable week can look like.
Day 1: Full-Body Strength
Day 2: Cardio & Core (e.g., 20-min run or bike ride + 10 min abs)
Day 3: Full-Body Strength
Day 4: Active Recovery (e.g., a long walk, light stretching)
Day 5: Strength (Upper Body) or HIIT
Day 6: Cardio (e.g., a fun hike or dance class)
Day 7: Full Rest & Recovery
Remember: this is just a template! The "perfect" plan is the one you will actually do.
My Top 3 Tips for Success
Be Consistent, Not Intense. A 20-minute walk every day is infinitely better than one brutal 2-hour workout every two weeks. Consistency is the secret. Show up, even for a few minutes, and let the habit build.
Find Your "Fun." If you hate running, please don't run. If you dread the gym, work out at home. The best form of exercise is the one you'll stick with. Try dancing, hiking, rock climbing, or join one of my classes. The goal is to find movement you actually look forward to.
Listen to Your Body. "No pain, no gain" is an outdated myth. It's vital to learn the difference between the discomfort of a challenge and the pain of an injury. Rest is not "quitting"—it's a critical part of the process.
Ready to Move With Me?
Feeling inspired but not sure where to start? This is why I created the Diamond Subscription.
You get instant access to a growing library of guided workouts—from 20-minute HIIT classes to full-body strength sessions and relaxing stretch routines. I take the guesswork out of it so you can just show up and press play. Let's build your strength and confidence together.
Important Health Disclaimer
The information on this page is for educational purposes only. Safia Pulliam is not a medical professional. You must consult with your physician or other qualified healthcare provider before beginning any new exercise or fitness program, especially if you have a pre-existing medical condition or have not been physically active.
Physical exercise involves inherent risks of injury. By participating in any exercise or exercise program, you agree that you are doing so at your own risk.