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Global Dance Party Fitness Dance Class Lincoln Middle School Mon/Wed 5:30-6:30 pm https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1545417919774-J0SG4U9QKBQQQ2IB57HX/edited.jpg Welcome - Functional fitness Tuesdays: band Strength Training Class Lincoln Middle School Tuesdays 5:30-6:30pm https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1606079023557-ZPY7XAQCRT3TSBU10L8A/Screen+Shot+2020-11-17+at+3.06.26+PM.png Welcome - functional fitness Thursdays: ball Core, strength and stamina Lincoln Middle School Thursdays 5:30 - 6:30 pm https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1609690585383-JO807FL84SQEQJM8XJ02/jump+for+joy Welcome - Movement Videos many choices of streaming video classes https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1629123353508-OWIW2H7W7F0H3BU9AQ5A/Screen+Shot+2021-08-16+at+10.12.08+AM.png Welcome - Personal Training Personal training https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1551478329720-TW4IZGV1TD6WDJH7VP16/edited.jpg Welcome - Calendar Classes, Workshops, Events, etc. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1629123324568-XEIVGP0G01KU6F55XZ30/FoodForThought_Square2.jpg Welcome - Blogs & Recipes Health, Fitness, and Food… https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1544816572481-FVOO1H27HDV1MZN9YWFC/massage+general Welcome - Therapeutic Massage https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1544816674595-3884EIPMQDD31FJQ7CNF/5be0723c4fa51a01c7dcb482.jpeg Welcome - Sports Massage https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1544816961964-7CF6VOM6X7H5XYHS6G8O/sandiferembraceprint.jpg Welcome - Argentine Tango https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1544817012585-GO8A2J4MQO4IVK3Z1LYD/brownwcane.jpg Welcome - Bellydance https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572969026705-L71Q9LNNG8WGA8VFE5IB/Purple%2Bcabbage%2Bsauerkraut Welcome https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572969656250-17R8EL1MYV82D1XU9D0Z/kimchi+day+1 Welcome https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572970282168-80DN26P7YHLA1ZUYGVGT/various+kombuchas%2C+secondary+fermentation Welcome https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572970478228-HFCKYN3P3JJX7OHHYW43/IMG_2995.jpg Welcome https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1583084561696-FCYHNBL78V837WE1HDC7/plain+yogurt Welcome https://www.emmaholder.com/food-for-thought-musings daily 0.75 2025-03-25 https://www.emmaholder.com/food-for-thought-musings/2025/3/16/white-sugar-white-flour-and-diabetes monthly 0.5 2026-03-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d36750a9-e436-40d2-8e29-29027633ff3d/sugar.jpeg Food for Thought - Musings - White sugar, White flour, Type 2 Diabetes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2025/2/4/inner-and-outer-strength-are-related monthly 0.5 2025-06-29 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d4d586e9-e412-48a7-9e8b-275c5dbe1771/Screenshot+2025-02-04+at+10.26.14.png Food for Thought - Musings - Inner and outer strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2025/1/18/the-gut-brain-axis monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/c02250b0-32d5-451d-85e3-ca9360e4a118/Screenshot+2025-02-02+at+16.36.36.png Food for Thought - Musings - The Gut-Brain Axis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2024/9/29/use-it-or-lose-it monthly 0.5 2024-09-29 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/0bdd3bb8-df42-4de3-b63a-68a5da3d2db3/Screenshot+2024-09-29+at+16.46.32.png Food for Thought - Musings - Use it or Lose it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2018/1/29/intermittant-fasting-good-or-bad monthly 0.5 2024-01-03 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/fccbf087-aa23-4eeb-86a6-e9805c5de825/Screenshot+2023-11-19+at+08.50.35.png Food for Thought - Musings - Intermittent Fasting – A few basics. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2023/2/22/electrolytes-what-are-they monthly 0.5 2025-03-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1677187302768-GLG4XRQIQUGMI3GN0HOK/unsplash-image-jcLcWL8D7AQ.jpg Food for Thought - Musings - Electrolytes - what are they? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/11/30/exercise-and-prevention-of-parkinsons-disease monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/e4169761-957c-44c6-9e44-3ce4c631bf52/Screenshot+2022-11-30+at+09.04.26.png Food for Thought - Musings - Exercise and Prevention of Parkinson's Disease - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/10/25/the-calf-muscle-pump monthly 0.5 2023-06-09 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d8757214-6812-48bb-9d48-d672e326840b/Screenshot+2022-10-30+at+10.14.00.png Food for Thought - Musings - The Calf Muscle Pump - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/10/23/successful-weight-control-and-resistance-training monthly 0.5 2022-12-17 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/ff1bcde9-19b4-4f3e-aca7-bea4b21eca3b/Screen+Shot+2022-10-23+at+12.23.15.png Food for Thought - Musings - Successful weight control and resistance training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/10/4/brain-blood-and-boosting-cognitive-function monthly 0.5 2022-12-17 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/064b6814-60e1-4cb7-87e5-df7e296c72d8/Screen+Shot+2022-10-04+at+18.53.24.png Food for Thought - Musings - Brain, Blood, and Boosting Cognition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/9/13/caffeine-and-energy monthly 0.5 2022-09-14 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/39f7c2e7-fa6a-4f77-b9a0-69417fd52855/Screen+Shot+2022-09-13+at+11.40.13.png Food for Thought - Musings - Caffeine and Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8932f8e5-b168-460d-8371-ba0b225e762e/Screen+Shot+2022-09-13+at+08.19.21.png Food for Thought - Musings - Caffeine and Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/8/11/move-more-sit-less-reducing-risk-for-type-2-diabetes monthly 0.5 2022-08-29 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/ba7a396e-193d-483f-8646-9cfa5451fc0c/Screen+Shot+2022-08-28+at+15.56.24.png Food for Thought - Musings - Move More, Sit Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/4/29/part-3-carbohydrates-and-taking-out-the-carbage monthly 0.5 2024-01-03 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1651584912789-WY9AMM0BUIEWEERT5V6U/unsplash-image-Q97imEx4Seo.jpg Food for Thought - Musings - Part 3 Taking out the carbage - real vs junk carbs. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/4/3/fats-good-bad-or-ugly-nope-essential monthly 0.5 2022-10-06 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a58fafe7-0c60-4652-90c4-351eb318f0fe/Screen+Shot+2022-04-13+at+08.09.17.png Food for Thought - Musings - Part 2.2 Fats - Triglycerides and Essential Fatty Acids - Make it stand out Triglyceride with 1) Palmitic acid, 2) Oleic acid and 3) Linoleic acids hitched on. Notice different saturation. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/4b36dff5-2c5b-4086-8b78-99662d26c55e/Screen+Shot+2022-04-12+at+22.31.48.png Food for Thought - Musings - Part 2.2 Fats - Triglycerides and Essential Fatty Acids - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/4/1/fats-good-bad-or-ugly monthly 0.5 2024-01-02 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/bae9db00-7236-4b1e-970b-1597bebe2904/Screen+Shot+2022-04-01+at+18.14.56.png Food for Thought - Musings - Part 2.1 Fats - Saturated vs Unsaturated - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/77fa3ea4-7281-4aaf-90f3-df85c88e62c9/Screen+Shot+2022-04-03+at+11.27.48.png Food for Thought - Musings - Part 2.1 Fats - Saturated vs Unsaturated - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8761031e-9357-4540-ac82-979934c3a5f4/Screen+Shot+2022-04-03+at+12.32.34.png Food for Thought - Musings - Part 2.1 Fats - Saturated vs Unsaturated - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/3/27/macromolecules-and-micromolecules-healthy-diet-demystification-part-1 monthly 0.5 2022-04-29 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/22e4c3c3-a888-4c18-8046-e63b7a9e9811/Screen+Shot+2022-03-28+at+12.43.52.png Food for Thought - Musings - What Are You Eating?! Part 1: Macromolecules and micromolecules - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/3/20/the-vagus-nerve-and-the-parasympathetic-nervous-system-pns monthly 0.5 2022-03-20 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8f84204f-4a7e-4748-8814-303772fa8326/Screen+Shot+2022-03-20+at+09.44.28.jpg Food for Thought - Musings - The Parasympathetic Nervous System (PNS) and the Vagus nerve - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/3/13/anti-inflammatory-effects-of-turmeric-boosted-by-black-pepper monthly 0.5 2022-03-22 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f1ecebe7-69e8-4441-82c2-7321fc8e8442/Screen+Shot+2022-03-13+at+10.44.59.png Food for Thought - Musings - Anti-inflammatory Turmeric (boosted by fat and black pepper) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2016/1/19/glycemic-index-gi-what-the-heck-is-it monthly 0.5 2022-03-06 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/36d60e41-d10f-4224-8dec-db3f945e8b2c/Screen+Shot+2022-03-06+at+10.30.55.png Food for Thought - Musings - Glycemic Index (GI) – what the heck is it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/2/25/cholesterol-levels-exercise-or-statins-2gnaj monthly 0.5 2022-04-12 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/0a5ee99b-baf2-4ed0-b488-259e6d7719e6/Screen+Shot+2022-02-26+at+17.05.41.png Food for Thought - Musings - Cholesterol levels; Statins and Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/2/13/heart-felt monthly 0.5 2022-02-16 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1644762758534-LLKZVK6OPHHM58VGQGL4/unsplash-image-Tmkwl7EjVtE.jpg Food for Thought - Musings - A heart-felt commitment: Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/2/6/stretching-why-should-we-do-this-and-how monthly 0.5 2025-01-18 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1644433476258-XZH1IIQ8O1XZUYR0XD3X/unsplash-image-ZlFKIG6dApg.jpg Food for Thought - Musings - That's a stretch... - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2022/01/30/hydration monthly 0.5 2022-02-13 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1643563111321-X47OPNDWWMCXOHHC0BBO/unsplash-image-Vve7XkiUq_Y.jpg Food for Thought - Musings - Hydration: When, Why, Amount? (Now, Because, Lots...) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2016/1/11/garlic-get-a-press monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/93e8a912-8fe1-47e6-99a8-1906de474a80/Screen+Shot+2022-01-12+at+08.17.16.png Food for Thought - Musings - Garlic – get a press. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/food-for-thought-musings/2021/2/26/caffeine-caffeine-buzz-buzz-buzz monthly 0.5 2021-02-28 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1614548100881-R6CI59COU8TPNCE1CCHO/Screen+Shot+2021-02-26+at+12.41.05+PM.png Food for Thought - Musings - Caffeine, caffeine, buzz, buzz, buzz. https://www.emmaholder.com/food-for-thought-musings/2020/12/3/gear-up-and-get-outside monthly 0.5 2020-12-05 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1607047870648-K4JDYDTN12CDUTK0IZTU/image-asset.jpeg Food for Thought - Musings - Gear Up and get Outside! https://www.emmaholder.com/food-for-thought-musings/2020/3/26/ultraviolet-light-and-coronovirus-edx66 monthly 0.5 2020-11-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1603299701934-C7GGS1YW8ICRYG03LA1H/Screen+Shot+2020-10-21+at+1.00.52+PM.png Food for Thought - Musings - Can UV light or sunlight deactivate Covid19? https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1585493888283-9LB0AA8U0E282H47NIZ4/Screen+Shot+2020-03-29+at+10.57.36+AM.png Food for Thought - Musings - Can UV light or sunlight deactivate Covid19? https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1603299816791-4S2KMDT308HTZ8M3UXNF/Screen+Shot+2020-10-21+at+1.00.52+PM.png Food for Thought - Musings - Can UV light or sunlight deactivate Covid19? https://www.emmaholder.com/food-for-thought-musings/2020/8/20/antibody-response-how-fast-does-ti-take monthly 0.5 2020-10-21 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1601254711995-90IXDKVBRQEZAX11VI96/Screen%2BShot%2B2020-09-27%2Bat%2B8.57.24%2BPM.jpg Food for Thought - Musings - antibody response - how fast is it and why? https://www.emmaholder.com/food-for-thought-musings/2020/8/22/vitamin-c monthly 0.5 2020-09-15 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1599237322889-E8YPOEA4YB85KQIS8MZV/Screen+Shot+2020-09-04+at+12.34.17+PM.png Food for Thought - Musings - Vitamin C - Too little? Too much? How much already?! https://www.emmaholder.com/food-for-thought-musings/2020/7/9/but-her-protein monthly 0.5 2021-02-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1597957234876-FPQ6WVHJZOQ3DWH6S51S/Screen+Shot+2020-08-20+at+4.59.43+PM.png Food for Thought - Musings - But her proteins... https://www.emmaholder.com/food-for-thought-musings/2020/6/8/low-carb-diets-what-is-a-carbohydrate-anyway monthly 0.5 2020-07-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1594045837323-9X3Y868KXE8BBQFW0V54/Screen+Shot+2020-07-06+at+10.29.38+AM.png Food for Thought - Musings - Low Carb Diets - and what is a carbohydrate anyway? https://www.emmaholder.com/food-for-thought-musings/2020/6/17/if-it-takes-your-breath-away-take-it-back monthly 0.5 2022-03-28 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1592829264518-FEGV64DSV0ZO7CMM0OLM/Screen+Shot+2020-06-22+at+8.33.44+AM.png Food for Thought - Musings - It takes your breath away... Click here for the 10 second video of a deep breathe - fascinating! https://www.emmaholder.com/food-for-thought-musings/2020/6/5/body-compartments-no-you-cant-sit-up-away-your-belly-fat monthly 0.5 2020-06-05 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1591371530123-4LUBH1DGJ08MFO0916VQ/image-asset.jpeg Food for Thought - Musings - Body compartments: No, you can't "sit-up" away your belly fat. https://www.emmaholder.com/food-for-thought-musings/2020/5/4/aseptic-life-hack monthly 0.5 2020-05-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1588593393204-2WYQWQJ66F0IY69YRROI/Screen+Shot+2020-05-04+at+7.55.20+AM.png Food for Thought - Musings - Sanitary and protective life hacks https://www.emmaholder.com/food-for-thought-musings/2020/4/26/detergent-and-70-alcohol-how-they-actually-work-to-disable-viruses monthly 0.5 2020-04-26 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1587926837202-QYY5L3A45AAR2EK5803D/image-asset.jpeg Food for Thought - Musings - Detergent and 70% alcohol - how they actually work to disable viruses. https://www.emmaholder.com/food-for-thought-musings/2020/4/11/home-workout-tips monthly 0.5 2020-04-12 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1586652476248-QP4UW4E98SOESJVSJDH6/image-asset.jpeg Food for Thought - Musings - Home Workout Tips https://www.emmaholder.com/food-for-thought-musings/2020/3/23/bleach-the-proper-usage-thereof monthly 0.5 2020-03-28 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1584974948647-GJXHZ1MHZS3FLKB067T4/Screen+Shot+2020-03-23+at+10.47.43+AM.png Food for Thought - Musings - Bleach - the proper usage thereof https://www.emmaholder.com/food-for-thought-musings/2020/3/17/nose-breathing-and-nitrous-oxide monthly 0.5 2020-08-26 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1584499738827-LQKVQJ47J0WJMZ4J5QZ7/Screen+Shot+2020-03-17+at+22.46.36.png Food for Thought - Musings - Nose breathing and Nitrous Oxide https://www.emmaholder.com/food-for-thought-musings/2020/2/9/kefir-undiscovered-ferment monthly 0.5 2020-02-10 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1581306021362-F2754YJDLRHQ7FZG337P/Screen+Shot+2020-02-09+at+21.06.49.png Food for Thought - Musings - Kefir - The Undiscovered Ferment https://www.emmaholder.com/food-for-thought-musings/2020/2/2/wash-your-hands-and-other-ways-to-avoid-coronaviruses monthly 0.5 2020-02-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580735119432-M3WZLKR1CYU69D1H3RWP/Screen+Shot+2020-02-03+at+08.03.57.png Food for Thought - Musings - Wash your hands! And other ways to avoid (corona)viruses https://www.emmaholder.com/food-for-thought-musings/2020/1/26/what-the-heck-is-a-fodmap monthly 0.5 2020-10-13 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580067746406-024JOVSZCJG2RIOURT4I/Screen+Shot+2020-01-26+at+14.41.50.pngFODMAP Food for Thought - Musings - What the heck is a FODMAP? NO foods. They contain high levels of FODMAPS so avoid eating these. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580066138895-YTTGQDS9E7PR9E8IE4Q8/FODMAPS+to+avoid Food for Thought - Musings - What the heck is a FODMAP? YES foods, if you are dealing with an anti-FODMAP diet https://www.emmaholder.com/food-for-thought-musings/2020/1/12/why-eat-fermented-foods monthly 0.5 2020-01-13 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1578868570795-27JJ3GKNN9BJ9LGAFFUG/BB6FD731-371A-4D37-9A12-1CAB2170CA24.jpg Food for Thought - Musings - Why eat fermented foods? https://www.emmaholder.com/food-for-thought-musings/2019/12/1/chocolate-how-dark-should-it-be monthly 0.5 2019-12-02 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1575257444438-XD7RJRHO8ARYOC0QO4BE/image-asset.jpeg Food for Thought - Musings - Chocolate - how dark should it be? https://www.emmaholder.com/food-for-thought-musings/2019/11/25/plastic-bag-recycling-yes monthly 0.5 2019-11-25 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1574698559759-FSDKLKRSVCMGP1YG3MYM/Screen+Shot+2019-11-25+at+11.15.31.png Food for Thought - Musings - Plastic bag recycling - YES you can! https://www.emmaholder.com/food-for-thought-musings/2019/11/10/cinnamon-an-antioxidant-or-anti-inflammatory monthly 0.5 2019-11-20 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1573436976016-O78FUNBSLOS30BPZ8FPA/Cinnamon+bark Food for Thought - Musings - Cinnamon - Spicy and delicious health benefits https://www.emmaholder.com/food-for-thought-musings/2019/11/2/farmers-markets-why-shop-there monthly 0.5 2019-11-04 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572751938935-0UAC8CKB8H8JCV7YXVDF/Screen+Shot+2019-11-02+at+23.31.51.png Food for Thought - Musings - Farmers Markets - why shop there? https://www.emmaholder.com/food-for-thought-musings/2019/10/26/halloween-trifecta-sugarfatsalt monthly 0.5 2019-10-27 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572217242457-TVHGDAGJ2DK3OQYS3ARI/kiss+of+death Food for Thought - Musings - Halloween trifecta: sugar+fat+salt https://www.emmaholder.com/food-for-thought-musings/2019/10/18/probiotics-vs-prebiotics monthly 0.5 2019-10-18 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1571423311337-8EOWF9UVQT4HDJG4I8RY/Screen+Shot+2019-10-18+at+14.27.46.png Food for Thought - Musings - Probiotics vs Prebiotics https://www.emmaholder.com/food-for-thought-musings/2019/10/7/sitting-vs-standing-workplace-health monthly 0.5 2019-10-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1570475617674-HBDYZT5W0W0RMI558RLF/standing+desk Food for Thought - Musings - Sitting vs standing? How to approach the screen. https://www.emmaholder.com/food-for-thought-musings/2019/9/30/count-ingredients-not-calories monthly 0.5 2019-09-30 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1569873531947-9SFS96ODC6U89VW2JOGK/Screen+Shot+2019-09-30+at+15.57.59.png Food for Thought - Musings - Count ingredients, not calories Apple vs “apple snack pie” https://www.emmaholder.com/food-for-thought-musings/2019/9/22/kombucha monthly 0.5 2019-09-27 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1569202017849-QZ0JCHQKXZJMJCM22X6X/home+made+kombucha Food for Thought - Musings - Kombucha - drink your culture! home made kombucha https://www.emmaholder.com/food-for-thought-musings/2019/9/15/blood-pressure-numbers-to-take-to-heart monthly 0.5 2019-09-16 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1568663952490-L7T8VA4KODXBOQ1YDCVQ/Screen+Shot+2019-09-15+at+9.37.01+PM.png Food for Thought - Musings - Blood pressure - Numbers to take to Heart! https://www.emmaholder.com/food-for-thought-musings/2019/9/9/stair-climbing-calories-burned-and-muscle-groups-trained monthly 0.5 2019-09-14 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1568059488436-0C3U3LB2LSLIEWBYGNKQ/image-asset.jpeg Food for Thought - Musings - Stair climbing; calories burned, offset the metabolic creep! https://www.emmaholder.com/food-for-thought-musings/2019/3/25/cashews-raw-toasted-yum monthly 0.5 2019-03-25 https://www.emmaholder.com/food-for-thought-musings/2019/3/25/spinach-popeye-was-right monthly 0.5 2019-03-25 https://www.emmaholder.com/food-for-thought-musings/2019/3/25/sumac-the-local-vitamin-c-spice-and-zaatar monthly 0.5 2023-10-19 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1603065346399-DMDUSCWY7NTOTICYDK50/Screen+Shot+2020-10-18+at+7.55.05+PM.png Food for Thought - Musings - Sumac – the local vitamin C spice, and Za’atar. 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https://www.emmaholder.com/thoughts-for-food-recipes/tag/pumpkin monthly 0.5 https://www.emmaholder.com/thoughts-for-food-recipes/tag/cointreau monthly 0.5 https://www.emmaholder.com/thoughts-for-food-recipes/tag/carrot monthly 0.5 https://www.emmaholder.com/therapeutic-massage daily 0.75 2025-10-17 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1550859500244-60S27658IMWQGZU3TH8I/edited.jpg Therapeutic Massage https://www.emmaholder.com/playlists daily 0.75 2026-02-16 https://www.emmaholder.com/sports-massage daily 0.75 2025-10-17 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1550859774979-VHXNK3CBL6HPEHLFK0BI/5be0723c4fa51a01c7dcb482.jpg Sports Massage https://www.emmaholder.com/contact daily 0.75 2024-11-18 https://www.emmaholder.com/about daily 0.75 2023-12-29 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1542642950911-QVWDIH3M4LC62H2FYDLL/-eh-4.jpg About I am a dancer, teacher, massage therapist, academic, fitness professional, music lover, and a community builder. My passion is to connect with people and provide enjoyable learning experiences to create healthy happy lifestyles. https://www.emmaholder.com/global-dance-party daily 0.75 2026-01-05 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1547590070240-LKXU509XLSENMPUMXEZQ/edited.jpg Global Dance Party https://www.emmaholder.com/fit-for-the-future daily 0.75 2026-01-05 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1547589372924-HC5W2TDGTWED7L1H6UNE/edited.jpg Fit for the Future https://www.emmaholder.com/tango-diary daily 0.75 2019-03-29 https://www.emmaholder.com/ferment-this-sauerkraut daily 0.75 2022-10-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572358370609-2HN6VX0FKLRV6OKUCQ7R/sauerkraut Ferment This! Sauerkraut Plain green cabbage sauerkraut - YUM! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572357201450-SJNC13U5EWKUP34398CP/Screen+Shot+2019-10-29+at+09.52.36.png Ferment This! Sauerkraut plain ‘ole red and green cabbage from a farmers market. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1574951517115-4PPKD6L13YTOWN7SHZCR/3600X+sauerkraut Ferment This! Sauerkraut 3600X Sauerkraut fermentation. The green sheets are cabbage cell walls, the brown blob is a Saccharomyces Cerevisia yeast cell, the colorful spheres are plenibactiera, and rods are Lactobacillus bacteria. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1572356227439-UFYHGQENMPFGTDJR019P/sauerkraut+microbes.png Ferment This! Sauerkraut Another picture of microbes in sauerkraut. The big things are yeast, saccharomyces cerivisea, the rods are lactobacillus, and the little round balls are plenibactiera. https://www.emmaholder.com/ferment-this-kefir daily 0.75 2020-07-14 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580832580396-1G4OYRBC85YH36UGMQ2M/Screen+Shot+2020-02-04+at+11.08.44.png Ferment This! Kefir The Caucasus Mountains - diving Russia from Georgia and Azerbaijan, spanning between the Black and Caspian Seas https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580832753667-AC1O8YO25A120LQGHC1I/Screen+Shot+2020-02-04+at+11.12.00.png Ferment This! Kefir Milk substrate, kefir and kefir grains https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1582660736738-KG32JN41E2GTPMI0RMRU/Screen+Shot+2020-02-25+at+14.58.37.png Ferment This! Kefir https://www.emmaholder.com/partner-massage daily 0.75 2024-02-23 https://www.emmaholder.com/ferment-this-kombucha daily 0.75 2023-10-19 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1575388384331-19CC7E9342UOKJ0P6FQD/IMG_2920.jpg Ferment This! Kombucha Three different secondary kombucha ferments: Tart Cherry, Pomegranate, and plain. Delicious! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1580071807790-S99Q4YPHBHCWMBGRER4J/kombucha+image.png Ferment This! Kombucha A kombucha SCOBY and it’s liquid. Note the firm gel-like matrix to the right and the free-floating yeast and bacteria on the left. https://www.emmaholder.com/ferment-this-kimchi daily 0.75 2022-12-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1574735639237-054M10RYFI6RZVPLW4GU/prekimchi.jpg Ferment This! Kimchi https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1574952404861-48B3C9I3FW6E5YG6LLXT/kimchibacteria3.png Ferment This! Kimchi A closer look at the Lactobacilli bacteria in kimchi https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1574952579283-4GJDDJ6XAW9GUE0G03B7/kimchi+bacteria2.png Ferment This! Kimchi An even closer look. The green matrix is vegetable leaf material and the colorful spheres are plenibactiera, probably Leuconostoc. https://www.emmaholder.com/ferment-this-yogurt daily 0.75 2020-03-06 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1583098825422-MJHHT19J1D4U6ARZE2V0/Screen+Shot+2020-03-01+at+16.39.47.png Ferment This! Yogurt Lactobacillus delbrueckii /bulgaricus https://www.emmaholder.com/fitness-videos daily 0.75 2021-04-25 https://www.emmaholder.com/subscribe daily 0.75 2024-11-18 https://www.emmaholder.com/byoball daily 0.75 2024-12-30 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d8b7679d-4b68-434f-8d65-4edffe983cb4/Screenshot+2023-08-03+at+12.15.56.png BYOBALL - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/basic-dance-steps daily 0.75 2021-04-25 https://www.emmaholder.com/dance-videos daily 0.75 2021-01-07 https://www.emmaholder.com/video-selections daily 0.75 2023-03-12 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f0b3476b-6cc9-4848-a098-dcdca0e15246/IMG_4030.jpeg video selections - Make it stand out Click HERE for recorded videos of Core and More classes, 45- and 30-minute classes available https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621702673121-631C0V9WBX156T9CYBHZ/Screen+Shot+2021-05-22+at+12.55.25+PM.png video selections - Make it stand out Click HERE for recorded video selections for On The Ball, 30 - 45 minutes https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621702815383-CF3C6UDM29ZKD526ZKF8/Screen+Shot+2021-05-22+at+12.56.17+PM.png video selections - Make it stand out Click HERE for videos of Fit for the Future, 60 minutes https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1d86ff60-fb1e-4a93-a686-07e7fe1341b0/Screenshot+2022-12-04+at+15.47.57.png video selections - Make it stand out Click HERE for some free 20 minute videos to efficiently strengthen all muscle groups and challenge your cardio https://www.emmaholder.com/video-selections-fftf daily 0.75 2023-03-16 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621694527341-NV2KQXQHT7CJAJZZ7HZB/Screen+Shot+2021-05-22+at+10.41.40+AM.png video selections fftf - Make it stand out Fit for the Future 1 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621694636287-5IY0D4S6O31L2S1XE2AR/Screen+Shot+2021-05-22+at+10.43.50+AM.png video selections fftf - Make it stand out Fit for the Future 2 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621694723798-COOYEJ1LI400244VIUU2/Screen+Shot+2021-05-22+at+10.44.45+AM.png video selections fftf - Make it stand out Fit for the Future 3 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621694789059-BEBT5R5Z9W1MI3XKEZ8K/Screen+Shot+2021-05-22+at+10.46.11+AM.png video selections fftf - Make it stand out Fit for the Future 4 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1622497277511-LERXGQXCNH6MF6OBM1XJ/Screen+Shot+2021-05-31+at+5.40.43+PM.png video selections fftf - Make it stand out Fit for the Future 5 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5d461134-ddc1-48c7-9c6a-ae054eff3aaa/Screen+Shot+2022-01-21+at+13.13.52.png video selections fftf - Make it stand out Fit for the Future 6 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1aa9f607-db45-4d57-a7e2-7b5b6ebd16e7/Screen+Shot+2022-01-20+at+21.31.40.png video selections fftf - Make it stand out Fit for the Future 7 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/adb4ff78-800e-4fb6-8964-54f3551539ef/Screen+Shot+2022-03-19+at+21.47.43.png video selections fftf - Make it stand out Fit for the Future 9: Shoulders and core focus along with some intervals to challenge the cardiac stamina. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/b3c81394-ad8e-4e07-ac25-e6dcdf5be790/Screenshot+2023-03-02+at+07.41.36.png video selections fftf - Make it stand out Fit for the Future 11: A linked circuit of movements to keep the heart rate up and challenge legs, arms, balance, cardio and core. You'll need a chair, band and mat. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/b4ca1422-da6b-4bb1-8707-dc802305c64a/Screen+Shot+2022-01-28+at+09.42.53.png video selections fftf - Make it stand out Fit for the Future 8 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d84f94a6-6fe0-433d-8441-3c8312744948/Screen+Shot+2022-05-24+at+12.27.29.png video selections fftf - Make it stand out Fir for the Future 10: A turbo 35 minute cardio+core+upper+lower body workout with body weight and band. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5b1d32ef-ff8f-4e96-8021-845db35ac78b/Screenshot+2023-03-15+at+20.15.46.png video selections fftf - Make it stand out Fit for the Future 12: Combination moves to challenge muscles and brain at the same time! use any props you have; weights/resistance bands and chair/ball. Water! https://www.emmaholder.com/video-selections-otb daily 0.75 2025-02-02 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621538996536-FCPKR7ALXENMQ4XHJEKV/Screen+Shot+2021-05-20+at+3.29.50+PM.png video selections OTB - Make it stand out On The Ball - Free 20 minute class! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/eb779164-6683-4cb5-a4f3-61d11a7a1c0a/Screen+Shot+2022-03-19+at+21.42.41.png video selections OTB - Make it stand out On The Ball 1: Balance challenges, speed work, stability during upper body work with weights - options -> standing or over the ball. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1f0ac136-f1db-4146-b87f-e4c17d2c1efa/Screen+Shot+2022-03-19+at+21.33.22.png video selections OTB - Make it stand out On The Ball 2: Cardio and core with light/medium weights added in for upper body strengthening. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621539372003-CIP2CRUPTN2B89GU60WE/Screen+Shot+2021-05-20+at+3.36.00+PM.png video selections OTB - Make it stand out On The Ball 3 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621539449005-SK4ID720VR8Z7OMRAPKW/Screen+Shot+2021-05-20+at+3.37.03+PM.png video selections OTB - Make it stand out On The Ball 4 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621539745261-4Y7IAZSDZ1IPBKFV3IT9/Screen+Shot+2021-05-20+at+3.42.14+PM.png video selections OTB - Make it stand out On The Ball 5 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621540812771-UT9DKQ86ZDWSXL2X0RDL/Screen+Shot+2021-05-20+at+4.00.08+PM.png video selections OTB - Make it stand out On The Ball 6 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621540885761-OTJ9DGD1ME6CI9UU5B6F/Screen+Shot+2021-05-20+at+4.01.20+PM.png video selections OTB - Make it stand out On The Ball 7 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621540947503-AMK8KSYAOQC0AWFSMF41/Screen+Shot+2021-05-20+at+4.02.11+PM.png video selections OTB - Make it stand out On The Ball 8 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1621538632788-H6XNSPR5FSS5AFQRMGOJ/On+The+Ball+1 video selections OTB - Make it stand out On The Ball 9 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1622059498398-DLGYSTO0IE3PUQAW2VD9/Screen+Shot+2021-05-26+at+4.03.27+PM.png video selections OTB - Make it stand out On The Ball 10 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/69994a89-4009-44ec-851f-9e1292d8bab9/Screen+Shot+2022-03-19+at+20.47.49.png video selections OTB - Make it stand out On The Ball 11: Focus on extended core crunches, cross body stability, cardio intervals, lumbar strengthening, and standing balance challenges. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/9912f8c5-357b-4cda-9a0c-dd811a1a37d5/Screen+Shot+2022-03-19+at+20.54.44.png video selections OTB - Make it stand out On The Ball 12: Cardio, core, balance, shoulders and quads. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/0c48a83c-cd9d-4938-a052-5c01db7c0c98/Screen+Shot+2022-03-19+at+20.59.07.png video selections OTB - Make it stand out On The Ball 13: Lots of ups and downs - changing levels boosts the heart rate as we work on balance and upper body strength. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/7e67668c-cf92-449d-9a5c-8c9fdde7553d/Screen+Shot+2022-03-19+at+21.03.22.png video selections OTB - Make it stand out On The Ball 14: Mix it up between standing, supine and prone core work and balance. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/68781419-ecd4-4e6c-81c9-062368f61b63/Screen+Shot+2022-03-19+at+21.09.08.png video selections OTB - Make it stand out On The Ball 15: A focus on obliques from the top down and the bottom up. Cardio and balance work as always. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2886d7f2-0c59-45e1-be1d-84218df33c6a/Screen+Shot+2022-03-19+at+21.12.59.png video selections OTB - Make it stand out On The Ball 16: Legs, core and more! Lunges and squats interspersed with core work makes for a great workout. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6ee60dd2-8f68-4d07-9310-72749ea58603/Screen+Shot+2022-03-04+at+09.32.04.png video selections OTB - Make it stand out On The Ball 17: specific focus on low back (spinal erectors), rectus abdominus, hamstrings and glutes. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/028830cb-ed50-4d6f-8a32-47c9b0c35e7a/Screen+Shot+2022-03-04+at+09.27.30.png video selections OTB - Make it stand out On The Ball 18: Internal and external oblique abdominal muscles, along with cardio and balance challenges. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6278d4de-83fb-4533-a681-1ae75f650da7/Screen+Shot+2022-03-04+at+09.23.27.png video selections OTB - Make it stand out On The Ball 19: Initiating core stabilization movements from the lower abdominal insertions on the pelvis. Also lower back, balance and cardio. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5b830522-6cbb-4d6c-9e58-85729b97d96a/Screen+Shot+2022-03-04+at+09.13.43.png video selections OTB - Make it stand out On The Ball 20: Leg Day! Along with core and cardio, we'll be adding challenges to side and back lunges, and hamstring exercises. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/c558c8bd-9a7f-4401-ad4e-12a777121698/Screen+Shot+2022-02-22+at+17.35.05.png video selections OTB - Make it stand out On The Ball 21: Upper back and rear shoulder will be challenged with light weights 3# or 5#, plus the usual core and cardiovascular challenges. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5d01747f-5d04-41df-9ee7-02b861216215/Screen+Shot+2022-02-22+at+17.26.42.png video selections OTB - Make it stand out On The Ball 22; Balance and strength during speed changes. Use of a wall for bracing during lumbar and lateral core work. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8fed509f-b0a2-419b-bf8c-0935de45f80c/Screen+Shot+2022-03-19+at+21.25.30.png video selections OTB - Make it stand out On The Ball 23: Lower ab and back focus. Prone and supine positions over the ball with the addition of a pillow to up the ante a little, or a lot. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/23fd7de8-02ba-4c70-a261-663b135435bc/Screen+Shot+2022-03-19+at+21.18.55.png video selections OTB - Make it stand out On The Ball 24: Cardio interspersed with increasingly interesting variations on particular core moves. You can take it as far as you'd like to go, or stay medium-intensity. Your choice! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/69dfb033-8a2a-4366-b1ae-5dff770b9cfe/Screen+Shot+2022-03-25+at+07.59.00.png video selections OTB - Make it stand out On The Ball 25: Strengthening around our hinge joints; elbow and knees. Biceps and triceps, quads and hamstrings and of course, core and cardio. You'll need weights. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a7c72b61-10ed-4f18-9555-3b67dfa46e64/Screen+Shot+2022-04-01+at+07.54.00.png video selections OTB - Make it stand out On The Ball 26: Plank variations and adding the ball to Pilates supine core moves. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2a6c8bf9-db65-4540-bdee-114748b6adea/Screen+Shot+2022-04-09+at+10.00.36.png video selections OTB - Make it stand out On The Ball 27: Focus on the back body musculature; hamstrings, glutes, lumbar and upper back. Plus shoulders and obliques. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d00f78c2-10d8-4448-81e8-3ad874daa398/Screen+Shot+2022-04-17+at+10.11.02.png video selections OTB - Make it stand out On The Ball 28: The addition of upper body strengthening with resistance tubing to our core and stability work. https://www.emmaholder.com/personal-training daily 0.75 2025-10-17 https://www.emmaholder.com/video-selections-cm daily 0.75 2023-03-31 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a78ecc3b-52bd-4171-971f-6c89f289c84e/Screen+Shot+2022-09-26+at+21.39.05.png video selections C+M - Make it stand out Core and More 1: Introduction to core strength with options for all levels. You’ll need a pillow, a mat and a chair. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/e48ff91d-a777-4d60-9a03-3ec056dd7e5e/Screen+Shot+2022-09-30+at+07.48.01.png video selections C+M - Make it stand out Core and More 3: Boosting options for front and back core (planks and reverse planks) as well as examining shoulder flexibility and strength in rotation and overhead movements. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/13bd9e68-9d4d-4565-983e-869c2b8eab41/Screen+Shot+2022-10-14+at+20.28.46.png video selections C+M - Make it stand out Core and More 5: Core work (floor or ball) along with hamstrings and upper back. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/9fa3b92a-eb20-4727-958f-aff74961b5b0/Screen+Shot+2022-10-28+at+18.09.42.png video selections C+M - Make it stand out Core and More 7: Taking sides! Lateral trunk muscles (side abs) and lower limb - inner and outer thighs. You'll need a pillow or two and your ball if you have one. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d26edb18-cd56-4a27-9887-9551be5d5dc6/Screenshot+2022-11-26+at+09.00.59.png video selections C+M - Make it stand out Core and More 9: Core work plus upper back and postural muscles. Bring some weights into the mix along with your ball or chair. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/75574428-e68d-4f0a-94c8-47c6f1989460/Screenshot+2022-12-11+at+09.48.22.png video selections C+M - Make it stand out Core and More 11: Pilates-style teasers interspersed with shoulder and upper back postural strengthening. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/938c3aea-e4f3-4b54-8e5c-c72ed2a4bbe3/Screenshot+2023-01-13+at+21.50.36.png video selections C+M - Make it stand out Core and More 13: An efficient 30 minute work out. Upper and Lower body combo moves plus core on the floor. You can use weights or a resistance band, the floor or a ball. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/7970f202-3758-433f-ba10-015fb6560a68/Screenshot+2023-01-27+at+07.56.11.png video selections C+M - Make it stand out Core and More 15: Anterior and Posterior core muscles (chair and ball options) plus upper back and balance. You'll need: mat, band, chair and/or ball. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/ef2da50b-466b-403d-a080-426e4e13e328/Screenshot+2023-02-17+at+09.09.24.png video selections C+M - Make it stand out Core and More 17: A faster paced workout switching between lunge variations, deltoid work, and oblique- focused work on the ball. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/123a502d-58ab-4c1d-9020-4a95e9b68902/Screenshot+2023-03-10+at+11.30.05.png video selections C+M - Make it stand out Cores and More 19: Core plus add- and abd-uction of upper and lower limbs. You'll need a band tied in a loop and some pillows along with the usual props of mat, chair/ball and of course, water. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8e5800fb-fd1d-4103-849f-7b58082b57f3/Screenshot+2023-03-31+at+17.11.47.png video selections C+M - Make it stand out Core and More 21 : All around the core: exercises rolling around the front, side, and back of the torso. You'll need a mat and a ball/pillow. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/48db56e2-58fa-4601-ad09-d2046c06930b/Screen+Shot+2022-09-27+at+08.43.40.png video selections C+M - Make it stand out Core and More 2: We'll start with floor, then chair and then add the ball as a higher intensity option. You can use a pillow instead, this class is for ALL levels. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/431e4dce-2c99-475e-a073-e67ab2a27331/Screen+Shot+2022-10-07+at+09.07.05.png video selections C+M - Make it stand out Core and More 4: A focus on oblique abdominals and upper back strength, with a few cardio intervals thrown in to burn the calories. You'll need a mat, 2 pillows, light weights, your chair and your ball (opt.) https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/e06b50df-fe9d-4fef-ba3e-11b8680041ea/Screen+Shot+2022-10-21+at+14.40.09.png video selections C+M - Make it stand out Core and More 6: Core and glutes - let's improve our assets! You'll need a mat, a pillow, a chair and possibly a ball. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/49f99372-aee1-4de5-96e3-593baccc7248/Screenshot+2022-11-26+at+08.37.45.png video selections C+M - Make it stand out Core and More 8: Pilates-style core work plus some squats and lunges. Use weights if you have them. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/fc59fb40-bce3-49bd-90e2-2e62f18cb2b4/Screenshot+2022-12-02+at+11.23.29.png video selections C+M - Make it stand out Core and More 10: Ankle stability, biceps, triceps, Cross-body movements and of course... core. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/666b1d3a-fd5f-4c0e-b196-550d5c7d1e09/Screenshot+2022-12-17+at+08.32.15.png video selections C+M - Make it stand out Core and More 12: Torso strength focus; bridging with options to elevate the upper or lower body on a chair or a ball. A few cardio intervals thrown in for a boost! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/9c7d9ae4-632b-4cbe-ae8f-109447cbb619/Screenshot+2023-01-20+at+22.25.32.png video selections C+M - Make it stand out Core and More 14: Lots of core - you'll need a pillow, plus a chair/ball and some resistance tubing. Medial deltoid and all sorts of anterior and posterior abdominals. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/08ac5b1a-7246-47fe-926d-670c43726dcf/Screenshot+2023-02-10+at+13.31.34.png video selections C+M - Make it stand out Core and More 16: Using the ball as a weight bench replacement, adding bicep, tricep and upper back exercises, along with core stabilizing planks in increasing intensity. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/efc5bd8f-48ae-4a66-a9ad-f8eabc264b9f/Screenshot+2023-03-10+at+11.34.10.png video selections C+M - Make it stand out Core and more 18: Lots of props - chair and pillow, weights and mat, a ball to take it up a notch if you wish. Water. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6999aaf2-c8c1-4fdf-a639-6568cbeaf133/Screenshot+2023-03-31+at+19.33.29.png video selections C+M - Make it stand out Core and More 20: Pilates-style core and a focus on shoulders. https://www.emmaholder.com/rt20 daily 0.75 2023-07-15 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/187d0188-bf63-4966-a87b-930ebef4c4f3/Screenshot+2022-12-04+at+15.52.21.png RT20 - Make it stand out RT20 # 1 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/ae8c2036-c9e5-4811-871b-bb627471bcbe/Screenshot+2022-12-04+at+15.56.54.png RT20 - Make it stand out RT20 # 3 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/e0bc60b9-060a-4d4c-84b9-b79aaa18775f/Screenshot+2023-02-21+at+21.47.14.png RT20 - Make it stand out RT20 # 5 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/9541573d-d784-45de-b34b-b43dd4102618/Screenshot+2022-12-04+at+15.55.47.png RT20 - Make it stand out RT20 # 2 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/21fe0e05-6b68-4761-a285-2aa5a5d6735c/Screenshot+2023-01-17+at+07.57.08.png RT20 - Make it stand out RT20 # 4 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/87efc82f-0417-4780-9cb6-5e5237227cb8/Screenshot+2023-07-15+at+10.52.52.png RT20 - Make it stand out RT20 #6 https://www.emmaholder.com/tennis-ball-selfmassage daily 0.75 2023-02-12 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/dc05f606-5e85-4683-b82e-ace050e1d142/Screenshot+2023-01-27+at+15.50.44.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/85d628c1-3fc8-40e7-a746-c8b089a9a5b8/Screenshot+2023-01-27+at+17.10.17.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d234b47c-eec3-49af-884e-19bacc543102/Screenshot+2023-01-28+at+08.28.29.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6d9a0c22-1177-4f83-acde-983e30965e58/Screenshot+2023-01-29+at+08.47.55.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/324cf2f7-9ffd-4903-9e09-ddd4d21966c1/Screenshot+2023-01-29+at+09.35.12.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/c50c092a-3a90-4dc2-8483-ea5dd3163acf/Screenshot+2023-01-29+at+09.35.50.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2d00d931-d824-4a3a-99c9-72dee9ca4882/Screenshot+2023-01-29+at+21.58.59.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/167d3da3-09ef-4c4f-be97-cac3edec588f/Screenshot+2023-01-31+at+13.13.26.png Tennis Ball Self-Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/search-temp daily 0.75 2023-10-19 https://www.emmaholder.com/selling daily 0.75 2024-08-20 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/c6b29a46-97ed-4a51-bc92-6b141f107764/Screenshot+2023-12-05+at+08.46.06.jpg selling - Make it stand out Turkish Red https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/df009ed8-a299-4c83-95a2-8ccc90a93d49/Screenshot+2023-12-05+at+08.55.12.png selling - Make it stand out Silver pinstripe https://www.emmaholder.com/turkishred daily 0.75 2023-12-21 https://www.emmaholder.com/silver-pinstripe daily 0.75 2024-11-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/e6117ecd-2bdb-4100-ac33-220404db34ad/IMG_0349.JPG silver pinstripe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/d9450078-79a6-4dd2-8a4e-a1665048cfe3/IMG_0355.JPG silver pinstripe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/016c1bf9-1d10-4f85-a0fb-e8dc6c7135f7/IMG_0352.JPG silver pinstripe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/3f4a3596-91c8-498b-8b02-e3c974aa49fe/IMG_0345.JPG silver pinstripe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/78mellen7 daily 0.75 2024-11-07 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8f235cb4-1987-4611-955b-29a352794da6/IMG_1413.jpeg 78Mellen#7 - Make it stand out 78 Mellen st. # 7 Is the top left unit. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5feca17e-5490-418d-b435-8511b1a235bc/IMG_7290.jpeg 78Mellen#7 - Make it stand out Living room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/153f5d0d-c006-4aad-ac38-1c9019f534f3/IMG_7023.jpeg 78Mellen#7 - Make it stand out Swing couch in the nook in the living room. There’s a mattress on there, so its great for napping. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/101737e5-c252-470d-ac50-82e040d593b8/IMG_7291.jpeg 78Mellen#7 - Make it stand out dining room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5e160059-133d-466c-b7a9-21ce76be28f6/IMG_7292.jpeg 78Mellen#7 - Make it stand out breakfast bar and built-in cabinet https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/3f06e2f9-212f-4afb-bff5-c662a739f853/IMG_7293.jpeg 78Mellen#7 - Make it stand out breakfast bar deployed, and kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/10df8527-ba53-4bbe-964e-da44c581d884/IMG_7294.jpeg 78Mellen#7 - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5a8a4b9e-142b-4e34-854c-1056fe3b55cd/IMG_7295.jpeg 78Mellen#7 - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ca226b3-7b11-4453-ae4f-e1931faa07da/IMG_7296.jpeg 78Mellen#7 - Make it stand out in the kitchen looking south https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/62753ca2-b0d9-4c47-89d8-a3767099122e/IMG_7297.jpeg 78Mellen#7 - Make it stand out hallway to the back of the condo, towards the bedrooms. very private from the living space. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6fc4d75d-3c17-4903-91ff-ab6a929d30b6/IMG_7298.jpeg 78Mellen#7 - Make it stand out Hallway closet - a lot of storage space in the condo. Windows into the 1st bedroom to allow air and light passage. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a59bfd50-0858-448c-b055-e7e53b8f96ac/IMG_7299.jpeg 78Mellen#7 - Make it stand out Bedroom # 1 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/08e7c854-6f8f-4dd5-8f7a-36f5ef97797d/IMG_7300.jpeg 78Mellen#7 - Make it stand out bedroom # 1, dresser and closet, ceiling fan - I love that thing! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8fe68eed-a262-4121-9f31-27468d7c45a0/IMG_7301.jpeg 78Mellen#7 - Make it stand out back into the hallway, towards bedroom # 2 and the bathroom https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/43180f94-6b64-4a80-8f25-085f8ce33061/IMG_7302.jpeg 78Mellen#7 - Make it stand out bedroom # 2, desk, south a west light. cross ventilation from windows https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ccef1cb-be28-46d1-9fb7-8319904d45b4/IMG_7303.jpeg 78Mellen#7 - Make it stand out Bedroom # 2 enormous closet with interior shelving https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/187385ed-93d8-418a-a671-c09c20ddf494/IMG_7304.jpeg 78Mellen#7 - Make it stand out bathroom, tub and shower. Large linen closet and more storage in the hallway outside the door. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/68bac5ce-e827-4438-bf77-c88c2632d397/IMG_7306.jpeg 78Mellen#7 - Make it stand out bathroom again https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f8a532f8-ef09-4de9-8401-02eb3230d5f9/IMG_1722.jpeg 78Mellen#7 - Make it stand out Shared outdoor courtyard space, private from the street. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/21868a04-313f-4a05-b6ca-f8eff023d125/IMG_1609.jpeg 78Mellen#7 - Make it stand out View from the south facing windows of living, dining room, and kitchen. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1af9441f-8f73-4598-bce2-066bc8bbff96/IMG_2764.jpeg 78Mellen#7 - Make it stand out Eastern winter view form the living room - sunset reflections against the windows of far buildings. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6c9510b0-64cd-4835-8c3d-c18a1cf42814/Screen+Shot+2022-02-22+at+20.03.29.png 78Mellen#7 - Make it stand out general condo layout - sort of shot-gun style. https://www.emmaholder.com/78mellen7-1 daily 0.75 2024-08-18 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8f235cb4-1987-4611-955b-29a352794da6/IMG_1413.jpeg 78Mellen#7 (Copy) - Make it stand out 78 Mellen st. # 7 Is the top left unit. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5feca17e-5490-418d-b435-8511b1a235bc/IMG_7290.jpeg 78Mellen#7 (Copy) - Make it stand out Living room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/153f5d0d-c006-4aad-ac38-1c9019f534f3/IMG_7023.jpeg 78Mellen#7 (Copy) - Make it stand out Swing couch in the nook in the living room. There’s a mattress on there, so its great for napping. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/101737e5-c252-470d-ac50-82e040d593b8/IMG_7291.jpeg 78Mellen#7 (Copy) - Make it stand out dining room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5e160059-133d-466c-b7a9-21ce76be28f6/IMG_7292.jpeg 78Mellen#7 (Copy) - Make it stand out breakfast bar and built-in cabinet https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/3f06e2f9-212f-4afb-bff5-c662a739f853/IMG_7293.jpeg 78Mellen#7 (Copy) - Make it stand out breakfast bar deployed, and kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/10df8527-ba53-4bbe-964e-da44c581d884/IMG_7294.jpeg 78Mellen#7 (Copy) - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5a8a4b9e-142b-4e34-854c-1056fe3b55cd/IMG_7295.jpeg 78Mellen#7 (Copy) - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ca226b3-7b11-4453-ae4f-e1931faa07da/IMG_7296.jpeg 78Mellen#7 (Copy) - Make it stand out in the kitchen looking south https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/62753ca2-b0d9-4c47-89d8-a3767099122e/IMG_7297.jpeg 78Mellen#7 (Copy) - Make it stand out hallway to the back of the condo, towards the bedrooms. very private from the living space. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6fc4d75d-3c17-4903-91ff-ab6a929d30b6/IMG_7298.jpeg 78Mellen#7 (Copy) - Make it stand out Hallway closet - a lot of storage space in the condo. Windows into the 1st bedroom to allow air and light passage. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a59bfd50-0858-448c-b055-e7e53b8f96ac/IMG_7299.jpeg 78Mellen#7 (Copy) - Make it stand out Bedroom # 1 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/08e7c854-6f8f-4dd5-8f7a-36f5ef97797d/IMG_7300.jpeg 78Mellen#7 (Copy) - Make it stand out bedroom # 1, dresser and closet, ceiling fan - I love that thing! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8fe68eed-a262-4121-9f31-27468d7c45a0/IMG_7301.jpeg 78Mellen#7 (Copy) - Make it stand out back into the hallway, towards bedroom # 2 and the bathroom https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/43180f94-6b64-4a80-8f25-085f8ce33061/IMG_7302.jpeg 78Mellen#7 (Copy) - Make it stand out bedroom # 2, desk, south a west light. cross ventilation from windows https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ccef1cb-be28-46d1-9fb7-8319904d45b4/IMG_7303.jpeg 78Mellen#7 (Copy) - Make it stand out Bedroom # 2 enormous closet with interior shelving https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/187385ed-93d8-418a-a671-c09c20ddf494/IMG_7304.jpeg 78Mellen#7 (Copy) - Make it stand out bathroom, tub and shower. Large linen closet and more storage in the hallway outside the door. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/68bac5ce-e827-4438-bf77-c88c2632d397/IMG_7306.jpeg 78Mellen#7 (Copy) - Make it stand out bathroom again https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f8a532f8-ef09-4de9-8401-02eb3230d5f9/IMG_1722.jpeg 78Mellen#7 (Copy) - Make it stand out Shared outdoor courtyard space, private from the street. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/21868a04-313f-4a05-b6ca-f8eff023d125/IMG_1609.jpeg 78Mellen#7 (Copy) - Make it stand out View from the south facing windows of living, dining room, and kitchen. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1af9441f-8f73-4598-bce2-066bc8bbff96/IMG_2764.jpeg 78Mellen#7 (Copy) - Make it stand out Eastern winter view form the living room - sunset reflections against the windows of far buildings. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6c9510b0-64cd-4835-8c3d-c18a1cf42814/Screen+Shot+2022-02-22+at+20.03.29.png 78Mellen#7 (Copy) - Make it stand out general condo layout - sort of shot-gun style. https://www.emmaholder.com/78mellen7pix daily 0.75 2024-08-18 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8f235cb4-1987-4611-955b-29a352794da6/IMG_1413.jpeg 78Mellen#7pix - Make it stand out 78 Mellen st. # 7 Is the top left unit. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5feca17e-5490-418d-b435-8511b1a235bc/IMG_7290.jpeg 78Mellen#7pix - Make it stand out Living room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/153f5d0d-c006-4aad-ac38-1c9019f534f3/IMG_7023.jpeg 78Mellen#7pix - Make it stand out Swing couch in the nook in the living room. There’s a mattress on there, so its great for napping. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/101737e5-c252-470d-ac50-82e040d593b8/IMG_7291.jpeg 78Mellen#7pix - Make it stand out dining room https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5e160059-133d-466c-b7a9-21ce76be28f6/IMG_7292.jpeg 78Mellen#7pix - Make it stand out breakfast bar and built-in cabinet https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/3f06e2f9-212f-4afb-bff5-c662a739f853/IMG_7293.jpeg 78Mellen#7pix - Make it stand out breakfast bar deployed, and kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/10df8527-ba53-4bbe-964e-da44c581d884/IMG_7294.jpeg 78Mellen#7pix - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/5a8a4b9e-142b-4e34-854c-1056fe3b55cd/IMG_7295.jpeg 78Mellen#7pix - Make it stand out kitchen https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ca226b3-7b11-4453-ae4f-e1931faa07da/IMG_7296.jpeg 78Mellen#7pix - Make it stand out in the kitchen looking south https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/62753ca2-b0d9-4c47-89d8-a3767099122e/IMG_7297.jpeg 78Mellen#7pix - Make it stand out hallway to the back of the condo, towards the bedrooms. very private from the living space. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6fc4d75d-3c17-4903-91ff-ab6a929d30b6/IMG_7298.jpeg 78Mellen#7pix - Make it stand out Hallway closet - a lot of storage space in the condo. Windows into the 1st bedroom to allow air and light passage. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/a59bfd50-0858-448c-b055-e7e53b8f96ac/IMG_7299.jpeg 78Mellen#7pix - Make it stand out Bedroom # 1 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/08e7c854-6f8f-4dd5-8f7a-36f5ef97797d/IMG_7300.jpeg 78Mellen#7pix - Make it stand out bedroom # 1, dresser and closet, ceiling fan - I love that thing! https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/8fe68eed-a262-4121-9f31-27468d7c45a0/IMG_7301.jpeg 78Mellen#7pix - Make it stand out back into the hallway, towards bedroom # 2 and the bathroom https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/43180f94-6b64-4a80-8f25-085f8ce33061/IMG_7302.jpeg 78Mellen#7pix - Make it stand out bedroom # 2, desk, south a west light. cross ventilation from windows https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/2ccef1cb-be28-46d1-9fb7-8319904d45b4/IMG_7303.jpeg 78Mellen#7pix - Make it stand out Bedroom # 2 enormous closet with interior shelving https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/187385ed-93d8-418a-a671-c09c20ddf494/IMG_7304.jpeg 78Mellen#7pix - Make it stand out bathroom, tub and shower. Large linen closet and more storage in the hallway outside the door. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/68bac5ce-e827-4438-bf77-c88c2632d397/IMG_7306.jpeg 78Mellen#7pix - Make it stand out bathroom again https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f8a532f8-ef09-4de9-8401-02eb3230d5f9/IMG_1722.jpeg 78Mellen#7pix - Make it stand out Shared outdoor courtyard space, private from the street. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/21868a04-313f-4a05-b6ca-f8eff023d125/IMG_1609.jpeg 78Mellen#7pix - Make it stand out View from the south facing windows of living, dining room, and kitchen. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/1af9441f-8f73-4598-bce2-066bc8bbff96/IMG_2764.jpeg 78Mellen#7pix - Make it stand out Eastern winter view form the living room - sunset reflections against the windows of far buildings. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/6c9510b0-64cd-4835-8c3d-c18a1cf42814/Screen+Shot+2022-02-22+at+20.03.29.png 78Mellen#7pix - Make it stand out general condo layout - sort of shot-gun style. https://www.emmaholder.com/dance-events daily 0.75 2026-03-27 https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/63aec5ff-4785-4b91-86ce-b9e0f146fc77/Screenshot+2026-03-26+at+20.58.41.png dance events - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/f736fd1e-1789-4acb-9835-f1c1f3313322/Screenshot+discofunk3%3A13.png dance events - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bd8760dc2ff610ba55400bc/305d2bfb-6a73-4afa-995a-5b76a296cc2e/Screenshot+2026-02-25+at+20.19.30.png dance events - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.emmaholder.com/test daily 0.75 2020-07-17