Fitness & Wellness

10.5 Tips for Staying Happy and Healthy Indoors

10.5 Tips for Staying Happy and Healthy Indoors


Life indoors has the power to lift up and motivate you OR send you mentally and physically into the dumps. 

Here are 10.5 easy-to-implement tips for keeping happiness close while living life indoors:

  1. Stay connected. Call friends and family often! 
  2. Live with structure. Create a daily schedule for yourself.  
  3. Get dressed up for yourself- you deserve a hot date! 
  4. Eat a variety of nutrient-dense foods. This includes when you’re snacking! Swap out those chips for a handful of almonds, that cake for some fresh strawberries! 
  5. Workout with your favorite trainer! Not sure what I mean? Click here to check out Nelli’s class. Want to get in on the action? Take 2 weeks of ONLINE Fitness and Yoga classes for FREE! 
  6. Laugh often!
  7. Read or listen to an inspiring book. Nothing in mind? Below is a list of five of my favorite books for you to check out!
  8. Watch a great movie. Check out my top five below! 
  9. Utilize meditation and deep breathing for clarity, focus and mindfulness. The breath keeps us in the here-and-now. 
  10. Use your creativity to start a fun project! Embracing a new project has the power to motivate and inspire. If there is something you’ve been wanting to do but haven’t, give it a go! You might be surprised by how it moves you. 
  11. Follow through with what you start. It feels good to get things done! 


Fantastic books:

The Alchemist by Paolo Coelho 

A New Earth by Eckhart Tolle

Milk and Honey by Rupi Kaur 

Mindfulness by Mark Williams 

12 Rules for Life by Jordan B. Peterson 


Fantastic Movies: 

Ferris Beuler’s Day Off 

Groundhog Day 

Silver Linings Playbook 

When Harry Met Sally 

The Notebook 





Hey folks,

This email is written with as much honesty and transparency as I know how to deliver. Please bear with me as I share our position as a studio at both Kinetics and Kinetics Flow during this Coronavirus pandemic.

Let me first mention this because a few people have mention it to me. This is not another “stay strong” email written to keep people from cancelling their programs. It is true, we are a small business and it is your commitment to us that allows us to keep our doors open. But I think you could agree with me that this is WAY bigger than that! We genuinely care about everything that is happening right now. We care about our people! We care about you!

This email is about how to NOT MELT WHEN FACED WITH CHALLENGE. It’s about how to KEEP GOING with the commitment to become stronger daily.

As it relates to Kinetics or Kinetics Flow programs, for those of you who can stand with us while we all get through this, we greatly appreciate it. For those whose situations are rocky, we understand and are willing to help you adjust your program in a way that makes sense.

As of yesterday (Saturday March 21st), Governor Murphy ordered that we all stay in our respective homes accept to go out for essential items like food, medicines etc.

If you’re like most of us, this order sounds scary and stressful. We are used to normal and nothing is functioning normally. Many people in our communities are hysterical, panicky, angry and going crazy in our homes.

This is all very understandable, but WE MUST REMAIN CALM, because the alternative of freaking out won’t be beneficial to anyone.

​Everyone in our community has a role; a part to play. Our part as a facility is as follows:

  • to help maintain order where there feels like there is none
  • to help keep you physically and mentally strong
  • to add a bit of fun and camaraderie to what could be very frustrating days
  • to be an outlet of support
  • to make waiting out this pandemic a little easier
  • to provide your families with activities that will create productive bonding
  • to rely on some level of normal so that you can continue to be productive

​I could go on and on, but I think you get my point. From every administrator to instructor and trainer, we are here to help! Providing the community with an outlet for better health and wellness is our life’s work.

​And, now more than ever before we are committed to helping you and ourselves get through this.

So, my overarching message is…


Because of the new order delivered by Governor Murphy both Kinetics and Kinetics Flow here is our temporary new normal.

We will deliver all training virtually.

DO TAKE ADVANTAGE OF IT… It is literally here for you!

So here is the low down:

Group Classes:

  • group classes are taking place virtually every day, multiple times a day
  • you can check the Mind body website or the KINETICS​ AND KINETICS FLOW​  websites to confirm schedules
  • if there is a class that you plan to take, DO sign up online. It helps us decide if a class is useful or if we should get rid of it
  • we are streaming all group classes live within on our Facebook pages – all recorded classes will be in place for 24 hours
  • after 24 hours classes will be moved to a YouTube channel where there will be a library of fitness workouts, Pilates or yoga for you to choose from

​Personal Fitness Training

  • personal training will be done virtually
  • all private training clients will be contacted directly in order to confirm individual schedules
  • our objective is to maintain your previous schedule or to provide you with a schedule that works better for you given the situation
  • expect to be contacted by the studio as well as by your individual trainers


  • This Monday March 23rd 8:00 PM – 8:30 PM there will be a party over here, nothing can keep us down Zoom call – all are welcome and encouraged to attend.
    • You are welcome to use the Zoom call as a time to ventJoin Zoom Meeting:
  • Starting Monday March 23rd, we will launch a meet the minimum movement among Kinetics and Kinetics Flow members
    • This is an accountability and support “challenge” to help you get 150 minutes of activity/exercise in weekly.
    • Let’s make it fun by sharing some of the awesome and creative ways that we are keeping active
    • Do share how you have moved furniture in order to participate in virtual training
    • Anything light and happy is encouraged

​There is power in numbers. Together we will all get through this! See you all virtually.

Your Trainer and Coach,

Metra Lundy

Text: 732-702-0088

Stand Strong Against the Coronavirus!

Stand Strong Against the Coronavirus!


At 6:00am this morning a steady rain poured from the awnings hanging over the studio door.


I sat in my car in front of Kinetics and Kinetics Flow waiting for Kelly (our Thursday trainer) and Marcus (our Thursday yoga instructor) to go LIVE with their classes. I’d committed myself to tagging a few people on our live Facebook page who I knew needed to take class from their homes.


I was also prepared to offer some strong coaching energy to others who I knew were fighting themselves to just be up and moving.


Kelly and Marcus were doing a great job. I posted a few encouraging words, then drove off.


Full of energy, I headed to my usual Starbucks wanting to have a usual experience of sitting at my usual table in order to work on my usual administrative tasks.


The roads leading to the Starbucks were decently busy so I thought, yes! – this will be a usual day.


I crept up on the right but was slowed by the annoying traffic light that always gets me right before the “Bucks”.  It was okay, I reminded myself, I was going to have a usual day.


The parking lot was sparse. Eigh! Everyone’s afraid of coming out. I said to myself, it’s all good Coronavirus. I’m taking all the precautions to stay strong and healthy so stay back. My desires are to keep on keeping on and have a usual day.


I got close to the cafe and saw this!

Talk about sheer disappointment, agitation and confusion about this whole Coronavirus situation!


Starbucks is NEVER closed. I sat for a bit deciding what my next move was going to be.


I made the decision, adapt I said to myself!


Create a new usual! Stay energized, lifted and strong.


I reiterated my commitments


-I will remain committed to my team!

-I will remain strong physically, mentally and emotionally!

-I will not let this consume me!


All of this happened before 7am this morning.


By now, you and I can see some truths in front of us.


The Coronavirus is taking a toll on all of us and we’re all concerned (especially as a small business).


We’re concerned about our families, our jobs, our bills, the economy all the extra work that needs to be done because of the Coronavirus. All of it.


And while It’s clear that the Coronavirus is taking a toll, what is also clear is, now is NOT the time to throw in the towel!


Now IS this time to pull together so that we are stronger than ever before.


Now IS the time to create a NEW USUAL!


Kinetics and Kinetics Flow are your communities – your family!


When the Coronavirus blows over, we are committed to being here for you; but in order to do that, we need your help.


Stand with us as we have committed to standing with you and we will get through this together.


Our response to the Coronavirus has been to create a NEW usual, a new normal.


All our group classes have gone virtual. Are you taking advantage of them because they are there for you!


We’ve additionally allowed 1-3 team members to come into the studio to have private sessions and be models for our LIVE group class streaming. This could be you! Are you taking advantage of that?

If not, we’d love to have you volunteer for private training


To take advantage of private, small group training DO respond to this email or text us at 732-702-0088.


Personal fitness training is still happening either virtually or at the studio! Email or text 732-702-0088 to schedule your session.


The point here is that we want you to be stronger, happier and healthier despite the Coronavirus.


Now is NOT the time to throw in the towel and quit! Now is the time to pull together, work smarter and harder.


To make that happen, we are committed to meeting you where you are. So, team members, if your financial situation feels a bit rocky, let’s work together by adjusting your program so that you can continue to build strength and endurance which are tools for living not just working out!


If you’re not a team member but want to try out a FREE virtual class, DO respond to this email or send us a text 732-702-0088.


Don’t throw in the towel, keep going!

There is power and strength in numbers! Everyone at both Kinetics and Kinetics Flow is committed to staying strong together. Let’s continue to do this.


We are here for you! Do respond to this email with questions, comments or concerns. We’ve got you.


Your Trainer and Coach,

Metra Lundy





Exciting! Yoga Teacher Training!

​Hey Folks!

I have some exciting news! Kinetics Flow has partnered with Dig Yoga Studio in Lambetrville, NJ, to bring you an amazing 12-hour yoga intensive on March 28th and 29th.

Whether you’re a newbie or a veteran yogi, this yoga intensive will benefit you!

For more than a decade, Dig Yoga teachers have been sharing the gift of yoga in communities all over the world.

The best part of this for me is that they will share the gift of yoga with our community! Students will experience a two-day journey designed to help them:

  • dig deeper into the physical practice of yoga
  • learn the foundations and science of human movement and its application to the alignment of yoga postures (asana)
  • explore yoga history and philosophy in a way that illuminates the mind and opens the heart
  • creating a deeper connection to life

​What’s even more exciting is that the twelve hours earned in this intensive can be applied to a 200-hour Dig Deeper Yoga Teacher Training at Kinetics Flow.

And, I’ve made the intensive SUPER AFFORDABLE – attendees have the option of paying in full, or make 3 easy payments of ONLY $98 fifteen days apart.

Students also get an Unlimited Yoga and Aerial Membership at Kinetics Flow!

Here is what you need to know about the intensive!



Dig Deeper Yoga Intensive is a twelve-hour 101 introductory course designed to help participants investigate the studies, philosophies, and practices of yoga as an entry point for the DIG DEEPER YOGA STUDIES 200-Hour Yoga Teacher Training.

We will dive into the following topics:

  • Essentials of asana practice – breath, foundation, general form, primary energy flows, and refinement of poses
  • In-depth exploration of DIG Yoga’s level one syllabus of postures, including standing poses, hip openers, arm balances, backbends, inversions, twists, seated postures, and restorative poses
  • Applied anatomy and biomechanics
  • Fundamentals of pranayama (breathing exercises) & meditation
  • History of yoga tradition
  • Yoga Sutras of Patanjali, including the yamas & niyamas from a Tantric perspective
  • Introduction to the Bhagavad Gita, Classical, Advaita Vedanta, Tantra
  • Restorative yoga
  • And more!


Get to know Dig Deeper Yoga Intensive Instructors


Naime Jezzeny, E-RYT-500

Co-Owner Dig Yoga Studio, Lambertville, NJ

Naime Jezzeny is an internationally-renowned yoga teacher, certified 500 ERYT, whose extensive background includes formal studies in exercise physiology and kinesiology at the University of Southern California. His years of study allow him to take the therapeutic qualities of yoga to another level. He also holds certifications from the National Academy of Sports Medicine in personal fitness training (CPT), Corrective Exercise (CES), Golf Fitness Specialist (GFS), and Sports Performance Training (SPT). Naime has helped rehabilitate a wide variety of professionals including Olympic gold medalists, golfers, actors, dancers, and business leaders.

Naime has also spent over a decade studying with his philosophy teacher, Dr. Douglas Brooks, one of the world’s foremost scholars of Hindu Tantrism and the esoteric traditions of the Goddess. Regarded as a teacher’s teacher and a master of therapeutics, he teaches workshops and trainings worldwide and at his home studio, DIG Yoga, in Lambertville, New Jersey.


Annie Masters, E-RYT-500

Authentic and fun-loving, Annie has been studying and practising yoga since 2002. While evoking calm, positive energy, Annie’s classes are centred on alignment-based principles that foster physiological wellbeing and challenge students to deepen their practice to the fullest potential in a playfully serious way. It is with heartfelt enthusiasm that Annie welcomes individuals of every age, ability, and background to join her in the daily exploration of yoga.

Earning her RYT-500 hour certification from Dig Yoga with Sue Elkind and Naime Jezzeny, Annie continues to find inspiration from local teachers as well as internationally renowned yogis. Annie lives in gratitude of the keen awareness that yoga continually brings to her everyday life.


Sue Elkind, E-RYT-500, RPYT, Owner, Director Dig Yoga Studio, Lambertville, NJ

Sue Elkind is recognized internationally in the yoga community as a teacher’s teacher, with over 25 years of yoga experience. Her in-depth knowledge of alignment and biomechanics, along with her passion to teach from her heart, allows her students to expand their potential both physically and spiritually. Sue is an expert in prenatal and postnatal yoga and skilled in meditation. As an activist, Sue is dedicated to empowering women through yoga in all stages of life.

Sue is director of DIG Yoga’s 200- and 500-hour Teacher Training programs, and developed a Pre/Post Natal Training that she offers worldwide. She enjoys donating her time teaching fundraisers for various causes and has presented at festivals like Wanderlust, Global Mala, Namas Day, Bermuda Yoga Festival, and Recharge in the Swiss Alps. Sue is the author of DIG Pregnancy, Birth & Baby: A Conscious and Empowered Approach to Prenatal and Postnatal Yoga and has been featured on the video Yoga Mama, for Crunch Fitness, as well as Fit Pregnancy, W Magazine, and Spa Magazine.

Inspired by keeping great company, quality time in nature and her loving family, Sue co-founded DIG Yoga in 2010 with Naime Jezzeny in Lambertville, NJ, as a place to nourish the body, mind, and heart with yoga.

If you’re interested in the Dig Deeper Yoga Intensive but aren’t sure if this workshop is right for you, let’s talk about it! Do respond to this email with the subject line “yoga intensive” and we can talk through it or text me at 732-702-0088 and we can discuss it.

I look forward to connecting with you soon!

Metra Lundy




Thai Steak Salad

Thai Steak Salad

Got leftover grilled flank steak? Here’s a vibrant mix of fresh veggies to serve it up with! For the dressing use a simple drizzle of olive oil, balsamic vinegar, and freshly cracked salt and pepper. Enjoy!

Courtesy of

What you need
Servings: 4

1 head savoy cabbage, chopped
1 bunch fresh cilantro, chopped
1 red bell pepper, seeded and thinly sliced lengthwise

4 scallions, greens only, thinly sliced
6 radishes, halved and thinly sliced
½ cup fresh basil, chopped or torn
8 ounces grilled flank steak, thinly sliced


1. Divide the ingredients between 4 salad bowls. Serve with your choice of dressing. Enjoy!

One serving equals: 391 calories, 14g fat, 14g carbohydrate, 7g sugar, 136mg sodium, 5g fiber, and 50g protein.

Up close and personal with Ms. Erica!

Today and every day we celebrate Ms. Erica Lee Arnold-Rodriguez, a LOVED and RESPECTED member at Team Kinetics for over 5 Years!!!!


Ms. Erica is a shining light at Kinetics Hot Yoga & Aerial Fitness​! Everyone who meets her can see and feel her passion, care, kindness and innate desire to give.

Ms. Erica has many gifts and talents. One talent that we greatly appreciate is her unique ability to transform the ambiance of Kinetics Flow​​​ during classes and workshops.

As a professional, Ms. Erica has over twenty years’ experience teaching various movement modalities including dance, theatre, Antigravity Fitness, Vinyasa yoga, and Acroyoga. She holds advanced training and certifications in anatomy, biomechanics and kinesiology. ​

Ms. Erica is an amazing teacher because she is also a student of her life and the work that she does.


Don’t hesitate! Take Ms. Erica’s classes at Kinetics Flow​​

  • Monday evening: Antigravity Fitness Pilates 6P
  • Wednesday evening: Antigravity Suspension Fitness 7p
  • Wednesday evening: Virtual Vinyasa Flow 8:15P
  • Thursday evening: Hot Vinyasa Flow 7P

Sign up here 🙂 Kinetics Flow Class Schedule

Your Body and Mind will LOVE classes with Ms. Erica!

Expect to be lifted as Ms. Erica safely takes you and your body on a journey that explores movement through various dimensions unleashing grace and ability that you never knew you had.



Get to know Ms. Erica! Fun Facts Below :-). ​

​We asked Ms. Erica the following questions:

Why/how did you get started with yoga (and consequentially, aerial yoga)?

I came to yoga a lot of years ago, I am unsure of how many. My husband gifted me with a yoga mat and a yoga/pilates video, since then I have practiced almost every day. During that time, I was teaching acrobatics, jazz and other forms of dance.  I shared yoga to condition my dancers.  As a teacher, the practice expanded my vocabulary and it gave me a better understanding of the mechanics of the human body. The more I discovered the more I wanted to know (that’s still the case).

In 2013 I walked through the doors of Kinetics, taking an AntiGravity class from Ms Metra Lundy. I knew then how much I loved her class, but I had no idea that she would become such an influential force in my life. It is through her encouragement and that of my family, my friends and, most of all – my students, that I have grown into the teacher that I am today.


What does yoga mean to you? The literal term yoga is oneness. To me, yoga is freedom, discovery, joy, and peace. The practice helps me delve into my spiritual nature and it helps me learn to love myself, and in oneness, to love all.

The asana practice makes me feel good in body and mind and it challenges me; I love to share in it with others and experience it with others. I take my scholastic studies of yoga quite seriously and I have devoted my life to the human body and how to move it with integrity and artistry. But, in that seriousness, I very much believe in a go-with-the-flow manner and trusting in where it leads.

I find the more I live my yoga the happier and content I become.



Meet Ms. Erica Sunday, February 9th, during our Community Detox and Shut-In

Description: Join Kinetics Flow and the Middlesex County, NJ community for an afternoon of rejuvenation. Share in a community walk, experience a gentle yoga practice, receive guided mediation, use creative expression through journaling and visioning to restore and refresh you. ​

Cost: $1.00

Sign up here: Community Detox and Shut-in




Fitness Lasagna

Fitness Lasagna

Fitness Lasagna

Instead of regular lasagna noodles, this recipe calls for zucchini noodles in order to sway the calorie balance in your favor. Cheese has also been swapped out for egg whites, which increases the overall protein while reducing calories.


What you need…

Servings: 6

For the Noodles

  • 1 small spaghetti squash
  • 4 Green Zucchinis, sliced into ⅛ inch noodles
  • 1 teaspoon olive oil
  • Dash of salt and pepper
  • a sprinkle of dried basil

For the Filling

  • 1½ pounds ground meat (turkey, beef, chicken or even ground impossible burger)
  • 1 teaspoon sea salt
  • 2 cloves Garlic, minced
  • 1 yellow onion, chopped
  • 2 teaspoons Dried Oregano (OR fresh oregano)
  • 1 (25.5 oz) jar marinara sauce
  • 16 oz. carton egg whites


  1. Preheat oven to 400 degrees F. Line 3 baking sheets with parchment paper.
  2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring. Cut the rings into half and arrange on one of the baking sheets. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the preheated oven for 30 minutes.
  3. Using a mandoline slicer, slice the zucchini into ⅛ inch lasagna noodles. Place in a single layer on the remaining prepared baking sheets. Drizzle with olive oil, salt and pepper and dried basil. Bake at 400 F for 10 minutes.
  4. In a large skillet, place the ground meat, salt, garlic, onion and oregano over medium high heat. When the meat is browned add the marinara sauce and scrape the roasted spaghetti squash flesh into the skillet. Mix well and simmer for 5 minutes.

For the Assembly

  1. In a casserole dish, make a single layer of zucchini noodles at the bottom. Top with half of the filling. Top with half of the egg whites. Top with the remaining zucchini noodles, the remaining filling, the remaining egg whites. Sprinkle a little more oregano and basil on the very top.
  2. Reduce the oven to 375 and bake uncovered for 40 minutes. Turn on the broil for 2-3 minutes, to help evaporate some of the liquid from the top of the lasagna. Enjoy!


One serving equals: 380 calories, 14g fat, 987mg sodium, 13g carbohydrate, 4g fiber, 6g sugar and 44g protein.


Journey of a Lifetime (video) + Walk/Run Safety Tips

Hey there, Metra Lundy here your trainer and coach.

I had to share an exciting personal journey of mine!!

Click to watch the video!​ Do continue to follow my Youtube Channel to watch my 30 day countdown.


3.5 “Remember Me” tips to kick off your summer run or walk regimen

1. talk with your doctor. always check with your doctor before beginning or ramping up an exercise regimen. Once your doctor gives you the green light, jump into your training with excitement.

​2. train smart. gradually increase your mileage over a few weeks or months. If your goal is to run but you have never run before do plan to walk a little and run a little during every cardio session. Consider using a supportive running app such as Couch 5k to gradually increase the length of each run.

3. eat and drink well. when your activity level has increased. drink water before and after each run, as well as throughout your day. Use your urine as an indicator for whether or not you’re getting enough (a healthy urine color is typically clear to pale yellow).  Eat fresh, whole foods preferably prepared by you.

3.5 embrace challenge. new regimens are sometimes challenging in the beginning but remember they get easier as you get better; hang in there.

See you soon,