Category: TDM Campaigns
June Word of The Month: Reflect


I chose the word REFLECT for June because I would love to have everyone that participated in the Align and Shine Challenge join me with intention to reflect on our experiences. We grow by reflection, by thinking about what we did right, and what we did wrong (or where we could grow). What felt great, and what didn’t feel so great. By looking back at, and reflecting, on our experiences and feelings it allows us to make our best choices moving forward. To be on our best path, for right now. Reflection is vital to learning and growing. Experience is the best teacher, if you couple it with reflection even better!

It’s such a simple thing, but when I get in a place where I’m really frustrated, stressed, or overwhelmed, just the quick act of writing 5 things I’m grateful for in a journal make a daily difference. Allowing me the time to reflect on what’s important and positive and right here.

I try to be present, be focused, to have intention. Yet there was something so powerful to wake up every day during the Challenge and have my focus dictated to me. To be given my two little challenges towards mind and body health, to not have to come up with it on my own AND to be doing it along with 1,000s of other motivated inspired health conscious individuals. And lots of you posted amazing pictures and videos of yourselves Aligning and Shining!

Check out this inspiring highlight video!

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I had an Align and Shine Challenge closing party debuting our amazing new Dailey Fusion class Sunday night. I know how enjoyable this challenge was for me, but I loved I hearing the stories about the difference it made for some of the women in my community- it also made me want to hear from you!

I learned a lot about myself and about some of my Students last month. My Mantra was “I am strong” and I learned that having that on my computer to wake up to every day really did make a difference. I am going to continue to post my WOM on my computer to keep the reminder.

Take some time to reflect upon the last month and the Align and Shine Challenge. One of our missions at The Dailey Method is that we strive to empower individuals to become their most vibrant and authentic selves, through mind/body transformation within a compassionate and supportive community. I would love to hear your story! Your story could give others the motivation to take the first step to better health!

We hope you continue to ALIGN AND SHINE all summer long! If you will be traveling and exploring (like I will be) this summer, don’t forget to check out our streaming options. And share your pics with the hashtag #livingadaileylife.


“If you want to awaken all of humanity, then awaken all of yourself. If you want to eliminate the suffering in the world, then eliminate all that is dark and negative in yourself. Truly, the greatest gift you have to give is that of your own self-transformation.”-Laozi

Authenticity At Its Best: Heather Hemmer

There are times when I go out to dinner with new friends or a group of colleagues and choose to pass on dessert or that second glass of wine. I get a variety of comments from, “You are so good.. how can you not eat dessert??” to “You look great, why are you skipping dessert? Go ahead and enjoy yourself.”

What many of these people do not know is that I am a food and sugar addict. Not only that, but I was a closet eater growing up and have had a lifelong battle with body dysmorphia. It seems completely unbelievable to many. Here I am, the co-founder and CEO of an online community-driven wellness company where we host challenges to help people eliminate most of the foods I have been (and, as an addict, still am) addicted to. But isn’t that how we fall into our most passionate work? We live it, we know it, we relate to it, and we want nothing more than to help others overcome the very things we have fought tooth and nail to conquer.

How it All Began…
I grew up with a family that was not fit, not active and definitely not conscious of the latest health trends. I enjoyed after-school snacks like mini-pizzas, daily sodas, nightly ice cream after dinner and, even more, weekend trips to 31 Flavors with my mom for double (or on a super-good night triple!) scoop sundaes!

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Unconsciously, sugar became something I relied on for many things: to lift my spirits, to cure my boredom, to distract me from school work and to make me a hero when my friends would come over – no one had the kind of pantry stash that I did. And it wasn’t just sugar that I turned to. Food, in general, became a comfort to me as I grew up. I went from a tween riding my bike to 7 Eleven to binge on candy (which I would hide in my room), to a sixteen year-old hitting up the drive-thrus in desperate need of French fries or hot apple pies when no one was looking. Needless to say, this took a toll on both my physical and emotional well-being.

While I was inexplicably fortunate enough to never gain an extraordinary amount of weight, I did carry around enough inflammation that the word “chubby” could easily have been used to describe me – in my mind, at least. I am sure the body dysmorphia grew out of the secretive way I ate, which led to a lot of guilt and self-loathing. Intuitively, I knew how unhealthy all of it was for me. The sugar from both sweets and other processed foods left me completely and utterly emotionally imbalanced. I spent my childhood to young-adult years riding the ups and downs of an emotional rollercoaster. My parents just thought I was moody. Ping-ponging between feelings of happiness and sadness disrupted my school work, my focus and my self-confidence and I was regularly sick. Not one person or doctor ever questioned my diet or lack of exercise.

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The pattern continued into my college years, where I tried too many diet pills to count. But what good are diet pills when you exchange food for drinking? Yes, I was the weekend keg stand queen and a late night taquito junkie. Yet, I was surprised that at the start of each new week, anxiety would hit; tears, fears and promises to myself that I would stop eating and drinking my way to fun. Nonetheless, I would soon find myself in another drive-thru or drinking with friends.

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The Cycle Finally Ends
Years of these habits finally came to an end at the age of 29 when my mom passed away from lung cancer. It was not only her death, but a cancer diagnosis for my father and my sister one year later, that truly caused me to do a complete 180. For the first time in my life, I took my health into my own hands. I started by finding a trainer who threw me into a hardcore bootcamp. It was intense, but fun. Fitness led to a desire to look deeper into my nutritional habits.
I took baby steps, and went from sugar addict to Splenda junkie. I started drinking protein shakes and spent a few solid years on the low-fat, sugar-free train. Of course, I dropped weight. And I even competed in a figure show! Yet, something still wasn’t right. My body looked great, but my mind and emotions were still riding a giant wave just waiting to come crashing down. My hormones were all over the place.

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In 2006, on a mission to understand myself better, I became a certified fitness trainer and began learning about nutrition. I attended a life-altering workshop with JJ Virgin and learned all about the paleo and primal lifestyle. I understood that chemical sweeteners and so-called “healthy” packaged goods were just as harmful for me as white sugar and Hostess. I learned a lot about grains and the problems we have with them in their current processed form. And, I learned that all of these things, along with the foods I had already eliminated from my diet, were the possible cause of my hormonal issues and mood swings. Oh, and the eczema I had somehow began to develop? The result of over-consumption of peanut butter!

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I made a personal decision to do a 30-day whole food challenge, giving up the most universally inflammatory foods, including my beloved peanut butter!
Within 30 days, I kicked Splenda to the curb, started substituting my morning oatmeal for sweet potatoes and doubled my veggie and fat intake. It was almost exactly at that 30 day mark that I also began to notice a difference in my energy, my focus and, let’s be honest, my bathroom habits – hallelujah! I felt stable. I actually liked myself and my body. I felt amazing and kept weight off with ease. After the 30 days, I began to experiment with some of the foods I had eliminated. I realized that dairy was out of the question, peanut butter was crack for me, non-gluten grains like basmati rice and amaranth worked well for my body, but gluten, quinoa and corn immediately bloated me.

The eye-opening results of this personal experiment served as the launching pad for The 30 Clean. I wanted nothing more than to share my personal journey with everyone, especially my personal training clients. I became a holistic health coach and have since had the pleasure of watching hundreds of personal clients and now thousands of 30 Clean challengers transform their lives. While, at first glance, eating clean may seem restrictive and intimidating to some, our 30-day challenges are an incredibly effective and simple way of hitting the “reset” button for your body, so you can begin with a clean slate and find the perfect nutritional plan that works for your lifestyle.

I believe wholeheartedly in balance, moderation and living a joyful life! I also know that sometimes it takes a little dedication and mindfulness to achieve the things we desire most in life, like feeling and looking our personal best. When you add to that individual focus a degree of accountability and a supportive community of like-minded individuals, success is almost guaranteed. Once you have the knowledge and once you truly give yourself the gift of a whole food diet, the emotional and physical changes you receive are worth their weight in gold!
Join our national challenge or try it on your own, with our 7-Day or 30-Day Simple Start programs. You truly will Come Back to Life!

In peace, balance + blessings,
Heather Hemmer

May Word of The Month: Shine

“Shine with all you have. When someone tries to blow you out, just take their oxygen and burn brighter.” ― Katelyn S. (Irons) Bolds

I picked the WOM this month to reflect how we want to feel from our efforts during The Dailey Method Align & Shine Challenge. Make it a daily practice to take care of our bodies AND our souls. I’m personally so excited for this 4- week period, to have a new intention each day to help me continue to find balance in my life. Tonight, I’m also excited about my newly clean refrigerator. I thought I had a funny story about the moldy applesauce I found in the back of the top shelf- but my class tonight informed me I needn’t necessarily overshare. So I’ll just say… thank you Align & Shine Challenge Day 3! My life/space feels more organized already.

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I also love that this challenge is coming right after 4 full days of our annual Dailey Method owner’s retreat in Fairfax, CA. It was truly amazing! Talk about SHINE! The men and women that own and operate The Dailey Methods around the world truly do shine. And when we get together, we reflect off of each other and all walk away, I believe, burning a little bit brighter. The energy in the room is infectious. It inspires me to be better in life, as a person, a parent, a sister, a daughter, a friend – and it makes me so happy. (Some behind the scenes shots for you:

One of our keynote speakers was Lara Galloway. Lara personally coaches me and has created fantastic tools filled with guidance, advice, and exercises based on years of coaching entrepreneurs. Her presence was empowering and engaging. As part of her discussion, she urged us to think about our definition of success, our priorities, and how much of our day we spend on our actual priorities.

Now, in your first week of the Align & Shine Challenge, it’s important to align your daily actions with your priorities, not the things you think you need to do, but the things you have determined are the most important to do. Take a look for yourself. Find, or create a moment of quiet, and fill out this worksheet. Ensure that your actions are aligned with your priorities. For instance, family is one of my priorities and tonight that means a school project with my son. I also have twenty other things that need to get done (don’t we all?), but at the kitchen table, by his side, is where you’ll find me. That’s the top of my list and I’m (slowly) learning that oftentimes that means I have to let some other things go.

To me, to shine, means to burn my brightest, to be my best every day. To give light forward in order to move in my own direction but also to reflect it to others to spark them to shine their brightest light. What does Shine mean to you? I’d love to hear.

A hike with Dailey Method owners definitely also means Shine to me.

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Let’s “Burn Bright like a Diamond!” all month long- together.


Recap: Align & Shine Challenge Facebook Pre Party with Jill

Last Tuesday night, I held a Pre Party on Facebook for any questions you may have had about our upcoming Align and Shine Challenge (challenge starts Monday, May 2nd). If you didn’t get to join us, here is a peek at a few of our conversations.

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Question: Jill I love my wine and like most things it’s better in moderation. Can you tell me what your typical day of eating looks like?

Answer: Green smoothie for breakfast that was shared on Facebook. I love the raw spicy veggie soup from Urban Remedy for lunch. Dinner favorite is creating bowls with my kids. A protein and lots of veggies and letting them make their own. I also love eggs for any meal. Oh… and a glass of wine in the evening.


Question: Jill, why did you decide to do 4 classes for this challenge as opposed to 3 per week?

Answer: 4 classes per week is when I feel my best. It’s my magic number.


Question: Hi Jill! I’m currently in my second 30 Clean and wondering, for someone like me who doesn’t live near a studio, will you be putting out more online classes during the challenge?

Answer: We are filming 5 more tomorrow, they usually take 6 weeks to upload. It will be a great motivator for you to continue after the Align and Shine challenge!


Question: Dear Jill, any suggestions for providing meals for your family while focusing on The 30 clean plan for yourself? I find it hard to do meal prep for myself then figure out what the rest of my family will eat each day…seems overwhelming and time consuming on an already tight schedule!

Answer: When I’ve done The 30 clean I’ve made the same meal for my kids as I make for myself. You can always add a little cheese or some rice to their meal. For example- for breakfast I would have eggs over last night’s vegetables and make eggs and toast for the kids.


Question: Dear Jill, I need some tips/encouragement that I’ll be able to do this challenge even though I’m in a boot for an ankle ligament tear. I can take barre classes but haven’t been able to do interval or other cardio for a while. It’s hard at times to get enough exercise and movement. Any suggestions? I heard you were injured once, too.

Answer: I totally understand! I was in a boot for 6 weeks but was able to take a Dailey barre class the entire time and really felt like I was able to stay in shape. Don’t worry about the cardio. Your body needs a rest from this right now. You’re expending so much energy just walking around with that heavy boot. Ask your Studio owner to get a stool or chair you can sit on in class for the standing and single leg series. And lots of single leg lifts, back work with the band and core work. This time will pass quickly.


Question: Jill, do you suggest to do the dailey “align” challenge after class together with other students that are joining the challenge?

Answer: Absolutely! This Challenge should be fun and interactive! Don’t forget to post pics and videos 🙂

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Thank you to everyone who joined us during the Q&A. I’m looking forward to 4 weeks of Aligning and Shining by your side! Share your journey with us on Facebook and Instagram! #livingadaileylife


Join Us For The Align and Shine Challenge!


Screen Shot 2016-04-22 at 8.14.06 AM-2I’m getting excited for our upcoming Align and Shine Challenge running May 2nd-May 29th!

I love the idea of bringing Dailey Method enthusiasts from around the world together to make a mindful attempt to improve one’s health and happiness. To deepen our alignment of Soul and Spine and Head and Heart. I hope you will join us in this movement towards practicing well-being.

It’s super easy- all you have to do is take 4 classes weekly and complete two tasks each day that will inspire you to get stronger, be more mindful and practice self-care Dailey!

We believe this challenge can transform lives. The benefits of alignment are massive:

  • When you align your heart, you can keep the things in your life that are positive and let go of the ones that don’t serve you.
  • When you align your spine, you relieve stress in your body and move through life with more ease.
  • When you align your soul, you’re able to see more clearly the right direction for your life to move in.

So how do you join us in this FREE challenge? Become more aligned in your life? Sign up here!

Here’s some ways to help you make the most success of your challenge!

1. Take four classes per week!

Four classes is my magic number. When I take four classes, I still can feel my practice grow. I continue to get stronger, feel more confident and become the best I can be! I encourage all of you to make a commitment to join me in the goal of bettering ourselves and our practices.

2. Prioritize those 4 classes a week to allow you to shine and feel your best, especially when life makes it challenging.

I know I’ve said this before, but just because I own several studios doesn’t mean I get to automatically work out every day. I look at my calendar each week and schedule in my workouts. If I’m short on time to practice at the studio, I schedule a 30 minute streaming video and do one at home by myself.

There is tremendous value for me in that time in class as it relates to my life outside of the studio. For instance, I will forgo that extra hour of sleep to get up and take the 6am class if that is the ONLY chance I will have that day due to kids activities, work, social plans, etc. As the value of that hour in class outweighs that extra hour of sleep because I will feel capable, strong, centered and clear for the rest of my day. You will too!

3. Be organized and make commitments!

  • meet a friend at the barre vs happy hour (you can always grab a bite after), plan your classes weekly
  • meal plan if you are doing The 30 Clean and organize your food to nourish your body while you invest in yourself
  • mix it up and try a different class time or format (online vs in studio, interval vs barre, etc)

Join me next Tuesday, April 26th 6-7pm PST for a Facebook Live Q&A on our upcoming Challenge from the comfort of your home.

During the hour, I will be answering your questions LIVE on our upcoming Challenge. So grab your computer and join us for good conversation and giveaways. We are so excited to get this party started!

The Dailey Method is here to move you, to help you expand your mind and alter your body in the best way possible! #livingadaileylife

— Jill