Morning Moves and an Awesome Fall Salad

November 14th, 2019

Move every day. Six months from now you will thank yourself!

As the chill sets in and we snuggle on the couch in our baggy sweats and sweaters and begin to crave those calorie-high, but oh so good, comfort foods, it can be easy to forget to take care of ourselves.  Winter has a way of slowing us down, a hibernation of sorts can set in, and in many ways that is a good thing.   We all can use slow downtime. But to stay energized and engaged during these cold winter days and nights, and to feel mentally healthy and strong, moving our bodies every day and filling our bellies with greens is essential.

Morning Movement

Especially in the colder months, when I move from my warm and cozy bed and get my feet on the floor, I can feel the stiffness in my joints and muscles.  The cure – moving my body first thing in the morning.  I created this short yoga routine to work out kinks in the morning and set myself up for a “feel great” day.  So, take the challenge and let’s get our bodies moving first thing in the morning.

The Benefits

  • Get your metabolism moving and groovin’ to burn more calories more efficiently during the day
  • This morning yoga and stretch will improve your physical and mental energy throughout the day
  • Cultivating a morning routine sets you up with establishing a personal discipline and dedication to your self-care.  Note to self: “I MATTER!”
  • Studies are showing that a morning routine (7 am) is the best time to exercise and get better sleep that night.
  • Release that wake-up stiffness for a more easy and open day with your body.
  • Stretch the psoas and hamstrings, stabilize hip abductors, and engage the core to start your day and support releasing lower back tension and tightness
  • A positive beginning to your day sets the tone for an upbeat day

The Postures

This practice below will take you about 30-minutes with Savasana and 40-minutes if you add a 10-minute meditation at the end.


Meeting Anxiety at the Front Door: When you get lost in your mind – listen.

September 13th, 2019

I was speaking to a client the other day, and she was expressing how anxious she was feeling. She has a lot going on, including a construction project, some significant changes coming at work and her relationship with several co-workers. I agreed with her that these are events were “triggering” her experience of anxiety – but they are not the root cause. The root of our anxiety lies inside of ourselves, in our belief patterns based on old stories, past emotional experiences, or traumatic events. Our body holds physically in our bodies, and in our memory, sensory and emotional events. These can stack up as emotional “baggage” and bring up both physical and mental symptoms of anxiety or panic attacks when triggered. 

When Anxiety Knocks

When anxiety shows up at our front door, it can barge into our house and take complete control of our home; our body and mind. If we prepare ourselves, practice greater awareness, and have a toolbox ready, we can meet anxiety at the door, say hello, and soften its chaotic impact. 

  • Notice when our anxiety is being triggered before it is a full-blown panic attack,
  • practice strategies to calm and relax our physical body, moving from fight, flight, or freeze to a more peaceful, ease-filled state,
  • and learn self-talk and mindset techniques to manage where we are focusing our thoughts and awareness.

Notice Anxiety in your Physical Body

Instead of focusing on the thoughts, or the events, that are causing your anxiety, practice being aware of how your body PHYSICALLY feels when you are anxious. Begin to ask yourself, “what are the first physical signs in my body that I am getting anxious?” You can also notice where your thoughts are going when you are beginning to feel anxious and ask yourself, “what is my brain doing? Or, “Where am I focusing my attention?” Practice OBSERVING your anxiety, rather than just BEING your anxiety. Over time you will begin to shift the attention off of the anxiety and onto strategies that can support you. You can diminish the power the anxiety has over you and take back control.

Learning to listen to our bodies and our minds is an essential ingredient for meeting anxiety at the door!

Three Breath and Movement Strategies to help Calm Your Body


The Most Vital Muscle You Never Heard Of

February 16th, 2019

Meet the Psoas Muscles

We may be moving to some new locations, but we will still be releasing, stretching and acknowledging that crazy important muscle called the psoas (pronounced SO-az).  For anyone who has taken my classes you know, first hand, that I spend quite a bit of time talking about this muscle. 

The psoas major is a deep core muscle that runs from the bottom of thoracic spine, through the pelvic bowl, crosses on top of the hip joint and attaches at the top of the femur bone (thigh bone).  You have two. One on each side of your torso. It is the only muscle that connects the spine and the torso to the legs, a bridge between your upper and lower body.  It is not a muscle we can easily identify – like our glutes, hamstrings, quadriceps or biceps.