This week I began my fourth round of custom programming. One of the reasons I wanted to earn my personal training certification was for my own physical health. I have loved working out for a couple of years now but still struggled to find a consistent routine. "I don't have time for a full workout." … Continue reading Benefits of Customized Personal Training
January 1st is the launch of the online community! This is what the well. is all about: coming together to do better. Feeling alone or isolated can make it difficult to change. There have been times that I have felt like an outsider. While I've always had a few close people that encourage my growth … Continue reading 4 Reasons to Join the Community!
Last month I shared I would be starting Neurofeedback again to help my anxiety. I've done four sessions since then and have noticed an improvement in my spiraling thoughts. So, how exactly does NFB work? The counselor attaches sensors to different areas on your head (where they are placed is dependent on what you are … Continue reading What is Neurofeedback?
We live in a busy world. Our minds are always running and there are constant to-do's. When talking about ways to better your health, the number one excuse I hear is time. Trust me, I get it. I, too, often blame time. What if there were 5 things you could do throughout your day that … Continue reading 5 Quick Ways to Improve Your Health
When practicing yoga, you may hear different cues regarding the position of your hips: "square your hips", "stack your hips", "keep your hips even", etc. What do these cues really mean and is there a difference? Closed Hips To understand this position of the hips, stand in Mountain Pose with your feet parallel and feel … Continue reading Closed vs. Open Hips in Yoga Poses
I shared in last week’s blog that I’ve been dealing with anxiety for a few years now. I’ve been on a persistent pursuit to figure out how I can best prevent, assess and overcome it. Through counseling and many trials and errors, I am finally feeling somewhat in control of my spiraling mind. I am … Continue reading Tips to Manage Anxiety
It happened again. I ran myself too thin. I didn't take time to fully listen and feel. I pushed things away. I lied to myself. I believed those lies. Although I never thought it was possible, I have slowly become a morning person. The only problem was that I was still a bit of a … Continue reading An Ongoing Battle
I was fortunate to be able to spend a little time in one of my favorite places... Colorado! Not only do I love the beautiful scenery the mountains provide, but it is also home to some of my favorite restaurants. One new place that I tried after a morning workout and yoga was Sputnik. If … Continue reading Plant-Based Power Bowl Recipe
We’ve always be told that we need to warm up before and cool down after any type of exercise, but we may not have been taught what the difference is or what is the best way. As a former gymnast and cheerleader, I was used to static stretching before any practice, game, etc. so that … Continue reading Static vs. Dynamic Stretching
Tomorrow is my birthday! I’ve always been a big birthday person. This year feels a little different (as I’m sure it has for anyone that’s had a birthday in the last four months). I typically celebrate my birthday with the July Jubilee celebration in my hometown; unfortunately it was cancelled this year. This really bummed … Continue reading Another Trip Around the Sun
At the beginning of January, I set personal and professional goals for the year. Some of my goals have been going well, some have been off and on and some have been put on hold. Personal Goals: Meditation: I started out the year meditating daily, missing a few days here and there. During quarantine, my … Continue reading 2020 Goals & Intentions: 6 Month Review
The term “self care” has become widely known over the past couple of years. It’s a practice I’ve given more attention to, especially since COVID hit. Here are some of the things I’ve learned through reading and applying it in my own life. 1. You have to make the time. The book, “The Monk Who … Continue reading What is Self Care?
I've had my air fryer for a few years now and use it almost daily! It is a quicker way to cook or reheat your food and doesn't require the use of oil like normal fryers. I have recently started playing around with some new recipes using my air fryer. My new favorite and go-to … Continue reading How to Air Fry Tofu
I took my first solo trip about two years ago. I was feeling lost and had an itch to travel but none of my friends or family were available to go when I wanted to go, so on a whim, I booked a trip to Orlando, Florida. It was the cheapest flight to somewhere warm … Continue reading Why You Need to Take a Solo Trip
My Experience with the WHOOP Recovery Tracker I have been using WHOOP for 18 days now. While it requires 30 days of use for full calibration, I feel like I am already getting to know my body better. There are three aspects WHOOP tracks: recovery, strain and sleep. Homescreen 1. Recovery Each day your recovery … Continue reading What’s All the WHOOP About?
I’ve spent the past couple of days working with kids again. If you read my last blog post, you know that I didn’t get a full-time office job I had interviewed for and was at a bit of a loss with what to do next. I know yoga will always be my heart and passion, … Continue reading A Tip for Meditation
I've shared my experience with different cycles & patterns in previous posts. Another common one for me is that I allow myself to get distracted with other job opportunities/career paths. Let's be honest, as much as we don't want it to, money has a significant impact on your decisions. This is only heightened when it … Continue reading The Secret to Happiness
Many of my students have asked me what I use to clean my yoga mat, so here it is! I use this mixture of essential oils because it is known as the "allergy blend", full of antiviral, antiseptic, antibacterial, antihistamine & antifungal properties. Think of how frequently your skin comes in contact with your yoga … Continue reading DIY Yoga Mat Cleaner
If you follow me on social media, you know that I love handstands! It isn't just because they are fun and cool looking; they require a great deal of concentration and upper body and core strength. Plus, you are never done as there is always something new to try. Many people have asked for tips … Continue reading 3 Handstand Drills
Breakfast has always been my favorite meal. When I'm on the go, I don't always have time to make a full breakfast so I'll grab a bar, smoothie or whatever I can quickly. Spending so much time at home lately does have its benefits. Since going vegan over four years ago, I have greatly improved … Continue reading Vegan Breakfast: Tofu Scramble
All of the fitness centers, yoga studios and the like are closed, and may be for awhile longer. This has forced people to tackle their wellness completely at home. Many instructors and coaches have moved to an online platform (myself included), which has both pros and cons. One con I didn’t mention in last week’s … Continue reading The Benefits of Yoga Props
I bought equipment a few months ago with the intention to start filming yoga videos, but hadn’t actually given it any time. Losing my job and being stuck at home has forced me to get creative. I started offering live virtual classes via Zoom a couple of weeks ago. It has been trial and error … Continue reading Virtual Yoga Classes: Pros & Cons
I’ve shared my experience with cycles & patterns before, but this particular one has become more noticeable recently. Here’s what I’ve found... I run, run, run for weeks at a time, trying to accomplish so many things at once. I put constant pressure on myself to do so many things and do them well. Then, … Continue reading It’s a Sign: Slow Down
I took almost a month off from working out. That’s the longest I’ve gone in a couple of years. It was hard. I didn’t feel like my usual self; my energy was low. I love to work out, so why did I take so much time off? If you follow me on Instagram or Facebook, … Continue reading Back on the Workout Grind
I’ve shared both my mom’s story and my own about curiosity in previous posts. How do these two stories intertwine? If you remember, my story of curiosity was my path of continued learning about the mind and body and how they are connected. My mom is always looking for ways to educate and support the … Continue reading The Cost of Caring
I shared my story of curiosity in my previous post, but now I am sharing pieces of my mom’s story (the inspiration for this topic). My mom is one of my biggest supporters. I would never be where I am today without her. From a very young age, she taught me the importance of being … Continue reading When Curiosity Leads to Change
This past weekend I had the privilege of attending “The Story Show,” a night of storytelling. Eight of Austin, Minnesota’s leaders were selected to speak, one being my inspiring mother. They each shared a story about how curiosity shaped their lives. My mom is a principal and her story was about how the normal approaches … Continue reading What Are You Curious About?
Last week I shared my personal goals and intentions for the new year. In the first week, I have successfully meditated, wrote in my gratitude journal, fasted for at least 10 hours each day and dedicated more time to reading. I am planning to do my first 24 hour fast, along with my two roommates, … Continue reading 2020 Goals & Intentions: Professional
A new year is upon us! Time to “get our shit together.” For some, this can bring pressure to set unattainable, unrealistic New Year’s Resolutions. Doing this can actually have the opposite effect on us. We want so badly to better ourselves that we dive in head first changing everything we do to be a … Continue reading 2020 Goals & Intentions: Personal
What. A. Year. 2019 came with many big life changes and even more life lessons. In reflecting on 2018 last January, I decided the path I was on was not meant for me. While I loved living in my hometown and the support from the community, I had an urge to make a change. That … Continue reading 2019 Reflections
It’s that time of year... you’re running around like crazy buying gifts, decorations, food, etc. Trying to make the holidays perfect (whatever that means). You’re rushing here, there and everywhere. Making appearances but never being fully present. We’ve gotten wrapped up in the consumerism of this holiday season. It can be such a stressful time … Continue reading How to Survive the Holidays
Life has been full of challenges and changes lately. I had written a post about my new job a few weeks ago. It was all about how excited I was and how I was going to make it work with everything else I was already doing. It was done and ready to be shared... so … Continue reading Trust Your Gut
The fourth and final agreement is always do your best. Now, this may sound like a cheesy line that your parents fed you before you ran out onto the court for your first basketball game when you could barely even dribble the ball. In reality, it is such an impactful way to live. So many … Continue reading The 4 Agreements: Part 4
I’ve posted about two of the four agreements so far. Next up: don’t make assumptions. Like the other two, this is something I used to (and still do) struggle with. I am the queen of making assumptions. I always think I know how a situation is going to turn out or what someone is going … Continue reading The 4 Agreements: Part 3
You’ve probably heard about essential oils, maybe you’ve even tried a few, or maybe you are curious but have no idea where to start. If you have an interest, but don’t really know what you’re doing or how to use them, this post is for you! There are so many oils that it can be … Continue reading Curious About Essential Oils?
Last week I wrote about the first of the four agreements: be impeccable with your word. The next agreement in this series is don’t take anything personally. While learning to be impeccable with my word was a big change for me, learning not to take anything personally was even more difficult. I have always been … Continue reading The 4 Agreements: Part 2
I was lucky enough to spend this weekend at the beautiful Won Dharma Center outside of Hudson, NY at a yoga therapy weekend retreat. This is one of three retreats I am required to complete in order to become a yoga therapist. (I may do the other two remotely, I am still undecided.) I am … Continue reading Weekend Retreat Reflection
Along with the book The Secret, I also had to read the book The Four Agreements prior to my yoga teacher training and it was life changing. The principals of this book are so simple, yet it provided some perspectives I hadn’t thought of much before. The four agreements are: Be impeccable with your wordDon’t … Continue reading The 4 Agreements: Part 1
One thing I’ve noticed over the past year teaching yoga classes is that most people want very specific directions. They want exact movements or want to follow each little thing you do. I did a whole class based on playing free like you would as a child and so many people had a hard time … Continue reading Do You Even Flow, Bro?
“It’s not joy that makes us grateful, it’s gratitude that makes us joyful.” I’ve been listening to different podcasts about the Enneagram ever since I figured out which type I am about a month and a half ago. I am so intrigued by this subject as I feel like it explains so much about my … Continue reading Gratitude & Joy
Have you ever heard of the law of attraction? It is a pretty crazy thing! I read the book The Secret in preparation for my yoga teacher training last summer. If you haven’t read it, you need to. It was one of the books that completely changed my view on life. (The other was The … Continue reading Law of Attraction
I have worked with kids off and on for the last six years through reading tutoring and coaching gymnastics and cheerleading. Kids have a way of making you look at things a little differently. Seeing the world through their eyes is refreshing. They are also usually pretty blunt, which I appreciate. I was lucky enough … Continue reading Why Kids Need Yoga
It’s coming up on a year since my yoga teacher training. I remember exactly how I was feeling at this time last year: excited but nervous. I didn’t really know what to expect and worried about getting homesick being hundreds of miles from home for nearly three weeks with limited cell reception. I was lucky … Continue reading Always a Student First
I’ve spent a lot of time over the last couple of weeks continuing to read and research about the Enneagram, specifically type 4: the individualist. This type is known for the head and the heart. The cycle/pattern I’m going to share today is when I reach a stuck feeling, how I get to that point … Continue reading Life’s Cycles & Patterns (Part 3)
Do you love ZYIA’s activewear? Share it with your friends and earn hostess rewards! You can host an online party and shop from your own home or have a get together with your friends and view products in person. ZYIA has awesome hostess rewards! Online Party What do you need to do as the hostess? … Continue reading Let’s Have a Party!
So many people struggle with low back pain today. While posture and other issues can be part of the reason, having a weak core plays a role. Build your core strength by practicing core stability! Here are five exercises that do not involve your typical core exercises like sit-ups, crunches or planks. To make sure … Continue reading 5 Exercises to Strengthen Your Core
If you’ve read my Life’s Cycles & Patterns posts, you know I frequently deal with Anxiety. I am constantly working to lessen my anxiety through breath work, meditation and counseling (including neurofeedback - look for a future blog post for more information on my experience with this), but one thing I have recently started doing … Continue reading Ease Your Anxiety: Copaiba vs. CBD
People are often drawn to activewear for the leggings, shorts and tops but often forget about one of the most important pieces: bras! After you’ve worn a quality bra that not only fits you well but is always stylish, it’s hard to go back to the cheaper ones. I’ve received the All-Star and Bomber bras … Continue reading ZYIA Bra Breakdown
I had scheduled to write this post last week, assuming the words would flow as easily as the first one, but I just couldn’t get myself to write it. I had worn myself out last week and let most of my morning and nighttime rituals fall to the wayside, which led me to fall into … Continue reading Life’s Cycles & Patterns (Part 2)
Who doesn’t love tacos? Have you ever tried a healthier version using lentils? Lentils are a versatile legume providing fiber and protein to satisfy your craving and fill you up! I’ve used lentils to replace meat in various recipes but I most frequently make these lentil tacos. This is a quick, easy recipe that does … Continue reading Let’s Tacobout Lentils