blog.

Benefits of Customized Personal Training

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

4 Reasons to Join the Community!

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!

What is Neurofeedback?

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?

5 Quick Ways to Improve Your Health

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

Closed vs. Open Hips in Yoga Poses

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

Plant-Based Power Bowl Recipe

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

Another Trip Around the Sun

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

2020 Goals & Intentions: 6 Month Review

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

What’s All the WHOOP About?

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?

The Secret to Happiness

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

The Benefits of Yoga Props

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

Virtual Yoga Classes: Pros & Cons

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

It’s a Sign: Slow Down

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

The Cost of Caring

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

When Curiosity Leads to Change

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

What Are You Curious About?

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?

2020 Goals & Intentions: Professional

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

2020 Goals & Intentions: Personal

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

How to Survive the Holidays

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

Weekend Retreat Reflection

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

The 4 Agreements: Part 1

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

Do You Even Flow, Bro?

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?

Why Kids Need Yoga

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

Always a Student First

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

Life’s Cycles & Patterns (Part 3)

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)

5 Exercises to Strengthen Your Core

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

Ease Your Anxiety: Copaiba vs. CBD

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

Life’s Cycles & Patterns (Part 2)

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)

Let’s Tacobout Lentils

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

Leave Your Headaches in the Past

June is coming to an end quickly. Be sure to get your 200 PV order in by the end of the month to get AromaTouch®, Balance® and Past Tense® free! I’ve profiled AromaTouch® and Balance® and this week I am profiling the blend Past Tense®. Past Tense® This blend includes: Wintergreen: pain-relieving, anti-inflammatory and antispasmodic … Continue reading Leave Your Headaches in the Past

DIY Yoga Mat Cleaner

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

The 4 Agreements: Part 2

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