Found on Facebook

Found on Facebook

Somehow last week ran away from me before I had a chance to even think about blogging! I got to Saturday and realized that everything I’d meant to do didn’t happen…except housework. So I suppose I did something productive.


Well, I’ll get to last week’s topic next week, but in the meantime, I hope that the temperatures are starting to dip for you. We’re expecting 100 F today, which I’m totally bummed about. Fall comes around to everywhere but us, and I really, really want some cool temperatures to help me feel less pregnant. Ah well. This weekend might find me a 80’s-degree day. Fingers crossed!


Check out these amazing articles and recipes below. We’re heading into cold and flu season, so make sure you check out the very last recipe on Fire Cider. It sounds like a real cold-kicker. If you’re looking for another way to fight colds in your family, consider doTERRA’s OnGuard essential oil blend, found here. I gave it to my hubby to fight off a head cold and he felt better in 24 hours!



Warm Up By Rolling Out

6 Lower Body Exercises Besides Squats

Build Strong Glutes and Pain-free Lower Back

Kettlebell Training Kicks Butt (study)

Posterior Chain Workout

Improve Stability and Mobility (Functional Training Exercises)

Improving Chronic Neck Pain w/Pilates

Yoga on the Ball

Have We Gotten Carried Away with HIIT?

6 Signs It’s Time to Change Your Workout

Sorting Out Supplements

A Happy Spouse is Good for Your Health

Vegetarian Diets are Also Good for the Planet

Food Safety Tips

Buy Ugly Produce, Reduce Food Waste

How to Train Your Brain to Like Healthier Foods

Fire Up Your Metabolism

5 Habits that Increase Longevity

Your Thoughts are Key to Your Health



Roasted Figs and Plums

Pumpkin Granola Bars w/Chocolate Chunks and Apricots (nut-free)

Loaded Morning Museli

Raspberry Cacao Nib Breakfast Bundt Cakes (grain-free)

Honey Peach Muffins w/Oat Streusel Topping

Sandwich Bread (Paleo, grain- and nut-free)

Pesto Cheese Bread

Easy Cheesy Baked Tortellini

Caprese Pizza

Mini Pizza Frittata Bites (Paleo)

Pumpkin Cinnamon Cookies

Creamy Chocolate Ice Cream (refined sugar and dairy-free)

Homemade Granulated Garlic

Fire Cider

I apologize for not putting out a post last week. I got clobbered with a sinus cold, which on top of being (seemingly) perpetually sick (again) this pregnancy and a teething infant will knock anyone flat on their back. However, through the use of essential oils (lemon, peppermint, and ginger mainly), I managed to defeat the crud after 4 days. Had I been able to use doTERRA’s protective blend, OnGuard, it might have been sooner, but there are certain oils one has to avoid while pregnant and some of those are in it.


But I’m back with this month’s doTERRA specials:




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Feel free to visit my website for more information on these products, and always feel free to shoot me a message with any questions you might have on products, preferred memberships, and becoming an wellness advocate!


And now onward….


Since my daughter was six months, I’ve introduced solid foods to her. Like many parents, I’d done some research about which way I wanted to go. I was really interested in baby-led weaning (BLW) but honestly had no idea where to begin to find good resources on the subject, and I didn’t know which of my friends were using that method of introduction. So I went with spoon-feeding purees.


It has been a frustrating experience, honestly. I initially went all out, making purees from fruits and veggies and trying to stuff them in her, with the occasional dose of yogurt added. Some things she liked right away. Many of them she’d tolerate. But in the end, almost all of them she spit back out, especially when her interest for what mama and daddy were eating grew.


So I began hand-feeding her bits of whatever I felt was nutritious for her with, again, varying results. Most meals, I felt frustrated. So did my daughter, I think, because she wanted to do it herself.


Now children are hardwired to learn how to do things from the time they’re born–rolling to sitting to crawling to walking–and while they need some help sometimes from the parents, the learning curve is largely left up to how fast they’re going to figure it out and do it. So it’s rather backwards of parents to seize control of the eating part of this learning process by dictating what foods their kids should eat (at this stage). Okay, in general we do know what is nutritious…but so do babies, and they know exactly what they need when. Trust me. Blueberries are packed with good things for you but if a baby doesn’t want to eat them, they won’t no matter how hard you try.


Linked to Amazon

Linked to Amazon

Enter Baby-Led Weaning: The Essential Guide to Introducing Solid Foods and Helping Your Baby to Grow Up a Happy and Confident Eater, by Gill Rapley and Tracey Murkett. I was introduced to this book a few months ago by a friend who announced that this would be her basic BLW guide as she began introducing solids to her son (though I didn’t purchase it till the beginning of this month). I was thrilled to know someone else who was planning on BLW and picked her brain about the best way to go through with it now that I’d started solids.


Let me stop here a moment to define what BLW is not. Weaning, as used here, is a British term for introducing foods to a baby, whereas in America it is used to describe the process of stopping breastfeeding. BLW is not about reducing breast milk to your child, which has many essential antibodies and benefits for them (even through the age of 2), but rather about teaching them how to eat good, nutritious food.


What is BLW? Basically, it’s putting a variety of foods before your baby and letting them examine them to their heart’s content till they are ready to try tasting them…and then letting them gum/chew the food till they figure out the mechanics of eating. This whole process, according to Rapley/Murkett, is akin to playing–and who wouldn’t want their kid to enjoy meal time?


There is a reduced risk of choking, according to Rapley/Murkett, because when babies first start learning how to eat, they still have their tongue reflex, an automatic mechanism that pushes away objects that threaten to go down their throat. At around six months, this begins to lessen/stop. The problem with purees and spoon-feeding, apparently, is that the foods are runny enough to bypass this safety reflex and the baby merely sucks food off a spoon, so when chunkier foods are introduced, they can often choke on chunks as they haven’t yet figured out how to chew.


This being said, I’ve got to admit that it is a messier way to do meal time. Rapley/Murkett offer some good suggestions for reducing mess, but until an infant learns how to keep food in their mouth, chew and swallow it, there is mess involved. On the upside of things, however, the messy stage is rather short-lived and accompanied by the necessary learning of the mechanics of the hands, mouth, and utensils (when introduced). Many BLW children are able to feed themselves well with utensils by 18-24 months–there are pictures in the book to prove it.


I’m really interested in seeing my daughter progress. Already, I feel like she’s eating more than she was before, even if half of the apple pulp comes back out :) I’m hoping that BLW’s promise of infants being more adventurous eaters will happen soon, too, and am in the process of looking for easy-to-use/-wash dishware and utensils to help her practice! I will, as usual, do a follow up post at a later date. Until then, happy eating!

I can’t believe August is already drawing to a close! Where does time go? Before we know it, the leaves will begin to turn beautiful colors and the temperatures will drop–perhaps this is already happening in some areas of the country.


As I always say around this time of year, take advantage of farmer’s markets! This is when they have a ton of produce (both summer and fall varieties) readily available for great prices. For those into do-it-yourself projects, consider taking up something self-sustaining like canning or drying foods. The initial set-up cost might be higher than you’d like, but it pays off in spades over the years to come.


FYI: many of the recipes below are allergen-free, whether labeled or not, so please read them carefully!



Recovery: The Rest of the Story

Loaded Movement Training

Metabolic Effects of HIIT

Best Biceps Exercises

Tone Up Those Triceps

Dynamic Delts

6 Moves for a Stronger Core

Best Exercises for Great Legs/Pain-free Knees

The 3D Booty: Training the Glutes for Form and Function

6 Moves for Stronger Glutes

Improve Your Balance

Beyond Rolling

Science and the Pilates Method

Pilates-inspired Moves to Sculpt, Strengthen, and Tone

Rethinking, Disrupting, Transforming How We Eat

6 Ways to Use Zucchini (When You Don’t Like the Taste)



Mixed Berry Granola Muffins

Apple Zucchini Muffins

Blueberry Lemon Muffins with Cinnamon Crumble Topping (dairy-free)

Raw Donut Holes

Grilled Halloumi Salad (gluten-free)

Melon Arugula Salad

Lilikoi Cheesecake with Macadamia Nut Crust (gluten-, refined sugar-, and grain-free)

Cardamom Peach Ginger Crumble

Key Lime Cheesecake Bars

No-bake Triple Layer Chocolate Mousse Cake (gluten-free, vegan)

Mini Pound Cakes with Peaches, Blackberries, and Cream (grain-free)

Brown Butter Toffee Milkshake

Essential oils have become hot in the last few years. They’re cropping up in all sorts of ways, with a myriad of uses described in blogs, on websites, etc. Sometimes, the countless suggested uses are enough to have one’s head spinning, and it always seems that each suggestion is a harmless way to use the oils.


However, that’s not always the case. Some oils aren’t good for certain times of life. Take pregnancy. If the wrong oils are used while pregnant, it can cause toxicity during gestation of the baby. Certain constituents within the oils can cause more harm than good. Below are a few examples:


  • Camphor: while in the majority of cases, the babies were born safely, camphor seems to induce labor and toxicity buildup (within the mother, at the very least).
  • Sabinyl acetate: considered very dangerous to use while pregnant, this component crosses the placenta and induces abortion.
  • Salicylates: studies done with rats conclude that when given, these produce dose-dependent congenital abnormalities.


Although most of the studies mentioned in Essential Oil Safety are done on rats, there is some concern backed by evidence that certain oils pose risks–some of which are very serious–to unborn children. Below are two lists of contraindicated oils during pregnancy/lactation and those that should be used in limited quantities while pregnant and lactating.


Essential Oils to Avoid Throughout Pregnancy and Lactation

Anise                                              Hyssop (pinocaphone CT)

Anise (star)                                    Lanyana

Araucaria                                       Lavender (Spanish)

Artemisia vestita                            Mugwort (common, camphor/thujone CT)

Atractylis                                        Mugwort (great)

Birch (sweet)                                  Myrrh

Black seed                                      Myrtle (aniseed)

Buchu (diosphenol CT)                   Oregano

Buchu (pulegone CT)                     Parsley leaf

Calamint (lesser)                            Parsleyseed

Carrot seed                                    Pennyroyal

Cassia                                             Rue

Chaste tree                                    Sage (Dalmatian)

Cinnamon bark                               Sage (Spanish)

Costus                                            Savin

Cypress (blue)                                Tansy

Dill seed (Indian)                             Thuja

Fennel (bitter)                                 Western red ceder

Fennel (sweet)                                Wintergreen

Feverfew                                         Wormwood (all chemotypes)

Benipi                                               Wormwood (sea)

Hibawood                                         Wormwood (white)

Ho leaf (camphor CT)                       Yarrow (green)



Essential Oils to Restrict During Pregnancy and Lactation

Basil (lemon)                                    Myrtle (honey)

Boswellia papyrifera                        Myrtle (lemon)

Champaca (orange) absolute          Nastertium absolute

Lemon balm (Australian)                  Tea tree (lemon-scented)

Lemongrass                                      Thyme (lemon)

May chang                                        Verbena (lemon)



I should like to note, in closing, that essential oils are much more powerful than their whole food/plant counterparts. For example, one drop of peppermint oil is roughly 28 cups of peppermint tea. Therefore, just because an oil like cinnamon is contraindicated while pregnant doesn’t mean that you cannot still enjoy a little bit of cinnamon powder in some applesauce.



Tisserand, Robert and Young, Rodney. Essential Oil Safety, Second Ed. New York, NY, 2014; p. 147-163.

Pinterest-Inspired Workouts

August 14, 2014

Sometimes, when I’m looking for inspiration, I go to Pinterest. There’s a lot of great photos to enjoy there, as well as tips and how-to’s on pretty much anything you want to do. One of my favorite items to research, however, is workouts. Below are a few that I thought were good to help shake up and/or start your routines.










Please click on the picture to see the whole workout.



Sorry about this one being in Spanish (I believe; it might be Portuguese though)!




There are, of course, many, many more workouts out there to choose from. I hope you take some time to find the ones that work best for you. Remember to start slowly, easily, with beginner workouts–even if you’re a regular gym rat–just to stay safe…and if you find that you don’t know an exercise, try YouTube. I seem to find good, solid explanations for pretty much every exercise I’ve never done before from qualified instructors there. Good luck and get fit!

I know that many of us would love to have a crystal ball that actually worked, but we don’t. As a result, life throws us surprises that oftentimes leave us saying, “Hey! Wait! Wasn’t ready for that!”

In my case, I just learned that I’m expecting Bumpkin #2! While I’m thrilled about the news (I want my kids close together and love being a mom), I’m also somewhat dreading the pregnancy. For those who don’t know, my first one was terrible. I vomited the entire time, felt so awful that I ate whatever I could hold down. Needless to say, I pretty much told everyone who asked how I was feeling that pregnancy and I don’t get along. 

Then there’s the fact that I’m just getting somewhere in the development of a personal yoga practice. While the alteration of this won’t be a major downer for me, I had a few goals I’d hoped to accomplish. Nothing big. Just a few poses I’m aiming to perfect.

Funny how so often we start to think, “But that’s not what I wanted to do.”

Perhaps not, but if we stop and reevaluate, perhaps what we want isn’t the best for us at that time. Perhaps what we really need to do is far more important. I’ve been thinking a lot about this since receiving the news. Personal goals are all well and good–in fact, they’re great as they keep us motivated–but so often we find ourselves so driven to succeed that our goals end up driving us rather than being used as stepping stones toward a larger achievement (whatever it is).

So I’ve decided that I’d like not only to survive this pregnancy in a better frame of mind (and body), I’d like to thrive. Here are my steps to thriving:

  • First, I’ve taken a step back from myself, taken a deep breath, and said, “It’s okay. Now is the time for new and better things.” Motherhood is an amazing journey that I’d not trade for all the riches in the world. It is truly one of the greatest blessings we can receive.
  • Second, I’m letting go of the expectations I’d set for myself since my daughter was born. This isn’t easy. I’m a goal-oriented person. But I know that this frees me up to be happier in my current situation.
  • Third, I’m not giving up on the things I’d set out to do. This might sound like I’m still expecting of myself, but in all honesty, I’m not. I’m going with the flow. I’m letting life happen as it comes. Instead of berating myself for not practicing, let’s say, I’m realizing that taking that nap is exactly what I needed. I also know that I’ll eventually achieve the things I’ve started out to do…just perhaps not in the time frame I’d originally thought they’d be done in.
  • Fourth, I’m stripping away the extras in my life, focusing on what’s really important. So often, many things clutter our homes, our thoughts, and our time. Paring down helps shift focus back to the intangible things that matter most to us.

It may not sound like a lot, but then refocusing yourself in order to thrive doesn’t require a whole lifestyle change. It just requires setting priorities. Mine are my family and faith, my writing endeavors, and my teaching…in that order. It may seem like I’m short-changing myself on the potential of a star-shining career, but really, what can we take with us when we leave this world? Nothing, but we can leave behind a memory that is carried into the future with our children and I’m hoping that the one I leave will be full of happiness and love.

Besides, if my daughter is any indication of what’s in store for me these next 18-20 or so years, kids just make me laugh. I like laughing. I hope I laugh a lot!


InTune, doTERRA focus blend

InTune, doTERRA focus blend

This month, take 10% off InTune, doTERRA’s focus blend. Apply onto the temples and back of the neck, and wrists to help improve concentration, focus, and mental clarity.

The Product of the Month for those wellness advocates who achieve a product

OnGuard, doTERRA protective blend

OnGuard, doTERRA protective blend

volume total of 125 or more, is OnGuard, a protective blend that helps support healthy immune function which studies have proved reduce influenza replication up to 90%. 

Remember also that if you choose to order doTERRA products, you can save 20% when you sign up as a preferred member. It’s a one-time fee of $10, but the savings are well worth it. (Wellness advocates buy at wholesale pricing, or 25% discounted price.)

Whew! I hope you are beating the heat and dodging the crazy weather that some parts of the country are experiencing. In my neck of the woods, it’s hot–though I feel like it’s cooler than last year–and threatening with monsoons (’tis the season for them). We’ve had a few major flash floods already this month alone. 


This doesn’t mean that you can’t get out and be active, however. There are plenty of ways to do exercise at home. Body weight exercises that incorporate functional training are excellent ways to stay in shape and prevent injury from common, everyday movements. There are also plenty of at-home workout websites with relatively decent monthly fees for those looking to mix things up without a whole lot of equipment.


If you do work out at home, keep in mind the common hazards of doing so. Carpet is a major tripping hazard, as are shoelaces, toys, pets, and even kids. If your household is anything like mine, my daughter wants to be at the center of the action. This is why I do my workout during nap time! Did I mention, nap times are wonderful? You can get things finished (like blog posts, for instance ;))


Below are listed the articles and recipes that I’ve been squirreling away for you. I hope you enjoy them and find them useful in mixing up your regular regimen. 



Natural Dental Care

How to Make Soap

One Spice vs. 14 Drugs

Dark Chocolate and Good Gut Health

7 Reasons to Eat More Fat

Chakra Nutrition

Is Obesity Contagious?

The Real Reason People are Overweight

Habits Preventing Weight Loss

Why You Should Take Time to Meditate

The Mind-body Man

Best Biceps Exercises

Can You Train Upper and Lower Abs Separately?

The Problem with Lifting Too Little

Has HIIT Gotten Out of Hand?

Understanding/Preventing Common Running Injuries

Summer Boot Camp: Core, Legs, and Arms

5 Core Exercises without the Crunch

10 Moves for Men

TRX Full-body Blast Workout

Soccer-inspired Workout

6 Great Post-run Yoga Moves

Breast Cancer Survivors and Yoga

Benefits of Pilates

Teens and Stress

Stress and Exercise Habits



Apple Pie Overnight Oatmeal

Date-sweetened Granola

Garlic Scape Chickpea Omelette with Potato Salad

Celery, Fennel, and Green Apple Salad

Cancer-fighting Red Cabbage Salad

Baby Bok Choy Stoup

Asian-style Cancer-fighting Veggie Soup

Spicy Mushroom and Bok Choy Stir-fry

Toasted Beef Ravioli (Paleo)

Roasted Cauliflower and Chickpea Tacos

Paleo/Vegan Pizza Crust

Fail-proof Fruit Custard

Paleo Tiramasu, Brownies, and Condiments

Chocolate Zucchini Coconut Cake

6 Things You Didn’t Know about Watermelons (plus a recipe)

6 Great Pre-workout Snacks

5 Great Post-workout Snacks

Homemade Spinach Dip

How to Make Lemon Extract

I’m going to do my best to stay off my soapbox for this one, but there are a couple of things I’ve run across lately that have got me thinking that we, as people (as well as parents, for those of us who are), need to be careful in how we discuss mothering with, well, mothers.

The Examples

1. A car sticker: I’m a breastfeeding, cloth diapering, co-sleeping, babywearing kinda mama.

2. A woman posts a picture of her child sleeping in their car seat on a Facebook group asking for advice on how to keep the child’s head from flopping forward. Opinions ranged across the board.

3. Hashtags.

4. Parents from the previous generations.

The Stories

The first example comes from one of my many morning walks. I stumbled across this car sticker while enjoying the coolness of the early morning with my daughter. At first I thought, WOW! I need one of those! because I have strong opinions about the benefits of each of those topics. However, the longer I thought about it while walking, the more I disliked the ring the sticker had. It sounded snooty. No, that’s not what the mama who owned the car surely intended it to sound like, but I nonetheless felt that things like this help form rifts in the parenting community–and if you’ve not yet seen any of those blowups, you’re one lucky person! They get ugly. Fast.

Example two happened yesterday. As one who genuinely just wanted to help the mama, as most who posted, I put in my two cents. I’ve used the velcro strap covers to keep my own daughter’s head from bobbling around, with great results and NO threat to her safety (as I’m a stickler for ensuring the chest harness is lined with her armpits). However, I was immediately jumped on–shut down, if you will–by some other mama who said she as a child passenger safety tech (CPST), who immediately told me that I was doing it wrong and threatening my child’s life. I’m sorry to say, there’s nothing that pushes my hot button more than when someone just shuts me down. (I was nice enough to say “Thank you, I didn’t know,” and keep my mouth shut. Sadly, the debate is still raging–other mamas have offered similar advice to mine and have been likewise corrected by others who are CPST’s or who’ve done more reading on the topic.)

The Hastags idea came from a post I read just this morning. I actually really enjoyed Mandi’s thoughts on the subject and agree with her on quite a few things. My own thoughts, as they pertain to hashtags and parenting, stem from the numerous Facebook and Twitter posts of children who exhibit a certain “gender-prone” behavior at young ages while playing, which their parents brag about for one reason or another. I honestly don’t understand it at all, and it again causes unnecessary flareups that can get quite nasty. Everyone has their own opinions on gender roles and children, and that’s their own business (in my book), but why have we stopped letting kids just play without having to label it as one thing or another?

And, of course, everyone who becomes a parent inevitably runs into a difference of opinions with those who’ve parented before them. There are many stories I’ve read about and discussed with friends, including horrifying stories of people rushing over to mothers who babywear swearing that their child will fall off their backs and yanking at the baby–which is dangerous to the child’s safety and well being; arguments over cloth diapering and formula feeding; pediatricians who, not understanding different methods like Baby-Led Weaning, scoff at it and tell the parents to try something else rather than do the research and make an informed opinion. The list goes on. While I’m one to say that we’re a hearty race not prone to dying off, or else we would have done so long before now, I also believe that sometimes well-intentioned former parents ought to let us newbies find our own way (and not snort when we make mistakes). Some of the “new” ways (like those mentioned in the car sticker), which are actually quite old and time-tested, are not bad ways…they’re just different.

The Conclusion

Parenting is as dividing a topic as it is a blessing, and it can really stress new moms (and dads) out. They’re already stressed out enough trying to figure out who to change diapers and get their kids to eat enough food to keep gaining weight (my latest challenge). The last thing any current parent needs is to be harped on for the choices they’ve made.

So let me finish by saying this:

Each and every person’s situation is unique to their family. Each parent makes the choices they do based on their specific needs. Cloth diapering? Great! But a lot of people simply don’t feel like they have the time and energy to do it, and that’s okay. Want to use a pacifier right out of the hospital because it gives you a little break from breastfeeding? You’re not alone. You’re making the best decisions you can based on your circumstances. Freaking out about car safety? Why not become a CPST? And, just so you know, I’m grateful to the lady who informed me of the risks associated with aftermarket velco straps, though I wish she’d come across in a different manner. 

You, mama, are doing a good job! Don’t let anyone tell you differently. It’s hard being a parent, and while we might have past examples to help us along, our situation is still different. We’re still blind because, loving help from grandparents or not, it’s us doing the job this time and we’ve never done it before. Keep your chin up. You’re doing a good job.

Additional Resources

Car Seat Safety: Safe Kids WorldwideCar Seats for the Littles

Babywearing: Babywearing International, Inc., Facebook groups–Babywearing 101 and Everyday Babywearing

Baby Led Weaning: Baby Led Weaninga book my girlfriend recommended

Breastfeeding: La Leche League, International

More on cloth diapering

General Baby Advice: AAP, Healthy Children (part of AAP), APA, APS-SPR, Dr. Sears (an alternative perspective to child-rearing), PubMed

Pilates Principles

July 17, 2014



It’s been a while since I wrote about Pilates, but as it was my first venture into mind-body fitness and I promised myself I’d become an instructor in it, I thought I’d take the time to write about the basic principles that act as the foundation for Joseph Pilates’ method of “Contrology” which he based on a lifetime of study of movement and fitness. There have been a lot of studies coming out on the benefits of doing Pilates in the past year, ranging from improving sleep to quality of life. Before I launch into the explanations of the six principles (sometimes they vary a little depending on the school teaching them, but these are the main foundational ideas he wrote about), I want to talk about the powerhouse.


In Pilates, the powerhouse is considered your core. Not just your rectus abdominus, the superficial muscle that makes six- or eight-pack abs look good but actually can contribute to back pain when overworked, but the integrated system of muscles that supports your lower back and pelvic girdle. There are a lot of them because the pelvis is where the two halves of your body combine. Besides the rectus, which is focused upon least (in my opinion), the powerhouse includes:


  • The transverse abdominals
  • The internal and external obliques
  • The erector spinae and other back muscles
  • The hip flexors
  • The gluteals




Most of the focus is on the transverse abdominus, obliques, hip flexors, back muscles, and other supporting trunk muscles. Pilates believed–and science has since proved–that all movement originates in the core. When the mind-body link is established through practicing the Pilates principles which underline the method of Contrology, you’ll find that you have an enormous sense of understanding of what’s happening within your body as well as being able to control what your body is doing. It no longer acts of its own accord, but instead you become more mindfully aware of how you  move.


The principles are:


Concentration: perhaps the most important principle (again, in my opinion), it is absolutely necessary to stay focused on what you are doing throughout your practice, whether it be a 15-minute or hour-long workout. Concentration establishes the mind-body link, allowing for new neurological pathways to be established over time with repeating the exercises. It takes at least six seconds to begin establishing these new neurological pathways, and at least 1000 times repeated with an average of 10,000 times, equating roughly to 18 hours of practice for each exercise.


Centering: this principle states that all movement starts in the powerhouse, with the main working muscles being those of the deeper abdominals, back muscles, and glutes. From the powerhouse, each movement flows outward into the rest of the body, enhanced by correct form and anatomical alignment.




Precision: in addition to doing an exercise with full concentration and the activation of the powerhouse, Pilates asks the student to approach each exercise with goal. “Honor every movement,” said Pilates. Every exercise has a purpose, a way it will help build strength and the connection between mind and body. Therefore, each exercise should be done with the aim of achieving perfected repetitions, which is part of the reason most of them are performed in a low number of repetitions. It is vital that, as you practice your exercises, you continually scan your body and breath (coming up) to see if you are doing all six principles.


Breathing: not only do you need to perform exercises as well as possible, you must also breathe with them. The breath is integral to every exercise because it helps create a rhythm and flow with which to follow. It also makes the exercises easier, though it can take getting used to. Sri K. Pattabi Jois used to say to his students, “Incorrect breathing, pain coming.” So many people hold their breath when they work out, causing an increased thoracic pressure (and elevated blood pressure), veins popping out of their bodies, redness in the skin, faintness that might lead to nausea or fainting, etc. As a general rule, a student inhales through the nose on the preparation and exhales through the mouth to execute the movement.


Control: in order to prevent any injury from happening to the body, all exercises need to be done mindfully. A student needs to be in full control of every movement they execute, both in body and mind. (Again, coming back to the link between body-mind is very important in establishing those neurological pathways.) This idea is where Pilates got his “Contrology” term, or “The art of control.” When done without sudden, thoughtless, or haphazard movements (and distracted thoughts), Pilates is one of the safest exercise regimens out there.




Fluidity of movement: also called “flow,” this principle states that each exercise should have a smooth, graceful quality to it; additionally, transitions between each exercise should also flow together. With practice and time, any jerkiness, static rests, or fragmented movements will melt away into an effortless dance-like practice.


As with any exercise, particularly if you are new to it, it’s going to take some time to learn all of this. I highly recommend finding a qualified instructor under whom to study. As I tell my new students, who often look like deer in the headlights when they have to think about all of these things at once (and look a little worn out after class from having used their brains in new, unexpected ways), take things one step at a time. Master one principle at a time–make it the focus of a practice and as you begin to learn the movements, add more and more principles until you can concentrate (no pun intended!) on them all while flowing (hehe!) through all the exercises.

I stretched my brain to think of something to talk about this week besides the products of the month from doTERRA (below). Sometimes, it’s hard to come up with something each week. Then, I stumbled upon this challenge and thought I’d share it for you.



Simple, straightforward. Right? So often, we get caught up in the cyclical nature negative thinking and negative speaking can lead to. Stopping to think about what we’d like to say–how they can affect not only those around is but also ourselves–can lead to the start of cognitive restructuring and positive mood shifts.


Give it a try! See if you notice a difference :)


Here are this month’s doTERRA products of the month, plus a great opportunity for those seeking to start up selling essential oils to those in their own communities:


doTERRA Essential Skin Care Clear Skin Foaming Face Wash

SAVE 10% on doTERRA Essential Skin Care Clear Skin Foaming Face Wash! With amazing essential oils like rosewood to manage sebum levels, white willow bark for cell renewal, and black cumin seed with its antioxidants to help protect skin, this gentle cleanser is designed to rid your skin of impurities without stripping it of natural moisture for beautiful, clear skin. For more information on doTERRA’s skin care line, check out this PDF: EssentialSkinCare Foaming Face Wash.

doTERRA Serenity Essential Oil Blend

doTERRA Serenity Essential Oil Blend

This month’s oil of the month is Serenity Essential Oil Blend. I personally used this blend in final relaxation at the end of my yoga class last night, and the whole class really enjoyed its fragrance and calming benefits. Lavender, sweet marjoram, Roman chamomile, ylang ylang, sandalwood and vanilla bean all combine to create a wonderful blend that can bring about a sense of peace  and a good night’s rest. (A friend told me that if she doesn’t put it on her feet before she goes to bed, she has a very hard time falling asleep.)

As an added bonus, for those doTERRA wellness advocates who sell at least 125 product volume (PV) before the 15th of the month, you get a free bottle of Serenity! This has instantly become my favorite essential oil that I have tried thus far. I hope you take the opportunity to do so as well.

One additional note: For those interested in becoming doTERRA wellness advocates, if you enroll between July 1-31 with an order of 100 PV, you will receive another 50 product credits free. (Each item ordered is designated a product volume, PV, usually–with some exceptions–equaling the wholesale value of the item.)

Please note, I am a doTERRA wellness advocate (also known as an Independent Product Consultant, or IPC). I will benefit from any sales made through my website, but promise that I will do my best to bring accurate essential oils and product information to you. Please feel free to leave me any questions you may have and I will do my best to answer them in a timely fashion, and please check out my Facebook page, Joyous Living and Wellness, where I post not only about health and fitness but also the benefits of essential oils.


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