I haven’t been on hardly at all lately. I’ve been caught between three giants that are taking all of my time:

  1. My family, because that’s just where it’s at :)
  2. Getting ready to move to MI in December–this is fast approaching!
  3. National Novel Writing Month because it’s awesome!

I suppose I should add Jamberry onto that list. It is taking my evenings and I’m having SO MUCH FUN doing it! I cannot get enough of this product or the company, and am so glad I signed up! Have questions? Ask me, please!

But on to the real reason I’m writing! I’m trying to play catch up this morning, so I’m going to leave you with all the links and articles I’ve collected over the past few months. I really need to share them with you and get them out of my mail box! Because I have so many, I’m going to share them in three installments. This is the first! Enjoy and please feel free to contact me! I’d love to connect.


Are You Wearing the Right Shoes?

What are the Benefits to Fasted-State Cardio?

Build Your Biceps Workout

Turkish Get Up

Improve Wrist Mobility

TRX Plank Variations for a Stronger Core

Pilates/PNF for Improved Balance?

15 Yoga Poses that Improve Balance

16 Poses for a Strong and Stable Core

A Yoga Practice that Won’t Bear Weight on Hands/Knees

5 Lessons Yoga Taught Me About Failure

But I Thought All Yoga Was Therapeutic

How to Incorporate Pumpkin Into Your Diet

Food Swaps for Increased Energy

The Encyclopedia of Chicken Stock

5 Ways Einkorn is Different From Wheat

Emerging Male Eating Disorder Tied to Supplement Use

Free Radicals: Antioxidants and Exercise

Using Essential Oils for Kids–What is Safe?

Choosing a Carrier Oil to Enhance EO Therapeutic Properties

Tisserand Institute Special Report: Undiluted Truth: Cinnamon Oil

Argan-Avocado Soap-free Face Wash

How Well Does Before School Exercise “Build Our Kids’ Success”?

Regular Exercise before Pregnancy Key to Minimizing Common Pregnancy Pains


Pumpkin Baked Oatmeal

3 Vegetarian Recipes to Try

Chop Fall Salad

Paleo Chicken Tenders

Oatmeal Pumpkin Chocolate Chip Cookies

Pumpkin Maple Cookies

Autoimmune Protocol Pumpkin Pie Spice Blend

It’s that time again. It’s the time when life carries you away with business. The holidays are upon us, and while that means good food and great times, it can also mean unnecessary stress and anxiety from to-do lists that are too long. And that means longer nights and shorter tempers, which is no fun during the holidays.

My biggest tip to get through the holidays in a more patient, relaxed manner is to say no. I find this incredibly difficult. I want to do everything, to help everyone, and so forth…but I simply can’t. There aren’t enough Me’s in this world. There is only one, and while I’d like a few extra arms and bodies now and again, I can only do so much. Since becoming a mom, I’ve learned the value of saying no to other commitments. The secret is to know what is more important to you and sticking to your priorities.

And if you have to say yes but find yourself overwhelmed, don’t be afraid to ask for help! You don’t have to do everything! Give some of the responsibility to others and–this is the hard part–don’t interfere with how they go about discharging it. Their way may be better, and it gives you that much needed break and reduces your stress load.

Which means that you might also need to simplify your plans. There’s nothing wrong with doing so. Try not to go to so many places for Christmas. Make a simpler menu for Thanksgiving dinner. Invite fewer people. Attend only one holiday party. Leave some space in your calendar to simply have an off day every week where you don’t have to do anything but recharge and rest and even read that book you’ve been meaning to read/finish!

My last suggestion is to simply take a few minutes for yourself every day. I think mornings are best, but some people aren’t morning people. Do it at the time you know will work best with your schedule…but DO IT. Go to the gym, do a workout at home, breathe deeply for five minutes, write down your thoughts from the day in a diary, turn off all electronics and go for a walk with your dog, watch the sun rise/set–do whatever makes you happiest and gives you that “me time.” You, and those you love, will thank you for it.

In the end, recognizing your limitations is healthy. It brings you closer to understanding yourself, and enables you to build relationships with others in a trusting and wholesome way. It keeps you from stretching yourself too thin. It makes the holidays pleasanter because you can focus on what really matters in this life. And life is too short for regrets that could have been simply avoided by saying no.

A Brief Update!

October 1, 2015

I owe you the articles and recipes I’ve collected this past month, but we’ve had some unexpected events happen in our lives that have made things a bit chaotic around this place. For one, we learned that my husband won’t be promoted and so we’re having to follow some other plans that we’ve had in place in case of this happening. And things are really falling into place for us! It’s exciting but at the same time nerve-wracking. The military has been our life for 11 years (13 for my husband) and now it’s all changing. There are so many things to be grateful for, to be sure, but I’d like to share that with you in more detail and tonight I don’t have the time. We leave for our whirlwind trip in 12 hours!

Wishing you all the best until I get back in 10 days’ time!

I cannot take credit for this idea. I heard about it when I attended Mommy Con last fall, but I think it’s a terrific idea. If you are looking to reduce the amount of sweets your children are eating during Halloween–which begins the holiday sweets-eating frenzy that happens from October through the new year–then try the Switch Witch.

Here’s how this idea works:

  • Go Trick or Treating!
  • Somehow pry the candy out of your children’s little hands.
  • Tell them about how the Switch Witch will be bringing them an extra special Halloween treat that they will receive the next morning.
  • Give them this gift wrapped up all pretty!
  • Take the hidden candy and donate it…but make sure it goes out of your house.

Some people might think that taking a child’s candy away is a bit extreme, but let’s be realistic. Our kids come into contact with far too much sugar on any given day. They don’t need the sugary drug that is handed out to them on Halloween any more than we do. Sugar is well-known for altering brain chemicals. It is more addicting than heroin. Therefore, why not start a healthier tradition that not only removes most or all of the over-abundance of candy from the premises, but also encourages your children to learn or read or do something amazing (whatever that gift you give might be)?

Do you have a favorite alternative to Halloween candy? I’d love to hear about it!

Yoga pants have recently come under fire, even so far as there being proposed laws against them, and not without reason. Sometimes, these pants aren’t flattering. And I don’t mean to your body shape. As a mind-body fitness instructor, one of the things we’re supposed to do is monitor clothing so that it doesn’t distract others from their workouts.

Don’t get me wrong. We’re not apparel policemen. However, if we see that a certain item might not be comfortable or be too revealing, it’s up to us to say something. And that makes for very awkward conversations. People are already self-conscious enough these days. I hate to be the one to have to say, “Hey, hun, you need to wear different bottoms next time.”

Let me stop and say right now that I love yoga pants. I find them very comfortable. They’ve kept me clothed through two pregnancies. They are a staple of my fitness wardrobe.

So why do I bring it up? Because I don’t want to have to have this conversation EVER. I’ve been fortunate in my teaching career to only have run across one or two students who have pants that are see-through. One was fairly recently, and I didn’t get a chance to let her know about them either.

But what really prompted this post was a recent conversation with another student who went yoga pants shopping. She said that she couldn’t find anything because every time she pressed on the fabric with her hand, she could see it. It was frustrating. She was asking me for brand recommendations.

I recommended trying them on.

Let’s face it. Like anything else, there’s an industry that surrounds yoga and Pilates clothing. That means money. You don’t have to spend it though. The general recommendation is that you are comfortable and that your clothes be a little loose to provide room for movement but not too loose to get in the way. A lot of serious yoga practitioners wear tank tops and shorts rather than pants because skin tracts better on skin than on cloth, enabling you to more easily hold poses. A lot of serious Pilates practitioners do likewise because there’s less fabric to get in the way of the continuous fluid movements and therefore fewer distractions from your exercises.

I say wear what is most comfortable for you. Wear layers to class. You never know when you’ll get chilled, particularly as you wind down at the end of class. Go up a size in yoga pants if you aren’t sure the size you try on meets your criteria for a good fit. Try a different brand even. Go long or go short. There’s no one rule except, perhaps, this: next time you try on pants at a store, bend over in front of the mirror. See what the fabric does on your body. Go from there.

That way there are no more awkward conversations about your clothing.

Saying No Is Healthy

September 3, 2015

I hate saying No. I’m an overachiever. I want to do everything. But sometimes you’ve got to step back from an overly-packed schedule and tell someone you’re sorry but you can’t do it.

I mean, I say NO to my toddler all the time! HAHA! Why shouldn’t I say it to someone else?

Let’s face it, Our time is precious…and sometimes we need it for ourselves. To take a few minutes of peace and quiet. To indulge in our writing. To cook, clean, or do mundane tasks. To read. To do whatever it is on our lists.

I had to say no to something I really enjoy doing. I had to take a step back, reevaluate my priorities, find out where I could fit in more Me Time. I don’t like saying no. I like to keep to commitments when I make them. But this one wasn’t all-binding. I could change my mind at any given time, and since I’ve been slightly crazy with my schedule in August, I wanted to reduce my workload on one day a week. That, for me, is Fridays! I’ve got little to give by Friday. So that commitment had to go.

And I’m glad it’s gone.

In addition, saying no means you’ve stood up for yourself. You’ve taken note of your needs, you’ve been assertive, and that is healthy! Knowing where your boundaries lie is important to reducing anxiety, fatigue, sleeplessness, eating disorders and overweight and obesity, and a whole slew of other diseases and illnesses! When you learn to say no, you’re taking care of you!

Don’t be afraid to say no! Do it whenever you need to, and don’t let anyone else make you feel back for doing so! If they try, they really don’t value you, or your time, and that really is a no-no!

I’ve had one of those weeks. The ones that drag you through the mud. In fact, today I’ve rather felt a little like mud. But that’s okay! Days like this can get you down but you don’t have to let them! One of the most valuable lessons I have learned is the power of positive thinking! It’s as simple as recognizing a negative thought, acknowledging it, and replacing it with something positive. It’s not always easy, but it is important! I hope you’ll give it a try. In the meantime, enjoy these articles and recipes!


8 Hormones Involved in Exercise

Concurrent Training Can Jeopardize Strength Gains

The Effects of Alcohol on Muscle Gains

How to Dead Lift

Steady State vs. Interval Training

4 Moves to Help You Master the Pull Up

6 Effective Squat Variations You Need to Try

Heart-pumping Plyometrics Workout

Upper Body Explosive Training Workout

10-minute Core Workout

10-minute Glutes Workout

What You Don’t Know about Food Labeling Could Undermine Your Health

Post-workout Tips

15 Ways to be Kind to Your Adrenals

Citrus Oils and Breast Health

About Carrier Oils


Zucchini Bread Baked Oatmeal

Cinnamon Oatmeal Pancakes

Chocolate Chip Zucchini Pancakes (vegan)

Caprese Avocado Toast

Greek Tacos

Grilled Polenta Rounds with Black Bean & Avocado Salsa

Chocolate Chip Blueberry Bars (w/flourless option)

Pineapple Mango Sorbet

Almond Biscotti (gluten-free)

Pie Crust (gluten-free)

The Benefits of Matcha Tea

August 13, 2015

After I had my first daughter, we did her baby shower in a tea shop. The owner is one of the few tea masters in the USA, and she expounded upon the benefits of quality Matcha tea, a powdered green tea that one whisks into a frothy hot drink…or mix it in with some lemonade or your favorite quick bread. The uses of it are endless. An avid tea drinker, I was fascinated. As a writer, I’d done some research on tea but had not come across much on matcha.

Found on Flickr. All rights reserved to the artist.

Found on Flickr. All rights reserved to the artist.

Lately, people have been expounding upon all its benefits. There are reports that it fights cancer, burns more fat and calories, and may even have anti-aging properties. The tea master’s favorite reason to use matcha was boosting energy, something I definitely noticed when I was taking it regularly.

Matcha has become a trend of late, something that may or may not be a good thing. (I never do like trends when it comes to foods because they tend to be fads rather than real lifestyle behavioral changes.) While I hope that more studies will come out on matcha, I still suggest drinking it in its most natural state: in hot water. Some people think it tastes like grass, but to me good quality matcha has a sweet, smooth, even velvety flavor that is uniquely its own. The tea master told me to make matcha by doing the following:

  • Mix 1/4-1/2 tsp. matcha powder in 1/2 c. hot (not boiling) water
  • Whisk until frothy

It’s that simple. You want to buy ceremonial-grade matcha green tea whenever possible. This means paying a little more. A lot of store matchas are cheaper and that means they’re bitter and inferior in quality. The Tea Lady Boutique is the tea master’s online store and a great place to get good matcha (I’ve tried and like it) and I’m looking forward to doing an update about Steeped Tea‘s matcha. Both are ceremonial-grade, which means you’ll pay around $30+ for a package. Keep an eye out for the update!

Wow! I totally forgot it was the last week of the month last week, and so forgot to post these! Here are some awesome articles and recipes! Enjoy and stay cool!


A Girl’s Guide to Weight Training

6 Benefits of Using Weightlifting Machines

The Science of Suspension Exercise

7 Squat Variations

Master the Push Up

Summer-inspired Core Circuit

3 Exercises to Do Instead of Burpees

3 Arm Balance Secrets

4 Ways to Avoid Yoga Injuries

Hip Anatomy: Build Stability

The Science of Breathing

Fuzzy Thinking?

Should You Go Grain-free?

Women, Alcohol, and the Snack Attack

35 Homemade Spice Mixes

Natural Sunburn Relief


Coconut Raspberry Bread

Cucumber, Chickpea, and Pita Salad

Fried Rice Recipe (with Cauliflower option)

Grilled Steak Fajitas

Indian Street “Burger”

Zucchini Cake

Peach Almond Crisp

Homemade Chocolate Pudding Pie (No Tofu)

No Bake Dark Chocolate Almond Cookies

Vegan Chocolate Ice Cream

5 Green Smoothie Recipes

I’m going to keep this post very short because the article to Using Essential Oils Safely’s all about hydrosols is extremely detailed…and therefore extremely long. In short, a hydrosol is the steam that collects while an essential oil is undergoing distillation. It is gentle and very safe for young children and even babies!

But enough from me. Here’s the article!

Looking for good, organic hydrosols? One place I know of currently that sells them for a decent price is Plant Therapy. That isn’t to say that there aren’t other companies out there who sell them. It’s just the one that I’ve seen most often discussed when referring to hydrosols. I believe Aromahead Institute also has recommendations. And there’s Mountain Rose Herbs. As usual, always do your research before investing!


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