Fitness Friday, lifestyle, yoga

Fitness Friday – Full Moon Yoga Flow

Today marks the Full Moon and Lunar Eclipse in Pisces. During this time, you might feel more creative, intuitive and soulful.  The full moon is the perfect time for celebration and also letting go of things that did not work in the past.  Releasing any attachments along the way.  Here is a quick Full Moon Yoga Flow you can do to spark your inner creativity.  Enjoy and Happy Full Moon!


 Start with

3 Sun Salutation A’s

2 Sun Salutation B’s

Flow One

(start with right leg forward)

Crescent Lunge with heart opener

Humble Crescent Lunge

Warrior Two

Extended Side Angle

Skandasana to Back

-Vinyasa to other side

Flow Two

Kneeling Crescent Lunge with heart opener

Standing Split

Balancing Half Moon

Reverse Warrior


-Vinyasa to other side


Wheel x 3

Legs up the wall





Face Your Fears Like a Kid

fullsizerenderLike many of you are familiar with, this week was the start of a new school year. I was lucky enough to be able to get my 6 year old niece ready for her first day of 2nd grade.  Like all new beginnings, she was nervous.

She normally isn’t the nervous type; she’ll walk up to any kid and ask to play, she’ll dance ballet and tap in front of a hundred people and she’ll even tell adults to face their fears and congratulate them when they do. So it was weird to see her nervous about starting school.

Secretly, I was watching her and learning from her. I noticed these three main steps and even used them this week when I was faced with a situation that I was extremely nervous about.

Step One: Zone Out.  She knew the bus came at 8:00, so for the downtime we had in the morning she didn’t want to talk to me or do anything except zone out.  She watched tv and kept her mind off of what she was nervous about.

Step Two: Tell your peers you are nervous.  We walked to the bus stop and shortly after saying hi to the friends she knew, she giggled and told them she was nervous.  I’m pretty sure they all sighed with relief knowing that they were all nervous and in it together.

Step Three: Go for it. When the bus came, she didn’t even say goodbye to me, she just ran right up to the opened doors.  No delaying the inevitable, she just went for it and didn’t look back (until of course I called her name to take her picture).

She taught me that sometimes we need to take things back to nature. Back to when we were a kid and did things the way we felt like they needed to be done and not the way society has taught us.

Get back to your inner child and do what feels natural to you.


lifestyle, Lifting, yoga

You can do anything for 1 minute.

Today’s post is short and sweet. But also extremely powerful.

It’s a simple mantra to use when you’re doing anything that is a struggle. Anything you just want to give up on.

I can do anything for 5 breaths.

I can do anything for 30 Minutes.

I can do anything for an hour.

For me it started with yoga. I would be in warrior two and the burn would start to set in.  Most of the time you are only in a pose for about 5 breaths. So I started telling myself, I can do anything for 5 breaths.  It’s only 5 breaths.  That is nothing in a lifetime.  Just 5 breaths.

Then it transitioned to lifting. I can do anything for 15 reps.  It’s only 15 reps.

Then cardio. I can do anything for 30 minutes.  What’s 30 minutes in a lifetime.  Nothing.  I can do 30 minutes.

It’s a simple mindset change. A way of seeing the bigger picture.  What’s 5 breaths?  What’s 30 Minutes?  What’s an hour compared to a lifetime?  Nothing.

So next time you find yourself struggling on your mat, in the gym, at an interview, giving a presentation, remind yourself it’s just a tiny spec of your life. It’s just 1 minute. You can do anything for 1 minute.



lifestyle, Lifting, yoga

What Would a Pro Do?


You know that feeling when it’s 5:30, you just got done work, your exhausted, beat, dead tired. The only thing you want to do is go home.  But you are supposed to go to the gym/yoga/insert your activity here.  And in an instant you must decide to push through and go, or to give in and go home.

It’s only an instant. A moment.

Because once you make up your mind to go home it’s over, there is no turning back from there. You won’t ask yourself again what you should do because going home is the easy thing to do.  But you’ll never get to where you want to be by going home.

The moment I decided to switch how I responded to that question, it completely changed how I looked at going to the gym & yoga. Now, when I ask myself do I go to the gym or do I go home, it’s a no brainer.  As soon as the “I don’t feel like going to the gym” pops into my head, I ask myself “what would a pro do?”.   Would a professional athlete go home or go to the gym? Obviously they would go to the gym. They would get it done.  It’s not just a workout, it’s training.  Because their long term goal is far more important than spending extra time on the couch watching The Bachelor.  I don’t go to the gym to work out, I go to the gym to train.  I don’t go to yoga just take a yoga class and get on with my day, I go to specific yoga classes with specific yoga teachers that will provide me with yoga training.

It might seem weird at first to compare yourself to a professional athlete but step into that role. Think and act like a professional to get professional results.

And honestly, you will feel so much better and more energized after you go to the gym/yoga anyway.

In short, next time you are deciding what to do, step into the question as a professional, remember your long term goals and get it done.

lifestyle, Recipes, yoga

Protein Truffles Recipe

One of my favorite things to do is open my fridge or pantry, see what I have and try to come up with a new recipe.  This weekend I had some down time so I did just that and made these really easy and healthy Protein Truffles. The perfect on the go snack!

Protein Truffles

This recipe is for about 5 servings and each serving packs 12 grams of protein and is a great source of potassium, calcium, fiber and iron.


  • 10oz Pitted Dates
  • 2 Scoops Protein Powder (I used Dymatize ISO 100)
  • 1/8 Cup of Old Fashioned Oats
  • 1T Local Honey
  • 1t Vanilla Extract
  • 1/2t Cinnamon (or to taste)
  • 1oz Good quality chocolate chips
  • Water

Combine all ingredients in a food processor, add tiny amounts of water to desired consistency. Should be very sticky.  Once all combined, roll into balls, about 1-2 Tablespoons each and should make roughly 15 balls.  Feel free to sprinkle goji berries or seeds on top, I had pumpkin seeds so I put some on top.  Put in freezer for an hour and enjoy! Keep in freezer and take out right before you eat them.  They won’t get frozen hard, they will stay a perfect chewy consistency.




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