3 tips for the seasonal transition.

3 tips for the seasonal transition.


It’s  that time of year again to take a step back and enjoy reflecting on the summer!


How often do you find yourself moving nonstop, leaving behind your basic needs for self care, self reflection and self nourishment?

Its easy to forget how important it is to take break, not only from the longer days, but the activities, over stimulating adventures and also the complex ways of eating which most of us tend to indulge in.

Now is the time to integrate all the experiences from the summer and begin the shift towards deeper self nourishment! This can be done gradually and the steps may be small. The question is… 

Will you give yourself permission to take a dive into understanding your deeper needs?

It doesn’t take long. Committing to the following practices for one week will give you the much deserved time to sit back, relax, enjoy the change of the season and gain a deeper insight for your personal needs.

  • Giving your digestion a break is commonly overlooked and holds . Choosing to eat a mono diet or eating simple food like kitchari will assist you through this process. Allowing the energy typically used for digestion to be redirected and help facilitate the next two practices.


  • Taking the time to sit in silence and in a state of reflection. This will create the internal space to integrate the activities you participated in this summer, evaluate where you spend your energy, release what you no longer need and will help make room for the new potentials.


  • Keep a consistent yoga / movement practice that suits your daily needs. Practicing daily, even if it’s for ten or twenty minutes will bring you back into your body. Coming back to the body allows for deeper listening, sensing what we really need to stay nourished and functioning optimally.


As the seasons evolve and the energy of the senses are redirected from the dense, external to the subtler internal, we tap into a powerful time for reflecting on what you need to create and what you truly need to bring into your life.

On a foundational level adopting these practices will create a positive momentum to bring into the approaching holiday season, setting yourself up for a more easeful experience to enjoy the valuable time with loved ones.



This is the official announcement of my pilot program I have been working on over the past nine months while striving to become a Certified Yoga Health Coach.

Spiritual Reboot to Vibrant Health.

This is the first hence the name pilot program and its based on my own experience of becoming more aligned with the natural rhythms of the planet we live on.

Do you crave deeper sleep?
Do you desire to be more integrated in your body?
Do you crave healthier relationships to your family, friends and partner?

By identifying who you want to become, we will challenge old outdated habits, intentionally create new routines and compassionately deepen your relationship to your environment.

Over the course of 10 weeks, I will guide you through an exploration of the habits from the ancients, our ancestors and the cosmos.

If you are ready to join a dynamic group of individuals who are ready to make lasting changes aligned with who you want to become, fill out the form below.


We start October 26, 2017

Space is limited

Schedule a free 40 minute wellness evolution session

Habits for Vibrant Health 4

Habits for Vibrant Health 4


Unless you are living in a climate where plants don’t grow which is most likely not somewhere you would want to live anyways, they should be the foundation of any healthy diet.

Of course there is seasonality to specific plants and their availability which is the beauty behind including variety and eating local. However, today we have too many labels and restrictions of how one may or may not eat and its easy to loose focus of the simplicity of food and the purpose of it.

If its not understood fully then take it in now, what we eat ultimately becomes us.

Low quality food means low functioning cells and higher quality food gives the cells the information needed to hopefully do what they are meant to do. In this divine relationship the nutrients we consume are the building blocks of our physical bodies and inform the cells to perform certain functions. I am not a scientist or doctor but to me this is what signifies the connection from our inner environment to our outer environment and our current health.

Polyphenols are probably the most interesting component to plants which supply us with a source of energy efficiency. The antioxidant properties of  polyphenols may influence many things from the efficiency of our metabolism and production of energy to the rate of which our cells age.

Besides the nutrients found in plants we have a dense accumulation of vibrant energy where in Ayurveda, we call it prana.

Prana is understood as the life force energy flowing in and all around us and everything alive needs prana for survival. Plants take in this energy from the sun along with nutrients from the earth and end up creating a more condensed form of prana which directly inform our cells. Just remember freshness still matters, the shriveled discolored veggies in the back of the refrigerator will not have the same intensity of prana as the fresh and vibrantly colored produce.

Fiber is definitely lacking in the standard American diet and is essential for the food to move through the digestive system efficiently as well as providing food for the bacteria in the gut. Without proper fiber intake comes a slow internal destruction and a whole list of health issues.

Its wild to see people filling their gas tanks with premium grade fuel and then eating low quality food.

I see it as a lack of value for our bodies along with the environment, after all, we are inherently part of this environment and there is no way around it. Its time we accept this relationship we have with our inner and outer environment and focus on this amazing influence plant foods may have on our body, when we focus on quality, diversity and freshness of the food we eat we start to upgrade our life.

Habits for Vibrant Health 3

Habits for Vibrant Health 3

Rise and Shine

There are many reasons to wake up and get going in the morning so this is a focus on the connection to the unseen (but deeply felt) layers of ourselves and the reasons for awakening with intention. Right away if you have not read the previous two blogs on this adventure into the lifestyle habits from Ayurveda then start here with Habits for Vibrant Health and then Habits for Vibrant Health 2 as these practices are all interconnected and introduced in an intentional order.

So from the previous two posts we now know the important connection of eating a lighter and earlier dinner to reach deeper states of sleep so we can wake in the morning feeling rested and ready to shine. The morning is a very influential time with a quality containing many potentials for the direction of the day, this idea leads to the power of waking up with an intention or miracle mindset!

Have you noticed the difference of how you feel later in the day from when waking up and directly jumping into a reaction mode rather than taking the time to enjoy the intricate details and subtle qualities the morning contains? Just as we begin to wake up our mind is coming back from dream land and in an expanded state, this state when we use it for our benefit is fertile ground for planting new intentions and inviting new perspectives. Starting the day with this template sets the trajectory and opens the perspective to the larger happenings of the world around us. But this is just one of the many pieces to this puzzle.

So we have a variety of channels flowing in the body ranging from the subtle at the top of the body to the gross at the lower end of the body. The morning is a time when the energy is already at the top, especially upon waking and is needed to move in a downward and grounding way. Doing this creates a stronger foundation and brings us deeper into our body so we can face the days challenges and respond to those challenges with more integrity.

Movement in the morning should be a non-negotiable for everybody since it opens up the body stimulating the channels from the subtle to the gross. Movement combined with deeper breathing opens up specific channels, clears the mind making room to create a brand new experience and brings in the potential for how we want to experience the day. When these channels are clear it becomes easier to hit the rest button, easier to let go of yesterdays challenges and easier to invite the day with a clear mind and clear body.

The food we ate yesterday affects us on many levels beyond just the physical and cellular structure of our body. From how it was prepared to our mental and emotional state while eating, these subtle details affect how we feel which is just one part of why we need to fully eliminate yesterdays food clearing the larger channels making room for the subtler channels and the new days’ experiences.

As I dove deeper into these habits I began to identify what was preventing me from growing into my next phase, preventing me from living my values and appreciating how good it feels to thrive. For myself, starting the day in a constructive way comes down to a few easy steps I have adopted and integrated to create a strategic routine. I start with the usual oral hygiene, drinking water and without hesitation I start moving. Whether its jumping jacks, sun salutations or foam rolling I open up the body with movement and intentional breathing.  I find it much easier to sit, listen and focus on an intention for the day and to invite the miracle mindset after moving and getting the channels flowing.

Habits for Vibrant Health 2

Habits for Vibrant Health 2

Circadian cycles and importance of sleep.

What did humans do in the evening before email, smart phones and television? How often do we completely honor our need for rest? How often do you wake up in the morning feeling ready to go fully charged? I know I have found myself many times headed to my bed when twenty minutes later I notice I was mindlessly scrolling through social media with a tense face and strained eyes wondering why I have a difficult time falling asleep. It can feel rewarding to relax in front of a screen before bed watching a movie or tv show however doing this too often may not be the wisest choice to set up for the deep rest we truly need.

The purpose of this is to create balance and come back to the basic circadian rhythms of the planet we live on. Through consciously making micro adjustments to our routines we can reconnect to this circadian cycle setting ourselves up to truly experience deep restful sleep. But its not just about going to bed earlier, it includes taking the time to settle in and enjoy the evening. Disconnecting from the to do lists which aren’t going anywhere, disconnecting from work and using healthy boundaries for ourselves to fully tune in and feel where we need attention and how to fulfill it.

Sometimes we do need to shake things up a bit and when we have established healthy routines and functional boundaries, facilitating our wild side can be much more fulfilling than regular indulging, with this in mind recovery from allowing the wild side out tends to smooth out more quickly. And of course sometimes we need more sleep than others and which simple body awareness practices can do wonders to notice when the longer nights of rest or sleeping in with no agenda are needed.

One of the key points to creating a healthy bedtime routine is the earlier and lighter dinner practice from my previous blog Habits for Vibrant Health. It does take some time to adjust to the new lighter feeling in the body, especially if you are used to the feeling of eating a very filling and heavy dinner as I was or topping it off with dessert. And thats where I began to notice the merging of these habits and how they all depend on each other as whole to create optimal states into feeling great.

Listen to your body, understand the signs that show fatigue, stress, overwhelm and don’t just push it aside. Understanding the signs is a great way to reflect on how our jobs, relationships and everyday situations are affecting us and to see where we can use some extra attention. The goal is creating an easier experience, keeping overwhelm, anxiety and stress levels to a minimum especially in the evening.

At some point in recent history there was the transition to watching television during dinner time and before bed, but is this helping us restore energy or depleting energy and raising stress through redirecting our attention. What are the obstacles preventing me from creating a healthy bedtime routine? What is something kind and settling I can do for myself before bed? I invite you to ask these questions next time you head for the couch with the remote in hand.

Rather than burning the candle at both ends take some time to direct the focus inward, listening to the needs of our bodies, rebuilding the energy reserves and setting ourselves up for the next day. Find what is most relaxing and recharging for you and schedule it in for the end of the day after dinner. Turn down the lights, light some candles, its ok to not be reachable by the outside world for a few hours.

If you are interested in learning more about how to create recipes for deep restful sleep fill out the form below to sign up for a FREE 40 minute personal wellness evolution workshop with me. 




Habits for Vibrant Health

Habits for Vibrant Health


This is about understanding our bodies digestion through the lens of Ayurveda. It s such a fundamental process which when out of sync has the potential to cause many levels of dis-ease through our lives and on the opposite, when its working properly it has the potential to create a more easeful experience. From bloating, post eating abdominal pain, lethargy, constipation, mood swings, and all the other complications associated with slow bowels, digestion and ability to break down food is a massively impactful subject to master.

It was when I learned about the relation our digestion has to the rhythms of the rising and setting sun each day that the basics of this sister science to yoga started making sense. This is the first of a series of explanations and aha moments I’ve had since adopting ten fundamental habits from Ayurveda and began noticing the changes.

Agni to a degree is understood as the digestive fire in our belly, think of the burning hunger you feel when you haven’t had any food in some time that is the Agni. However Agni is not limited to that of digesting the physical food we eat but it also includes the assimilation of our daily experiences, emotions and cellular communication among others. So with this understanding there are very simple things to do which help build the strength of the digestive fire as are many which put out the fire keeping our digestion down and slow moving.

First is timing and frequency of stuffing our face and with the abundance of food in our culture we can see the rise of disease from not only poor food choices but also never giving our bodies a break. So back to the sun rising and setting and begin to get a sense of the midday sun shining its strong warmth upon you. This midday sunshine when its at its highest is also the time of day when our digestive fire peaks, and just as the sun does our Agni looses intensity as the day progresses. The basic idea behind this relationship is that of consuming the hardest to digest foods during the midday meal or lunch and having something light for diner so our body can enter deeper states of sleep.

Just as the ancient practices conclude, modern studies have shown humans having spikes in bile production which we use for breaking down and assimilating food and just as the traditions follow, the bile peaks around 1pm and then another less intense spike in the evening before levels fall during the night. This makes sense when we align the understanding of circadian rhythms to humans beings and reflect how in sync we are to the this natural cycle.

The most personally impactful discipline to this practice of eating a lighter diner and a more traditional supper is meal spacing and not to constantly snack between meal time. It sounds a bit strict but think of smothering a fire constantly throughout the day as you wonder why it is always struggling to catch back up. The same thing goes for our Agni in the belly, if we are snacking between meals we never give the digestive juices time to build up strength.

So how I would summarize this practice of meal spacing is to relate to the modern approach of intermittent fasting or as some of the science / bio-nerds ( myself included) would call it, cyclical ketosis. Its when our energy sources are cycling between fat and glucose where on one level we enter a much different perspective on life. This can happen dramatically when we are in the fat burning mode as we burn up the toxins we have accumulated through our daily life and store in the adipose tissue. Think of burning through this tissue as breaking old patterns, beliefs and ways of approaching our daily existence.

Remember to enjoy the new ideas you adopt in your life and that changing old patterns are not always easy but when we approach the situation as a child would with curiosity and take the small steps on a new path it lessens the pressure and deepens the reward.

Summer Tips

Summer Tips

Cultivating seasonal awareness and understanding how it responds in your body is a great way to thrive all year long. If you are in the northern hemisphere its summer which means cherries, melons, peaches, cucumber and many other fresh fruits are great ways to stay cool and hydrated in the warm sun.

Its easy to become dehydrated very quickly especially when sunshine is combined with hard to digest foods. Its not difficult to drink water although many of us are chronically dehydrated due not meeting the amount of what we really need. This combined with food containing little to no water content leaves us even more thirsty.  Thirst comes in many cravings and sensations and with a disconnection from our bodies its challenging to translate whether the hunger we feel is really that or our cells craving water.

From the many potential reasons for dehydration I like these simple ways to stay hydrated feeling light and energized.

  1. Eat a majority of whole foods. Raw or lightly cooked vegetables and think of adding cooling herbs such as mint, dill and fennel.

  2. If you will be out in the sun for long periods of time, drink more water than you think you may need. To keep it interesting think of adding a few slices of fresh fruit to your water bottle.

  3. Rather than reaching for the tortilla chips or other dehydrated snacks, allow yourself to indulge in the fresh seasonal fruits and vegetables. Don’t forget to take the time to relax in the shade and just be!



Community Circle

Community Circle


Trilogy Community Circle

Have you ever wondered if someone else has had a similar experience in their yoga practice? Have you ever had a question during your yoga practice and not had the chance to ask? This Community circle will be the safe space to invite these questions. Together we will be co creating a dynamic group to explore topics, inviting Q & A , and most importantly having fun.

There is so much more to our yoga practice once we leave our mat. For the new practitioner or the experienced teacher, everyone has questions and will benefit from sharing their experiences. By sharing or even just listening to others, we allow the practice to integrate and we set the stage for the next step in our spiritual evolution.

Connection and community are so vital for our health and wellbeing and science is showing how we evolve faster when we are part of a group. The Community Circle will open with a short grounding meditation followed by brief theme description and discussion leading up to sharing and open Q & A.

For more details check out Trilogy Sanctuary