My life is so full, abundant because my faith in universal flow is so extraordinary. You see I was taught this at a very young age growing up in a small surfing village in San Clemente, CA. My parents and others around me were all simi-hippies with a “go with the flow” lifestyle. We grew up on the beach, raised in a pack of kids from all ages in the “hood” and no real need to worry about strangers or locked doors. We knew everyone and everyone lived as tribe. So you see today I continue this lifestyle in a very different environment in Tampa, FL. I am a bit of an outcast with a polarizing personality very much like those we read about and fantasize about. I follow my heart and soul, living outside the lines and confines of my surroundings. Here is a sample of my life in just a 4 day trip alone and away on the island of Vieques, Puerto Rico. Inspired by the works of Anais Nin and my mother who lived beyond others dreams.

 

I was a mess, burnt out and ready to kill someone 7 days before I left Tampa. Working my ass off literally, not getting enough rest or eating enough to keep up with the energy put out, I decided to get off the grid and go with the flow.  As Anais Nin said, “You cannot save people, you can only love them.” I chose Vieques to heal and restore back to my natural loving and compassionate state.

 

You know, I didn’t tell anyone I was going away until a few days before I left. Why? Well aren’t you asking? I didn’t want to have to explain myself, you see why should any of us have explain why we need reprieve and “alone time”. It is usually the other person who is uncomfortable with such a state and pro-jects this on to others. In fact, I have been traveling alone like this for 10 years all over the world. I come from generations of pioneers and women who did this very same thing. In fact my great grandmother took off to sail the world at 80 years old alone! She came back with the captain of the cruise ship and had him over for dinner at my grand parents home upon surprise. My gene’s love to make friends all over the place, its our thing.

 

I arrive on the island and to my surprise because I had no expectations nor did I do any research, the W Retreat hotel took care of me and the rest of my desires. Greeted with fresh fruit juice and a cool towel, I checked in to this amazing open air bohemian style building as the ocean breeze swept over my skin and through my hair. I finally felt I could breathe again.

My room was just perfect, almost like the decor in my home. I felt at home. I unpacked like I always do and decorated my room with all the beautiful bohemian style clothes I brought, hanging them all over the walls on fancy nobs to inspire me. I was on a mission to be adorned by myself, my love for dressing, make up and perfumes, oils all over my body and the beauty of being a woman. To love myself just as I am in all the shades of color.

 

It took me a day or so to unwind from my bustling life back home but very soon I “dropped in” with help from staff and the gorgeous surroundings of the hotel and island. I went into flow state and fell in love with life all over again. There was no sense of time, no schedule, no one to ask what they wanted to do and no one waiting on me to go “do”. No kitchen to clean. Room service! No cell service in certain area’s. No bother with stimuli. It was just me and the ocean breeze.

 

In these 4 days I felt held by the earth and her richness, the ocean and its expansiveness and volcanic vibration that pulsated through my body.  I was able to tap back into my yoga, MY YOGA, the sensual, fluid movements of Sahaja (fluid states in Sanskrit) and Shakti (the ecstatic lover). My art was alive again, writing poetry, stories and making video’s and photography to express how I feel inside. I was let loose out of my cage and free to be me with abandon, total abandon moving, writhing and sensually coming back to my intimate and very vulnerable self. I shed tears of joy, pain, and all the mixed emotions in between. There was no one there to ask me what’s wrong, how can they fix it or fade it?! I had to go through all these senses in a cocoon like state in order to come out a butterfly.

 

What I learned again is I must disconnect to connect. To unplug and reconnect with my senses. That “wherever you go there you are”. You will meet the same people and find your state of being if you just go with the flow. And I met some incredible people! To connect with people in real life not just on social media and internet. To touch another heart and hear their story unabridged and share my own.  

 

My passion is to inspire all those who seek the emergence of their strength, dharma, and power to live authentically from the inside out.

 


 

The Philosophy Behind MOVE

Our bodies are amazing machines. They are designed to be able to move in all directions, to defend against the unexpected, and to be able to contract force. In addition to all of the work, our body is also designed for rewarding experiences- to be intimate, to express feelings and to sleep for extended periods of time.

In todays’ fast-paced society, it appears to me that we have created a habit of separating our bodies from our minds and spirits, inevitably creating dis-ease and imbalance. Working with my clients and even in myself, I witness breakdowns from the defeats of these imbalances. I feel that we need to get back to making the mind-body connection in order to get real and see real change.

If you want to see real change, it has to start with you. No one can do this for you. So what is it going to take to get you to MOVE? What is it going to take for you to be motivated enough to make changes from the very core values you have and see it as a holistic approach to a lifestyle. Because that is exactly what MOVE is- A holistic approach of you looking at YOU as mind, body, spirit and all the juicy stuff in between. The training never stops and the diet never ends. This isn’t about weight loss or a quick fix. This is about lifestyle.  And your life depends on it.

The honesty and vulnerability it takes to really see through all of your “stuff”- your denial, your excuses- will show up in your body. Your body, just like your mind and heart, has a history. The body talks, stores emotions, and reacts even if you were trying your hardest inyour mind to stop it. Your body hears every word you say out loud and inside. You have to get real honest with what you are telling yourself and if it is congruent with your goals. Are you treating yourself the way you want to turn out? If you are telling yourself often “I am fat” then your body is going to accept it. That’s the truth.

Change doesn’t happen overnight. I like to tell my clients to envision this new lifestyle as a journey. Reflect on a journey you had in the past; something you never thought you could do or get through. It could be marriage, divorce, death of a loved one, having kids, graduating college, or starting a career. Then look at where you are now. You did do it. You were able to get through it. And you can do this as well. It isn’t going to be easy. There will be challenges. You are going to have to dig deep and get honest with yourself. Figure out what you want and go for those deep desires of your mind, body, and heart.  And then, with my guidance and support, we can embark on this journey together.

 

HOW WE MOVE:

 

·      Each time you exercise in MOVE you are working the total

        body, all of your main 29 muscles. We place a strong emphasis on the core and intrinsic core, as this is your body’s powerhouse.

 

·      Each session will target multiple muscle groups.

 

·      Sessions are designed to effectively burn fat, build muscle and tone all in timely manner.

 

·      Sessions consist of combinations of weight training (both heavy and light), resistance training, TRX, along with intervals of intensity with high heart rate and low heart rate periods.

 

·      The mind/body connection is emphasized repeatedly throughout the sessions. Making that connection continuously will imprint

        patterns in your body; Thereby the mind learns, remembers, and then perfects.

 

·      Each workout is broken down for you from basic movements to

       more complex. As you master an exercise, you will graduate onto more advanced techniques.

 

 

·      You will be taught how to maintain proper form and quality the entire workout.

 

 

WHY WE MOVE:

Strength and resistance training is great for women because it has been shown to:

-       Build muscle

-       Burn fat

-       Create more tone by filling in flab loose skin with muscles

-       Increase bone density

-       Release “feel good” hormones: oxytocin and serotonin

-       Increase feelings of power and confidence

-       Natural “high” from increased endorphins and testosterone

-       Increase youthfulness by excess flow of blood to muscles

-       Increase brain activity, thereby reducing anxiety and depression

 

Interval training is beneficial because:

o   Studies have shown it is more effective than training at a constant cardio pace for fat loss.

o   Burns fat while maintaining muscle mass.

 

  What muscle does for the body:

o   More metabolically active than fat

o   The more muscle you have, the more calories you will burn, even at rest

 

 

Our MOVE Tribe

Group exercise certainly isn’t for everyone. But I have found throughout my years of experience that, in the right environment, group exercise can be motivating and empowering. At MOVE, our sessions are limited to 5 people max. The small group dynamic fosters a sense of accountability, community, and healthy competition. It is a structured, yet fun environment. My clients look forward to their workouts so they can share laughs, commiserate about stresses and seek guidance from one another. It is a safe place where they can show weakness free from judgment and their strengths can be celebrated. While nourishing their bodies, the MOVE tribe is also nourishing their minds and souls.

 

 

Ready to MOVE?

If you feel that you are ready to take your health to the next step, I would love to have you join me. I promise to push you to your limit, while encouraging motivation and perseverance so that you feel empowered and challenged to conquer the workout. In order to make changes, you need to be ready to sweat. You need to be ready to make that change. You need to make that mind body connection to the emotional being of why you are doing the workout. SO when you are ready to join me, you will sweat, you may grunt, you may even curse sometimes. But I also promise you that you will also smile, you will laugh and we will all celebrate your achievements.  You will feel a sense of strength and confidence that you haven’t felt before. And I will be here to walk this journey with you.

 

 


April 18, 2017

Get Your Insides Right

My Tribe,

We have all heard about it, the adrenal crash, burn out and sluggish thyroid, but are we really doing anything about it?  From what I see and hear daily, nope.  

So here is my quick explanation on what is going on in your body that also affects your skin, hair, nails and age. Agh right?!

Your adrenal glands and cortisol secretions are around your mid section, the area most people gain wait first.  As these hormones release they send messengers to your brain telling it to take action.  Now you are pumped up with a bunch of hormones very similar to methamphatamine with no where to go.  You feel crazy, anxious and then exhausted as the “drug” wheres off.  

So where do all the chemicals go if you don’t use them? Into your liver and digestive system to get rid of them.  Well if you are trying to lose weight and taking medicines, supplements etc while loaded with stress, the liver can only do so much.  The liver (mostly) is where fat is broken down, glycogen your fuel is made and metabolism is regulated. You get it?

Read more about estrogen levels mixed with high levels of cortisol research HERE.

MOVE your mood and reduce stress, inflammation and increase the good hormones endorphins with yoga and meditation.  Don't suppress it, describe it, write and share it.  Join our private Facebook group.

Read about journaling here 

 

A few more things to consider:

  1. get a full blood panel done with hormones, thyroid and blood sugar levels
  2. recover with supplements 
  3. do a saliva test home kit

 

PME for good mood and better liver function. Get it NOW!

   

 

 

Another one of my favorite products sold here locally in Tampa is Miracoal, to help recover, refresh and detox the body.

SHOP NOW and use promo code DETOX to get 20% off your purchase.

 


April 5, 2017

Motivation to do just about anything different from the usual routine can be challenging.  It is our nature of the collective unconscious to be slightly complacent, follow the rules, stay within the norms of society and basically have slow inertia.  Can you believe we as a collective are more comfortable in the mud and muck than in the exicitement of transformation and fire creativity? 

Groups are one of the best tools for motivation and overall change.  The success is paramount in Weight Watchers, cults, Orange Theory, yoga classes and conferences.  

It starts with someone asking you to go. 

Sharing your similar story of how you had fear going to your first yoga class can change someone else’s perception and experience for ever.  Don’t you want to help elevate a friend?

Now your group begins a ritual. You know your friend is going and you don’t want to disappoint.  Now there is accountability and some time for play.  You even feel excitement to attend, you put effort in your outfit and the preparation to get going.

The positive energy turns into a tribal party, lol.  Here in my garage studio we have the best time, laughing, sharing stories with ups and downs and above all else peer support.  WE all leave feeling so much better than when we arrived.

Groups create community, elevate heart vibrations and give a sense of belonging.

The more technology we have the less we interact with others creating more anxiety, depression and isolation.

The energy of a tribe motivates us all on a higher vibrating level.  Positivity is where its at!  Where are you and how is this inertia or lack of motivation serving you?

Not enough time for meals at night?  Kids got you crazy with their orders and differences?  Make a smoothie high in protein, loaded with veggies and low sugar.  You will feel satiated and proud of your smart choice.

 

 


March 30, 2017

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Spring equinox drives me to be crazy, scattered, fearful ad doubtful.  Full of fear vs. faith.  There seem to be a disconnect in the universe between people, commitments and communication.  My creative artist side is on fire a blaze and out of control. idea’s coming at me like burst of flames.  I try to hose them down and at least capture one to put out on paper or into motion but all the other flames are just too big to focus on one. I panic, get aggitated and annoyed with myself and the world.  I judge myself against others who appear have it all figure out.

So I go back to my resources of books, meditations and mantra’s to find faith and peace.

Life is life.  You gotta meet “life on life’s terms.” AA slogan

“Seek refuge in inner calm, free your thought from the external world and you will feel the rays of Gods goodness and love during over you and the universe.”    Iranshahr

Mantra “I give myself the power and strength in my body to overcome my mind when I feel weak, depressed, or moody.  Together, my mind and body are a perfect team to provide me strength to conquer the day and my life.”

Meditation:

Take 5 long deep breaths seated or lying down.

Visualize the color of purple at the 3rd eye between the brows.

All your attention and energy goes towards it like an absorption or devouring.

The 3rd eye becomes a sea aninimae undulating energy. Absorbing your thoughts and fears. 

Visualize and feel the energy of absorption flow down to your heart center.

Your heart space feels full and expansive as the breath travels and fills your low belly, across the lungs widening your center.

Place your hands here.

Now you feel ease and can see through the crazy.

You see purpose and passion for your gifts from God. Faith.

The energy travels lower and pervades your hips where the 2nd chakra of create lives and suddenly you feel well being and wholeness.

Stay here for minutes and visualize what that is what it looks like, feels and live as if it is so right now.

Experience your desires as if it is happening right now.

It is happening right now. 

The ego and self will and esteem have stopped scattering like wild flames.

Now I am with my highest self, centered and one with God. 

I breathe in and say it is so.

Open you eyes and begin again your day.


March 5, 2017


December 22, 2016

new-years-eve-quotes.jpg

Wishing You a Merry Holiday and a Happy New Year!

A New year awaits which means new beginnings and resolutions. 

This is an opportunity for you to shift gears in one part of your life that creates a ripple effect in the rest of your life.

Push through your limitations and allow for "ah ha" moments when you finally see and feel the change in your body and mind.

All the effort will pay off and you will feel empowered. If you step back for a moment and recognize, you feel pretty awesome!

Now keep it up! 

You are in charge of YOU! Get after it!

 

May your days be filled with peace, hope and joy this holiday season


December 6, 2016

Guest blog by my client Savannah Gentry:

I am. I do. I was. 

Oh how I have struggled with these three phrases over the last two years. In 2013, I went to pull my last heavy deadlift of 355 pounds in a national powerlifting competition, and I severely injured my back resulting in two back-to-back surgeries (micro-discectomy and spinal fusion). Sadly, the operations didn't fix my back. I suffered from lingering pain, a limp, and permanent nerve damage amongst other things. Additionally, I was pushed out of my job as an Intelligence Officer in the United States Air Force and was forced to medically retire. I was alone, confused and depressed. I was no longer in the military. I was no longer a power athlete whom others admired for strength and discipline. I was no longer a career woman. My Master's degree in International Policy no longer mattered. It didn't matter how many years I spent in school, the jobs I had, the grades I got, or how far I'd come to escape my poor and broken past. Losing my job shook my world to the very car and made me question my identity. I ma no longer independent. I can no longer provide for myself because of my physical limitations. Thank God I have a husband who is able to provide for my family financially, but still, the fact that I cannot provide for myself with MY OWN money is deeply depressing. Ultimately, I felt like I failed at life and at being a wife and mother-  I was mediocre at best. 

I am nothing. I am nobody. I am...

Then, I remembered my art. The content feeling that I get when I am able to create something just by the stroke of my hand. I have always been and will always be an artist. Over the past several years, I lost touch with my creative side. I studied, and worked, and did mom and wife stuff, and just forgot that I had this artistic ability yearning to come out. On the rare occasion I felt the urge to paint, fatigue was more powerful than the desire to create. So, maybe then this injury is a blessing in disguise and a way for me to rediscover a part of myself that was lost. A "new" identity, if you will. Somehow this remembered skill gives me courage, and a little bit of strength to keep on fighting. I still struggle with the fact that I am no longer a strength athlete or a career woman, but it's easier to deal with it now that I have found my purpose. creating art brings joy, and I am thankful for that. 

-Savannah Gentry

 

 

Painting "Moon Daughter" by Savannah Gentry I was inspired by the Supermoon and feminine strength. The TRIBE we have all become with Ashley's help. We all have an Amazon warrior inside us; we just need to set her free.

Painting "Moon Daughter" by Savannah Gentry

I was inspired by the Supermoon and feminine strength. The TRIBE we have all become with Ashley's help. We all have an Amazon warrior inside us; we just need to set her free.


November 23, 2016

Grtitude: Have glory for your Stories!

It is that same time of year again, the holidays, the rush to finish the year, and the urgency to do it all. 

I have anxiety, self doubt and self worth issues bigger than the fucking Pillsbury Dough man from Ghostbusters. I go back and look at what I haven't done vs. what I have done. My self critic is like that nasty relative at the dinner table for Thanksgiving who brings out the worst story or defeat of me. You know what I am talking about? I listen to this bitch nag! It's absurd that I allowed this small percentage of my time that wasn't on top of my game to consume the best of me.

Then I get depressed and anxious. Sound familiar? 

I then try to do it all before "time" gets the best of me. And what the fuck is "time" anyways? This whole illusion of the New Year and the theme song "Auld Lang Syne" states, "Should old acquaintances be forgotten, and never brought to mind?". That statement tells me you gotta start over, fix the wrongs, and clear the relationship house. Agh!

My feelings get the best of me leading me towards illness, a cold and in bed with self-defeat and pity. Great.

In fact my dear friends last year I said I wasn't allowed to make any big decisions this time of year and/or the beginning of the new year because I sabotage my little heart. Here are some of my examples; redecorating, redo a business model, break up a relationship (like the song), take on some new course. If I allow myself to make big decisions this time of year I create my own insanity and chaos. 

Yep down beyond all the ego and self, my heart and soul know this is true...

Acceptance and approval of self are the medicine to heal.

Acknowledge my accomplishments and have glory for the stories! My story is what got me here and I like being HERE.

Take action! Make a list of your accomplishments in the year. 

Examples: finished a course to better your education or business, made a big sale, remodeled a home, lost 10 pounds, had a baby, learned something new on the computer, cleaned up your environment from clutter and relationships.

Take one or two of these accomplishments and write down the "glory that came from the story" of the accomplishment! Wow, yeah you did that shit and you rock!

Finally write yourself a letter of appreciation. 

Ashley,

Your self worth is bigger than it has ever been. I am so proud of your diligence and truth seeking. Even when it's not fun, uncomfortable and irritating you have come a LONG way. As you continue to take care of you, self love and acceptance, the love around you will be infinite and support you back. You see it is just as important you receive as you give. My love for you is infinite and unconditional. you are my baby and I cherish our relationship.

 

Keep moving forward in Gods Light and Universal LOVE.

Rewrite your scripts in your head daily and love who you are right now. 

You are so powerful. 


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November 18, 2016

The weather is changing around here in Florida, and our bodies are fighting to figure out what to do with the temperature change. The body can only take on so much at one time before it gets sick, shuts down and limits the ability to do much an anything except rest and recover. 

You see, our system puts limits on us whether we want it nor not. But our mind and ego keep saying "do more" or "I give up". This is the time to dig deep! When you feel up against a wall, goals seem far away, or the people you "hang" with are limiters of your dreams. Dare to blossom! Move through the transition with steadiness. be happy and know you grow where you are planted. 

Immune System Boosters:

-Oil of oregano by dropper, by pill, and/or in a nasal spray.

This amazing herb has many uses. From Dr. Oz, "Studies have shown that oil of oregano is effective at killing bacteria, and could also help the immune system take action against viruses, fungi and parasites."

-Olive leaf extract has similar properties to oil oregano. 

-Astragalus

-Zinc

-Coloidal silver

-Echinecea and goldenseal

-Vitamin B's: "good mood" food for metabolizing nutrients into usable energy.

-Vitamin C: helps make L-carnitine which helps you burn fat for energy. Also boosts the immune function.

-Probiotics: aids in digestion, diarrhea, allergies, eczema, viral infections, and irritable bowel.

-Coconut oil: from Dr. Oz, "contains fatty acids that are both antiviral and antimicrobial." Put it in smoothies and cook with it. Also is a great body oil. 

Teas: green tea, dandelion, cardamom, cinnamon, and fennel all help aid the immune and boost metabolism.

Neti Pot: ncient water irrigation system for the nose and sinus canal. Best used twice daily but if once, evening is great after being in the elements all day. 

Eliminate: sugars, wheat, gluten, dairy, yeast, and anything heavy that will slow down your gut. your body is fighting enough to keep you from getting sick so help it out!

Move More: Get your body moving with more vigorous exercise like cardio, faster paced workouts, and arm balances in yoga practice. Help your body move the toxins out of the body. 

 


October 25, 2016

This week has been stressful! the Super Full Moon has brought about change and the final move on and upwards. Change is not comfortable for most. In fact most of us dodge it at all costs. But if you really want change you have to do some things that are different than your usual. When you don't your body adapts, your mind turns into auto pilot and sure enough you're doing the same things over and over expecting different results. So fuck yeah it's going to be a little hard. I believe that life is built upon a sequence of steps along the way, whether big or small that are accomplishments. Some action daily can be more effective than a grandiose attempt. 


Are you willing to fill yourself with the sweetness of life and love?

The second chakra is where your energies of balance, harmony and self identity. When unbalanced you are in disharmony with the world around you, undeserving of the nectar's of life. Awakening and balancing your second chakra enhances your self expression and creativity.

Creative people require a lot of time in which they do nothing. Day dreaming, meditating and being in the flow are necessary for catalysts to get to the ah-ha.

The Zen artist may spend hours, months in meditation and they finally produce an incredible intricate painting in minutes. It is the moments of being present and in the flow that our alchemical authentic creative being blossoms. 

Yoga is comparable in that there is nothing worse than forcing a pose, especially a difficult one. The practice is meditative, receptive and so present that you get lost in it and even the ah-ha's of what your body can do when you simply just be. The accomplishment is not in the most difficult pose but the journey there. The way you feel each breath along the way. Forcing it, trying too hard for anything whether it is a job, a project or a relationship when it feels phony/fake/uncomfortable/out of sync. But when you surrender to the unknown and the imposed chaos of not being in control, that is when you unfold into the essence of what is true. The spirit of the pose.

The universes answers not your will.


Pranamar Villas and Yoga 

Pranamar Villas and Yoga 

August 17, 2016

MY EPIC 3 NIGHT 2 DAYS IN COSTA RICA SOLA!

There is much more to this story that can fit on these pages and keep your attention so in effort to keep short I am leaving out some good shit.  And if you know me well, then you are laughing and may hear it one day.  I did go away with two great girl friends for 8 days in CR for an amazing adventure.  So amazing I had to stay and return to my newfound paradise Santa Teresa and Pranamar Yoga Resort.

I arrived in Costa Rica with a couple of guys on a tiny plane to go to the same town. I was allowing a woman I just met 4 days ago to find me a place to stay for cheap. That was very hard for me to do because I always take so much time to find the perfect place.  However this time I went with it, the flow that is, Pura Vida! If there is one thing I have learned from all the retreats and adventures is to be adaptable.  How well can you adapt to change?

As soon as I land Jose is back to pick me up! By synchronicity he was my driver last week. Well it’s all full circle now. We talked about how it works because of good energy and spirit - speaking in Spanglish of course. I arrive to a sweet tiny two-story cottage for $50 per night. Clean, quiet, AC and TV. Wood furnishings and super cool staircase. I couldn't believe it! Alejandro the owner and architect greet me with a sweet soft voice. Humble and modest he says, "I hope you will like your stay".  He sent me to Koji's where I had wanted to go. It was amazing and a super cool out door space. I wrote in my journal and ate for hours. I finally got back to my place and slept for 10 hours.

I was awoken by a torrential downfall of rain. In fact the first one of the season. Well, I am devastated. I have changed my life, flight, etc. for this?! I pray and message Susan and Dago that I am coming to yoga no matter what. So I wait in Alejandro's office that is 6'x6' with two other people for 45 minutes waiting for a taxi. I meet my new girlfriend from Epic Kayaks and we talk forever as I watch Alejandro cleaning gutters and making ditches to keep the place from flooding. It's total chaos. No taxi. No yoga? Ash is stressed! Not showing it though. Finally Alejandro says get on my motorcycle and I will take you. Shit I'm going to die traveling a half-mile in a flash flood on dirt roads. Yoga..

Well it was a great class my new friend Steve taught. Epic rain, thunder and lightning in an outdoor shall hut. Barely could hear his voice or music. I surrendered to it all and guess what? The rain stopped. I met Susan for coffee and had lunch with yogis. I went on a quad to town to see it all- met the locals, the surfers, and the ticos y ticas and grabbed a bottle of wine for dinner. Steve knows everyone in town of course so we end up hanging with 5-6 other people who are similar to me, and start creating a retreat. We all had dinner at the restaurant that was flooding earlier. Everyone was so happy! I even met up with the guy from the plane ride over. 

Steve and I start talking yoga shop. Ends up we know a lot of the same people and study. So that was it, we started creating a retreat concept. Work is FUN! Yes there will be Retreats in 2017!

The next day was good weather so we all attended yoga again. Susan is just a trip. Full of energy, stamina and glorious dynamic energy. Class was strong and just the right amount of difficult. After practice we went to Horizons for Lunch and talked about life- her accident and my mother's.  There was the “ah-ha” of our true synchronicity, why the universe has put us together.  The rest is history and lots of fun adventures to come.

My Pura Vida:

Life’s struggles bring us closer to humanity, collective consciousness and joy for the beauty of being alive.

The tragedies that make us who we are today bind us to one another through empathy, sympathy and compassion.  It is so important to share your truth, be vulnerable in order to really create relationships.

To be a renegade you have to take risks and BELIEVE

Return to water-nourish your soul.  It is where we were first created. 


August 18, 2016

The universe is supportive when you believe in it and yourself.

Taken in 2011 in Santa Monica, CA during my hiatus to nourish my soul

Taken in 2011 in Santa Monica, CA during my hiatus to nourish my soul

You are as powerful as you believe. Never doubt the magnitude of your being. This photo of me taken by Robert Sturman has been used for 3 years as a profile photo. I came across their page one day searching for hope and sisterhood and there I was. I didn't even know they were using it! Tears came to my eyes as I felt humbled and empowered. Still DO!

From the creator of: Our In Power Sisterhood profile photo is a beautiful representation of the love & light within each of us! Open your heart and let in the love & light today! Ashley Halley is the amazing sister in this photo.


June 9, 2016

Did you know stress and anxiety can shrink your brain and deteriorate your body?

I have chosen this year to break open my core wounds that have been with me since my childhood.  Not fucking comfortable stuff that is causing me to feel them all over again- creating fear, anxiety, depression and stress on my mind/body and spirit.  This is the “work” many will call it when you decide enough is enough and the old patterns and habits that have “worked” are not working any more.  This is yoga living off the mat.  This is AA’s 12 step process towards healing.  This is in many religions when you take on fully trusting in your higher power and surrendering.  It takes certain characteristics like humility, courage and the will to suffer in order to get better.

Now I am not saying to put yourself through this without guidance, therapy, etc. What I am saying is stress is a very real thing and choosing how to deal with it and how long it will affect you have some serious side effects.

So here is what is going on in your body and mind when you go through something like this.  There is a feedback loop in the brain, the anxiety tells it to replay the memory and in doing so takes over much of the thoughts going on in your mind. The new information coming in doesn't have a lot of space to settle in; therefore, you may even experience not remembering new memories, suffer learning new things, and other functions. That sucks! The fear based memories are so powerful they actually shrink your brain, especially the hippocampus. In turn you suffer from more anxiety, possibly depression, and can lead to Alzheimers in the end.  This is why you and I must not let the anxiety, depression and fear dictate our life and our destiny.

Your body knows when your mind is stressed, happy, angry and all the other emotions you feel.  In fact your body reacts with your emotions releasing hormones to go along with what your mind is feeling. For example, when you feel love oxytocin is released giving you a sensation of feeling good all over like the “chills or warm fuzzies”.  Your body, when feeling love and safety, can even emote with open arms wanting to express with a hug to share how good you feel.  When you are stressed you get the opposite hormones, such as cortisol and adrenaline, causing your heart rate to increase, your blood pressure to rise, your breath to become shallow and the body literally takes on a defense looking posture.

You must MOVE!  Exercise is proven to relieve muscle tension, increase serotonin, norepinephrine and dopamine; all of your feel good hormones.  Aerobic exercise lights up all the areas of the brain especially in the frontal cortex and hippocampus, helping you change the memories or feed back loop.  In fact the number one way to get all in one dose is the practice of yoga, a moving meditation with absorption of self at the end.  You see it all comes back to you and being centered.  And it’s a daily practice.

Now I am not saying to put yourself through this without guidance, therapy, etc. What I am saying is stress is a very real thing and choosing how to deal with it and how long it will affect you have some serious side effects.

So here is what is going on in your body and mind when you go through something like this.  There is a feedback loop in the brain, the anxiety tells it to replay the memory and in doing so takes over much of the thoughts going on in your mind. The new information coming in doesn't have a lot of space to settle in; therefore, you may even experience not remembering new memories, suffer learning new things, and other functions. That sucks! The fear based memories are so powerful they actually shrink your brain, especially the hippocampus. In turn you suffer from more anxiety, possibly depression, and can lead to Alzheimers in the end.  This is why you and I must not let the anxiety, depression and fear dictate our life and our destiny.

Your body knows when your mind is stressed, happy, angry and all the other emotions you feel.  In fact your body reacts with your emotions releasing hormones to go along with what your mind is feeling. For example, when you feel love oxytocin is released giving you a sensation of feeling good all over like the “chills or warm fuzzies”.  Your body, when feeling love and safety, can even emote with open arms wanting to express with a hug to share how good you feel.  When you are stressed you get the opposite hormones, such as cortisol and adrenaline, causing your heart rate to increase, your blood pressure to rise, your breath to become shallow and the body literally takes on a defense looking posture.

You must MOVE!  Exercise is proven to relieve muscle tension, increase serotonin, norepinephrine and dopamine; all of your feel good hormones.  Aerobic exercise lights up all the areas of the brain especially in the frontal cortex and hippocampus, helping you change the memories or feed back loop.  In fact the number one way to get all in one dose is the practice of yoga, a moving meditation with absorption of self at the end.  You see it all comes back to you and being centered.  And it’s a daily practice.


June 2, 2016

Protection Is Part of Being a Peaceful and Mindful Warrior

Gazing out at the birds this morning while meditating with nature on my back porch listening to the sweet calls of a bird I hear a squirrel do his angry sound.  He ruined the birds call, the song and rhythm of his morning prayers.  He ruined the peace by claiming his space.  Then there was silence.  One of the two got what they wanted.  It was probably the squirrel and his space in the tree.

Nature protects for very primal reasons.  We protect for primal reasons but also out of emotion, usually past emotions from a similar event that causes a trigger.  The trigger creates fear.  Fear is primal and causes specific chemicals to release in our body to have a response, to protect with flight, flight or freeze.  Fear can be caustic especially if felt over long periods of time.  Like many cultures and countries right now living in constant fear for their lives for the most simple things of getting water.

Protection:

I have been protecting and defending my heart and place in this world since I was a little girl.  I remember the first few events that caused this armor.  both were related to men taking advantage of me physically, mentally and emotionally.  Not an uncommon story and all too common in this modern world.  But I am not here to tell you about me.  Here are some “nuggets” of real life things to do to protect yourself and still have compassion for others.  Basically not being a bitch, passive aggressive, or get taken advantage of.  Protection can mean boundaries.  Learn healthy ways to have relationships with those closest to you and beyond.

1.    Know your limits of time, money and self worth

2.    Do for yourself first then care for others needs

3.    Learn when to say no without feeling guilty 

4.    Ask others for help or support

5.    Change your mood by moving your body, working out, etc.

6.    Make sure you have enough rest and food

7.    Breathe before you create conflict


May 12, 2016

The Right Timing

The last couple of months I have been struggling with making decisions. Waiting for the universe to give me a sign. Procrastinate.  Blame it on timing, the moon is, if Mercury is retrograde or if I make a mistake!  Now I ask, is there such a thing as the “right timing”?  

After all that mindless shit I find myself in doubt, fear that it won’t work out or if I don’t act right now then I will miss out.

These all have one thing in common, TRUST.

When you trust the unviverse or God, Spirit, something bigger and greater than you…you just might let go of the intense feelings.

I have had mnay opportunities to try and manipulate “right timing” like:

·      Willing myself to do it.  Pushing the deal to go through like making a wedding happen when I wanted.

·      Freeze: not do anything, no efforts that are even positive, denial.

·      Procrastinating:  fear of failure or success, perfectionism, leading me to not change my career when I wanted to.

These are human behaviors based upon learned or innate characteristics dependent upon core beliefs.

You can change it with some tools with some practice.

TRUST the universe, God, a higher power to help.  Demand it. 

Gather resources: educate yourself on the topic or characteristic you are struggling with.  See your strengths and your weaknesses. Books, Youtube, the world wide web where you know you are not alone.

The first step in all of this is positive action by admitting your doubts and fears.

FEARS = false evidence appearing real

Weakness = strength as this a golden opportunity for you to change, grow and evolve.

 

Meditate on this:

I accept my doubts and fears.

The right timing for “blank” is directly related to my union with universal flow.

See yourself, visualize yourself doing the thing you want with total universal support.

Sit with the thoughts, observe your immediately feelings.  Use your senses like hearing the noises of where you might be in this change, smell the space, sense how others are around you there.

Observe your immediate reactions:

·      Do you feel anthing?

·      Anxiety, fear, sadness, joy, ease, powerful, awesome

 

The primary feelings you feel come from your highest self and intuition.  These are great gifts so use them.

Trust “right timing” with practice and allow the universe to support your highest good.  

 


April 18, 2016

What are your basic needs and are you living to fulfill them?

Finally on vacation where I can take of my needs, relax and be introspective.  Most of my days are filled with taking care of others, training others, and house holders duties.  There are not many moments when I am not “on” or waiting for the next moment to perform something.  As many of you are reading, you are probably nodding your head.  So if we are all taking care of others needs most of the time, when are we taking care of our own?  

Each morning while away I have taken time to meditate and journal.  During these introspective times I have found some valuable insight from doing a few very simple tasks.  I made a list of my needs, wants and desires.  Then I took some time, a day or two to think about them.  The choices I make daily that are not congruent with my needs and wants.

Here is what I came up with:

  • sleep 8-9 hours every night
  • meditate daily in the morning and/or afternoon
  • personal movement 1 hour a day
  • eat clean daily with more protein
  • calm environment
  • space daily for a few hours
  • intimacy with friends or lover
  • my mother to have health and peace
  • time for friends and family 1-2 times a week
  • vacation every 2 months
  • go out to dinner 2 times a week

It’s not too fancy or extreme.  You will probably come up with something very similar.  So if we know what our needs are and they are not ridiculous, then what is getting in the way of making them possible?

Here is what I came up with:

  • I over commit to others
  • I get caught up in the moment and don’t get my sleep
  • I don’t say no enough
  • I don’t value my time and my worth

Pretty significant when I put it on paper.  After looking at it and thinking about it, wow! this is a spiral or dominos “effect” that affects all my affairs.  I have some Spring cleaning to do in my mind/body/heart house.  The first step is being honest.  The second is change the behaviors I can control.  The third is accept the things I cannot control.

May this encourage you to find peace and health.

 


April 1, 2016

When Balance Doen't Exist...

 

My crazy side when I let loose, dance and be free!

My crazy side when I let loose, dance and be free!

Today I am grateful, it’s the weekend! What a week or two I have had. Keeping my head above water, trying to get out of my head, and staying vertical has been a challenge. Too many roles and obligations I try to fill all the time. It is my own choice, as I act like the man in my relationship with myself. Well the "man" is tired and the "woman" needs to be seen and heard and most of all loved. All my life I have had to be more masculine in order to defend myself, stay in control when things were not due to family and financial distress.  Today my life is good, to most it probably seen awesome.  But inside deep down in the old wounds and mental patterns I still behave like it’s a struggle.  The struggle is real for most and me.  It is time for softness, the return of the feminine goddess we all have, even men, to show herself.  

BALANCE ladies, take a step back and be soft.  Allow others to help you just as much as you do.

My week of self-love and BALANCE has been a journey. This is not a "pity party" story but a reminder to give back to yourself just as much as you give. Otherwise you just fucking break down. Monday I locked myself in to my house away from pollen and into movies. I never do that! Tuesday massage with Justin Rockett and had my whole arm taped due to tendonitis that just won't stop because I won't stop.... Wednesday went to an epic session with Elena Zaphara Bensonoff who guided me back to my feminine spirit (she is amazing if you have not been with her before!!!) Then held a group discussion at house with amazing women regarding balance with Charna KetyLindsey Kelly FinerKelly BreedingTristan ReiberBridgett O'Meara Yoga, and few others. Thursday had another massage with James Truitt and movement with Moses Bernard for one last playtime together. Friday taught yoga with my ladies Bella Prana Yoga and Meditation and off to Kodawari Studios for an epic deprivation float tank experience to mediate for an hour. Off to sleep I went. Thank you to all who support me on my journey. And much love to all of those who need LOVE.


March 25, 2016

The Philosophy Behind MOVE

 

Our bodies are amazing machines. They are designed to be able to move in all directions, to defend against the unexpected, and to be able to contract force. In addition to all of the work, our body is also designed for rewarding experiences- to be intimate, to express feelings and to sleep for extended periods of time. 

In todays’ fast-paced society, it appears to me that we have created a habit of separating our bodies from our minds and spirits, inevitably creating dis-ease and imbalance. Working with my clients and even in myself, I witness breakdowns from the defeats of these imbalances. I feel that we need to get back to making the mind-body connection in order to get real and see real change.

If you want to see real change, it has to start with you. No one can do this for you. So what is it going to take to get you to MOVE? What is it going to take for you to be motivated enough to make changes from the very core values you have and see it as a holistic approach to a lifestyle. Because that is exactly what MOVE is- A holistic approach of you looking at YOU as mind, body, spirit and all the juicy stuff in between. The training never stops and the diet never ends. This isn’t about weight loss or a quick fix. This is about lifestyle.  And your life depends on it.

The honesty and vulnerability it takes to really see through all of your “stuff”- your denial, your excuses- will show up in your body. Your body, just like your mind and heart, has a history. The body talks, stores emotions, and reacts even if you were trying your hardest in your mind to stop it. Your body hears every word you say out loud and inside. You have to get real honest with what you are telling yourself and if it is congruent with your goals. Are you treating yourself the way you want to turn out? If you are telling yourself often “I am fat” then your body is going to accept it. That’s the truth.

Change doesn’t happen overnight. I like to tell my clients to envision this new lifestyle as a journey. Reflect on a journey you had in the past; something you never thought you could do or get through. It could be marriage, divorce, death of a loved one, having kids, graduating college, or starting a career. Then look at where you are now. You did do it. You were able to get through it. And you can do this as well. It isn’t going to be easy. There will be challenges. You are going to have to dig deep and get honest with yourself. Figure out what you want and go for those deep desires of your mind, body, and heart.  And then, with my guidance and support, we can embark on this journey together.


March 16, 2016

you are truth

 

You know what is true.

You have people who love you.

You have talents for survival and success.

You can sacrifice to persevere.

Through the struggles are the triumphs 

Because,

You deserve happiness, freedom and love.

You are not an object, a subject, or controlled by anyone.

Your life is yours!

Spring brings change. Allow yourself to transition by releasing

old patterns and behaviors that do not serve you.  

Love and honor yourself always.

Go to the ocean and renew.


Paddle Boarding is tough, just carrying the board down to the water with a strong breeze can throw you off balance and jar your back.  So we need to train our bodies to move functionally for everything and here is why!

Body weight exercise is the easiest way to build strength, muscle, and stability for your body.  You don’t have to go anywhere but right where you are with your own “machine” which is YOU.  By using your own body weight for strength, you are able to recruit many muscles at one time therefore burning more calories, turning fat into muscle efficiently, and sculpting many areas at one time.  Sounds great doesn’t it?  

Here are a few other great reasons to train with your body weight:

·      You trip or miss a step on your staircase.  Answer: your skillful with lunges and jump lunges so your body quickly remembers the motion and saves you from a bad fall down the stairs

·      A heavy box has fallen over in the garage when you were organizing.  Answer:  you squat low, push deep into your legs and heels and push the box out of the way or even lift to desired place without straining your back.

·      Your child is getting really heavy and still wants you to carry him/her at 5 years old.  Answer: those pull ups you have been working on really come in handy here to lift the child up.  The squats and lunges have built strength in your legs and back.  The push ups have made your strong to the core to care dead weight easily.

 

So what is stopping you from a great workout daily with your very own body?  

Here is a quick routine to get you going:

  1. Squats hip distance apart 20 reps
  2. Lunges forward 20 reps each leg
  3. Push ups 15 reps full plank or knee’s down
  4. Hold and isolate plank 30-60 seconds
  5. Side lunges lateral 20 reps each leg
  6. Plea squats 20 reps
  7. Burpee’s 10-15 reps
  8. Reverse table top tricep dips, bend elbows 15 reps
  9. Jump squats 15 reps
  10. Repeat from the top 2 more times

 


March 5, 2016

Dream It, Believe It

 

My life continues to unfold and evolve in the most tremendous ways!  My friend and mentor Moses has been a blessing in so many attributes giving me the strength physically and emotionally to persevere beyond my limitations.  I am changing my views on myself and believing in me, my offerings and my skills.  I am meeting people, mentors and facilitators because of my "right" alignment with universe.  The latest is Elliot Hulse, a youtube sensation in the fitness world.  We had dinner the other eve and ended up sharing the beauty of connection, vibration/energy and the Divine Feminine energy we all encompass.  We discussed yoga, mediation and the importance of balance.  I was so in awe by the direction of the conversation and grateful to find someone to talk with, I cried tears of joy.  He gave me yet another allowance or confirmation that I am on it!  To hold back my beliefs and passions because someone may not understand it is untruthful. I should talk about all the aspects of my knowledge and share my gifts unedited, teach it, and give it.  Yes absolutely fucking give it all and believe there is a higher purpose through me and you that binds us to truth.  The ones who matter and care will get it.  I am a vehicle of the Divine, goddess energy, and this will set me free!

Take hold your power what ever it may be.  A mother (care taker), a father (even if female), an artist, an empath, a seeker, a teacher/mentor, and inventor, or facilitator of growth and run with it!  Don't hold back your gifts God has given you.  Don't play small to fit in or fill some social norms and boxes.  Be too big to fit inside those boxes for you and me are energy beyond the physical body.  We connect with people via energy waves, heart waves and heart brains all bound by universal love.
BE YOU NOW.


March 2, 2016

I MOVE to live

 

I move to live. 

Movement moves feelings 

Encourages emotions

Creates confidence in my body and mind.

I move to live

More passionately, humbly, and peacefully.

Movement comes naturally when I hear music,

By body moves to the rhythm

The music becomes alive with depth and meaning.

I move to live

When I feel compassion or love for someone

My body moves instinctually

To hug, to soothe, to sway.

My movement is a direct relationship with my heart brain

For my body and mind are in perfect union with God.


February 29, 2016

An eve of eating shitty hijacked my last 24 hours

Well, I watched the Oscar's last night as totally ate off my usual diet.  I was irritated by the first 10 minutes of the show, saw the truffle oiled popcorn in front of me and went for it.  Chris Rock was pissing me off so much, creating more racism than quelling it that my choppers had to dig into something or just start cussing.  So there the emotional eating began and the wine to wash it down.

 

I went for cheese and turkey white bean chili next.  It was so delicious and homemade I had two bowls of it!  Oh god, why????  I don't eat beans, I rarely eat turkey and then throw some cheese in the mix and I feel like shit.  It hit me about an hour after I ate it.  My belly swelled up and expanded way beyond my normal load of food.  The entire night was hijacked by my "good time" of consumption to the point where I slept terrible, gaseous belly, and restless.  By morning I looked like a 6 month pregnant woman and had to go teach yoga.

The rest of my day was consumed with this horrible feeling of being bloated, toxic, and aggravated.  My focus and drive was so distracted that I basically had to do aerobic activity for over an hour just to get the fucking sloth out of my gut and my head.  I ran Bayshore and did step up intervals for 3 minutes at every bench I passed.  Exhausting but had to get the demon out.  

Thankfully my motivation and body instincts tell me to do this but it is a rare reaction to most I know.  So here is why YOU have to DO IT!

1. The amount of food you put in must be burned off by the body and disposed.  If you are making it harder on the body than it can handle, get ready to handle feeling bad, gaining weight and losing energy.

2. Losing energy and feeling bad will keep you from doing your work well, your passions, relating well with people you care about.

3. If you are only working out light to moderate a few times a week hoping for better results, look at your plate and practice more “push aways” from the table.

 


February 26, 2016

Rest and Restore or Crash and Burn

 

This is how I felt most of the week.  I little sample of what I did and then undid.

This week has been energetically challenging for me due to many physical, emotional and spiritual reasons.  It is no surprise when I go back and take an inventory why I feel unbalanced and a bit of a shit show.  The full moon always gets me agitated.  My cycle begins along with it and most of the women I train because we are a tribe always together.  Finished up a “semester” of hypnotherapy that was targeted around my most intense wounds in my heart and soul.  Worked physically for 20 hours with clients and yoga studio’s.  Oh and less I forget, gathered my taxes and documents for the year and had to take inventory of my spending.  There are more things I am leaving out, that you all can fill in with your own story, because truly most of us experience similar things.  

So I had to balance all this shit out!  Omg if I didn’t well then I would not be able to do what I love the most, take care of others physically, mentally and spiritually.

I took my own advice and got rest this week at night.  Slept 8-9 hours every night.  I surrounded myself with friends and family, good food, sauna, bath, and an IV.  I did not train hard and offered more yoga to balance my energy.  I fed my body, mind and soul with a few things each day that balance.

 

The affects on me and others if I don’t do this:

  1.  I am irritable and aggravated which triggers my fears.
  2. My self worth goes down the toilet.  I am not good enough.  The message come running through my mind.
  3. I let down my boundaries because of my sense of worth.
  4. I make irrational or poor decisions because I am not worth the other ones.
  5. I will distract from all this and have some wine or get involved in emotional drama with family or relationships that do not serve me.
  6. And now you can see the pattern quite clearly!

 

A favorite quote from Oriah Mountain Dreamer in “The Invitation”:

“It doesn't interest me how old you are. I want to know if you will risk looking like a fool, for love, for your dream, for the adventure of being alive.”

 


August 24, 2015

Just when I thought I lost myself, I went Full Circle.

 

 

This summer has made me crazy!!!  I think you all have gotten that from me if you know me and read along. I work hard physically and mentally; the weather issues get me agitated, and life stuff.  All I want to do is escape, fly away, and stop everything at times.  You know what I mean?  Throw the towel in and live on an island.  Now I know that isn’t the answer but at least I am honest about it.  So here is a story on how I flew away to escape and came “full circle” to find my self again.

Journal entry from August 21, 2015:

So grateful to be able to come back again and again to Venice Beach, CA and it always feels the same, HOME.  I had a few hours to spend alone so I drove around the neighborhood I used to live in and visited all my favorite little places to shop and eat and ended up on Rose Ave at Cervateca, a fabulous outdoor dining café.  I ate exquisite Peruvian ceviche and a glass of Malbec wine.  In an hour or so I was going to one of my favorite activities to do only in Venice Beach, ecstatic dance with a DJ.  This is what got me into yoga in the first place, dancing and moving for freedom of expression.  I had found my soul again!

My friend and teacher Julian Walker has these movements every week, as I follow him via newsletters etc., as a lifeline to my “people”.  So walking down the street from the café towards the address listed for the event I notice the familiarity and proximity to a place I thought I would never return to.  And there it was!  The Hare Krishna Temple, now redone and new! 

The memories flooded through me, good and bad and indifferent.  This was my place of education, yoga, life, stereotypes broken, and eyes wide open.  I started my first teacher training in 2007 with Shiva Rea at Exhale Venice Beach.  Shiva had her students congregate at the temple every day for about 3-4 hours to go over materials and practice teaching with one another.  I thought it was the most disgusting place I had ever been in at the time.  

The floor was filthy, roaches and ants, trash and food in the corners and dirty Hare Krishna’s walking around like they had never seen a shower or laundry machine.  It was fucking disgusting so I went across the street on the 2nd day of 10 days of training and bought Lysol and antibacterial lotion.  I would spray myself down in a spiral of disinfectant, all my items and mat after each visit.  People thought I was crazy.  I thought they were crazy for lying on the floor, face down practicing cobra pose!  My hope was to NEVER return again.  Well as life goes to show you, “never say never” and brings me back Full Circle, here I am again.  And the best part…it is called Full Circle.  Full Circle is a place to commune, to be free, to practice expression, art, movement, and unity.  All these things I have learned since 2007.  And out of all the places I have traveled to find it, all the time it has been right here!

I walked into the building after donating double the offering, did a face plant onto the floor and rolled all over the place.  I danced and crawled like the primal goddess that I am.  My soul was free to be and my body expressed it with such ecstatic joy.  All feelings flooded me with how life comes back “full circle”.  Life is not full of coincidences; it is full of synchronicity that makes us come FULL CIRCLE.

Namaste

 


July 16, 2015

I found Pura Vida again, just needed a little help from M.O.V.E.

 

 Me On a Victorious Evolution

I have to remove my self from my daily life in order to find my self.  Sometimes I get really caught up in keeping up.  Most of you know what that means, keeping up with the latest trends, being perfect, trying so hard that you exhaust yourself in the process.  Well I finally broke down and took off on an amazing trip to Costa Rica to find Pura Vida, the pure life and go with the flow.  

Going with the flow has been my mantra for years, especially when I was living back and forth from LA and Tampa.  The last year or so I have lost the flow and the willingness to stop and slow down.  The quality of my work, my joy, and my personality has all suffered without showing a truly prosperous outcome.  And you know, I really found out on this trip, I don’t really like who I have become and how much I missed my old self.

What did I learn and what can I pass on to you?  Take moments much more often than you think to slow down.  Find quiet moments to just breathe and listen to nature.  Remove yourself from your environment to heighten your senses, wake up your soul, and ignite your natural spirit.  You see we all are the same creatures of habit.  It is up to you to explore your spontaneous primal flow. MOVE means, Me On a Victorious Evolution.  

My yoga practice on Pura Vida was heaven.  There is nothing like being immersed in the jungle and ocean while moving in primal spontaneous flow.  I invite you to take your yoga practice off the grid, off the mat, anywhere else but a yoga class.  Try to do your own practice by simply moving your body the way it asks you.  This is your innate intrinsic nature.  That means no one has to teach you how, you have it all within you.  

Namaste my friends.

 


July 1, 2015

My sense of self got lost on Instagram

 

 

Have you ever found yourself getting sucked in to social media, especially Instagram only to find yourself depressed, possibly horny, and feel violated because its like soft porn?  Social media is a great platform to promote and create but the images over time may be more harmful than good. 

As a trainer, coach, and yoga instructor, the body is my platform and image is everything.  Body distortion or body dismorphic disorder is everywhere.  The best of the models, fitness elites and coaches have a predisposition to their own body distortion.  There is only one way to go when you are a model of fitness and beauty…be perfect.  Well here is what perfect looks like inside:

  •   Perfectionism isn’t about striving for excellence, it is a defense move so we don’t have to express feelings
  •    Feel like you have to earn approval and self worth
  •  Correlated to depression, anxiety, addiction and not doing things in life because you have fear you won’t be perfect
  • May cause judgment, comparison, shame
  • Distorts reality of self and others
  •  “All this virtual reality is virtually shit” Momma G

Each one of us is supposed to be a prototype of you, not Kim Kardashian or Paige Hathaway.  We are supposed to be a magnificent machine housing our soul that offers love, compassion and a powerful self.  Our bodies are designed to functionally move with stability, strength, and flexibility pushing self beyond small challenges that condition the beauty you already have.  Exercise increases self-esteem and positive self-awareness.  However, if you are trying to be someone else, there is no one that is going to be you. Love your body, love yourself and all else will fall into place.

The whole thing about fitness and looking a desired way is LIFESTYLE.  When you practice certain behaviors daily, weekly, yearly you will produce the desired outcome.  Here are some tips to guide you along the MOVE lifestyle path:

  1. Journal your feelings keeping it real without judgment
  2. Be part of a gym, yoga studio, or other fitness that engages in group fitness
  3. Meditate
  4. Surround yourself with people who share your same core values
  5. Eat clean foods and avoid processed
  6. Supplement meals with smoothies to beat the heat and fill you up
  7. Drink lots of water (almost a gallon a day!)

 


June 29, 2015

MOVE Monday's Reverse Plank

Why strength training for women?

  • Builds muscle
  • Burns fat because muscle is more metabolically active that fat
  • More muscle = more calories burned
  • Creates more tone by filling in the loose skin with muscle
  • Increases bone density
  • Its fun and feels good which releases: oxcytocin, endorphins, testosterone
  • Gives power and confidence
  • Prevents osteoporosis
  • More blood and oxygen to the muscles, organs and heart
  • Sweat releases toxins created beautiful skin and youthfulness
  • simply holding these movements for 1 minutes also gives you the benefits of weight       
  •   bearing to build muscles and bone density

Give yourself the gift of strength to lift your babies, your everyday activities that involve lifting, pushing, pulling, and radiating vitality with those you share life with.

Mantra I give myself the power and strength in my body to overcome my mind when I feel weak, depressed, or moody.  Together, my mind and body are a perfect team to provide me strength to conquer the day and my life.

Reverse Plank:

1. feet and knee's hip distance apart

2. hands under shoulders, push down to press up

3. press hips up as you squeeze glutes and back of legs

4. level hips with shoulders

1. reach opposite arm to opposite foot

2. switch sides reaching as high as you can to touch foot while maintaining leg strength and arm strength for stability

3. perform 20 reps

1.  extend the leg aiming for foot over hip

2. press single foot down and arms to lift torso and leg high

3. hold the position for 10 sec

4. progress to lift and lower top leg while maintaining reverse plank

 

1. raise single leg as high as you can while maintaining stability in hips and shoulders

2. don't let the opposite hip sink while alternating sides