Five Ways to Balance Hormones

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I believe that big changes start with small steps practiced consistently!

If you are ready to jumpstart your hormone balancing journey, here are 5 Simple Ways to Balance your Hormones Naturally.

?Eat enough protein-protein provides essential amino acids that your body needs for cell turnover and repair

?Get physical–-movement that is. Exercise has been known to increase levels of hormones that decrease with age

?Take care of your gut health–your gut biome regulates ghrelin (the hunger hormone) and has been known to moderate insulin resistance

?Reduce your stress levels–lower to fight or flight response and give those adrenals a much-needed break

?Get quality sleep each night–lowers your cortisol levels and increases your HGH

Along with reducing sugar intake, adding fiber, and eating a good amount of healthy fats you are on your way to a better, healthier, balanced body.

What are you tackling first?

Follow me for more goodness.

True Yoga

One of my most treasured aspects of Yoga is how we go about with showing up for ourselves and others. True Yoga is often overlooked in our very physical posture based lens of Yoga. In the Western world it seems that Yoga is mostly asana and very little true Yoga.

What is true yoga?

True Yoga consists of the principles and attitudes known as the Sutras. The Sutras are a collection of text that guides us to live. Ahimsa (non-violence), the first and foremost of the five yamas(restraints) described in the Yoga Sutra, entreats us to live in such a way that we cause no harm in thought, speech, or action to any living being, including ourselves.

This is the essence of Pantajali’s non-harming Sutra known as Ahimsa.

Pausing to consider kindness (ahimsa) influences the choices you make and how you truly show up for yourself and for others. Ahimsa (pronounced “ah-heem-sah”) literally means “non-harming” or “non-violence” in Sanskrit. In it most basic level, it’s refraining from causing harm.

As we practice ahimsa in today’s modern life, there is more to this idea of non-harming than simply refraining from acts of physical violence.

We understand now that pain can be more than just physical – it can also be emotional and mental. The deepest pain we feel is often very emotional. It most often sprouts from our relationships with other human beings. It can be grief that we experience when we lose someone. Grief can also from a part of our life that meant so much to our identity. The loss of a relationship or a painful life change can bring about deep and soul-shattering pain.

When we practice ahimsa, we are thinking about how our actions could hurt others. Doing so invites us to take into consideration the potential physical, emotional, and relational consequences of our actions.

We pause to consider kindness.

Are you frustrated with the non-kind world that exists where division and opinions flood our everyday lives? The world feels sad at the lack of humanity and desperate need to be heard in what seems to be a constant “what about ME” mentality. There is exhaustion with the lack of kindness for fellow human beings.

Realizing that all we can do is change our own thoughts and actions, I am opting for kindness despite my own struggling emotions. Ahimsa is offered for the exhausted world. Together we must learn to pause, listen, see, feel and to give.

Kindness truly matters and it is the truest form of Yoga.

Maybe

Just because someone carries it well doesn’t mean it isn’t heavy. I think that it is pretty likely that each day we hold things in our heart, and sometimes these things become incredibly heavy. But also choosing to carry grace sure lightens that load.

It was on this day that my kids lost their dad forever. It was years before that though they also lost him. I realize that he did the best he knew how to do. It wasn’t ideal by any means, but he did what he knew. And that is okay.

I choose grace.

I choose to hold my head up high. Looking at my grown kids I know that the load I have carried for years was worth every single ounce. My kids are remarkable people and that makes the load all worthwhile.

Someone recently asked me how I got to the point in my process of being able to choose to forgive. And to let go. Well let me first say it wasn’t always easy and there are still times when those feelings of anger or disappoint bubble up, but I try really hard to not allow those heavy feelings to take over. I did a couple years of therapy and I dove into working on myself which invited me to not spend my waking hours fuming about what I didn’t get and instead look at what may have been my part in it all and to be able to learn about perspective.

Divorce takes a little bit of your heart regardless of how amicable it is.

Co-parenting may seem like a great idea, but the truth is finding common ground that works for the kids is even harder when you have two households working. It wasn’t many months after my divorce and my three little kids and I were no longer receiving child support. He didn’t think he needed to and so he chose not to. He also chose to have his visits with the kids shorter and few and far between. The raising of the kids landed solely on my shoulders. It wasn’t just the daily grind, but the big picture things that one parent should never be completely responsible for if the other parent is capable. Or so I used to think.

Maybe he wasn’t capable. Maybe he had no idea how to think beyond himself. Maybe his own heart was shattered and he couldn’t access the part of himself to step up. Who knows.

Within a few years he began to slip into a slow, horrific self-inflicted slow death. He chose to neglect himself. He chose horrible things to do to his body. He chose to give up. Or so I used to think.

Maybe he didn’t know how. Maybe he had something inside him preventing him to get and allow help. Maybe he just couldn’t.

I think about my own father in much the same way. Something in him was missing and he wasn’t able to to plug into being a part of my life. Maybe it was his own addiction or his own beliefs that he had. Maybe he never had a father step up in his own childhood. Maybe he didn’t know how.

When someone asks me how I arrived in a place of peace about my kid’s dad (or my own dad), my simplest answer is that I got tired of allowing all of that pain to take up residence in my heart and preventing me from allowing something much better into my heart, like love. I realized that they both probably never had a father that stuck around. I was able to step back and see that my former husband was a young man with a tremendous amount of responsibility and perhaps he simply could not do it. He was giving all he had to his little family that eventually crumbled in front of him, and maybe it broke him.

I chose to see my father as a lost little boy who had no real father to speak of and an abusive mom. No wonder he was disconnected.

I replaced the feelings of anger and disappointment with compassion and love. Then it was really simple to carry on with a little lighter load in my heart. Being able to do that certainly doesn’t lighten the heaviness of raising three people alone and the huge responsibility that I had, but somehow having a heart full of compassion rather than pain, I was able to move forward and feel good about myself and my kids.

Maybe I will be an example for them.

Essential Yoga–Release

Sometimes letting go is a far greater power than defending or hanging on. ~Eckhart Tolle

This practice and the essential oils used were chosen to help us let go of unwanted or hidden emotion and welcome in a more uplifting and hopeful support for your body, mind and spirit. Surrender! Let go and RECEIVE the oils as they assist you to move in favorable new directions.


If you need essential oils samples to work with this class, please reach out to me.

Be Ready To Practice

For this online workshop you will need:

  • Quiet space to practice
  • A yoga mat or towel
  • Water in a glass or stainless bottle
  • Soft, comforting meditation type music (optional)
  • Essential Oils
  • Bare (feet)
  • Empty (belly)
  • Open (heart)

Donations for this online Yoga practice are gratefully welcomed.

Essential Oils Overview 

It is recommended to only use pure essential oils and never take essential oils internally without the assurance of purity. Here is the only brand I trust.

FRANKINCENSE (AROMATIC/DIFFUSE):

PHYSICAL: Powerful and rare oil that is very diverse in its use on/in/around the body.The “one”oil you want if you can only have one!Known historically as a holy oil used for anointing and sacred ceremonies when spiritual awareness is desired. Distilled from frankincense tree resin harvested from a small region in the Middle East & Northern Africa.Highly researched for its ability to helps build and maintain a healthy immune system and function.Known to support the rejuvenation of skin and other epithelial tissue.Used aromatically to promote feelings of peace, relaxation and satisfaction.

EMOTIONAL: “The Oil of Truth” Connects us to our spiritual selves creating a healthy attachment to our actual father or the father figure in our lives. Reminds us we are loved and protected with a gentle, loving Divine spirit (God) Helps release us to break free from our past, making it an ideal oil to use for those seeking spiritual awakening and evolution. It allows us to come back within and focus our spiritual consciousness –ideal oil for meditation, contemplation, prayer and any spiritual quieting and practice. Used in today’s workshop to assist us begin letting go to receive the gifts of this time together.

WILD ORANGE (INTERNAL/DRINKING):

PHYSICAL: Powerful cleanser and purifying agent for surfaces. Protects against seasonal and environmental threats –as it is high in antioxidants and supportive to the immune system. Uplifting aroma lifts the mind and body. Taken internally or applied topically, this oil can provide relief from occasional digestive discomfort.

EMOTIONAL:“Oil of Abundance” Helps reduces anxious feelings, and calm emotions. Inspires creativity, a positive mood and brings joy & peace, happiness and FUN into your day. Encourages creative thinking and fearlessness. Used in today’s workshop to awaken us to approach this time with childlike wonder.

CITRUS BLISS BLEND –Invigorating Blend

PHYSICAL: Blend contains the oils ofWild Orange, Lemon, Grapefruit, Mandarin, Bergamot, Tangerine, Clementine and Vanilla—a combination of citrus fruits and a bit of vanilla to bind the “top notes”together. Provides uplifting and stress-reducing benefits of citrus oils. Some of the oils are known to support a healthy lymphatic system–our body’s primary method of disposing of excess fluids and toxins.Helps to physically and emotionally cleanse and disinfect the body, surfaces….us!

EMOTIONAL: “Oil of Creativity” Inhalation allows us to de-stress, soothe and sedate any nervous energy .Its role is to act as a “fire-starter” –reigniting our motivation & drive in an uplifting way. Reconnects and inspires us to creative, encouraging play and self-expression. Used in today’s workshop to help us release our burdens so we can rediscover our bliss!

ELEVATION BLEND –Joyful Blend

PHYSICAL: This blend contains the oils of Lavandin, Tangerine, Elemi, Lemon Myrtle, Melissa, Ylang Ylang, Osmanthus and Sandalwood—a combination of uplifting flower and citrus oils to encourage JOY! Excellent blend to reduce stressful feelings and low energy so we can increase our energy to elevate our mood. Using this blend helps promotes feelings of confidence and self-worth.

EMOTIONAL: “Oil of Joy” Designed to soothe the heart and help us let go of lower energy vibrations and lower vibration activities in our lives. As we shift into higher vibration and consciousness, old habits and addictions lose their appeal. This blend is like a ray of sunshine pouring into our lives, inspiring feelings of brightness, courage, happiness, humor, playfulness and fun! Helps us to see that worry and fear are unproductive emotions. Allows to begin recognizing that focusing on faith, hope and determination will support us to flow with life while remaining in peace and light. Used in today’s workshop to encourage us tolet go of those low vibrations and receive the highest support possible

SERENITY BLEND –Calming Blend

PHYSICAL–This blend contains the oils of Lavender, Sweet Marjoram, Roman Chamomile, Ylang Ylang, Sandalwood and Vanilla Bean Extract. Excellent blend for calming nervous energy or excited emotions in times of stress. Supports us to reduce anxious feeling throughout the day, and especially as we wind down our day and practice to relax and unwind. Promotes a restful sleep environment. Great for the bath or diffusing in the bedroom. Remember that relaxation of the mind = relaxation of the body and each of its systems –digestive, circulatory, respiratory, muscular, etc.

EMOTIONAL–“Oil of Forgiveness” Assists in calming feelings of hostility, fear, anger, jealousy, rage and resentment. Encourages us to forgive others and offer compassion vs holding criticism and judgementin our expectations of “perfection”. This blend helps us look in the mirror first, before blaming someone else—which comes comes from our own unhappiness, shame and life pain. As we forgive ourselves and others–we connect with love, openness and receptivity. We heal our heart so love can flow freely within us as we practice forgiveness. Used in today’s workshop to find compassion for our self, so we can see this in others

BALANCE BLEND –Grounding Blend

PHYSICAL: Blend contains the oils of Spruce, Frankincense, Blue Tansy, HoWood, Blue Chamomilein a Fractionated Coconut Oil base (one of the few doTERRA blends already diluted for use.) Designed to help us ground our emotions and physical body –to keep our foundation balanced, no matter what we encounter in life. Harmonizing blend –helping to bridge body, mind and spirit together. Using this oil aromatically and topically helps lessen stressful and anxious feelings. Creates a sense of calm and well being –promoting whole body relaxation. Can be applied topically to soothes sore muscles & joints while promoting circulation.

EMOTIONAL: “Oil of Grounding” Reconnect us to our roots/core self if we spend a lot of time thinking, speaking or in spiritual activity. For those who avoid long-term commitments & find themselves drifting with the wind. Brings tranquility to our spirit in grounding us with its calming tree and flower oils. Brings presence to the moment so we can achieve our longer term goals –as a tree grows slowly over time from a solid foundation. Used in today’s workshop to help us groundourselves in all that we have experiencedtoday, letting go so we can receive a better version of ourselves

Thank you for enjoying Essential Yoga Release. I am looking forward to sharing more of these amazing experiences with you.

YOU Are Worth It

Worthiness is such a tricky beast. It seems this most everyone has at one point struggling with feeling worthy.

Have you?

  • Have you ever felt so uncomfortable in your skin you avoided really ever looking at yourself in the mirror?
  • Have you ever been so insecure that the thought of being visible scared you?
  • Have you ever said things to yourself that you would never say about another person?
  • Have you ever longed to find out why some people just seem to radiate happiness?
  • Have you ever been so miserable with your health that it felt like you’d never be any different?
  • Have you ever had so much bottled up emotion that numbing it was your only option?
  • Have you ever wondered what you are on this Earth to do?
  • Have you ever listened the quiet inner voice of yourself BEGGING to be let out?

Me too, friend. Me too.

What if I told you that I used to be an angry, bitter, lonely, extremely heavy (in mind, body AND spirit) person that could not be alone with herself for five minutes without some serious negative self-talk? What if I told you I lost over 100 pounds by changing my mindset about myself? What if I told you that I thought the only reason I was born was to struggle and raise my kids? What if I told you that I have been exactly where you are?

What if I told you I learned how to value ME?

Now, what if I told you I could give you some systematic choices and alternatives that are life sustaining and could possibly change all of your answers to the above questions? What if I was in your corner WITH you as you bravely began to navigate across new territory? What if I held the map for you as you take the first few steps? What if I was in your corner to cheer you on and encourage you to live your best self?

Are you ready?

People will drop over $100 per month on lattes and hundreds more on drinking and eating out, yet not want to spend $80 on a gym membership, or hundreds on therapy or a coaching program.

And then they wonder why they don’t feel good or aren’t reaching their goals.

People spend hours scrolling on their phones or watching Netflix and but don’t have enough time to read, meditate or go for a walk.

Your actions show where your priorities are, not your thoughts and ideas.

If you’re having a difficult time making changes to your health, happiness, relationships, business, whatever, take a look at what you’re investing in. Not just with your money, but your energy, time and/or attention.

The more you give to yourself, the more you’ll get back. You deserve to have everything you desire and nobody else is gonna give it to you but YOU.

If you’re worried about the price of getting started, you should see the cost of staying exactly where you are.

We are in the last few months of 2021 and I am offering this package that is worth well over $500 for a deep discount of just $325. Time is limited to grab this deal. This bundle also makes an amazing gift.

The awesome thing about this program is some of the content is yours to keep and return to over and over.

  • Two private yoga sessions ($80.00)
  • Assessment and Personalized Wellness plan ($125.00)
  • Two follow up Wellness Sessions  ($80.00)
  • Seven days of Wellness Program to motivate and inspire you ($125.00)
  • One-hour body work/energy session. ($50.00)
  • Crystal and Essential Oil Blend based on you primary wellness goal ($22)
  • Bonus Self-Care Package ($140)
  • Essential Oil consultation (free)

You are SO worth it.

Just send me a message and we can roll up our sleeves and get busy! I cannot wait to work with YOU!

Seasons Change

A student once told me—choose a path and walk it well.

It is not uncommon that we might feel a slight pull towards a change or shift this time of year. Nature is so obvious in showing us that it is okay to do just that, especially this time of year when we see the trees so effortlessly let go of the season’s growth. Some of us resist that pull, and end up staying stagnant and even miserable, when we could be feeling liberated. Or at the least, we could be aligned with our deepest selves as we welcome in the offering a change may bring.

The season for me is coming to a change as I feel and listen to the pull to welcome in something different. In fact, I have been feeling this nudge for a variety of reasons in the last few months. Part of it is the push to complete some big projects that I have been working on, and the other part of me is listening to the interior landscape of my soul asking me to align my actions with its deepest truth. Add to that some reminders that the Universe is always putting in my path exactly what I need in order to pause, look and learn. And maybe even slow down a bit to refuel.

I realize that there will be some disappointment, much like many of us feel as we watch summer come to an end and we pull out the snow shovels and warm sweaters for the coming months of cold.

I ask you though to feel the disappointment, and then rally around me and my work from the place of curiosity and wonder as I work on some big dreams in the next few months. I also ask for your compassion as I trek across new territory. Walk with me as the landscape changes and together we celebrate what lies ahead.

Know this– seasons come and go. Cycles are here to teach us that everything is temporary and that with each inhale there will be an exhale.

Stay tuned and consider joining me on the path.

Letting Go

I noticed this morning the beginning stages of the leaves letting go and I was reminded that the beautiful colors are a sign that some amazing growth is coming to the end of a cycle. This is also time when we ourselves also enter into a cycle of letting go. No longer striving to be bountiful, a softness enters out hearts and intentions, and we have the opportunity to shed, to fall away, and to take time to prepare the moments of soon to be rejuvenation and rest.

I looked at my life and considered that I too am experiencing my own seasonal change. I mean the reality is the few years have been incredibly disorienting for so many, including myself. The constant pull and push of emotions and uncertainty have been really hard to keep a grasp on. The division and attempt to stay steady has been exhausting.

Although perhaps it is that this seasonal shedding is that I am seeing what no longer serves me personally and professionally, and what I have carried through perhaps too many seasons. I believe at the heart of these metamorphic transitions– whether subtle or bold–we hold the key to the life we deserve and are destined to live.

As my feet plodded along the rocky trail and while I took in the presence of Life in my moments of reflection, my heart centered prayers easily flowed.

May I find within my shadow what needs to be shed and allow it to shed.

May I have the grace to loosen my grip on the aspects of my daily life that impede my peace.

May I find the forgiveness for others that I wish upon for myself.

May I let go of what is holding me back and keeping me from what I am worth.

May I be the light that I am and not hide in the dark corners of life.

May I release the old to make room for the new.

May I find the clarity to embrace what is and let go of what was.

May I surrender, and in doing that, be free.

May I remain beautiful in the process of letting go.

Autumn Equinox


The Autumn Equinox is a time of letting go and harvesting the good that is abundant in our lives. To allow the stalks and leaves to fall aside and go back to the Earth. With this beautiful and colorful season emerging it is our time to loosen our grip on the focus of growth and prepare to move into a more dormant season.

Autumn Equinox and cycles

This is also a great time to look at the cycles of life; seasons, months, breath, and even life. As we embrace the time of gathering our harvest we are also preparing ourselves for the cycle in which we become more hunkered down. A little more in hibernation mode. The paradox of understanding cycles exists everywhere.

The simplest observation is the breath; to inhale you must also exhale.

When we are awake we come to know that with each ending there is a beginning in whatever shape that takes; self awareness, growth, wisdom, letting go, forgiveness and grief.  If we pay attention, we can see this so easily in the changing of leaves. The amazing color that emerges following a season of bounty. Then the ease in which the leaf lets go. Watch as leaves effortlessly fall to the ground. They are taken into the loving arms of Mother Earth for the new growth that waits for the next season.

Take time to look at letting go of what no longer serves you.

At the autumn equinox there is a dynamic shift. The season of sunshine, growth, taking action, movement to a more quiet and still season. This time of year during the equinox is a powerful time to pause after the often chaotic energy of summer. Back to school and busy-ness to a more dormant and contemplative time.

This is time where we replenish, regenerate and recuperate from a season of push. 

Well, at least we should try to as the we are so in tune with nature and the natural rhythms of the world, if we are paying attention. Nature responds to the lessening hours of daylight by slowly fading into dormancy. Watch as the leaves fall from trees, the lush green of shrubs and vegetation fades, and animals forage and gather for a season of hibernation. How do we mimic these natural occurrences? We withdraw from the rush of outward action to a season of a more contemplative inner reflection of our spirit.

With this season also comes a wonderful reminder to gather your harvests and share with others and to celebrate the abundance of the world with your neighbors, your family, or even a stranger. We tend to want to hang on to “things”, both tangible and intangible and really all that does is is exhaust us and stop the flow of goodness.

During a yoga practice watch as you move in and out of balance and neutral. How your breath becomes rapid and slow, though we strive for equality of breath. Notice how the tension in our body is often paired with ease. Thoughts come and thoughts go.

The skills that we learn on the yoga to find neutral, equanimity, and harmony teach us the gift of following the rhythm of nature. Remember, our time on the mat is truly a practice for living yoga as we know that yoga really happens off the mat. 

Our practice this time of year should reflect the message of the equinox and allow it to be filled with times of pausing to gather your breath, to reflect in mountain pose with a sense of neutrality and to find the balance between dynamic postures and stillness.

Welcome the harvest that is within and always look for opportunities to be grateful.

 I know for myself, the practice of gratitude has lead me into a life of awareness that has enhanced my life everyday.

Life is really good, friends.

Insect Bite Relief

Oh my goodness bugs love to bite me. And my poor lil granddaughter is the same.

This is so easy and takes the itch right out.

Insect Bite Relief Rollerblend Recipe:

10ml roller
10 drops lavender
10 drops purify
5 drops peppermint

Top it off with fractionated coconut oil and apply to the itchy bites as often as needed.

For kids, cut the amount of essential oils in half!

If you’re curious about how easy it is to add essential oils into your life, check out this gorgeous ebook. I also have a great community of learning and mentoring.

After Sun Spray

I just spent five glorious days in Florida and spent four of them at the beach! Being a natural redhead offers me a challenge when it comes to my skin and the sun. I am a rare redhead that actually tans–if I use sunscreen and take it slow. I try to take breaks in the shade and not spend hours in the sun on the first day.

I am so thankful to have this simple and affordable DIY spray to sooth the skin. This is safe for kids and adults and the oils in this combo are also great for sleep, anxious feelings, cleaning, aches and pains, and MUCH more. Seriously.

Depending on the size of the glass bottle, you add:

  • lavender—soothing to the skin
  • melaleuca—keeps skin germ free
  • peppermint—provides a natural cool
  • Top off with water

Spray as needed following time in the sun! You can grab all three of these oils HERE and find my favorite glass bottles in my amazon shop!

You can learn more about the endless other ways to use these three versatile essential oils in this free ebook.