“Nothing ever goes away until it has taught is what we need to know.”

– Pema Chodron


You already ARE complete.

Others will walk with you but ultimately this is your journey.

Choose the path(s) that light you up!

Look for beauty. Share your light with the world.

Your strength (and resilience) is what you will keep you moving in the direction of your dreams … take pauses, but do not stop.

GO WITHIN for answers.

Start where you are, trust the process and know you truly got this!

“The breezes at dawn have secrets to tell you

Don’t go back to sleep!

You must ask for what you really want.

Don’t go back to sleep!

People are going back and forth 

across the doorsill where the two worlds touch,

The door is round and open

Don’t go back to sleep!”


Explore: Wise Sages


You never enter the same river, the same pose, the same breath twice. Each moment is a new experience to live fully. Leave the familiar pond and try something new! The following pose can be quite new for most, but once practiced can help you build confidence, grace, and other things that will help you ultimately tap into living true to your wisest self.

Padangusthasana (pahd-ahng-goosh-TAHS-uh-nuh)

Hand- to-Big-Toe Pose 

Hand-to-Big-Toe will help you to stretch all your muscles from head to toe as well as test your mental strength. It is one of the wisest poses as you truly have to step in your power, find foundation and simply be trusting in the presence of yourself as you root and lift all at the same time. 


• Calms the brain and helps relieve stress and anxiety

• Stimulates the liver and kidneys 

• Stretches the hamstrings and calves 

• Strengthens the thighs 

• Improves digestion 

• Helps relieve the symptoms of menopause 

• Helps relieve headache and insomnia 


1. Stand upright with feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. 

2. Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can’t reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.) 

3. With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. 

4. Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed. 

5. Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend. 

6. Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, lift your torso and head as a single unit back to upright. 


• Slight bend in the knees 

• Use a strap under feet if can’t reach the toes 


Intuitive Eating

When I am asked whether I am a vegetarian, and I do get this question a lot as a health coach + yogi, I take a breath and then I say “I eat what my body needs at the time.” I also add in “I follow my gut, literally.” That translates to, I eat mostly vegetarian because that is what my body mostly needs, but if I need extra protein or if I am not healing from something, I need to introduce something new to help me fight whatever it is I am facing. And that is okay. It is okay not to put a label on how we eat. It is also okay to have strong beliefs around what you do choose to eat. It is your body and food is what makes it up. So yes, I encourage knowing your body and your beliefs and then being firm about what makes you thrive. 

We all know what we should be eating. If our practice is strong and we are used to tuning in, then making decisions about diet can be quite easy. Whenever I work with a client, we talk about balance in life first and, once we address key areas that may need attention, then we discuss diet.  

The question to ask yourself when deciding what to eat is “Do I want to eat that salad and feel… perhaps vibrant, or eat those sweets and … maybe need a nap. Everyone’s responses are different but there are generalites, so think clean whole foods to feel energized and sugary foods, in moderation, when you don’t mind getting a bit tired. And believe me there is room for both. But knowing how the foods you eat make you feel (and this does change daily) is key to good health. 

So next time you are ordering or deciding what to make, close your eyes and ask yourself how you want to feel and what will support you in this effort. Surprise yourself on how wise this higher self can be in helping you feel your best. Each and everyday ask yourself … 

PQ: What foods can I eat that will contribute to my health?

PQ: What foods should I limit or cut out to feel my best?

And then add in a lot of love because you won’t always make the “right” decision but we are here to learn and with awareness, movement and nutrition practices you are well on your way to total health and wellness. 


The answers I seek are within.

+ Spiraling Tools

Playlist: NS Wisdom

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