Stand Up Straight! Better Posture = Better You!

Growing up riding horses my trainer always wanted my back stiff as a board, especially during competitions. Heels down, head up, shoulders back, and stomach tight! On occasion a broom handle was put behind my elbows as my hands were on the reins, causing an over exaggerated arc to my frame and scabs on my mid-back where it would rub. My posture on top of a horse went on to win me  blue ribbons, so my trainer clearly knew a thing or two, but there was a backlash… My posture now stinks in every other circumstance. I look at pictures and cringe. Time behind computers doesn’t help either.

I’m doing my detox this week and I have decided as a part of my process to break the slouching once and for all!

So if like me, you catch yourself on the slouch a little too often, check out the benefits and exercises below!

Better Digestion

Give your organs room to do their jobs, slouching squashes them.

Better Breathing

Positions ribs for increased lung capacity, breathe deeper!

Improved Muscle Tone

Your stomach will look much better :)

Improved Back/Prevent Back Pain

No one wants to end up as a permanent hunchback or be plagued with back pain. Proper posture is your best tool for prevention and management.

Better Concentration

When we alter our posture and body language, it subconsciously influences our thinking and decision-making.


Superman always has excellent posture and he oozes confidence. When we standup straight, we can project our voices, and standup fully for who we are…hence the expression “Standup for yourself.”

Improved Image

It just looks better…you’ll look assertive, self-assured, and it is the best way to show off your assets. Nice looks good, while slouching never does!

So sit up straight at that computer!

Try these: Yoga Poses For Better Posture

or this:


or if you get really desperate:


“A good leg will fall, a straight back will stoop, a black beard will turn white, a curled pate will grow bald, a fair face will wither, a full eye will wax hollow. But a good heart…is the sun and moon…for it shines bright and never changes, but keeps its course truly.” William Shakespeare

8 Insiprational Quotes to Live By

We all need reminders once in a while about what is really important in life, that we are capable of more, and that everything is better with love and gratitude. Here are some of my favorite quotes from some of my favorite mentors:

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Have a wonderful day!!!

Time to Detox! Click Below to join me for Mind, Body, Soul Renewal!Screen Shot 2014-04-03 at 12.04.36 PM


7 Ways to Get Clear Now!

“Just as a gardener cultivates his plot, keeping it free from weeds, and growing the flowers and fruits which he requires, so may a man tend the garden of his mind, weeding out all the wrong, useless, and impure thoughts, and cultivating toward perfection the flowers and fruits of right, useful, and pure thoughts.” James Allen. 

Welcome to Spring. A gardener begins to plant this time of year and we should begin our own planting for our mind, body, and soul. During the winter we think, plan, and go within. Now it is spring and it is time for action so that our ideas and desires can manifest in the summer and be harvested in the fall. It is time to start planting!  We are not separate from the seasons, the earth, and our environment. If you need direction, many times you can find answers in nature.

One of the best things we can do during the spring is set aside a certain amount of time to get clear on our desires and clear out our homes, bodies, and minds of toxic substances, habits, and thoughts. We weed out the things that don’t belong so that the things we do want have room to grow to their fullest.

Here are some simple things to get you started:

1.Eat simple clean whole foods

Get fresh greens at your local farmers market. Cleaner food = Clearer Thoughts

Get fresh greens at your local farmers market. Cleaner food = Clearer Thoughts

2.Practice awareness and don’t let negative thoughts spiral

3.Keep a journal

4.Practice deep cleansing breaths

5.Cleanse the system with substances that reduce toxins, parasites, and infections such as pau d’arco, oregano essential oil, chlorella, or grapefruit seed extract.

6. Spend time outside in nature

I always feel calmer when I get to spend time outside.

I always feel calmer when I get to spend time outside.

7. Clean and organize the spaces you spend the most time in

Look at Better Homes and Gardens tips for room-by-room organization.

Look at Better Homes and Gardens tips for room-by-room organization.

Happy planting! Don’t forget to weed out the garden of your mind!

Want to go deeper?

Join me for my Mind, Body, Soul Renewal: A 7 Day Spring Detox designed to rejuvenate you on multiple levels using real food, herbs, reflection, and more! E-mail me for more details!

Green Drinks for St.Patrick’s Day!

Happy St.Patricks Day!

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An Irish Blessing for You
May you always walk in sunshine.
May you never want for more.
May Irish angels rest their wings right beside your door.

Celebrate with Green Smoothies: Check out the article to learn why you should try them!

Click Here for Green Smoothie Article 

Then try more recipes!

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Green Smoothies:

Avocado Smoothie: 12 cups water or almond milk, avocado, 1 cup spinach or kale, 1 cup blueberries (fresh or frozen), 1/2 banana, ice if desired, cinnamon to taste

The Beginner Smoothie: Water, banana, strawberries, greens

Kale Ginger Smoothie: Lettuce, kale, fresh ginger, lemon juice, and pineapple; add water to your desired thickness and taste.

Blueberry Smoothie: Baby spinach, blueberries, banana, flax seeds and almond milk

Easy Green: 2 ounces of spinach, 2 ounces of kale, 1 ounce of hemp seeds, small banana, water

Collard Mango Smoothie: 2 Tbsp lime juice, 2 cups stemmed and chopped collard greens or spinach, 1 cup frozen mango, 1 cup green grapes

Pomegranate Romaine Smoothie: 1/2 c. pomegranate seeds, 1 small banana, cucumber, small head romaine lettuce, and water.

Green Smoothie Yum: Handful of spinach, 3 slices of cucumber, 1/2 stalk of celery, 1 teaspoon of organic cinnamon, 2 frozen strawberries, 1 tablespoon of flax seed, 1/2 cup of blueberries(frozen or fresh), 3 tablespoon of organic rolled oats, 1 tablespoon of raw cacao, 6 ounces of unsweetened almond milk

Orange-Spinach Smoothie: 1 small orange, peeled, 2 big handfuls of spinach, 1 large kale or chard leaf or 2 baby bok choy (nutrition info is for 1 kale leaf), 1/2 cup frozen mixed berries (nutrition info is for blueberries), 1 serving vegan protein powder (optional, if you use it, RAW by Garden of Life is what I recommend), 1 teaspoon goji berries, soaked for 10 minutes, 1 teaspoon chia seeds, 1 cup unsweetened organic coconut milk

Detox smoothie: Romaine lettuce, celery, spinach, kale, apple, pear, lemon juice, ginger, parsley or cilantro.

Savory Smoothie 1: celery, cucumber, ginger, parsley, with watercress

Savory Smoothie 2: avocado, tomato, kale, parsley, garlic, with salt and pepper with water.

Make your own recipe: Start with 2 cups spinach, kale, romaine, bok choy, swiss chard, collards, dandelion greens or other greens. Add 2 cups liquid: Water, Coconut water, Almond Milk, Coconut Milk. Add fruit 1/2-1 cup banana, apple, mango, pineapple, berries, peach, grapes. For more flavor and nutrients include chia seeds, cinnamon, lemon juice, almond butter, hemp seeds, flax seeds, Young Living essential oils (only young living brand can be ingested).

For Your Sweet Tooth: Good for you dessert!

Butternut Smoothie: 1 cup + 1/2 cup almond milk, 1 cup + 1/4 cup (packed) roasted butternut squash or 3/4-1 cup canned puréed squash, 3-4 large Medjool dates, pitted, 1 tablespoon chia seeds, 1-2 teaspoons cinnamon, to taste1.5 teaspoons pure vanilla extract, 1/2 teaspoon ground ginger, sprinkle of ground cloves, 5-6 large ice cubes, or as needed

What is the Ultimate and Highest Goal?


There is a moment after you exchange niceties with the person sitting beside you on the plane when both of you have to decide whether to fully engage with one another or to put in your headphones and stare at a screen, magazine, or book. A few weeks ago two people decided to talk and to listen. One of those people was me.

 We talked about health, social media, movies, Broadway, books, Iceland, and Hawaii.  For two hours and 27 minutes we exchanged questions and answers. I gained precious morsels of wisdom from this stranger, books to read, places to go, movies to watch. What has stayed with me the most was the advice he told me he gives to his children:

Give without expectation. Love the same way. 

I thought it took courage to say this to a stranger. How often do we talk about things that real? It is way off the topic of weather. . .

I walked away inspired with new books, places, and movies on my TO DO list and an e-mail address.

I was thinking about him yesterday, how inspired I was by him, wondering if we would keep in touch…

What should appear in my inbox the next time I checked?  An e-mail from him with the picture below and an offer to send books he thinks I will like. He walks his talk, he gives to give.


It is amazing the way the universe responds to us. Human kindness, thoughtfulness, and caring is alive and well, despite what they are telling you on the news. I talk to wonderful people everyday.

 How can you act in and through love? How can you give just to give? No attachments to outcomes or expectations…

The next time you sit beside someone on the plane, consider not putting in your earphones.

You might just meet someone who is living proof of everything you want to believe in really works.

What could you do to brighten someone’s day?

Send a postcard! The Postcard Project will even pay your postage for the month of March! Come by the office or we will send you some! If you know someone who could use a pick-me-up, a postcard with a thoughtful note shuffled in among their bills could be just the thing!

Why Can’t You Have IT?

“The only thing I have to release in order to get what I want is my story about why I can’t have it.”


Pelicans find fish in the Gulf of Mexico in Sarasota, Florida.

 I have told people what I wanted and immediatly given them the reasons why I can’t have it.

“I want to __________(move, quit, do this thing, take this class, buy that, contact this person, try a new thing) but I can’t because…”

The excuses are endless: money, fears, skill level, your passion, the government, guilt, taxes, family, work…

It is frustrating for me to think back on how many times I have done this in my life. Excuses are fears and  self-doubt talking. Any excuse is self-limiting. Let them go, they aren’t serving you. There are a million reasons why certain things shouldn’t have been able to happen in my life and they happened anyway. Don’t let your story get in your way.

Nothing can change if we are too busy holding on to our stories of why we can’t. Watch the way you speak to friends and family over the next week, catch yourself when you cling to an “I can’t because story.” Try stating what you want, followed by “..and I am excited and open for the opportunities that will allow it.”


I’m Not Trying to Be A Hero

My dad first said this to me when we went camping in the Adirondacks and I laughed as he blew up an air mattress for his tent. I was used to sleeping on the ground.

“I’m not trying to be a hero.” He says after the loud air compressor accomplished its task.

He wasn’t trying to prove anything to anyone, he was just going to do what he wanted to do and what was most comfortable. At 60 he can still outpace me and most of my friends up a mountain, bike whole islands in a day, do ridiculous calculations in his head in the time it would take me to pull up the calculator on my iPhone, and has been noted to say “Its only fun if you could die at any moment.” He isn’t trying to impress you with any of that, he could care less what you think…and that’s why its impressive.

Even if at some times his lack of caring about other’s opinion’s is embarrassing to a daughter.

We all want to live up to others expectations, but we find true peace when we let go of them. We can be more authentic when we let go of what others may or may not think of our decisions. Realize what accomplishments really matter to you and which don’t. It is okay to go at our own pace, to be the last in line up a mountain, or to ease the discomforts of “roughing it” with some modern comfort.

Steve Henkels drives us to hike up in the Adirondacks.

Steve Henkels drives us to hike up in the Adirondacks.

Ironically, if you have the courage to be true to yourself, to follow your own path, and to follow your dreams despite what others may think, you will end up as someone’s hero. Now,  when I camp with my dad I’ll borrow an air mattress, and you know what?


You don’t have to be a hero, just be true to yourself.