Transitioning our systems from waking to sleep and reverse is so beneficial and something I work on with clients and people in my classes. The right simple practices have a huge impact.

Try this simple yet powerful series before sleep to settle your nervous system and relax a tight or clenched jaw.

During graduate school in 2005 I led weekly Stomp classes on stair master machines in San Diego. They were intense, but short and putting the music playlists together for them was so fun for me.

After class one day..

This soup is liquid gold. The recipe found it’s way to my kitchen in 2019 and has become a staple. My son Felix was born that year and he now makes the soup with me each season.

I drink it with breakfast out of a mug, with lunch or dinner. You can enjoy it any time of the day! It’s so warm, hearty and has just the right amount of fruity zest.

Practice these three stretches in order to warm up and gradually intensify relieving motions for the cervical spine. For bodyworkers to share with clients and anybody who has a neck with tension!

Cueing with - open your chest doesn't always cut it when it comes to mindful movement and relief for muscles like pectoralis minor.

No worries if that's how you cue. It's a starting point. Much like using the ever so common door stretch for addressing chest tightness, it is helpful. 

The latissimus dorsi (lat) is a shoulder muscle that connects the shoulder all the way to the hip! It attaches from the humerus to the scapula, ribs, into the spine and hip. It’s a massive mover. Keep reading to learn about lat’s role in Pilates, Yoga, Exercise, Stretching and Massage Therapy.

The rhomboid major and minor are shoulder muscles that connect the scapula to the spine. Rhomboids are active anytime the shoulder blades come together on the posterior body and they oppose pec minor.

Keep reading to learn about the role of the Rhomboids in Pilates, Yoga, Exercise, Stretching and Massage Therapy.

The pectoralis minor is a shoulder muscle that connects the scapula to the ribs, effecting scapular motion and breathing when the scapula is fixed. It is active anytime we need stabilization of the shoulder girdle with the arms in front of us.

The deltoid is a shoulder muscle that connects the clavicle, scapula and humerus together, allowing the arm to move freely in many directions. It is active most of the day in most movements that we do - even when walking!

Every year it seems that just as start enjoying the blue light that peers in through my windows when rousing from sleep each morning, spring forward comes along and shifts all that glory to the evening!

It’s like the groundhog and the shadow, except every year its the same story - weeks and weeks of morning darkness is tossed upon me as I wait for the sun to make its way close to this part of the Earth in the morning once again.

Aside from my personal, minuscule window related troubles, fatal car accidents in the United States spike by 6% during the workweek following the "spring forward" to daylight saving time…

Do you ever feel impatient? Many folks have been waiting for spring for months. Every year I wait for the blue light to peek through my windows in the morning, even though I savor the snow and skiing. When I open my eyes and know it is the start of a new day and my body feels ready to get going with more ease than during the dark days.

We all have those days, when it seems impossible to get exercise, even though we know we need it. Physical activity benefits mood, digestion, immune function and more. Peruse these ideas to see if something sparks you to get going again.

What does your core and abs want to say to you today? (set a timer and write for 5 minutes, then share!) Here’s what mine told me today.