For the past four years under one roof, my family has Read more
Coming Home to Self
Practices for Times of Transition
Friends, I gotta be honest with you… The past thirty days have been a whirling dervish. Exciting, stressful, energizing and exhausting all at once. Read more
Yoga On The Go…
Easy tips to help you stay committed, consistent, and at home in your yoga practice when you’re abroad
The yoga sutras teach us that the level of achievement we will receive from our practice depends on the intensity with which we bring ourselves forth. Sutra 1:22 says The time necessary for success depends on whether the practice is mild, medium or intense. The Sutras also tell us that we must practice earnestly and consistently (Sutra 1.12). (The Yoga Sutras of Patanjali, Sri Swami Satchidananda).
In other words, these practices only work when we do! Yoga requires us to sometimes put the practice first, to catch ourselves when we’re making excuses not to get on our mats, and to cultivate consistency and follow through amidst our busy lives. In the throws of weekly schedules, this task is already a challenge for some.
So, when things are really shaken up (like when there is family in town, and you just can’t get to class— or when you’re literally across the globe), how do you remain steadfast in your yoga ritual?
As a traveling yogi I have found a few helpful solutions to this conundrum… Throughout my career I have spent weeks at a time in hotel rooms in foreign countries, have woken up early for 5am flights, and have been sleep deprived and jet lagged before teaching 4 hours of workshops. The title may sound luxurious, but sometimes it takes all the gusto I’ve got just to keep going on with a smile. And the amazing thing is this: I could never do this without my practice. The act of coming to my mat, and into my heart by way of the breath…. there is no cup of coffee (even in Italy) that can do the same thing.
Here are my best tips to keep you consistent when you’re on the go. You can use these practices in your everyday life at home, when daily life is shaken up, or when you’re traveling short or long term.
- Invest in a light weight yoga mat – Make sure you pack a mat in your bag! There are many travel mats that are under 1lb, and super easy to pack in a carry on. Make this item as necessary as your tooth brush. When you arrive in your hotel room, lay it out in a welcoming place as you are putting away your clothing and toiletries. When you wake up the next morning, step on your mat and commit to staying put for at least 15 minutes.
- Keep your practice simple – Not sure what to do when you’re practicing on your own? Find familiar patterns of movement, and make those your ritual. Sun Salutations, Gentle Core Work, Supine Twists… Just begin moving, and see where your body takes you. If you are not confident creating your own flow, there are literally thousands of online and digital classes to follow along with! (I have a few here)!
- It’s all about the breath – Whether you’re sitting still or scurrying through train depots, your breath is always, always, always available as an object for your awareness to settle upon. A simple breath technique to use on the go is the Box Breath. To perform this breath, inhale on a slow count of four, hold for a count of four, exhale for a count of four, and hold out for a count of four. Repeat up to 12 times. To help your mind remain centered on your breath, you can internally say to yourself, “Breathing In, Breathing Out,” with your in and out breaths respectively.
- Ideal times to practice – Before you let your mind jump into planning mode, remind yourself to settle down and tune in! Practice first thing, only after using the bathroom and drinking some water. It can be challenging to get back to your mat once you allow yourself to carry on with the day. To avoid bypassing practice, make it your first and last activity of the day. The mind and body usually experience a bit of stress while traveling, making deep sleep more challenging and less satisfying. Restorative yoga before bed will combat the wear and tear of travel, and will help you to rest well.
- Keep a journal handy – Svadhyaya (self study) is an integral part of the yoga practice. Journaling while you travel is a fabulous way to document novel experiences, and to keep track of your inner experience. When we travel we are faced with so much new information, thoughts, and ways of being all at once. Keeping a journal will help you to sort through and make sense of these impressions.
- If nothing else, Meditate – If you have time for none of the above, take (at very minimum) five minutes in the morning and in the evening to practice sitting meditation. Set your timer, and commit to sitting with ease for just five minutes. Tune in, listen deeply, release the tension of the body, and feel your aliveness. Your body, your breath, and your awareness are beautiful miracles that deserve your attention (no matter how busy you are). If you need assistance in meditation, there are a number of apps and podcasts that are available free of charge.
….et Voila! You are all set to roam the globe without leaving your yoga practice at home. Your body, mind, heart, and yoga teachers will all be glad you remained consistent 🙂
And Remember: The outer and inner journeys are yours to explore, learn and grow from. Wherever your path takes you, enjoy the ride.
Practices to Balance Pitta Dosha
(How to Beat the Summer Heat!)
The summer heat has really began to kick up here in SoCal; and with this rise in heat, we are also experiencing a rise in Pitta energy. In Ayurvedic Medicine, the sister science of Yoga, Pitta is fire, heat, and transformation.
And just like we need the warming heat of Summer, we need the warming heat of Pitta. Balanced Pitta is joyful, energetic, clear, concise, vital, and productive. And when in balance, it properly controls and regulates digestion, metabolism and energy production in the body.
Pitta out of balance (in excess), on the other hand, can lead to dehydration, high acidity, inflammation, heartburn, irritability, anger, and impatience! So, you can see why keeping our fire in balance is so important!
It’s not “good” or “bad”… It’s all about balance!
Just like a good fire, we want our Pitta to remain steady, bright and smoldering… Too hot, your fire will burn up all of the energy it needs to sustain itself. Too cold, energy will remain stagnant and sluggish.
Don’t know your Dosha? Use this easy to follow guide to find out!!
How to balance Pitta Dosha:
In Ayurveda, opposites are used to heal and bring balance to areas of imbalance. So, to balance Pitta- the energy of fire- you would want to use the cooling energy of water – the Kapha Dosha. This could look as simple as taking a cool shower, going for a dip in the ocean or a cool lake, or drinking a big glass of water!
Movement, breath and conscious consumption are all tools to call upon in your healing. Whatever you preferred method, there is a way to keep your Pitta in balance.
MOVEMENT and BREATH:
Cooling Asana: Very gentle backbends which shape the thoracic spine, like Cobra Pose, Cow Pose, and Fish Pose are cooling for the body and nervous system.
Breath: Practicing the Sitali Breath is exceptionally cooling. In this practice, you can literally feel the cool breeze coating your lungs. It’s as simple as rolling your tongue into a “taco” and inhaling. If you can’t roll your tongue, breathe in gently through your teeth. You can release your air through your mouth or your nose.
Stay Hydrated! This is perhaps one of the most important steps to take in calming Pitta. Drink lots and lots of water (slightly chilled or room temperature), especially in the summer months. On days you know you’ll be active, drink even more water than usual.
Take A Dip: If you have a cool body of water close by, take a dip in the evening when the sun isn’t so intense. You can also try doing a Cold Rinse after your shower. Just turn the knob all the way to Cold, and soak your head and full body in the chilly water for 30 seconds – 1 minute. (This is also a great trick for calming inflamed, sore muscles)!
Cooling Tea: There are many blends you can choose from, but Pitta balancing teas often include fennel, peppermint, cardamom, cilantro, coriander, hibiscus flowers, rose petals, and chamomile flowers.
Food Is Medicine: Eat more foods that are astringent, sweet and bitter. Cold foods like salads, veggies, fruits and coconut oil! Avoid foods that are spicy, sour, salty, hot and dry, like coffee.
There you have it! Easy practices to bring your fire-water energy back into balance.
May your summer be balanced and bright!
My mother gets to witness me being a mother, and my daughter gets to witness me being a daughter.
Here’s to all the moms!
If you are in San Diego, please join me for my annual Momaste Meditation Hike with Beaming Del Mar!
A Day of Self Love
Be Your Own Valentine
I am passionate about helping people create lifelong rituals which ensure their success, wellbeing and sustaining ability to thrive. Establishing healthy habits takes practice, persistence, and patience- whether it’s taking on a new diet, exercise regime, or adopting a new mindset.
The process of gaining lasting Self Love is no different. It takes time, practice, and many ups and downs to test if we’re really doing our homework.
Yes, love is work. Sometimes. But what better work could there be?
Honing the ability to love ourselves fully – no matter the external circumstance – is priceless. Self Love breeds contentment, joy, health, ability to be of service, and the ability to love others fully. It is only from offering ourselves love that we can offer it to others.
Remembering the importance (and vitality) of Self Love is especially important in times when society asks us to show our love with boxes of chocolates and flowers. Not that these things aren’t lovely… but they’re not L-O-V-E, Love. To truly experience Love, we must go past the image of love, and dive deep into the embodiment of love.
This state is cultivated from deep within, and only from within. To me, loving self is akin to looking within through eyes of love, a gentle heart, and a nurturing mind.
Below you’ll find some of my favorite Self Love Rituals. These are the practices that help me nurture myself, that give me care when ego says I’m not worth it, that nourish me so that I may nourish my family and students. They are by no means the only way to cultivate Self Love, but they are a few.
Feel free to take a full day going through all of these practices together; or just add in one per day, and feel how even a moment of offering yourself love makes such a world of difference.
1. Loving Kindness Meditation
My go-to, always, everyday. Love of any kind starts with Self Love. This meditation, practiced in three parts starts with self, then extends to an individual of choice, then to all beings. The order is not to create a hierarchy, but to validate the importance of giving within before giving abroad. I like to begin each morning with this meditation.
May my heart be filled with Loving Kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
(Repeat 2x, replacing “my/I” with “your/you” and then “our/us”)
2. Abhyanga + Hot Bubble Bath
Your body is your temple, and showing it a little love will go a long way. Taking a moment to clean your body and pamper yourself with pleasure is a beautiful act of Self Love. Immerse yourself in a hot bubble bath, with candles, your favorite calming music and essential oils. Then, for a few minutes, slather melted coconut oil over your entire body- don’t miss an inch! Tend to the spaces that normally don’t get looked at. Massage away tension. I promise you’ll feel good… and your skin will love it.
3. Take Time to Do Your Practice
Rid of what is not serving you, and make space for what you love. If you have four appointments scheduled in a day, but aren’t taking 10 minutes to care for your body and mind- rethink how you’re prioritizing your Self Love. Reschedule an appointment, and instead go take a yoga class, call a girlfriend to have lunch, close your eyes and listen to your breath… When we are over scheduled and overwhelmed, we simply can not offer our best selves. Quality over Quantity. Work can wait, but habitually not taking care of your body will eventually mean that you can’t work at all.
4. Nourish Your Body
Eat well. Feed your body beautiful foods. Feed yourself lovingly. Be aware of what you consume. Have a sensual experience with your food by eating slowly, and savoring all the flavors, textures and subtleties of your cuisine. Don’t eat on the go. Eat purposefully, graciously, and with ease. Your body will better assimilate the nutrients of your food, your digestion will improve, and you’re weight will very likely balance out on its own.
Try this little something extra for you sexy food lovers… Beaming Cafe’s Sexy Mayan Smoothie! I was more or less obsessed with this smoothie when it was first launched. It’s perfectly rich, a little spicy, gives a nice boost to your heart health, and invigorates the senses! Blend all ingredients in a blender or Vitamix- Savor and Enjoy!!
Sexy Mayan Smoothie:
1 cup almond milk – homemade sprouted or organic boxed
1 T Beaming superfood plant protein (with or without greens)
2 T cacao powder
1 tsp cinnamon
1/4 tsp cayenne
1 cup frozen banana
1/4 tsp sea salt (optional)
1/2-1 cup ice
Ok. There you have it. A few of my all time favorite Self Love Rituals. Now it’s up to you to make space for Self Love in your heart by doing your practice.
Sending you all lots and lots of love.
Yoga Chitta Vritti Nirodha
In a media world – How do we practice yoga authentically?
I have a friend who is just starting his yoga journey. He began practicing yoga to improve his health, but when he looks at yoga on social media he’s left with the impression that yoga is only about touching his toes, twisting into a pretzel, or hand-standing on a perilous cliff… Encouraging, right?
I think he’ll find some solace in this….
The research is valid that a consistent practice of yoga can relieve back pain and lower blood pressure; and the most recent study published in Frontiers in Immunology suggests that yoga and mediation can actually “suppress inflammation-promoting genes and genetic pathways, and can actually undo the physical and mental effects of stress, and reduce the risk of disease, at the genetic level.”
This is the yoga that yogis have practiced for centuries, and is detailed in the second verse of Patanjali’s yoga sutras: Yoga Chitta Vrtti Nirodha (Yoga ceases the fluctuations of the mind). The ancient practice of yoga is not about touching your toes, it’s about liberating your mind from the redundant, recycled, unnecessary thoughts that constantly pass through our heads.
The power of yoga is its ability to connect us to the deepest part of our inner self so that we may finding lasting health and peace. When we heal the mind, we heal the body.
The past decade has seen the packaging of an ancient practice in a way that makes it accessible and attractive to an emerging yoga community. The modern yogi’s challenge, then, is staying faithful to the antiquity and integrity of the teachings, not slipping into commercialism or diluting the practice.
So. How can you make sure you’re really practicing yoga, and not just glorified calisthenics?
For me, I practice authentically by practicing awareness of mind. If my mind is racing, competing, or judging the person on the mat next to me, I know I’m not doing my practice. If I am going over my to-do list for the day (or for the next three months), I know I’m not doing my practice. If I am still mulling over the guy that cut me off on the way to class, I am definitely not doing my practice.
But when, in the midst of the effort of each pose I am serene, focused, and full of breath, I know am doing my practice. When I choose to love my body, even when I’m tired, achy or injured, I am doing my practice. When I tune in and feel more than I judge and think, I am doing my practice.i
I come back to the teachings. I come back to the Sutras, like Yoga Chitta Vritti Nirodha.
The real practice of yoga is deeply intimate. Only you, yourself, can truly tell if you’re immersed in the depths of stillness that come from complete surrender to experience. Only you know when your mind is still. And only you can attest to how that makes you feel… But I’d bet it makes you feel pretty darn good. I bet you breathe a little easier, that your heart rate normalizes, that you sleep better at night, that your injuries heal faster…
So, don’t worry about what the social media yogis are doing. They have their practice to do- and you have yours.
Yoga is so much more than handstands, and so much more than a weekend get-away. It’s a lifelong commitment to bettering yourself, a constant inner-looking (Svādhyāya), a daily remembering of the power of your thoughts, and lasting peace that comes from the stillness of the mind.
Yoga Chitta Vrtti Nirodha. Yoga is stilling of the fluctuations of the mind.
Meditations, Mantras and Movement to Keep Your Chakras In Balance
What sets Yoga apart from other calisthenic routines?
The ancient yogis knew of something beyond the outer shell of movement- something deeper than muscles and bones- yet something just as important to shaping our physical health.
What they looked at and sought to keep healthy through their physical routine was the Chakra System.
So, what’s a… Chakra??
A Chakra (literally Wheel in Sanskrit) is an energy center or wheel of energetic movement in the body. It is part of the body’s subtle anatomy; and though subtle, has major effects on the gross, physical body and mind.
There are 7 major Chakras, which run along and align the spinal column, ranging from the base of the pelvic floor to the crown of the head.
Each of these 7 Chakras has a specific energetic and emotional quality, associated color, sound, and deeper meaning.
Often when we feel out of balance- angry, saddened, over-whelmed, exhausted- it is a sign that our deeper, more subtle self is in need of some serious restoration. Therefore, a great way to target the root of our imbalances is to look at the Chakras, and bring them back into balance first.
Below, you’ll find a simple guide to the Chakras, and how to bring them back into balance:
MULADHARA (ROOT CHAKRA):
Location: At the base of the spinal column, centered in the Pelvic Floor / Energetic Qualities: Stability, Security, Safety, Fear & Fearlessness / When you’re out of balance: You may feel unsafe and fear-laden
Bring back into balance with:
Meditation: Lying on your back, with your hands on your low belly, imagine red light charging through your spine down to the base, igniting new life and energy with each breath.
Mantra: “I fearlessly take on the challenges of life. Trusting my inner-guide, I face the unknown with love.”
Movement: Utkata Konasana (Goddess Pose). This posture requires strength, poise, and confidence. Open your heart wide and feel the power of your lower body. Breathe deeply all the way into the Pelvic Floor.
SVADISTHANA (SACRAL CHAKRA):
Location: Just above the pubic bone, below the naval / Energetic Qualities: Creativity, Sexual Energy, Personal Expression / When you’re out of balance: You may feel “stuck” or uninspired
Bring back into balance with:
Meditation: Practice simple seated meditation, follow your breath and soothe your mind into stillness. Creativity is the product of a clear mind. Sometimes just finding some peace and quiet is all you need.
Mantra: “I am available for creativity to flow through me with abundance and ease. I reflect the creation of all life, and recognize the gift of creation within me.”
Movement: Virabhadrasana (Warrior Pose). This posture requires strength and ease, and challenges the muscles of the pelvic floor and abdomen to maintain a long, supple spine. It sparks awareness and stillness. Root firmly, and maintain a soft gaze.
MANIPURA (SOLAR PLEXUS CHAKRA):
Location: At the Solar Plexus, between the naval and the breast bone / Energetic Qualities: Personal Power, Will, Decision Making / When you’re out of balance: You may feel uncertain, weary, uneasy about a decision
Bring back into balance with:
Meditation: Practice Kapalabhati Breath (Skull Shining Breath). Breathe in deeply through the nose into the belly, let out quick exhalations through the nose, as the navel “snaps” back toward the spine. Before trying this on your own, ask a teacher for proper instruction and safety guides!
Mantra: Simply state, “I am” with each inhalation. With each exhalation, bring your awareness to your physical presence, stating “here”.
Movement: Plank Pose. Yes, a simple posture to refine your core muscles and define the strength of your abdomen. Gently draw your navel toward the spine, reaching through your crown, broadening across your chest, and pressing out through your heels.
ANAHATA (HEART CHAKRA):
Location: At the heart center / Energetic Qualities: Loving-Kindess, Acceptance of Self and Others, Compassion / When you’re out of balance: You may feel unloved or unloving, disconnected, impatient
Bring back into balance with:
Meditation: Simple sitting, with hands on your heart. Breathe into your heart space, filling it up with air and letting it flow out. Practice until you feel your chest and shoulders softened and available to move freely.
Mantra: Loving-Kindness “May my heart be filled with loving kindness, may I be well, may I be peaceful and at ease, may I be happy”
Movement: Ustrasana (Camel Pose). This backbend opens the heart, strengthens the back muscles and invites you to breathe into the chest and ribs. Keep the neck and throat soft, and use the stability and strength of your legs to ground.
VISHUDDHA (THROAT CHAKRA):
Location: In the throat / Energetic Qualities: Verbal Expression, Speaking our Highest Truth, Communication / When you’re out of balance: You may feel unable to say what you need to, afraid to share your truth
Bring back into balance with:
Meditation: Recite “AUM” with clarity, taking equal time to pronounce each sound “A-U-M”. Don’t be afraid to make noise! The point is to hear yourself, and to get past the discomfort of opening up.
Mantra: “I speak my truth with confidence and clarity. I listen deeply to myself and to others, and communicate with ease.”
Movement: Matsyasana (Fish Pose). Try this assisted with two blocks, one underneath the scapula, and one supporting the head. Lengthen through your toes, and allow your throat space to open as you relax the face and breathe.
AJNA (THIRD EYE CHAKRA):
Location: Just at the Pineal Gland (Third Eye), set between the brow bones / Energetic Qualities: Insight and Intuition / When you’re out of balance: You may feel lost or untrusting of yourself
Bring back into balance with:
Meditation: With eyes closed, bring your inner awareness to the place between your brow. Keep your inner gaze alive and bright, as practice maintaining focus on this area.
Mantra: “I am connected, at peace, and present.”
Movement: Balasana (Child’s Pose). Allow your head to rest fully, either on the floor, or on a bolster or block. Soften the muscles of the face, and allow the gently pressure of the position bring your awareness to your third eye.
SAHASWARA (CROWN CHAKRA):
Location: At the crown of the head, rising up like a “Thousand Petal Lotus Flower” / Energetic Qualities: Trust in your Highest Self, Connection to Self, to all things, and ultimately to the Essence of your True Nature / When you’re out of balance: You may feel lonely, unsupported or irrelevant
Bring back into balance with:
Meditation: Practice inhaling and exhaling bright white light in through your crown. Inhale, white light filters in the body all the way down the spine. Exhale, white light leaves through the crown, shooting back out and creating a field around you.
Mantra: “AUM. I am one with all that is.”
Movement: Sirsasana (Headstand). Please consult a yoga instructor before attempting this posture. Grow through the spine, reach the tail and the toes upward. Use your foundation wisely, planting the forearms/hands firmly into the earth. Breathe deeply into the body, and keep a soft gaze.
Happy Balancing, Yogis!
With Love + Namaste,
- A Mala, unlike a gold chain, is not designed to be flashy or to seek out external attention. It is a reminder to go within, to seek solace in one’s self, and to deepen one’s internal awareness while out in the world.
- A Mala, unlike diamond earrings, is not a sign of class or privilege, but a representation of committed reverence and self work.
- A Mala, unlike jewelry made form synthetic metals, is made from pure Rudraksha Seeds, which have unique conductive properties. These seeds have been honored for centuries as prayer beads, and so also carry an important historic symbolism of the yoga practice.
- A Mala is inherently designed to support a meditation practice. The 108 beads, when followed carefully with each breath, offer about 35 minutes of focused meditation. And the large bead at the center, called a Bindu Bead (or Guru Bead), can be rubbed gently as a reminder for mindfulness during a busy day.
What does it really take to find your purpose?
You can’t force your purpose… What you’re meant to do will flow through you with ease, grace and abundance. And it absolutely will, if only you allow it to.
It will take deep work, inner-looking, and patience with yourself. It will take pushing through your fears and self-imposed boundaries.
And it will take letting yourself go freely into the flowing process of self-discovery.
You can think of it like this:
Your body and mind are channels which conduct energy. When these channels are clear, embodied energy can flow through you with ease- i.e.: whatever you’re desiring to become or create will manifest naturally.
Creating a clear channel through which energy can flow is the first step to honoring your ability to shine, to do what you love, and to live for your unique purpose.
By doing your practice. Every. Single. Day.
The bottom line: Do your self-work. Practice loving your body, respecting your mind, and taking time to rest. Practice pushing through discomfort- in asana, in meditation, during your work day. Practice loving fully, practice compassion, practice peace and ease of mind.
It may sound silly, but being there for yourself will allow you to truly listen to what your soul desires.
And from there, you will begin to live for your purpose.
Maybe what you’ll discover isn’t what you thought you wanted when you were younger. Maybe it’s not being a CEO, or an astronaut, or the president.
Maybe you’ll find that your unique purpose is being a supportive spouse, a loving and attentive mother, a team player at work, an inspired entrepreneur, or a better steward of the earth.
No matter your end goal, you can only start from where you are right Here and Now. So, breathe, be here, and trust that you’ll discover your purpose as it unfolds.
How one yogi began living for her purpose…
Betsy is a dear friend and an alumni of my seasonal day retreat series, A Day of Namaste. After attending the last ADON, Betsy was inspired to ditch her limiting self-view and begin living for the purpose of her higher self! Her story is truly inspiring. In her second trimester of pregnancy, she was let-go from a company which was going through bankruptcy. Some fear, and a bit of an identity crisis took over, but then… something magical happened. In going with the flow, in listening to her soul’s desire, she realized that the job she thought would always support her was actually holding her back. And so she created her own lifestyle blog for Mamas and Mama-To-Be’s, called Beautiful With Baby. Read her story below, and check out her beautiful site!!
Betsy and I recently led a Mamaste Meditation Hike at Beaming Cafe Del Mar. We shared our favorite superfood concoctions for Mamas, and talked about what inspires us to live fully aligned with our purpose. I even shared the McCarthy family creed, which begins with our Family’s Purpose.
Here it is: McCarthy Family Purpose
The purpose of our family is to love and support each family member in achieving the fulfillment that comes from doing their best to fulfill their life purpose. maintaining high levels of integrity, and working to improve themselves each day.
And our: McCarthy Family Creed
- Today I give thanks for all that I am and all that I have.
- Today I treat everyone I see with love and respect.
- Today I focus on staying the paphto fulfilling my life purpose.
- Today I do my best in everything I do.
- Today I do my best to improve my knowledge, skills, health and attitude.
- Today I create abundance for myself and all those around me.
“I am so fortunate to have been able to attend one of Stacy’s A Day of Namaste retreats. The minute you are welcomed through the doors at A Day of Namaste, you can automatically sense that by the end of the retreat your mindset and daily routine will be shifted for a greater good. Going into my last retreat I was in a state of uncertainty in my career. At 5 months pregnant I was seeking to grow a side business that would allow my creative side to shine and be compensated for. During the retreat I was given the guidance, tools, and shift in mindset that has now led me to be going full throttle with my lifestyle blog, Beautiful With Baby. I am now being sought out by major beauty and apparel brands for partnership. A year ago I never would’ve put myself out there to welcome this kind abundance with the fear of rejection. This change was directly influenced from attending ADON. The education you receive at A Day of Namaste is full circle. Everything from a healthy diet, movement, and mindset are crucial to living your best life and reaching your goals. I also learned how to karate chop a piece of plywood in half at the last retreat. So cool. Hiiii-ya!” – Betsy B.