Entries Tagged as 'Wellness'


Put Yourself Out There.

putting yourself out there

Hitting ‘Publish’ on my very first blog post back in 2011 was exciting yet scary.  I put myself out there. Blogging and Facebooking, instagraming…  it feel more like a creative project than an exercise in self-disclosure, even though of course they are both. For the most part, the personal parts of my life do not get shared on my blog.  I blog to share and teach my passions and track my progress. Some days I write with hopes that just one person will find my blog and be inspired to try something new that they’ve been wanting to pursue. I share blogging as only one example of putting yourself out there because so many incredible things have happened for me on this blog. There’s so many ways to put yourself out there and so many great things often result from taking the leap. Why do so many people hold back? Putting your ideas out there with the potential to be judged can be scary. When your thoughts, ideas and opinions are exposed, your stuff gets real. It’s this feeling of exposure and vulnerability that holds people back from putting themselves out there, and it’s a real shame.  The fear is natural and understandable, but letting this go can open you up to incredible things.

You are allowed to have opinions.  Find your authentic voice. Express yourself. Put yourself out there. This is perhaps a good spot to finish up. I’m headed to work from one of my favorite Philadelphia organic cafes. I often meet interesting people in the wellness field when I’m at Down Dog Healing Cafe and they have the best Kitchari. Who knows…maybe someone will strike up conversation with me today and we’ll both put ourselves out there.

Are you putting yourself out there? Put yourself out there. Anything can happen. Anything. Anytime. To anyone. Put yourself out there. Now, now, now…




Philadelphia Coffee Shops

So I’ve been writing these #yogapeachnotes to myself every time I visit a coffee shop lately and leave them at the table for the next person who sits down. It all started because of this one and the guy who thanked me for it later.

Patience.  It’s not only waiting but it’s the ability to stay calm and keeping a positive attitude. Believe that it is possible and it is likely that it will happen.  When it comes to little things traffic or waiting for an appointment that’s running late I don’t lack patience. Life has taught me several lessons in patience and continues to teach me lessons. When something really meaningful to me, however, I can acknowledge that once in awhile I just need to take a step back and be a little more patient. I’ve learned that patience makes a difference. It makes me a more compassionate person too.  Perhaps it even makes me a better blogger.

Patience takes strength. Patience requires a positive attitude. Patience requires belief…that it will happen in time. Next time you feel tempted to dwell on something that’s progressing slowly in your life, consider this simple piece of advise. Being patient doesn’t mean sitting around just waiting for it to happen. It takes strength and character. Put in the effort to work towards your desires and be kind to yourself in the process. While you wait, try reading, writing, practicing, and keep on trying.  Trust that when you stay positive and believe it is possible you are one step closer to making it happen.  Keep the word patience in your mind.

What aspects do you need to be more patient about today?



Pi Day. Be Irrational.

national pi day

You can have your pie and eat it, too. Wait, that’s cake. Today is Saturday, March 14, 2015, Pi Day. A celebration of the irrational number that describes the ratio of a circle’s diameter to its circumference. Pi is approximately 3.141592653, and continues to infinity. No matter how many numbers after the decimal place you use, the only way to get it exactly is to use the symbol pi.  At 9:26:53 a.m. the date and time will read 3.14.15 9:26:53. That’s 10 digits of pi. It’s also Albert Einstein’s birthday.

Pi Day happens to be the first five digits of the infinite number and the date won’t come around again for 100 years. Math was my favorite subject growing up. I loved algebra and calculous. There is a chance I was even a little bit of a math geek.  In honor of that and the most auspicious holiday for math lovers I think I may just have to run 3.14 miles and grab a slice of pie. What kind of pie are you having today?  Dessert pie?  Pizza pie?  Chicken Pot Pie? Happy Pi Day. Celebrate your irrational side today.

P.S. Best wishes to all of my friends racing the DC Marathon today.


Your value

self worth

“Thank you for the note”  the man at the register said to me as I ordered my coffee just now at Chapterhouse Cafe.   It took me a moment to realize what he meant.  Just a few days ago I wrote this note on a napkin to no one specific.  It was just a thought in my head.  When I cleaned up the table I left the napkin behind. He told me he thought I wrote it for him and how much he appreciated it because he was having such a bad day.  We both laughed when he realized I hadn’t written the note for anyone but he told me it didn’t matter because it made a difference in his day. So maybe even though I didn’t intend it to be for him, it was written for him after all…

Perhaps I’ve become the “Napkin Note” woman.  You see, I wrote this one too last week.  I guess it lights up my night just a bit to know a simple note on a napkin to a stranger had a positive effect on his day.  So with that, I’ve written another one tonight. No specific meaning or intention. Just a thought that came to mind tonight. To no one specific, of course, but I wonder if it will reach anyone…

p.s.  Your value is not based on someone else’s inability to see your worth. xoxo


Advocare 10 Day Herbal Cleanse

Who’s idea was it to start a cleanse on Superbowl Sunday? Oops, my bad. February 1 sounded like a great day to kick off the group 10 day herbal cleanse and 24 Day Challenge a few weeks ago before I realized it was Superbowl Sunday. Kudos to the seven of us who started this morning anyhow. I usually do this cleanse twice a year and unlike a fast it encourages healthy nutritious eating the entire time. Hopefully with all the options you’ll all get through the football parties without too many temptations. Below is a list of the foods we remove and the foods I prefer to eat over these next 10 days. Incase you’re wondering, the intention of a cleanse is not specifically for weight loss. Many who do this cleanse, however, find that weight loss is one of the results…especially when combined with the 24 Day Challenge.

Just a little confession to my group before we all get started. I decided this time around I’d get a jump start in order to document and share my eating habits and workouts each day. Here’s my Advocare herbal cleanse day 1. The password was sent to all of you and will be the same every day. Please feel free to ask questions, share recipe ideas, and support one another on the group Facebook page.  Happy cleansing.

PROTEINS Eggs, Chicken, Turkey, Fish (Salmon, Tuna, Cod…), 93% Ground Turkey, Edamame

VEGGIES Spring Greens, Kale, Spinach, Broccoli, Cauliflower, Green Beans, Peppers, Brussels Sprouts, Cucumbers, Carrots, Celery, Onions

FRUITS Apples, Bananas, Oranges, Grapefruit, Berries, Pears, Mango, Pineapple, Tomatoes

STARCHES Sweet Potato, Brown Rice, Oatmeal, Beans, Lentils, Quinoa, Whole Grains (Buckwheat, Bulgur, Barley)

FATS Avocados, Almonds, Cashews, Natural Nut Butters, Seeds, Oils (Olive, Coconut, Flax in moderation)

REMOVE  White Flour, Sugar (including Honey and Syrups), Fried Foods, Processed Foods, Deli Meats, Hydrogenated Oils/Butter (including Creamy Sauces), Dairy, Alcohol, Soda, Coffee (including decaf)

WATER  68 ounces water/day. 80 ounces water/day on hot yoga days. Drink hot tea daily.


Protected: Advocare Herbal Cleanse Day 1

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Here one day. Gone the next.

Here one day. Gone the next.  It seems like there’s been too many of these lately. Funerals. An event that none of us wish to be attending.  Each of them recently have left far too early.  I think it’s important to feel and acknowledge the pain and sorrow of death which we all experience as part of life. Running away from the pain and refusing to talk about it to numb the pain only makes it grow deeper. Life, at times, can take you so far out of your comfort zone that there is nothing you can do or say to make things better. You simply just be with it for some time. I’ve responded differently to each of the recent passings, all of whom have left far too young. I’m writing this in the moments following today’s funeral of a friend who died suddenly this week and while I don’t have much to say I feel like I should be saying something. Because I care.

Life is truly fragile and short. Everybody experiences loss at some time in their life. Loss is an inevitable part of life, but that doesn’t make it easy. To those who are experiencing the loss and grief of family or friends at this time I wish you lots of love and I hope you will feel the strength and love from many people around you who care about you.

To the ones who have left…Thank you for who you were and are to me. I will always remember each one of you.

With love and light,



Happy Always.

Philadelphia Christmas race

Merry Christmas to those who celebrate and wishing happiness to everyone always.  Peace and love, Keli


The Twenty-fourth. Missing You.

Two months tonight since you said good-bye, Kara.  Not a single day has passed where I have not found myself in moments of stillness thinking of you and thanking you for the roll you still play in my life. I am angry, confused, and sad when I try to understand why you were taken so soon. I miss you and can sometimes hear the sound of your voice in my head. I am often able to laugh when I think of you too. The day we drove to say goodbye to you, can you believe you were actually able to make me laugh in the middle of all of the tears?  The girls shared the “angry yoga teacher” story you told them about me. I wish I knew this story when you were still here and I want to tell you that it makes me crack up and smile whenever I think about it.

It occurred to me during my Winter Solstice practice that the 24th was approaching.  As I lay in Savasana with the lights turned down I felt my tears on my cheeks. I thought about what you taught me when you were here and what you’ve taught me since you left.  As I drove to yoga this morning my heart ached. While I flowed through practice I remembered how warm it felt to practice next to you.  Sometimes I don’t really believe that we will never do this together again.

You entered the world on the 24th and you left on the 24th. I know I will associate the 24th of each month with you for many months ahead. Perhaps I always will. I am thinking of you throughout the day and thinking of your family. I love you, Kara. Merry Christmas.




Winter Solstice. Moving into a New Year.

Winter Solstice Yoga Philadelphia

December 21.  The Winter Solstice means the shortest day of the year is here which also means we begin to receive one extra minute of daylight every day until we spring forward again. I meet myself on the mat to greet the summer and winter solstice.  I began this morning with my new weekend ritual arriving the yoga studio one hour early on either Saturday or Sunday with a light Vegan breakfast, coffee, water, and something inspirational to read.  Fifteen minutes before class I enter the heated studio for meditation while I lay down usually choosing Supta Baddha Konasana with blocks (heart bench). This beautiful pose will lift and open your heart while gently opening your hips and shoulders. It occurred to me during this time that the solstice fell on the beginning of the new holiday week which also means I welcome a significant new age in the days ahead. Birthdays are an opportunity to reflect, give thanks, set new goals, and celebrate all that we have become.

Justine led an incredible class this morning which was one of my strongest practices of the month. When I refer to strength in yoga I not only refer to physical strength but also to mental and spiritual strength. My practice today was graceful. As I flowed smoothly I became fully aware and in tune with my body, my breath, and the strength and grace of my practice. Physically graceful. Internally graceful. As the year draws into the the final days all that was in 2014 fades away as many sit at the fireside feeling the heat anxiously trying to get it “all” done, realizing there is much we have not done. Pausing, let’s take a moment to realize it is now of no matter and give thanks for all that has been. Stop. Connect. Breathe. Three words to help ground you and connect you during a season that can sometimes lead to more stress and anxiety, than joy and cheer. Funny how the word “holidays” can be synonymous with leaving behind the stress of your daily life, to be filled with the stress of obligations that don’t quite feel like much of a holiday at all. The year has been both light and dark. On the darkest day of the year, may I ask you to consider taking a few moments to reflect on what this word “holiday” truly means to you? I invite you to create space for the things that mean the most to you. Focus on creating time for yourself and for those who are important to you. Fill these final days of 2014 with love, joy, movement and connection to yourself and those around you as we move gracefully into the new year.

With love and light this holiday season,


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