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Life, Uncategorized

Happy Thanksgiving

“Be grateful for the kindly friend that walk along your way; Be grateful for the skies of blue that smile from day to day; Be greatful for the heath you own, the work you find to do; For round about you there are men less fortunate than you. Be greatful for the growing tress, the roses soon to bloom, The tenderness of kindly hearts that shared your days of  gloom; Be grateful for the morning dew, the grass beneath your feet, The soft arises of your babes and the laugher sweet. Acquire the grateful habit, learn to see how blest you are, How much there is to gladded life, how little life to mar! And what if rain shall fall today and you with grief are sad; Be grateful that you can recall the joys that you have had.” – Edgar Guest
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I am so grateful to have each one of you in my life. Thank you for being my greatest teachers. Every day I feel blessed to be on this journey with you. May you have the warmest of holidays from my heart to yours!

Events, Uncategorized, Workshops, Workshops/Events, Yoga
No plans for Valentine’s day? Join me this Friday at 6:00pm at Exhale Spa in the Epic for an amazing, fun and sweaty class. Whether you are in love or looking for love, this is the class to strengthen, unwind, and open up. We will take it low and take it slow, focusing on opening the heart and hips. DJ Pansa’s playlist will include fun and funky grooves to put you in the Valentine’s day mood.
Friday Feb 14th 6:00pm-7:15pm
270 Biscayne Blvd Way Miami, FL 33131   

Healthy Lifestyle Choice, Healthy Tip Tuesday, Life, Uncategorized
Are you setting yourself up for success or failure in 2014?  By now most of us have set the bar high for new aspirations and goals for this year. How amazing to clear the clutter of the past and jumpstart into the present 2014! New beginnings help us to create the best versions of ourselves. Statistic says that only 9% of people actually achieve their New Year’s Resolution by the end of the next year. Why such small rates of success? How can you stand out of the crowd and hit your mark? Here is my recommended recipe for success in 2014! 1. Set goals that are both CHALLENGING and REALASITC The 93% percent of people who do not meet their goal create unrealistic goals. Set yourself up for success by  creating a goal that will fit in to your current lifestyle. For example, a lot of people want to get in shape for the new year but might currently only work out once a month. Setting a goal to work out every day in 2014 is almost impossible to achieve because it requires a very large shift in current lifestyle. A more realistic goal is to work out once a week for January, twice a week for February, and so on, until the working out IS every day! 2. Set a realistic plan of ACTION and MOTIVATION to achieve that goal  Success is contingent upon action. We are all big dreamers and very few are big actualizers. What is the difference?  Successful people are constantly motivated to ACT. Make sure that you have a goal that gets you excited to achieve! Find ways to remind yourself about your purpose and your commitment to success. Just like building a house, you have to start with the foundation. What are the bricks that need to be laid first in order to create your goal? Create a solid plan, stick to it, and success is a guarantee.  3. Be PICKY Manifestation is most easily achieved through specifics. How will you recognize what you are looking for if you don’t even know what ideal looks like, feels like, or even tastes like? For example, if your goal is to find a new lover don’t just let anyone walk into your life! Who is your ideal mate? What are the characteristics that you value most in a partner? Describe his/her ideal personality. What does he/she like to do in their free-time? What does this person do for a living? What does this person look like? Be as specific as you can so that when your meet your goal you can recognize that you have manifested your dreams.  4. VISUALIZE achieving that goal and the feeling of success as often as you can Whenever your mind wanders to your goal or you are in action to your goal take a moment to embody success. The most important time to visualize is when you are near defeat! How does success feel in your body? Imagine how you will react to achieving your goal. What physical expression can you see yourself doing when you cross that finish line? Will it be high fives, jumping, fist pumps, or a touchdown dance? The more often you see the outcome of success, the more likely it is to happen. 5. Lastly, use the BUDDY System  Achieving a goal is like walking across the street when you are 5 years old. You are trying something new and this can be really scary!  The best solution is to find someone to help you achieve your goal and hold you accountable to achieving it. Get a buddy! Share your goals and keep each other on track. You can also set a reminder in your phone to help you stay committed. Your buddy can help eliminate procrastination and instead create action when you get stuck! Goal reaching requires a shift or a change in behavior. Change takes a lot of effort, time, and patience. Be realistic, be persitent, be optimistic, be diligent and you will hit your goal!  I am here to support you on your journey and with your personal goals. ~Namaste~

Foodie Friday, Healthy Lifestyle Choice, Healthy Recipie, Uncategorized
Can’t get enough pumpkin this season? Try these delicious fall pancakes. They are great to fuel up your fall weekends and they are very easy to make. This recipe makes 6 pancakes and takes 20min to prepare. Ingredients
  • 1 cup whole wheat flour or gluten free flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • pinch of sea salt
  • 1/4 tsp powdered ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1 cup unsweetened vanilla almond milk
  • 1/3 cup packed pumpkin puree
  • 1 Tbsp coconut oil
  • ½ tsp pure vanilla extract
  • 2 Tbsp brown sugar
  • 1 Tbsp pure maple syrup
Directions In a large mixing bowl, combine flour, baking powder, baking soda, sea salt, and spices to the bowl. Add in almond milk, pumpkin, coconut oil (softened), vanilla, brown sugar, and maple syrup. Stir well until chunks are broken up and there is a nice viscous get a bit runny consistency. If need be add more almond milk. In a large skillet ( I use cast iron) or pancake griddle, melt 1/2Tbsp of coconut oil and set heat to low/med. Once the oil is melted add in a few dollops of batter to the center of the pan. Cook 2-3 min on each side. Wait until the pancake stops bubbling to flip. Use a firm spatula to flip in case the pancake sticks to the pan. I love to heat up a little maple syrup to drizzle on top. Also, you can add bananas and chopped walnuts for an extra treat. Let me know how the pancakes turn out for you! Happy cooking! maple_syrup

Healthy Lifestyle Choice, Healthy Tip Tuesday, Life, Uncategorized
Reasons why something as simple as a high five can change your day.

1. The Smile

It is darn hard to give someone a high five and not smile. Even if you are not in the best mood, a good high five can turn any frown upside down. Create a reason to smile and experience the effect of happiness.

2. The Connection

Connecting with our fellow man is a crucial component to happiness. Being part of a team and knowing your value through connection is priceless. According to Professor Ketltner from University of California Berkley, and author of “Born to Be Good: The Science of a Meaningful Life,” physical contact is “the first language we learn” and “our richest means of emotional expression.”

3. The Feeling

The smack of the hands, the smile, and the connection lead to the best uplifting feeling. What is that feeling? On a scientific level, it is a release of oxytocin into the blood steam and the reduction of the stress hormone called cortisol. The spontaneous act generates feelings of trust, companionship, and excitement.

4. The Power

It is simple. When we do things that generate feel good emotions we step into our power.  In psychology, the concept of embodied cognition suggests that just as the mind influences bodily functions, bodily functions can influence the mind.  Physical expressions of power generate feelings of empowerment and and therefore lead to powerful actions.

 5. The Effect 

Wholeness. Oneness. Lightness. The high five propels you out of regret of the past, away from the fear of the future, and right to the beauty of the present. With a smile, a connection and an uplifted feeling we are better versions of ourselves. Even if it lasts for one second, the high five can be a divine moment. See how Rob from Improv employs the power of the high five on the New York Subway in this great video. Now go ahead and give someone a high five and experience the power. Thanks for reading.


Carey Benedict. “Evidence that Little Touches Do Mean so Much” The New York TImes Feb. 22, 2010. McNemey. “A Brief Guide to Embodied Cognition: Why You are Not Your Brain” Scientific American November 4, 2011.      

Healthy Lifestyle Choice, Healthy Tip Tuesday, Uncategorized
It is that time of year! Colds are running just as rampid as the kids in halloween costumes. Here are some helpful hints to keep you healthy!  1. Stay Hydrated  Water is fuel for the body. It is second to air and before food in survival necessities. Good water is like premium gas for your car. When your system in hydrated it is functioning at high capacity. When hydrated, your liver, kidneys, and lymph nodes can filter out toxins and fight disease. Releasing toxins through the urine is essential to maintaining health!  2. Eat Alkaline foods  When the body is acidic it is more likely to be a hospitable environment for disease. Most modern foods lack nutrients and minerals and when digested they create acidity in the body. This process of acidosis decreases the body’s ability to eliminate toxins and decreases energy. Instead of choosing processed foods, choose alkaline foods (fruits and vegetables) such as spinach, kale, broccoli, sweet potatoes, avocados, raspberries, blackberries, and apples.  3. Rest More Often in the fall we find ourselves feeling more tired and lethargic. Instead of pounding down another coffee, take time to rest and let yourself recharge. Your body is in tune with the rhythms of the earth weather or not you choose to acknowledge it can be the difference between that pesky fall cold or maintaing health. When it is darker and cooler, we tend to be more sleepy and have less energy. Take a nap.   4. Sore throat? Gargle salt water! At the very first tingle in the back of the throat, reach for the sea salt and add it to some nice hot water. Gargle the salt water for 2-3 min and spit the water out. According to Dr. Philip T. Hagen, editor in chief of the “Mayo Clinic Book of Home Remedies, “A saline solution can draw excess fluid from inflamed tissues and also loosens thick mucus, which can remove irritants like allergens, bacteria and fungi from the throat.” Read more in his New York Times Article. 5. Camu Camu Increase your Vitamin C with Camu Camu. This amazon superfood is the most potent and easily absorbable form of Vitamin C. Vitamin C is important because it boots the immune system. You can find the powder form of Camu Camu at your health food store. My favorite is to add it to my morning smoothie.  6. Echinacea  Take echinacea supplements or drink organic echinacea tea. Echinacea is a powerful herb that comes from a beautiful flowering pink plant that has been used by native americans for hundreds of years. Is fantastic for increasing the immune system, fighting infections, and reducing inflammation.  7. Liquid Minerals  The lack of nutrients in soil and in the majority of our food leaves us deprived of essential minerals, even if we eat very healthy. Taking liquid minerals will fuel your body, energize you, and strengthen your immune system. My favorite brand is Concen Trace. 8. Fresh Ginger  Fresh ginger is fantastic for digestion. It is also a natural disinfectant and immune system booster. This belly warming treat is sure to send any cold running out the door. I recommend adding some lemon or carrot juice to the ginger to take down the bite. 9. Wheat Grass Wheat grass is a powerful grass whose juice can be extracted and taken as a detoxifier, antioxidant, red blood cell stimulator and energizer. This alkaline gem is a must to maintain optimal health. Most juice bars carry wheat grass and you can take it in shot form.  10. Green Tea Sipping a hot green tea is just what your body and throat needs as the weather turns colder and when you feel like you might catch a cold. Green tea is a powerful antioxidant and circulation stimulator. Drink one or two cups in the morning or mid-day for maximum results. Help your body stay strong by giving it what it needs to keep you healthy!

Charity, Events, Uncategorized, Workshops, Workshops/Events, Yoga

Join me this Friday October 25th for “Wellness for the Cure” supporting Breast Cancer Awareness Month. This a healing yoga flow accompanied by the sound of crystal sonic bowls at the tranquil H20 Lounge at the VICEROY SPA.

  Registration entitles you to enjoy full use of the spa, water lounge & pools. YOGiiZA Organic Clothing, Healthy food and Juice will also be available for your enjoyment

Time: Friday Oct 25 7:00pm

Price: $25 Donation

*50% of proceeds will be donated to La Liga Contra el Cancer, (League against Cancer) a great local organization that helps cancer patients.


The Viceroy

485 Brickell Ave Miami, FL 33131


Please call 305-503-0369 to register. Space is limited.

Healthy Lifestyle Choice, Healthy Tip Tuesday, Life, Uncategorized
Do you find that you sometimes see the worst-case scenario flashing before your eyes? Do you find your mind overworking something that has not even happened yet, causing you stress? Do you sometimes replay scenarios in your mind and wish that they had played out differently? Do you feel tension or anxiety in your body in these moments? Well, the good news is that you are not alone. We all share this common experience of fear of the future and regret of the past that causes us tension in the body and causes the spirt to be in a state of unrest, or dis-ease. This state of unhappiness is the root of disease and weakness.  Happiness is contingent upon presence. Presence is contingent on awareness. Awareness is contingent upon conscious Choice. In order to step into complete freedom and happiness we must apply discipline and practice. Here are the three steps that I have been finding to be the most effective:

1. Determine the TRUTH

When we are unhappy often it is because we have determined and believe that something WILL happen in the future that might not be true. The most famous line is BUT WHAT IF?!?! There are as many “what if’s” as there are stars in the sky. The first and most important step is to ask yourself, is this statement true? Certainly  it is possible but it is not true because it has not happened. These negative thoughts come from a space of F.E.A.R, “False Events Appearing Real.” The truth is there are a lot of possible outcomes that can occur that are out of our control. Why waste time being attached to the fear of something that might not even happen?  2. Step into PRESENCE How do we let go of this false and fear based belief and thought process? We come into presence. We observe what IS happening right now and release anything else. We deliberately choose to be aware of TRUTH. Also, we step into a space of GRATITUDE. I find the most effective ways to release are through the breath, through meditation, mantra, with with yoga asana, or any physical exercise done with intention.  Presence is bliss. Trust in this bliss and the abundance of love.  3. Let go of ATTACHMENTS  When we shed ourselves of FEAR and step into a space of TRUST and LOVE, we can experience true happiness. This can only be done when we are free from expectations of the future and we let go of the attachment to the possible outcomes, both positive or negative. Our emotional attachment to the POSSIBLE sets us up for disappointment and FEAR. When we are clear and content in the present, seeing and observing many possible outcomes, with attachment to none, we are free from the chains. We can safely move, ebb and flow, connect, and rise.  UNLIMITED HAPPINESS = PRACTICE + PATIENCE + DISCIPLINE Keep the hard work and have fun! When you catch yourself going down the rabbit hole of the “what if’s”, laugh, realizing the TRUTH, connect to the PRESENT, and let go of CONTROL and attachment to the future outcome. Please feel free to let me know how this process is going for you!  NAMASTE

While in Thailand this last February I could not get enough of the delicious coconut soups so I decided to bring Thailand into my kitchen and yours! Lately, it has been rainy and I have been craving a great spicy Thai style soup. The combination of ginger and lemongrass is great for digestion. I hope you enjoy it as much as I do. Serves 2-3 Cook Time: 30min Ingredients  1 Can Coconut Milk 2 Cups Vegetable Stock 1 Tablespoon Thai Curry Paste 1 Tablespoon Fresh Minced Ginger 1/2 White Onion Diced 1/2 Clove of Minced Garlic 1 Red Pepper Thinly Sliced 1 Block of Firm USDA Organic Tofu 1 Stalk of Lemongrass (5”+ ) Chopped into 1/2” Portions 1 Cup of sliced Mushrooms 1 Cup Organic Frozen Edamame 1/2 Cup Cilantro 2 Tablespoons Lime Juice 1 Teaspoon Salt 100g Vermicelli rice noodles for garnish (optional) Directions  Thaw edamame in the sink with warm water while you dice and chop onion, garlic, mushrooms, lemongrass  tofu and red pepper. In a large saucepan or wok, brown the garlic and the onions in the bottom of the pan with a little olive oil on medium heat for 5min. Add the can of coconut milk and vegetable stock to the pan and cook on medium high heat for 5 minutes. Add in the curry paste, salt, lemongrass, ginger and lime juice to the pot and stir until sauce is fully mixed in. Finally add in the tofu, mushrooms, edamame and red pepper. Cook for 5-10min on medium high heat or until lightly cooked. Heat the tofu while still ensuring that the peppers to be a bit crispy. Lastly, garnish with cilantro and rice noodles. Season with additional salt, curry paste and lime juice to taste. A great pair for this soup is with brown rice. It takes about 45min to cook brown rice on the stove so make sure to start the rice before beginning to cook the soup. Enjoy this tasty Thai treat! Photo Credit and Inspiration: Kelly Mulcair from Inspired Edibles

Healthy Tip Tuesday, Uncategorized, Yoga
Imagine yourself zipping down the road and the world blurring by. Now imagine yourself walking down that same street. What do you notice when you walk instead of drive?  Perhaps you can hear the birds chirping, you feel the wind on your face, you notice the smell of the nearby restaurant, and you notice the old man on the corner reading the paper. Would you have had the same experience if you zipped by in your car? Your practice is the same. When we slow down the movement, and the breath, the discoveries are endless.  1. Enhance Awareness  The more slowly we more the more opportunities we provide to cultivate awareness to the subtleties of the body and the mind. Moving quickly can often cover up disconnection and mindless chatter. Slowing down allows us to draw deeper into ourselves, our thoughts, and our bodies. This might be scary and even more difficult than you can imagine. I encourage you to challenge yourself. Get to know yourself, the good the bad and the ugly. From this place of honesty, through heightened awareness, we can move forward on the mat and more importantly, in our lives. 2. Create Full Body Integration  Yoga – a deep connection, integration, and yoking of body mind and spirit. Slow movement facilitates this higher integration . Each subtle micro movement becomes a journey in an of itself. From the engagement of your pinky toe to the lifting through the crown of the head each slow shift in the body becomes a sensual and connected experience. When moving quickly we might not have time to draw awareness to the whole as we focus on just the part. We spend much of our time disconnected to the body, on the computer, on the phone, or mindlessly gabbing. Slow down and connect to your whole system, integrate, and discover the real you.  3. Increase Strength  Moving quickly is easier and less precise. Ever complete a project and realize some fundamental and crucial details were simply overlooked because you didn’t take the time to really look! I sure have. The same thing happens in our practice. As soon as we enter a pose we are already thinking about the next posture. Why? Because it is easier. I encourage you to stay, breathe, and build strength. Don’t overlook the small stuff. Master the basics and let your bones sink into the poses. Your muscles will  grow to support you.   4. Increase Lung Capacity  The more slowly we move the more slowly we can breathe. In the race of the tortoise and the hare, it is the cool calm steady nature of the tortoise that leads him to victory. Easier said than done. When we move quickly breath tends to be more superficial  clavicular or intercostal breath. It is quick, shallow and constrained to the central or top of the lungs. When we slow down the movement the breath has no choice but to follow. When we breathe pranayamic breath, we use the whole lungs, expanding all the way to the deepest cavities of the bronchial tubes. In the Krisnamacharya lineage of yoga, we use the breath as our ultimate teacher and guide to our practice.  Give your lungs expansion and experience the powerful transformation.  5. Deeper Surrender Breathing slowly takes us deeper into all aspects of our practice, especially surrender. When we stop resisting, fighting, and clinging, we can sink into the deepest of surrenders. Only when we take time to uncover and peel back the layers of self and see ourselves naked, can we truly surrender. We cannot hide or run away when we take the time to examine and sink deep into our practice. The only option aside from resistance is surrender. Surrendering is union. Union is yoga. SO, next time you practice make it your intention to move more slowly, more mindfully, and notice the transformation that will occur within you. This journey is endless. Take the time to enjoy the walk instead of the drive.