Free Gift



Free Gift


4 Tools to Jumpstart Your Journey Toward Your Happiest + Healthiest You

Whether you’re an experienced health nut OR just beginning your wellness journey, taking some much needed rest and relaxation OR the busiest you have ever been, the following tools are designed to help YOU consistently integrate healthy practices in four key areas (meditation, movement, meals, and mindfulness) into your REAL, every day life.  Use them everyday, just to get started, or when you are in a pinch and need to get back on track in the healthy, happy you department.  

And, if you like what you see and want more:  check out my blog and gratitude page for more tips and tools as well as recommendations and discounts on some of my favorite healthy companies and products.  Also, if you are interested in diving deeper OR in need of more of a more structured revolution than a little jumpstart:  check out my Bŏdhi Blueprint program, a 6-week personal wellness program (soon to be offered online), or contact me to discuss a la carte offerings designed to fit YOUR wellness needs. 

Meditation: Clear Your Mind (in 7 minutes)

Why should you meditate?  I could list all of the famous people who meditate or tell you about the many benefits of meditation, cited in prestigious medical journals.  Instead, I am going to leave you with a short (7 minute) meditation video and some solid instruction:  to start...begin.  

Find somewhere quiet with wifi access.  Have a seat.  Press play on the video.  Do it again tomorrow and the next day...keep going.  Notice how you feel.  I trust that will answer the question I posed above.  But, if not, let's discuss.

Yoga + Fitness: Move Your Body (for 20 minutes)

Okay, so I was tempted to wait to set up this free gift...so that I could set aside the perfect time to record this video for you...time without distractions...when I had someone watching my son...when I didn't feel so bloated...didn't have so much additional work on my plate...and (even though I pretty much never do my hair or wear makeup) had done my hair and makeup...AND borrowed a decent camera and microphone.  

But, (as you know if you watched the meditation video above) that would defeat the purpose. 

If there is one message and one message only that I want to get across to you with this free gift, it is:  to start, you need only to begin -- even if your 1-year-old is in the background screaming or your pants feel a little snug AND especially if you are stressed about a work deadline or something else.

That being said, check back regularly.  I will re-record this practice for you without distractions on MY end, so you get the most out of it. ;)

Meals:  Fuel Your Body (with these quick, easy recipes)

Most of us know we should integrate whole, unprocessed foods into our daily lives.  It seems simple, but in today's fast paced world, it can be so easy to get off track. So, here are two easy (no bake) recipes to get you back on the bandwagon.




I originally created this smoothie after leaving far too many heated yoga classes with a "hot yoga hangover"-- walking out the door with my usual post-yoga glow...only to feel totally depleted and defeated a few hours later.   

Even though staying hydrated is of the utmost importance to our well-being (whether we practice hot yoga or not), it seems to be one of the things we forget to do the most.  Ideally, we would always hydrate enough to avoid experiencing the signs of dehydration (feeling tired or dizzy, or experiencing dry skin, muscle cramping and/or a massive headache); but, for those times when we slip up (whether we drank too much booze, and find ourselves fighting good-old-fashion hangovers, or did not drink enough water, and find ourselves with hangovers of the dehydrated yogi variety), rehydrating is crucial to a quick recovery.  My suggested solution:  keep your refrigerator and freezer stocked and ready to make this quick, rehydrating smoothie, full of electrolytes and energizing foods.



1 cup blood orange juice

1 cup frozen pomegranates 

1 frozen banana (cut into slices before freezing)

1/2 cup coconut water (or 1/2 cup coconut water ice cubes for an extra frothy + refreshing drink)

1/2 tsp lucima powder

1/2 tsp green tea

Splash of lemon


Dump all of the ingredients into a high-speed blender. Blend until the pomegranates are ground up well enough that the smoothie turns from a light to dark pink color.  Drink it up!





  • 1 stalk romaine

  • 1-2 cups spinach

  • 1/2 cup grape tomatoes

  • 1/4 cup sun-dried tomatoes

  • 1 avocado

  • Handful of pinenuts, hempseeds or sunflower seeds

For the Dressing (ingredients to taste):

  • Salt, pepper, cayenne

  • 1 tablespoon nutritional yeast (optional)

  • 1 lemon

  • olive oil

  • vinegar or water

Chop all ingredients in place into a bowl.  

For the dressing: Mix olive oil, nutritional yeast, lemon juice, salt, pepper vinegar (or water) and cayenne until blended. Pour over salad and give it a shake so the salad is coated with all the dressing.


With so many diets out there, it can be overwhelming to try to figure out what healthy eating regime to adopt.  And then, on top of that, you have to make the time to buy your food and prepare it!

This salad is simple and easy to prepare and full of superfoods that will keep your body energized all day long.

Romaine lettuce and spinach are more nutrient dense than iceberg lettuce.  In fact, most greens are healthier than iceberg...so if you are filling up on iceberg greens, making the simple switch to just about any other greens should be a step in the right direction.  Romaine lettuce is high in Vitamin A, associated with increased immunity and improved vision, and carotenoids, associated with reduced risk of cardiovascular diseases and some cancers.  And, spinach is rich in Vitamin K and Potassium, important for bone/cell growth and normal body functions, respectively.  

Avocados contain a myriad of health benefits -- associated with protecting your body from everything from brain diseases to degenerative eye diseases, heart disease and cancer.  And, pine nuts (which are actually a seed) are full of essential minerals and essential fatty acids. 

And, when you are in the mood for something cooked heartier, you might consider taking out the avocado and romaine and cooking the rest, throwing it onto your favorite rice or gluten-free pasta.

Mindfulness: Practice Consciousness (in your everyday life)


Tempted to eat the sugar in your pantry or ready to remove processed sugar from your diet but don't want what is already in your pantry to go to waste?  Try using it to make and treat yourself to this holistic homemade body scrub instead. The honey will draw water into the skin, while the sugar will buff, olive oil will moisturize, and the lemon zest will provide an invigorating scent.

Blend ingredients until well mixed, then store in a jar.

  • 1 tsp pure honey

  • 1/4 cup light olive oil

  • 1 cup raw or granulated sugar

  • 2 tsp fresh citrus zest

Blend olive oil and honey. Mix in sugar and zest.  Enjoy!















What Does It Mean To Be Mindful?

For years, I thought Meditation=mindfulness; I checked the mindful box and moved on.  As I got older, I wised up...a bit.  I figured out that mindfulness was something we could practice while on the move; enter a deeper understanding of my yoga practice. Later, I realized that I needed to engage in mindfulness regarding ALL aspects of my life, off the mat too, to really be my best self.  First, came an understanding eating more mindfully (see above).  And, then awareness around mindfully shopping...parenting...and, finally, EXISTING -- learning how to turn my moment-to-moment choices (and purchases) into the cleanest, safest, and enjoyable ones for me and my family!  These days, green cleaning products and safe skincare products are easy to purchase at almost any grocery store; they are also easy and cheap to make ourselves using ingredients that we often times already have at home.  So, if you also want to be a little more mindful about where your money goes, try my homemade citrus body scrub recipe a whirl.