Good fats are IN! Coconut oil, omega 3 fats and DHA!

Did you know that eating "GOOD FATS" can help you lose weight? That's right folks, GOOD fats can get rid of BAD fat! Although fat used to get a bad rep, it's finally getting it's due! The fact is: we all need fats.

We now know that some fats, specifically the omega fatty acids (also known as Essential Fatty Acids-EFA's) are vital for health.

Omega-3 Fats

The king of the EFA's are the omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic aicd (DHA). Unfortunately, although DHA is  also an omega-3 fatty acid, it is NOT found in the other fats, so you have to find it elsewhere. (see below)

Plant sources of omega-3's include nuts and seeds, especially flaxseed oil or ground flaxseeds. they are also found in lesser amounts in legumes, whole grains and green leafy vegetables. Coldwater fish like wild salmon are a great source as well. The adequate intake guideline developed by the National Academy of Sciences Institute of Medicine recommends that men consume 1.6 grams of omega-3 fatty acids a day, and that women consume 1.1 grams daily. (unless pregnant or lactating, see below)

DHA's and Pregnancy

During pregnancy, developing babies rely on their mothers to get needed DHA. Since DHA is derived from the foods we eat, the content of DHA in a mother's diet determines the amount of DHA passed on to her developing baby. Unfortunately, the majority of pregnant women in the U.S. fail to get the recommended amount of DHA in their diets and DHA is not found in most prenatal vitamins. The good news is leaders in maternal health are beginning to educate women about the importance of DHA and some food manufacturers are starting to come up with creative ways to help people - pregnant and non-pregnant- get the DHA they need.

Current research suggests adequate levels of DHA may help increase a developing baby's cognitive functioning, reduce the risk of pre-term labor and decrease the risk of postpartum depression.

Why do pregnant and lactating women, who so critically need DHA, find it difficult to get the recommended amount of this crucial nutrient in their diets? There are two primary reasons. First, during pregnancy the daily requirements of DHA increase from 220 mg to somewhere between 300 and 1,000 mg (depending on which expert you consult). Second, DHA isn't easy to get in your diet, especially when you are pregnant. Significant amounts of DHA are found in animal organ meats and fatty fish.

My advice? Get a good DHA supplement from your doctor or from a health foods store. According to Dr. Barbara Levine, associate professor of nutrition in medicine at Weill Medical College of Cornell University, "the purest source of DHA is not the fish itself, but rather what fish consume: the ocean's vegetarian plant algae." Taking DHA supplements produced from marine algae is therefore a safe way for pregnant women to boost their fatty acid stores. (like the spirulina which is inside Green Dream powder!)

Another good fat: Coconut Oil

Organic coconut oil is an unrefined, non-hydrogenated plant oil that's produced from fresh coconut kernel without the use of harmful chemicals. The production process retains a maximum amount of the active medicinal compounds in this organic oil, including lauric acid, caprylic acid and capric acid. Modern research studies have found that these coconut oil compounds provide a number of benefits.

Possible Weight Loss

Coconut oil can be a healthy source of dietary fat when you're trying to lose weight, according to Bruce Fife. In his book “The Coconut Miracle,” he writes that it contains fewer calories than most oils and has no toxic trans-fats. Furthermore, the saturated fats in coconut oil are in the form of medium-chain triglycerides (MCTs), which are more easily metabolized than long-chain triglycerides (LCTs) and are less likely to get stored as body fat.

True story:

My girlfriend, who had a baby the same time as I did, couldn't lose the last few pounds 6-9 months after having her baby girl. She tried everything. She connected with me about the stubborn last pounds, so I asked her what she was eating each day, when, and what her activity level/exercise was like. Everything seemed fine.  She was breast feeding, so that should be doing the trick. After I was stumped, I said, "just as an experiment, try having 1-2 Tablespoons of coconut oil each day in addition to the rest of the stuff you're eating/doing. Don't change anything else, only the coconut oil each day." She DID, and 2 weeks later she reported in that she had lost that last 5-7 lbs!!! With NO other change but the coconut oil. Yeee! Love success stories!

Improves Immune Function
Functional Benefits

Coconut oil is rich in lauric acid, a compound that supports immune function, according to Jon J. Kabara, Ph.D., Professor Emeritus at Michigan State University. He writes that when you take coconut oil, the body converts the lauric acid in this oil into a compound called monolaurin. Kabara reports that monolaurin is a potent immune system stimulant that can also be obtained from human breast milk. It helps nursing babies to fight off infection while their immune systems are developing.

According to the Coconut Research Center, coconut oil is classified as a functional food because it provides a number of benefits beyond those provided by its nutritional content (also known as a superfood). Fife notes that more than half of the fatty acids found in coconut oil are in the form of lauric acid and capric acid, two compounds that have potent anti-viral, anti-bacterial and anti-protozoal properties that aid in treating genital herpes, influenza, HIV/AIDS, hepatitis C and gum disease.

My son AND my dog LOVE coconut oil. They will eat it by the spoon full, which is the best way to consume it. If you (or your family) don't love it that way too, no biggie, just add it to any smoothie or substitute it for other oils when cooking. You'll fall in love, trust me!

HERE is a smoothie recipe including coconut oil!

and the majority of my desserts contain coconut oil, check out those recipes, too!

references and for more info:

The Coconut Miracle, Bruce Fife, 2004

Jon J. Kabara, Ph.D: Health Oils From the Tree Of Life

The Coconut Research Center: http://www.coconutresearchcenter.org/

She Knows-Pregnancy Website

Comments (7):

Bradley Mayeux on

coconut oil is high in ALA. this can be turned into DHA – the conversion is often low.
new studies show that if you are not getting DHA or EPA (from fish or meat), the body will get more efficient at using it.
so vegans rejoice :)
1 tsp of coconut oil per day is all you need.

Arizona on

With the way it helps diabetes, obesity, cuts imflimation and strengthens the immune system, it’s no wonder the medical system wants to demonize coconut oil!

Charley Neal on

I’ve been taking Coconut oil for 3 and half years,and it does wonders for me. It helped me drop thirty five lbs. Now my Diabetes type 1,is in control.

Jaime on

Great article! I loooove coconut oil. Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all the toxic chemicals in your life with healthy organic alternatives. Its completely changed my life and how I feel everyday! :)

Heres a great review of everday roots: http://reggiesreview.weebly.com/everyday-roots-review.html

Keep up the great content!

Jaime on

Great article! I loooove coconut oil. Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all of the harmful chemical products in your life with organic ones. It’s completely changed my life and how I feel everyday :)

You can read a good review of Everyday roots here: http://reggiesreview.weebly.com/everyday-roots-review.html

Ginger hunt on

In The Google heading said this answered the question of “does coconut oil have EPA & DHA?”, however I could find nothing that addressed that question. Krill oil is so expensive I was hoping to find another good source of Oleg 3 with those in it. Thank you. :)

dusti on

i wonder if any one can tell me the proportions od ALA , DHA, and EPA in coconut oil? one is so often told veg an nut oils only contain ALA’s but i’m sure that cant be true of coconut oil, can it? thankyou

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What’s Infrared? Plus Some of My Favorite Healing & Self-Care Rituals for Stress

Ah, 2020. It was a transformative year in so many ways but I definitely felt like I was in survival mode for most of the year. Intuitively, I knew my body needed so much more space for healing and self-care than usual.


With distance-learning and homeschool for my kiddos, more work than ever (so, so grateful) and hardly any alone time for this mama of three my energy was stretched thin. I’m was in desperate need of some space. My solo time is where I process and integrate all the lessons and gifts of this life. The past year I made more of a concentrated effort of putting my phone away and taking time for myself. I feel the difference in my anxiety and stress levels when I take time for myself. Loves, there’s no excuse to not allow a daily moment to yourself.


Keep reading for my little secrets to heal your body, better your mood and cultivate natural energy!



My favorite hiding spot - my sauna 

No joke, I will actually go and hide in my sauna (or in my closet or bathroom) to get some time alone time. My infrared sauna sanctuary was the biggest investment in myself and my health, and I’ve never been happier about it. 


Fun fact, I also helped get a sauna for my mom for her arthritis and the healing has been incredible. Since using her Clearlight Sauna she notices feeling so relaxed during and after a session. At night she sleeps so much better as there is less pain from her rheumatoid arthritis and osteoarthritis. A regular sauna treatment has the power to calm you, decrease anxiety and so many other benefits.



Why infrared saunas?

Infrared saunas gently penetrate the skin 5-8x deeper than regular heat alone and are one of the most effective and healing ways I have found to heal from toxins, physical stress symptoms and more. It feels like laying in the sun on a warm day and feeling the heat deep into the core of your body. Infrared rays have the ability to revitalize your cells and metabolism, soothe your muscles, relax your nervous system and sweat out toxins. There are so many incredible benefits of infrared from detox to better sleep, improved circulation, stress support, and an immune system boost. 



Take the pressure off

Your sanity and happiness, moment to moment, is way more vital than checking everything off your to-do list. Start simple, one step at a time. Follow the good feelings from one into the other. Show up to the world the way you want to and the way you need it. I choose to show up with love — so my kids see it and hold on to it.



Choosing natural ways to boost energy

Slamming coffee ALL day, every day is (surprise, surprise) not good for your nervous system and adrenals! Choosing natural energy boosts like cacao lattes, liquid sunshine chlorophyll water and adaptogenic collagen lattes heal your nerves instead of killing them. 


I LOVE Liquid Sunshine because it’s super alkalizing, anti-inflammatory and helps fight infections and diseases. Our unique organic mint & water infusion helps to detoxify your blood, liver and beautiful bod! Chlorophyll is the molecule found in plants that give them their bright green color and captures sunlight for photosynthesis. It helps to eliminate harmful bacteria from the body, hydrates and heals the skin and boosts your energy.



My three favorite natural energy-boosting recipes:

CACAO LATTE

Blend 2 tbsp of Cacao Magic Superfood + Protein with 1 cup of nut milk and a spoonful of honey or sweetener of choice. Heat on the stove and enjoy!

COSMIC COLLAGEN LATTE

Combine 1 cup of nut milk with 2 tbsp Cosmic Elixir and 1 tbsp honey or sweetener of choice. Heat on the stovetop, sip and smile!

LIQUID SUNSHINE CHLOROPHYLL WATER

Take a huge glass of water and add 1-3 droppers full of Liquid Sunshine and hydrate! You can add lemon and cucumber and turn it into a fun herbal cocktail! 



Allow time to play and flow to happen

Simple moments are truly treasured. When I am so intuitively connected to the voice within me, to the messaging within my body that is constantly sharing with me what she desires, I’m way more open to play and celebration. It’s the moments of laughter, games, dancing and exploration when we’re filled back up. We all need breaks from reality, time to decompress and allow the true beauty of who we are sink in. When we step away from our routines we gain a new perspective and find more appreciation in where we are and how far we’ve come. Allow yourself to let go, even if only for 10 minutes.



SLEEP

Make sure you are getting enough for YOU and your body. Try and settle down an hour before you want to get to sleep, turn the lights down, turn the computer/tv off (stimulation for the brain) and read, meditate or take a bath. Make sure you have a routine and attempt to get to sleep around the same time each evening. I love to take a bath with my Chrysalis Bath Soak and turn off my phone then go to sleep. 

How to Use our Cosmic Collagen Blend [Plus Recipes to Get You Started]

We’re OBSESSED with our newest superfood beauty Cosmic Elixir Adaptogenic + Collagen Blend and want to share a little more on how to tap into this bliss! This is our first blend with collagen in it, which all of us here at Philosophie love adding to coffee and smoothies anyway so win-win!


Our founder Sophie Jaffe designed this high vibe vanilla blend with the beauties at Almost 30, Krista Williams and Lindsey Simcik to celebrate all of us in every season of our lives. This blend was intended to help balance the hormones and mood - especially after 2020 and beyond! We’ve included some other powerful ingredients in this blend to make it truly out of this world! 


The Benefits of Collagen

A superfood blend infused with collagen like our Cosmic Elixir is an easy way to help promote vibrant skin, as well as balance and support your mood in your everyday life. Collagen is the most abundant source of protein in your body. It’s a major building block of bones, skin, muscles, tendons and ligaments and helps keep skin glowing and smooth. 


Why do you need Collagen?

The body naturally produces collagen on its own but over time it slowly loses the ability to synthesize enough of it on its own. In supplementing your diet with an adaptogenic and collagen blend you’re supporting your body’s natural ability to produce collagen and keep you feeling blissful longer!

Easy Ways to Use a Collagen Superfood Blend

We are so excited by this adaptogen, collagen blend because not only does it taste amazing but it makes it so easy to incorporate extra nutrients into your daily routine. Here are some easy ways to incorporate it into your routine plus two of our new favorite recipes!


  • Make a grounding morning or evening latte by blending with your favorite nut mylk
  • Add to ice, milk & organic fruit/veggies to create a tasty smoothie
  • Add to any batter for a delicious take on pancakes, waffles or any baked goods, or other tasty treats
  • Add to water, ice and citrus to make an herbal water cocktail
  • Add to oat bowls and other brekkie creations

COSMIC ELIXIR LATTE

A calming, warm latte to enjoy in the evenings or substitute with your morning coffee if you want to skip the caffeine! 


Gather This:

1 cup nut milk of choice

2 tbsp Cosmic Elixir

1 tbsp honey or sweetener of choice


Do This:

Combine all ingredients in a blender and blend. Heat on the stovetop and sprinkle with cinnamon. ENJOY!


COSMIC HOT COCOA

A tasty treat for those cool evenings. Sip and cozy up!


Gather This:

1 ⅔ cups cashew milk

1 tbsp Cosmic Elixir 

½ tbsp Cacao Magic 

1 tbsp coconut oil 

2 tsp Cacao Bee Honey 

Pinch of salt


Do This:

Pour cashew milk into small saucepan and heat on low heat until steaming. Turn off heat and whisk in Cosmic Elixir, Cacao Magic (or cacao powder), honey, coconut oil and salt. Pour into mugs and garnish with a sprinkle of cinnamon and enjoy!


How do you plan on using our Cosmic Elixir Adaptogenic + Collagen Blend? Tag us on Instagram @philosophielove and let us know!

Manifesting TRAVEL in 2021 For My Family of Five

It’s no secret that I’m a huge believer in dreaming and manifesting a future for the continued growth, health and abundance of my family. The work and belief of manifestation have truly helped get us to the place we’re in today.

Manifestation is not always easy. It takes a lot of work. It takes a lot of sitting in the fear and discomfort that things might never happen but still putting your full strength and trust that they can and will. It’s stepping outside of your ego, throwing away anything (and sometimes anyone) that is blocking your path and calling your manifestations out into the universe. It’s having a clear and concrete vision.

This past year has been filled with heavy emotion and challenges for us all. I’m choosing to look forward to so much brightness in 2021. Our family flies to Tel Aviv, Israel every single year for summer break, for at least a month. My husband has his immediate family there (my sister & mother in love and 3 nephews) and we absolutely love this tradition. Not traveling to Israel to see all of our family, friends and cousins, as we do annually, was something very different for us. We take that time to learn, love, evolve, connect and educate ourselves, through all the mind-opening experiences you get while traveling to a new city, especially internationally.

So, in 2021 I’m manifesting travel for my family of five and for so many others!

Here’s what I love about our annual Tel Aviv vacay with my family:

We walk EVERYWHERE and sometimes up to 7 miles a day. By the end of the day, we are so spent that it feels absolutely amazing to go to sleep. I read with my little ones every day and often on the beach and anytime we can. The days seem SO long in the summer in Israel because we don’t have any typical distractions we would have at home. We get to talk about all sorts of issues in the world, connect, and snuggle.

My boys are comfortable in ANY situation they are in: they can play, talk, connect to ANY HUMAN of any age, speaking any language, at any place in the world. They hold onto their own sense of self. They are adaptable, happy, and resilient.

We find a home away from home by staying in an Airbnb that gives us all the comfort of home in a new destination. New routines, cycles, and comforts in the discomfort. We try new food and eat everything we can. We discover new flavors, get adventurous, explore new restaurants & new chefs on the scene. Our days are spent at the beach surfing, playing in the sand and getting demolished by crazy waves. And the conversations in the water that inevitably emerge or the meditative state in the mornings at the sea. All of it.

How to manifest travel in 2021

1. Get started on manifesting your own travel in 2021! Create a dream board of the place you want to visit once we’re all able to safely which will be soon - I can feel it!

2. Explore destinations and try out Airbnb if you want to live like a local. This is my FAVORITE way to stay and travel. This way you can also go grocery shopping and make meals at “home” which saves money and is WAY more fun. You also have all the amenities of a home (i.e. access to laundry, cost-effective, and much more space).

3. Do your research, save up and TRUST. Most of all, trust your intuition. Trust that if you are dreaming of Tel Aviv like me or another dreamy destination, you can make it so.

Every single adventure comes with risk but the reality is that things will always work out and it will always be exciting, and an experience that bonds us and allows us to connect and grow. You only live once, even when you’re a mama. Why not give yourself and your babes an adventure? Why stay in your comfort zone? Everything is figure-out-able.

Abundance Holiday Gift Guide

I’m so excited to share our ABUNDANCE HOLIDAY GIFT GUIDE that gives you a closer look at the love + deeper purposes behind our Philosophie products. Find a little something for everyone on your list that offers more intention and meaning in your gifts this holiday season.


A beautiful way to spread a little more love, intention and compassion this holiday season is to share what has been transformational and meaningful to your life. If you have friends and family that are ready to step into their life, transform their whole health, and elevate their well-being, then we want to help you find the PERFECT Philosophie goodie to gift them. 


Give the gifts that help spread love, wellness and ABUNDANCE this holiday season. 


For the BUSY MAMA//

Berry Bliss & Green Dream to get her started on a lifetime of health and wellness and provide natural, sustaining energy for herself. Coconut Magic Coconut Butter for healthy fats and a snack on-the-go at any time of day!


Share some of your favorite smoothie recipes to the favorite mom in your life - all our superfood + protein blends instantly elevate any smoothie.


For the HEALTH NUT//

Raw, vegan Green Dream Superfood + Protein Blend for their daily boost of greens and to sprinkle on everything!!


All our favorite savory dishes like soups, veggies and salads have a boost of Green Dream in them. 


For the MEN in your life//

Cacao Magic Superfood + Protein Blend to add to his coffee and in a post-workout smoothie + Cacao Bee Honey to drizzle on errythang!

For the FOODIE//

Liquid Sunshine Chlorophyll Drops to enjoy during and post-meals for a naturally cleansing reset.


For the FITNESS LOVER//

A Philosophie Reset Program to help set intentions, cultivate clean energy and support their fitness journey. And, our LV Fit + Philosophie bundle with a 12-week workout guide to help support their health! 


For the BEAUTY BABE//

Chrysalis Detox Bath Soak, Chrysalis Healing Oils and Chrysalis Water which is skin medicine from the most therapeutic, moisturizing and anti-aging ingredients found in nature. 


And, Berry Bee Honey or Green Bee Honey for a DIY natural face mask + to eat!



C-Section Recovery Advice // Kai’s Birth Story

This post is written in collaboration with Pacira BioSciences, Inc., but all opinions are my own.

 

These last couple of weeks I’ve spent cherished solo time with my eldest Kai and it’s given me some time to reflect on my journey into motherhood and how grateful I am to be raising a beautiful, strong boy. We have been so blessed with this incredible little human and sweetest soul. I LOVE being his mama and can’t wait to see the man he becomes.

While it’s been 10 years since I brought this little man earthside, I still remember every detail of his birth. We were so blessed to have a beautiful, healthy baby, but what was supposed to be a natural birth turned into an emergency C-section and traumatic experience. I’ve decided to share this experience in the hopes to encourage other expectant mamas to take control of their birth story. 

All I can do is share advice on what I did/do and hopefully it helps others in their journey. C-section recovery is different from vaginal birth, and there are few things that you will want to be prepared for on your journey. C-Section recovery is NOT worse than a vaginal birth, it’s just different. What could’ve been a beautiful, powerful first birth with Kai was traumatic and admittedly, fuzzy because of the surprises and hysteria that blanketed my entire experience. I want mamas to know how to prepare for the unexpected during delivery and that begins with recognizing how strong you are and also knowing ALL your options.

THE BIRTH STORY

Preparing for your first, second or fifth birth all comes with their own unknowns. You can never exactly predict how the process is going to go. With all three births I worked with a doula and prepared for a natural delivery. So when I was told I would have to have an emergency C-section with my first delivery, I was in complete shock. I was 26 when I had Kai, and I was the first of my group of friends out here in LA to have a baby and was a bit out of touch with my mom at the time, so I was very much traveling this journey solo. I hired a doula, but didn’t touch on the possibility of having an emergency C-section because I planned on having a vaginal birth.

 

Did you know that you CAN have a birth plan for a C-Section?

I didn’t with my first and I wish I did. Many hospitals have certain protocols they need to follow, but medicine has come a long way and you have more of a say. Even if you don’t plan to have a C-Section, prepare for one in case, especially regarding your pain management. Almost 1.3 million women deliver babies via C-section each year, making it the most common surgery performed in the US and more than half of patients who have a C-section are prescribed an opioid. I’m partnering with Pacira BioSciences to encourage women to raise their expectations for what should be expected after surgery. It’s so, so important to have a say in your own pain management and know that there are non-opioid options available. You have the power to take control of your birth.

On August 23, 2010 at around 11pm, my water broke. I went to the hospital with Adi and my doula and close family members were there. I was in labor all night and all the next day. Kai’s heart rate didn’t respond to labor well and would drop every time I had a contraction. It was concluded that the cord was wrapped around his neck and the decision was made to move to an emergency C-section.

I had taken pitocin to help speed up the labor and then an epidural, but then was given another drug to reverse the pitocin, so I could go into surgery. At 4pm on August 24th, Kai was here! He was a beautiful, healthy baby and I’m so grateful there were no complications with the delivery.

As upset as I was to hear I had to have a C-section after 17 hours of sitting in the hospital in labor, I was so beyond happy and in love with this little human. The recovery was unlike any other and so much more challenging than I expected, but I healed and had the most beautiful birth experience with my second, Leo Beo, which I’ll save for another time.

Mamas should know that now there are non-opioid options that we’re not available to me like EXPAREL, that when utilized in a pain management plan, help support rapid recovery. EXPAREL, which is injected by your doctor during surgery, post-delivery, only numbs the part of the body where surgery was performed. I encourage you to talk to your doctor about non-opioid options like EXPAREL and ask questions about how your pain will be managed.

After giving birth, remember to enjoy your newest little addition and recognize how powerful you are. Giving birth, no matter how, is the most superwoman thing you can do. You are an incredible mama.

 

EXPAREL is indicated for single-dose infiltration in adults to produce postsurgical local analgesia and as an interscalene brachial plexus nerve block to produce postsurgical regional analgesia. Safety and efficacy have not been established in other nerve blocks.

 

Important Safety Information

  • EXPAREL should not be used in obstetrical paracervical block anesthesia.
  • In studies where EXPAREL was injected into the wound, the most common side effects were nausea, constipation, and vomiting.
  • In studies where EXPAREL was injected near a nerve, the most common side effects were nausea, fever, and constipation.
  • EXPAREL is not recommended to be used in patients younger than 18 years old or in pregnant women.
  • Tell your healthcare provider if you have liver disease, since this may affect how the active ingredient (bupivacaine) in EXPAREL is eliminated from your body.
  • EXPAREL should not be injected into the spine, joints, or veins.
  • The active ingredient in EXPAREL:
    • Can affect your nervous system and your cardiovascular system
    • May cause an allergic reaction
    • May cause damage if injected into your joints
    • Can cause a rare blood disorder

 

For more information, please visit https://www.exparel.com/risks

How This Mama Sneaks in Workouts with 3 Kiddos

For as long as I’ve been active I’ve found creative and fun ways to do so all day long. Any other busy mamas out there know that our time is sacred and here’s the secret - you don’t have to do a long-form workout every day to stay healthy or fit.  


Since becoming a mama, I’ve never been too strict about my workouts as long as I move my body throughout the day, and make it exciting and new is what inspires and motivates me. This and prioritizing clean eating, getting in my daily dose of superfoods, and connecting to my intuition in everything I do gives me all I need to be the best mother, wife, entrepreneur and creator I can be.


There are MANY days I don’t do a “real” organized workout and I want to share how I sneak in my workouts at home while balancing my schedule with three littles and multiple businesses. 


Here are my 5 ways to sneak in workouts as a mama of three!

Take off ALL the pressure.

Your sanity and happiness, moment to moment, is way more vital than checking everything off your to-do list and working out for an hour every day. Start simple, one step at a time. Follow the good feelings from one into the other. Show up to the world the way you want to and the way you need it. I choose to show up with love - so my kids see it and hold on to it. 


Prioritize getting in at least 2-3 minutes of high-intensity movement a day. It all adds up!

This could look like jump squats while brushing your teeth. Leg lifts while folding laundry. Lunges, tricep dips, planks and push-ups while watching TV. Pick something that will feel good to you and commit to a short burst. I’ll do push-ups while my kids build legos or maybe calf raises or squats while I wash or dry dishes. A few leg lifts while I watch a TV show with Adi or doing 2-3 min of yoga/handstands during the workday when I’m feeling stagnant. It all counts and IT ALL ADDS UP.


Drink LOTS and lots of water.

Dehydration can trick us into thinking we’re hungry or tired so when you drinking tons of water, you support your energy levels and keep everything flushing through properly. It’s common sense. The more you hydrate the more energy you have to go on a morning or evening walk with your kiddos, do a quick 10-min yoga flow in your living room, or schedule a time during the week to go to your favorite outdoor HIIT class! Elevate your water by adding Liquid Sunshine Chlorophyll Drops to help o eliminate toxins, hydrate the skin, and boost digestion.


Go on an evening hike or walk and take the whole family!

I love taking night walks with my family since it creates a way for us to bond after a long day of separate distractions and adventures. Beyond fresh air and light exercise, these night walks provide a space for togetherness and reflection that allow us to truly reconnect. I don’t know what it is about being outside, but it’s always easiest to speak your truths, your fears, your joys when you’re unbound by walls and are completely free to feel and express.


Intuitive movement and meditation

No matter how full my day is, I always try to move my body in a free-flowing way at least once. Honestly, loves it’s as easy as putting on some heart-opening music and dancing around the house. On a really good day, I love to set up my morning with a gratitude check-in, meditation and then some intuitive yoga but often this looks like a few minutes outside while Noa naps where I can jump into some handstands and stretching. Lately, I've been focusing on nurturing poses like Crescent, to keep my feet rooted in the earth and knowing I am always supported by Mama Gaia and the universe. Whatever you can do to move your body. If you’re interested in learning how to connect to this intuitive movement space, come take class with me! We uplift each other so much just BEING there and being present.



If I don’t keep moving I feel lethargic which isn’t a good look for me. I get grumpy, unmotivated and snappy. I need to flow and move all day long to support my life as a person, business owner, wife and mama. 


How you do one thing is how you do everything, right? So bring this self-loving, positive, energetic, strong self to your day today and every day! Then when you go to do the longer form “real” workout you’ll notice how much better you feel!! 


What are some of your favorite ways to move your body? Share with me in the comments below!