Pilates Teaser 1 with Modifications and Variations

I know this is really over due, but here is a new video continuing the discussion on the Pilates Teaser that we started with the previous Pilates Teaser Prep video. Teaser is the gold star exercise in any Mat Pilates workout. This exercise works on strengthening the full body, and incorporates many muscles including all of the abdominal muscles, the spinal extensors and the hip flexors. In fact, the Teaser is much more effective than traditional crunches at targeting your external obliques and rectus abdominis. In this video, I show you a few different ways to achieve this amazing Pilates exercise, including some modifications. We will continue this with another video to come soon with some more Teaser variations.

Acupuncture: Everything You Need to Know

acupuncture-faceListen to the latest episode of Nourish: Body and Soul radio. In this recent episode I had my first guest, Margo Voskianan, an acupuncturist, and owner of Silver Leaf Acupuncture. We talk about about the history of Acupuncture, conditions that benefit from a session and what a typical session is like.

Download the podcast via iTunes (make sure to subscribe, rate, review and share)



Lederhosen-Dirndl-Run-in-Atlanta-in-October-2013-Photo-courtesy-of-GACF-I’ve decided to bring back OktoberFIT this year! This time it will be even bigger and better. OktoberFIT will be a month long health and fitness challenge during the month of October. The goal is to learn new healthy habits and provide you with tools to make it through the Holiday season. The months from October to January are full of temptations at every turn, from Halloween candy to Christmas cookies and cakes. OktoberFIT will help you end the year feeling and looking your best.

OktoberFIT will take place across social media as way to share with and inspire each other. You can join the OktoberFIT Facebook group where most of the action will be taking place, and also share your journey with others. If you share anything related to OktoberFIT on your own social media outlets be sure to use the hashtag #OktoberFIT so we can find each other.

I will posting a clean eating plan here and in the FB group before October 1st, as well as a fitness challenge calendar similar to last year’s challenge. Each day you find little tidbits of inspiration to benefit your health and well being. I will also be sharing new Pilates and Yoga videos for you to use along the way.

I’m looking forward to connecting with everyone who joins and shares in OktoberFIT!

Discovering Sahasrara: The Crown Chakra


What is the Crown Chakra? How does it affect you and your body? How can you bring it back into harmony? How can you awaken to your higher consciousness and to the Divine through the Crown Chakra?

Today’s podcast is the final episode in the seven part series on the Chakras. You can listen to this episode and the past ones through iTunes at https://itunes.apple.com/us/podcast/nourish-body-and-soul/id907475014?mt=2

Discovering Ajna: The Third Eye Chakra


What is the Third Eye Chakra? How does it affect you and your body? How can you bring it back into harmony? How can you awaken to your higher consciousness through the Third Eye Chakra?

Today’s podcast is the sixth in the seven part series on the Chakras. You listen to this episode and the past ones through iTunes at https://itunes.apple.com/us/podcast/nourish-body-and-soul/id907475014?mt=2

Turmeric Tea

turmeric tea recipe

Self care can seem, well, selfish. I think so many of us in today’s society are running around, getting our to do lists checked off, and taking care of others along the way. This is often at the neglect of ourselves. In order to be the best care giver we can be or need to be to the others in our lives like our children, spouses, friends and family we need to take care of ourselves first and for most.

I’ve mentioned this metaphor before but it’s still my favorite. I always think about when you are on a plane and the flight attendants are going through the safety demonstration. When they get to the oxygen mask they say to make sure you give yourself oxygen first, before administering it to another person. If you don’t take care of yourself first, you are not in the best position to help others.

You’re probably now asking yourself “What does this all have to do with tea?”

Fridays are now the only day that I am not teaching a class. All the other days of the week now start with early morning classes and end with evening classes, with lots of running around in-between. Plus I’m squeezing in checking off my to do list, running errands, and squeezing in my own workouts as I can.

I used to save everything for Friday and would spend my only real day off running around crazy. I decided this week to use Fridays as my self care day. I’m going to use Fridays as a reset for my week, only doing things that are beneficial to my mind, body and soul. Starting with a warm cup of Turmeric Tea and meditation. I’m going to only fill the day with things that make my face breakout in smile, and my heart breakout in song. Meditation, Yoga, bubble baths, pedicures, clothes shopping, anything that’s just fun, relaxing and soul soothing.

Turmeric Tea is an Ayurvedic tool often called “Golden Nectar”, “Liquid Gold”, or when made with milk “Golden Milk”. Turmeric has so many amazing benefits and has shown in research to help with so many different ailments. Of course you can just use Turmeric in cooking, but having a cup of Turmeric Tea a day will be the most beneficial, and it’s a great way to take care of yourself as you start your day. It’s a warm cup of comfort and healing.

I will be doing the Turmeric Tea recipe first thing in the morning to help the metabolism to wake up, and I’ll end my day with a cup of the Creamy Turmeric Tea before bed to help relax me as I drift off to sleep. Try all the variations and let me know which way you like it best in the comments!

Turmeric-benefitsHere is the recipe:

  1. Brew a cup of your favorite green tea (for the added benefits from the green tea) or just boil a cup of water
  2. Add the juice of  lemon or lime to your taste
  3. Add 1/2 teaspoon of turmeric
  4. Sweeten with your favorite sweetener such as honey, agave or stevia
  5. You can add other spices/herbs as you like such as ginger, cinnamon, clove, cayenne pepper, or black pepper*

*It’s been shown in studies that adding a dash of black pepper with Turmeric helps our bodies absorb the benefits of Turmeric better.

Here is the milk variation known as Creamy Turmeric Tea or “Golden Milk”:

  1. In a sauce pan, gently warm a cup of Almond or Coconut Milk
  2. In your mug add 1/2 teaspoon of turmeric, 1 teaspoon of your sweetener and any additions you’d like such as ginger, cayenne pepper, black pepper, cardamon, cinnamon, etc.
  3. Add a little (about a teaspoon) of the warmed milk to your cup and mix together until smooth with no lumps. Add the rest of your milk and mix well.