We are enjoying beautiful 80 degree days in the Pacific NW but make no mistake, Fall is here! What does that mean for you? Does it mean breaking out the fall wardrobe? Hoping to fit in to those jeans and sweaters or worrying about having a muffin top or loosening a belt notch? Are you looking at all the halloween candy filling the store shelves? Thinking about the turkey, stuffing and pie and holiday cookies and wondering how you’re going to avoid gaining 20 pounds again by New Year? Does it mean dreading or looking forward to a hectic season of gatherings for friends and family and more than the usual amount of adult beverages to either celebrate the season or cope with the season? If you have any fear or worry about staying healthy and fit heading in to the holidays,  you can drop it! We work with clients every year to get a handle on this time of year. You can get a handle on this early by doing just a few simple things NOW.
  1. Create a new fitness habit starting right NOW.    If you start right now, even 10 minutes a day in the morning will make a positive difference. Start at your level – so don’t jump in to a cross fit or some unreal workout.   Begin with bodyweight exercises in your bedroom, a simple yoga series to invigorate your mind. Look at it as part of a Whole Life Wellness plan. Do tree pose while brushing your teeth. It all counts!
  2. Prepare and plan ahead.  Remember the brain likes patterns and will go back to the olds ones if we don’t consciously change them. Preparing a new response is one way as well as planning ahead. If you know there will be treats without healthy options at gatherings, make sure to eat a healthy meal before going. It’s a lot harder to turn down cookies and goodies when your stomach is growling! Know what the holiday season brings – instead of resisting it, take a look at how your cravings are just that and you don’t have to act on them. Set up a new response – like grabbing a friend and taking a twirl.
  3. Make some of your social plans based around activities. This is such a beautiful season for walks in the park, hiking  to see the leaves changing colors, playing outdoor games, taking a trip to the ice skating rink, you name it! Propose social events that get people involved and moving rather than just sitting around eating and drinking. The eating can be part of it and there are some wonderful choices I’ll share in another post. But if we look at the season as an experience of connection rather than just of food stuffs there are rewards that benefit our Whole selves.
These are just 3 tips we can do to ease the stress that many associate with this time of year. If you want more help creating a personal plan for you to not just survive the holidays but THRIVE and head into 2018 looking and feeling better than ever, request a chat today.

Exercise done correctly and through an appropriate exercise program designed for your specific needs can be one of the best things, not only to do when you are sick, but to keep you from getting sick. At Yogilachi we focus on a holistic approach and all of our health and fitness programs include an exercise, nutrition and mindset component. We are founded on functional YOGA, Pilates and Tai Chi along with strength and agility training, personalized holistic nutrition plans custom designed for each clients needs and goals. Grab your FREE   Change Your Body Change Your Life 7 Day Mini Program  or call us today to see how we can best support your holistic health and fitness goals.

  No man or woman is an island. Right?! Well, recently I have felt like I’ve been an island that’s been hit directly by the hurricanes. I don’t think I’m alone in caring deeply about issues in our world today. Caring so deeply about the people close to you and wanting to protect and help them. You do what you can and then that’s all you can do. And it has to be 1 day at a time or you will utterly deplete yourself until there is nothing left. You hear it said often, this idea of the oxygen mask on yourself first, but why is it so darn hard to heed this!? A rare occurrence of letting my guard down so completely and asking for guidance from one of beloved clients, I was struck by what a needed impact his view had for me. As a person who is constantly learning, trying to grow and maybe addicted to self improvement, I’m often brought back by the simplest of offerings. Those of rational thinking in my world of hyper emotional being tend to be the biggest ripples. When my client gave me the advice that I need to start with “just for today, get through today and be clear on your focus of your 3 areas – one must be Replenishing.  I plan to bring him in for an interview specifically on this topic so you can hear it straight from him  

I am a big fan of “hydro therapy” and part of the treatment is pure Epsom Salt! The gift of water cannot be overlooked. Water is natures healer. Hot Springs is a decadent pleasure I learned to love when my husband and I vacationed in Pagosa Springs, Colorado. There is something vitally healing when you soak in water straight from Mother Earth. With it’s spectacular mineral content and life force you can feel the tension melting away. But if you don’t have a hot spring near you, create your own mineral bath and treat yourself to a nice soak. Add an abundance of the Epsom Salt and your favorite essential oils. I usually buy the bulk bags at Costco and they carry Dr Teal’s which I find to be an excellent brand. I add my own essential oils of lavender, eucalyptus and something in the mint family if I want something more invigorating. Spending 20 minutes on a good soak can do wonders for tired, sore muscles. Don’t like full body baths, try just a foot bath – similar effect and invigorates tired sore feet. Top 7 ways an Epsom Salt Bath can help heal the body: 1. Soothes sore muscles 2. Relieves Aches and pains 3. Helps body release toxins 4. Reduces stress 5. Minimizes swelling 6. Refreshes skin’s appearance 7. Rejuvenates tired achy feet Give it a try! It can be an excellent way to find whole body relief and wellness!

I am sitting in a library across the Bridge from the Coove getting work done while my boys practice Aikido. I think I should be progressing with my Aikido too, but how will I fit that in as well as the countless other actions I need to get done before official teaching hours start with my boys.

In the past month I’ve gotten in about 4 real “workouts” for myself.

The frustration around the circumstances of closing my studio earlier this year is back. I feel the ceiling once again as I grow my personal training but have to turn people away because I cannot serve group classes without a bigger location.

I contemplate opening another location but still have to deal with the lease and repercussions of the discrepancy of 1500 square feet being measured in a variety of ways, none of them being actual square footage of the space.

This energy fills up my body and consumes my mind if I let it.

I feel stuck.

What I teach my clients and would suggest to anyone when they feel stuck is to start with CHI.

Although before that it would need to be  AWARENESS. That action of  PRESENCE. The actual practice of being PRESENT always shifts the CHI.

I am aware of the light and my body in a different way just by taking this action.

In fact, it seems as if the room is quieter, calmer now. I reckon it is actually my mind and energy that is calmer. I feel my feet. I sit taller. I breathe more deeply. I feel a sensation of gratitude and a tingle moves up and down my spine and down my arms and in to the key board.

I feel the stuckness as a shifting. I am PRESENT.

I-INTENTION (al) I intend to lead a life I love. To raise the over all vibration of the planet through my service. I have other intentions that are specific but at the moment I focus in on the intention related to Yogilachi and my dream for 10,000 strong globally shifting the outcome of this planet by how they lead their lives, their health by reclaiming their mind, body and food supply. By bringing vibrations to love and above.

For now I can imagine this and it is beautiful.

I now OBSERVE.  I notice. My bum is stiff and tingly from sitting in the hard plastic chairs. The back of my head tingles. I watch as the letters come on the screen in a delayed way. No judgement. No good/bad/right/wrong. Just observations.

I continue to observe and subtlety I am aware of the lightening up I feel. The laughter that bubbles up that tells me I am releasing the energy that has kept me stuck. Stuck in a thinking that does not serve me. I no longer desire a baquette smothered in butter and a bag of chips – my reactive comfort food. In fact I don’t feel like I am depleted or need food. My energy has shifted. I feel like moving. I sit taller. I shift my pelvic bones so I am up on my sits bones. That releases my spine. My vibration is higher. Closer to the LOVE that I prefer.


TOOLS. I know that I need food and that is a valid tool to restore my body. But I will choose the delicious green salad with grilled chicken that I planned for. I will lovingly prepare this meal and sit down and enjoy it after I pick up my boys from Aikido.

I will get to the Aikido studio early so I can stand on the earth and practice Yogilachi Flow and Glow – the blend of Yoga, Pilates and Tai Chi that has now become my regular work out of choice.

So that is what I did today when I felt stuck.

What do you do when you feel stuck?  

The fitness industry has grown exponentially since it’s inception. Jack LaLanne, whom I consider the father of the fitness industry, brought physical fitness to the world in the 1930’s after opening the first gym when he was only 21 years old!

Over the many decades we have seen an evolution of fads that cater to every whim. From celebrity dvd workouts to pi-yo, people think they know what yoga is, or Pilates and worse they try to teach it. But it’s the blind leading the blind. What’s missing is the understanding and awareness of proper function of the body vs the conditions of the body. Each individual has their own set of circumstances.

As a holistic fitness professional we must assess each client individually. Without this component, to stick someone in a workout program without proper assessment is asking for trouble.

Many of my clients come to me after they’ve been injured elsewhere. In a yoga class, at a cross fit gym, playing sports. It really doesn’t matter, they’ve come to Yogilachi to get it right.

In order to get it right, all fitness professionals must have a foundation of knowledge in assessing. As fitness professionals we do not diagnose, we leave that to the MD and the Physical Therapist. However, doing a proper screening to evaluate current and potential injuries, lifestyle, posture and movement is a key role of the fitness professional. 

If you are a fitness professional or someone interested in improving your performance whether in the gym or in a sport, it’s a good idea to know what I look for when I assess clients. I start with the common themes for fitness related injuries.

  • Previous Injuries
  • Asymmetries
  • Lack of proper joint concentration
  • Dysfunctional movement patterns
  • Mobility/Stability Issues

I look for very subtle shifts in the bone structure – the muscles control the bones but the nerves control the muscles and so what is controlling the nerve function. Hmmmm. You have to look at the WHOLE picture. There is more that meets the eye than just a physiological structure. We have old energy patterns that can pull fascia in one direction. There could be hyper-mobility.

There is a lot more to this than a blog post, and experience goes a long way, but I’m making a point here. 

The purpose of the any assessment I perform is to provide information and tools to identify limitations in movement, asymmetries, compensations, lifestyle as well as the bodies ability to repair. 

A thorough intake with each client is worth the time to get the proper program in place for optimal results. Otherwise you are just guessing and worse following a protocol that may do more harm than good. 

Sadly, I hear this over and over from the typical gym environment and even from inadequate PT offices and see the results after the fact.

Don’t take chances with your health and fitness. Get a Holistic Health and Fitness Screening from a trained professional who can then program you correctly for optimal results. Work with a professional who will follow through and carry the program out correctly with reassessments built in along the way.

At Yogilachi we believe your success comes from optimal movement, mindset and nutrition. 


I don’t like hype ideas but coming up with the title of this blog I couldn’t resist. Now I’ve been practicing this “cure” for dozens of years and teaching it for about as long. It works. It’s easy. And best of all it’s free. But you have to do it.
LOVE is the answer
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If you’ve been following my blog you know I teach food is what restores and replenishes our body or it poisons us. There are grocery isles full of poisons packaged and promoted as good fun food. Especially when it comes to snack foods. Many have grown up on this toxic diet and are paying the price now. Coaching clients on how to reverse the damage and restore their health with whole food and a healthy exercise and lifestyle program, I love to share simple tricks that you can use today. Let’s talk about that mid day energy slump. There is a physiological response that takes place in our bodies when we are hungry and low in energy. The pancreas, which is the blood sugar regulator of the body, signals the brain that it needs glucose. That usually has us reaching for cookie or candy bar but the process is so quick that we’ll soon be reaching for another cookie. This creates an undesirable result all around. What would be better is to eat a perfect food like an egg. Boiled eggs are one of my favorite go to mid day snacks. They are a complete protein, with a perfect balance of cellular repairing amino acids. Eggs also support eye function and help the body fight carcinogens from the environment and food stuffs. Because of the slower release of the glucose in the body, the energy slumps are eliminated and you have less cravings. I personally prefer duck eggs and will have a small side of kimchi with my soft boiled egg. It’s a perfect pick me up satiating both body and the brain. Here’s to another perfect food. The incredible, edible EGG!