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Article
Features

Article Features
MY SELF-LOVE JOURNEY
by jules bari
HOME COOKING BENEFITS
by katerina rodriguez
(SPANISH)
HOME COOKING BENEFITS
by katerina rodriguez
DOES YOUR SKIN
LET TOXINS IN
by lexie gray
LET'S CLEAN HOUSE!
by kat muto
CHAKRAS
by dixie chamness
I WAS THE HEALTHIEST
SICK PERSON I KNEW
by gretchen geisler
pg 7
pg 10
pg 16
pg 23
pg 27
pg 32
pg 33

MY SELF-LOVE
JOURNEY
BY JULES BARI

The one concept that truly has
helped me in reaching this level of
enlightenment I feel now is self-love.
What is that? If you had asked me this
about two years ago, I really wouldn’t
have had a clue. Now, I feel a deep
sense of pride and love for myself that I
didn’t think I could have ever believed
to reach at any point in my life until this
moment.
Heck, I wrote a letter from love to myself,
reading it aloud in front of strangers
expressing my immense growth and
love for myself! However, it doesn’t
happen all at once and unfortunately
like most things, the process is slow. It
takes time.
I realised how much more I wanted to
grow and improve myself. By doing that
and becoming deeply introspective
about my own life,
I finally learned to appreciate myself
and absolutely everything I have to
offer to my friends, to the world, and of
the utmost importance to myself.
I changed and I’m not the same person
I used to be. I am damn proud of that
and I’m expressing that I don’t want
to be my former self, because I want
to thrive. I started writing down my
feelings and understanding and letting
myself sit with emotions that I would
have otherwise buried.
I worked through trauma and
comprehending patterns that no
longer served me. I realised I wasn’t
living my life authentically and being
unapologetically me. On my journey,
it became important to embrace my
identity of being non-binary in my
life, but also within the nutrition and
wellness industry that I’m a part of, in
order to create safe spaces for others
similar to me.
I SHIFTED MY OWN MINDSET. I RE-WORDED
SENTENCES TO EMPOWER MYSELF LIKE ‘THIS
EMPLOYER WOULD BE LUCKY TO HAVE ME ON
THEIR TEAM BECAUSE OF THESE SKILLS I HAVE TO
OFFER’, NOT SAYING ‘I’M LUCKY TO BE EMPLOYED
BY THEM’, BUT SOLELY FOCUSING ON THE IMPACT
I CAN CREATE FOR THEM.
With the switch of language I used
for myself, I understood how much
I appreciated words of affirmation.
(I now have a slew of post-its with
affirming quotes and statements all
over my computer.)
Slowly, but surely, this continued
to trickle into many aspects of life,
affecting my relationships positively,
and removing those that were toxic
and self-harming.
my self-love journey // jules bari

I even looked very deeply into my own relationships
and realised how much I valued relationships that truly
respected me and my own morals, but also those who
wanted to additionally grow and flourish themselves.
Truthfully now, have you ever had a week where you’re hit
with literally all of the feelings? Because that’s absolute
where I’m at right now. I’ve cried at least four out of the
last five days. I’m not even that much of a crier, but oof,
the emotions I have felt this week has been all over the
board. Surprisingly, I even cried in front of two sets of
strangers through separate Zoom calls, once tearing up in
a writing workshop and the other in an empathy course,
both because I recognised how much I have persevered
through extreme hardship.
To be completely honest and vulnerable, I did not believe
I would have seen my 31st birthday last year in 2020.
Recently, I had an interaction with my doctor, who I haven't
seen since before the pandemic happened. When I saw
them last year, I was extremely depressed. I did not think
I was going to live that year, see my 31st birthday, I did
not have a plan, but I knew I didn't want to continue. This
year, the physician assistant I saw beforehand asked me to
answer two questions about depression, which I think was
about feeling depressed and having self-harm thoughts. I
chose 'not at all' to BOTH. Then my PCP comes in and asks
how I'm doing, they said I look good and asked about the
depression. I said, ‘I'm doing really well’.
I wasn't sure I would even be here last year.
Now, to look at what I've done, I'm at that point that I talk
about myself so highly, got out of that dark place, and now
trying to help other people and hype them up as well. It's
damn amazing and astounding what a year's difference
makes. I f-ing grew, probably more than most people do in
a lifetime. And it does get better. It absolutely gets better.
my self-love journey // jules bari

HOME COOKING
BENEFITS
BY KATERINA RODRIGUEZ
english

HOW ARE YOU NOURISHING YOUR BODY?
Most people enjoy eating out or grabbing takeout. There are no groceries to shop
for, no mess to be cleaned, and no need to plan what to prepare. The downside
of this is that often times when we eat out, the quality of the food we consume
is not the greatest or the healthiest. Foods are cooked in industrial inflammatory
fats and oils, contain artificial flavorings, additives, refined sweeteners, and are
loaded with carbohydrates, soy, MSG, GMO’s – which can disrupt gut flora - and
many other non-nutritious ingredients. Over time, the regular consumption of
foods that are processed and industrially produced lead to many health problems
and chronic disease. If you must eat out, it is best to do so in moderation
and stick to the simplest foods in the menu such as fish, beef, and poultry
accompanied by vegetables.
But what if I told you that the secret sauce to a sharp and clear mind and a strong
capable body begins right at home, in your kitchen? If the thought of cooking
and preparing your own meals stresses you out, do not let it. I get it, with so much
information out there, it can be hard to identify and choose what foods we should
eat. We need food to survive, so why not eat to thrive? A little planning can go
a long way. And so much of it has to do with perspective. Becoming aware of
the many benefits our bodies reap from homecooked meals made with quality
ingredients, makes the task one of great value and pleasure.
home cooking benefits // katerina rodriguez

BENEFITS OF HOMECOOKED MEALS
VS. EATING OUT:
• Cooking and preparing home cooked meals is an
essential skill for wellbeing.
• YOU ARE IN CONTROL, of everything! The sourcing, the
quality, and the preparation.
• You can be intentional and focus on foods that serve
your body and bio-individual needs. The relationship we
have with our food directly impacts our health.
• Real, nutrient-rich, whole foods supply the essential
macronutrients and micronutrients that our bodies need
to thrive and function. Nutrient-dense meals restore
function and balance within the body systems, allowing
the body to naturally do what it is designed to do.
• By purposely preparing meals, you get to see, smell, and
taste the food as it is cooking. The use of our senses
when cooking stimulates the production of saliva and
digestive enzymes which sends a message to the body
to prepare for digestion.
• Most foods found in restaurants can be duplicated at
home, using better quality ingredients. Start with a
favorite recipe and master it. You may be surprised to
find that your version of it tastes better!
• Preparing meals at home can be a therapeutic
experience.
• Preparing meals at home is an exciting and liberating
task. Plus having leftovers is very convenient.
• When eating a homecooked meal, you get an immense
feeling of accomplishment.
• Homecooked meals that include a quality protein, one
healthy fat and 1-3 veggies leave us happy and satiated.
Each person needs are different, so it is important to find
what best works for you and your family.
home cooking benefits // katerina rodriguez

Sure, it can seem like a lot of work, but the
food we eat impacts our health in many
ways. When we eat nutrient-dense foods
we give the body the nutrients it needs to
thrive. A diet composed of nutrient-dense,
properly prepared, whole foods supports
the balancing of hormones, blood sugar
regulation, energy levels, mood, and keeps
the mind and body healthy and strong.
The body is designed to be an amazing
powerful machine, and the food we chose
to eat is the main fuel to keep it going.
Ideally, when possible, you want to get
a portion of your foods from a local farm.
Get to know your local farmers. Join a CSA
(community supported agriculture). Look for
foods sourced from animals that are allowed
to graze outdoors on pasture and fruits and
veggies that have been raised without the
use of chemical sprays.
Do not be afraid to ask questions. Ask your
farmer what they feed their animals, or what
do they use to grow their veggies. Knowing
this information is going to help you make an
informed choice. There is a saying that says,
“you are what you eat” but, I once heard, it’s
more like “you are what you eat, eats.”
Foods like 100% grass-finished beef, wildcaught
fish, wild rice, organic veggies, and
eggs from hens raised in pasture will have
a higher nutrition profile. For example,
pastured raised eggs are higher in vitamin
A & E, beta carotene and omega 3 fatty
acids compared to those of hens raised in
confinement. In addition, there is a peace
of mind that comes from knowing that the
food in your plate is locally sourced, free of
chemicals, antibiotics, hidden sugars, and
other additives.
home cooking benefits // katerina rodriguez

The presence of toxins in our food depletes the body of
minerals like magnesium, which can then lead to a lack
of enzymes that are needed for important detoxification
processes. By replacing conventional processed foods
with organic whole foods, we reduce the toxic load our
bodies are exposed to. When we give the body the right
nutrients and skip the junk, the body spends less energy
protecting us from toxins and can dedicate more energy
going through the natural detoxification processes that it is
designed to do.
GO FOR IT, YOU GOT THIS!
• Get creative. Find delicious ways to give your body what
it needs. Tap into your inner abilities.
• Plan ahead! Make a list of the meals you wish to prepare.
This is a great strategy that saves time and will make the
trip to the store or farmer smoother.
• If you are shopping in supermarkets, shop the perimeter
of the store for fruits, vegetables, and meats and avoid
aisles with processed foods.
• Choose foods in their natural form.
Aim for meals with lots of bright and colorful veggies.
These contain micronutrients such as vitamins, minerals,
and phytonutrients that are essential for optimal health.
• Experiment with soups, stews, bone broths, roasted
& steamed veggies, loaded salads and homemade
dressings. You will never want to eat store-bought again!
• Incorporate probiotics, fermented foods, and organ
meats in your diet.
• Use unrefined sea salt, herbs, and spices to enhance
flavor.
• Share your successes and failures in the kitchen. You
will be an inspiration to others.
home cooking benefits // katerina rodriguez

• It does not have to be complicated.
Begin with simple meals and slowly
incorporate more complicated ones.
There are many recipes that can be
found online, people you can follow for
inspiration, and books that can help in
mastering the skill.
• Become a label detective. Labels can
be misleading and many times they do
not tell the whole story. When eating
foods that have labels, check out the
ingredients list. Often times this will be
an easy way to know if a food product
should be avoided. Processed foods
often contain many ingredients that
create havoc in the body.
Sugar, soy, gluten, dairy, and corn are
known to have many different name
variations. Therefore, it is best to
avoid these or consume them in small
amounts.
• Eat more real food. Real food does not
require labels.
WHAT WILL YOU COOK
TODAY? JUST HAVE FUN
WITH IT, YOU ARE WORTH
IT!
home cooking benefits // katerina rodriguez

BENEFICIOS DE LA
COCINA CASERA
BY KATERINA RODRIGUEZ
spanish

¿CÓMO ESTÁS ALIMENTANDO TU CUERPO?
A la mayoría de las personas les gusta comer fuera de la casa o comprar comida
para llevar. No hay que comprar alimentos, no hay que limpiar ningún desorden
y no es necesario planificar qué se va a preparar. La desventaja de esto es que
muchas veces cuando comemos fuera de casa, la calidad de los alimentos que
consumimos no es la mejor ni la más saludable. Los alimentos se cocinan en
grasas y aceites inflamatorios industriales, contienen condimentos artificiales,
aditivos, edulcorantes refinados y están cargados de carbohidratos, soya, MSG
(glutamato monosódico), GMO’s (organismos modificados genéticamente)
- estos perturban la flora intestinal, y muchos otros ingredientes que no son
nutritivos.
Con el tiempo, el consumo regular de alimentos procesados ​y producidos
industrialmente pueden crear muchos problemas de salud y enfermedades
crónicas. Si hay que comer fuera, lo mejor es hacerlo con moderación y optar
por los alimentos más simples del menú, como pescado, carne de res y aves,
acompañados de vegetales.
beneficios de la cocina casera // katerina rodriguez

Pero ¿y si te dijera que la salsa secreta para una mente
rápida y clara y un cuerpo fuerte y hábil comienza en casa,
en tu cocina?
Si la idea de cocinar y preparar tus propias comidas
te causa estrés, no la dejes. Te entiendo, con tanta
información que hay disponible, puede ser difícil
identificar y elegir qué alimentos son los que debemos
comer. Necesitamos alimentos para sobrevivir, entonces,
¿por qué no comer para prosperar? Un poco de
planificación puede servir de gran ayuda. Y gran parte
depende de la perspectiva que uno tenga. Cuando se
está consciente de los muchos beneficios que el cuerpo
obtiene de las comidas caseras hechas con ingredientes
de calidad, la tarea de cocinar se convierte en una de gran
valor y placer.
BENEFICIOS DE LAS COMIDAS
CASERAS VERSUS COMER FUERA:
• Cocinar y preparar comidas caseras es una destreza
esencial para el bienestar.
• ¡TÚ ESTÁS EN CONTROL, de todo! El abastecimiento, la
calidad y la preparación.
Puede hacerlo con intención y enfocarse en alimentos
que satisfagan sus necesidades corporales y
bioindividuales. La relación que tenemos con nuestra
comida afecta directamente a nuestra salud.
• Los alimentos integrales, ricos en nutrientes y reales,
proveen los macronutrientes y micronutrientes
esenciales que nuestro cuerpo necesita para prosperar
y funcionar al máximo. Las comidas ricas en nutrientes
restauran la función y el equilibrio dentro de los
sistemas del cuerpo, lo que permite que el cuerpo haga
naturalmente lo que está diseñado para hacer.
beneficios de la cocina casera // katerina rodriguez

• Al preparar comidas en la casa, uno puede ver, oler
y saborear la comida mientras se cocina. El uso de
nuestros sentidos al cocinar estimula la producción de
saliva y enzimas digestivas lo cual envía un mensaje al
cuerpo para que se prepare para la digestión.
• La mayoría de los alimentos que se encuentran en los
restaurantes se pueden duplicar en casa, utilizando
ingredientes de mejor calidad. Comience con una
de sus recetas favoritas y domínela. ¡Te sorprenderá
descubrir que tu versión sabe mejor!
• Preparar comidas en casa puede ser una experiencia
terapéutica.
• Preparar comidas en casa es una tarea apasionante y
liberadora. Además, tener sobras es muy conveniente.
• Alimentarse con comidas hechas en casa da una
sensación de logro inmensa.
• Las comidas caseras que incluyen una proteína de
calidad, una grasa saludable y de 1-3 vegetales nos
dejan felices y saciados. Las necesidades de cada
persona son diferentes, por lo que es importante
encontrar lo que mejor funcione para usted y su familia.
Claro, el cocinar puede parecer mucho trabajo, pero los
alimentos que comemos afectan nuestra salud de muchas
maneras. Cuando comemos alimentos ricos en nutrientes,
le damos al cuerpo los nutrientes que necesita para
prosperar. Una dieta compuesta de alimentos integrales,
densos en nutrientes y debidamente preparados apoya
el equilibrio de las hormonas, la regulación del azúcar
en la sangre, los niveles de energía, el estado de ánimo y
mantiene la mente y el cuerpo sanos y fuertes. El cuerpo
está diseñado para ser una máquina increíblemente
poderosa, y la comida que elegimos para comer es el
principal combustible para mantenerlo en funcionamiento.
beneficios de la cocina casera // katerina rodriguez

Idealmente, si es posible, querrá obtener
una porción de sus alimentos de una
granja local. Conozca a sus agricultores
locales. Únase a una CSA (agricultura
apoyada por la comunidad). Busque
alimentos provenientes de animales a los
que se les permita apacentar al aire libre
en prados, y frutas y vegetales que hayan
sido cultivadas sin el uso de químicos
y pesticidas. No tenga miedo de hacer
preguntas. Pregúntele a su granjero qué
usa para alimentar a sus animales o qué
usan para cultivar sus vegetales y frutas.
Obtener esta información lo ayudará a
tomar una decisión informada. Hay un
dicho que dice "eres lo que comes" pero,
una vez escuché un mejor dicho que dice
"eres lo que comes, come".
Alimentos como carne de res 100%
terminada con pasto, pescado silvestre,
arroz silvestre, vegetales orgánicos y
huevos de gallinas criadas en prados libres
tendrán un perfil nutricional más alto. Por
ejemplo, los huevos de gallina criadas en
prados libres son más altos en vitamina A
y E, betacaroteno y ácidos grasos omega-3
en comparación con los de las gallinas
criadas en confinamiento.
Además, existe la tranquilidad de saber que
la comida en su plato es de origen local,
libre de productos químicos, antibióticos,
azúcares ocultas y otros aditivos. La
presencia de toxinas en nuestros alimentos
tiende a reducir la cantidad de minerales
como el magnesio en el cuerpo, lo que
puede llevar a una falta de enzimas las
cuales son necesarias para importantes
procesos de desintoxicación.
beneficios de la cocina casera // katerina rodriguez

Al reemplazar los alimentos procesados ​convencionales con
alimentos integrales orgánicos, reducimos la carga tóxica a la
que están expuestos nuestros cuerpos. Cuando le damos al
cuerpo los nutrientes adecuados y evitamos los alimentos que
no son saludables, o el “junk food”, el cuerpo gasta menos
energía protegiéndonos de las toxinas y así puede dedicar
más energía en los procesos de desintoxicación natural para
los que está diseñado.
¡HAZLO, TU PUEDES!
• Se creativo. Encuentra formas deliciosas de darle a tu
cuerpo lo que necesita. Conéctese con sus habilidades
internas.
• ¡Planifique con anticipación! Haga una lista de las comidas
que desea preparar. Esta es una gran estrategia que ahorra
tiempo y facilitará el viaje a la tienda o a la granja.
• Si está comprando en supermercados, compre frutas,
vegetales y carnes en el perímetro de la tienda y evite los
pasillos donde están los alimentos procesados.
• Elija alimentos en su forma natural.
• Planifique sus comidas con muchos vegetales brillantes y
coloridos. Estos contienen micronutrientes como vitaminas,
minerales y fitonutrientes que son esenciales para una
salud óptima.
• Experimente con sopas, guisos, caldos de huesos, vegetales
asados y al vapor, ensaladas cargadas y aderezos hechos
en casa. ¡Nunca más querrás comer los productos de la
tienda!
• Incorpore probióticos, alimentos fermentados y vísceras en
su dieta.
• Use sal marina, hierbas y especias sin refinar para realzar el
sabor.
• Comparta sus éxitos y fracasos en la cocina. Serás una
inspiración para los demás.
beneficios de la cocina casera // katerina rodriguez

• No tiene qué ser complicado. Comience
con comidas simples e incorpore
lentamente las más complicadas.
Hay muchas recetas que se pueden
encontrar en el internet, personas a las
que puedes seguir para inspiración y
libros con información que ayudan a
desarrollar la habilidad.
• Conviértete en un detective de
etiquetas. Las etiquetas pueden ser
engañosas y muchas veces no cuentan
toda la historia. Si consume alimentos
con etiquetas, consulte la lista de
ingredientes. A menudo, esta será una
manera fácil de saber si se debe evitar
un producto alimenticio. Los alimentos
procesados ​a menudo contienen
muchos ingredientes que causan
estragos en el cuerpo. Se sabe que el
azúcar, la soya, el gluten, los lácteos
y el maíz tienen muchas variaciones
de nombres diferentes. Por lo tanto, lo
mejor es evitarlos, o consumirlos en
pequeñas cantidades.
• Coma más comida real. La comida real
no requiere etiquetas.
¿QUÉ VAS A COCINAR
HOY? DIVIÉRTETE
MIENTRAS LO HACES, ¡TÚ
LO VALES!
beneficios de la cocina casera // katerina rodriguez

DOES YOUR SKIN
LET TOXINS IN?
BY LEXIE GRAY

YOU’RE PROBABLY ALREADY AWARE OF THE
IMMENSE EFFECTS THAT NUTRITION HAS ON
YOUR HEALTH.
Our society is becoming increasingly careful of what we put IN our bodies.
But many people don’t understand that the effects of what we put ON our
bodies can be just as significant (if not more so) than what we eat.
Chris Kresser says, “what you put on your skin might be an even greater risk
for toxin exposure than what you put in your mouth”.
And the CDC says the skin is, “the most common path of toxic substance
exposure”.
WHY IS THIS? TWO MAIN REASONS:
1. 2.
Your skin is the largest
organ you have and
absorbs a loooot of
stuff.
Our personal care
products are full of
junk and have VERY
LITTLE regulation.
does your skin let toxins in? // lexie gray

The FDA even says "Cosmetic products and ingredients
are not subject to FDA premarket approval authority, with
the exception of color additives”.
Some products even add ingredients that INCREASE
absorption even more, like phthalates. These little stinkers
make it even easier to get things into your body that
shouldn’t be there, like parabens and other toxins.
I won’t go too in detail here, but if you want more you can
read this blog for 10 ingredients you don’t want in your
skincare. But I do want to quickly recap some of Chris
Kresser’s research on what we do know about the lack of
safety of conventional personal care products (full article
here).
• “Triclosan is an antimicrobial agent often added to
soap, shampoo, and other personal care products.
It can be absorbed through the skin, and has been
detected in human urine, serum, and breast milk.”
• “A big concern over phthalates and parabens is
increased risk for breast cancer. One study found that
an increased concentration of phthalate metabolites
in the urine was associated with an increased risk for
breast cancer, and intact parabens have been detected
in breast cancer tissue.”
• “Make-up and cosmetic products are also frequently
contaminated with heavy metals… Lipsticks also
frequently contain lead.”
• “In the US, about 20% of all cosmetics and personal
care products contain some type of formaldehydereleasing
preservative.”
• “Siloxanes can mimic estrogen and otherwise interfere
with reproduction and the endocrine system.”
• “The aluminum found in many deodorants could
contribute to diseases such as breast cancer and
Alzheimer’s.”
does your skin let toxins in? // lexie gray

The list goes on and on.
And do you know what blows my mind?! The
fact that we have research to prove these
things and nothing is being done about it.
There is still such little regulation of personal
care products that these KNOWN endocrine
disruptors and carcinogens are being used
by Americans everywhere. Even children
& breastfeeding mothers are unknowingly
being exposed to such toxins.
So if you’re not sure what’s in your products,
check out the Environmental Working
Group and their Healthy Living app. You
can quickly scan anything and get a list of
ingredients with a safety score.
I know it can be overwhelming, but don’t
stress! Just slowly change out things one
at a time and find safer alternatives using
the app to make sure you’re not being
“greenwashed”. Just because something
says “natural”, “organic”, or “plant-based”
does NOT mean it’s safe.
If you’re just starting this journey of
swapping out products, here are my top 5
favorite personal care products to get you
started.
SO LONG STORY LONG?
YES, YOUR SKIN DOES LET
TOXINS IN.
does your skin let toxins in? // lexie gray

LET'S CLEAN
HOUSE!
BY KAT MUTO

I recently saw a meme that said all
women want is the house from Practical
Magic, and there are no lies detected
there. It is the perfect house, it is the
perfect movie
(and please, I hope you read this title in the voice of Margo
Martindale as Linda Bennett).
It’s Spring. Vernal Equinox just happened, the sun is shining, things are
growing, we have this urge to be outside more. Spring is about re-birth,
growth, newness - sometimes that means starting something from scratch
(hello, Pierre the Penguin - my first ever crochet project), sometimes that
means breathing new life into passions and projects of old. It’s also the
start of Aries season, which means we feel fired up to get into the new
sh*t and shake things up. No really, Aries is a fire sign and the spirit of
battle - this kind of energy makes us want to do the things.
As you can tell, I’ve been leaning pretty heavily into the hippie side of
Meathead Hippie. I’ve been interacting more with my favorite tarot
readers, pulling my own decks more, I even did an equinox workshop.
The message has been unnervingly consistent over the last few weeks:
let go of sh*t that no longer serves you, embrace the sh*t that does, and
be wise enough to know when to hit the gas on the good stuff, and hit the
brakes on old/unserving patterns.
Simple enough, right? Then why do we let so much crap take up space
in our head without paying rent?? Because we’re human. How do we
break the cycles and gain that wisdom? I’m so glad you asked, that’s
such a good question.
let's clean house! // kat muto

These are some things we do in
therapy to help with this:
1.
BREATHE.
Put one hand on your belly, one hand on your chest, and breathe. Try to
get that belly hand to rise and fall as slowly and completely as possible. If
your belly hand is moving, you’re breathing from your diaphragm which
means you’re filling up your lungs from top to bottom and getting a full
and complete breath. Slow breathing also signals to your brain that you
are safe and not being attacked by a saber tooth tiger (yay science!). This
allows you to stay in your cognitive brain (where reason and abstract
thinking occur), and not in your alligator brain (survival instinct). As you can
imagine, staying in your cognitive brain is really helpful when processing
emotions/relationships/jobs/the world/life/making decisions. (But please
stay in your alligator brain if a building is about to fall on you, that is 100%
the time to survive). Breathing also gives us that pause we often need to
truly and objectively assess the situation at hand.
2.
ASK.
Is what I’m thinking/feeling realistic? Is what I’m thinking/feeling helpful?
If it’s not BOTH realistic and helpful, then what would be? Pro tip: it’s gotta
be both realistic and helpful. My anger might be very real, but screaming
or shutting down is not going to help me resolve my conflict. My fear
might be very real, but that doesn’t mean that I’m actually in danger, and
so it’s not helpful to shut myself inside my house or my head hoping that I
can prevent bad things from happening through hard core isolation. What
would be helpful is taking a few deep breaths, identifying the conflict, and
expressing my anger in a way that can be heard and received. What would
be helpful is taking a few deep breaths, acknowledge that my anxiety and
panic brain is running amuck right now, and so I need to center myself,
put myself back in the driver seat, and remember that I am indeed capable
and confident.
let's clean house! // kat muto

That second step is hard, and it takes practice. We believe that just
because we think and feel something it must be true/real. If all we had to
do was think about something hard enough, and feel something strongly
enough for it to be real/true, I’d be living in the Practical Magic house,
eating fresh baked scones out in that amazing yard with all my cats,
because that’s how hard I’m thinking about it and wanting that right now
(okay always).
Maybe the last 12 months have you wanting to crawl into a fox hole, or
burn everything to the ground. Before you do either, breathe. Get back
to your cognitive brain. Ask yourself the questions. Identify the things
that need to be cleaned out, and prioritize the things that work better for
you, and with you.
And if like me you’re feeling a lot of Aries energy right now (so much
fire good grief), work off some of that battle spirit with me in class on
Saturday mornings. We sweat, we laugh, we kick and punch, and we
end on post-exercise endorphin high.
BREATHE. ASK. SEE YOU IN CLASS.
let's clean house! // kat muto

K AT
M U TO
Kat is a clinical social worker by
day, and fitness enthusiast by
night. She has been working in
the fitness industry since 2009
as both a personal trainer, and
group fitness instructor, doing
everything from Crossfit to
acrobatics and martial arts and
everything in between.
Finding fun in being physically
active is what motivated her
to get her credentialing to
teach and train others, taking
all that she's learned both as
a student and from textbooks
into her practice to help others
enjoy being physically active.
Kat prides herself on being
a body-positive coach, who
strives to create a safe, fun, and
educational space for people to
fully embrace and explore what
their bodies are capable of.
follow @katwomanfit

DIXIE
CHAMNESS
THE CHAKRAS ARE
CENTERS FOR RECEIVING,
ASSIMILATING, AND
TRANSMITTING THE ENERGY
OF LIFE.
They form a network between matter and
consciousness, weaving the polarities of spirit
and matter, mind and body, masculine and
feminine, heaven and earth. The lower chakras
establish a foundation for our spiritual growth.
The upper chakras offer a gateway toward
manifesting our dharma. Two currents of energy
connect the upper and lower chakras. The upward
moving energy, the current of liberation, lifts us
beyond the limitations of the physical plane (the
body) and into freer and more expansive states
of being.
The downward current is the current of
manifestation. It begins in pure consciousness
and descends through the chakras into the
manifested plane. This is the path of an idea or
concept materializing into reality. The liberating
current brings us excitement, energy, and
novelty, while the defending current brings
peace, grace, and stability.
For the month of April, we will be exploring the
realm of the upper chakras, Ajna and Sahasrara,
with a more subtle and tranquil approach.
Join me for a month centered on pranayama,
meditation, and gentle flow practices to enhance
our inherent flow state.
follow @dixie_k_yoga

I WAS THE
HEALTHIEST
SICK PERSON
I KNEW
BY GRETCHEN GEISLER

I was the healthiest sick person I knew
DO YOU FIND YOURSELF OVERWHELMED
AND STRESSED WHEN IT COMES TO
HEALTH AND NUTRITION?
Struggling to find a happy balance with work, relationships, social life
and overall well-being?
With a vast amount information at our fingertips, it’s so easy to become
stressed and confused about how to go about our lives. How do we work a
full time job, track and plan our every meal, move our bodies, have a social
life, meditate, read and get 8 hours of sleep?! It seems impossible. But it
doesn’t have to be. A healthy life does not have to be overcomplicated.
The last thing we need is to have nutrition stress us out.
If you ever feel this way, I’m here to tell you that you are not alone. I spent
numerous years obsessing over my diet and exercise. That added mental
stress in my life led to numerous health problems. My energy levels
depleted, I experienced mood swings, increased anxiety, and terrible
digestive issues. After visiting multiple doctors, having tests done and
nothing showing up as wrong, I felt hopeless. It almost seemed like more
of a hassle to find an answer, so I just kept on doing what I was doing.
I mean I’m working out every day and eating a super clean diet, what
more can I do? On paper, I was as healthy as can be. But mentally, I was
struggling.
It wasn’t until I moved back to Maui, that I had a life changing realization.
Health is more than just diet and exercise. If I’m so stressed out about
food, to the point it was consuming my thoughts throughout the day,
how could I truly enjoy my life?
i was the healthiest sick person i knew // gretchen geisler

I can now honestly say I have never felt this
happy and healthy in my entire life. I feel a
weight lifted off my shoulders. I no longer
have guilt about my food or not working out
every day. I never thought this was possible.
I did not know I could feel this amazing. I
always imagined a life like this, and now it is
finally my reality.
I want to help women overcome the
obstacles they face when it comes to health,
nutrition and their daily life. Creating a
healthy mindset takes time. It’s a journey I
want to take with you. I know how hard it
can feel to fight these battles alone and I
desire to be a space where you don’t have
to be anymore. Nutrition and health isn’t a
one size fits all, so we should stop treating
it as such. We are deeply individual, and
health is personal and unique just like you,
just like me.
This doesn’t have to be a burden anymore,
let us share in our weaknesses, because we
all have them. Let us champion each other
in our strengths, and transform our bodies
and minds into the best version of ourselves.
I believe we can all be free, feel beautiful
in our own skin, and live a balanced life,
healthy and happy. Let us no longer choose
between our health and time. Let us bridge
the gap, and together build a new vision of
what diet, exercise, and health can
truly mean.
i was the healthiest sick person i knew // gretchen geisler

follow @gretchengeisler
GRETCHEN
GEISLER
Gretchen was born and raised in Virginia and moved to Maui in 2018,
where she recently met Em. She played field hockey for 15 years and is a
NASM CPT and Nutrition Coach, who switched her routine after too many
heavy gym sessions. She found a balanced life = happy life, and now
spends less time worried about her food and programming, and more
time exploring the world she lives in.
The key to your overall health is having balance. I have seen a huge
difference in my mental health, relationships and well being after I put my
ego in the backseat and realized fitness is more than having a 6 pack.
After years of spending hours in the gym, following programs, and tracking
food, I have changed my approach to fitness to an overall healthy balanced
lifestyle. Simply moving your body and fueling your body well is my new
mindset. Changing my workout routine from 2 hour, 6 day a week lifting
to moving my body 3-4 times a week has enhanced my life in more ways
than one. We all want to be healthy and live a full, long and happy life.
Whether doing a quick home workout, going for a run, stretching, hiking
or surfing, I find myself focusing less on the aesthetics part of fitness and
more on the enjoyment of moving my strong, incredible body.
I want to help you become your best self in every aspect of your life. I’m
excited to have created this class that welcomes and encourages you to
love and move your amazing body.

Monthly
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WHAT'S UP W/
COMMUNITY?
join our new group on what's app
THE BEST WAY TO STICK WITH A PROGRAM
IS TO FIND A PERSON TO DO IT WITH.
We have decided to put you all in a What's App group to help each
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introduce yourself, and as always, be a good human.

01
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A full gym setup program
Choose between build, burn,
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preparedness).
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Perfect for anyone looking to
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05
02
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4 times a week, strength train
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have no matter where you are.
04
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3 time a week
accessory program
Meant to help you focus in on
those dealts, triceps and core.
ASS & ABS
3 times a week
accessory program
Focusing on preventing injury in our hips by building
the posterior chain and keeping our body healthy by
working glutes and core.
Our quiz will point you to the right program for you! Click here to
take the quiz.

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Waking up in the middle of the night hot,
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not see any results... Norma is here to tell
you what IS your new normal. With the
right supplement routine, you will sleep
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Our team of Nutritional Therapy Practitioners
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From your questionnaire, our Normas put
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Astrology Maps
delivered twice a month
Two astrology maps that are transits of the cosmos for
the whole month by Jennifer Sheldon!
Podcasts
full moon / new moon
Join astrologist and reiki master Jennifer Sheldon
with Emily Schromm for New Moon and Full Moon
conversations, including rituals, journal prompts, and
education around the cosmos.
NEW MOON IN ARIES
NEW MOON, MON
APR 12TH
FULL MOON IN SCORPIO
FULL MOON, TUES
APR 27TH

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a note from em
There is a lot of info here! Take your time and
have some fun.

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