9 things I learned in my first 2 weeks of CrossFit

Fitness - kettlebell crossfit woman

  • CrossFit is like “Field Day” for adults.
  • It is possible to have your ass handed to you in the form of a 5-minute workout.
  • There is a new extremely high degree of sore that I recently became familiar with.
  • Kettlebells are way heavier than they look.
  • The 39 year old me dislikes pull-ups just as much as the 8 year old me.
  • Jumping rope is harder than I remember.
  • Lifting weights is not as scary as you would think.
  • It is possible to be completely petrified and completely elated about the same thing all within an hour.
  • Even if I almost cried three times after the workouts (not sure what that’s about) and can hardly walk down the stairs (and walking in general has become somewhat of a challenge), it’s worth it to be reminded of the power that comes from doing something that scares the shit out of you, pushes you to a place you have never been, and gets you to the other side of your excuses — makes you think of how many other excuses you can get to the other side of. Imagine, all that from a little protein powder and kettlebell swings.

Today I experienced something right in the world

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Today I am beyond inspired. We see so much of what is wrong with the world on a daily basis — today I had the honor of being part of something that is totally right.

4th graders learning what it means to be mindful, respectful, and how you can use something so simple as your breathe to bring yourself peace (something that we all can be reminded of from time to time) — parents and teachers enthusiastically supporting these initiatives — and a loving community that has donated their time and money to allow us to bring yoga and nutrition programs to literally ten’s of thousands of children throughout Southern California. Just awesome. 

If you are interested in supporting these programs as a yoga teacher, classroom volunteer or to make a donation, please email me at traci@coffeehousecollective.com or visit www.seanosheafoundation.org.

Dear stress, let’s break up. At least for Christmas.

woman in a lotus

“I love the holidays. They are so peaceful and happy.” – You.

Here are some tips on how to keep the holidays meaningful and reminders on how to let the stress go with information from the No Stress Foundation and the Center for the New American Dream.

5 Ways to a Meaningful / No Stress Holiday

1. Don’t forget to breathe. 

Usually when we are stressed, we forget to breathe. It’s simple. Consciously breathing will allow your body and mind to be more relaxed … We promise. This works!

2. Ask for help when you need it. 

Communicating your needs and asking for support whether it’s help wrapping presents, washing dishes, cooking, or a ride to the airport, is a great way to take care of stress. Solution? When someone asks “can I help with that?” (and you need help) … say yes.

3. Spend within your means.

The holiday season is meant to be loving and joyful and can sometimes get overshadowed by the pressure to give. Knowing (and honoring) your limits is one of the most important ways that we can live a No Stress life … and remember, gifts don’t always have to come in a box … here are some alternative (meaningful) gifts suggestions courtesy of the Center for the New American Dream

  • Give the gift of time by making a custom gift card for a service (babysitting, car washing, pet sitting, chores, fixing dinner, etc).
  • Share a skill. If you can knit, offer to teach someone. Same if you play a mean banjo, pick hot stocks, or whip up gourmet meals.
  • Consider shopping for used items for gifts.
  • Give back to your community. Put together care packages for the homeless, or donate time to your favorite nonprofit.
  • Cap family holiday spending at $100. Journalist Bill McKibben, author of “The End of Nature,” says this limit forces families to be resourceful about their gifts and spending.
  • Consider alternative gift-giving. For roughly what you might spend on a new video game, you could educate a child for a year in some remote parts of the world. That’s just one of the many alternative gifts to consider atWorld Concerns global gift guide. Or, for what you might spend on an iPad mini, you can defray the cost of a deep well to provide children drinkable water. You can give similar gifts of education and food at Alternative Gifts International.

4. Do things because you WANT to (not because you HAVE to).

The holidays can be decked with obligation – you can keep it jolly by replacing the  “should’s” and “have to’s” with “I can’t wait to do that” … and by the way, it’s o.k. to say no every once in a while.

booklet_cover_20125. If the drama comes, let it go. 

Let’s be honest, the holidays will present some drama. Solution: See step #1, followed by letting it go … Seriously, this works too!

For more tips on keeping the meaningful in the holidays and letting the stress go, click here for your Free “Simply the Holiday Guide” and remember to breathe.

Happy Everything!

What should you eat? Listen to your body, not necessarily “the experts.”

Please be smart and listen to your body & intuition when it comes to your food choices, not necessarily “the experts.”

“The Academy of Nutrition and Dietetics—has close ties to food and beverage companies like Coca-Cola, Mars, Hershey and Nestlé. Not only do these company sponsors receive space at conferences to convince dieticians of the benefits of their products, required continuing education is often also run by these very same companies.”

Keep Reading: http://www.forbes.com/sites/bethhoffman/2013/01/24/what-should-you-eat-report-says-big-food-influencing-dieticians/

Are you Taking Care of the Most Important Relationship you Have?


Like all of us, I have many important relationships in my life. They all start the same way, with an unexplainable, beautiful connection that is love in its purest form. It’s crazy how you can have something so amazing with little or no effort.

We are taught that the more you add to things, the better they should get, but connection, honestly may be just the opposite. As we add time, circumstances and life, fear and insecurity, those connections can be dramatically diminished, and sometimes completely lost and nowhere to be found. This can be very frustrating, to say the least.

Just as my connection to others is essential in my life, the relationship between me and my intuition may be the most important one. We have a pretty amazing relationship overall and can be a pretty powerful team, literally making things appear like magic (even surprising ourselves sometimes). HOWEVER, if things are not good between us, we can do some pretty impressive damage… and we work fast!

About six months ago, I found myself in a familiar place, heading down that dark alley way and slowing being enveloped by fear (I hate when that happens). That place where you can’t make a decision, where it’s hard to look in the mirror because, well, you’re not there.

On this one particular day, I decided to look at myself anyway, and literally said to myself, “You are not going there again. Go take care of yourself, once and for all!” Seriously, enough is enough.

I mean, I do yoga, meditate and I am a wellness professional myself, but to be honest, was I really doing all I could do to keep my intuition strong, to nurture it? The answer was no. Do any of us really give it the attention it deserves?

So, I started caring for it, taking away all of the things that get piled up on top of it and bringing it back to that pure, connected place I mentioned in the beginning of this story.

Long story short, in the last six months of working with an intuitive wellness counselor, Jenna. Think about that, “intuitive wellness”. I love that!  I have been so inspired by her, I have started my own rapidly growing business living out my passion, I am in a beautiful relationship, and seem to be calling a truce on the battle against me and my old self-sabotaging patterns. Seriously magic.

Now, intuitive wellness is simply part of my overall routine (why wouldn’t it be?), along with eating healthy, running and going to yoga. What working with Jenna has reinforced is that NO MATTER what we allow to cover up our intuition, it is always there. It is our job, and no one else’s to protect it and keep it strong. If you do this, every time you look in the mirror, you will see yourself. And when we really see ourselves, our truths, we realize that anything is possible, because, it is.

To learn more about Intuitive Wellness, I strongly encourage you to contact Jenna at Tune in Solana Beach, California. She is wonderful and will support you to find something you thought you may have lost. Don’t worry, it’s not lost, you just have to give it a little love. ♥