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You Can Dance. Week 7 Of Wellness

Dancer Pose

You can dance and you should.  Dancing like yoga is a fun form of exercise and it creates those happy hormones!  Dance, smile and laugh, if, you can.  It’s good for your health!

POSTURE – Dancer Pose

WISDOM – Having an attitude of gratitude is a serious game changer for your body, mind and spirit.  Prosperity is drawn to gratitude.

MANTRA – Repeat silently or quietly to yourself,  “Compare no more.”

MUDRA – (Ahamkara Mudra) – practice for 10 minutes for self-confidence – Bend the index finger slightly placing the thumb on the outside about half-way keeping the other fingers outstretched.

AFFIRMATION – Smile and say “I am Pretty (handsome) and I am likable.”

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small body rock
small body rock

PRANAYAMA – This technique was developed by Dr. Weil – Begin by pressing your tongue on the gums just behind your front teeth. so that when you exhale a wooshing sound occurs.  Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale for 8 seconds making the wooshing sound. Repeat 3 times.

NUTRITIONAL ADVISE – Yes, salads when you eat them instead of other less nutritious foods will help you lose weight.  Water content and nutrient dense veggies make this a winner for the weight conscious.  Another good thing about salads is that there is an endless variety of ingredient combinations so you won’t get bored.

ESSENTIAL OIL BLEND  – We love a mask of Coconut oil and or Apricot Kernel Oil with 2 drops Frankincense, 5 drops Lavender, 2 drops Patchouli oil and 1 drop of Geranium oil.  Renewal for skin plus your vital energy will increase exponentially.


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Yoga Will Change Your Life.  Goo Roo’s is a personal approach to learning yoga.

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To Create The Life You Want…

Powerful Pose

The Law of Attraction is involved in the intention for Week Five of Wellness.  Your thoughts create your reality, so, make sure they are good thoughts!

WISDOM – Life is SHORT buy the SHOES! by Me and unknown author.

POSTURE –  Chair to Powerful Pose (Utkatasana) –  Begin in Mountain Pose feet shoulder width apart. Place hands palms down with arms together stretched out in front of your chest. Exhale while crouching down like you are going to sit in a chair, gaze over hands.  Engage your core, feet flat on the floor. To move into Powerful Pose place palms together and raise them inline with your torso.  Sit deeply and hold for ten seconds.

MANTRA – To clarify your financial intention repeat during meditation for several minutes.  “Prosperity flows to me every day in every way.”

MUDRA – Prayer Mudra place hands over your head palms together.  Slowly brings hands down keeping palms together and rest in front of your heart.

Hands in Prayer
Hands in Prayer

AFFIRMATION – I have all the money I will ever need.  By Suze Orman

FEATURED PRODUCT –  Goo Roo’s Membership Get Started Kit  $85.00  JOIN NOW  

Membership Card
Membership Card
Personalized Yoga Practice- Membership includes access to the best natural products in the world, discounts on merchandise, one private intro class. Michelle’s intro to yoga kit- printouts and accessories, a yoga mat, strap and water bottle. You will have log in access to a variety of classes, aides and all the best wellness resources we can compile. Price plus tax and shipping and handling.

PRANAYAMA – 5 – 5- 5 Breathing Technique for increased focus, confidence, stability, and calm.  Sit Comfortable. Clear Mind to Focus on your breath.  Inhale to the count of 5.  Retain Breath for the count of 5.  Exhale for the count of 5.

NUTRITIONAL ADVICE – Soups are great for weight control because of the water content.  Increased consumption of water  is very effective in controlling weight.  From the Book By Mireille Guiliano French Women Don’t Get Fat.

All that walking can’t hurt either.

Wildtree Ranch Chicken Leek and Potato Soup
Wildtree Ranch Chicken Leek and Potato Soup



4 Drops Lime Oil

2 Drops Sandalwood Oil

2 Drops Geranium Oil

Mix in carrier oil.

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Love Your Child Within -Week 4 Of Wellness

Child's Pose

Wellness is balance between the body, mind and spirit. Yoga can help you achieve that balance.  Thanks for joining us on your journey.

Posture of the week – Child’s Pose (Garbhasana) begin in kneeling position, feet together folding your torso over thighs resting your forehead on the floor in front of you or use a yoga block resting your arms  on the floor along side your body with palms facing up.  Another way to use Child’s Pose is to keep big toes together and spreading your knees to slide your torso between you knees and sliding forward to rest forehead on the floor in front of you. Hands together palms on the floor sliding away from you to stretch away from your head.

Wisdom – The Universe provides, protects and nurtures.

Mantra – LAM with sound of O like in oh.  Seed Sound or Chant for the Root Chakra cleanses and opens you up to feelings of security keeps you connected and grounded using the body as an instrument.

We found this youtube video you might like:

LAM mantra

Mudra – (Dhyana – mudra) is the meditation gesture done by resting your hands in your lap, right over left with palms facing up and tips of the thumbs touching.

Affirmation –  “I am safe and secure.”

Featured Product Of The Week –  Meditation Kit

Yoga Meditation Kit – Zabuton Meditation Cushion
Round Cotton Zafu Meditation Cushion
Our Meditation Kit includes everything you need to meditate in comfort. For even better meditation experience add an eye cushion, box of incense, and sign into your membership page for some sounds and meditation suggestions.

Pranayama (Yoga Breathing) – Easy Breathing Exercise begins in a comfortable seated position.  Breath easily and comfortably for a few breaths… then, inhale through your nose counting 1 – 2- 3- 4- 5 … to your maximum breath capacity extending the belly with your breath. Pause.  Exhale through your nose counting until your lungs are empty. Pause. Continue inhaling fully and exhaling fully until a full breath breathing rhythm is established.

Nutritional Advice:  You can get your greens!  Just throw a bunch of spinach into your morning smoothie.  My Shaklee shakes often carry an extra punch with my favorite fruit like pineapple, or berries and as much spinach as I can get into the blender, then, I add the coconut milk (my preference) to the mix and get a very nutritious start to my day.

Essential Oil Blend for your Wellness this week is Eucalyptus and Mint.  This blend is good for your breathing, muscles, skin and hair.   It is refreshing and gives a sense of well-being.

Have a great week yogis!

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You Can Be Happy!

Knee Hug Pose

Featured Pose – Knee Hug Or Wind Relieving Pose is as it’s name indicates good for relieving gas.  Lie on your back bringing knees toward your chest with toes pointed hugging knees with arms hands clasped around calves.

Wisdom – “Often one goes for one thing and finds another.” – Neem Karoli Baba

Mudra/Mantra Combination – Sa Ta Na Ma is a catalyst for change.

Begin by touching thumb to first finger say Sa

Touch thumb to middle finger say Ta

Touch thumb to ring finger and say Na

Touch thumb to little finger and say Ma

For each sound visualize the sound from the crown of your head down and out the third eye in an L shaped configuration.  This may prevent a headache from occurring during your practice.

Affirmation – Today is a day of happiness and peace.

Featured Product – Get your Headpeace Headband Today

Headpeace Headband
Headpeace Headband
Headpeace headbands are products with purpose. Much like us they seek to do good in the world. HeadPeace offers quality headbands for athletes, yogis, hippies and busy people! They designed HeadPeace and their headbands, and chose a manufacturer in is Nepal–who  help women coming out of slavery situations get back on their feet These are very pretty and they stay in place!  They come in a variety of colors. Make your yoga hair easy.

Pranayama Exercise – Inhale think Good Energy In

Exhale think Bad Energy Out

Nutritional Thought: Remember your body is made of 60% water,  Drink plenty of pure water for your good health –  think eight glasses a day.

Essential Oil Blend for increased awareness.  4 drops Peppermint Oil, 2 drops Frankincense, 4 drops Lemon Oil

Have a fabulous weekend and remember do yoga.

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Healthy Choices For A Yoga Life

Yogurt, Granola and Berries
Planning ahead can rid us of temptation to binge or eat fast food packed with empty calories.  Snacking on healthy foods throughout the day can reduce afternoon cravings. Success means we must make a plan.  A friend once told me that he “doesn’t plan” to fail. This means we must have healthy food choices on hand to prevent running to the snack aisle or fast food drive thru.
It is, also, important to realize that our bodies are primarily composed of water. Don’t confuse thirst for hunger. Make sure you drink plenty of water throughout the day.  Also, if, you can hold off for 20 minutes the habitual eating can be curbed.  Try to only eat when you are hungry.  Staying busy helps with this.  Here are some other ideas:
  • Get protein into breakfast.
  • Reduce red meat and fried food consumed.  {see the China Study}
  • Add Brazil nuts
  • Drink filtered water
  • Eat More Broccoli and Spinach
  • Include Fish in Your Diet
  • No fast food. Some say, if, it has an advertisement don’t eat it.
  • Don’t skip lunch include complex carbs, fruits, veggies ,and nuts.
  • Make Snack Time Interesting:
  • Pita with feta and humus
  • Nut butter on fruit
  • Dark Chocolate
  • Replace mayo with smashed avocado or humus
  • Yogurt for dipping fruit
  • Sharp Cheeses
  • Roasted Chicken and Roasted Red Peppers
  • Artichokes with sharp cheese tomato and arugula
  • Mashed legumes sauteed with spinach on bread, add sprouts, sliced hard cheeses and herbs, top with bean mixture.

Make changes for the better….

Each year most American’s eat their weight in sugar.

One out of every ten adult drinkers is an alcoholic.

People who smoke cigarettes are seven times more likely to get lung cancer.

Exercise for Fitness:

Exercise and active lifestyle help keep the body fit and healthy. They build strength, flexibility, and a strong heart. Again, keep it interesting by trying a variety of activities like hiking, climbing, yoga, running, walking, swimming, bicycling, kayaking, jumping rope, spinning, kick boxing…… Like they say in the Nike ads. JUST DO IT.  An hour a day of active movement will help keep the need for a doctor at bay.

Ideas for doing fun things to stay fit around your community…..

Visit Local Historical Sites

Take a walk in the park

Find a fitness trail

Out Door Concerts In your area

Go to your local animal shelter and walk the dogs

Aquatic Center Day Trips

Visit a nearby city or small town

Watch a baseball game of your cities team

Tour local parks

Go to the museums

Ride bikes or walk in historic neighborhoods

Attend a tourist event in your hometown  (a new one in our town is a ghost tour)

kayaking, Rafting and Boating

Take a trail ride

Take a class

Volunteering FOR Meals On Wheels Program is fun and good exercise!

GOOD HEALTH IS A LIFESTYLE…..  Proper nutrition through a varied diet of nutrient dense whole foods, and consistent dental care are crucial to good health. Research shows that those populations where consistent dental care is a priority; have longer life spans. Many dread visits to the doctor, however, timely visits can prevent health disasters. Persons of all ages should have a well exam or physical no less than every two years. At age 40 – mammogram and cholesterol check is advised. Women of child-bearing years should always have annual pap tests; At age 50 men and women should have a colonoscopy to detect polyps in the intestines. Early detection can save your life from colon, uterine and breast cancer. A healthy state of mind is integral to developing overall health. Yoga and exercise are great tools for generating well-being.


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How to make almond butter and almond milk…..

How to make almond butter and almond milk…..

In an effort to take control of what goes in my body and to limit the unknown chemicals I consume, I began making my own foods that I like to consume on a daily basis.  I don’t want to drink coffee with creamer that has everything in it but cream.  I am also trying to cut back on dairy because it contributes to my asthma symptoms and may trigger some of the issues I have with chronic bursitis.  Here is how I make almond butter and  almond milk.  It is quick and easy.

Almonds, honey cinnamon…

To begin you will need raw almonds and the flavorings you like.  I chose vanilla, cinnamon, and honey.  

  1. Using food processor to grind almonds to a pulp, add other ingredients and process until forms a nice ball.  I will sometimes add a little olive oil to get a smooth consistency.  
  2. You now have your almond butter ready!                                                                                                                                                                                                                       20161004_133208 
  3. I then take a pitcher with filtered20161004_133459 water and about a third cup of my almond butter and soak in the refrigerator overnight or a few hours.20161005_054142
  4. I pour some of the water out and set aside, using a blender to liquify the rest of the water and almonds.
  5. Finally, I line my almond milk pitcher with my Goo Roo’s Muslin Bag and pour almond mixture and remaining water into the bag.  I lift the bag and squeeze the contents leaving a pitcher of awesome almond mild sans chemicals.20161005_054309  Enjoy in your cereal or as I do in a Shaklee Life Plan Shake for breakfast and sometimes lunch each day.
    Next time I’ll show you how I make coffee creamer.