CreateWithKLA

Yoga & Meditation teaches that it's not the event itself that's good or bad but the meaning we give it or the story we put behind it. Stress is the same, one of my favorite researches from Stanford explains:

Kelly McGonigal: How to Turn Stress Into an Advantage About Presentation In her book, The Upside of Stress, McGonigal asks, “If you could choose how stressful tomorrow will be, would you hope for a great deal of...

I used to love the Shamrock Shake from McDonald's on St. Patty's Day. It did not like me though. Rather my body rejected it and no one wanted to be around me afterward. So when I changed my diet 10 years ago, I experimented with my own version of it. I think it's a wonderfully healthy and delicious alternative. You may not have everything in your pantry so if you give it a shot, let me know how your version worked out.
http://www.createwithkla.com/shamrock-shake/

Shamrock Shake - CreateWithKLA Happy St. Patrick’s Day! I woke up in a green shirt, had a green smoothie to kick start my lucky day and am now typing away at my desk with green paint accents in front of a green wall. This holiday is totally my day because I’m obsessed with just about everything green. If you …

I was taking class and the yoga teacher said this and I was like YUP. I love learning and growing but sometimes it’s...well confusing. If you’re currently confused, that means you’re on the right path. Sending you 💚 on your journey.

When was the last time you laid down horizontal on a surface other than your mattress or couch?

It does wonders for the back muscles and spine after working most of the time trying to keep you upright.

I remember when he got home from work, after dinner my dad would lay on the floor in front of the tv. He said it made his back feel better. And he had never taken a yoga class.

I went to yoga and was the first thing I did before class started and this memory came to mind. I realized most people don’t have this orientation to the world, most people don’t take 5 minutes to do this and how much of an effect it can have on my mind and body when I choose to do it.

to 9 years ago about this time of year. Me doing an assist during my yoga teacher training at

I love doing hands on assists. When I read the 5 Love Languages and learned that mine was touch, it made so much sense! It’s just another way I can show I care and give to others.

I’ll be giving awesome assists at my signature extended Stretch & Unwind class tomorrow (2/22) 7-8:30pm . It’s an awesome way to end your week. To join: http://bit.ly/Stretch-Unwind

This was a huge breakthrough for me and is the first thing I talk about with my students and clients. Maybe the reason you don’t set or keep resolutions or goals is because what you’ve reached for in the past doesn’t actually make you feel how you want to feel.

If you associate working out with feeling exhausted or pain, healthy food with ganging, taking care of yourself as selfish, you’re probably not going to do it.

For example, instead of saying my goal is to run 3x a week maybe ask yourself what do I want to feel after I run? How do I want to feel in my body when I run?

How do you want to feel in your health this year?

Sometimes you nourish yourself through food. Sometimes it’s putting your food in a fun bowl. Or eating with a friend.

There’s primary food and secondary food. Secondary food is what’s in this cute bowl. It is how I nourish my body. The bowl itself is primary food. How I nourish my soul, move my body, nourish my relationships - that’s primary food.

This is confusing as many cultures mix primary food and secondary food (remember the holidays).

When things go awry in your primary food life, your appetite and how we feed our bodies gets affected.

So maybe it’s not just you need this year.

Find joy in physical movement.

Doesn’t mean you won’t sweat, doesn’t mean it won’t be hard.
but if you find joy, you’ll be called to move again and again and again.
For me it’s dancing (Zumba, contemporary, in my living room, down the street), yoga, hiking, paddleboarding and every once and awhile, barre class too.

If you dread working out, it’s probably because whatever that is for you, is more because you think you should rather than because it feels good in the moment.

What kind of physical movement brings you joy?

Right before thanksgiving I got this little note from one of my elder students in a retirement community I teach in. She’s been taking class a couple of months now and is hooked.
In another community I teach in, my 90yr old student who uses a walker was able to cross his leg up and over his knee to do a figure four stretch after over a year of crossing his ankles.
It’s never too late and you are never too old to start yoga or do something to take care of yourself.

Mini pumpkin pies.
Because everyone needs a personal pie this season.
AND you can have your pie and eat it too with this
Most people say ew when they hear those labels but seriously I now make this every year and my family loves it. Including my hubby who is one of my biggest health food critics. Recipe 👉🏼 http://www.createwithkla.com/mini-pumpkin-pies/

This is the difference between cage free and free range
Just because it says cage free doesn’t mean the conditions aren’t crowded in a barn or indoor space. Free range means outdoor access. The more golden the centers the better. We bought the one on the left because my normal eggs weren’t available and I needed eggs quick and both hubby and I were like “these eggs don’t taste that great.”
Seriously the man who eats pizza and beer can now taste the difference of organic chicken and free range eggs. That’s what being married to a health coach does

My alarm would go off and I found myself waking up and going to this pose over the last few weeks.

It’s a mini backbend (backbends help wake you up) and it’s also simultaneously still staying closed off to the world.

I have a few other go to movements before I get up (that is if my bladder doesn’t demand to be emptied right away 🤷🏼‍♀️).

How do you move after you wake up before you get up?

Our new favorite snack while working on the and very much

Were 😍

6 ingredients, all you can pronounce,
AND it’s not jerky but a century old South African tradition of naturally air drying meat.

Can’t wait to take it on our next hike...if we ever get this tiny house done.

Shin splints? Plantar Fasciitis? Calf cramps? On your feet all day?
You’ll love the relief and recovery techniques we go over in the
Foot Yoga Workshop at this Sunday Nov 4th 2-3:15pm.

Reserve your spot via
flexandflow.com/schedule

They’re like little sunshine’s in my salad! ☀️ Which I totally need as it’s officially rainy season here in

I love delicata squash because it’s to bake. Just slice, put on a baking sheet, salt pepper and avocado oil (higher smoking point) insert in 400° oven for about 15 minutes (don’t forget to flip). You can scoop and peal the skin and seeds out/off after you bake (which is way easier) but many times I just eat it whole.

Putting on our salads is a fall staple in this
What’s your favorite ?

It’s season 👻🎃
Or is it candy season? 🍭🍬
I like me some fun treats but there’s so many opportunities to eat more sugar.
What a good to use this time of year.

Yoga + wine + brunch = the best Saturday morning
I’m looking forward to leading
A Mindful Tasting again this weekend at in

Join me and Reserve your space at createwithkla.as.me/mindfulyogaandtasting

Seriously this conversation happened. 😂 Our bodies speak to us and send messages or flags or hints. I actually read bodies for a living (a gift and curse) and can tell when something is off or the slightest movement that will make you feel better. I got really good at reading other bodies when I was a dancer but didn’t pay much attention to my own. That’s changed now...for the most part. It’s a constant practice and simply giving yourself permission to p*e when you need to p*e and not worrying about upsetting others or breaking the flow of your activity is just the start of listening to, and taking care of your body and it’s health.
Give me a 🙌🏼 if you feel me

Immunity shot from
Whenever I start to feel congested or like I’m on the verge of getting sick I add ginger, turmeric, more lemon or citrus, and a wheatgrass shot into my routine. These things help inflammation, keep the body alkaline to fight off disease (disease loves acidic bodies) and give your body more ammunition to clear out the trash.

First responders are taught this. Park rangers are taught this. You hear it every time you fly ✈️ Put your oxygen mask on before you help others.
Because if you don’t and you pass out then you both are screwed.
Don’t get me wrong I believe in serving but how can you serve if you’re sick, weak, and need care yourself?
There’s nothing wrong with being in that place. And if you’re in a place where you are needing help, ask for it! Don’t do it by yourself because you’re use to taking care of everyone else. Let someone help you so you can continue to help others. It’s actually a sign of strength and trust. Eventually we will all lift each other up.

How are you going to take care of yourself this week so you can continue to be your best for your community or tribe? Share below to encourage others to do the same 👇🏼

What do you picture when you think “I need better balance”?
For me it’s a different rhythm, groove or beat. Sometimes I need more time in nature, sometimes I need to dance my heart out, sometimes I need more sleep, sometimes need a push and sometimes I need to slow down.

I don’t ever think of a picture perfect moment. Because then there’s another moment, new season, something else gets thrown in the mix and you’ve got to adapt. What if achieving better balance actually meant being more adaptable?
What does mean to you?

in pants
Because it’s raining here in Portland and everyone deserves a little fun and play in their day 🤷🏼‍♀️

Want to learn a little bit more about this pose? Join me at for 6pm Strong Vinyasa

You know how your mind spirals out of control? Somehow goes from I’m itchy to OMG what disease do I have to this is a punishment for ____ to my body hates me, life is falling apart, I’m getting old and going to die soon. Yup. That’s the survival part of your mind trying to prepare you. But have you ever tried doing it in the opposite direction? Like...Getting up early this morning means I’ll have time to make a healthy breakfast which means I’ll have the energy I need to nail that presentation today which will make me more money and be more of an impact and that person who will attend today then go home and tell their spouse and change something about their routine which will change the way they live their lives and change the way their kids grow up and so on. If anxiety feeds itself, so too does confidence. Which do you consciously choose to feed today?

from Saturday morning.
Sometimes we anchor down and flow, sometimes we literally go with the flow after paddling up river a bit. It reminds us to keep our eyes open, breath and be mindful in everything we do, and that yoga is can be an exploration and adventure.
They had both a blast and a splash! Swipe to see.