Joie de vivre.

I am trying to reinstate the values that make my life full of vitality in more than just one area. Even in my sleep. Here is a list I found helpful by Health writer and Author Catherine Guthrie.

Please comment below with your thoughts and or helpful advice.

1. Get outside. The high-vitality elders that Dan Buettner (who has spent the past decade exploring human longevity with the support of the National Institute on Aging and Allianz Life) studies in Okinawa, Costa Rica enjoy an active life surrounded by nature. 

2. Cultivate community. A lack of close relationships as been shown to weaken our immune systems and sap our vitality. Maintaining strong social ties with others improves many aspects of both health and happiness. So does volunteering. 

3. Be a lifelong learner. More education leads to longer, healthier lives. A 2003 study published in the journal Neurology found an inverse relationship between how many years of formal education Alzheimer’s patients have and how quickly they succumb to the disease.

4. Calm down. Chronic stress releases hormones that can damage cells, tissues and organ systems, all of which can shorten your life expectancy.

5. Honor your promises. Each time you break a promise, whether it’s to a loved one or to yourself, you lose a sense of connection with your own values. Keep your promises and you gain integrity and self-respect, two main ingredients for vitality.

6. Plug your your energy leaks. Notice where you are losing energy. Reevaluate lifeless jobs, negative relationships, poor eating habits, sedentary patterns and other parts of your life that drain your energy.

7. Don’t skimp on sleep. Chronic sleep deprivation increases your odds of suffering from both heart disease and diabetes. And it reduces your immunity and your ability to cope productively with everyday challenges.

By Catherine Guthrie, Experience Life

Yoga Refuge 2 year Birthday party!

If God created us in 6 days and wound up resting on the 6th day after a 60 plus hour work week...

He must be an entrepreneur.

I am only speculating.

But really why I'm here is to express how thankful I am to be a part of the Montavilla community in Portland, Oregon. Mark your calendars on March 11, 2016 I get to participate in the celebration of Yoga Refuges’ two year birthday and my two year reunion of opening my studio.

Which means a few things: I get to simultaneously celebrate the fact that I opened my studio and get to share a space with Yoga Refuge.

It means that my colleague and I get to do do four hand massage on people who attend the party.

Lastly, it means I get to reflect back on 2 years of sweat, blood and tears with honor and appreciation. I get to look ahead with an open heart and I get a chance to be present in a celebration with a community I love.

Opening the studio was fun mixed with alotta of painting.  It was great to watch Kate make her yoga studio come alive. Next time you’re in the studio you can 'Thank her' for the amazing colors on the wall, the numerous plants supporting our breath, the only yoga studio on the outer SE, and the amazing set of teachers. It is a community yoga center, that supports the local arts and families.

Be sure to thank her for her heart and all of the time she's dedicated to creating a space for everyone. For we are all beginners. We are all welcome. And at the end of the long oak wood floors lies a refuge.

Kate is an inspiring woman to know. I feel blessed to share a wall with her yoga studio and that I get to take her classes and watch her in action. Getting to watch her be a mom to two wonderful boys and a wife to a pretty spectacular father and husband.



I hope that’s enough to convince you to join us.





#bosslady #smallbusiness#yogastudio #yogarefuge #montavilla #portlandyoga #pdxyoga


The artists way: a winter read worth a look

Do you feel trapped inside your house and are starting to feel restless. Here's a little extra fun book to keep you motivated, creative, and hustling.

A friend just recently reminded me of this. Last time I read The Artist's Way, by Julia Cameron, was way back in '09. That year turned out to be one of my most courageous and breakthrough years to date. This book reminded me to live in less fear and gave me the push to live a more creative life. It really pushed me out of my comfort zone and urged me to do some self examination. I believe it was one of the biggest reasons I ended up following my passion for Massage Therapy. I'm really grateful for that. I'm truly grateful I can do my art for a living.

It is definitely a spiritual book and I want it to be known I completely respect everyone's own interpretation of God.

I hope this book can bring you a little light and shake things up for you.

#lessfear #thrivepdxmassage



Dry skin to a healthy glow

Every winter we can expect a few things and one of those things is dry skin. Before you go spending money on expensive hand cremes read this. It may be an internal issue instead of an external issue.  

If you have dry,flaky and itchy skin keep reading. You may have found your solution. Essential Fatty acids(EFAs) are the building blocks of healthy cell membranes. The two EFAs, omega 3 and omega 6, can only be obtained from our diet and are critical for the health of our skin. These polyunsaturated fats act as a barrier to keep moisture in our cells rather than escaping. A sufficient amount of each is needed to keep moist cell membranes. So what is the right amount?

"There is much more omega 6 fatty acids in what we eat every day, so less of this supplemet is needed" says Dr. Jonathan Wright. To begin supplementing fish oil into your diet he recommends taking a tablespoon of fish oil daily or taking 1000mg of fish 5 times daily. Also take vitamin E 400iu twice daily. After a month he says you should see changes in your skin.

I personally have been taking 1000 mg oil capsules twice a day and can safely say my skin is doing great so far. I also just ordered krill which is high in omega 3 and is said to fights against inflammation and strengthen immune system. 

Do your own research and ask your naturopath or physician if fish oil is safe for you.  


Happy winter and goodbye dry skin!