September Newsletter

January 8, 2021

Hello September!
This is my favorite time of year….the way the air feels crisp and smells “like fall”, transitioning into long sleeves and sweaters, football, my birthday (!!), mums, apple picking, leaves changing; I could go on and on!  Take a moment to feel the changes in the air and breathe it all in.  Enjoy a longer walk, plan a hike in the mountains, go apple picking…make some pumpkin bread, and even if it’s not your birthday, celebrate all month anyway!

The Pilates exercise I’m highlighting this month is rolling like a ball.

I’ve taken a bunch of amazing virtual workshops and classes over the past few months, and each one of them has highlighted a fun variation of this exercise. The one constant is feeling like you are LIFTING IN and UP, and massaging your spine.

With knees to chest, hands holding ankles, drop your forehead to knees.  Pull your low tummy IN and UP, and roll way back, bottoms up.  Keep your feet as close to your seat as possible (no kicking!) and have fun!

For more info on virtual private lessons, click here!  Have some friends and want to work out together?  Pick a time and let’s start your own virtual group class! Virtual instruction is so much more fun (and beneficial) than working out to videos!

How well are you sleeping at night?  If the answer is “like a rock”, yay you!  If not, let me offer some helpful tips and strategies for a good night’s rest!

Ideally you need 7-9 hours every night, so plan bedtime accordingly, and try to go to bed around the same time every night.

Think of your bedroom as an oasis.  Create the most serene and comfortable place to rest with quality bedding in natural fibers.  A silk pillowcase is a must have, and if light bothers you, use an eye mask as well. Check out my favorite here.

Bedtime rituals are helpful when turning off the day noise and moving into nighttime calm.  Try a warm bath or shower, diffusing and spraying linens with calming essential oils, reading, and meditating.

Use mindful breathing (4 counts inhale, hold 4 counts, 4 counts exhale) to fall asleep or get back to sleep if you wake up in the middle of the night.

This month I’m putting the essential oil spotlight on Serenity“the restful blend”.

It’s a blend of calming and soothing lavender, cedarwood, ylang ylang, roman chamomile, vetiver, sandalwood and marjoram, and it’s my go-to oil for bedtime.  Diffuse, apply to back of neck, temples, and bottoms of feet, and spray on linens.  Serenity also comes in an all natural softgel, and is a wonderful way to prepare the body for a restful night’s sleep.

To learn more about essential oils, book a free call with me here.

The recipe highlight of the month is a salmon recipe from What’s Gaby Cooking:

Trust me on this, it’s super easy, pretty, and the basil vinaigrette is everything!

If you’re short on time and don’t feel like prepping skewers, a cast iron pan is the way to go.  Season your salmon filets with any or all of these:  salt, pepper, smoked paprika, cumin, garlic powder, onion powder, chili powder, and liberally olive oil on both sides.  Place skin side up in a hot cast iron, cook for about 4 mins, flip and cook another 4.  (note precise cooking time depends on the thickness of your filet!)

Finally, for those of you who are wondering about the benefits of having a wellness coach, let me share some insight.  Most of us have good intentions when it comes to our health and wellness. Some of us even know exactly what we shouldbe doing daily in order to feel our best.  But we’re only human, and actually motivating ourselves to follow through can be challenging at times. Enter the wellness coach! 

If there is a particular goal you are trying to achieve, whether it be stress management,  healthier eating, increasing activity or more attention to self care, I take a good honest look at what you are doing right and where you may need some help.  Since no one plan works for everyone, I take into consideration yourspecific needs, dietary preferences, lifestyle, and resources to come up with a realistic plan, what I call a “roadmap”.  I’ll be your guide in setting, navigating, and ultimately, reaching your goals.

There is great value in accountability; when you schedule a session with me, you’ve made an investment in yourself, and you’re far more inclined to keep your wellness goals at the front of your mind.  All initial consults are free of charge, let’s talk soon!

Book your free consultation here.

Be Strong. Be Healthy. Be Well.
xo, Cassandra


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