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Travel Well

FAQ’s: How my Naturally Healthy Programs can Empower You

My Naturally Healthy programs are customizable, one-of-a-kind, life-changing, innovative and fun. I’ve shared the top questions I receive regarding my programs. To read all FAQ’s, visit my program page.

Be Empowered.

Lead by Example.

Live Authentic.

 

This is my promise to you and myself. Be empowered with your health. Lead by example and be a positive role model for others. Honor yourself by being true to your values and purpose. We’re going beyond talking the talk. We’re going to walk the walk together!

Get ready to see BIG changes in how you feel simply by making small changes in your lifestyle. As your guide along the way, my lifestyle “hacks” will help you make the shift you want to a more natural, simple, stress-away and empowering lifestyle.

I offer 3 programs to choose depending on your goals and needs, with additional customization options available.

These programs are near and dear to my heart. As you might guess, I do what I do because of the powerful and positive impact these changes have had on my own life!

A Naturally Healthy Program is like a RIPPLE EFFECT. Your new lifestyle choices will positively impact your family, community and environment.

What is my METHOD?

No matter the topic, I teach Foundational & Empowering Practices. In other words, I don’t just tell you what to do. There’s no longevity or sustainability in this approach. You can read something on the internet, but information is not enough to make and maintain a habit change.

Instead, I show you how (and why) to bring a new practice into your life, switch something up or swap something out. Then you give it a go on your own, and I help you through any roadblocks you may run into. Roadblocks happen, by the way. And that’s okay! There is no golden formula for healthy living. And it’s constantly changing depending on your environment and YOU. It’s important to honor where you are at in this moment and respect that what works best for you may not work for another. This is why I personalize your program (including programs specialized for expecting & new mama) and offer 3 options to choose from.

My approach creates sustainable and empowering lifestyle change. I like to think of myself as a friend who opens the door for you, yet it’s YOU who has to choose to walk through and act on it.

Remember, even the smallest of changes can make an enormous impact on your lifestyle. It’s like ripple effect – throw a small stone into a lake and you’ll see the ripples expand far beyond.

What TOPICS can we cover?

My extensive background in health and wellness offers a wealth of inspiring lifestyle solutions.

During your consultation call, we will discuss your goals so I can best support you with my guidance and handy resources. Depending on your goals and the amount of time we have together, we might focus on one area or “sample” several topics.

Here is a detailed list:

EATING CLEAN

  • Shopping & sourcing the best quality foods.
  • Making your own quick and healthy meals.
  • Eating well while on-the-go.
  • Easy (and healthy) snack prepping.
  • Growing your own fruits, herbs and veggies.
  • Healthy solutions for athletes and weekend warriors.

SELF CARE

PERSONAL WELLBEING

  • Find personal direction and purpose.
  • Goal setting and visualization.
  • Boost energy and focus.
  • Shifting to a more holistic lifestyle.
  • Decrease stress and create life balance.

LIVING TOXIN FREE

  • Introducing essential oils into your life.
  • Swapping out household cleaning or personal care products for more natural, toxin free alternatives.
  • Composting.

FEEL AWESOME (PAIN FREE)

  • Office wellbeing: Swapping out your conventional office set up for a healthier alternative.

  • Rebalance with restorative yoga therapy and active stretching.

  • Improve your posture with lifestyle solutions & corrective exercises.

  • Injury prevention and recovery for athletes and weekend warriors.

Who are my programs best designed for?

With my Olympic background, being a new mom and entrepreneur, I specialize in working with:

  • Youth athletes

  • Professional athletes

  • Expecting & New Moms

  • Those going through transition / change

  • Business Professionals

  • Young & Adult Women

While I have worked with such a broad spectrum of clients, I do feel my programs are best suited for the individual who is ready to explore or dive deeper into whole body wellness. You are curious about natural and holistic health, yet not exactly sure where to start. Now you do!


How is a Naturally Healthy program different health, life or nutrition coaching?

I have to be completely honest with you. I haven’t seen anything out there in the universe like what I do. My program is unique because of my all-encompassing approach while taking into account the impact our modern lifestyle has on our whole body health. My expertise is so broad, I am able to assess your lifestyle in a way that goes beyond just your health or nutrition. Addressing your entire lifestyle, I see where there are opportunities to make small changes that lead to big (and positive results). I find the “gaps” and guide you in bridging them. We focus on areas like daily habits, posture (in a variety of settings), self care, daily mindset or transitioning to cleaner products for your body, home and family.

Are you ready? Pick your program here!

Do you have a question of your own? Ask away in the comment section below.

Total Core Strength: What is my core & how can I strengthen this core-tastic pillar of wonder?

As featured on myVega.com, written by Jaime Komer

You have a body. Surprise! I guess you didn’t need me to tell you that, yet bare with me here. I’m going somewhere with this, I promise. Let’s continue…You have a body. And your body has a torso of awesomeness. This torso of awesomeness, more officially referred to as your core or powerhouse, needs to be agile, strong, supple, fluid, and sturdy. Wow, apparently we’re quite demanding of this pillar of stability and mobility!

What is the core?

As the core is not a specific muscle, there is some discrepancy on what is included. I like to think of the core as all the muscles and connective tissues that support your spine. Yep, your entire torso area, sans limbs. Together, these muscles allow you stabilize your spine while doing, well, everything. From moving your furniture around to transferring energy while swinging a golf club to extending your back to get up on your surfboard.

Rethinking the power of “crunches”

Culturally, we have placed an exaggerated emphasis on the 6-pack (rectus abdominus) as representing strong abdominal muscles. There’s more to your core than how your abs look! Striving for this image of a fit stomach has fueled the obsession of doing abdominal crunches (also known as abdominal curls, as we curl or crunch our spine into flexion, bringing the upper body towards the lower body). Yet let’s be honest, focusing on strengthening only one area is like building a house with a thick oak door and weak walls made of hay. It just doesn’t make sense. Dr. Spine is the man to listen to when it comes to back health and why ab crunches are not the best option for most folk. Oh, his name isn’t actually Dr. Spine, it’s Stuart McGill.

It’s never just about the core

Your entire body is connected through meticulously woven tissues (fascia), creating a web of influence from your toes to fingers. What you do with the rest of your body while working your core is just as important as the movement itself. I know, like you didn’t have enough to think about already!

AWESOME ALERT: You can find heaps more videos and exercises for your core-tastic core here.

Important: During these exercises, you can discover your very own compensation patterns and where you hold unnecessary tension. The better you understand your own habits, the easier it will be to improve muscular balance and prevent injury.


Exercises to embrace your CORE & improve body awareness

 

 Full Body Crawl

Our body is designed to move dynamically, hence why we need to train dynamically. Exploring new movements in the body can improve your blood circulation, muscular balance, body awareness, strength, and range of motion. Get ready to roll!

Go slow or go home

To best address and recognize your own alignment during movement (which will determine how safely and efficiently you’re moving), these exercises emphasize slow, controlled, and small movements. Notice if anything changes between movements (e.g. breathing pattern, clenching of toes, tucking of pelvis, flaring of ribcage, tensing of jaw, etc.)

By the way, if you find reading exercise instructions to be a bit challenging (you prefer visual instruction), head straight to my YouTube channel.

1. Lil’ Leg Lifts = Lots o’ Work

leg-lift-1

Set Up Lay on back with legs parallel to each other, pelvic-width apart.

  • Pelvis: We’re going to use 3 bony points as markers to help position your pelvis, your ASIS (anterior superior iliac spine—we have one on each side) and your pubic bone. To find your ASIS, place your hands on each side on the top crest of your pelvis, follow the curve of the bone towards the front and downward and you will hit a ridge/slightly bony protrusion. These are your ASIS.
  • Self-Check: Place your palms on your ASIS and fingers reaching towards your pubic bone. You want these 3 bony markers to be level. (If your pelvis is tucked, these points will not be level, as the pubic bone will be lifted higher than your two ASIS.)
  • Your Spine: Envision the natural curves of your spine and try to simulate this while on your back. There will probably be a small gap between your lower back (lumbar spine) and the mat. The back ribs (thoracic spine) will lay on the mat (if you’re a notorious “rib thruster” like myself, the ribs may pop up instead. Yet you can still envision reaching the back ribs towards the ground – without tucking the pelvis).

Movement

  • Upper body stays relaxed. Inhale to prepare.
  • On an exhale:
    1. Solidify your core by creating a tense tube-like sensation around your spine. Your tube should not suck inward. If anything, let it expand outward slightly.
    2. Do a self-check on any compensation patterns–did you tuck your pelvis, curl your shoulders inward, or tense your jaw?
    3. Hover feet 1mm off the ground. Seriously. 1mm. You should be able to feel the texture of your mat–that’s how close you are.
    4. Hold for 1 to 3 breaths. Slowly lower. Repeat until fatigued and your compensation patterns arise. Remember, quality over quantity.

2. Lil’ Leg Lifts + Arm Extensionsleg-lift-arm-lift

  • Follow Set Up and Movement steps in Exercise #1.
  • Once legs are hovering (on an exhale), inhale and glide your arms slowly to the sky.
  • If your spine has maintained its shape (make sure your ribs aren’t flaring outward, thus arching your back), lengthen your arms as far back as comfortable.
  • Exhale lower the arms slowly, followed by lowering your feet. Repeat until fatigued and your compensation patterns arise. Remember, quality over quantity.

3. Lil’ Leg Lifts + Lateral Flexionleg-lifts-lateral-flexion

  • Follow Set Up and Movement steps in Exercise #1
  • Option for arms to remain at sides or create “goal posts.” Be mindful of what happens to your rib cage if you lift your arms into goal posts.
  • Initiating movement from the torso (instead of legs), exhale and hinge lower body to the right. Repeat on left. Make sure that your bottom and ribs do not lift away from ground as you hinge from side to side.
  • Here’s the doozy: keep your feet hovering 1mm above the ground at all times while keeping the legs apart and parallel.
  • Repeat until fatigued and your compensation patterns arise. Remember, quality over quantity (yep, I’m going to keep saying it over and over. Come on, you know you love being a quality kid).
*click here to see the blog post on Vega’s website

Oh hey, what do you know! I’m doing the “best warm up ever” right here in this pic! Yep, it’s pretty much my favorite thing…so fun for young kids, too!

Defunk your gunk & junk: from your connective tissue to digestion to movement.

Warning: The following content may prove to be inspiring and thought-provoking. Reading, absorbing, and acting on this following information can create contagious symptoms of happiness, enjoyment, drive, ambition, clarity, introspection, and motivation.

(photo and recipe featured in Vega’s “Recipe Center” by Jaime Komer)

We all have “gunk” in our body. At least that’s what I like to call it. You know what I’m talking about; the trigger point, the sensitive area, the limited range of motion. By bringing fresh movement into your body, you can find some of this gunk and literally release it. This is one of many reasons why I love incorporating different activities into my daily life. Oh the benefits! One activity I never plan to give up is walking. And there’s so many different ways to do it! Read on to see how you can mix up your routine and bring new life into a regular activity like walking. Now back to feeding your gut health!

After your chosen activity o’ fun, how can you continue to nourish your body and mind? When thinking about what to eat, I want something that is easily digestible, soothing to the stomach, yet energizing, to satisfying. I created this smoothie with that in mind.

Try this post-activity smoothie to balance your body after you’ve defunked the gunk. The recipe is so simple. It’s a fantastic starter to adding things on and getting creative! (see preparation section for modifications in sugar intake)

Ingredients

Serves 1

  • 2 cup non-dairy milk
  • 1 serving Vega All in One Shake Vanilla Chai
  • 1 Tbsp chia seeds
  • 1 Tbsp maple syrup
  • ½ tsp ground cinnamon
  • Hearty handful of spinach
  • 1 Tbsp cacao nibs for garnish

Preparation

Add ingredients to a blender and blend until well combined. Pour into a glass and top with cacao nibs.

Do you want to minimize the sugar? Reduce the maple syrup to 1tsp or less.

Do you want it creamier? Add a half banana. 


Get movin’ & groovin’

I’ve said it before and I’ll say it again. Not all movement is created equal. I’m hearing a lot these days that “sitting will kill you”. Geez, so morbid. But fair enough, I don’t think our body was designed to sit for hours at a time. Or let me rephrase that, I’m pretty gosh-darn-doodly sure that your body does not thrive when you sit for hours at a time, every day. Let’s face it, your body is designed to move, groove and get wild!

Yet is all movement created equal? Of course not. That’s like saying all food has the same nutritional quality. We need to make sure we consume a variety of nutrients. But that doesn’t mean variety should include things like Snickers, McDonald’s, and Gatorade. (all of which are sponsors for major sporting events, I might add. Hmm, that’s weird. Or maybe I should say, hmm, that’s strategic.)

So back to movement. Let’s look at walking. The act of walking. Walking is awesome. Yet is all walking created equal? Should we be getting different types in? Walking on pavement vs. grass vs. hills vs. rocks? Hmm…You probably know my answer (variety is way more fun for my body and brain!). Yet let’s go to the Biomechanist for this one…

Let’s look at the big picture – how your body thrives. Biomechanist Extraordinaire, Katy Bowman, breaks it down for us in her upbeat blog on “Junk Food Walking”. Here’s the first paragraph to wet your appetite and click link to read in full.

“Junk Food: Something you eat that provides short-term satisfaction at the expense of long-term health.Junk Movement: A way of moving that provides short-term fitness benefits at the expense of long-term health.Food, like movement is a complicated issue. I hope that by this point in your internet-reading career you understand the difference — at least in principle — between whole food and junk food. Fresh, organic, unprocessed foods are now recognized in many circles as superior to their preserved, extended shelf-life, highly processed counterpart. Then, to make matters even more complicated, it turns out that even fresh, organic foods (like grains) eaten extensively and repeatedly throughout a lifetime aren’t so hot either.”

ps: Nutritious Movement is where I go to nerd out on whole body health. It completely shifted my perspective on healthy living. I’m in the middle of the 2-year program to be certified as a Restorative Exercise Specialist with Nutritious Movement. Curious about it? Let me know!

How to feel your best while traveling – My Top Travel Essentials

Adventure is out there, my friends! We best make sure we’re ready for it. When Matt and I explored Europe for 5 weeks last summer, I did my best to keep my packing list small. I did my best, is the key phrase here. I had two incentives for keeping my luggage to a minimum. One being that I’d have to lug it all around Europe. Being a minimalist gal, that’s not my bag, literally. And two, I figure the less I bring, the more space and reason (excuse) to buy unique and worldly finds! That’s what I call strategy, friends. Matt calls it abusing the system. Ha!

Having lived on three continents and traveled extensively to six (Antarctica, you’re on my list), I have a solid gauge on what my body needs. This goes for a flight from LAX to Greece or a 5-hour road trip to my hometown, Fresno. I don’t know about you, but I want to feel as awesome as possible when I arrive to my destination. So what have I learned from years of global adventures? Believe it or not, for once in my life I can sum my needs up in one word. HYDRATION. Ahhh, but this may not be the hydration you’re thinking of. Or at least, not solely that type of hydration. This goes WAY beyond water. To me, I see hydration as liquid moving, flow of an energy or tangible thing, or the act of stimulation (not that type of stimulation…well, I guess that counts, too, come to think of it). Hydration is the act of nourishing and helps bring balance to your internal systems.

After years of world traveling,

here is what I’ve discovered…

This is the whole body & mind hydration I need to feel balanced & healthy while traveling:

MOVEMENT: I move my body a LOT. In a LOT of ways. Even if I’m sitting on a plane for 14 hours. Movement is like hydration for my body’s tissues, muscles and organs. This way, I don’t feel stiff and achy after sitting for hours in the same position. Why? Because I DON’T sit in the same position.

I’ve had a blood clot before in my leg, so I am particularly mindful to keep the juices flowing, so to speak. (The specialists said my blood clot could have come from a combination of things: flying a lot before the Olympics, surgery on my hip post-Olympics and the type of birth control I was using. Whatever the cause of this clot, I’ve chosen to do my research on why blood clots appear and much of it has led me to my changes in moving more often. And yes, I changed my birth control!)

MENTAL STIMULATION: I hydrate my mind by getting my mental juices flowing. Don’t get me wrong, I love my brain dead moments where I just stare at the movie screen and watch 3 cheesy action flicks in a row. But my body, eyes and brain pay for it after. So I do my best to intermix more off-screen brain stimulating activities.

HYDRATING FOODS & DRINKS: I’m adding food into this section as the foods we eat can be deceivingly drying. Think: roasted salted nuts, baked goods, cooked meals, protein or snack bars. These make for delicious breath, too. Yikes! Whatever I put into my mouth will make a big impact on how I feel during my adventures. Yep, that’s what she said.

NOURISHING BODY CARE: Hydrating body products are a must. Yet I want clean and natural products that can withstand the test of heat on a road trip and the dry cabin air at 30,000 ft. I know, I’m asking a lot. But it IS possible! I’m going to show you a couple of my multi-purpose DIY products.

Well, great Jaime, you say. How on earth shall I obtain movement, mental stimulation, nourishing body care and hydrating foods & drinks on my travels? THIS is how. Here are my top Travel Essentials.

Go get them. Pack ’em up.

Hydrate the heck out of your body and mind so you can make the most out of your adventure!

Like I said, Adventure is out there. Now you’re officially ready for it!

Hiking along the many miles of rocky trails in Sifnos, Greece.  

Balancing Serum

This balancing serum rejuvenates my face, hands, lips and anywhere else that needs a nourishing pick me up. I choose to use an Infinity Jar with a roller top. They have the best quality glass containers I’ve seen out there. The glass is so dark that the essential oils are protected from the sunlight and thankfully will not lose their medicinal benefits. Phew!

Here’s how I made this Balancing Serum:

Mental Hydration: Travel Journal

Traveling in Italy last summer, I helped an owner of an Agriturismo (organic farm + bed & breakfast) lay out plans for sustainable gardening…using my journal to draw out ideas, of course! I love jotting anything down from the restaurants we visit to the prices of typical fare to hilarious antics with locals. It’s not only therapeutic, but resourceful and handy to look back on the details of previous adventures.

What a delicious quote! “Not all those who wander are lost.” This describes me to a T when we travel. You never know what you might discover when you allow yourself to simply wander around a new place. This is usually when I experience a trip’s most memorable moments. Like that time I went running along the beach while living in Australia. I unknowingly trotted into a nude beach to discover old men playing beach volleyball. That scene is forever burned in my memory. Ha!

A “free write” is a beautiful way to clear your mind, release tension and worries, while creating the brain space to be present. All you have to do is write for 5 minutes straight. Keep your pen to paper and jot down whatever you’re thinking, even the ahhs or umms that pop up. Notice how you feel after the 5 minutes. I often feel more at ease, relaxed yet inspired, and excited to keep writing!

Physical Hydration

Did you know I have an entire YouTube playlist dedicated to helping you feel awesome while traveling? You definitely need to check out these travel tips, friends. There’s a plethora of easy-to-implement ideas, from posture tips to how to carry your bag to how to sit on the plane. I even have a 10-minute yoga session you can do in the airport or hotel room. All you need is wall space! Give it a try (see below).

Ease the Tension Body Serum

My natural and toxin free concoction to ease my muscle and brain tension (read: physical and emotional tension). I call it, Ease the Tension. (Ha, the name reminds me of a quote in Harry Potter…are with me my HP nerdies?)

Okay, back to Easing the Tension, we’ve got:

  • Panaway Essential Oil
  • NonGMO Avocado Oil
  • Organic Jojoba Oil
  • Italian Extra Virgin Olive Oil
  • Ultraviolet glass Infinity Jar to protect the nourishing qualities of each oil

Panaway contains a few different types of Essential Oils and has a wintergreen-ish scent. It feels cooling to the skin, creating happy blood flow to the area. I use this concoction on any spot that’s feeling, well, tense. Go figure. And it feels great on a warm day or after a long flight. I love using a reusable bottle like this Infinity Jar, too. I’m all for earth-friendly options!

Diffuser Jewelry to balance your mind & energy

 

I swear this stuff seems to hydrate my brain. Adding a drop of an essential oil to my diffuser bracelet and inhaling the rejuvenating scent immediately puts me at ease. For travel I make sure to wear my “I Lead by Example” with Green Aventurine for its energy properties of openness, embracing change, luck and humor.

Hydrating Raw Snacks

 

NUTS. Don’t leave home without them.

My favorite nuts for travel:

  • Raw pumpkin
  • Raw walnuts
  • Raw almonds

Container:

  • 500 ml ultraviolet glass screw top Infinity Jar
  • I’m using this type of jar to protect my food. This way, my nuts and goodies will last longer on my travels. Now that’s an awesome quote. My nuts and goodies will last longer on my travels. Extra bonus, I can reuse this container as I buy more goodies on my adventures. I’ve stacked our handmade Happy Dough in here and it’s worked fabulously.

REMEMBER: SOAK your NUTS to absorb all their delicious nutrients. Nuts contain enzyme inhibitors, which get in the way of nutrient absorption, plus this makes it much harder on your digestive system to break down. Have you ever gotten cramps after eating a bunch of nuts? I sure have. Doh! I only learned about soaking nuts when I took my Plant Based Sports Nutrition Course with Matthew Kenney Culinary. I wish I had known this years ago!

How long do you soak nuts for? Typically the denser the nut, the longer you soak it for. I soak my raw almonds 8-10 hours and the softer walnuts only 2-4 hours. Typically, the darker the exterior, the more soaking it needs.

 

Ready for more travel tips?

Keep your inspiration flowing with

EAT CLEAN for TRAVEL + Eco-Friendly Practices

 

 


Adios Sugar. Hello Energy. Peppy Plant-based Protein Bowl Recipe

I am craving a colorful meal that’s easy to prep and take on-the-go, sans sugar and will nourish my gut & soul.

Gut & Soul. That’s what my recipes are all about. Come to think of it, all of my sessions, workshops and speaking events are about your Gut & Soul. Nourishing yourself from the inside out. The connection between your health, happiness and life balance. Making simple and sustainable changes to empower your daily life. It’s ALL about your Gut & Soul!

Have you tried my Blueberry Crumble? Now that’s a good quality gut & soul nourisher. Wait, we’re here to create an amazing lunch for you. Let’s continue…

Why I love this recipe…

  • There’s no sweetener. It’s pure plant bliss packed with antioxidants, vitamins, minerals and long lasting energy.
  • I feel nourished after eating this. Yet it’s light and bright so I don’t feel weighed down.
  • It’s super-hero-style travel friendly. Pop it in a mason jar and take it with you for the day.
  • There’s very little clean up. I’m not a fan of doing extra dishes. Are you?
  • You can easily switch out ingredients, making a different bowl everyday.

Measurements? What measurements? If you are a strict measurer when it comes to meal recipes, be prepared to get out of your comfort zone with this one. Yet that’s the point, my daring friend. This recipe is created with estimated amounts, not precise measurements for a reason. I want you to try something new, be brave and learn something fantastically new about yourself. I really do think this is where we learn the most about ourselves – out of our comfort zone. It’s the sweet spot, as I like to think of it. When is the last time you took yourself out of your comfort zone and into the uncomfortable world of the unknown? What did it feel like? What was the result of the experience?

Extra bonuses all around! Along with the recipe, I share:

  • Veggie prepping tips
  • Benefits of plant-based prepping
  • How to cook quinoa
  • Daily lifestyle hacks: making this recipe even easier (is that possible?)
  • Helpful resources for clean eating

Here is what you need…

If possible, opt for organic. If you can’t find one of these ingredients, put your creative cap on and replace it with another delectable item that catches your eye. I believe in you!

  • 2 cups cooked quinoa
  • 2 heirloom carrots
  • 1 zucchini
  • handful of lacinto kale
  • 1 avocado
  • handful of raw cashews
  • handful of raw pumpkin seeds
  • handful of Italian parsley

Zest Me UP Dressing

  • Bragg’s liquid aminos
  • Fresh lemon juice
  • Lemon essential oil (if available)
  • Unsalted tahini
  • Extra virgin olive oil
  • Lemon pepper
  • Celtic sea salt
  • Filtered water (as needed)
Okay, now you’re ready to nourish your Gut & Soul.

I’d like to thank my hard working clean up crew, Mosman the beast, our golden retriever. As well as my handy assistant, our 5 month old Kovy Zealand Komer. He appreciates it when I eat clean.

 

“Steal me a Bite” Raw Treats Recipe for a Healthy Transition

“Why yes, I would love a bite of deliciousness”, said everyone. This is one of my favorite recipes to date. And that’s saying a lot. It even might contend with our healthy Happy Dough bites. Why am I slightly obsessed with my “Steal me a Bite” raw treats? Two reasons.

1. It contains Thieves essential oil blend, a combination of clove, cinnamon, lemon, eucalyptus and rosemary. Or as I like to call it, “I love my immune system” or “Christmas in a bottle”. Both nicknames have a nice ring to them.

2. Holistic Nutritionist, Susannah Johnson sums my 2nd reason for loving this recipe perfectly: #guiltfree

As I mention in my live class, this is a great treat to have while on the go, take on your road trip, before or after sports events or workouts AND as a healthy transition towards smarter (yet still delicious) dessert choices.

Watch my live Facebook class, taking you through the steps to make your very own HOLY YUMMINESS (aka Steal me a Bite raw treats). Plus, you get to see Kovy spit up, dance, drool and make out with the food processor. Another day in the life of the Komer Posse.

Here is the ingredient list you’ll need:

Once you pop into your local market and pick up your organic goodies, you’re ready to make your raw treats with me and Kovy!  Ready, go! Once you make your newly beloved goodies, take a pic and share it with me here or on instagram, @aytlifestyle.

Do you need the Thieves essential oil? You can order from me. Go here and sign up as a retail customer with Young Living. Do you prefer to get the best deal ever while trying out 11 amazeballs essential oils (including Thieves!) annnnnnnd an ultrasonic diffuser? Sign up as as member and purchase your Premium Starter Kit. This gives you access to wholesale pricing, too. Double amazeballs!

Enjoy your dough! Be careful though…someone might try and steal a bite.

I would.

Are you ready to make lunch?

Let’s make a Peppy Plant-based Protein bowl together!

Would you like Jaime to come and teach your friends, teammates or colleagues how to make their own raw & healthy treats?

Contact us for details and pricing. 

 

Enter to Win a customized Lifestyle Guiding Package!

Are you ready for this?

Enter to WIN a customized Lifestyle Guiding Package with me, your curious Lifestyle Guide. Woohoo!

To enter, all you have to do is answer this question in the comment section,

“Why do you want to make positive changes in your lifestyle?” 

 

WHAT IS LIFESTYLE GUIDING?

It’s about making small and simple changes to a more naturally wholistic lifestyle. From making raw plant based treats to using Essential Oils to going toxin free in the home to self care for your body to postural changes. What inspires you?

We will explore where, why and how you can make positive changes in your daily life. I will guide you in (re)Connecting to your best self, Navigating your healthy lifestyle, while gaining the tools to be your own guide.

You deserve to be the Keeper of Your Body, Curator of Your Health, Cultivator of your Wellness, and the Director of Your Day. 

Your customized Lifestyle Guiding Package will include:

  • a 20 minute Get the Party Started Call
  • 2-hour In-Home Lifestyle Consultation
  • 1-2 hour Follow UP Session
  • Plus a tools-for-change goodies along the way. Yay!

In exchange, I am asking for feedback on your sessions, so I can continue to grow and fine tune these packages and my business. Thank you!

Details:
• The winner will be randomly selected and announced on Thursday, May 25th at 10am PST (via my Facebook, AYTlifestyle Facebook page, and Instagram: aytlifestyle).
• Winner must live within the area of Orange County up to South Bay, CA.

Ready, go!

Your Daily Purpose worksheet: 5 questions to make the most out of each day

How’s life going these days, my friend? Let me guess, it’s busy. I’m with you on this one. We live in a go-go-go culture, where we pack our schedules full of activities and tasks. It’s as though being “busy” is seen as a positive marker for your success. Yet I’ve found that being busy does not specifically equate to being productive. Or rewarding, for that matter. Oh, if you’re busy, it must mean you’re working hard. You and I both know this is a bunch of a hullabaloo poppy cock. In fact, I often find being “busy” is just straight up draining, both emotionally and physically. That is, unless I pair my busy-body-ness with focus, inspiration and motivation. I mean, doesn’t each day deserve to feel rewarding as opposed to draining? Don’t we deserve to make the most out of each day? Don’t we deserve to feel proud at the end of the day? I love being able to say, I made the most out of my day and it was freakin’ awesome. Mind you, this doesn’t mean the events of the day were specifically awesome. It was my approach and attitude towards these events that make the day awesome.

I created this Daily Purpose worksheet because I needed to find some pep in my own step. When I need extra inspiration, focus and motivation to take action, I take myself through these questions. I write down my answers and then say each one aloud. Saying them aloud makes them real! Print this out or write the questions down in your journal. When you feel ready, use your Weekly Purpose Guide (found at the end of the worksheet), keeping it handy in an easy to see spot like your fridge, in your planner or by your computer.

Now let’s go and make the most out of today. Because you are one-of-a-kind and you deserve a one-of-a-kind day. Yay!

Use this Daily Purpose worksheet when you need extra inspiration, focus and motivation to take action. Because every day deserves to be awesome, just like you.
*If you have already entered your email before with AYT, you will not receive additional emails. Don’t fret, we do not share emails with anyone!

DIY Creation Station: Espresso Body Scrub + Replenishing Face Serum + Balancing Spray

What you put on your body goes inside of your body. And what you put inside of your body becomes your body. So I figure one of the best gifts I can give those I love, are things that help them become a body of wonder. Yes, you deserve to be a Natural Wonder. Mom’s are definitely Natural Wonders. They’re like their own category of Super Hero. We shall call them Wonder Mama’s. Now let us flourish our Wonder Mama’s with natural gifts from the earth so they can be Natural Wonder Mama’s. All while cultivating your own creativity!

While I’m totally not a fan of holidays that appear to be popularized by Hallmark and candy companies (ahem, Valentine’s Day. Do I really need a holiday to tell my husband I love him? I love you, Matt. See? It’s May 12th, and I did just fine without the flowers and candy. Okay, I’ll get off my soap box now.), I’m all for celebrating amazing people in your life. So I’d like to proclaim everyday Mother’s Day and Father’s Day (can’t leave the gents out!). And while we’re at it, let’s make everyday Valentine’s Day! So even if you don’t make these goodies for your Wonder Mama, just know that you can make this for any Natural Wonder in your life. Including yourself! 

Click here to go to my live class on Facebook, “DIY Creation Station”.

Do you want to take more online classes with me? Let’s do it! I will be posting my classes publicly on Facebook and we will also be sharing them via AYT lifestyle’s page.

Below is the ingredient list for each item we created. I share the recipe, how-to’s and essential oil tidbits in the class. Remember, the quality of your essential oil matters. I’m using Young Living and really appreciate their quality (you know I love researching and getting down to the nitty gritty on how products are made and sourced!). I liked them so much I became a distributer for them! So if you want to learn the 101 on essential oils and get your party started, reach out, I can help guide you. Email me at aytlifestyle@gmail.com.


Invigorating Espresso Body Scrub
  • 1/2 cup organic coconut oil
  • 1/2 cup organic ground coffee
  • 1/4 cup organic coconut sugar
  • 2 tbsp organic cacao powder
  • 1 tbsp avocado oil
  • Container: 2 x 4 oz glass jars*
Balancing Essential Oil Spray
  • 3-6 drops Lavender essential oil
  • 3-6 drops Tangerine essential oil
  • pinch of sea salt
  • filtered water
  • Container: 2oz spray bottle (dark glass)*
Replenishing Face Serum Roller
  • 3 drops Purification essential oil
  • 3 drops Frankincense essential oil
  • 3 drops Lavender essential oil
  • Organic Hemp oil
  • Container: 10ml roller (dark glass)*

* We purchased these spray bottles and rollers on Amazon. The 4oz glass jars are often available at your local Target, Ace Hardware, Walmart, etc.

mark your calendar…

Next online class:

Creating a Peppy Protein Plant-based Bowl

 

Self Care & Motherhood: My practices for finding balance as a new mom

Self care and motherhood. Is this an oxymoron or do they go together like two peas in a pod? I’m 3+ months into motherhood and I’m voting the latter. But how and why should I take care of myself when I have a newborn? Isn’t Kovy the priority? Well, yes. But this is where it gets tricky. What came first, the chicken or the egg? Either way, you need them both.

The HOW: To me, I’ve learned to be multi-functional with my time. That doesn’t mean multi-tasking. That wears the poop out of me (even though there never seems to be a shortage of poop with a baby). I can actually feel my head getting fuzzy when I try to do too many things at once. By multi-functional, I mean creating an opportunity that can serve many purposes. An easy example might be our changing station. Matt and I change Kovy on the floor, which means we have to get up and down from the floor. Watch this video to see how we set it up. While he’s laying on his back or tummy, I have the opportunity to lay down too. Do I need a restorative pose as I lay next to Kovy? Or should I wake up my body by rolling around like him? What do I feel like stretching or moving?

The WHY: If I’m not taking care of myself, what is that teaching Kovy? How does that influence him? If my hormones and stress levels are totally out of whack, how does that affect my breastmilk quality and production? And if I’m not taking care of my physical health, I can more easily injure myself when carrying him or picking him up.

I think this goes for any human being of any age. If you proactively invest in your holistic health, you’ll reap the benefits down the line. You’ll pay much less in the future in money, energy and time.

Here are just a few of the ways I like to practice self care while balancing motherhood and my work with AYT lifestyle. You might notice a theme throughout, much of my self care is blended with my AYT lifestyle work. That’s not a coincidence folks…

  • I ALWAYS eat breakfast. Whether Kovy is in my arms, still upstairs with Matt or laying on a yoga mat nearby, I prep our morning smoothie or other invigorating concoction. If you need some inspiration, download our Wee and Free Recipe eGuide or search my blog for smoothie recipes.
  • I practice SELF-COMPASSION. And I say practice, as it’s sometimes a challenge for me. But boy, I enjoy my day so much more when I’m kind to myself. I’ve accepted that even though I might be a perfectionist, that doesn’t mean I have to be perfect.
  • CREATIVE EXPRESSION. This is why I’m writing this blog while Kovy spits up on my shoulder. Man, I’m always misplacing those burping cloths. Writing fuels my soul, whether it be journaling, blogging or doodling in my notebook.

  • While Kovy chills on his play area with homemade hanging doodads, I sit next to him at the tatami table (a low rise Japanese table) MAKING JEWELRY. What started as a fun hobby in 7th grade with my best friend Rachel Roellke, hand making gemstone jewelry has grown into a passion and business for me. Putting happy energy into natural gemstones that already resonate with their own energy properties is such a balancing experience for me. How balancing? It satiated my creative spirit and balance me during my strict and structured time training for the Olympics. And those were some tough days where I was in need of a LOT of balance. Have you seen my most recent handmade pieces on this website? These blend my love for natural gemstones and healthy living.  
  • I find NATURE. I keep getting this quote on the tag of my Yogi Tea (what a clever idea, by the way) that says something along the lines of if you truly love nature, you will find it everywhere. And it’s true. I may be in a suburban neighborhood, but we go on daily walks and search out the hummingbirds, plants, shading trees, blooming flowers and rocks to step on. Here’s how I go off roading in our suburban neighborhood. There’s something about being outside that soothes both me and Kovy. We chill out. I guess you could say we find our zen. I definitely think we’re meant to be outdoors more, surrounded by earthy things. Not just Kovy and I, but all of us.
  • I KEEP EATING food throughout the day. Yes, it takes preparation when going out and about. Yet it’s totally worth it to me. And for Kovy, since what I’m putting in my body is going into his body. By prepping and making my own food for the day, I know what I’m putting in my body and don’t get stuck either with nothing to eat (eek!) or having to get something that’s super expensive or totally lame (aka not good for my body). I post many of my recipes on this blog (ahh, serving my creative expression while eating good food. 2 in 1 fun!)

Well, I’m going to practice self care and finish my blog so I have time to prep my food before we all head out for the day. I have to stop myself when writing, as I’ve been known to go on a tangent or two (say, what?). Let’s be honest, there’s countless ways to practice self care as a mother or any human being. How do YOU like to practice self care?

Okay, I’ll add one more. I MOVE MY BODY. Instead of doing a full 30-60 minute yoga or other fitness session, I break up my movement throughout the day. Did I say this is actually BETTER for your heath and body? Yep, it’s true friends. Anyhoo, one of the ways I get my moving in (and practice self care) is while changing his diaper or during his floor time. I move with him! I try not to poop with him though. Ha. This is why I started filming Diaper Sessions, mini workshop-like sessions for me, you and anyone who’d like to move well and mindfully! I’ll leave you here with Diaper Sessions #3: “Tummy Time” to awaken your core and back extensors:

Hey, these images look pretty gosh darned similar! What do ya know, Joe!

 

 

Don’t start your day on the right foot. Start it on two Balanced Feet.

What do your feet have to do with your whole body health? Are they that important? Can’t I just wear orthotics or cushy shoes and call it a day? Aren’t my toes supposed to be smushed together in the shape of my favorite shoe?

Why am I so enamored with feet these days? Uhh, why wouldn’t I be!

(Body nerd alert! Body nerd alert! Come on, you know you’re one too, otherwise you wouldn’t be reading this!)

Let’s start with baby feet. We all started with baby feet, after all.

I am in the middle of my 2 year biomechanics-based certification as a Restorative Exercise Specialist with Nutritious Movement. What is Nutritious Movement? It’s a “whole-body movement program that utilizes exercises, alignment adjustments, and habitat (lifestyle) changes to better move all trillion of your body’s parts.” Or as I like to phrase it, (re)discover how to use and move your body while adjusting the lifestyle habits that got you in this pickle. Or something along those lines. I began nerding out on feet several years ago when I was introduced to the Nutritious Movement blog of Biomechanist, Katy Bowman. She’s the creator of this program and best-seller author of many o’ books, including Whole Body Barefoot and Simple Steps to Foot Pain Relief. As you read through her blog posts, listen to her podcasts, take an online movement class or read one of her many books, you’ll begin to notice a trend. If the focus is on one area, say “foot pain relief”, she’ll spend much of the time on other areas of the body. Say, the calves, hamstrings, standing alignment and posture. Say what? Why?

Let’s compare your body to a ball of yarn. If you pull on a string, it will tug down the line and you’ll notice the ball changing shape somewhere else. You tug on another string and the ball changes shape in another unforeseen spot. You can’t really see where it’s connected, but you know it is. This reminds me of how your body works because you’re made up of trillions of cells. And all the cells touch other cells. Together, these cells create tissues, which form into things like organs, muscles and all the stuff in between (including fascia). It’s all connected.

With that said, let’s give your hamstrings some love…

So how you treat your feet will influence the happiness of your knees, pelvic floor, back and so on. So cool!

I do not know how everything is connected (where do all those strings in that ball of yarn attach?), but I do know that everything is connected. I think this “everything is connected” approach gives you a sense of empowerment over your health. It certainly does for me. It creates a broader perspective for you to apply when dealing with any health issues.

When I had plantar fasciitis, I learned that this was the symptom (where I was experiencing pain) caused by a bigger issue. My right gluteus muscle was no longer firing properly. Meaning, it wasn’t doing what it was supposed to be doing. So every time I walked, stood, sat, squatted, sat on the toilet, ran or anything else where my gluteus muscle should be playing a role, it wasn’t. And the rest of my body had to take the slack for that. Important to note: I went to  professionals who also approach health from a whole body perspective. Always do your vetting. Don’t know anyone? Ask around. I saw Dr. MaryAnne Harrington and Dr. Stephanie Tyson. Two very different styles yet both approach an issue with your whole body health in mind (they focus on the cause of the issue, not just the symptom, yay!).

Even though you need to address how you use your entire body when it comes to your foot health, you still need to address your feet! Try this one on for size…

Are you ready for more whole body awesomeness?

 

Get on the waitlist for my upcoming eCourse,

Center your SELF.

You’ll be the first to know when more details unfold. 

The Diaper Sessions: free yoga-ish movement classes

Welcome to Diaper Sessions!  These short movement classes infuse yoga therapy, body alignment, restorative annnnnd dynamic movements, all aimed to help you find balance in your body (and hopefully lifestyle). I find these help me, so I hope they can do the same for you, my friend.

I recently spoke with a lovely gal who has 4 month old twins, along with 3 other kids (she was with her husband and their new twins on a date night at the Ecology Center’s Lay of the Land event. Clearly, they’re rockstars). We got to talking about fitness classes, recovering postpartum, and that feeling of finally wanting to move more (and knowing that your body is ready for it). She said her body was finally able to unravel itself, so she could focus on releasing the physical tension and tightness that comes with holding babies, breastfeeding, repetitive movement, childbirth, etc. I think that’s a great way to describe what your body goes through postpartum. An unraveling period that takes place after you’ve gotten in the swing of things and ready to move more. Or as I like to call it, desticking the sticky spots or defunking the gunk.

So here we go…Diaper Sessions!

These sessions are called Diaper Sessions because, go figure, I film them during Kovy’s diaper change. We made our changing station on the floor, which makes it super easy for us to move around while changing him. There’s other benefits too, including these (plus why we’re transitioning our lifestyle to moving more throughout the day – creating big change!). If you feel like a diaper changing station on the floor is too much on your body, try out this savvy (and vital) way of moving to help prep your body for more floor time and help strengthen your back, core, glutes, eyeballs, eyebrows. Ha! But seriously. Your body is all connected. So in some capacity, your eyeballs and eyebrows are influenced by how you move.

You don’t need a floor changing station to do these classes, let alone a baby. All you need is some floor space and an eagerness to move your body and stimulate your awareness!

If you want to stay up to date with Diaper Sessions, subscribe to our YouTube channel so you can get notifications of new videos. Have you looked at our channel? We’ve got all sorts of shenanigans on there, from nutrition to travel to eco-ideas to lifestyle tips. Yay!

#1: You want to stretch out your body. It feels tight. Your baby is sleeping (who knows for how long). You know you feel better after you move around a bit. Your mid back is especially achy from how you’ve been standing, walking, carrying things (read: baby), looking at your phone and sitting in bucket seats. What can you do? Well, this is what I do when My body needs some love…a short therapeutic yoga session focusing on releasing mid-back tension…

#2: In this session I share 3 mindfully magnificent movements, focusing on unsticking your sticky spots, particularly in your mid back and shoulders. Yum!

Are you ready to be your own Guide in navigating a healthy lifestyle?

 

Then I made this for you…