Sweet Whiskey BBQ Sauce

I LOVE all things BBQ, especially a sauce with a great flavor. Most store-bought sauces have tons of sugar and added sodium, and I'm just not down with that.

Once I found this barbeque sauce recipe, I stopped buying it from the store! It's THAT good and SO SIMPLE!

Sweet Whiskey BBQ Sauce

Ingredients
1 Sweet Vidalia onion, minced
4 cloves garlic, minced
3/4 cup whiskey (I prefer Jameson)
1/2 teaspoon black pepper
1/2 tablespoon salt
2 cups ketchup
1/3 cup cider vinegar
1/4 cup Worcestershire sauce
1/2 cup packed brown sugar
1/3 teaspoon hot pepper sauce (optional)

1/4 cup tomato paste (optional, for a thicker sauce)

Directions
Prep: 15 m
Cook: 30 m
Ready In: 45 m

Combine the onion, garlic, and whiskey in a pan over medium heat. Simmer for 10 minutes, or until onion is translucent. Mix in the ground black pepper, salt, ketchup, vinegar, Worcestershire sauce, and brown sugar. Add in tomato paste and hot sauce if using, as well. 

Bring to a boil. Reduce heat to medium-low, and simmer for 20 minutes. 

Run sauce through a strainer if you prefer a smooth sauce.

Start with Yourself

If you want to save the world, you've got to start with yourself.

I've spent a good portion of my life trying my darndest to help: people, animals, causes, even creepy bugs; whatever it was that needed help, I couldn't live with myself knowing that I could have made an impact.

I became a yoga teacher for that very reason -- to share a practice that helped me with others, to guide them through the process and be there when they needed me. Even though the desire to help everyone and everything has always been natural to me, I'd often forget one pretty big piece of the puzzle -- MYSELF.

Sure, I could lead a class about patience and strength but behind the scenes, I was quite possibly the worst example of both. I would submit to the requests of adding more classes to my schedule, even though I was already overwhelmed. I had to help, and I couldn't find it in me to say no.

No matter how much time and effort I put into my classes, no matter how far I traveled, how much time I spent away from my family, I could only reach so many people -- and it never felt like enough.

I had a wake up call when a freak accident in the kitchen left me unable to use my hand for a few months, forcing me to slow down. Instead of welcoming the break, my inability to live up to my own expectations had driven me into a dark place.

It took me far too long in life to realize that I NEEDED TO HELP MYSELF FIRST.

With the goal of a strong, healthy body and strong, healthy mind; I set aside 30 minutes each day for working out, stretching and mediating. It didn't take long to notice a change. I was finally able to live my truth and lead by example.

I am so grateful that my BeachBody support group found me when it did, because I don't know where I'd be right now without them.

Now that I'm able to care for myself, I have found that I can expand my reach to help more people by coaching and running online support groups. If you struggle to find the time or motivation to care for a healthy body and mind, message me and we can get there together.

You can't save everybody, but you've got to save yourself.
#TransformationTuesday

Pesto Chicken Roulade

This pesto chicken roulade was super easy to make and insanely delicious! Everyone cleared their plates, including our 3 & 4 year olds!
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PESTO CHICKEN ROULADE
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Start with chicken breast, and cut them in half lengthwise so they lay thin. Put them in a freezer bag and pound until about a half inch thick.
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Spread pesto (I made mine easily with basil, almonds, parmesan, olive oil, and lemon juice) along the inside, then stuff with a few chunks of fresh mozzarella. Roll up tight, secure with a few toothpicks.
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Dip roulade in egg wash (just crack a couple eggs and beat in a dish), then coat in bread crumbs. Bake in a pan at 375 for about 45 minutes.
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Pan sauce is easily made with 2tbsp butter, 2tbsp flour, 2 cups chicken stock, half a lemon, and a tablespoon of pesto.
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Serve with roasted veggies, a salad, rice would be nice. 😀

Meal Prep Saturday!

Killin' it on a Saturday afternoon!

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The boys went grocery shopping, the baby is napping (after being up every 2 hours last night), and my girl and I just got our workout on and are meal prepping for the week.
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I don't know how I'd get through the week without meal prep! On today's menu: turkey meatballs, mini muffins, roasted veggies, grilled chicken, and marinating steak for tacos!

10 Minute Flourless Mini Muffins

I promise you that these will be the easiest muffins you will ever make! Literally just toss everything in the blender, pulse a few times and they're done. They are super easy to customize, whether you want to top them with chocolate, nuts, coconut--whatever you like!

My 3-year-old LOVES mini muffins (yes, ONLY muffins of the mini variety will do). After reading the back of the package and not being able to pronounce half of the ingredients, I couldn't keep buying them. 

I found this recipe on Pinterest and adapted them to fit my mini muffin tin. I feel MUCH better giving her these secretly healthy, totally delicious muffins instead. 

10 Minute Mini Muffins

yield: 3 dozen mini muffins | prep time: 5 minutes| cook time: 10 minutes

Ingredients:

2 cups old fashioned oats
2 ripe bananas
1/2 cup applesauce
1/4 cup Greek yogurt
1/4 cup brown sugar
1 large egg
2 Tablespoons honey
1 1/2 teaspoons vanilla
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
Optional: 2 tsp cocoa, chopped pecans or walnuts, chocolate chips or blueberries

Directions:

Pre-heat oven to 400ºF. Line a muffin tin with cupcake liners and set aside.

Combine the oats, bananas, applesauce, yogurt, brown sugar, egg, honey, vanilla, baking powder, baking soda and salt into a blender. Pulse 10-15 times, or until the batter is smooth. It doesn't need to be completely smooth, just well combined.

Fill mini muffin tins with 1 TBSP of mixture. You want them to be about 3/4 the way full. Add toppings if desired to the top of the batter.

Bake for 10 minutes, or until a toothpick comes clean.

Essential Oils + Restorative Yoga Workshop

When: October 8th, 2:00-3:30PM
Where: Kula Yoga, 1205 McHenry Road in Buffalo Grove
Register online at KulaYogaLifestyle.com

Essential Oils and Yoga have been used for thousands of years. Both are powerful tools used to bring balance and healing to us mentally, emotionally, physically and spiritually.

This workshop is thoughtfully crafted to encourage the release of stress in the body and mind with a calm and therapeutic approach. A restorative sequence focused on opening the hips stimulates the kidney and liver meridians to clear energetic and physical blockages. Students will have the opportunity to experience the power of aromatherapy as a way to stay with intentional breath and focus, to facilitate releasing and softening into their practice.

Come join us for a 90-minute workshop and experience therapeutic applications of essential oils while rejuvenating your body and mind through a deeply relaxing, balancing, restorative yoga class.

Join us just before the workshop on Saturday, October 8th at 1:00PM for a *FREE* educational class on how to begin empowering your health with the gift of essential oils.

This complimentary 50-minute class is designed to introduce you to some of the ways essential oils can help you live a happier, healthier, more balanced life.

Walk-ins are welcomed although space is limited.

Reserve your space now at KulaYogaLifestyle.com.

This Little Shake of Mine

This little shake right here... ❤😍❤

I often hear that the superfoods shakes I drink are too expensive. But here is how I pay for them at a little over $4 per day...

✅ It feeds me for one meal each day, replacing my groceries or takeout for that meal

✅ I no longer feel the need to drink $4-5 lattes several times per week because my energy levels are up

✅ All the supplements I was taking are ingredients in my shakes so I don't have to buy 5 separate supplements every month, including a multivitamin

✅ I'm not buying bags of chocolate with the intention to have one per day and next thing you know the bag is empty 2 days later because I don't crave the sweets and junk food anymore

✅ Drinking it while running errands prevents me from spending $6-10 on fast food

✅ It keeps me from buying the entire grocery store because I am not running in there hangry

The first month was an investment, but it came with a 30 day money back guarantee if it didn't work for me. Now it just becomes part of my monthly grocery budget.

Isn't your health worth that initial investment?


Ready to get started with Shakeology? Visit My Coach Page to get started now!

Motivation Monday

As a perfectionist and a procrastinator, I'm constantly at a crossroads of wanting to get things done the right way yet delaying them until I have the time to commit to perfection (aka sh*t never gets done).

As a reminder to myself and hopefully someone else who needs it, remember that small steps add up to big results. One small step at a time, you'll be surprised at how much progress you can make. A little progress each day yields big results.

Breakfast Tacos

I'm OBSESSED with breakfast tacos, and this is my favorite way to eat them.

+ white corn tortillas, warmed in a pan

+ 1 tsp jalapeno cilantro hummus smeared on the bottom

+ shredded cabbage w/ a squeeze of lime
+ 2 eggs over easy
+ sprinkle taco seasoning
+ top with cilantro
+ eat, smile and love life

Never Miss Another Bedtime Story

As soon as we developed a nightly routine with our 'big kids,' reading a bedtime story has always played an important part of our day. Every night after teeth are brushed and PJs are on, Dad tucks the babes in and I read them a story. We take weekly trips to the library to ensure that each day we have a brand new story to read.

When I began teaching yoga after Miranda was born, my nights were often busy and I'd miss out on our special time together. Sure, Dad can read the kids a story just as well... but it never felt right missing our special time together. Plus, I'm a pretty awesome storyteller

As silly as it may sound, THIS is WHY I decided to coach and help people online -- so that I don't miss out on bedtime stories.

If this resonates with you, head over to my Coach page to read more about how you can earn money just by helping people achieve their health goals!

21 Day Fix: Before & After

These pictures are taken 3 weeks apart. Only a 4 lb difference in between the two. But it's not about what was lost that's important, it's about what I've gained.

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The girl on the left was mentally and physically exhausted. She was struggling with bouts of post partum depression, trying her best to hide from the world. She could barely find the energy to get up out of bed in the morning, especially after nursing a 6-week old baby all night. She was running on 6+ cups of coffee most days, then countering with multiple glasses of wine in evening. She was short-tempered with her kids once the caffeine wore out and just plain angry. Angry that she couldn't unroll her yoga mat because she couldn't focus. Angry that she had no time for herself.
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Three pregnancies had worn hard on my body. Strangers would often stop and ask if I was feeling ok because of the way I carried myself. "Are you limping? Are you hurt?" Not consciously, no... But I WAS in fact hurting.
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When I began this journey, I didn't care about the number on the scale or even the state of my body. It wasn't about that. I just didn't feel good, and I knew I needed help. Everyone deserves to feel good, right? But I knew I couldn't do it alone.

With the help and support of my sister, she coached me through the 21-day fix and incorporated Shakeology into my diet. Even though I was skeptical, it was all 100% guaranteed, so what did I have to lose? She was with me, motivating me and supporting me every step of the way. She was helping hold me accountable to finishing what I started.

And here I am 3 weeks later.
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The girl on the right MAKES time for herself every day. She feels GOOD in the morning and doesn't rely on caffeine or alcohol to get through the day. She doesn't feel sore, doesn't make excuses, and she walks with more confidence. She has more patience with her family. She is stronger, physically and mentally. She sets goals every day and she crushes them. She has only begun her journey, and she may have a long way to go; but she's finally headed in the right direction.
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If any of this resonates with you, shoot me a message or comment below and I'll get in touch with youl!!
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Your health is your greatest wealth. The first steps are the hardest. Know that you DON'T have to do it alone, and please know that I'm here with you every step of the way.


Are you ready to get started? Pick your Challenge Pack and let's so this TOGETHER!

Come Coach with Me!

What does it mean to be a Beachbody Health + Fitness Coach? It means earning an income while you help yourself and others live healthier, more fulfilling lives. It's being passionate about helping to end the trend of obesity in this country. All by doing what you love—staying fit and healthy, while inspiring others to do the same.

Whether you're already a "product of the product"—someone who's found success through one of our world-class fitness solutions or products—or whether you were inspired by watching a friend or family member transform their lives the same way, becoming a Coach will reward you in ways you never thought possible—physically, personally, and financially.

Think you're up for the challenge? Click below and start creating change—in your life and in the lives of others—today. You can be part of something so big, it's changing the world, one healthy decision at a time. How cool does that sound?

Coaching makes your world grow larger. How? You'll meet people and develop new relationships that will enrich you in ways you never imagined. You'll explore exciting new opportunities for personal development. You can earn world-class trips to exotic destinations—or work out with your favorite celebrity trainers. Maybe even be recognized on stage, in front of thousands of your peers at our most exciting and important Coach event of the year—Summit.

Think back to when you first made the decision to get fitter, stronger, and healthier with a Beachbody program. Now imagine the rewards your ambition and commitment can bring you as a Beachbody Coach.

You CAN do the things in life you were always meant to do. Just by doing what you love. That's what the Team Coaching opportunity is all about.

7 Simple Steps to Self Care this Season

Though January can feel gloomy and dark, now is the time to create happy habits and focus on building a better life -- one day at a time. Even when the sun shine isn't with us, try to find ways to nurture your inner light.

You are not given a healthy life, you create it one day at a time. A simple place to start is to take a look at your daily habits and see where you can find any room for improvement.

 

1. Eat fresh, whole food as often as much as possible. My favorite healthy addition to my diet is Shakeology--full of vitamins, antioxidants, probiotics, healthy proteins, and SO MUCH MORE! If you're into supplements, I personally recommend Lifelong Vitality as a well-rounded addition to a healthy diet. 
2. Move your body, shake out the stiffness and get your heart pumping. Join me for a workout with BeachBody On Demand! Try this energizing and simple Breath of Joy practice to feel more energized and joyful. 
3. REST. When in doubt, nap. If your body is craving sleep, don't deny it. Seriously, rest. 
4. Deal with your stress in healthy ways, like meditation, yoga, an essential oil, or taking a bath.
5. Look closely at the products you come into contact with on a daily basis. Your skin is the largest organ in your body. What's in your soap? Shampoo? Whatever comes into contact with it, can easily enter your bloodstream. Make sure you feel good about that. Same with your sense of smell and taste. 
6. Listen to your body and give it what it needs. When you feel fatigued and achy, take that extra step to care for yourself by using an immune booster like OnGuard+ softgels or Frankincense essential oil. Treat it before it turns into something. 
7. Know when it's time for extra help. When in doubt, call your health care provider and talk through any issues that you are experiencing. 

Remember, your body is a powerful tool designed to heal itself. Support it with what it needs -- take care of it and it will take care of you!

Yoga Tunes: Episode 2

45 Minute Killer Beats Playlist

• One Day with You - Pogo
• Composure - B. Fleischmann
• A Real Hero - College & Electric Youth
• Halcyon Days - Mokhov
• Deltinu - Aydio
• Tiger Tempo - Arms and Sleepers
• A Summer Song - Conner Youngblood
• I Wanted You to Stay on the Other Side - Summer Heart
• Staying - Koda
• Lost Karma - The Herd Brothers

How to Safely Lift from Upward Dog to Downward Dog in Yoga

If you practice any type of Vinyasa yoga, this transition is likely to be in your class.

One of the most common injuries in yoga practice occurs in the lumbar spine. Many that report suffering from this injury practice a Vinyasa style yoga regularly which involves this particular transition, so this cue is vital when teaching this transition. One student admitted to suffering an injury from this exact transition (NOT from my class :-) ) that led her to require physical therapy. 

All that being said, please read carefully, listen to your body, and be mindful in your practice. Yoga should feel good. If it doesn't, then skip the Vinyasa.

To start, let's break down the poses and this tricky transition so that it can feel like the joyful process that it was intended to!

Upward-Facing Dog

Line up your wrists underneath your shoulders and hug your navel in toward your spine as you press your pelvis down. The tailbone should be drawing back and down toward your heels. Maintaining this same pelvic alignment, spread and press all ten toes into the mat.

Begin to press the ground away from you as you lift the upper body until arms are comfortably close to straight. Thighs, shins, knees, and ankles float off of the mat as you lengthen through the upper body, keeping the shoulders away from the ears. Keep the chest broad and the shoulders in line. Remember that the front of the body is extending in this pose, so the back muscles are engaging to help get the job done. Don't dump heavily into the wrists and shoulders in this pose, use your body as a whole! The tendency is to want to look up, but this usually leads to wrenching the neck when not done properly, so I like to keep the gaze forward and lengthen through the crown of the head.

Transition

Draw a deep breath in through your nose here, then shift your attention to your core muscles before lifting anything. Keeping the drawing of the navel in toward the spine and extending the tailbone downward. Use this core flexion to start to lengthen through the sitting bones, and lift them back up into downward facing dog.

Practice this transition again and again and say goodbye to low-back pain in Vinyasa!

Yoga Tunes: Episode 1

While some claim they are able to tune out the background music in a yoga class, I find that it plays a pretty big role in my concentration. The right music can really make or break a class. 

I try to put a lot of thought into choosing music for my classes and arranging it in such a way that it matches the tempo of the class (thanks to an awesome Yoga Music course with Derek Beres at the Yoga Nation tour).

50 Minute Flow Playlist

• Candy Coated Intelligence - The Secret Whistle
• Decibel - The Analog Affair
• Composure - B. Fleischmann
• Tiger Tempo - Arms and Sleepers
• Someone Great - LCD Soundsystem
• Are You With Me - Lost Frequencies
• Stay With Us - Seoul
• The View - Eastern Sun
• Song in G - Kevin Courtney

What are your favorite songs to hear in yoga class?

Sweet but Deadly: The Danger of Artificial Fragrance

A rose by any other name would smell as sweet... I'm not sure if Shakespeare would agree once he saw the list of side effects of 'fragrance.'

The Environmental Working Group (EWG) reports that, while many popular perfumes, colognes and body sprays contain trace amounts of natural essences, they also typically contain a dozen or more potentially hazardous synthetic chemicals, some of which are derived from petroleum.

“The average fragrance product tested contained 14 secret chemicals not listed on the label,” reports EWG, which analyzed the Campaign’s data. “Among them are chemicals associated with hormone disruption and allergic reactions, and many substances that have not been assessed for safety in personal care products.”

Read more about the Scent of Danger at Scientific American.

How does this happen? In the U.S., manufacturers can legally hide hundreds of synthetic chemicals in the one word--"fragrance"--without revealing what those ingredients are. It's referred to as a "trade secret" in the industry. If "trade secret" protects the company, who is protecting you? And more importantly, why does it matter?

You know that co-workers perfume that gives you a headache? Or the lemon-scented cleaner that leaves you feeling a little light-headed? There's a lot more going on than just sensitivity.

Environmental Working Group (EWG) researchers found more than 75 percent of products listing the ingredient "fragrance" contained phthalates (THAL-ates) which have been shown to disrupt hormone activity, reduce sperm counts, and cause reproductive malformation, and have been linked to liver and breast cancer, diabetes, and obesity. Additionally, studies by Dr. Philip J. Landrigan of the Mount Sinai Children's Environmental Health Center, link fetal exposure with autism, ADHD, and neurological disorders.

Read the 5 Must-Knows about Artificial Fragrance.

How can you avoid it? Because of "trade secret," you may never know what your 'fragrance' includes, so the only way to avoid it is to make safer choices and use all-natural fragrances like essential oils.

I use doTERRA essential oils for EVERYTHING from perfume, to home fragrance, to cleaning, because they are guaranteed to be 100% pure therapeutic grade quality. With essential oils, not only are you avoiding the dangers of artificial fragrance; you are also purifying the air, affecting your mood, supporting a healthy respiratory system, and promoting your overall sense of wellbeing. 

Read more about doTERRA here and how it can benefit you.

DIY: Naturally Antibacterial Foaming Hand Soap

Who loves foam soap as much as I do?? Something about those fluffy bubbles makes me (and my sticky-handed toddlers) so excited to wash my hands, and that's never a bad thing. 

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The problem is that most store-bought foam soaps dry out your hands and contain icky artificial fragrances, not to mention they are quite pricey. Also, many contain triclosan, a nasty chemical that kills good bacteria and pollutes the earth. With kids in the house that are obsessed with bubbles, $5 for a single bottle of soap doesn't add up.

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So here's my favorite life hack right here... even better homemade foaming hand soap! With the addition of coconut oil and gentle castille soap, our hands are softer than ever. And at just pennies per bottle, I don't care how many times per day the little ones want to go bubble crazy. Plus, no icky chemicals: Lavender oil is naturally antibacterial and kills all the icky stuff while supporting a healthy immune system. 

Find the recipe here on the doTERRA blog, and stock up on the essential oils you'll need to make your own here at my doTERRA shop.

👐👐👐👐👐👐👐

Yoga Class Sequence: Practicing Stillness

Intention: Find stillness in a world that is constantly moving, changing. In the midst of chaos, find stillness and calmness.

1. Seated meditation in sukhasana (Close eyes, focus only on breath. Tune into body's rhythms and allow your soul to move + dance to the rhythm of your own body)
2.     Raise arms 3x with breath, side bends + twists
3. Downward dog
4. Plank 5 breaths
5. DD->Plank 5x
6. Childs

“Our thoughts are like waves and ripples on the sea. When the water is still, we can see the beauty of our own depth. Be still. Find your depth.”

7. Tail of dog-> Crescent -> Vinyasa (Repeat 3X)
8. Surya Namaskar A
9. Surya Namaskar B
10. Twisted chair
11. Dancing Warrior Series -> Eagle arms (5 breaths, rest forehead on upper arms, breathe into back of neck) -> Vinyasa + repeat

“Learn how to be still and let life happen. That stillness becomes a radiance.” 

12. Surya A w/ side plank
13. Triangle -> ½ moon -> Prasarita
14. Build to pyramid, rev. triangle (Vinyasa, repeat other side)
15. Crescent -> W3 -> Revolved ½ moon (Vinyasa, repeat other side)
16. Supta virsana w/ bolster (1-3 minutes)

“When you lose touch with your inner stillness, you lose touch with yourself. When you lose touch with yourself, you can easily lose yourself in the world.”

17. Down dog
18. Hop to back -> Knees to chest -> Low back twist
19. Forward fold (Halasana option)
20. Happy baby
21.   Savasana

“Stillness does not mean to be in a place with no noise, no trouble, no hard work. It means to be in the midst of those things and still be calm in your heart. In stillness, all conflict must come to an end.”

Autumn Meditation: Letting Go

Today let's take a lesson from the changing trees: Embrace life deeply rooted with faith in the ground below us, with the ability to easily let go of the things that no longer serve us.

Begin meditation 

Find a comfortable seat. Connect your sitting bones + tailbone to the earth, while keeping lifted in the upper body with a tall spine. Relax your eyes, jaw, and neck. Close your eyes and take your breath a hundred times deeper. Focus on the breath expanding the body softly as your breathe in, and relaxing, releasing everything as you breathe out. Imagine sending your breath down through your body, then allow the exhale to rise up and out. Feel your breath move down your back, hips and legs like roots growing into the Earth. Allow it to move back upward, up through the back and the top of the head, as if branches begin to sprout upward toward the sun. Focus only on your breath.

Imagine a tree outside right now, leaves changing with the season. From golden yellow to candy apple red, fiery orange and deep brown.

Beside the tree is a stream of water, reflecting the warm autumn sun. Something that worries you, pick up a leaf, any color you want, and set it on the stream. Let it go and watch it float away.
Someone who angers you. Something that keeps you up at night. Continue setting your troubles downstream.

Picture yourself as this tree. Deeply rooted to the earth beneath you, free of dead weight, able to let go of what no longer serves you so effortlessly. Breathe in feeling grounded and secure. Let your breath go. Breathe in with balance and ease. Release again.

Move forward with the wisdom of the trees--how beautiful it can be to let the dead things go.