Free Yoga Class for NC State Day of Giving

Whether it’s by making a gift or spreading the word, we can all help support the Wolfpack on the NC State Day of Giving. In lieu of paying for your Crosswork yoga class on March 24th, please consider giving to NC State University https://dayofgiving.ncsu.edu/ 

Our Crosswork Yoga Class for the Pack will be loads of fun and feature:

  • an invigorating, 30-minute yoga asana to start your day
  • access to the spring issue of Crosswork magazine
  • a desk reference .pdf of seated yoga that you can do at your desk
  • 20% off of your next Crosswork yoga class

Wear RED and join us in giving back on the NC State Day of Giving so the Pack can continue to prepare future leaders to tackle the world’s biggest problems.

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How Gardening Teaches People to be Resilient

Take a look at this miraculous fourth round of lettuce that I planted last March!

After I harvested the first bunches early last summer, I was delighted when about half of the lettuce seeds that I planted in March of 2020 sprouted a second time later that season. By late fall, I brought in some straggling leaves… maybe enough for one, good, family-sized salad. Christmas came and went, and then came the rain, the hard freezes, the sleet and frigid air. I didn’t even walk out to the greenhouse for over a month. When I went out today to begin preparing the soil in the raised beds, this perfect head of Burpee buttercrunch lettuce was there to meet me. I was floored!

It was such an encouraging reminder to me that living things are more resilient than we can logically account for. Where there is a willingness to grow, you can’t keep a hearty plant with deep roots from doing what it is compelled to do. People aren’t so different. Gardening is really a leap of faith that always yields far more than we anticipate. You plant some seeds. You expect to eat fruits and vegetables, or cut flowers. But in gardening, we also reap the benefits of working the soil, absorbing minerals, and breaking a sweat. It brings our awareness to the microscopic ecosystems of living things that harmoniously exist outside of four walls. It also gives us a chance to clear our minds, unload our burdens, and notice how we are feeling or what we are thinking.

Through Crosswork mindfulness, you can learn to pay attention to your life and invest in your health by setting boundaries and prioritizing time for the things you enjoy most– including hobbies. Through Crosswork yoga, you can learn to move toward gratitude, a more optimistic outlook, or consideration and empathy toward others. This will help you to become a healthier individual, partner, friend, or employee. Healthy employees are more productive and more likely to contribute to positive peer relationships in the workplace.

Do you have a hobby that allows you to step away from the daily grind and be restored? Maybe you used to; maybe it was golf, running, or reading. Whatever it is, make time for it this week.

P.S. If you just said to yourself, “I just don’t have time for hobbies,” then it’s time to email me.

Learn mindfulness personally through Crosswork 1:1 coaching, or bring lean practices to your entire team with Crosswork Lunch & Learn.
Email me to get started!

5 Reasons Why Your Health is a Certain Investment

I continue to read the word “uncertain” in headlines– whether the articles relate to the economy, politics, employment, travel, conferences, our culture, or the future of humanity. Highly emotive words, especially in repetition, have an impact on our perception of the world around us, our health, and our well-being.

Take a moment to reflect on the things for which you can be certain. Here are just a few:

  • You are important.
  • There is only one you, and you matter to more people than you will ever know.
  • You may feel exhausted, but you’re still here. That makes you resilient.
  • Paying attention to your health mentally, physically, socially, and spiritually is time well spent.
  • Considering others, listening to them, and humbly asking encouraging people to help you grow are noble and worthy pursuits. Seek out encouraging friendships, and invest in being an encouraging friend to others.

The bottom line: you can be CERTAIN that investing in taking care of yourself and those around you is a good investment– today and in the future.

Invest in yourself today!
Email me to learn more about Crosswork.

How to Keep a New Resolution

It’s been one week since we turned the page on 2020. How are your resolutions going? Maybe you thought about making a resolution for 2021 but never actually got around to it. If your old treadmill still looks like a clothes tree or you’ve already eaten more carbs this week than you care to admit, this post is for you: the procrastinators, the slow starters, and the still hopefuls. Here are three steps to make a new resolution and keep it… for good!

At the end of 2019, I was talking with a health coach about a plateau in my workouts. Her advice was to define my bigger why. Your bigger why is the driving force behind your goal. I wanted to lose weight‒ but why? To look better, sure. To feel better, definitely. But if those were the only reasons, then I would abandon my healthy eating plans as soon as I wanted a doughnut. She challenged me to define my bigger why in a single word. I chose FIT.

Fit meant I was prepared to handle whatever came my way. It meant I was willing to do the work mentally, physically, emotionally, and spiritually to get fit. It also meant that I was committed to continually learning, growing, preparing, adapting, and calibrating to stay fit. I made a graphic (I’m a visual learner.) And for 6 weeks, I used that word as a gauge. A benchmark. When I wanted to sleep in, I told myself “This won’t help me get fit” so I got out of bed and worked out. When I wanted to eat junk food, I knew it wouldn’t help me stay fit, so I ate a salad instead. It worked.

Finding my bigger why helped me reach my goal! But as 2020 came to an end, I didn’t really know what to do. Fit was a successful mantra; should I just stick with it? As I brought mindfulness to my goal, I realized that becoming fit had opened the door for a new goal: listening. Over the last year, I have found a deeper appreciation for the art of listening. Being present. Thinking on what you notice in your body, your environment, and those around you. Who are you listening to? It matters.

So here are my big three for keeping a new resolution.

  1. Define your bigger why. What is motivating you? A career change? A luxurious dream vacation? More time with your family? Writing a book? Playing more golf? Be honest with yourself. What do you want to change, and most of all WHY? Write it down. Come back to it. Make daily reminders on your phone, or frame a picture of your last vacation, your next set of golf clubs… whatever it is. Keep it at the forefront of your mind and your plans. Think on it.
  2. Make a Plan. Now it’s time to align your actions with your bigger why. Make an incremental plan to achieve your goal. It’s not hard! First, sit down and write out how you would budget your time for a single day– from the time you wake up until the time you go go sleep. Look at your habits. Where can you trim the fat? Maybe you need to wake up 1 hour earlier (maybe you need to go to sleep an hour earlier!) Maybe it’s time to hand over some of your commitments. The first habits to change are often omitting the time wasters: social media, video websites, texting, and repeatedly checking email. Set some boundaries for yourself. Omitting time wasters may seem hard, but when you do, you are making time for the life you want. Once you’ve written down your ideal day, try doing it.
  3. Stick To It. It may take a week to tweak your routine and find a realistic groove. But once you do something for one day, then you have proven to yourself that you have what it takes to budget every day. So do it! A lifetime is just a series of days, and you can build the life you want through intentional habits each and every day. Consider what’s at stake if you don’t. If you get off track, it’s okay. Start over right where you are and go from there. We’re only 1 week in to 2021; this year can still be the year that you start to construct the life you want!

Learn how to develop habits to build the life you want. Let’s get started!

How to Bloom Where You are Planted

Years ago, a friend and I were standing in the kitchen transferring hors d’oeuvres to platters when she shared a disappointment in her work. She had been overlooked for a role for which she was clearly the better candidate. I was surprised by her optimism when she joyfully concluded, “I’m good, though. I’ve always believed you should bloom where you are planted.”

After the party, I continued to think about my friend’s situation. The fact that she had joy in spite of her futile circumstances really perplexed me. Where was her drive, her determination, her resolve to make lemonade from lemons? Why didn’t she defend herself? I didn’t like her analogy or the idea of being planted. It implied that someone else was in charge of her future. How could someone whose life was marked by pioneering new courses and notable achievements say that this passive philosophy was something she had always believed?

I concluded that I must have missed something. I thought about the context of the analogy and how my friend had used it in relation to moving from disappointment to acceptance to joy. In the analogy, she was a seed or bulb. Her motivation was to bloom. Conditions were not favorable, and it was not probable that she would bloom. To me, it seemed like she should move on. But how could a seed will to move? That is when I began to understand.

She had the self-awareness to discern that she had a finite amount of energy. Even if she was not promoted by her boss, it was more profitable to spend her time on what she could do: grow. Although her position was not ideal at the moment, ultimately, she believed it could be better in the future if she was willing to adapt and be faithful in what she could do today. She didn’t gossip, grumble, or complain, neither did she try to prove to the boss that he made a mistake. Getting the promotion was outside of her locus of control, but personal development wasn’t. She chose to focus inward and believed that her boss would either see her differently, or she would appeal to someone else who could appreciate her. Who could resist the desire to pick a radiant flower in full bloom? So she bloomed. And in that way, she did move herself.

She began to spend more time doing things she loved. She became pretty good at one of her hobbies and took a step of faith by starting a small side business. Through connections she made there, she was offered a different day job. Her side business never grew. She didn’t make a million dollars or become famous. In fact, a few years later, she closed her side business, but it had been the catalyst that opened the door for her to ditch her dead end job and step into a new vocation. Through mindfulness, she shifted her focus and so can you.

Through mindfulness meditation and yoga, you can learn how to increase your self-awareness and move toward balance. Let’s get started!

You are tired. Yoga and mindfulness can help.

I just can’t seem to think straight today.
I have too many irons in the fire.
I’m sorry I forgot; I was burning the midnight oil.
Her name is on the tip of my tongue; it’s there. Give me a second.
I can’t handle that right now; I have too many tabs opened in my brain.

Sound familiar? Your body runs involuntary processes all day long. These include memory, digestion, respiration, hormone regulation, and other processes that you don’t really see or think about unless something seems out of balance. But your body can also fall into “auto-pilot” with processes that you do see, such as waking up and walking straight to the sink to brush your teeth, walking in the front door and tossing your keys in the basket, or petting your dog when she brushes against your leg.

When our body experiences stress, it is designed to fight, flee, or freeze. The sympathetic nervous system takes the reigns. Our heartbeat might increase, our breathing might be come more rapid. Suddenly our mouth is dry, we may experience stomach discomfort or tense muscles in our jaw, neck, and shoulders. Practicing yoga can help us take notice of how our body feels, what it senses, what it needs, or what it is not welcoming. Through journaling, we can begin to see patterns between stimuli, what we think, and how we feel. We can recognize the things that trigger stress and equip ourselves to appropriately respond to them rather than give in and react.

When we develop a habit of consistently functioning in the sympathetic nervous system, our bodies recalibrate to keep us alive. Signs that a person might be operating from the sympathetic nervous system can include:

  • abundance of cortisol production, adrenal fatigue, and weight gain
  • inability to down-regulate and fall asleep or stay asleep (insomnia)
  • fatigue, brain fog, difficulty concentrating, or decreased ability to recall facts

Fortunately, our bodies are remarkable! They are often able to respond rapidly, within a matter of days, weeks, months or just a few years. A few years may not seem rapid, but to think on the fact that some people have been able to rebuild liver tissue or lung tissue that was damaged by decades of smoking or alcohol abuse in just a few years is remarkable.

Practicing yoga methods for just 8 weeks can help you achieve better sleep.  Better sleep can help your body achieve the restoration it needs to move closer toward functioning from the parasympathetic nervous system.

The focus of this class is three-fold:

  • To begin the practice of journaling and mindfulness meditation
  • To commit to going to bed at the same time every night, hydration, and meal planning
  • To practice yoga asanas and breathing to promote relaxation

This transformative 9-week class features:

  • Weekly 45 minute yoga class
  • Guided mindfulness meditation instruction
  • Daily encouragement and downloadable journaling prompts

Let’s Get Started!

The ideas expressed on this website are for informational purposes only. They are not a substitute for professional medical advice. Consult with your primary care providers before beginning any new health practices.

THE BIG SALE!

If your New Year’s resolution includes a renewed commitment to your health and wellness, then you don’t want to miss our biggest sale of the year! HURRY! It only lasts for 2 days.

I want first dibs! Email me when the sale starts!

3 Reasons Why You Need Work Boundaries

Boundaries are an important part of every role you fill. Knowing your limits and having the confidence to stick to your boundaries are keys to avoiding burnout. But often, for those who have found a way to make a living at their hobbies, the lines between work and leisure become blurred. The lines are even further smudged when the nature of our work is serving or helping others. Here are three reasons why work is not a hobby, and why you need to sit down and define your work boundaries today.

Your time is limited. Your work can be an extension of your favorite hobby; it’s true. But if you are going to avoid workaholism, you must learn the habit of separating work time from rest time. Work time is the portion of your day, week, or month that you devote to making a living. Rest time is the portion that you devote to your other core values—including things like family time, time with friends, and time off (aka taking a vacation.) Every person only has a certain number of days to live, and that includes you. Being intentional about how you want to spend the time you are given is the first key to finding balance between work and hobbies.

Your bandwidth is limited. You are not a robot. Mentally and physically, you need down time to recharge. Work is the daily grind. Hobbies are things that take us away from the daily grind. In fact, when we take a step away from the usual, rote, monotonous work tasks, we force our brains to shift into a different gear. When we begin to take joy in experiencing life through our hobbies, we are actually nourishing our brains!

Sadly, our culture has become so engrossed with work, that humans can even feel guilty about taking time off. What’s interesting is that working non-stop does not open doors to innovation— it locks them. However, when we take a step outside the 9-5 routines, we often find that we are able to more clearly see the solutions to professional hurdles. Prioritizing time to step away from work to put things in perspective is the second key in finding balance between hobbies and work.

Your abilities are limited. Let’s face it, very few successful organizations are a one-woman show. And if she does find success, it is short lived. Teams help lighten the load. Accepting help from co-workers does not mean that you are incompetent. It means that you are wise enough to see that many hands make light work, and that you believe there is more to life than working. Set reasonable expectations for what you can accomplish during work hours and work to the best of your ability. Then, practice the self-control to walk away from anything that goes beyond that, and start again tomorrow. Putting first things first is the third way you can move toward balance personally and professionally.

Recognize the Warning Signs of a Stroke

A stroke occurs when your brain is not receiving the blood that it needs. When a person is having a stroke, s/he may or may not be aware that something is off. If the person experiencing a stroke receives proper medical care fast enough, then their chances increase for recuperating from or surviving this event. For this reason, it is important that everyone knows how to recognize the warning signs of a stroke so that they can act F.A.S.T.

F – is for FACE. Ask the person to smile, and see if their face is symmetrical or if one side droops.

A – is for ARMS. Ask the person to raise their arms. Is one arm weak? Are they unable to lift it, or does it sag?

S – is for SPEECH. Ask the person to say a simple phrase like “My name is Mike.” Is their speech slurred, slow, strange, or altered in any way that is unusual for them?

T– is for TIME. If you suspect that you or someone around you is having a stroke, don’t wait. Call 9-1-1 immediately so that medical professionals can get the person to a hospital right away.

For further reading, check out this article.
If you think that you or someone around you is experiencing an emergency, dial 9-1-1.
The opinions stated in this blog post are not a substitute for professional medical advice. Always consult with your physicians before incorporating new foods into your diet or making any lifestyle changes.

Beets 3 Ways

Beets are a nutritional powerhouse. They are mostly water, which means that they can help you feel full without being loaded with calories—there are only around 60 calories in an entire cup of raw beet roots. Beets contain antioxidants, fiber, iron, and potassium, as well as vitamins B and C. They could help to improve your blood flow (leaving you feeling more energized) and they could even help lower your blood pressure. Their leaves, stems, and roots are all edible. The leaves are gentler and less bitter than kale, which makes them more palatable for many people. The stalks can be fibrous. If you’re gardening, go ahead and trim greens early, or look for smaller stalks if you’re shopping at the market. Here are three delicious ways to enjoy beets.


Raw Try grating beet root right on top of your salad. Another favorite is juicing beet root with red and purple fruits including cherries, berries, and grapes. Short on time? Bottled beet juice is also readily available in most health food stores.


Sautéed Beet leaves are a great substitution for recipes that call for kale, spinach, collard or turnip greens. Try steaming the stalks and leaves for around 8 minutes. When they’re tender, throw them in a sauté pan with a little balsamic vinegar. When the vinegar has reduced, transfer the vegetables to a serving dish. Sprinkle with raisins and walnuts.


Roasted Roasted, chopped beet root is a great addition to almost any sheet pan recipe that calls for sweet potatoes, carrots, or gold potatoes. Roasted beets taste earthy and slightly sweet without being starchy, and their purple color brings visual interest to any plate.


The opinions stated in this blog post are not a substitute for professional medical advice. Always consult with your physicians before incorporating new foods into your diet.