Did you ever wonder why you feel thirsty or why your massage therapist encourages you to hydrate after your session?  Let's explore the explanation behind that!

Dehydrated muscles feel tight and will have restricted movement. (This is probably why you are on the massage table.) 

When we manipulate these areas via massage we are breaking up adhesions and improving circulation. The toxins(metabolic waste) which are trapped in the tight muscles are released and flow through the lymphatic system.

Oxygen and nutrients are delivered to the muscle at a faster rate using the water from your blood stream, giving you the feeling of dehydration.

Hydrating after a session can reduce the feeling of soreness if you've received deeper bodywork..  So keep on chugging.  How much should we be drinking? I personally aim for half my body weight in ounces per day.  Grab your favorite water bottle and keep chugging!
 

Last week, I survived two root canals. It was probably the anticipation of the procedure that brought me the most angst. In these situations, I turn to the tools in the toolbox to calm the nerves. I brought a beaded diffuser bracelet and as the dentist performed her magic, I placed my finger on each bead and counted. If I lost count, I would l simply start again.  It gave me something to do and think about in a stressful moment.  It helped me ground, slow my breath, and settled my nerves. I survived.

A few days later, I was pedaling my heart out on my bike when I came to the "The Hill".  This hill has been my arch nemesis for 6 years. Many cyclists dismount and hike the majority with their bike.  However, not this time.  This time, with quads burning and sweat stinging my eyes... I made it up that damn hill. Maybe the universe sent me this victory to remind me who I am.  I am an athlete that is trained to withstand discomfort for hours. The secret to making it through this challenge was a deep breath.

Both stories carry a life lesson.  We get through by going through. Learn to be with the hard times rather than rushing them.  That's where we build resilience.  And the difference between nervous and excited is simply a deep breath.

Need a little help with your holiday shopping?  I'm sharing a list of my favorite things.  Everything can be purchased online, which means more time for holiday fun and less time in the shopping plaza. Enjoy!

1. I use this running belt nearly everyday.  It stores keys, snacks, disposable water bottle, ID, etc...  
Not only does it get me through the longest running sessions, I've also used it while dog walking, visiting amusement parks, grocery stores...you name it.  Certainly one of my most used items this year.

2. Enchanted Woods by Revive - This aromatherapy was a fan favorite at the studio.  I diffused it in the hallway throughout the fall.  It reminds me of a walk in the woods.

3. Ceremonial Grade Matcha Tea - This replaced my daily coffee habit.  You can add a scoop to hot water with a drop of honey and mix.  I've also used hot almond milk instead to create a latte.

4. Epare Frother - This is the frother I use to mix up my daily Matcha tea or latte.  Maybe pair them together with a bottle of honey.

5. Lip Mask - Slather this on before bed and wake up with super soft lips in the morning.

6. Yoga Mat - Maybe your friend has mentioned starting a yoga practice.  This mat is durable enough for a regular practice.  Really make their day by pairing it with a gift card for a yoga class. 

7. Tens Unit Pure Enrichment - I use this gadget while watching tv. It eases the tension in my lower back and shoulders.  

8 Green Chef  - Fight food fatigue and inspire new kitchen recipes with a gift card to Green Chef.  I've been using this meal delivery service all year.  Dietary preferences such as paleo, vegetarian, and gluten free can be accommodated.

9. LED Strip lights - I attached a set of these to the windowsill at the studio.  Many clients have asked me about them.  This is a thoughtful gift for the tough to buy for teenager.

10. Daisy Jones & The Six a novel- Did you ever power through a book that you couldn't put down?  This was one of those novels for me,  If you love a book to movie adaptation this miniseries is soon to be released on (Amazon Prime Video.

I'll never forget my first experience in a Group Cycling class.  I walked into a class at my local YMCA, parked myself on a bike in the very front of the room, because that's where the fan was located, and bounced around on my bike while listening to old school hip hop.  I loved it so much, I was teaching classes by the end of the summer. 

Trying something for the first time can be intimidating. If you are ready to walk into a class at Sincerely Yoga and Massage for the first time, here are a few pointers to elevate your experience.  Who knows...maybe you will love it so much you will end up instructing too!

1. Select the class that's right for you
All classes are Gentle Yoga.  Your instructor will provide options to power up or scale back throughout your session.  A menu is posted on Facebook/Instagram and shared via email every Sunday.  Classes will range from Slow Flow, Focus Flow (such as hamstrings or upper strength), or a themed class.

2. What to bring to class
It's a good idea to bring a water bottle and a yoga mat.  All other props (blocks, blankets, yoga straps, towels) are provided.  Your instructor will show you how to use them throughout class.

3. Plan to arrive about 10 minutes before class starts
This is a great opportunity to familiarize yourself with the studio and speak with your instructor before class.

4. Discuss your concerns
Did you have a recent injury or have a specific concern?  Be sure to chat with your instructor before class to receive some pointers on how to protect yourself from further injury and get the most from your yoga practice?

4. Do you feel like you still need one on one support?
Private sessions are available by appointment.  You are welcome to bring a few friends and split the cost if you wish.

Remember to give yourself grace and enjoy the journey. 

When "I" is replaced by "we", illness becomes wellness. - Author unknown

Using this platform to discuss nutrition was never a part of my plan.  It's something that I kind of fell into.  However, the information I've gathered may be of value to you. If my story becomes your survival guide, then I've done my job. I will be sharing what the journey of "fighting the fire".

New Year's Day 2021 I was bouldering and I thought I developed a case of tendonitis.  The pain continued to makes it's way to every joint in my body and the symptoms continued to mount.
-Weight loss
-Fatigue
-Joint Pain
-Inflammation of the hands and feet
-Brain fog
-Night Sweats

My doctor ordered blood work and diagnosed this as Systemic Lupus Erythematosus.  While this condition cannot be cured, it can be managed.  Fortunately, my organs are unaffected and I was responsive to a conservative medication plan.  

However, there was a bigger piece of the puzzle that my doctor didn't discuss with me.  Changing my lifestyle.  Prior to my diagnosis I heard a business mentor discussing anti -inflammatory living and this sparked my curiosity so I stated doing my homework.  

I learned inflammation is a breeding ground for disease. It didn't make sense to eliminate the inflammation via medication (while risking harmful side effects) yet continue to indulge in food and a lifestyle that put the inflammation right back into my body. 

What does anti - inflammatory living look like?  

My diet is free of the following: Alcohol, Coffee, Caffeine, Processed Sugars, Diary, and Gluten
I refer to this as a lifestyle rather than a diet because it extends to other aspects of my life including:

-Getting 7.5 hours of sleep every night
-Daily low impact workouts 
-Instating strict boundaries in my personal and professional life
-Drinking 75 ounces of water a day
-Eliminating harmful chemicals from my personal care items and home

I encourage anyone living with an auto-immune disease, adrenal fatigue, hormonal imbalances,  chronic pain, or any disease to do a little research.  

This book was my saving grace. Check it out on Amazon or where ever you buy books
"Inflamed" by Shelly Malone 

I'm going to continue to share the journey and how I'm making this work for me.  It's been a little over a year since I began adapting this lifestyle.  While it may sound like conquering a mountain, I assure you, I'm now healthier and more present in my life than ever.

Whether you are looking for the perfect gift for a loved one or a little self-care for yourself, I've got some suggestions for you! All products are items that I've purchased this year and use almost daily.

1. Theragun
This rapid percussive device is my go-to when recovering from a tough workout or easing the tension from a long day.  Theragun mini can be taken anywhere and comes with a travel case.  Theragun Prime is my pick for the massage room.  I like this one for the ergonomic handle.  

https://www.therabody.com/us/en-us/therabody-recovery-devices/?prefn1=productTypeMasterPLP&prefv1=theragun

2. Hydrarank Water Jug
This is how I hit my daily water intake goal.  Hint: I have two so I'm never without when the other is in the dishwasher.
https://www.amazon.com/dp/B08Q4M3RM4/ref=cm_sw_r_apanp_SKrXjBVlCtiSt. 

3. Crate 61 Soap
This 6 pack of soaps offers a gentle aroma and none of the artificial fragrances or harmful crud.  Give the set or split them up for several people.
https://www.amazon.com/dp/B07CL4G9CF?ref=ppx_pop_mob_ap_share

4.  Samsung Galaxy Buds
The only earbuds that I can find to stay in my ears. These are comfortable even during my longest training sessions.  
https://www.amazon.com/dp/B08FT3ZMF3?ref=ppx_pop_mob_ap_share

5. Younique Liquid Eyeshadow
I wanted to feel a little more put together. These liquid eyeshadows are easy enough for anyone to apply.  Trust me...I'm not the savviest when it comes to make up. Use one shade or get creative and mix shades. I love this product so much I bought 4 colors....so far. PS, I love using the fluffy crease brush to apply.
https://www.youniqueproducts.com/ChrissyBurkett/products/view/US-31014-00#.YaGB5ClOk0E

6. Audio Books
Book suggestions are kind of personal. I have several stipulations when purchasing an audio book.  It needs to be narrated by the author, it must be non-fiction, the narrator must have a captivating voice.  These books checked all the boxes.  I purchased through Audible though I'm sure the hard copies are equally amazing.
Greenlights by Matthew McConaughey
Year of Yes by Shonda Rhimes

7. Upcycle
I've been hitting up thrift stores lately and purchasing beautiful vintage furniture and breathing new life into it. You can find inexpensive pieces and come up with a really unique gift. This may sound like a process, but most of my projects are cleaned, painted, and dry in under two hours.  One can of paint or stain goes a long way.  I'll take a trip to the thrift store instead of a department store any day.  Bonus: Your purchase is likely supporting a really good cause.
Here is the link to the paint that I use and it's yielded wonderful results. Heirloom
​https://www.allinonepaint.com/?gclid=CjwKCAiAqIKNBhAIEiwAu_ZLDnW_Zs2Gtn5T9C-UeFNR0-uyG_ah6JS3Cia87aLMf4TcCzGnouSqQBoCq_8QAvD_BwE

8. Misfits Market
Organic Produce delivered to your door at a lesser price point than your local grocery store. While you are there be sure to shop the pantry for some yummy chocolate.  Shop with me to save $10 on your first order. Gift Cards are also available.
https://www.misfitsmarket.com/?promo=COOKWME-OG4SAW

My husband and I recently celebrated 16 years of happily ever after.  I decided to plan a quick weekend getaway close to home with an abundance of nature and resort - style activities.  This is one place you will want to visit!

Where To Stay
Stonewall Resort is a short drive from Pittsburgh.  Options for overnight accommodations include: campground, luxury cabins, and lodge.  The cabins are a bit larger (2 bedroom) and harder to book, so we stayed in the lodge.  The rooms are updated and comfortable with great views and windows that open so you can experience Lake Life.  

Weekends can get busy.  Plan to visit through the week for the best experience.

Stonewall Resort
940 Resort Drive 
Roanoke, WV 26447
https://www.stonewallresort.com/

Where To Dine
The resort offers three on-site restaurants.  The menu is amazing and they offer plenty of Gluten-Free options. I highly recommend the yogurt bowl for breakfast!
Reservations are required for all restaurants.  

What To Do
The resort offers amenities such as a lake-side pool and hot tub, tiki bar, lawn games, fitness center, fire pit, and miles of trails for hiking.  

Purchase a day pass for $15 to access paddle boards, kayaks, and mountain bikes.

The resort also houses a small day-spa and painting venue.

A foam party for adults was hosted on Friday night.  

Will I visit again?
This was a great get-away only 2.5 hours from home.  I will certainly visit again. Next time, I will plan to visit through the week, pack snacks, and probably venture off the property to explore a neighboring town.  

I love to get lost in a good book.  My favorite genres are non-fiction / inspirational and dark psycho-thriller. I know. It's quite a contrast. This summer I picked up a few selections that are certainly worthy of the share.  If you want to borrow, I'll leave them in the studio.

If you like a good psycho-thriller, Check out the author Lisa Jewell.  I recently read two of her books Watching You and Then She Was Gone.  Jewell has authored several books and I appreciate her writing style so much I'll be adding more of her books to my upcoming reading list.

The Silent Wife by A.S.A. Harrison.  This is another thriller with a touch of sweet revenge.  I blew through it in literally 3 days.  Here's the funny part.  As I was nearing the end of the book, I seemed to catch a hint of familiarity.  The characters and plot sounded like something I'd heard before.  It just so happens I loaded this to my kindle and read it several years ago.  Hopefully I don't buy it a third time.

Where The Crawdads Sing by Delia Owens.  A coming-of- age tale about love, loss, and resilience. I was captivated by the main character, Kya (Marsh Girl).  This was a different choice of genre for me, but I'm so glad I expanded my horizons.   Let's get this in theaters please!  It would make an amazing movie.

Check out Greenlights by Matthew McConaughey on Audible.  McConaghey shares his life stories from childhood to present. The man has stories and a great voice!  My husband and I listened to this on a recent road trip.  We enjoyed every second of this book.  The only problem, we couldn't find anything we wanted to listen to once it was over. 

"Time spent amongst trees is never wasted time." - Katrina Mayer

Spending time in nature is not only grounding, but healing. This was certainly the best vacation of my life. If you've never visited the Great Smoky Mountains, I'm going to give you the details so you can experience this amazing location.  

Where To Stay
Located a short drive from downtown Gatlinburg, we stayed at a resort with all the comforts of home.  The villa (I refer to it as a luxury cabin) had all the comforts of home including laundry in the unit, full kitchen, and central AC.  There is a grocery store located down the road which worked out great because I prefer to prepare my breakfast and lunch.  The resort kept us entertained after our long morning / afternoon hikes.  You can look forward to pools, hot tubs, mini golf, gas fire pit, and activity center.  The activity director had a schedule of craft projects, guided hikes , yoga classes, games, and other family fun.   I booked through VRBO.

Mountain Loft Resort
110 Mountain Loft Drive
Gatlinburg, TN 37738

Visiting the National Park
Keep in mind the trail heads tend to be a little congested and parking can be tricky.   Don't let this deter you. We didn't have any issues.  Download the app All Trails.  You can read reviews of the trails and determine what works best for you.  Hint: You can use this app to find trails close to home that you never knew existed.

Be sure to take a drive on Roaring Fork Motor Nature Trail.  A baby black bear ran right in front of the jeep. 

A Night On The Town
We found amazing German fare at the Wild Bear Tavern.  I highly recommend this place!  You must try the mashed potatoes.
 4236 Parkway, Pigeon Forge, TN 37863

If you are looking for shops, restaurants, and other family amusements, make your way to The Island in Pigeon Forge.  You will also find Margaritaville.  I can't review the restaurant because I'll never wait two hours for a table.  

We didn't make it there this time, but we did pay a visit to Dollywood in the past.  If you like amusement parks it a must visit at least once.  I really appreciate the hospitality.  They encourage you to stay hydrated and will provide a free cup of water at any vendor stand.  

Downtown Gatlinburg features your shops, restaurants, and family friendly amusements.  We typically dine at the Loco Burro Fresh Mex Cantina.  While you wait for your table check out Jonathan's "The Bear Necessities" to pick up some thoughtful gifts.  You can park in one of many lots for $15. 

Rules Of The Road

• Remember to take only photos and leave only the lightest footprint.  Pack it in. Pack it out.
• Respect closures.  A fire did some damage a few years back and some areas are still closed.  Allow the Earth to heal.
• "Only YOU Can Prevent Wildfires." - Smokey Bear 

If you see someone smoking in the National Park, stand tall with your hands firmly on your hips and do not break eye contact until the cigarette is extinguished.  The human will scurry away faster than a baby bear.  It would be amazing if you would return to the scene of the crime, pick up said cigarette and pack it out for the human. 

Enjoy the journey, my friend.