Sep 26 2018


Oh End-Of-September… what have you done?

Ideas, fears, thoughts and vulnerabilities are twirling and swirling inside.  

S Q U I R R E L: Speaking of vulnerability, have you listened to Brene’ Brown’s Power of Vulnerability TED Talk? 

So… BAM! It hits me. I finally look at the calendar and realize it’s the 2018 Autumn Equinox and a Harvest Moon! Happy Fall Y’all! 

Besides ragweed in Texas – that is not kind to me –  fall is a gorgeous (actually my favorite) time of year that I miss tremendously. I miss watching the kids and D rake the leaves (Yep, I’m the supervisor. The Big Guy does not let me touch his yard or his 60+ bags of live oak tree leaves). I miss wearing boots and jeans… and layers! I miss all my Capricorn-self neutral colors blasted everywhere (or is Christmas stuff overwhelming it all – say it ain’t so – please).

S Q U I R R E L… this Capricorn is turning 40 this year by the way! Ho Ho Ho! 

I do NOT, however, miss me trying to have a glass of wine on our Anniversary (10 years tomorrow – September 27th – what what) and my face puffing up and turning into a ‘I wanna scratch it off’ situation – “CHEERS H O N E Y – “NOW LET’S GO HOME”. God forbid I’d actually smarten up and take something for my ragweed allergies (instead, I moved). 

The ironic part is I’m writing about a fall realization from my rainy season view here in Costa Rica. The trees are all full and bright & green. But a girl can “have roots and wings”! Sorry Jake, they truly can (who’s with me here?)! I can! I can sit here on my ‘wing’ and look at everything perking up with also having a sense of shedding that I visualize from my ‘roots’. 

I was with chatting with someone special yesterday and I felt compelled to tell ‘special person’ I wanted to write about this strong urge of shedding that I was feeling like preaching about. Those of you that have been in a class, retreat or presentation with me know I like to talk (heck every single person that knows me knows I like to talk, to preach, to not… shut… up…), but I don’t have you Texans face to face anymore. I told ‘special person’ I was trying to write about it and I just couldn’t  get it together, until ‘special person’ called. Until ‘special person’ challenged me to tell her about it. Until ‘special person’ dared me to write about it. 

After our conversation, it unfolded like magic. The fairy dust had been sprinkled.  I finally found the vibe, the words, my thoughts.. and get this… I got it from a blog, a source, a link called, “Hallie Rose” (ignore the spelling) – it was truly meant to be! ‘Hally Rose’ is my niece by the way! It was a sign! I love my little Hally! 

What I was trying to talk to ‘special person’ about was the Autumn Equinox and Harvest Moon… and Hallie Rose (Hally Rose) gave me the words. I forwarded ‘special person’ the Autumn Equinox blog post right away for this Hallie Rose chick was able to write about what I was trying express (And because vulnerability is hard for me, writing is hard for me. I am not a writer so I just think about how people will judge me, however, I have so much I want to say (So. Much. To. Say,). You see… I am in need of a little shedding of that which holds me back. All the times I tell myself I am not enough and wait until it’s perfect… and then the perfect never comes. Do you see why Brené is so important to me. I need her. I hide in the corner. I don’t  dance in public like nobody is watching. I need more Brené). Okay, let’s dive in: 

  • Autumn Equinox: “Shed your leaves, or the nest of busy things that demand your attention, you may feel bare, vulnerable, or uncomfortable. Taking a leap and making a change are scary things. Suddenly, the tree, once surrounded in lush emerald robes, is now bare. Naked and alone it experiences a period of darkness: the cold of winter. The tree may think, “Leaves, come back! I miss you.”. But one day the tree wakes up and sees a lovely view: “I would have missed this view had I not shed my leaves.”. Shedding what doesn’t serve us is always scary. But in order to invite new opportunities, relationships, and challenges into our lives we must clear space for them. New leaves can’t grow unless we let the old ones go.Sometimes our lives feel so full there doesn’t seem to be room for anything else. We have the job, the partner, children, pets, activities, renovations, and social commitments. Sometimes we find ourselves going through the motions. A whole week passes and we ask ourselves, “What did I do for myself this week?”. Our lives are too full. We make excuses, “I don’t have time to [journal, paint, exercise, work on my novel, be in nature], I’m just too busy.” As humans, I think we are comfortable being busy. The busy things in our lives are like our leaves: they surround us, keep us  feeling warm, useful, and shield us from the scary unknown. This busy work can seem impressive, and keep us looking good on the outside: isn’t a lush green tree more beautiful than a bare one? As a tree, taking care of the leaves is our duty. Right? You see, “Trees actually go through a process called abscission whereby specialized cells stop sending water to the leaves and the tree actually reabsorbs its nutrients. This fortifies the tree for the dark days of winter. Interestingly, the word abscission comes from the same root word as “scissors:” scindere, which means “to cut” or “split.” In this way leaves do not just “fall” from the trees, they are released with purpose, cut away rather than blown off by the wind; I think this bears a certain intentionality.” 

You see, sitting here thinking about ‘fall’ & thinking about this Harvest Moon and the Autumn Equinox in two countries simultaneously is mind blowing for me. I can shed with the leaves in Texas and bloom like the trees in Costa Rica. It’s so goose-bumpy to me! 

Oh and about the full moon:

  • Harvest Moon: “Full moons are powerful, they are about a change in season. During full moons, all parts of life – light and dark – get illuminated, and is an opportunity to do some emotional cleaning. This Full Harvest Moon rises in the astrological sign of Virgo. Astrologers believe the sign is governed by the planet Mercury and governs aspects of life and work. Eventually a series of crises, test and challenges, will perfect the skills necessary to overcome the obstacles, frustration and conflict of the opposition. The honing of the necessary life skills & learning to relate to others at the emotional level, can lead to the life-experience necessary for great achievements and success.” If you were keeping an eye on the stars this past summer, you’ll recall that things were a little, er, wild. Between all the planetary retrogrades and multiple eclipses, we had our hands full dealing with celestially inspired chaos and changes. If you take a moment this week to look back on the tumultuous summer, you’ll likely realize you learned a thing or two about rolling with the punches — and that’s always worth celebrating. If you’re hoping to use the September full moon as more than a victory lap, you’re in luck. It’ll be moving through two signs that will help you determine — and then create — your vision for the future. So, whether you’re basking in a recent triumph or preparing for your next success, this full moon will serve you in your pursuits. And, more importantly, it’ll remind you that there’s more to fall than lugging your coats out of storage.”
So… read it or delete it, but if you’ve felt a little weird this week, there might be a reason why. The good news is that you can blame in on the arrival of autumn and the full moon!
Yee Haw & Pura Vida! 
Sources: www. | |

Apr 5 2018


Use this recipe to substitute your processed protein bars! They are protein filled that only contain whole food ingredients to help you reach your health and fitness goals.

These brownies are ridiculously simple to make. They require a handful of ingredients you likely have on hand (and if you don’t click on the links below to have it delivered to your door the next day), and all you need is a food processor (or a blender) and a muffin tin. 

Ingredients (12 Brownies):

  • 1 15 oz. can black beans (drained and rinsed)
  • 2 egg whites or flax eggs*
  • 3 tbsp. coconut oil
  • ¾ cup cacao powder (or cocoa)
  • ¼ tsp pink Himalayan sea salt
  • 1 tsp. pure vanilla extract
  • 2 tbsp. organic pure maple syrup
  • 1 ½ tsp. baking powder
  • Optional toppings: Pecans, walnuts, cacao nibs


Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

*To make this Gluten-Free Recipe Vegan. Use Flax Eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Order Here:

Place an amazon order right now with the below links! Go through your pantry right now and click on anything you don’t have! Please don’t let anything hold you back from making this delightful and healthy treat! 


This is a rough estimate for 1 brownie without toppings.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g


Dec 31 2017


December 30th is all about you, Erin! I love you and wish you the happiest birthday of all birthdays ‘right now’ (he he he… just kidding about the ‘right now’ part but it didn’t sound like a “Sissy” comment without it. xoxo

And a little throwback… 

Dec 6 2017


We all have random and a variety of careers;  we have different socioeconomic backgrounds;  our parenting styles are all unique; and we don’t even live in the same towns (or country for that matter). But… 

we are… in this together! 

Our country is stressful, our homes are stressful, our jobs are stressful and our kids are stressed out (oh well, us ‘big people’ too of course). We live in an over-scheduled, over-stimulated world these days – parents and kids.

I talk about this a lot in my Yoga + Mindfulness in the Classroom trainings – no matter the age, we all absorb the stress of our society. Kids and adults are “acting out” these days. These are just normal reactions because we never take any time to relax, breathe and settle our little brains down anymore (aka: get off our phones – hello need for immediate replies on text, emails, facebook, ipad games, etc…).

I do have some great news for ya! Whatever you do, wherever you go you will always find it hard to find balance. Accept that and understand that we don’t have to create a perfect ‘life’ for our kids and for others. We actually can’t control much of that at all (think about it). What we can do is make a few changes to simplify our lives a bit and show our children that we don’t have to succumb to the stressors in life we currently complain about. 

I sat with my children in complete silence yesterday before school (we were waiting for our mindful bell to go off… and yes I was using youtube for it – I never said I was perfect #wink), I notice all 3 of us had a wonderful, energetic yet calm start to our day. What a difference that 5 minute break can make. A small 5 minutes of our day can make a big difference in your life. 

My message for you, Folks – you can’t change ‘life’, but you can learn how to enjoy it in a more present and fulfilling way. 

Love you and thanks for reading. 


Jul 26 2017

RunRx Camp

Reserve your spot for the RunRx Camp now: . 

Please let us know if you can join us on Monday, July 31st.

We have take home packets for you and we want to make sure we will have enough. Nobody should go home empty handed (too sad). So again – pretty please let us know if you can make it. 

If signing up online isn’t your thing, pick up a registration form/waiver (like the one attached) and drop your off in the Turtle Wing mail slot (or mail it in to the Turtle Wing office).

  • The Turtle Wing office (723 Upton Ave, Schulenburg TX, 78956)
  • Latte on the Square (La Grange)
  • The La Grange Library

Or you can always print it off yourself or sign up online: . 

  • $25 for adults (a $149 value) + only $10 for 12 and under. 
  • Learn how to rehab and prehab all those nagging injuries (oh the shin splints). 
  • Feel the ease of running and breathing. 
  • Fix your form and give your children the gift of NOT losing their free-flowing run form. 
  • Receive a week-long family homework packet. 
  • Earn an awesome prize (valued at $99 each). 
  • Members will have access to our RunRx Camp private Facebook group for forever drills, skills and exercise support as well as a safe place to share set backs and accomplishments. 
  • And so much more… but we don’t want to spoil all the fun for Monday! See you there! 



Apr 17 2017


The Lying Butterfly

Ernie: “There’s nothing that I would rather do then step out of the rush for you”

  • Loosens your groin and inner thigh muscles
  • Helps relieve sciatica and varicose veins
  • Keeps the reproductive system healthy
  • Relieves menstrual cramps 
  • Regulates blood pressure

Sun Salutations

Nobody Knows: Nobody knows how the story ends. Live the day, doing what you can. This is only where it begins… Search the heavens and the Earth below… Love is deep as the road is long. 

“As we sweep our arms up and bow forward, we honor the earth, the heavens, and all of life in between that is nourished by the breath cycle.  As we lower our bodies, we connect with the earth. As we rise up from the earth, we stretch through the atmosphere once more, reaching for the sky. As we bring our hands together in Namaste, we gather the space of the heavens back into our heart and breath, acknowledging that our body forms the center point between heaven and earth.” Source: Yoga Journal

Chair Pose

We Can Always Come Back To This: No matter where we go from here. No matter how the cards would fall, I’ll pick you up and you’ll hold me too. So don’t give up on me, I’ll never give up on you. Everything is going be alright… Look up not down. It all comes around… We can always come back to this.

  • Strengthens the thighs and ankles
  • Tones the shoulders, butt, hips, back, digestive organs and heart
  • Stretches the Achilles tendons and shins
  • Therapeutic for flat feet
  • Stretches the shoulders and opens the chest
  • Holding this pose increases the heart rate, stimulating the circulatory and metabolic systems
  • Builds a lot of heat in the body, and fast

Side Plank

River: In my darkness, I remember Momma’s words reoccur to me “Surrender to the good Lord And he’ll wipe your slate clean”. Take me to your river, I wanna go. I wanna know. Tip me in your smooth waters. As a man with many crimes. Come up for air. As my sins flow down the Jordan. Oh, I wanna come near and give ya. Every part of me. But there’s blood on my hands. And my lips aren’t clean… 

  • Core Strength
  • Strengthens Arms and Wrists
  • Strengthens Legs. 
  • Improves Balance
  • Improves Concentration

Warrior I

Heartaches + Pain: “My brother said to me – gotta stand tall because life is full of sorrow heartaches and pain. “

  • Strengthens your shoulders, arms, legs, ankles and back.
  • Opens yours hips, chest and lungs.
  • Improves focus, balance and stability.
  • Encourages good circulation and respiration.
  • Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
  • Energizes the entire body.
  • This pose is about protection and this “warrior” is to be called upon in times of need. 

Warrior II

Cold Little Heart:  This song reflects on past mistakes with the hope of reconciliation. The singer scorns his own pride: “Maybe this time I can be strong, but since I know who I am, I’m probably wrong.” It shows us the beauty in atonement, the silver lining in the struggle.

  • Stretches your hips, groins, and shoulders
  • Opens your chest and lungs
  • Builds stamina and concentration
  • Energizes tired limbs
  • Stimulates your abdominal organs
  • Helps relieve backaches, especially through your 2nd trimester
  • Develops balance and stability
  • Improves circulation and respiration
  • Therapeutic for flat feet, sciatica, osteoporosis, carpal tunnel and infertility

Mountain Pose

Magic Mountain: Well, I’m goin’ up, up on Magic Mountain. Well, I’m goin’ so high, we’re gonna touch the sky. Drink a little water, up on Magic Mountain. Peace and love, love, love, for you and I. Yes, we’re goin’ high, high, high, high on Magic Mountain. We’re goin’ high, high, high and never comin’ down, no, no. See the clouds floatin’ past, Just like our troubles, it’s a thing of the past…. I like it up here, up on this mountain. I said lord no, no, I ain’t never comin’ down, no, no.

  • Improves posture
  • Strengthens thighs, knees, and ankles
  • Increases awareness
  • Steadies breathing
  • Increases strength, power, and mobility in the feet, legs, and hips
  • Firms abdomen and buttocks
  • Relieves sciatica
  • Reduces flat feet
  • Develops strength and flexibility simultaneously, especially in the spine
  • Relieves tension, aches, and pains throughout the body
  • Improves blood circulation
  • Encourages healthy digestion and elimination
  • Leaves you feeling refreshed and rejuvenated
  • Expels dullness and depression
  • Harmonizes the body and mind
  • Increases energy and enthusiasm

Seated Half Spinal Twist

This Feeling: See, I’ve been having me a real hard time. But it feels so nice to know I’m gonna be alright.  So I just kept going, I just kept going. And hoping I’m growing near. I spent all this time. Trying find my way here… And I’ve been having me a real fun time. And it feels so nice to know I’m gonna be alright.  Please don’t take this feeling, I have found at last. 

  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility

Relaxation Pose

Broken Halos: Angels come down from the heavens just to help us on our way. Come to teach us, then they leave us And they find some other soul to save. Don’t go looking for the reasons. Don’t go asking Jesus why. We’re not meant to know the answers. They belong to the by and by.  

Everyone has different reasons for practicing yoga. … Regardless of our personal reasons, Relaxation Pose is a very important part of yoga practice because it allows us to reap the benefits of our physical endeavors. It enables us to bring yoga from poses into self-awareness through meditation.

A very special thank you to Christine with The Shop Downtown for opening her doors to us. Her ever thoughtful words, kindness, and encouragement always bring the deepest and most inspirational coffee chats. Love. 

Apr 6 2017

Turtle Wing Time


I am back in the states (from some yoga-fun in Costa Rica) and super excited to check in on how you are doing after the…

Yoga & Mindfulness Day Care Training! 

  • How’s it going?
  • Have you started?
  • How can I help you?
  • I’m here for you! Call or email me at and/or 512-844-5507 with any questions, needs or concerns! 
  • Turtle Time Name Change! 

In the meantime, I wanted to send a reminder and refresher about my favorite and first “tool” – Turtle Time. However, as I am typing a huge wave of emotions and a name-change are rushing over me.

Today is April 6th! Oh my goodness, it’s April 6th! I am sitting here organizing this post wearing one of my Turtle Wing Fun Run shirts and I can’t help but change the name of this pose from Turtle Time to Turtle Wing Time. Shout out: Thanks again Dustin Haver, aka: Saturday Morning Design,  for creating the greatest Turtle Wing Fun Run Turtles ever imagined.  

April 6th is the day Jack Hooper left us on earth, but the creation of The Turtle Wing Foundation began. In honor of that sweet boy, today will forever be known as #turtleday for the #turtlewingfoundation in honor of #autismawareness. 

You see, Jack loved turtles!  He also loved turtles “with wings” (read his story here) so it’s only right that we rename and rewire this “tool” to give it some wings of its own.

Not only can our littles use this Turtle Wing Time “tool” to help take a moment to slow down and retreat, but they can then “sprout wings and fly”. 

What is Turtle Wing Time?

Turtle Wing Time is when you pull your legs, arms and head into your strong, protective turtle shell.

When do you use Turtle Wing Time?

When a child or classroom is feeling: overwhelmed, exhausted, overstimulated, scared, anxious, nervous, sad,
angry, disappointed, etc…

Turtle Time Tips! 

  • Use it daily – Repetition is key! It’s not always about looking for something new (before nap? before a difficult transition?).
  • It’s fun – So make it fun (while transforming into a calm classroom environment)! 
  • Add a Turtle Wing Time corner – Create a quiet, soft, secure space that Turtles can retreat to. 
  • It will start to happen everywhere and anywhere – Incorporate the first 3 tips & this will start to happen organically. 
  • It opens up communication – And by happening everywhere and anywhere it becomes a a tool that provides continuous protection beyond their feelings. For example: if a child is hurt (physically or emotionally) by a friend, they can “Turtle” and it will alert you, the teacher or parent, and other friends around that something is wrong without that child having to retaliate with an unpleasant behavior or reaction.

Don’t change your extraordinary children! 

Let’s instead add a little Turtle Wing Time  in our daily lives to get children feel safe in their own bodies and to:

  • Calm down and self regulate.
  • Clear the clutter in their heads and hearts to open up to learn.
  • Increase peace in our environment and change the classroom climate.

More on Turtle Wing Time! 

This tool is meant to “withdrawal” from overstimulation while providing “nourishment”. Most of us live in a very stimulating world and any extra stimulation can overwhelm and already taxed nervous system. Kids (and adults) need a break from all this input. This is why I’m a huge advocate on practicing this daily and creating a space in your classroom where children take a regular break.

And just like a turtle is able to draw its limbs and head into its shell for protection, a child benefits in  social-emotional development greatly from drawing inward from time to time to nourish one’s self and find ease in their own shell. 

How to Turtles Grow Turtle Wings?

After you Turtle (for 1 to 10 minutes, don’t cut it short if you don’t have to) – fly high and free in Airplane Pose! It is a great balancing pose that helps develop concentration. This pose strengthens the legs, chest and arms. While doing this pose, think to yourself  or repeat as a class “I am free.” Imagine soaring through the sky as an airplane (or a turtle with wings).

  • Toddlers and preschoolers: hold for just a quick moment (click here for an easy airplane pose).
  • Big kids & teens: see how long you can stay in the pose (click here for the advanced pose).
  • When you feel done, return your leg to the ground and arms to the sides. Now repeat with the other leg to be balanced.
  • If you are just getting started or a wee babe: don’t be afraid to take flight from while staying “grounded” (click here)! 

Wing (Airplane Pose) Benefits! 

  • Strengthens the back side of the body
  • Improves balance and posture
  • Enhances concentration and calmness
  • Helps kids take safe risks
  • Kids are encouraged to do what feels right rather than to be perfect (self-awareness)



Nov 29 2016

Simple Meal Plan, Recipes and Workouts


Are you guilty of overcomplicating things like me? Does this complication also include healthy meal planning and exercise stuff? 
Honestly, it makes me crazy and it usually just sets me up for failure. There are so many amazing programs out there to follow, but it’s so hard to narrow it down from resources such as the “pinterest pothole” that you can go down, down, down…….. 
Well, we’ve put together a one week plan just for you!  
It is full of do-able workouts that will work for everyone! They are set up so that if you only have 5 minutes – get in 5 minutes. If you have 30 minutes – do 30! It will honestly be up to you and all you have to do is make the choice to get up and take that 5+ minutes for YOU. 
It will also include easy family recipes for the week. Think of it as a checklist. Take your grocery list we send you and hit the store, then simply follow along throughout the week checking off your healthiness as you go. Just shut your brain down from trying to figure it all out and follow along. Save the searching for the following week when you are tired of our meal plan and workouts. 
If you would like to purchase your copy for only $9, click here >>
Hugs + Love

May 20 2016

2016 Spring to Summer Hoodie


The Winter hoodie and longsleeve tee were a huge hit! We have one more chance to make another pre-order…  this gray hoodie! Thanks for supporting Folk Wellness Co. and all the love and encouragement you continue to throw our way. 

Gray Folk Hoodie