I can't stop laughing at my chosen photo for this blog.  

This is a long time running inside joke between a long-time client, and now friend, of mine.  During our 1ST Yearish together we started discussing Halloween Trick Or Treat Alternatives.. I have ZERO Children in my neighborhood, and he gets busloads.  He buys FULL Size candy bars!  Somehow this turned into if I had trick or treaters I would probably give them Mini salads...While I absolutely still don't have trick or treaters, IF I did, here are some creative and healthy alternatives for Halloween trick-or-treaters that are sure to bring smiles to the little ghosts, superheroes and witches, at your door.  (It's me, I'm witches..)

Books - For a truly unique treat, hand out books or comic strips. You can often find mini Halloween-themed storybooks in bulk, perfect for encouraging reading in a fun, seasonal way.

Bubbles - Who doesn’t love bubbles? Small bottles of bubble solution are perfect for handing out and can provide endless entertainment for kids of all ages.

Craft Kits - Halloween-themed craft kits are a unique treat idea that kids can enjoy long after Halloween night. From creating paper pumpkins to decorating foam ghosts, these kits provide an interactive experience that candy simply can’t match.

Coloring Books / Crayon Packs - Crayons or Halloween-themed coloring books are perfect for inspiring creativity. These treats can provide hours of entertainment and are a great way for kids to continue the Halloween fun long after the night is over.

Glow Brackelts/Sticks - Kids love anything that glows in the dark, and glow bracelets or sticks or are always a hit! They’re fun, perfect and safe for keeping little ones visible while they’re out trick-or-treating.  

Mini Toys and Trinkets - Small toys can be a great alternative to sweets. Consider items like:

• Bouncy balls
• Finger puppets
• Halloween-themed erasers or pencils
• Mini slinkies
• Spider rings

These trinkets often bring plenty of joy without the sugar rush and are often inexpensive - Think DOLLAR STORE.

Stickers and Temporary Tattoos - Halloween-themed stickers or temporary tattoos are a big win for kids of all ages. You can find a wide variety of designs featuring ghosts, pumpkins, and various spooky characters. Plus, they add an element of creative play and last longer than candy!

Vampire Teeth/Masks Plastic masquerade masks and vampire teeth are fun, reusable items that fit perfectly into the Halloween theme. Kids love wearing them, and they’re great for dress-up play even after Halloween.

Why Non-Candy Treats Are a Great Idea

• Encourages Activity and Creativity: Crafts, and toys encourage kids to be active and creative, keeping the Halloween spirit alive long after the night ends.
• Inclusive for All Kids: Many children have dietary restrictions, food allergies, or health conditions that prevent them from enjoying traditional candy. Non-food items make Halloween fun and more inclusive for everyone.
• Limits Sugar Overload: Offering alternatives helps balance out the mountains of candy that kids often accumulate, reducing the risk of sugar crashes and tummy aches.

This Halloween, let’s think outside the candy wrapper and give kids something that brings smiles long after the sweets are gone!

As a Certified Health Coach, Personal Trainer, and Cancer Exercise Specialist—and a cancer survivor myself—I provide specialized support that goes beyond fitness. I understand the unique challenges survivors face, from managing fatigue to rebuilding strength and mobility. My programs are tailored specifically for breast cancer survivors, ensuring safety and effectiveness at every step of your recovery. By working with someone who truly understands your journey, you’ll receive personalized care and guidance to help you regain your health, confidence, and overall well-being.

Here are some gentle breast cancer recovery stretches designed to promote flexibility and range of motion while helping to reduce tightness in the arm, chest, and shoulders. These stretches can be helpful after surgery or during recovery but always check with your healthcare provider before beginning any new exercise routine.

1. Pendulum Stretch

• Purpose: Loosens tight shoulder muscles and increases shoulder mobility.
• How to do it:
  • Stand with your unaffected arm resting on a sturdy surface for support.
  • Let your affected arm hang down, relaxed.
  • Gently swing your arm in small circles (like a pendulum), first clockwise and then counterclockwise.
  • Gradually increase the size of the circles as it feels comfortable.
• Reps: 10 circles in each direction.

2. Chest Wall Stretch

• Purpose: Stretches the chest muscles and relieves tightness.
• How to do it:
  • Stand facing a wall with your feet hip-width apart.
  • Place your forearm against the wall, with your elbow bent at a 90-degree angle.
  • Slowly turn your body away from the wall until you feel a gentle stretch in your chest.
  • Hold the stretch for 15-20 seconds, then relax.
• Reps: Repeat 2-3 times on each side.

3. Shoulder Blade Squeeze

• Purpose: Strengthens the upper back and improves posture.
• How to do it:
  • Sit or stand with your back straight and your arms by your sides.
  • Squeeze your shoulder blades together, drawing them down your back.
  • Hold the squeeze for 5 seconds, then release.
• Reps: Repeat 10 times.

4. Finger Walk Up the Wall

• Purpose: Increases range of motion in the shoulders.
• How to do it:
  • Stand facing a wall, about an arm’s length away.
  • Place your fingers on the wall at waist height.
  • Slowly "walk" your fingers up the wall as high as you can without pain, keeping your elbow slightly bent.
  • Hold the highest position for 10-15 seconds, then walk your fingers back down.
• Reps: Repeat 3 times.

5. Side Bend Stretch

• Purpose: Gently stretches the side of your body and increases flexibility.
• How to do it:
  • Sit in a chair with your feet flat on the floor.
  • Raise your right arm overhead, then gently lean to the left side, feeling a stretch along your right side.
  • Hold the stretch for 15-20 seconds, then switch sides.
• Reps: Repeat 2 times on each side.

It may seem silly to 'cool down' after stretching, but, now that you're relaxed take advantage!  

• Deep Breathing: Sit comfortably, take a deep breath in through your nose, and slowly exhale through your mouth. Focus on relaxing your shoulders and chest. Repeat 3-5 times.

These recovery stretches can help improve mobility and reduce stiffness in a gradual, and safe manner. It's important to move gently and stop if you experience any pain or discomfort.

Questions?  Never hesitate to ask!

When I had to schedule my 1ST Mammogram I immediately started to feel anxious. 

I AM THE Queen Of Anxiety.  

I started asking various 40+ girl friends and they each explained their different experiences and made me more confident about what I was walking into, (literally.) 

GrateFULL For my tribe.. but it made me wonder about those that may not have someone to ask. 

I figured I'd share my first experience because I believe that understanding the process can help ease those nerves!

Here’s what you can expect, step by step:

1. Before Your Appointment: Preparation
   • Scheduling: Mammograms are usually recommended starting at age 40, or earlier if you have risk factors. Schedule your mammogram when your breasts are least likely to be tender (typically the week after your period).
   • Avoid Deodorant, Lotion, and Perfume: These can interfere with the images, so it's best to skip them on the day of your mammogram.
   • Wear Comfortable Clothing: You’ll be asked to undress from the waist up, so a top and bottoms (rather than a dress) make it easier to change.
2. Arrival at the Clinic: Check-In and Preparation
   • Check-In: When you arrive at the imaging center, you’ll check in and may be asked to fill out a brief medical history form.
   • Changing: You’ll be taken to a private area where you’ll be given a gown to change into. You’ll only need to undress from the waist up.  The gowns are your typical hospital gown and no snap chat filter will make you look better in them so leave your phone and all of your personal belongings in the locker.  
3. During the Mammogram: The Procedure
   • Positioning:  You will literally walk into, or rather up to, a machine.  The technologist will position your breast on a flat plate, and another plate will gently but firmly press down to flatten the breast tissue. This can feel uncomfortable, but it's necessary to get clear images.  It honestly wasn't horrible.  
   • Taking the X-Rays: You’ll need to stay still for a few seconds while the technologist takes the X-rays. Each breast will be imaged from different angles (usually 2 images per breast).
   • Discomfort: The pressure might feel a bit uncomfortable, but it only lasts a few seconds. Let the technologist know if the pain is too intense.
4. After the Mammogram: What Happens Next
   • You’re Done! The procedure only takes about 20 minutes from start to finish.
   • Results: Depending on the clinic, you might get your results the same day or in a few days. If anything unusual is found, you may be called back for additional images or tests.

I think an important thing to mention here.. while I didn't get called back, many of my girlfriends did.  Turns out you can have dense breast tissue.  If this is the case sometimes additional imaging in is done.  Once you know if you have dense breast tissue or not,  you'll know what kind of mammogram to schedule for the following year.    

1. Follow-Up: Routine and Self-Care
   • Expect Some Soreness: It’s normal to feel a bit tender afterward, but this should subside in a day or two.  I personally did not feel ANY tenderness.  
   • Stay Vigilant: Regular mammograms are important, but continue to do monthly self-breast exams and attend follow-up appointments as recommended by your healthcare provider.

Your first mammogram can feel like a big step, but it’s an important one for your health.  To reward myself for being an adult I treated myself to a couple of new bras.  Pink.  Of course.

If you're nervous about scheduling or have questions I'm MORE Than happy to chat privately with you - just DM Me!    

In my 1ST 2024 blog, I proclaimed my New Year Ins & Outs Of 2024

January I delved deeper into my 1ST; Assertive Communication & Passive Aggression

March we focused on my 2ND; In: Digital Detox and Out: Screen Overload
​
May flowers brought my 3RD:  In Eco-conscious Living and Out: Single-Use Plastics

My birthMONTH is bringing one of the most important ones yet.. EmpowHERing Friendships.

As we step into the new year.. can I even say that during the 7th month of the year? ..there's a profound opportunity to reflect on our relationships and the connections that shape our lives.  Let's make a conscious effort to cherish and cultivate empowering friendships—those bonds that inspire, support and uplift us through life's journey.  Join us as we discover ways to explore the importance of empowering friendships and foster deeper, more meaningful connections.

Understanding Empowering Friendships:
Empowering friendships are built on mutual respect, support, and trust.  These are the relationships that celebrate each other's success, encourage personal growth, and provide a safe space for vulnerability.  Unlike superficial or toxic connections, empowering friendships boost our well-being, contribute to our overall happiness and enrich our lives.  In a healthy empowered relationship you can disagree, have space and not be offended.  These REAL relationships are enduring and are not predicated on always 'drinking the koolaid.'

Authenticity and Vulnerability
One of the cornerstones of empowering friendships is authenticity.  In 2024, let's commit to being our true selves with our friends, embracing honesty and vulnerability.  By sharing our dreams, fears, and struggles, we create deeper bonds and foster an environment where our friends feel comfortable doing the same.

Celebrating Differences
Empowering friendships celebrate and embrace differences.  Whether it's diverse backgrounds, unique interests or varying perspectives, these differences broaden our horizons and enrich our lives.  Let's appreciate and learn from the diversity within our friendships, recognizing that our friends' unique qualities contribute to the richness of our relationships.

Mutual Support and Encouragement
Empowering friendships thrive on encouragement and mutual support.  This year, make it a priority to be a source of positivity and strength for your friends.  Celebrate their achievements, offer a listening ear during tough times, and provide constructive feedback when needed.  Remember, true friends lift each other up and help each other reach their full potential.

Open Communication
Effective communication is key to any successful relationship, and friendships are no exception.  This year, practice honest and open communication with your friends.  Address conflicts head-on, be willing to listen without judgement and express your feelings clearly.  By fostering open dialogue, you can build a foundation of respect and trust and resolve misunderstandings.

Quality Time and Shared Experiences
In our fast-paced, digitally-driven world, it's easy to lose sight of the importance of quality time with friends.  Let's prioritize spending meaningful moments with those who matter most.  Plan activities that you both enjoy, whether it's a cozy night in with heartfelt conversations, a hike in nature or a weekend getaway.  Shared experiences create lasting memories and strengthen the bonds of friendship.

Setting Healthy Boundaries
Man.  I sound like a broken record here.. HEALTHY BOUNDARIES.  Empowering friendships also involve respecting and setting healthy boundaries.  Communicate and understand your limits, and be mindful of your friends' boundaries as well.  By doing so, you create a balanced and respectful dynamic that allows for individual growth and mutual support.

As we embark on the 7th month of the current year, (since I can't really say the new year..,) let's make a conscious effort to cherish and nurture empowering friendships.  By celebrating differences, embracing authenticity, mutual support, open communication, quality time, and setting healthy boundaries, we can cultivate relationships that inspire and uplift us.  ..and in today's world we NEED That.  Here's to deeper connections, stronger bonds, and the transformative power of empowering friendships. May your life be filled with cherished memories and meaningful moments with the friends who make our lives brighter!

Ah, boob sweat.

Chafing thighs.  

I mean summer.

The season of fun, sun, and trying not to melt into a puddle of sweat while maintaining your equestrian fitness.

As every rider knows, balancing on a half-ton beast while dripping like an ice cream cone in June - Yea I said it after this recent heat wave, is a unique challenge.  Fear not, fellow equestrians!  Here’s your ultimate (and slightly ridiculous) guide to staying fabulous and fit in the summer heat.  In no particular order, except the 1st most important one..

In my 1ST 2024 blog, I proclaimed my New Year Ins & Outs Of 2024

January I delved deeper into my 1ST; Assertive Communication & Passive Aggression

March we focused on my 2ND; Digital Detox and Out: Screen Overload

May flowers is also bringing green resolutions and embracing eco-conscious living.

There's a growing recognition of the urgent need to adopt eco-conscious practices and prioritize sustainability in our daily lives.  From minimizing our carbon footprint to reducing waste, there's no better time than now to commit to living more harmoniously with the planet.  Join me as I discover simple yet impactful ways to make a positive difference and explore the transformative power of eco-conscious living.

At its core, eco-conscious living is about making mindful choices that minimize harm to the environment and promote sustainability.  It's a holistic approach that encompasses everything from reducing single-use plastics to supporting environmentally-friendly and ethical businesses.  By embracing eco-conscious living, we can work towards creating a more sustainable future for generations to come.

Connecting with Nature: Eco-conscious living isn't just about reducing our impact on the environment—it's also about fostering a deeper connection with the natural world.  Let's make time to reconnect with nature, whether it's through hiking in the mountains, simply taking a walk in the park or spending a day at the beach.  By immersing ourselves in the beauty and tranquility of the natural world, we can cultivate a greater appreciation for the planet and feel inspired to protect it for future generations.

Minimizing Carbon Footprint: Another key aspect of eco-conscious living is minimizing our carbon footprint—the total amount of greenhouse gases we emit into the atmosphere through our daily activities.  This can be achieved by making simple lifestyle changes such as walking or biking instead of driving, reducing energy consumption at home, and supporting renewable energy sources like solar and wind power.

Reducing Single-Use Plastics: One of the most pressing environmental issues of our time is the proliferation of single-use plastics.  Let's pledge to reduce our reliance on disposable plastic products and opt for reusable alternatives whenever possible.  Whether it's bringing a reusable water bottle and shopping bag, or choosing products with minimal packaging, every small step towards reducing plastic waste makes a difference.

Supporting Sustainable Practices: In addition to making changes in our own lives, we can also support businesses and organizations that prioritize ethical practices and sustainability.  Whether it's choosing products made from eco-friendly materials, investing in companies with strong environmental commitments, or supporting artisans and local farmers, our purchasing decisions have the power to drive positive change on a larger scale.

Educating and Inspiring Others: Finally, let's use our platforms and voices to educate and inspire others to join us in the journey towards eco-conscious living.  Whether it's advocating for environmental policies at the local and national level, organizing community clean-up events, or sharing resources and tips on social media, we all have a role to play in creating a more sustainable world.

As we embark on this next adventure with possibility and promise, let's make a commitment to prioritize eco-conscious living in our daily lives.  By connecting with nature, minimizing our carbon footprint, reducing waste, supporting sustainable practice, and inspiring others to join us, we can work towards building a healthier, more sustainable planet for future generations.

Here's to collective action, green resolutions, and positive change, towards a brighter, and greener, future!