My Birth Story

Wow-  I cannot believe it’s been nine whole months since we first met our little girl! It’s so insane to think how much has happened and how quickly time has passed. I’ve been wanting to write my birth story for quite some time now for a few reasons. 1. Because I love reading birth stories, I think it’s so interesting how different every birth is and have always wanted to know the deets. 2. I want to remember it as best I can and keeping it in a space like this will help keep it alive. And 3. I want to share my story and talk about the good, bad and ugly. There’s so much that goes on that no one tells you. So here we go!

Hayden and I minutes after she was born

It was February 11th  2020. I had my weekly check-up with my OB as my due date was on the 23rd. I was dilated 1cm and 70% effaced. My doctor said her head was super low, which explains why my pelvis was in so much pain every time I’d roll around in bed or walk around. I vividly remember asking him what the chances are of my water breaking and he said,

“Don’t worry, only about 10% of patients water breaks for their first baby.”

He then talked about wanting to induce me if the baby wasn’t budging a day or two after my due date. We left the appointment and I had a hair appointment later that day (perfect timing, you’ll see why) and I remember standing in the kitchen before I left, feeling like everything was finally ready for her. I rubbed my belly and said out loud, “Ok girl, you can come anytime now!”

Later that night, Jeff and I were laying on the couch watching TV and we heard a ‘bang’. We had no idea where it was coming from, so we searched the house. We finally checked in Hayden’s room and saw her books all fell from her shelf. I put those books up weeks prior, so I thought it was very weird that they fell out of nowhere.

I just felt this insane feeling that someone was trying to tell us something. I actually said to Jeff, “What if that was a sign that she’s coming tomorrow.” We laughed and continued our night.

That morning at 5 am, I got up to go to the bathroom (bladder probs are no joke when you’re preggos, guys), and I noticed what I thought was my water leaking. I say leaking because it wasn’t this gush of water, but it was way more than like a little wetness here and there.

My first thought was what my doctor told me the day prior, “Only 10% of women’s water breaks”, so I thought maybe it was just some leakage and nothing crazy. Well, I ended up on the toilet for about 10 minutes when I finally decided to call the doctor before waking up Jeff. The doctor on call said.

“Well, sounds like your water broke! You better head to the hospital!” I started crying because I was in such shock, even though it was obvious!

I went into our bedroom and woke Jeff up, still sobbing, and told him what happened. He was surprised too because it was 11 days before my due date, but told me everything was going to be ok and I was going to do great. I showered, made us breakfast while he got ready (all I kept reading was to do both things before you go to the hospital as they won’t let you do either once you’re there!)

We headed to the hospital after we got everything together, showered and ate. I remember Jeff saying this was not the morning he had envisioned because it was so relaxed. I think people instantly think of that movie scene where they’re speeding down the highway, wife screaming at the husband in pain to hurry up, etc. In reality, that’s just not how it is! Majority of the time, anyway.

Once we got there, they tested my fluid to make sure it was amniotic fluid (what the baby swims in) before admitting me. They did multiple tests. The only one I remember was a piece of paper that they got wet with the fluid was supposed to turn blue if it was amniotic fluid. But that, along with every other test, came back negative. So they sent me home.

I was so confused and felt like an idiot (even though, uhh, I was still leaking down there!) I thought my minor contractions were maybe just all in my head.

Hayden Ray Kauzlarich

 So I called my family and let them know that it was a false alarm. When we got home we ordered Chinese food and took a nap. My contractions started to get worse when we got home and the leaking wasn’t stopping. I again, questioned myself because the hospital told me she wasn’t coming. I actually downloaded this app (Contraction Timer- track labor contractions) weeks prior that helps you track your contractions and tells you when they’re close enough to go to the hospital. Well, this app was telling me to go! I showed Jeff and he said, “Ha yeah, let’s tell the doctors some app told us to come back,” jokingly, but also serious.

At this point I felt totally at a loss. I was listening to my body but everyone else was telling me different. I decided to call my doctor’s office and tell them everything that’s going on. They had me come in to check, and when the nurse tested my fluid she immediately said,

“Oh yes, it’s time! Good luck mama- you got this!”  What a whirlwind of a day already- running all over Columbus to be told all these different things.

It was 5pm, 12 hours after my water broke, and I was (finally) admitted. They told me, “You’re going to have a baby!” That was when it started to feel real. Not only mentally but also physically, as my contractions started to get intense. (Looking back I was very happy they sent us home earlier that morning because we got that extra nap, ate and laid low as long as we could.)

My doctor had told me at my last appointment to wait the longest I could to get an epidural because the first dose is the strongest. Well, I was in horrible pain at about 4cm and when I told the nurses what my doctor had said, they looked at me with blank faces.

“Not sure what he’s talking about, we continue to pump the medicine in you so you won’t feel a thing the whole time.” Well guys, that’s all I needed to hear!

I got the epidural and let me just say- the process was nothing.

I don’t even remember remotely feeling anything go into my back and next thing you know, I couldn’t feel anything from my waste down. It felt so weird (but so good at the same time), as the nurse had to help me rotate laying from side to side because I couldn’t do it myself. They also stuck a catheter up me because uhh, you can’t get up to pee! No one told me about that. Pretty minor in the scheme of things but still worth saying.

Things got pretty chill after this. We waited around, watched Bravo TV, my mom came to visit, then went home around 10pm. The nurse said Hayden will definitely be here the next morning, so at that point we knew her birthday would be February 13th- Galentine’s day!

Every time the doctor came in, I had dilated 2 centimeters. I was a 2, then jumped to a 4, then 6, etc. and she said to prevent possible infection (they stick their fingers up there to check each time), she’s not going to check anymore until I felt like I was ready. I asked her how I would possibly know, as I was numb from the waste down. She said my body will naturally start to push and it’ll feel like I’m trying to poop (totally TMI, but that’s what we’re here for, right?!) I asked again, how will I know or feel it!? She said, “you’ll know.”

So a little before 2am, I called the nurse back in and told her “my body is definitely pushing!” She checked me and said, “You’re 10cm, let’s have a baby!”

When you hear these words, it becomes soo real. I still get chills and teary-eyed just thinking about it. Jeff went to the bathroom, threw water over his face to ‘get ready’ (ha), the nurse came in and instructed me on how to push, breathe, etc. gave Jeff one of my legs, and I started pushing at 2am. Alright things get a little, ahem, detailed from here. So if you’re not feeling it then skip down a few paragraphs.

Look at all that hair!

 The nurse kept asking me if I wanted the mirror on the ceiling to face me so I could see what was going on. “Absolutely not”, I said. They have mirrors on the ceiling to motivate the mom to keep pushing, as it is exhausting and at one point for me, felt like an impossible feat. I finally gave in after Jeff and the nurse couldn’t stop talking about how much hair she had on her head. Let me tell you, it was not half as gross as the image that’s in your head right now. Pictures two legs and a head popping out from in between them! I swear it’s not that gross.

She had this dark brown thick hair- I was so shocked! I had zero heart burn or acid reflux throughout my pregnancy, which they say you get if the baby has a lot of hair. I kept pushing for 10 seconds at a time but every time I’d push and then relax her head would go right back in. The nurse coached me in a way that helped so much and soon she was calling the doctor in to deliver the baby.

It was so crazy to me that the doctor comes in that late in the game, I thought they’d be with you the whole time!

Since I was 10 days early, my doctor wasn’t on call so they had another doctor deliver her. At that point I didn’t really care, as I just wanted this baby out! Her head was probably 50% or so out when the doctor came in along with the baby doctor.

At one point I remember the nurse saying to stop the medicine for the epidural, but I’m still not sure why they decided this without asking me, but all the sudden I could feel everything. This is when I started swearing and getting a little dramatic (although Jeff did say he was shocked how calm I was the whole time). When I say everything, I mean like, it feels like a ton of pressure down there, your being stretched to the max and a ton of burning.

I started pushing at 2 A.M. and Hayden was born at 2:58 A.M.

She was this delicious 6 lb, 3 oz, 17 inch long petite perfection. The feeling I felt right after she came out is something I also never hear about! I felt this insane release as she, the fluid and then the placenta came out. My stomach literally went from being 9 months pregnant to not at all.

Right after she was born, the doctor waits a minute or two and then your placenta comes out. People say you ‘birth’ the placenta, and while that is true, it’s seriously nothing. It slides right out and you barely feel a thing. Jeff said the placenta almost fell on his foot and water sprayed everywhere when the baby came out- Oh the things men go through during birth!

Another thing that needs to be discussed- pooping. Yes, they say 95% of women poop. I asked the nurse probably 10 minutes after Hayden was born if I pooped- I didn’t think I did but was so anxious to know. Well, I guess I was that wild 5% because I didn’t! But know this; do not worry about pooping- it’s just another day at the office for the nurses/doctors. They’re beyond used to it. And your husband/partner won’t even notice because they’ll be so focused on that precious baby and helping you stay calm.

The doctor then pressed down on my stomach to make sure all the fluids were out to prevent possible infection and said to me,

“You’re going to be able to fit into your skinny jeans in no time!”

That was hands down the best compliment you could possibly give any woman that just gave birth literally minutes prior.

My stomach was flat right after I had her. The doctor said I barely tore at all, she did give me stitches although said I barely needed them. My nurse said it was the most perfect birth she’s ever seen.

I’m not saying all of this to brag (maybe a little- as I’m proud of myself for all of these things!) I’m saying this because I give all the credit to doing as much yoga as I did during my pregnancy.

I kept incorporating movements/poses that worked a lot of core but didn’t push it if I didn’t feel I could. I listened to my body throughout my pregnancy. I ate when I was hungry and stopped when I was full. If I craved ice cream donuts, etc. I ate them. But I honestly didn’t get to that point until my third trimester when my body was needing fatty foods to help her/myself to gain weight.

I gained 28 lbs my entire pregnancy. A week after I had her I was up only 10 lbs.

I lost the last 10 slowly after I stopped breastfeeding (I’ll save my breastfeeding/postpartum story for another post), and am currently back to my pre-baby weight, which honestly took me the entire 9 months to get back to. Not because it was hard, but because I was never trying to lose the weight. I enjoyed my time with my baby in quarantine and knew I’d lose the weight when my body was ready.

My body is now the exact same today as it was pre-baby. I think it’s was a mixture of yoga, taking care of myself and genetics that I have to thank for this.

My advice to any mama-to-be out there: listen to your body and intuition. Give yourself grace throughout this time and take care of yourself. Your body will tell you exactly what it needs to grow that perfect human inside you. 

How to Strengthen the Immune System During This Time

Hayden Ray 10 weeks old

This is my first post back after becoming a mom. I’m obsessed with this little girl that came into our lives and cannot wait to watch her grow (she’s grown soo much already in just two months!) What a crazy time to be navigating these new waters while also going through this pandemic.

While it’s a blessing to have Jeff working from home and getting to spend more time as a family, it’s also a scary time to raise a newborn with all the unknowns, and doing so while distancing from family and friends.

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If you know me you know I’ve always been a healthy eater and love knowing what foods benefit the body best. What we eat directly effects our immune systems ability to fight off infections and diseases. It’s so important now more than ever to keep ourselves healthy and strong during this time.

Our immune systems are built up of cells, organs and tissues that all work together, and the food we eat either strengthen or weaken its’ ability to fight off infection. Below are some essential ways to not only keep your immune system strong, but are also great for digestive health, too! its so important to keep our digestive systems healthy right now because 70-80% of our immune system resides in the GI tract.

I actually used most of these to help restore my digestive system (you can read my story on that, here) when I began having issues back in 2017. Here are some ways to help keep your body healthy and strong during this time:

Water with lemon

Drinking hot lemon water, especially in the morning, has so many benefits. First, lemon juice is a great source of vitamin C which protects the immune system and helps fight infection. Hot lemon water aids in digestion and is a great way to detox the body. It also helps maintain your body’s pH levels also increases your metabolic rate. Drinking in the morning helps kick start the body and is a great way to start your day.

Bone broth

Bone broth has sooo many benefits. Real bone broth heals and seals the lining of our intestines, which is not only what we need to have a healthy GI tract, but a great immune system too. It’s also rich in calcium, magnesium and can help reduce inflammation in the respiratory system while also improving digestion. It can help to heal conditions including asthma, arthritis, allergies and autoimmunity. And ladies- bone broth can improve the appearance of hair skin and nails!

Increase Vitamin C intake

Vitamin C is essential for a great immune system, but skip the supplements and head straight to the source. Eating foods rich in Vitamin C such as strawberries, papaya, Brussel sprouts, broccoli, and yellow peppers, is always best. 

Eating Whole Foods

Making sure we’re getting our nutrients from Whole Foods and not processed foods is super important, epically during this time. The average American diet is very rich in processed sugary foods which actually weakens our immune systems. Stick to REAL foods like fruits and veggies, whole grain bread and protein.

Which leads me to my next point…

Protein

Making sure we’re getting enough protein in our daily diet is essential to a healthy immune system as it helps break down amino acids. Protein such as chicken, turkey, eggs, sunflower seeds, red meat, and fish contain amino acids called NAC shown to help respiratory conditions and inhibit virus replication. NAC has also been shown to limit lung inflammation and damage associated with viral growth.

Nuts and Seeds

Nuts and seeds are great for immune support as they contain plenty antioxidants and Vitamin D. Nuts like almonds, pecans, and walnuts are great to eat as a snack or thrown into a salad or meal. Rotating these nuts into your diet instead of overeating one is said to be best to avoid sensitivity.

Fermented foods

Fermented foods contain probiotics, something that has become largely known over the past couple years. Taking a probiotic that has the correct strain for your GI tract is essential, but also eating foods that contain natural fermented foods such as raw sauerkraut, kimchi and low-sugar kombucha are important too.

It’s so important to keep our bodies healthy and strong always, but especially during this time. These are just a few natural ways we can keep our immune systems working properly and in return keeping ourselves and others healthy,

The Ultimate Spicy Chili Recipe

Ok guys, I posted a video of a my crockpot chili on Instagram last week and got quite a few reactions (mostly ‘Omg yum’) so I decided to share the recipe here!

Jeff and I are obsessed with this meal, it’s so easy to throw together and is great to make lots of so you can munch on throughout the week! I will definitely be making this in the coming weeks leading up to my due date to freeze and reheat once little girl is born!

I used to be intimidated by recipes like this that called for so many ingredients but thank goodness I didn’t let that stop me because this chili is uhhmazinggg and so so easy. You can literally throw it together in 15 minutes!

I found a recipe on Pinterest and altered, changed and perfected it until it was just right (we lovee spicy but if you don’t just skip the spicy ingredients!). Below is how I make my chili, try it and let me know what you think!

Ingredients

• 1 lb organic lean ground turkey

• 1 red bell pepper seeded and chopped

• 1 to 2 garlic cloves minced

• 15 oz kidney beans rinsed well and drained (2 15 oz cans)

• 15 oz pinto beans rinsed well and drained (1 can)

• 15 oz diced tomatoes use the entire can, juice and all

• 3 oz tomato paste

• 2 tbsp Worcestershire sauce

• 1 cup organic broth ( I use chicken broth because that’s all I had and it works fine)

• 1 tsp hot sauce

• 1/4 cup pickled jalapeños (or to taste, we like ours spicyyy)

• 1 package Mccormick Mild or Hot Chili Seasoning Mix Packet

• 1/4 tsp cayenne

• 1/2 tsp salt

• 1/2 tsp ground black pepper

• 1 tbsp brown sugar or granulated sugar

• 8 oz tomato sauce

• 1/4-1/2 cup of water (I like to add this because a lot of the liquid gets soaked up while in the slow cooker and I like some extra liquid in mine, but this is optional here!)

Instructions

• Brown the ground turkey in a large skillet over medium heat until mostly cooked through. A little pink is fine.

• Add the bell pepper and garlic and stir to combine. Cooking over medium heat until bell pepper is somewhat soft

• Transfer the turkey mixture to a 6 quart crockpot or slow cooker. 

• Add the kidney and pinto beans. 

• Top with diced tomatoes, tomato paste, Worcestershire sauce, broth and hot sauce.

• Next add the seasonings (Chili seasoning packet, cayenne, salt, pepper and sugar).

• Pour tomato sauce over the top and stir to combine.

• Place the lid on the slow cooker and cook on low for 4 to 6 hours or on high for 2 to 3 hours, stirring occasionally.

• Serve with desired toppings such as shredded cheese, sour cream, corn chips, avocado, etc.

• ADD ON’S:

• 1 lb Italian Sausage (in this case I’d just add a little more of each ingredient)

• 1 medium yellow onion

• YUM! Enjoy!

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How To Combat The Winter Blues

Gloomy grey skies. Cold wintery weather. I sure am feeling the winter blues this season here in Columbus (it’s soo grey here this time of year) and I’m sure I’m not alone. January is a hard time of year because the holidays are over and we still have a lot of winter a head of us. No wonder people start to feel down around this time (and maybe a little crabby, too). 

I focused a lot on mindset this past year and started digging into why we experience these mood changes in the first place so wanted to share a few tips that has helped me combat this gloomy season.

1. Play music

   recent studies has confirmed a connection between music and mood. Music instantly boosts mood, releasing chemicals in the brain  like norepinephrine and melatonin. Don’t downplay the power of playing your favorite song in the car on the way to work, blasting it in the shower or during a workout. For me, I love playing my favorite music in my yoga classes or going to classes where I know I enjoy the instructors music. Workout + good music= GREAT mood boost!

2. Meditate

   More often than not our mood is directly connected to our thoughts as well as surroundings. Taking time out of your day to let the mind wander, relax and unwind may be just the medicine you need right now. Not great at mediating? There’s apps for that! I personally love Calm and Headspace. If apps aren’t your thing, attend a meditation class in your city or find a yoga class that starts/ends practice with a meditation. The littlest amount helps and sometimes doing it with a group makes you feel less alone and keeps you on track.

3. Plan a vacation/getaway

   One of the best ways to combat winter blues? Plan a getaway! If you’re able to go during these gloomy winter months it could really help break up the feeling that winter is never ending (hellooo spring break) and give you something to look forward to. I personally love planning something around January/February when I’m really feeling gloomy. Can’t afford a trip to the tropics? That’s ok! Studies show that even planning a quick trip an hour or two away can improve your mood because it gives you something to look forward to, takes you out of your weekly routine and forces you out of your comfort zone (yes, even if it’s to visit Grandma)

4. Vitamin D

   This one may be the most common way to help boost your mood, but are you taking it? Right now, if you’re not living in a sunny place or eating the right foods, your body is seriously lacking in vitamin D. I talk about this all the time to friends and family,  but whenever I recommend vitamin D, I hear “I know, I should start taking it…” and it ends there. Put that vitamin D bottle next to your nightstand and make sure you’re taking daily. Or start implementing foods like milk, egg yolks, mushrooms, and fish like salmon or cod into your daily diet.

5. Vitamin B-12

   Low levels of B-12 are linked to depression, so it’s important to make sure you’re either getting this in your diet or taking supplements. Lean meats, salmon, clams, oysters, cottage cheese, yogurt and milk all contain B-12. I personally started noticing a major change in mood when I started implementing B-12 into my diet.

6. Berries

   Raspberries, blueberries and strawberries all help the release of cortisol, which is a chemical that helps the body when dealing with stress. Berries are great for breakfast or a healthy snack and have major health benefits such as fiber, is great for the brain and can help fight cancer!

7. Limit sugar intake

   We all know that too much sugar isn’t good for you. But why is it important to limit your sugar intake this time of year? Studies show that too much sugar along with too little Omega-3 can result in your brain actually slowing down. And the crash we all feel after eating that cookie or two as a snack is enough to make you feel crappy. Skip that trip to the cafe with co-workers and opt in for a handful of berries instead.

8. Make plans to break up your week

   Need to catch up with a friend? Want to try a new restaurant with mom in town? Making plans during the week is a great way to help boost your mood and give you something to look forward to. Make plans on a random Tuesday or Wednesday with a friend, take yourself shopping, even scheduling ‘me time’ helps combat the blues and gives you a sense of purpose (wine and Netflix anyone?)

I hope some of these help even the smallest amount! It may feel like winter is never ending, but it’s just a season like any other and Spring is right around the corner (even if it doesn’t feel like it)!

When To Buy Organic vs Non-Organic

I’ve always had an interest in eating healthy and getting the most out of the things we’re putting into our body, but since becoming pregnant I’ve been even more conscious about what I’m eating.

Personally for me, it’s unrealistic to buy 100% organic. That having to do with price, but also some things I just enjoy eating and think taste better non-organic! Throughout my pregnancy I’ve made sure to buy certain organic foods all the time while being lenient with others.

Rather than just spitting out a list of things that are better to always eat vs. not, it helps me to remember once I understand why.

I always question health concerns, especially when it becomes a fad, like eating organic or going gluten-free. The short version of the why pesticides are in our crops in the first place, is that pesticides are used to reduce damage to crops from weeds, rodents, insects and germs. This increases the yield of fruits, vegetables and other crops. If you’re interested in learning more, check out the link here.

Below are foods that are important to eat organic followed by others that aren’t so important to always go organic, especially if you’re on a budget.

Consider going organic with foods that you’re eating the rind, or outside of. This is due to the pesticide-treated crops that farms use. So things like the below I always make sure I’m eating organic:

Strawberries, blueberries, raspberries, apples, peaches, pears, cherries, grapes, celery, spinach, tomatoes, bell peppers, potatoes.

*Also be sure to always wash these! My doctor pointed that out when talking about what produce to eat, organic or not (washing with water is all you need, nothing fancy)

Once I decided to go organic on the above, I noticed a huge difference in texture/taste when I’d go back to eating non-organic, specifically in berries. The texture was more rubbery, the taste more bland. I noticed the difference before I even realized I bought non-organic (I did it by accident once). Jeff even noticed it too, and anyone that knows him knows this is a huge deal (haha)!

If you’re eating the flesh, or the inside or a fruit/vegetable, it is considered safer to go more lenient on organic. Things like the below:

Avocados, bananas, oranges, and mangos, lemon, kiwi and watermelon

When eating organic, I know price always comes into play. But next time you’re in a grocery store, take the time to compare prices. It may surprise you how little the difference is- sometimes a few cents. And unless you’re buying enough food to feed a village, a couple dollars here and there won’t hurt, especially in this case!

And if you’re still stuck on the price of organic foods, I encourage you to think about it this way: I always find it funny/interesting when people talk about saving a few dollars here and there at the grocery store when buying healthy foods but when it comes to alcohol or eating out, it’s like there’s no limit.

You spend wayyy more eating out and putting things in your body that you really have no idea about and lets’ be honest, we all spend way more than we should for a drink at a bar. So next time you’re at a grocery store I encourage you to take the time to compare prices and think about how much you’re actually saving for the things you buy.

Only you have control over what you’re putting in your body. The above is what I’ve found works best for me after trial and error and educating myself. No one is perfect and I certainly do not always eat organic, but I am picky about which foods I decide is worth spending a little more money on.

The Power of Manifestation

As I write this, it’s the end of 2019. I’m currently laying in bed in a new home that I just moved into with the love of my life, expecting a baby in 2 months, in the midst of starting a new career, and so so happy. At the beginning of 2019 I didn’t have any of this.

This year has brought a major career change, new love, moving from an apartment to a home for the first time, and most of all, a new life; a tiny little girl growing in my tummy that I get to meet so soon! All of this happened because at the beginning of 2019 I decided to start manifesting the things I wanted in life.

What people don’t realize about manifesting is that it’s very simple. It takes little time, effort and costs you nothing. You don’t need to travel to some remote location in the wilderness kumbuya-ing around a fire while holding hands to let the universe know what you want (I mean, you can if you want!).

When you let go of control, ask for things that you want and stay true to yourself, life happens in ways you’d never expect.

I’ll start from the beginning of my year. I was 27-years-old and hit a point in my life where I wasn’t sure if I was happy. I’m not the type of person that lets life pass me by and blames things on other people/situations. If I don’t like something about my life, I work hard to get where I want to be. But during this time I wasn’t quite sure what that next step was or really where I wanted to be in the future.

We get so caught up in our day to day- doing what we’re told to do and what we think is ‘right’ that we often forget what brings us joy.

In January of 2019 I finally decided to write out exactly what I wanted for myself and my future.

I wrote out realistic goals, unrealistic goals, big dreams and small. I wrote out everything, from practical to shooting for the stars type stuff. Now, looking back at that list it is honestly mind-blowing how this year unfolded.

In February 2019 I went on a trip to Costa Rica for a 7-day yoga retreat after getting my Yoga Teaching Certification the past November. It was my reward to myself for graduating and accomplishing something that I easily could have told myself I couldn’t do.

During that week in Costa Rica, I did more manifesting. I wrote more, but this time it was more detailed. I started saying these things out loud to myself as I wrote them, convinced that there was someone or something out there listening, taking notes and lining things up for my future.

I did this daily during my time in Costa Rica. I made sure I was specific, direct and honest with the things I wanted for myself. I let go of any self-doubt I had about the ‘how’s’ ‘whys’s’ and ‘what if’s’ that crept in every time my mind would try to take over.

At that time, I was working a corporate 9-5, (which was a great job, just not for me), single, living in an apartment by myself. To most, this was a great life and there were definitely aspects of it that made me super happy. But I had a different vision for myself that I wasn’t currently living.

I knew I wanted to start teaching yoga, I knew I wanted more out of my work life and eventually make a career out of something I was passionate about, and I knew I wanted to find love, eventually.

Within a month of me getting back from my trip to Costa Rica, all of these things happened with little effort at all.

The first thing that happened was teaching yoga. I found an amazing studio in Columbus that a friend took me to on a random Monday night. I instantly fell in love with this studio. It matched my teaching style and was exactly the kind of studio I envisioned myself teaching at.

At first, I told myself that I wasn’t experienced enough for this studio and would contact them in a few months or years after gaining some experience. But then there was this voice in my head that told me to just go for it. The worst that could happen is they say no, I told myself. So I walked up to the owner after class one day, introduced myself and told her how much I loved her studio and that I was looking for a teaching job. She had me come in a week later for an interview and a 10-minute try-out so she could get a feel of my teaching style. I started subbing and had my own class teaching every Tuesday morning a few weeks later.

That, without much effort, was the first thing I manifested into my life. Telling the universe what I wanted, taking a chance and ignoring the self doubt was all it took.

The second thing that happened was at work. I was still working at my corporate job but had been making steps towards creating something of my own that I was passionate about. One day I picked up a cute little book at Target that had 365 nighttime meditations for each day of the year. I decided to look up the author on Instagram because I loved her work and found out she was a career/life coach who had a very similar story; starting in corporate but realizing she wanted a different path for herself.

Later in the year, I decided to quit my job and follow my dreams. I hired that coach and am in the works of becoming a health coach specializing in digestive health, something that I struggled with and had to overcome myself. I love that I get to make a career out of helping others with the same issues (see more about that here).

The last and most exciting thing that happened to me was love. I wasn’t looking for anything serious at the time because I wasn’t sure I wanted to stay in Columbus (I was actually making plans to move across the country) but something was telling me to go on this date. It was just a date, and if it sucked it would only be a few hours of my night.

The second I got to that bar and met Jeff, everything changed. There was instant chemistry and the conversation flowed. There wasn’t an awkward moment and it sounds crazy to say but after only an hour of knowing him I was definitely falling.

After a week of meeting, we made our relationship official. We said ‘I love you’ after week two. We spent the whole month of March seeing each other every day, making future plans and talking about marriage and a family someday. And the rest is history. Most people would consider this crazy or moving too fast, but sometimes there’s no logic when it comes to love.

All of these things I simply asked the universe for and watched them unfold right in front of me.

So start making that list. Write things down that you want in your life and watch them unfold. We all have one life to live so what’s there to lose? I bet you’ll be surprised to see what happens.

My Yoga Journey

I’d like to start off by saying I haven’t always been a yogi. In fact, I used to hate Yoga. I hated feeling how tight my body was and frustrated not being able to do things the rest of the class could do. Yoga was something I tried a few times in high school to counteract playing sports (I played Volleyball and Lacrosse) but never fully enjoyed or got super into.

I also want to include that I was never a gymnast or cheerleader, aside from a few years when I was little. I’ve never been naturally flexible, actually the opposite. Having tight hamstrings and hips, I was probably the equivalent of a high school football player.

Yoga didn’t come to me on a silver platter. Nor did I walk into a class one day and think, ‘I want to become a yoga instructor’.

Let’s rewind back to 2014. I booked a one-way flight to NYC after graduating college without a job, any leads, and nowhere to live. Luckily, I had interned there the summer prior and made some amazing friends, so I was able to stay with one for a short time upon moving back. I also stayed in touch with people from my internship (I was an Editorial Intern at Maxim Magazine that summer) so I was hopeful I’d find something. I really just wanted to start my life in the most amazing city in the world.

A few years later, I found myself living the dream I had worked so hard for. But somehow I wasn’t happy. I was living in a tiny apartment, stressed from work and ongoing anxiety. It wasn’t the same as that summer I spent as an intern in college. It was reality.

Stress from work and anxiety lead to the gym. I usually get my anxious thoughts out by running, but my anxiety was becoming so intense that running only many it worse. I needed something to slow down my heart rate and calm my mind, while also getting in a work out.

I started going to a yoga class Monday nights at Equinox in Soho. Not even caring about the fact that I hated yoga or that I was so inflexible. I just needed a space to relax and unwind. So every Monday I went to this class. I wasn’t there to ‘become a yogi’ or deepen my practice. I wasn’t concerned what the regulars thought of me. I was doing it for my mind and my sanity. New York is an amazing city, but living around such high energy mixed with not loving my job was starting to get to me.

So I kept going. I loved the style the teacher taught. His voice was so calming yet instructive. I could feel my breath matching with my movements in a way I’ve never experienced before.

I had no idea there were different types of yoga or even what kind I was taking at the time. I just knew that I enjoyed it and when I walked out of that class after one hour my anxiety was gone and I felt so much calmer no matter what was going on in my life.

I remember there was one particular class where everything clicked. I understood what a Vinyasa was. I understood how to do a Chatturanga. And I was beginning to understand how moving with my breath benefitted my mind and body, which in return affected my mood and calmed my anxious thoughts. It just took a few times going and it had changed my view of yoga.

Yoga’s not just for flexible or spiritual people, it’s for everyone and anyone (because let’s be honest, we all need it).

My practice was pretty on and off throughout my time there, but it really kicked into gear when I started having digestive issues out of nowhere.

I tried everything, participated in every test, pill and procedure my doctor recommended (if you want to read more about my tummy issues and how I learned to cure myself using a holistic approach, click here). When nothing worked, I decided to turn to yoga and natural healing.

Yoga helped a ton. I was having crazy bloating for absolutely no reason and after an hour of yoga, moving with my breath and relaxing, the bloating went down. If the two things I was struggling with in my life were being treated- even the smallest amount- by yoga, then I was going to continue doing it.

About a year into my practice, I ended up moving back home to Columbus, Ohio, with no initial plan other than needing some time to reevaluate my life and what I saw for myself and my future. Life happened, and my tummy issues certainly did not help.

Once back home, I took a Vinyasa class at my local gym with this instructor that I just loved. Her style of teaching and the way she made her students feel so comfortable during the practice was contagious. One day after class I decided to talk to her and introduce myself (I wasn’t one to ever do this, by the way). I asked her about her yoga journey and how she became a teacher.

Shorty into our conversation we found out that we not only grew up in the same town but also graduated the same year. I told her I was interested in becoming a teacher but I was working a 9-5 job and didn’t think I had time. She told me she got her training at Yoga on High while also working a full-time job. She encouraged me that if she could do it, so could I.

She also told me that she was never a yogi growing up and hardly knew much about the practice when she decided to get certified. We ended the conversation with her complimenting my practice and thought I’d be a great instructor. Those words stuck with me and I walked out of the gym that night so motivated and inspired. I knew at that moment that becoming at teacher was what I was meant to do.

My short time with yoga lead me on such an incredible journey that I’ve never experienced before and I remember thinking that if I can help even one person find that themselves, then I knew I’d be doing my job. I wanted to spread this feeling and exploration to anyone and everyone that would show up to my class one day.

The yogi’s I met while in Teacher Training at Yoga on High were amazing people. Their energy was contagious yet genuine. Whenever I spoke to someone, I felt their attentiveness. When we’d make eye contact, it was like they were really seeing me. If they asked me how I was doing, it’s because they really wanted to know. It wasn’t just to pass the time. I wasn’t used to that, especially coming from Corporate America.

So on November 2018, I graduated from Yoga’s on High 200-hour Teacher Training Program with a Certification in Vinyasa style yoga. It was the first time I felt like I accomplished something that was truly my own and something I was totally meant to do. I not only fell in love with the practice but couldn’t wait to share it with others.

I’m writing this to encourage anyone out there who’s been thinking about doing something but hasn’t yet. If there’s something your soul keeps asking for but you’re letting fear get in the way, you’ll never accomplish what you were put on this Earth to do. It sounds cheesy, but it’s true! Take that step and start living your dreams, and maybe do a yoga class or two along the way.

Tips for New Yoga Instructors

Starting a career in yoga is exciting, courageous, scary and about a million other emotions I could list here, but most of all, rewarding. It is to date one of the best experiences I’ve ever had and continues to be throughout my short time as a teacher. I went into teaching and training blindly. I didn’t have a plan, one main goal or any certain way to get there. While I definitely wouldn’t take this back for the world, it wouldn’t have hurt to have a few tips and tricks along the way.

Whether you’re new to teaching, thinking about becoming a teacher, or somewhere in between, below is a list I’ve put together throughout my journey that I discovered might be helpful for someone who’s on their journey of self-teaching discovery.

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1. Get to know your teaching strengths

Getting to know your own style will only strengthen your classes and also educate you on what you do best. Some people love Vinyasa, others like Hatha. Some like music during class, others don’t. Some people like teachers that demo during classes, others prefer verbal cues. There will always be a variety out there and if you’re a people pleaser (like me) you’ll never be happy with yourself because you can’t please everyone. So find your own teaching style and stick with it. Own it! Now is the time to play around and get to know yourself and what makes you glow as a teacher. It’s exciting and new, but also scary and intimidating. I encourage you to take it all in. Those whose vibes match yours will find you and keep coming to your class.

2. Try a class you wouldn’t normally take

It opens your mind to things you wouldn’t think of. I’ve accidentally signed up for a yoga class that turned out to be different than planned but I was happy I did because I learned something new about the practice and my body. Worst case, you find out what you wouldn’t teach, and that’s learning too!

3. Embrace messing up, and then embrace it some more

I was (and still am) so hard on myself. I’ve learned throughout teaching that things aren’t going to go according to plan. You may plan out a sequence and then when the time comes teach something completely different. No one is perfect, so you shouldn’t expect your class to go perfectly either. What helped me when I would get down on myself or get nervous before teaching (which I still do) was reminding myself that this isn’t about you. You’re guiding students through a sequence that you’re passionate and excited about and want to share with others. It should be fun! And if you mess up, laugh it off and move on. Another point I continue to remind myself is that you’re probably the only person who knows you’ve messed up. Putting less pressure on yourself and having fun with your practice will help more than you know.

4. Find a studio that matches your vibe

Finding a studio whose values match up with yours is super important. It’s kind of like finding the right home. You’ll just feel it when you walk into the space. It won’t be forced, you’ll just know when you know. And it’ll make it that much easier for the owner to see that and want you to be apart of the studio too! 

5. Teach what you practice, practice what you teach

This one has been huge for me as a new teacher and a continual student. If you don’t personally like a pose or a certain flow that doesn’t feel good in your body, don’t teach it. That being said, only teach what you practice. If you’re still working on arm balances or haven’t yet mastered a headstand, I don’t recommend teaching it in class as you’re still learning how it feels in your own body.

6. Enjoy the journey and have fun!

Sadly, I have to remind myself of this one every now and then. It’s so easy to get caught up in the little things and the ‘what if’s’- but at the end of the day students are coming to your class because they like your teaching and want to relax and unwind from their day. Whatever sequence you come up with will be enough and they will feel good regardless. So have fun and soak it all in. This journey is never ending and so, so special. You’re constantly learning, growing and sharing. One of life’s greatest joys! So whenever you feel unmotivated or struggling as teacher (or student) put life in perspective, this journey is meant to enjoy, learn, teach, grow and have fun!

This is your own unique journey and something that holds value that is meant to be cherished. That’s what makes it so special. I hope you always listen to your intuition and trust in your own journey. Whether you decide to teach or you’re on this journey for your own self-growth, know that you’re changing and helping people just by practicing and showing up. And that’s more than enough.

Tummy Trouble

It was a sunny yet cold day on February 14th, 2017. I was happily single living in New York City. I had just gotten home from work and stopped at the grocery store to pick up some beer and sushi. My roommate was spending the night at her boyfriends, which meant the apartment was allll mine.

And gladly. I was excited to be single that year and was looking forward to binge watching rom coms, drinking beer and then calling it an early night. I remember having Mediterranean food for lunch and feeling pretty full after (like more than usual), but that night I began to feel nauseous and decided to pass on the beer, barely eating any dinner.

That next morning, I had to stay home from work for what I didn’t know would be the next three days because of stomach issues. I was having extreme bloating (I looked like someone who was 5 months pregnant) and running to the bathroom a lot. After the fourth or fifth day of the same symptoms, I decided to go to urgent care (it was Saturday at this point).

The doctor gave me medication to help the urgency, as I was going on a work trip across the country that Monday. It helped, but the extreme bloating was still a huge issue. It left me nauseous, uncomfortable, a bit painful, and exhausted. No matter what I ate- or didn’t eat- I would wake up bloated and either unable to go to the bathroom or would have the exact opposite problem.

The next few months were pretty on and off, but I’d still wake up not feeling myself and the boating still lingered. In early May 2017 and things got worse. I had a normal dinner the night before and when I woke up that morning, I had crazy bloating, couldn’t go to the bathroom regularly, and was so uncomfortable. It was almost like something was blocking my system or not working properly. I knew something was wrong and went to urgent care again (I didn’t have a primary care physician at the time). They took some scans and said I was super backed up and that I need to start adding more fiber into my diet. They then recommended I see a gastroenterologist since this was so ongoing.

So I did. More tests, scans, and procedures were done to figure out what was going on with me. After months of taking medicine and doing everything my doctor recommended, they still couldn’t figure out what was wrong.

“Are you stressed?” came up in conversation more times that I could count. I wasn’t stressed. Actually, I was the opposite. My life had slowed down and I was a single working 26-year-old in the city. If anything, I was a little bored with my day-to-day life. But asking if I was stressed only made me stressed and paranoid.

After all of those tests and asking my doctor if there was anything else she could think of, I finally decided to take matters into my own hands and figure out how to cure myself.

During that time, however, I lost my job and since things were only getting worse, I made the decision to move back home to Columbus, Ohio as that was the only option I saw for myself. Besides having a great support system of friends in the city, I really did feel helpless and alone living in New York.

 I started doing extensive research on my symptoms. I found little results online that matched what I was experiencing, but what I did find was helpful. I learned all sorts of things about your gut (the correct terminology for the Gastrointestinal tract), the biggest being that it is the most important and the least paid attention-to organ in the body. Your gut determines your overall health and function of every other organ. It determines your mood, your weight, works hand-in-hand with your hormones, effects your skin, and the list goes on. If your gut health is off, then the rest of your body can’t work properly.

This was even more of a reason for me to figure out what’s going on and get myself back to optimal health. The one thing I came across that really spoke to me was something called Leaky Gut. I had very similar symptoms and was almost positive that’s what was going on with me.

It also made sense because this was a very new condition and something the doctors didn’t know or learn about yet (or at least the doctors I spoke to). The only cure I read about was following a healthy diet and using natural remedies. I was already following the Low FODMAP diet that my doctor recommended I stay on for 60 days, so with that I decided to start doing small things to help myself feel better.

The following are the things I tried that helped tremendously and made me feel better on a day to day, eventually curing myself for good:

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Eliminating trigger foods

This will vary from person to person, so I would recommend starting a food journal or downloading an app (Cara Care is a great app and it’s free) that helps you track food, and then write down how you feel afterwards. This is necessary step to start tracking initial triggers/things that you may be putting in your body that you had no idea weren’t working for you.

Portion control

This one is so so important especially for someone who is having tummy issues. These days American-size portions leave us feeling stuffed and fatigued afterwards. But did you know you’re not supposed to feel that way from food? Like ever?

If you’ve ever cared for a plant, think about how you feed it. They need small amount of water weekly, by-weekly, etc. depending on the plant, for it to grow. If you’ve ever given a plant too much water too often, it dies. Same thing goes for your body. We eat food for fuel, to keep us alive. We need calories throughout the day to keep us going so we can conquer whatever it is that the day brings. If we’re eating large size meals, it puts our body in overdrive and takes more energy to digest than actual energy we just fed it. Eating big portion meals clogs our system and makes it harder for our tummies to digest the food, leaving you feeling sluggish and backed up, to say the least.

Eating large portions, especially while eating unhealthy foods, can tear your stomach lining and cause long-term problems. If you struggle with portion control, try my mindful eating practice I created for free when you subscribe to my email list here!

Start taking a probiotic

I had to try a few different brands until I found one that worked for me, but when I did boy did it help! I remember waking up the next day after taking it before bed and noticing a huge difference. Probiotics basically just put the good bacteria back into your body that your body is not naturally producing itself. It’s safe to take with any medications and even while pregnant (*please check with your doctor before taking my advice as I am not a licensed medical professional)

Fiber

Fruits, veggies, whole grains, there are so many things out there that are high in fiber, and the good news is that most are REAL foods that your body needs anyways! So start upping your fiber intake as soon as you start to feel tummy issues (the only time you should lower your fiber is if you’re going to the bathroom TOO much. I would recommend eating more whole grains and crackers/fizzy drinks to calm your tummy if you’re having this issue, and also start to take calcium as that also helps with this issue.)

Magnesium

Magnesium helps loosen bowels naturally, among other health benefits. This was especially helpful for me as I was having trouble going to the bathroom. Along with the bloating, it was like something was blocking the way from my normal bowel movements, which is why my doctor took so many test on me to make sure it wasn’t something greater- like a tumor. Taking magnesium helped me tons along with the probiotic, something that is as simple as taking once in the morning and/or evening.

Apple Cider Vinegar

This helped me kick start my journey to better health and better digestive issues right away. I started drinking a teaspoon in liquid form in the morning on an empty stomach. After a while I switched to pill form because it was a lot to take first thing in the morning taste-wise. If you’re taking in pill form just make sure to follow it with lots of water so it is absorbed in your system.

Cut out Coffee (at least on an empty stomach)

This one was hard for me especially working in an office full-time. I needed my coffee to help wake me up in the mornings. But did you know that the acid from coffee damages your stomach lining? This can cause indigestion along with anxiety and many other issues. If it does that to a normal, healthy digestive system, think about the harm it’s doing when you already have trouble digesting. Yeah, not good. Ditch the coffee and switch to tea or, if coffee is a must, make sure you’ve eaten something first.

M.O.V.E

If you get one thing from this post, please let it be this one. It is SO important to move on a daily basis regardless of having tummy issues or not. Our bodies weren’t meant to live in the sedentary environment that this society has created for us. We’re meant to move at all stages of life. Think about it this way; when you’re sitting in a chair all day, your insides aren’t getting much action. Therefore, things aren’t flowing/moving along the way that they would if you added in a workout routine or added in walks throughout your day.

The more you move, the easier of a time your body will have moving everything along the way it should. This applies to everything from bowel movements, blood flow, to sweating out toxins sitting in your body. I can’t stress enough that this step beyond anything helped me the absolute most. Adding even 30 minutes of treadmill activity to my daily routine (I would walk when I didn’t feel like being there) helped tremendously. It was honestly the best thing I could have done for myself.

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If you’ve tried these and still aren’t seeing any results, I recommend starting my 60-day gut restoring program I created for people battling the same thing I did- starting January 19th, 2021! After doing months of research and trial and error, I found a cure for myself and decided to create a program to save people the time and effort of going through something like this themselves. It took time, persistence and patience (all of which I needed to work on) but I eventually saw results.

This program isn’t a strict 24/7 diet- it’s learning how to restore your gut and overall health in a way that is practical while navigating daily life.

If you have any questions or want to reach out regarding any of the info above, feel free to shoot me a message or email me! Kristen@comefloww.com