Let’s Celebrate National Guacamole Day… 9/16!

Read some fun facts about this green and glorious
FRUIT and check out my easy and delish guacamole recipe below!
How will you celebrate?
Fire up the grill? Take a hike?
With so many of you doing so much…
don’t you think it’s time to give yourself a little love?
Afterall, you can’t help anyone else unless you help yourself first!!

Self – Care


Every day stressors make it difficult to fully breathe. Just a few seconds of proper breathing can calm the mind and help release tension.

As babies, we know how to breathe in a healthy and natural way. Watch a baby sleep and you will see their tummies fill with air on the inhale and deflate on exhale.

As adults, we do the exact opposite. We’ve “trained” ourselves to hold our breath and breathe in a very shallow manner…especially when stressed.

Breathing more fully and deeply just takes a little practice.

Consider this very simple technique the next time stress creeps into your day!

Baby Belly Breathing in Your Chair

  • sit up straight in your chair
  • shoulders back and down
  • head in neutral position
  • place one hand on your belly just below your ribs and the other hand on your chest
  • take a deep breath in through your nose letting your belly push your hand out.
  • exhale out through your mouth
  • try it – just 3 deep breaths in a row will make a difference leaving you feeling less stressed and calm.


What to know about Avocados…

Let’s be honest, you either love them or you hate them.

However, I think we can all agree that everyone will love the effects of eating these green fruits. It has been found that avocados help:

  • aid digestion
  • level out blood pressure
  • improve vision
  • heart healthy
  • offer 20 vitamins and minerals

As long as you’re eating them in moderation, this ‘good fat’ fruit can be a huge step in changing your diet.

MJ’s Easy Guacamole

Try it on…egg scrambles, toast, burgers, dogs, sandwiches

Recipe here

Health and Wellness

is it bad for your health?

You may know that sitting for long periods does not feel good, but are you aware of the toll it takes on your body?

Sit / stand – if you must sit for countless hours try to alternate between sitting and standing when possible

Learn about the hazards of sitting incorrectly and how to correct it

Click Here

Physical Activity


Sitting more these days? We tend to pooch our bellies out when sitting for long periods.

Make your abs do some work while you’re sitting with this super simple and quick “sit up” technique.

  • sit back in your chair
  • press back firmly against the back of chair
  • place both feet flat on floor
  • move shoulders back and press them down
  • inhale – bringing your belly button to your spine
  • hold the position (NOT your breathe) for 5 seconds
  • gently release your abs stopping at about 3/4 of the way.

Start with a small goal!
Goal for 1 “sit up” per hour during your sitting hours Monday – Friday.

In less than a minute a day…you’ll be on your way to firmer abs!
Work your way up to 2 “sit ups” per hour by the end of the month.