Our lives are created and curated not necessarily by bold, massive changes, but by small shifts of the rudder, guiding us on course. 
 
Just like New Years - I look at the transition of each season as an invitation to look back and review on where we've been, root into the present and assess where we are now, then to look forward into what we want to create in our lives for our future selves. 
 
Looking forward into this Spring, what is possible for you in the next 90 days?

How can you commit to the future you say you want by making small changes today?
 
I've outlined 3 Ways to Recalibrate your Spring Goals, to make this super easy for you 
​
1. Revisit your Vision Board

Check in on the goals you set for yourself at the turn of the new year, and really feel into them.

• How is your body resonating with the words and images?
• Does it still feel like an aligned fit? What can you re-prioritize?
• Are there certain goals or intentions you’ve forgotten about for no other reason than sometimes life just gets in the way? How can you make room to bring these to life?
• What has been your biggest roadblock to moving closer to this vision + what can you do to clear it?

ACTION STEP
Make a list of 3 things you can do this week to magnetize yourself back into alignment with the lifestyle you’ve been dreaming of, and put them on your calendar.

2. Buddy System - Recruit an accountability buddy who shares a similar goal

Example:
If your intention is to move your body more regularly, but without the smell of the gym, or the pressure of an end result - invite a friend for a weekly walking date!

Get outside, watch the world change in this new season, and build upon a bond with a person in your community.

You may find that as you show up for yourself and your buddy regularly, you’ll see a beautiful ripple effect in other areas of your life as well

ACTION STEP
Pick a goal
Think of a friend who may share that vision
Send the text
Set the date😉
DON'T CANCEL😉 (tempting as it may be)

3.  Go BIG - Commit to yourself for an ENTIRE season

What would be possible for you by the Summer Solstice if you truly committed to yourself, and the life you really want for just 12 weeks?

• How would your life change?
• How would you feel in your body?
• What would you no longer worry about?
• How much bandwidth would you free up?
• How would that enhance the positive impact you could have on the world?

ACTION STEP
Pick one thing to regularly commit to for 12 weeks that will support the future you're trying to create.

Watch as this one micro-movement ripples out into each branch of your life and take note of the positive changes this creates.

BONUS POINTS
If you've tried this already, and struggled to follow through, I would LOVE to support you in actually making this happen.

I am opening up room for 3 people in my wellness program Recalibrate to begin during the month of April, and I’d love to chat to see if how I can support you through this season.

I work with people who are ready to move out of the loop of feeling like everything and everything else owns their life and time, and transition to a place where there is an abundance of overflow in time and energy to invest in their vision for the world.

Book your free Discovery Call today!

"What would it look like to fully commit to the things you choose to do?"
 
This is a question I haven't been able to stop thinking about for the past few weeks since I heard my yoga teacher ask it during class. 
 
So many of us have these dreams, intentions, to-do’s, both on a macro and micro level. 
 
I hear you claim them during our sessions all the time.

• “I want to walk more”
• “I need to drink more water”
• “I know if I recalibrate my sleep, I’ll feel better”
• “I really need to start eating healthier”
• “I HAVE to find a new job” 

But how often do we find ourselves ACTUALLY following through? 
 
Transforming these intentions from floating around in our brains as a hypothetical “somethings we’ll eventually get around to”, to fully bringing them into a tangible part of our lives - well, it’s scary!

It’s intimidating to imagine what’s on the other side of a lifestyle change - big or small. 

It feels easier to keep these changes and choices as a gentle constant pressure of a “should” on our minds, instead of facing them full on and addressing them. 
 
My challenge for you today is to ponder the following:

What is the one thing that if you gave it your full commitment, would completely and positively transform your life? Your relationships? Your health? Your career?

How would you feel if you finally put yourself into alignment with these things you say you want?

How would your life be different? 

And finally…

What are you waiting for?
 
Share your answers, and put them out into the universe - I would love to hear them! 
Just leave a comment and allow me cheer you on. 

To take it a step further, and explore what it would be like to have support around actionably aligning with the future you want - Book a free discovery call

​

​You rarely need to justify your "NO"

But in the event you could use a script, check out the following NO's and watch accompanying video to go even deeper.

1. No
2. No thank you
3. Oh! not today
4. I am at capacity, can we try for x weeks from now?
5. I have to think about it, can I get back to you? I'll get back to you on x date
6. That's not for me
7. I have zero bandwidth right now
8. Not me, but I can refer you to...
9. I am unavailable at that time
10. Sorry can't
11. Not a good time for me right now
12. Would love to help, but I only have 30 minutes
13. That sounds like so much fun but I need to REST
14. That's literally the last thing that sounds fun to me right now
15. Ooh! no.

As we lay deep in a more earthy and grounding season, on the cusp of new growth, (I see you, bulbs popping up) I want to invite you to ponder what Holistic Nourishment means to you.  

(If talking about food habits and practices is harmful for you, feel empowered to skip this one.)

We might live a certain way because we're *supposed* to, or because it's doctor's orders.

We might eat cleanly, sleep sufficiently, and move our bodies daily, but sometimes it's a trudge!

It's BORING!

There's nothing to look forward to!

And that, ironically, doesn't make us feel *well*.

When we, as humans, don't feel well, we tend to make fewer and fewer positive choices.

Luckily, there are SO many ways in which we can nourish our bodies AND our spirits with JOY, FUN, and PLEASURE!

Unfortunately they often go forgotten in pursuit of more tangible goals...(like getting 10,000 steps logged on your fitbit, losing that last 10 lbs, or seeing how many cups of kale you can consume before landing yourself with a kidney stone.)

In our sessions we take a deep look at not only the foods you're including in your day-to-day, but the other more nuanced factors (hence: "holistic") that surround it, and I HAVE SO MUCH TO SAY!

Our nourishment practices can be SO personal, and there are so many hot takes, opinions, new fads, old fads, old fads that become new again (Hello Atkins--->Keto), that it can be hard to know which end is up!

I want to use this series not to tell you how to nourish your body (that's between you and your favorite Registered Dietician) but to provide a space for you to explore nourishment within your life.

My goal is to help you figure out how to make your nourishment practices more accessible, more fun, more tailored to you, and to encourage you to utilize it as another tool to live out your envisioned life. 

💃 It's here!

The 6th and final tip in my mini-series to make aligning with the life you want so much easier (so you can actually LIVE IT).

It’s been so much fun putting these together & I hope you've felt the transformation in your life unfold as you've moved through them.

So far I’ve covered:
✨ Creating your Aligned Vision
✨ Bringing your Aligned Vision to Life
✨ Busting through Creative Blocks + Resistance
✨ Vision Projection - Spotting Evidence
✨ Making it Actionable
✨ Fully Taking Ownership of your Vision

Here we go with Tip 7

PROPEL YOURSELF FORWARD WITH FULL SUPPORT

If these exercises and tips have helped you, and you'd like to keep going, I would LOVE to support you and work along side of you to bring your vision to life.

The times I've personally most been able to amplify my impact, by aligning my life to my vision, is when I've been working 1-1 with a coach, and I really want to do the same for you, with my own personal flair.

I have SO MUCH FUN with my clients, and it's THE BEST watching them grow, transform, and see the their potential from above the trees.

✨ I invite you to learn about & book your:

✨WELLNESS ACTIVATION SESSION
or
REVIVE + RESTORE PRIVATE RETREAT

SHARE!

Talk about it.

Put your voice to work - write a blog, a poem, or a song

Create a new instagram account fully dedicated to your vision

Attract and reel in the people who will help you bring this vision to fruition.

Be seen, be heard, be loud, be proud!  

Make it fully known to the universe what it is you want.

​OWN IT.



​If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Planner to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day.  

​OR

✨ I invite you to learn about & book your:

✨WELLNESS ACTIVATION SESSION​

The next step in bringing your aligned life's vision to your reality is to TAKE ACTION! But sometimes we get stuck here, because "Caitlin, if I knew how to get what I really wanted, wouldn't I already have it?" I think that living the life we have envisioned is a PRACTICE, instead of a DESTINATION. This requires regular love, care, attention, as well as consistent action.

As the saying goes: “As you pray, move your feet.”

You can spend your life wishing, waiting, and hoping, and thinking, and praying, but results take ACTION - Step the baby steps, do the work, and point your pelvis in the direction of your target! 

1. Think of someone who appears to have a life that you want. Instead of feeling jealous and resentful, get inside their head and imagine what they do in their daily life to make it happen. Better yet, ASK THEM! You’ll get some good ideas, inspiration, and maybe a new friend. ​
2. Make a regular friend-date with someone who has a similar vision to yours, and feed off of each other's momentum and enthusiasm
3. Stay in the mindset of your outcome. Listen to podcasts, and read blogs books and articles related to the life you want. But don't just stay in the "edu-tainment" realm. Gain inspiration and then work with 1-3 takeaways from each for the next week. Lather, rinse, repeat.
4. Have a heart-to-heart with your future self. What does she do on a regular basis to make her vision a reality? Is it something you can do today? Put it on the calendar.
5. Lastly, think of all the things that are speedbumps, roadblocks, or otherwise creating resistance for you. Are there habits you can work on nixing, or thoughts you can replace? Start removing these piece by piece. Example: Instead of 2 hours of tv at night - Try 1.5 hours of tv and 30 minutes of time aligning with your vision. Incrementally taper down until you feel that sweet spot.

​If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Planner to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day. ​. 
​OR

To take your vision a step further, I invite you to learn about & book your:

WELLNESS ACTIVATION SESSION
or
REVIVE + RESTORE PRIVATE RETREAT 

so we can nourish your life into alignment with your Customized Wellness Program.

The third strategy I have for you to bring your vision to life is to project your vision onto another person.

Sounds perhaps a little toxic, but hear me out.

I firmly believe that if you see it, you can be it.

If ya spot it, ya got it.

Using this line of thinking, train your mind to see and affirm your vision in real life.
 

1. Look for real life examples of your vision and consider the possibility that it can be your reality too. Re-train your mind from responding with jealousy ("must be nice!") or a denial ("That could never be me/mine") to acknowledgement and affirmation. When you see what you want, even if another person has it, think to yourself "YES! THAT! Thank you for proof this exists"
2. Imagine what you wish our world leaders had as their vision for the future. What could the long game be here? What seeds could be planted, and how bitter or sweet is the fruit? How would our world change with this vision kept in the forefront? How can you embody and enact these visions in your daily life?
3. After practicing the previous two exercises, take note of where in your own life you can see your vision awakening. In a journal or in a note on your phone, write down these examples. I like to title mine "Proof it's all working out" and refer back to it in moments of doubt.
   ​

​If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Planner to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day. 

​OR

To take your vision a step further, I invite you to learn about & book your:

WELLNESS ACTIVATION SESSION
or
REVIVE + RESTORE PRIVATE RETREAT 

so we can nourish your life into alignment with your Customized Wellness Program.

One of my favorite things to do when envisioning my future self, or the reality I wish to create is to list like crazy. 

Here are 3 simple ways to list your way to a clear and tangible vision. So that you have a target to move towards, and get closer to living your life in the way you've always wanted to.

100 Things

• Make a list of 100 things you want. Big and small. Get creative! Tapping into this part of your creative mind helps you think way outside the box, as well as take some of the pressure off of the BIG things. You know, the things you're afraid to want because it seems too out of reach, and impossible, or because you'll be judged or told "no". 
  ​

Reverse Engineer your Mantra: 

• Sometimes it’s easier to think of the things we don’t want, because that’s what hurts the loudest. List all of the things you DON’T want, and write down the opposite or inverse of them. (Bonus points if you then burn the list of all the things you don't want in a personal releasing ritual)
• ​​​​EXAMPLE: 
  • I don’t want to feel stressed out and obligated to everyone but myself. TURNS INTO :
  • I have the power to fill my calendar with things that please me FIRST, before taking on other people’s needs
    
    

See it, Write it, Do it

• Using inspiration from the previous two exercises, make a list of the Top 10 Things you want to do or feel in the next month. Pick the low-hanging fruit to get in to the energy of the win. 
• Sink your teeth into each item - Imagine what it would really feel like to have that experience - Get detailed and list things you can do, sign up for, or ask for, in order to make them a reality
• Get out your calendar and write them in your schedule, promise yourself you will show up for your vision. 
• At the conclusion of the month, reflect on how you feel having committed to yourself in this way. What else is possible? 
  
  

​If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Planner to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day. 

​OR

To take your vision a step further, I invite you to learn about & book your:

WELLNESS ACTIVATION SESSION
or
REVIVE + RESTORE PRIVATE RETREAT 

so we can nourish your life into alignment with your Customized Wellness Program.

🍅 Rainy Day Oven Roasted Tomato Soup 🍅

Waking up to a chilly autumnal rain after returning from a beach vacation set the perfect vibe for a cozy lazy Sunday in the kitchen.

When my family was going through a tough time during my senior year of high school, my Aunt & Uncle would make batches upon batches of this very simple, yet profoundly flavorful velvety soup to provide much needed comfort & nourishment.

It's one of the first from-scratch soups I learned how to make, & have modified it over the years to suit my changing needs and tastes - most recently adding silken tofu to enrich it with protein & make it super creamy

So whether your day is rainy outside in the world or soggy in your heart, this is the perfect cozy & mostly hands-off meal to fill your home with that warm comfort food smell.

RECIPE
​
Roast the following on your preferred low heat from 300-350, until it smells ready. For some of you this may be 45 minutes, for me, it was 2 hours:

• Roma tomatoes
• Garlic
• Carrots (and any other bonus veggies you want to throw in)
• Olive oil
• S&P

Transfer to your soup pot & add:

• 1 can Diced Tomatoes
• Smoked Paprika
• 1 package silken tofu - For extra protein, body, and creaminess
• Fresh Basil
• S&P​

Stir and let everyone settle, then transfer to blender and blast until velvety smooth.

Serve with finishing salt and a sprig of basil 🍅🌿

ATTENTION LOCAL PITTSBURGHERS! 
If you love fresh and local food as much as I do, I want to introduce you to my bff Harvie! 
They deliver fresh food to your home from local and small farmers and makers each week.
Use the following link for $25 off your first order: ​https://harvie.mx/vn8m

Leave a comment below or tag me on instagram to share once you've created your vision! ​

So what is one to do when one feels like a mouse in a maze, hitting a wall at every turn?

When life gets wonky like this, I take a page from my RECALIBRATE book. 

Normally I would have suggested to a client in the same boat, that all of these roadblocks are an invitation to rest, and not work, but I was very well rested and so inspired to WORK! 
I just didn’t have any of my working tools available to me at the time.

So next l take a 10,000 foot view of my life and look at the "state of the union of self", and check in on my alignment, because I've noticed that when I veer too far off course, life gets kerflooey.

Check in Questions:

• Am I living my life in alignment with my values, my soul, my mission, my desires, my purpose? 
• What pieces are out of said alignment?
• What is in my control that I can adjust or change?
• What could I place my focus and energy on instead, that could help support my biggest dreams and grandest schemes
• What can I do, right now, in this moment, to feel more like myself?
• What energy or archetype can I embody to promote alignment in the proper direction.​

My Answers

• Yes & no -> I am very aligned and motivated in my mind, but I am procrastinating on the actions I need to take to embody my values, soul, mission etc.
• I'm spending too much time scrolling, and not enough time moving my body, walking my brain through the neighborhoods that bring me joy (nature, spirituality, dreaming of a better future)
• I can choose to read inspiring books, listen to nourishing podcasts, go to a stretchy yoga class, take my dog for walks in the park, spend time cultivating my spiritual practice, nurture my physical space, 
• I can dream up creative ways to support my clients on the massage table and in coaching, without the distraction of ALL THE TABS 
• Listen to music to enhance my environment and remind me of myself- Brandi Carlile, Stevie Nicks, Sublime, maybe some Oldies, light incense or a candle, put Barefoot Contessa reruns on the tv for background company

I felt cluttered and blocked, and my questions revealed that this IS something within my control,  so I went to work on the home front.

I cleared SO MUCH clutter and life debris from my desk, vanity, and guest room.

​I approached my space with a temple or museum like consciousness - Anything that stays, get’s treated with reverence and is given a space of honor, safe storage, or spotlit display.

Removing things that no longer align with the life I want - Making my space more ME

Clearing out the junky energy of my physical space, took a load off of my mind as well.
Walking into these rooms, I feel as if I can breathe easier, with more room for physical and intellectual creativity, inspiration, and peace.

Now, did my bad luck streak end? Did my life turn a corner? Did all the bad stuff miraculously disappear?
Not entirely, but I did somehow avoid a parking ticket, reconnected with that friend for an amazing and inspiring lunch (I'll be putting ricotta and honey on everything from here on out thank you), I have more clients this week than last week, and I got my poor pooch in to see the vet for some miraculous modern medicine, and he is well on the mend. 

I'm feeling clearer, grounded, and more aligned with my purpose.

Feeling more fortified and able to ride the waves of life as they come.

Feeling stronger and able to be there at my best for my clients

and I KNOW when my parents come to visit in September, the last-minute cleaning scramble will not be as dramatic, that is
…unless the mice return.



If this resonates with you, and you're interested in receiving 1-1 support on renewing the foundations and structure of your life, sign up for a RECALIBRATE Discovery Call!

We will talk about what it is you really want for your life, what is standing in your way, and how I can help you sort it all out so you can finally have the impact on the world you've always pictured.

I haven't told you this yet, because with only 3 SPOTS REMAINING in the current RECALIBRATE cohort, it's already almost sold out!

Join me in this highly individualized journey of 1-1 coaching towards arriving back at home in your body and life after 2+ years of global upheaval.

Let’s put the pieces back together, in a way that fits your vision, fully nourishes your body and soul, and leaves you with so much overflow to invest in your vision for the world.

I'll help you uncover where in your life you are living mindlessly and on autopilot, without devotion, and what parts of your life are waiting patiently on the back-burner, waiting to be stirred.

Together we will explore how you can activate your drive and devotion, and where in your life you can become more mindful and intentional, set personal goals, and uncover opportunities to invite in a season of energy, nourishment, and accountability
 
_______________________________________________________________________

RECALIBRATE IS IDEAL FOR YOU IF...
 

• You feel adrift after 2+ years of persistent global stress
  
  
• You are still coming out of the covid quarantine haze, perhaps caught up in home schooling and childcare, maybe you gave birth, maybe you adopted a fur-baby, or maybe you just spent the last 2 years sitting on the porch feeding the squirrels, staring into the void...
  ​
• You feel overwhelmed by the amount of wellness information (and misinformation) and don't know where to start, or even what is correct and true anymore, it just feels too complicated.
  
  
• You feel disenchanted in your daily life, and spent the past few years, even pre-pandemic on autopilot
  
  
• You don't recognize yourself in your own life.
  
  
• You "know what to do" but just can't seem to get started, let alone follow through. You are craving accountability and partnership in getting your daily life in line with your heart and soul
  
  
• You've had the thought "Once I get my shit together, I could change the world" 
  
  
• You just want things to feel easier, to feel inspired, and feel connected again.
  
  

If this sounds like you, I would love to invite you to book your discovery call TODAY so we can begin to RECALIBRATE your life as soon as possible.

Did this week feel extra rough for you too?

I'm not sure if it's because January, and January lasts forever every year, or if it's that silly retrograding Mercury, because it's FRICKIN' FREEZING,or the shedding of ones uterine lining (not mentioning any names), or all of the above, but I. Am. TOAST!

 During the more challenging weeks, I really am reminded, usually by my body, to take my self-care to the next level. 

Self-care has definitely become one of those overused buzzwords that eventually loses meaning, but I've come to think of it as making sure my needs are met. 

I used to work with children, and they all have different needs at different times, in different scenarios.

I don't believe that goes away as we grow up and start "adulting" so what may look like self-care to me today, may mean something different to me tomorrow, and something ENTIRELY different from what YOU may do to meet your needs. ​

There's a leftover "one-size-fits-all" mentality of self-care, that's simply outdated. 

Our bioindividuality necessitates a specific approach to one's maintenance of wellness.
-----
If we revisit Psych 101, we see Maslow's Hierarchy of Needs.

What I like about this model, is the focus is placed on human potential, not limitations. 

The original model of the hierarchy of needs is shaped like a pyramid, with basic physical needs at the bottom, and the more "frivolous" needs in the "fats, oils and sweets" section.

Like the food pyramid, this needed a makeover.

What if:
Instead of moving step-by-step upward, only once you beat the boss of the current level: "Ok I'm safe and well fed, NOW I can pay attention to my relationships, and once those are settled, I can work on my self-esteem." 

What if:
We can imagine our needs as interconnected...
Like a web. 
When one strand is stressed, it affects the entire creation. 

I don't know about you, but when my self-esteem suffers, my relationships suffer. 

When my relationships suffer, my cognitive abilities are less sharp. 

When I feel less "self-actualized", or less like I'm reaching my potential (and/or feeling less like MYSELF), my interest in meeting even my most basic needs is compromised.
---
Anyone else ever eat only popcorn for dinner? 
Yes/No?
Just me?
Oh, you have wine with it too?
OK, well... balance.
We'll call it The Olivia Pope Special.
---
This idea of bioindividuality and interconnected needs were concepts that hugely resonated with me both in massage school, and during my year studying with The Institute for Integrative Nutrition.
​
One of the tools I was taught was the "Circle of Life Exercise"
(No, not the one from the Lion King. Though, thank you Elton for that earworm.) 

I've adapted it to my personal interpretation as: The Web of Wellness

The Web invites you to take inventory of your current state of being, and see which strand might need a little love, support, and fortification.
What's really cool about this exercise is that you can then zoom in on one strand, and open it up to take a closer look.
So much can be contained in "Physical" for example. It's not just what you eat, drink, and how you move your body, but also, your comfort, rest, and safety!

Sometimes the source of our "un-wellness" isn't always what we think it is at first glance. 
(Frankly, most of our un-wellness stems from systemic issues much bigger than us, but in this work, we focus on what we CAN change on the micro level, so we can have the bandwidth to CREATE change on the macro.)

This is just one of many tools we utilize together in our coaching sessions. If this resonates with you, let's talk! 

​I have 2 appointments available this week for the New Year's Jumpstart

​A 90 minute 1-1 session dedicated to kicking off 2022 in full alignment, with a clear direction, and actionable strategy, so you can ignite some significant life change, and finally follow through on the life you've always imagined.

First THREE spots reserved by February 1st receive $50 off using code EARLYBIRD50

Helloooooo beautiful people!

Just a quick message to express my overwhelming gratitude for all of you who continued to choose me to be a partner in your wellness in 2021. It is truly an honor and a joy to work with each and every one of you, and to be a witness to your self-care and healing.
Thank you so much for showing up for yourself in this way, and for trusting me with your care.

Also!
I am so grateful for the generosity that was shown by you through the holiday season, as it made it possible to take some time off to rest and be with my family. Two things that happen few and far between in these strange times. 
 

Also Also!
Heads up that I will have a few more emails going out than usual in the upcoming days and weeks, as I will be finally introducing you to a brand new set of health coaching offerings to support you in 2022. I've been working behind the scenes on these for months, and I am so excited to share them with you.
If you'd like to get a head start and learn more, the details can be found on my website here, and here.

With the launching of this new side of my practice, I will be pausing Sunday availability for massage therapy starting in March, until further notice.

With so much love and gratitude, 
Caitlin​

Hello Beautiful People,

SPRING UPDATES!

1. I am SUPER grateful to be able to announce that I have received a full round of Covid Vaccinations! Bill Gates, take the wheel.
 
2. Looking ahead into Spring and Summer scheduling, I would LOVE to know what days and times you would like to see available. Evenings? Weekends? Daytime?
Please fill out this short survey so I can make sure I'm available when you are.

3.  Massage Therapy Subscription has officially SOLD-OUT! Stay tuned for openings in the future here, and on Instagram, or message me at Hello@wellnessbywalker to be added to the waitlist.  
 
Thank you. Thank you. Thank you!
<3 <3 <3

My longtime officemate, friend, and personal hero, Emily, is moving on from her massage practice and into the world of art, and thus, a vacancy appears! (See her beautiful work at https://www.escalanteartworks.com)
I am looking for a wonderful person to share this space with in 2021. Message me at Hello@wellnessbywalker.com for more information and to tour the space. 

Available days are Mondays, Tuesdays, and Wednesdays. 

This space is ideal for massage therapists, energy workers, coaches, and therapists.
 
Lastly, I am so incredibly grateful to everyone who has continued to come in for care, and to those who have offered words of support during this incredibly challenging year for small businesses, and people in general.

Thank you. Thank you. Thank you.

​Hello sweet friends, 
 
As you all are aware of, the world is a little bonkers, uncertainty abounds, and business is not as usual.
Please take care of yourselves, take deep belly breaths, and stay connected virtually with people you love for support and comfort.

Based on the recommendations by the state, I will be suspending business until further notice.

• Appointments already on the schedule will be canceled and we will reschedule your session once we have a little more clarity on what's to come, and when we know it is safe to resume practice. 
• If you are on a Massage Therapy Subscription, your March Session will be rolled over into April. Hopefully by then we will be in a good place to resume sessions. 
• If you are facing financial difficulty with maintaining your subscription, please send me a message at Hello@wellnessbywalker.com and we can work together to plan.
• Although I will not be in office for massage therapy, I would still love to support you in your wellness through coaching! Which we can definitely do distantly. If you'd like to set up a 1-1 Introductory Session, you may schedule at 
  https://www.wellnessbywalker.com/schedule-appointment.html
• Gift cards are also still available for future use as we will all DEFINITELY be due for some relaxation and bodywork by the time this thing is quelled.

Thank you so much for your patience as we journey together through the unknown.
Lots'o'love, 

Just a heads up that starting in March 2019, the investment for FREE Introductory Coaching Consultations will be increasing to $45.

SO, if you've been deeply craving some lifestyle changes and you've been on the fence about coming in for a chat, NOW'S THE TIME! <3

Hope on the schedule HERE! 

Sessions an be held in person at my cozy office in Highland Park, or over the phone on my conference line (where you'll receive a recording to reference!)

​​Before making any lifestyle change, it’s not only important to visualize where you want to go, but to take a look at where you are right now and how you got here.

I’m committed to walking with you as you step into your own power, and engage fully with life.

I’m talking about the sense of wonder of Dorothy stepping into OZ.
I’m talking about the moxie and embodiment Kathy Bates’ character, Evelyn Couch, experiences in Fried Green Tomatoes - TOWANDA! 

​I’m talking about the ecstasy of Baby boogying down the dock in Dirty Dancing.

After all…
“You’re supposed to be the leading lady of your own life for god’s sake!”
 ~ Iris “The Holiday”

Enough waiting.

Get back in the driver’s seat, and take conscious control of your journey! 
No more sitting in the back seat, waiting for things to happen to you. 
Align yourself with what your heart deeply wants, and cozy in to the life your soul wants you to experience.

Scheduling a FREE  45 Minute Introductory Consultation with me will give you the jumpstart you need to take action.

You’ll have the opportunity to talk about your current life, the life you’ve always dreamed of, and the goals you’d love to accomplish.

​It’s an opportunity to be heard and to get a sense of what it feels like to have more support in your life. 

It’s your chance to get all of your questions answered, to discover how we can work together moving forward, learn about the various ways I can offer to support you in your life.
Sometimes just this one session is enough for tremendous change, but frequently, additional education, support, and accountability is desired. In that case, we will together choose the program that best suits your goals and your lifestyle.
​Research has shown that 6 months is the ideal duration for sustainable change.

Each session we meet, we will identify your main blocks and pain points, and determine a plan of action for you to implement until the next session - - Incrementally closing the gap from where you are, to where you want to be.

This confidential session may very well be the kick in the pants you need to initiate a turning point in your life. 

​2019 is well on it's way, and with every happy new year comes the barrage of New Years Resolution pressure.

It seems to be the norm to create boring arbitrary non-specific goals like: lose weight (ugh), save money, declutter, start running (again), apply for jobs, just because, well, 'tis the season! 

I'm not here for it. 
What I am here for, however, is to see you create goals that align with who YOU are, and what YOU desire in this life.
Goals that light you up instead of drag you down.
Goals that are FUN to pursue, where the journey is as wonderful as the destination.
Goals where you can learn, and grow, and flourish in more than just one direction. 

If you would like to explore what it would feel like to begin this new year with fully committed, connected, and enlivening support around making the changes to create the lifestyle you've always wanted to create for yourself, to learn the mindsets, structures, tools and rituals necessary to make living your MOST desired life a journey that feels inspired and indulgent, with a sense of EASE, and FUN...

Let's schedule a time to talk, and see how we can work together to
MAKE.
IT.
HAPPEN.

- Schedule a FREE Introductory Health Coaching Consultation- 

Or

Click here to learn more! 

These consultations can take place at my cozy office in The Nuin Center, or from the comfort of your own home, over the phone! 

"I never get sick."

Is probably one of the most frequent lies I tell myself as an adult (along with "diet starts tomorrow" and "I'm never drinking again").
By day, I am the office manager of a very busy and very germ-y elementary school, and people big and small tend to drop like flies at various times throughout the year.

Be it Strep Throat, Pinkeye, Flu, Barfnado...something is always going around. I am likely jinxing myself by typing this, but so far this year, and ALL of last year, I've been able to avoid ALL OF IT! 
Now, to be honest I've had whispers of malaise here and there, but I activate super defense mode on all fronts, and have so far been successful at keeping the sick at bay*. 

When I feel a little rough or a creeping ill coming on, I utilize the following remedies to make sure I don't fall along with my comrades: 

1. Oregano Oil - Diluted in a shot glass of water. Tastes like watery pizza, but it does the trick. I just pick up a bottle at the Co-op or Whole Foods
2. Pharmaceutical Grade Supplements - One product in particular, called Proflavanol C is something I take regularly, then amp it up when I'm feeling run down, or already sick. I'm convinced that this formulation of Vitamin C, Calcium, Magnesium, Zinc, and Grapeseed cuts my sick time in half.
3. Sleep - I have a theory that we fall ill when we are moving too fast and hectically through life, and that stress helps to lower our immunity, so we become more susceptible to illness. But, I also think that getting a cold or feeling run-down is our bodies telling us that it's time to SLOW DOWN and take care of ourselves. 
4. Water - You knew this already. Chug-a-lug my friend
5. Liver Tincture from Cutting Root 
6. Essential Oil Steam - I will shake a few drops of eucalyptus and tea tree oil in the shower in the morning to help my sinuses and airways feel clearer and better. Peppermint is amazing for headaches as well.
7. Movement - Low key walks in my super cute neighborhood, or through Frick Park with the pup to help move that lymph!
8. Soup! - See below 

Here is the recipe for my Go-To-Never-Get-Sick-But-When-I-Do-I-Make-This-Soup soup:

Coconut Oil
Sesame Oil
Cayenne Pepper or Hot Chili Oil
Yellow Miso
Kombu
Bonito
Wakame
Shitake mushrooms - Fresh or Dried, but you get bonus brothiness if reconstituted from dried
Garlic - All of it
Celery
Onion
Scallions

Bonus veggies as craved - Your body knows what it needs:
Kale
Carrots
Potatoes
Sweet Potatoes
Potatoes
Beans
Zucchini
Tofu

Soak the Bonito and Kombu in a pot of water heated to low, for about 30 minutes, then strain out the solids. At the same time, rehydrate your mushrooms in a separate bowl or pot (I use a tea kettle to speed the process along with hot water).

Combine the bonito broth with the mushrooms and broth in a large stock pot. 

In a frying pan heat up some coconut oil, then saute your celery, onion, and garlic. 
Combine everything in the stock pot and simmer on medium low. Take out a portion of the hot water and carefully wisk in about a tablespoon of miso, then add back to the soup, taking care not to boil. 
Add your wakame and your bonus veggies and simmer until everything is cooked.
Serve hot, topped with sesame oil, scallions, and cayenne pepper/chili oil to taste. 

Trader Joe's Everything but the Bagel Seasoning is Phenomenal in this!

Hi Friends! 

Update to the schedule, I'm giving Sunday appointments a test run! 
It's a very busy time of year, so I wanted to make sure you had every possible opportunity to schedule in your self care as we dive deeper into winter. 
​Hope to see you soon! 
​
Schedule online at: ​https://wellnessbywalker.getartichoke.com/#!/book

Hi Friends! 
​
Every month I have been running a special for a different community of people. 
Instead of offering a specified discount, throughout the month of November, I had been collecting $11 of each Massage, Gift Card, and Coaching Package purchase to support those affected by the mass shooting at the Tree of Life Synagogue. These funds will be donated to the Jewish Federation of Greater Pittsburgh – Fund for Victims of Terror. 
​
Note! This collection is being extended through the end of 2018.

You may schedule your appointment and purchase your gift cards online at: https://wellnessbywalker.getartichoke.com/#!/book

Thank you so much for reading, and I hope you have a healthful and peaceful holiday season!