3 Proven Healthy Lifestyle Changes For Healing Burnout

Shannon Bronson
Shannon Bronson
Photo by: Karolina Zapolska

A story of one woman’s path from burnout to bliss using holistic healthy lifestyle changes. 

How does a woman go from being a successful landscape designer, designing city parks and working in high level design firms, to teaching yoga full time? She burns out.

Shannon Bronson is a friend, a fellow community supporter and one of my most inspiring and brilliant yoga teachers. Her story is like many who have adopted a yogi’s life. It’s one of heartache, awakening and compassion.

Whether you think you may be experiencing the early signs of burnout, or you are completely there, Shannon’s story just may inspire you and possibly even save you.

Shannon’s story starts out the same way a lot of ours does. She discovered her passion, she worked her ass off and she landed the job of her dreams.

And then she became completely miserable.

Although her intentions were good the culture of the environment she had found herself in was toxic. Her and her co-workers worked very long hours, did not take care of themselves and had unhealthy ego-driven relationships with one another.

Shannon found herself becoming extremely competitive. Her self-esteem was fueled by her performance at work. Everything from the way she worked out hard in the gym to going out power drinking with her colleagues reflected her “work hard, play hard” mentality. It was her intense way of achieving success.

Until all of that “success” got torn down.

While Shannon was burning the candle at both ends she was concurrently destroying her home life and her body. The alcohol consumption and her routine of going out partying all night were now taking over. This competitive lifestyle she was living had led to complete self-destruction and burnout.

Her “aha moment” came when she lost her job and almost lost her husband.

A weekend alone, after her husband having walked out on her, led Shannon to self-reflection and the realization that she might never see her him again. Shannon knew she had to start making some very significant lifestyle changes.

These lifestyle changes not only healed Shannon from burnout, but they saved her marriage, improved her overall health and lifted her self-esteem as well.

Shannon’s 3 proven healthy lifestyle changes for healing burnout –

  1. She dropped the unhealthy addiction.

The first thing Shannon had to come to grips with at this point was that alcohol was destroying her life. Like prying a chew toy out of a puppy’s mouth this was not an easy thing for Shannon to let go. Going out binge drinking was engrained in her lifestyle.

The first step Shannon took was to meet with a healer. Shannon chose a modality called somatic experience therapy, which teaches you how to identify, sit with and accept life trauma instead of using self-destructive behavior to treat it.

During her initial sessions she addressed her alcohol addiction. She looked at her life in two ways. The life that included alcohol was one of suffering, loneliness and an endless cycle of fighting and making up with her friends and husband. In the life that did not include alcohol she envisioned herself having a child, a beautiful garden and a happy family.

She drank two more times after that session. Both times her and her husband had blow out fights. She told her husband she had, had it and was giving up booze for good. She hasn’t touched alcohol since.

With the toxic job and substance abuse now out of the way she had removed the root of her burnout and was now ready to heal.

  1. She started practicing yoga.

During what Shannon calls her “process of dissolution” she found herself starting over again on her yoga mat. She said she had never believed in angels before meeting her yoga teachers.

She started practicing daily soaking up anything and everything she could learn about yoga. Her thirst for healing her body and emotions were quenched by it. She became clear and her life started to accelerate. This time at a healthier speed.

She loved this tool for treating burnout because it did many things to get her body out of the fight or flight response. It got her to breathe, to slow down and to listen to her body and pay attention to it.

Shannon believes there are two ways people get involved in yoga in a serious way. The first is a point of crisis. Things in their life start falling apart and they use yoga to lift them back up. The second is the realization that the things that used to make you happy no longer make you happy anymore. She says, “until one of those things happens most people aren’t really going to feel like they need yoga.”

Eventually her practice led her to rediscovering her passion for art, paying more attention to nutrition and learning how to shift her personal relationships from hateful to loving and supportive ones.

As dramatic as it may sound, yoga is what probably saved her marriage.

Through all the pain and suffering she now looks back to that “aha moment” when she lost her job and almost lost her husband and thinks, thank god that happened. Because if it hadn’t, she would have never discovered the life she was meant to live.

Shannon is now one of the most unbelievably gifted yoga instructors I know teaching in San Francisco.

  1. She began studying Ayurveda.

As many yogis have experienced, yoga eventually gives way to studying the magical world of Ayurveda – the science of life healing system invented in India thousands of years ago.

Studying Ayurveda taught Shannon that what she ate strongly influenced her mood and how in or out of balance she was.

The book Absolute Beauty, by Pratima Raichur was Shannon’s primer to Ayurveda. Shannon had very bad skin. Cystic acne and blackheads had spread all over her face. The book taught Shannon that what her skin was expressing was what was happening on the inside. She stopped putting chemicals on her face and switched to natural skin products and began to change her diet. She learned about her doshas, or body constitution, and how to balance them by reading Dr. Vasant Lad’s book, Ayurvedic Cooking For Self-Healing.

She learned that when a person’s doshas are out of balance they crave the things that make them more out of balance. Her strong cravings for alcohol, caffeine and pizza were starting to make sense to her. Shannon is a kapha-pitta dosha type and all of the fiery and wet beverages and foods she had been consuming could be seen all over her face. After cutting those things out of her diet for 3 months her skin had completely cleared up and she felt amazing.

She was able to re-introduce certain foods back into her diet in moderation, no longer having those intense cravings, but continues to abstain from alcohol.

Ayurveda created an intrinsic awareness in Shannon. She is now capable of using foods to strategically bring her back to a state of balance when needed.

As a yoga instructor Ayurveda has also taught her how to understand and read her students. She can just look at them and know where they are out of balance and what kind of practice they need.

Genetics has a lot to do with a person’s dosha type but lifestyle plays just as big of a role. Shannon says, “you can see it on people’s skin, in their disposition, how they move and how they talk.” Being able to ‘read’ her students has brought her closer to them, which adds to the fulfillment she now gets from her new job.

The telltale signs you are burning out

Shannon and I thought about our own experiences with burnout and how we saw it show up in others. Being in a state of mindless action, experiencing physical symptoms, exhaustion, anxiety, depression, negativity and numbness were all things that came to mind. We reflected that during a state of burnout nothing ever seems good enough and nothing ever seems to bring you real joy.

The sad part is that many of us will never admit, let alone treat burnout. In our society people are praised for setting their own personal health aside for their jobs and their families.

It’s common to think that spending money on things like coaching, therapy, massage, acupuncture and yoga are all luxuries and can’t be “afforded”. Maybe we think we don’t deserve the things we really need so we don’t spend the time or money on it.

Expressing her concern Shannon said, “I can’t think of anything a person could spend their money on that could be any better. It’s your brain, your heart, your mind. They’re precious goods.”

The idea of giving up a job or a career we worked our asses off for is a scary one. Many (including myself at one point) fear that all the time they put in to going to school and working their way up the ladder would end up being for nothing. But as Shannon says, “your job is not the most important thing in the world. It is there to serve you and help you live the life you want to live. Renegotiate your relationship to your job so that you aren’t a slave to it and admit that if something isn’t working you don’t have to keep doing it forever.”

Her advice to those suffering from burnout is to talk honestly and sincerely with someone who knows you well. Know that you are not alone. Admitting you need help is the first step. Set your ego aside, humble yourself and re-examine your life. Realize that what you are going through is not the end of the world. Be compassionate with yourself. You may have had the best intentions but think about where you are in your life right now.

Did it really work out the way you wanted it to?

Reflecting back on burnout

I asked Shannon, if she were to live her life all over again, what would she of told herself or did differently to ensure less suffering. With a tear in her eye she said she remembered being in a pattern of self-hatred for most of her life. Despite her talent and passion she never believed in herself enough to really direct it towards what she really thought she could do. She said, “ If I were to do it all over again I wish I could look back and tell myself you are good enough.”


Shannon Bronson
Shannon Bronson Photo by:Karolina Zapolska

Shannon is yogini and artist. She’s dedicated her life to interweaving these modalities to live her truth, with the intention of inventing compassionately creative expressions to change the world in positive ways.

Shannon’s life radically blossomed when she fully embraced yoga. She hit the mat hard and allowed yoga to be the safe space in which heal her own traumas. Yoga evolved into the foundation on which she has built a new life in the pursuit of happiness and freedom. Daily asana and meditation as well as a commitment to the 8 limbs of yoga gave her the courage to leave the Urban Design world. She believes it is her path to instead teach yoga, create her art and practice Reiki healing.

Shannon understands that to be a great teacher is to also be continual student. She has an RYT200 from Triveni Yoga and continues to advance her studies with her teachers and Triveni Yoga creators Jessica and Stéphane Dreyfus. Triveni is a vinyasa-based style of yoga that combines asana, meditation with a focus on the subtle body to profoundly transform the practitioner inside and out. She travels internationally with the Triveni team to teach teacher trainings and conduct art, yoga and meditation workshops. She also bows in gratitude to her teachers Elise Lorimer and Betty Roi for sending their light into her life.

For upcoming workshops, guided meditations and schedule and location of where Shannon teaches yoga visit her at:


Why I’m Picking Up And Moving To Hawaii

moving to Hawaii

moving to Hawaii

When I decided to move from my beloved city of San Francisco to Honolulu, Hawaii it wasn’t a difficult decision. I was ready.

When I was 14 years old my Mom relocated us from my hometown of San Diego to the Bay Area. I was devastated. I missed my friends. I missed my Dad. I missed the warmer weather. As I got older and started to look at my life from a deeper perspective I realized I was right were I belonged.

San Francisco is the land of opportunity. If you open yourself up and let it in it will provide you with everything you need. It was here that I developed my passion for cooking, where I landed my first Chef position, where I earned my first 3 stars from Michael Bauer, where I started my first business, where I started my first blog (and then my second) and where I became an entrepreneur. I never had to look hard for work or connections. Opportunities for both were all around me.

But as I’ve moved from phase to phase in my life here in the Bay Area over the last 20 years I have started to find myself and San Francisco has started to lose itself. The colorful, quirky and highly cultural city has started to turn more and more vanilla. The onslaught of major tech companies and start-ups drove gentrification and luxury condos and pushed out mom and pop shops and affordable housing. The service industry has been dealing with a major staffing crisis for years now because of rents we can no longer afford.

My partner, Spencer and I sat out on our balcony one crisp cool night and talked about life. The employees he could no longer hang on to at work, the scare of our rent increasing, the traffic that was getting worse and worse and old times. We were becoming jaded.

Hawaii had always been a special place in our hearts. We flew out to Kauai every year for years during the time Spencer consulted for a restaurant there. Every time we left we knew that it would not be our last. There was something very special about that place that spoke to our souls.

After a dear friend (more like my older brother) moved to Oahu a few years ago I flew out to visit.  I had never been to Oahu and it was love at first sight. It was Hawaii, but with a city full of action and life. The restaurant scene was just starting to explode in Honolulu, local artisans were popping up all over the place, organic farming was becoming more prevalent. I could see that this was going to be the next major food city. I hopped on a phone call with Spencer during that trip and basically told him that we would be moving there. I visited one more time a year later with Spencer to seal the deal.

Sitting out on our balcony that cool night in San Francisco we decided it was time. Were we waiting until we retired? What if retirement never happened for us? What exactly were we waiting for? My argument was there is no better time than the present to be somewhere that truly makes you happy. Lucky for me Spencer did not take much convincing.

We made a plan a couple months after our decision and a year later here we are scheduling a moving company to ship our belongings to Honolulu.

I have never been so happy in my life. I look forward to each new day and am grateful I get to move to paradise with the man I love.

Finding Mindfulness In Your Yoga Practice To Prevent Injuries

Mindfulness with Justine Duran

Mindfulness with Justine Duran

Mindfulness is a practice everyone is talking about these days. To put it in simple terms it is the act of being present and it can spill over into your whole life if you start to practice it throughout your day. Eating, talking with a friend, driving and exercising are all experiences that can be enhanced by mindfulness.

Yoga has always been an activity that touts the benefits of mindfulness. But being mindful in yoga doesn’t just have to do with the fact that it increases your enjoyment of it. Being mindful in yoga also prevents injuries.

This week I sat down with one of my yoga teachers and good friend, Justine Duran. We discussed something I don’t believe is talked about enough in mainstream yoga, which is how to have an injury free practice.

Justine’s story

Justine started her life as a yogi when she was 20 years old. After battling drug and alcohol addiction in her teens she went through a year of heavy detoxing and found yoga.

She found the benefits in her practice immediately. She started sleeping better, feeling like herself again and most importantly was becoming more present.

Yoga made such an impact on her in fact that she signed up for her teacher training only two weeks into practicing.

The “aha” moment went something like this – She was in a class one day being led by a teacher she hated. The teacher was going on and on about the principals of yoga and Justine was thinking shut up and get to the next pose already.

As the teacher came over to adjust Justine in pigeon pose he said something profound that finally resonated with her. It triggered something in her brain and she began to sob realizing that she had been resisting his words up until that point. What the teacher was saying actually made sense. She had hated him because she didn’t want to hear what was most likely true, that she was being driven by her ego and not her heart.

As she squirmed out of denial she realized that this work spoke to her and she wanted to learn more. Not only that but she realized in that moment what she wanted to do with her life.

She wanted to connect with people on a deeper level. Like this teacher had just done with her.

So, like anyone who has just discovered their passion Justine jumped in head first. She took the teacher training in New York and then continued down a path of practicing every day.

She moved to Arizona where she fell into a routine of what she calls the 8’s. Every single day she would run, practice yoga and study yoga for 8 hours, work 8 hours and then sleep 8 hours, making her life an ongoing infinity loop.

Her body throbbed constantly, but her head was very clear.

Justine moved around a lot. New York, to Tucson, to Los Angelos, to Portland, to San Francisco often back tracking and doing the same city twice.

Once she landed in San Francisco she found a yoga teacher in the Richmond district that taught Ashtanga. She was going religiously six days a week. She was very flexible, focused and fearless powering through arm balances, deep stretches and handstands like they were no big deal.

And then she got injured.

She had gone from zero to sixty and back down to zero in about 7 years. She couldn’t practice yoga basically at all. All she could do was teach. Depression set in and Justine was now faced with having to re-examine her lifestyle. She was angry. She had worked so hard at her practice and on her body and now she could barely move.

What could have caused this injury she wondered?

Rehabilitation started with the discovery of a new float spa called Reboot, which offered water filled pods for floating in. The buoyant salt water relaxed her body and offered an ideal space for meditation. It was while “floating” that she started to reflect on her injury and wonder, what was she practicing so hard for?

Living and teaching yoga in San Francisco made her feel the need to have a strong social media presence. She had been flooding her instagram and Facebook feeds with yoga poses that the general public could only dream of getting into.

Was she practicing really hard just so she could post these images of herself she thought?

Even after the injury happened she was still posting these photos. Justine said, ” I would lay there on pain pills posting photos of myself doing yoga basically “fooling” everyone that, that was my current life”.

She started to resent yoga, for what people thought it should be and what she thought they expected from her. She felt the pressure of having to teach these strong powerful classes when her body wasn’t even strong enough.

It made her realize, most people’s bodies are not built to do all of these advanced poses. But people want them anyway and end up forcing themselves into them.

It was an internal battle for her. Does she give people what they want potentially facilitating a room full of injured students or does she learn from her own experience, slow her class way down and teach students what their bodies need logically?

She realized what she had been doing up until this point was fueling people’s (and her own) ego instead of fueling their consciousness.

As one of Justine’s students I witnessed the change in her classes. There was a shift all of the sudden. We hadn’t practiced handstands in weeks.

How to have an injury free yoga practice

There are four things Justine emphasizes now in her classes to promote an injury free practice..

Breath, alignment, strength and consistency.


She explains that a slow, deep and steady breath throughout your entire practice is crucial. “Breathing deep in a posture gets oxygen to travel throughout your entire body. It frees blockages and eliminates stress that has become manifested in certain parts of the body, like tightness in the shoulders, for example.

The breath should be paced and calculated, connecting with each movement in a mindful way. You are not moving on to the next posture because the teacher is cueing you to, you are doing it because your breath is telling you it is time to move forward. The teacher is just a guide, your breath dictates where and when you go”, she says.

For me, setting an intention for mindfulness at the beginning of my practice helps me focus on this. When I get distracted, which is inevitable, I gently bring my attention back to my breath.

Justine helps in this department too. She gives cues for breath work throughout the class. This has become a quality I have now come to look for in a teacher’s style.


Justine says, “alignment is so important, I don’t see the purpose of getting past downward facing dog if you can’t even do that properly. You should be thinking about every posture you do very carefully before moving on to the next.

It’s not aerobics even if it may feel like it sometimes. If you know how to use your body and understand the breath and how to engage your bandhas you can create so much warmth in your body that you can be completely drenched in sweat and just be standing in one place. People don’t realize that. They think they need a faster more physical practice to reap the benefits of yoga.

Basically they are just trying to get a work out and are missing the whole point of what yoga really is. If you want cardio, go get cardio, and use yoga for what it is meant for.”

Practicing in front of a mirror can help you with alignment. Look at yourself in the posture and pick it apart. Make sure bones are stacking properly and that you aren’t hyperextending. The more you do the posture that way the more you will build muscle memory around it and it will eventually become second nature.


Flexibility without strength can cause injuries.

Justine says it is best to always keep a slight bend of the knees, especially in forward folds.

Justine urges, “just because you are flexible and can stretch deep doesn’t mean you should. It’s almost better if you are a bit tight because it forces you to come into postures with restriction. When you are flexible and don’t have adequate muscle support you can end up going too far. You can build towards flexibility you can not undo hyper flexibility and hyper mobility.

People tend to see other students in class going deep into certain postures and they think that’s how that posture should look for them, so they end up pushing themselves into it.

Being hyper flexible myself is what led me to getting my back injury. I had flexibility but not enough strength so it left my joints vulnerable. People with very flexible spines and not enough glutes muscle often end up injuring their backs. They end up jamming their discs in back bends. Squats are a great way to build up your glutes muscles.”

I would also add to Justine’s point that every pose should be active even if it’s a seemingly passive pose. Engaging your muscles protects your joints and helps to prevent injuries.


Justine recommends to, “either be consistent or don’t. Don’t go once every other month and think you can just pick up where you left off. It doesn’t work that way. Each practice builds upon the next, every day is different, you don’t really know what your body is capable of unless you practice on a regular basis. Repetition is important. If you don’t practice often things are too random and the body loses muscle memory.”

A sustainable healthy yoga practice

I asked Justine what she felt a healthy yoga practice looked like. She said. “you can’t go wrong if you stick with the basics. When I started getting back into my practice after healing my back injury I started by doing just five sun salutation surya namaskar A’s and a five minute meditation each day.

After about a month of that I added in five surya namaskar B’s. Even though my body knew what came next I didn’t push myself. I stopped there because I knew that if I started to push again I would just re-injur myself.

Sticking with the foundation of doing five surya namaskar A’s and five sure namaskar B’s is really all you need. The rest is glitz and glamour.

If you did this short practice everyday five days a week you would know so much about your practice.

You would see patterns like which foot you always step back with first or which way you cross your legs. Knowing this is important because then you can mindfully change it up next time in order to balance yourself out.

Since you only have a goal each day of completing these basic sun salutations you will be more apt to try and do them perfectly instead of rushing through them to get to the other postures.

Pace yourself and focus on each movement with mindfulness. Once you have mastered sun salutations you can move on and start doing other poses to the best of your ability. You will always learn something from each sun salutation.”

Realizing and accepting that Justine no longer has to push herself has been liberating, she admits.

She is now back practicing Ashtanga yoga but only does about 40% of the poses that she used to hop right into. She goes three times a week and just practices meditation on the other days. She knows what her body used to be and what it is now and she accepts it.

On the subject of yoga and longevity. I asked, “how do you get to be that 80 year old lady in the class who is still practicing yoga every week?” She said, “that woman knows how to breathe fully and she doesn’t have 900 poses in her practice. Maybe she has 10, that’s the key to longevity.”

Justine’s yoga philosophy

Justine begs of her students to, “be honest with yourself, try not to be driven by the things you see and what others can do. Observe and learn how to know yourself. It’s not about knowing someone else’s body and trying to match yours with theirs. Drop your ego.”

She ended our interview joking, “it’s so simple! I can’t wait until yoga is not “cool” anymore.”

How to do Surya Namaskar A from TheHealthyLocavore on Vimeo.

Justine Duran
Justine Duran

Justine Duran dedicates her life to her yoga practice, friendships and the attempt of life balancing. She believes in an independent home practice and consistency, and with that the ability to find true observation of the self. She is currently studying to be an alcohol and substance abuse counselor with a goal to eventually own a retreat center for suffering recovering addicts. She currently teaches vinyasa yoga at both OMpower in San Francisco and in private one on one sessions. You can follow her at yikes yoga on instagram







Three Reasons You Can’t Live Without Mobility Drills

mobility drills

Want to know the first thing I do in the morning when I wake up? I do a short series of something called mobility drills. Every morning.

mobility drills
Middle toe pulls

To help me explain why I make these a part of my daily routine I enlisted Jae Yee, founder of J bodyworks in San Francisco, who is an expert on mobility drills.

I had Jae first start off by defining what mobility is. He explained that mobility is your body’s ability to control movement through all ranges of motion with strength and without restriction.

The purpose of Mobility drills are to target your joints using movement which opens them up and sends messages to the brain that the body is ready to work. These drills are important because they can prevent injuries, relieve pain caused by injuries and promote having that full range of motion in the body. Doing them daily ensures that you are always keeping these pathways open and moving your body at optimal levels.

For examples of what these drills look like  scroll down to the bottom of the page for a list of “how to” videos.

What is the difference between mobility and flexibility? Jae breaks it down like this…

Flexibility is the ability to bend easily which stretches soft muscular tissue in the process. If you are not strong in addition to being flexible it means you are loose. Mobility means your strength matches your flexibility which means you are stable.

Being flexible and loose can cause injuries because you are unable to control and support your joints.

For example, lets say I am so flexible I can do the splits with no effort. If I am passively doing this stretch without contracting my muscles I am causing not only the muscle to stretch but the tendons and ligaments too, which can make them loose and not able to keep the joints in my lower body secure and in place. The body then reinforces the joints by having your muscles tighten up or spasm to hold stability, which then causes pain.

Basically you want to have a good balance when it comes to flexibility. You don’t want to be tight but you don’t want to be too loose either. You want to have just as much strength as you do flexibility. You want mobility.

And how do we improve mobility? We do mobility drills.

Three Reasons You Can’t Live Without Mobility Drills

  1. They relieve stress and pain in the body. Jae explained to me that the way mobility drills work is that they stimulate your nerve endings. Those nerve endings then send a message to your brain telling it that those areas of your body are ok. Since the signal from the stimulated nerve endings travel way faster to your brain than your pain signals do the mobility drill action overrides the pain sensation. This brain-body connection is what  brings down stress levels in the brain which then decrease pain in the body.
  2. They prepare you for an injury free work out. Every time you do mobility drills you are “turning everything in your body back on” which gets it primed and ready for a good work out. By comparison stretching does the opposite by making the nerve endings in your body relax telling them they are ready for rest. To prevent injuries your best bet is to begin a work out with mobility drills and end it with stretching.
  3. You can activate mobility in your entire body easily in just minutes a day. Mobility drills only take a few minutes to do and you don’t have to be in great shape to do  them. In fact the hardest part about them is just remembering to do them. That’s why I always do mine right when I wake up every morning before I get busy doing other things. Another good trigger to help you remember is to do them right before any kind of workout. Even if its just going for a walk.

Fun Fact – Every part of the body has a direct correlation to another part of the body. Examples are: the pelvis is correlated to the neck, the mid back to the lower back, the shoulders to the hips, the elbows to the knees, the wrists to the ankles and the fingers to the toes. Since these body parts are all connected when you are doing a drill related to one of them you are also benefiting the other at the same time.

How often should I do them? If you are working through an injury Jae recommends doing these several times a day (like 5 reps of each drill, 5 times a day) for about 6 weeks to see results. If you are not injured and you are just trying to maintain healthy mobility shoot for 3 reps of each drill 1-2 times a day. As you get older you should increase this number.

Mobility drills to do  everyday (“how to” videos):

Lumbar circles

Closed chain knee circles

Hip pendulums

Closed chain hip circles

Ankle circles

Thoracic A/P glides

Top elbow circles

Front and side shoulder figure 8s

Middle toe pulls

Inside ankle tilts

So, what do you say? Do you want more mobility and less injuries? Will you start making these a part of your morning routine or pre-work out in order to make that happen? I would love to hear your thoughts below in the comments section.


Jae Yee, Founder Jbodyworks

Jae has been in the health and wellness industry since 2003. As a Hendrickson Method therapist, he specializes in muscular dysfunctions and soft tissue injuries. His study of the human body started at age 10 where he practiced and studied the philosophies of movement and energy through Chinese martial arts and Tai-Chi. Jae holds over 200 hours of study in combined Eastern and Western modalities of bodywork, is a Nationally-Certified Personal Trainer, Corrective Exercise Specialist, and a Performance Enhancement Specialist with Z-Health, a neuro-science based performance system.

After having the honor and privilege of being on staff for 6 years with Dr. Tom Hendrickson at the Hendrickson Clinic, Jae is now a Master Trainer for Z-Health and has a movement therapy studio located in the SOMA area of San Francisco, where he trains and develops a team of coaches dedicated to having : “EVERY BODY WORK”.

Contact Jae: jae@jbodyworks.com


“Work” and “Movement” are the heart of J Bodyworks. We believe that  Every Body Works better with improved movement. For us, movement and work within “fitness” are not isolated to just your muscles. Instead, our approach to fitness is holistic, focusing your work on three key zones of the body:

Spirit: The movement of your Brain

Science: The movement of your Being

Strength: The movement of your Body

That’s our Key Three.

Consider this: Every body is in contact motion within their Brain, Being, and Body. Therefore, we believe better movement and real results comes from harnessing the separate motions in all three regions in the right direction for each individual. By correctly directing the motion for each of these harmonious systems – how you think (your Brain), the flow of your nervous system (your Being), and your overall physical fitness (your Body) – we can begin to build a cooperative foundation for real change.

Move your Brain, Move your Being, Move your Body. 

Visit J Bodyworks

How to Build a Solid Meditation Practice


Meditation and practicing mindfulness are becoming as popular as wearing yoga pants these days. What is it, about meditation, that’s making everyone from teachers to CEOs swear by it?

I recently sat down with Jerrica Fritzley, a meditation teacher and fellow yogi. She and I talked at length about the nuts and bolts of meditation and how important it has been in her life.

In her younger years Jerrica suffered from depression. Not wanting to go on anti-depressants she turned to meditation.

She started taking meditation classes from a woman who taught, not only to heal others, but to heal herself as well. Jerrica’s teacher has Lyme disease.

Jerrica discovered through meditation that she tends to be so empathetic towards others that it gets in the way of her following her own intentions.  She noticed that she was making decisions based on what others believed instead of on her own beliefs.

Meditating started to instantly make her feel better. She started to see herself making her own decisions and taking control of her life. She said “everything around me started to seem lighter, like meditation brought the light out of my body and showed it not only to the world but to myself”.

Jerrica explained that this is her form of therapy and that meditation enables her to reset and balance her brain if she feels bombarded by other people’s energy.

She now teaches meditation to children sharing the lessons it has taught her with them.

Here are some of Jerrica’s tips to building a solid meditation practice:

  1. Start a mindfulness practice first. Becoming more present with your surroundings and your thoughts encourages awareness which sets the stage for a successful meditation practice.
  2. Pinpoint things to focus on. Whether it be following your breath, counting to ten or scanning the body your focus will lead the way to a quiet mind.
  3. Listen to your body and modify to fit your comfort level. Contrary to popular belief you do not need to sit cross legged on the floor with your hands on your knees sitting up strait. Which ever position allows you to relax and be comfortable is the best position to be in for meditation. It can be anything from sitting in a chair to lying down. One of Jerrica’s favorite ways to meditate is in child’s pose.
  4. It’s OK to let your mind wander. Look at your thoughts like you are watching mindless TV. View them, acknowledge them and then let them go. Try not to have any emotional attachment to them. Go back to the breath.
  5. Meditate anywhere, anytime. Being unconventional with your practice will not only enable you to do it more often but will make it so it becomes a part of your life and mindset. Meditation can occur when taking a walk, fishing or doing a mindless task at work. You can also use it to escape anytime you feel like someone has taken your energy. Jerrica suggests ducking into a bathroom stall or empty room at work and taking five minutes to yourself to breathe and recalibrate.
  6. Be patient with yourself. Your practice doesn’t have to be perfect (that’s why they call it a practice). Your awareness will grow over time and it will become easier.
  7. Try out an app, a class or a guided meditation. There are many ways to practice meditation these days. If your schedule is too busy to go to a class downloading an app like Headspace is a great option. There are also many guided meditations online to help you. These can be great motivational tools if you are just starting out.

I persoanlly downloaded the Headspace App after reading about it in a magazine and hearing a friend rave about it (she uses it when she can’t fall asleep). After only a couple of days I have gotten myself on more of a routine and I look forward to sitting down to ten minutes of meditation almost daily now. I am confidant that over time my practice will grow by how quickly I was able to implement it in the first place.

Where do you have five to ten minutes in your day to quiet your mind? What do you think the benefits would be?

If you already have a meditation practice share your tips in the comments section we would love to hear them.

Jerrica Fritzley
Jerrica Fritzley
After 4 years of University in Switzerland, where she received a BA in Hospitality and Hotel Management, Jerrica is back in the Bay Area for good. When her health took a turn for the worse, Jerrica dedicated herself to learning alternative healing methods that produced amazing results. She now looks to combine her enthusiasm and dedication towards alternative healing methods with her love of hospitality, events, and community to help others with their healing journey.
Follow her journey on instagram @ease_and_grace

It’s OK To Sleep

When did we start thinking that it’s uncool or lazy to rest and get a full nights sleep? I think the term “I’ll sleep when I’m dead” frankly, sucks.

Whenever I am under a large amount of stress or partying hard on vacation I get sick. And I usually stay sick because of one reason, I don’t have time to rest.

I can drink all the green tea with lemon, take all the Chinese herbs and vitamin C but if I don’t get enough rest my body refuses to get better. And why is that? Because getting good sleep is one of the MOST important things for your health.

Why getting 7-8 hours of sleep every night matters. You can exercise everyday and eat clean until you are blue in the face but if you aren’t getting enough good sleep you’re health is never going to be optimal.

Our circadian rhythm plays an essential role to our health. These rhythms, driven by our internal body clock, are the way our body reacts to light and dark (or day and night). They are on a 24 hour cycle and are completely thrown off when out of synch with environmental cues.

Simply put when you don’t have a healthy sleep routine it throws your circadian rhythm off and can impair your health and well-being.

So, how can it impair your health?

There are many things that are affected by having an irregular circadian rhythm…

  • Hormone release – Disrupting hormones like insulin, cortisol, leptin and ghrelin makes it harder to sleep at night, throws off your appetite making it harder to tell when you are full,  messes with your blood sugar,  and inhibits the ability to regenerate new cell tissue.
  • Body temperature  
  • Energy level  
  • Your immune system – Lack of time to repair and rebuild cell tissues inhibits your body’s ability to heal.
  • The speed in which you age – If your cell tissues are not regenerating than you are aging at a faster rate.
  • Metabolism – Not getting consistant good sleep has been linked to weight gain and not being able to lose weight.

Getting on a normal sleep routine can be challenging but ultimately can be pretty easy to maintain. It all boils down to habits. Do you have good ones or bad ones when it comes to bedtime?

10 tips to getting a good nights sleep:

  1. Don’t eat 2-3 hours before bedtime. Your body needs to be resting not digesting when it hits the bed.
  2. Remove all electronics from the bedroom. Yes that means the T..V and yes that especially means your joined at the hip cell phone.
  3. Take a warm epsom salt bath before going to bed. This will put your body in a deep state of relaxation primed for a good nights sleep.
  4. Meditate. Meditation will slow your mind down and get you breathing deeper, both essential to getting to sleep faster.
  5. Avoid caffeine after noon. It takes a very long time to rid the body of caffeine. Around lunchtime start thinking of ways to gradually start winding the body back down instead of amping it back up again.
  6. Exercise regularly. Having a daily physical activity of at least 30 minutes can help balance your circadian rhythm getting your body on a better sleep routine.
  7. Have the bedroom at the perfect temperature. Being too hot or too cold has been linked to poor sleep regulation.
  8. Avoid refined sugar and carbs at dinner time. These can spike blood sugar putting your hormones into overdrive making it harder for you to fall asleep and harder for your cell tissues to rest and regenerate while sleeping.
  9. Dim the lights in the evening. Bright lights tell the body it’s daytime and to stay awake. By turning down the lights as the sun sets your body starts to make more melatonin which will make you sleepy.
  10. Get on a sleep schedule, even on weekends. Consistency helps the body to know when to automatically shut down every night. If you are going to bed and waking up at different times everyday the body gets confused and it can be harder to fall asleep at your desired time.

What can you do to get better sleep? What are you doing already that works? If you have a fool proof plan I would love to hear it in the comments section below.

Clean, Natural and Healthy Meals From Your Kitchen

Notice in the title of this article I said your kitchen. Eating clean and healthy is not hard to do but you have to know what is in your food in order to do so. Even the seemingly healthy restaurants may sneak something in on you that you wouldn’t normally eat. The only way to really know what you are eating is to prepare it yourself.

The first step you should take toward better health is to eliminate the processed, pre-packaged and fast foods from your diet. The second step should be to learn to recognize and prepare clean, natural and healthy foods for yourself and your family.

Choosing to eat “clean” and healthy meals is not so much about restricting what you eat, but rather about making better choices and eating better quality foods. Starting with more natural foods containing natural ingredients and eliminating chemicals and additives. The fresher the foods, the better.

Simplify your foods and meals. Choose almost any package in the grocery store and take a look at the long list of ingredients, most are unrecognizable, and many are made in a laboratory. Clean foods have very few ingredients with familiar names. If you can’t pronounce it or have know idea what the ingredient is you probably don’t want to eat it. The simplest clean foods are in fact known as “single ingredient” foods like a banana, a carrot, quinoa or a chicken breast. These are the types of foods to incorporate into your clean eating recipes.

Eliminate refined sugar. Adding refined sugar to your food means consuming empty calories. Alternative sweeteners like stevia, honey and maple syrup are more natural, but use them sparingly as they too will feed your sugar addiction. In the end, sugar is sugar not matter if it has health benefits, like in the case of honey, or not.

Choose local and organic foods. When choosing ingredients for your healthy home cooked meals, shop your local Farmer’s Market and choose organic products when possible. These foods are more nutritious and don’t contain any pesticides, hormones and chemicals.

Cooking your own meals. Stop buying meals or entrees in a box, learn to cook meals from scratch. It is not no as hard as it sounds. Whole foods need little preparation other than chopping and sautéing to make simple yet satisfying, delicious meals you and your family will love.

Planning and preparing clean meals in the kitchen. Start with combining simple and delicious single ingredient foods as meals.

For breakfast try two eggs with onions and peppers served with sliced avocado and tomato. Or, plain Greek yogurt with ½ cup of home-made granola and fresh berries.

Lunch could include a spinach salad with apple cider vinegar and extra-virgin olive oil dressing, walnuts, goat cheese and any vegetables you prefer.

A sample dinner might be a brown rice bowl with roasted chicken breast and vegetables with a squeeze of lime and some sesame seeds.

Notice in these examples, the list of foods is also the list of ingredients.

Your kitchen doesn’t have to be the room of the house you dread being in. Keeping things simple and enjoyable will make cooking seem less like a chore and more like a routine that makes you feel and look great.

What are your easy go-to recipes for a healthy meal?

The Healing Powers of Salt

Sea salt

Sea salt

Have you ever had a salt-water fish tank? If you have you know that as the water evaporates in the tank the salinity level increases requiring you to add more fresh water to maintain the correct salt to water ratio for the fish to thrive in.

Our bodies, like the salt-water tank, also require a certain salt to water ratio. Except that when we sweat and lose water in our “tank” the salt in our body seeps out our pours with it. Therefore, we must not only replenish water in our “tanks” but the salt too.

The Balance of salt and water in the body is crucial.

Do you wonder why sports drinks contain electrolytes? Electrolytes are essentially salts. When you work out or play sports you sweat. Electrolytes are placed in sports drinks to quickly replenish your body with salt and water. It is important to replenish with both salt and water to maintain proper balance and to stay hydrated.

Ever notice that you get a little swollen when you are dehydrated? Your body has too much salt and not enough water. You need to add water to balance your salinity.

Have you ever had athletes foot? Salt water not only balances the insides of your body but the outside too. Salt alkalizes the body. If you have a foot fungus it means that the PH level of your skin in that area is off. In other words your skin is too acidic and not enough alkaline. Soaking the foot in salt-water alkalizes the foot and brings the PH level of your skin back to the proper level.

What about muscle cramps or stiffness? This usually means you don’t have enough salt in your body. Time to re-balance. Taking a soak in an Epsom salt bath is a great way to do this.

If you aren’t sure if you need to replenish salt in your body don’t worry it is still safe to consume. Your body will take in the amount of salt it needs and eliminate the rest as long as you drink enough water.

Salts I recommend for food

Not all salts are created equal. Salts that have been processed have been stripped of many of their trace minerals and can often contain chemicals and additives. Eating processed foods high in sodium will not give you the same nutrional benefits that seasoning your food moderately with natural, pure salts will.

Here are the salts I suggest you use for seasoning your food with for nutritional benefit. They each contain all 82 trace minerals needed to adequately balance the body and are harvested naturally making them unprocessed and pure.

Celtic Sea Salt

This salt is naturally harvested in Brittany, France near the Celtic Sea,. The clay found in the salt fields where this salt is harvested ionizes the minerals in the salt and is what creates its grey color. Because of the clay this salt will appear damp.

Himalayan Salt

Mined by hand in and around Kewra, Pakistan in the Himalayas. There are several different mines supplying this prized salt, some have higher standards than others. It is naturally pink in color.

Red Hawaiian Alaea Salt

Hawaii’s Alaea volcanic clay is what makes this salt a deep red color and gives it an have amazing flavor. Because of the clay this salt will appear damp.

Salts I recommend for skin

Adding a couple cups of salt to a hot bath relaxes, restores and heals the body.

Himalayan Salt

This salt works great added to baths to balance the PH of your skin, detoxify and to relax muscles and joints.

Epsom salt

Otherwise known as Magnesium sulfate, this salt can be used both externally (in hot baths) or orally (as a form of laxative). This salt is known to relax sore muscles and heal achy joints, minor cuts and skin funguses when used in a hot bath.

Salts I recommend for drinking

Celtic grey salt

Add a pinch of this salt to a large glass of lukewarm water to drink every morning. This will replenish minerals, hydrate you and balance the PH level in your mouth and body.

Coconut water

A great alternative to sugary sports drinks. Coconut water is naturally high in electrolytes making it a perfect drink for replacing the body’s fluids and minerals lost after a good work out. If you have access to young green coconuts and are handy with a cleaver you’re stoked. If you are into convenience look for unpasteurized, unflavored coconut water that contains no preservatives. For the store bought stuff Harmless Harvest, Invo, Blue Monkey, Zico, Amy & Brian All Natural Coconut Juice and Zola are all great brands.

Natural Salt Health Bennies:

  • Regulates blood pressure – Helps raise low blood pressure and lower high blood pressure if consumed with plenty of water.
  • Clears mucus – Relieves congestion.
  • Balances blood sugars – Good for people with diabetes.
  • Maintains a healthy PH balance in the body – Both inside and out. The alkalinity of the salt balances excess acidity in the body to restore a proper PH balance.
  • Good for the immune system – Promotes a higher resistance to illness and infections and helps heal the body quicker after an injury.
  • Promotes good sleep – Creates a calming effect on the nervous system.
  • Prevents muscle cramps – Not enough salt in the body can cause cramps. Replenish minerals needed by consuming salt with plenty of water.
  • Treats joint pain and stiffness and sore muscles – Relaxes and restores minerals to problem areas.
  • Combats fatigue – Restoring sodium and trace minerals back into the body when deprived can increase energy in our cells.
  • Keeps brain cells healthy – Contributes tho their ability to communicate clearly and process information efficiently.

So, does salt heal everything? Maybe not, but it sure can ease a lot of common ailments and is an important element for maintaining balance in the body. Natural salt can be a great tool as long as you remember these key points: use naturally harvested pure salts, consume in moderation and consume with plenty of water. Whether it be in a bathtub for soaking, in a glass for drinking or to be drunken throughout the day to balance the salt in your meals plenty of water is always needed to balance the salt “in your tank”.

What do you think? Do you believe salt promotes healing or do you think it is bad for your health and contributes to problems like high blood pressure? I would love to hear your opinion in the comments section.

Local Spotlight – Taos and Santa Fe

I’m sitting in what’s probably the tiniest airport in America. I’m one of five people here. The TSA checkpoint doesn’t even open until my plane arrives. The power just went out and I have to laugh because even with power back on wifi is, I’m guessing, not an option. No airport bar, no food, two rental car agencies, two airlines, one terminal. This is Santa Fe.

I have just spent five unforgettable days in New Mexico. To call this place “the land of enchantment” is an understatement. The history of the native American Indians, the adobe architecture and the endless works of art unique to this area are both humbling and powerful.

When planning my trip here I knew exactly who I wanted to take with me on my journey. My Mom. It took one phone call, no convincing and a couple months later we were landing here in this tiny airport.

This trip offered so many nutrients in these four areas of health – self-care, spirituality, local food and relationships. I was nurtured both physically and emotionally and will be reaping the benefits for years to come.


Our trip started by driving an hour north. Miles of uninhabited desert dotted with shrubby green bushes as far as you could see, casinos after casinos, the run down town of Espanola, plateaus, arroyos and finally we drop down into the town of Taos surrounded by desert, lined with mountains, dark grey clouds in the distance.

We arrived at El Monte Sagrado Resort just in time for dinner where I had my first plate of New Mexican green chile enchiladas and Mom had her first experience of eating elk.

El Monte Sagrado
El Monte Sagradon

Self Care. The following day I had one of the most extraordinary spa experiences of my life at The Living Spa in the resort. It started with using their steam room, sauna and taking a hot bath in a Japanese cedar tub.

Then I went in for my treatment which started with body brushing followed by an application of clay enriched with sage, cedar and juniper essential oils to my entire body. I was then tightly wrapped  to promote

The Living Spa
The Living Spa

sweating allowing the clay to pull out and trap toxins. While I was wrapped the massage therapist placed Staurolite crystals indigenous to Taos all along my chakras, applied reflexology to my feet and treated my face with exfoliation and the same clay mask. I was then instructed to shower and return for a thirty minute full body massage. The session was complete with a glass of cold coconut water. I felt f-ing amazing.


Local Food. Taos has a quaint downtown filled with shopping aimed to tourists. We had a lovely lunch at Lambert’s of hummus, tabouli, pita, feta, olives, grilled local trout and vegetables.

For dinner in the evening we enjoyed regional, organic fare at The Love Apple. The lamb albondigas, red chile tamale and blue corn cake baked and served in cast iron were smoky, rich and provided some serious aromatherapy.

Spirituality. The next day we explored the Taos Art Museum at The Fechin House, the Taos Pueblo, the Rio Grande Gorge and visited the Earthship community – a completely off the grid community of homes built from recycled materials, dirt and adobe.

Taos Pueblo
Taos Pueblo
Rio Grande Gorge
Rio Grande Gorge
The Earthship Community
The Earthship Community

Local Food. We also visited two farmers markets where we found organic cherries, yams, garlic, apricots, squash, eggs and greens. What I also noticed is everywhere we went herbs such as Echinacea, lavender and sage grew wild.

Local New Mexican chile powder and piñon
Local New Mexican chile powder and piñon
Local yams
Local yams
Red Willow Farm
Red Willow Farm
Local Garlic Scapes
Local garlic scapes
Wild Lavender
Wild Lavender
Wild Echinacea
Wild Echinacea
Desert Sage
Desert Sage

Self-care. Before heading down to Santa Fe we decided to indulge in a little hydrotherapy at the sacred Ojo Caliente Mineral Springs. Ojo Caliente is unique in that it is the only hot springs in the world that offers four different types of mineral waters – lithia, soda, arsenic and iron. Each pool offers different therapeutic properties at different temperatures. Lithia offers relief from depression, soda relieves digestive issues, iron supports the immune system and blood and arsenic relieves arthritis, is good for digestion and heals skin conditions. They are all good for toning the skin and detoxing. There is also a mud bath which is made of clay. The idea is you slather yourself with mud and then lay out in the sun to let it harden on your skin which to extracts and traps toxins from your pores.

Santa Fe

New Mexican Lamb at Geronimo's
New Mexican Lamb at Geronimo

Local Food. We hit the ground running with a fine dining experience at Geronimo restaurant. House made sourdough and flatbread dusted with spices and sesame, seared foie gras with local cherries and roasted strawberries, Asian pear salad with blue cheese toast, arugula, endive and cashews, New Mexico “four corners” rack of lamb and Durham Ranch roasted chicken. We even went all out for dessert with banana cream pie accompanied by cinnamon chocolate ice-cream, a feather light orange “creamcicle” reminiscent of tres leches cake with lemongrass ice-cream and espresso and tea with star anise cookies. Wines too were fantastic. As was the service.

The hotel we stayed in, La Fonda on the Plaza, hosts a live band every night of the week. Music has always been an important part of our lives. A great way to end the night, which we did on both nights of our stay.

Avocado Toast at Pasqual's
Avocado Toast at Cafe Pasqual’s

Local Food. Santa Fe has a ton of shopping, museums, art galleries and restaurants that surround a central plaza. Cafe Pasqual’s was on point for brunch with their more healthy approach to New Mexican fare. House-made whole wheat toast with avocado, poached eggs, house-cured bacon and a seed and spice mixture called dukkah was a stand out. Their more traditional chile relleno and vegetarian tamale with black beans, jicama and cilantro rice were also exceptional.

Georgia O'Keeffe
Hawaiian flowers – Georgia O’Keeffe Museum

Spirituality. We went to the Georgia O’Keefe Museum where I was mesmerized by her iconic artwork and passion for New Mexico.

Self-Care. Off the beaten path we discovered Milagro Herbs. They forage local herbs, make holistic skincare products and herbal medicine. They also have an extensive assortment of medicinal teas, clays and essential oils.

Local Food. Just down the street from there is Kakawa Chocolate. They make ancient recipe chocolate elixers, truffles and ice-cream. Smoky red chile finds its way into all three. Pinon (pine nuts), a commonly used ingredient in this area, were used in delicious caramel chocolate truffles.

Kakawa Chocolate House
Kakawa Chocolate House

Local Food. The Cayote Café is another worthy restaurant just off the plaza. Their tuna poke was fresh and vibrant with the addition of diced watermelon and avocado. I had the salmon with house-made cavatelli, chard and English peas. Mom had a decadent pork osso buco with Israeli cous cous. Marsala-tomato sauce and apple salad.

Santa Fe Municipal Airport
Santa Fe Municipal Airport


On the last day Mom flew home early back to San Diego. I went for a swim at the hotel, sat in Cathedral park and had a delicious Salmon nicoise salad at La Casa Sena. As I drove back to the tiny airport I took in the desert for the last time. The adobe homes, the squatty green bushes, the majestic mountains and the dark clouds, always in the distance, never once over me.

It was monsoon season in New Mexico but it never rained once.

Travel for good health

This trip fed my soul and promoted good health in so many ways. The vast deserts, local Indians and culture offered an amazing spiritual experience. The healing power of mineral baths, clay, massage, essential oils, reflexology and the warm sun re-energized my body. The local organic food nourished me.

Relationships. But the most rewarding aspect of the trip hands down was the quality time I enjoyed spending with my mom laughing, eating, getting pampered, exploring, talking and sharing. Deepening our relationship and connecting with new experiences we had offered the most nutritional benefit of all.

Me and Mom
Me and Mom

Herbal Water

Ever been to a day spa where they handed you a glass of water full of sliced lemon or cucumber? Remember how refreshing that was?

Herbal waters take seconds to make and they can brighten your mood in an instant. You don’t need a recipe, you can use whatever fresh herbs, citrus or fruit you have lying around.

Are you trying to get more glasses of water in everyday but the thought of a plain glass of water bores you? Maybe you are trying to ween yourself of soda or juice? Herbal water is a terrific substitution for that. And besides staying hydrated you get the added bonus of getting nutrients from the herbs.

So here’s what you do…

  • Fill up a pitcher with filtered water.
  • Add a handful of fresh herbs and/or sliced fresh fruit thats in season.
  • Stir.
  • Sip on it throughout the day.
  • If you have leftovers at the end of the day refrigerate it and drink the rest the next day.

Here’s some combos that I enjoy…

  • Mint & lemon
  • Lemon verbena & nectarine
  • Basil & berries
  • Rose petals & lime
  • Mint & pomegranate
  • Basil & melon
  • Rosemary & cherries
  • Fennel fronds & orange
  • Thyme & strawberries
  • Basil & peach

Health bennies:

  • Hydrating
  • Cooling
  • Relaxing
  • Great source of vitamins, minerals & flavonoids
  • Healthy substitute for sugary sodas and juices