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Alchemy – Nutrition & Movement is an online and in person holistic nutrition and movement resource focused on helping people live their best life.

1-831-588-2008

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Are you a planner or do you just wing it? As a ful

Are you a planner or do you just wing it? As a full-time mom juggling everything for the past 20+ years, I know that winging it doesn’t work.
My secret to sneaking in me time? A little bit of planning and learning to let go of the things that don’t matter as much. Here’s how I set up my week to prioritize what really matters—my health, movement, and self-care. Let me know if this helps you!
1️⃣Set Your Intention: Think about how you want to feel this week—energized, calm, balanced? Let that guide your choices and your schedule.
2️⃣Plan Your Meals: Write out meals and snacks for the week. Keep things simple, and don’t be afraid to grab healthy takeout if it means you can squeeze in that yoga class or walk. Planning ahead gives you freedom!
3️⃣Block Your Movement: Schedule time for movement, any movement counts. Make it a non-negotiable part of your day, just like a meeting. And remember, workout gear in your car or at few dumbbells at home means you’re always ready!
5️⃣Prioritize Self-Care: Even if it’s just 10 minutes of breathwork or a walk, carve out time for yourself each day. This is your daily medicine. Don’t skip it!
5️⃣Plan Your Day the Night Before: Before bed, take a few minutes to set yourself up for the next day—lay out your workout clothes, pack your lunch, and fill your water bottle. Starting the day with a plan makes all the difference.
6️⃣Let Go of the Unnecessary: The laundry doesn’t have to be done tonight, the dishes can wait until tomorrow, and you don’t have to do it all. Delegate if you share household responsibilities or consider what if anything you can outsource! Be selfish for once. ❤️ There will always be trade-offs, but prioritizing you is essential. Your health and wellness come first—everything else can wait.
Remember, a little planning goes a long way in helping you show up as your best self. Want help creating a routine that fits your life? DM me for a free 30-minute wellness strategy call, and let’s get you thriving!
#SundaySetup #PlanForSuccess #HealthyHabits #SelfCareMatters #MakeTimeForYou #mealplans #weeklyplanner #mentalhealth #selfcaresunday #selfcaretip #stressreduction

If you are reading this, you are officially part o

If you are reading this, you are officially part of the Self Love Club.
This club has been around for a while, and you’ve been a member longer than you might realize. I’m just here to remind you—in case you forgot. The best part? It’s an all-inclusive club, where the more people, the better! Your mission, should you choose to accept it, is to find little ways to love yourself a bit more each day, and encourage those around you to do the same.
Because here’s the truth: life can be hard, stressful, and disappointing. You might give so much of yourself and feel like you’re not getting much back. Maybe you feel stuck in patterns or situations that you’re ready to move on from but don’t know how.
That’s where the Self Love Club comes in. As a member, you’re reminded that the answer always comes back to love—starting with yourself. The best way to show yourself love is through self-care.
As Lalah Delia said, “Self-care is how you take your power back.” When you care for yourself, you reclaim your energy, peace, and vitality.
Here are a few ways to love yourself better today (and every day):
❤️Start each morning by asking: “What do I need to do to fill my cup? How does my heart feel? What needs more love?”
❤️Ask: “Who in my life that I love could use a reminder that I love them too?”
❤️Tune in to your energy: “Where do I want to place my limited and valuable energy today?”
❤️Plan something to look forward to and get it on your calendar.
❤️Review your habits: “Am I nourishing myself or relying on unhealthy ways to check out?”
❤️Be honest: “Do I need support? What does that support look like, and where can I find it?”
❤️Don’t forget the basics—drink your water, start your day with a balanced meal, move for at least 30 minutes (nature is best!), and take some quiet time to recognize what feels good. Let your body sit in that energy for a while.
If you’re ready to commit to loving yourself more today, drop a 💖 in the comments as a promise to yourself!
The more you pour love into yourself, the more love you can give to the world. So take your power back today, and keep showing up for yourself and others with love.
#selflovetips #selfcare #mindbodymedicine

We’ve entered eclipse season with the powerful H

We’ve entered eclipse season with the powerful Harvest Super Full Moon. The current energy is potent, offering a chance to release what no longer serves you. It’s time to stand in the light of this moon and let what’s been hiding in the shadows come forth to be healed and released! This energy magnifies what is possible, helping us shed outdated beliefs, habits, or dreams that hold us back. As we do this, we create space for new possibilities and deeper alignment with the life we desire.
Last night, I gathered with a beautiful group to drop into our felt sense of being and explore what needed to be released so we could live in more alignment with our truth. I’m sharing a bit of our practice below. The seeds you plant now will grow over the next 6 months to 2 years, so be patient with your process.
Transformation: Endings and New Beginnings
 🌕Somatic Exercise:
✨Find a peaceful place to sit. Take deep breaths to fully arrive in your body.
✨Use your breath to scan for tension and release it. Place your hands on your body as needed.
✨Explore sensations in your body. Imagine a place where you feel safe, supported, and secure. How does your body and heart feel in this place?
✨Reflect: What areas of my life need attention? What is no longer serving my highest good? What outdated beliefs, habits, or thoughts need healing?
✨Pick one area to focus on. What thoughts, feelings, or emotions arise? Where do you feel it in your body? Explore the sensations—notice if they have a shape, color, texture, or temperature.
✨Give the sensation a voice: What does this part of me need? What does it want me to know? What would feel nourishing?
✨When ready, gently come out of the exercise and grab your journal.
 
📝 Journal Prompts:
✏️What came up for me? What needs to be released?
✏️What does that part of me need?
✏️What are my next steps for this new cycle?
✏️What will keep me grounded and in alignment with my desires?
The next 6 months are a potent time for transformation. If you are ready to upgrade your life and could use a little support, let’s chat! DM me to book a free 30-minute wellness strategy call and start your journey.
#somatichealing #selfcaretip #nourishyourself

Up to 80% of chronic diseases can be prevented thr

Up to 80% of chronic diseases can be prevented through healthy lifestyle habits like diet and daily movement. Make no mistake—how you live your life has the biggest impact on your health. Don’t wait until you get sick to own your health.
Many doctors won’t start with your diet or lifestyle, and they rarely remind you of the impact your daily actions have. They’re often there to treat symptoms, but real, long-term health? That’s on you. The reality is, keeping people healthy doesn’t make the system money—ever think about that?
It’s time to invest in yourself and take back control of your health. There’s a lot of noise out there, but the basics never fail:
❤️ You are unique. What works for you might not work for someone else—you know your body best.
❤️ Your body thrives on fiber, especially from vegetables and high-fiber fruits. It supports digestion and overall well-being.
❤️ Protein helps build muscle and supports hormone balance—crucial as you age.
❤️ Healthy fats are essential for brain health and cellular function.
❤️ Daily movement, adequate sleep, hydration, fresh air, and sunlight are your health’s best friends.
❤️ Nervous system regulation is key. Managing stress can prevent chronic inflammation and disease—this is the kind of deep healing that keeps you out of the doctor’s office.
Don’t wait until you’re desperate or sick to do this work. And forget the trendy diets and quick fixes. A 6-week program with me will cost less and teach you more than chasing symptoms with your doctor, while ensuring your foundational health is solid and helping you avoid unnecessary medications.
The best part? You’ll not only learn, but you’ll have space to integrate, ask questions, and expedite results—the kind of support most doctors don’t have the time for.
When you’re ready to commit, I’m here to guide you every step of the way. Set up a free 30-minute Wellness Strategy Call where we’ll create a plan that fits your body, your life, and your goals. DM me or click the link in my bio to get started!
#selfcare #investinyourhealth #dietandlifestyle #holistichealth #loveyourbodynow #honoryourbody #nourishyourbody #healthcoach #healingjourneys #mindbodyhelath

Chronic stress and trauma put your nervous system

Chronic stress and trauma put your nervous system in a constant state of defense, leaving you feeling overwhelmed, anxious, or even depressed. Prolonged stress keeps your body in protection mode, always scanning for threats, always on edge. Humans don’t thrive in this state and after a while this state negatively effects your health.
The work for many of us is to consciously give our bodies the opportunity to remember what it feels like to be safe, at ease and content. It’s a feeling in your body not a thought. It’s a state that you have to train your nervous system to recognize and drop into. From this place you live less in defense mode and more in flow.
Somatic healing practices help your body feel safe again. It’s about teaching your body what safety feels like, understanding what situations nourish you, and learning how to tap into a sense of internal calm, even when external stresses remain.
If your body has been in a state of hyper-vigilance for months, years, or even decades, it’s normal to feel exhausted once it starts to relax. Your body has been running on adrenaline and cortisol, and it takes time to recover and adjust to this new feeling of safety. Healing doesn’t happen through force; it happens with gentleness. As your body begins to feel safe again, you need to slow down, honor the process, and allow your nervous system to restore itself. Healing takes time, requiring you to tap into more self-love and patience along the way.
That’s why rest and self-care are so important for so many of us.
If you’re ready to release chronic stress and give your body the rest it deserves, join my monthly somatic healing sessions @pleasurepointyoga or DM me to book a virtual session. Let’s create the space for your healing. ✨
#stressless #selfcare #somatichealing #nervoussystemregulation #nervoussystemhealing #selfloveclub #mindbodyhealth #holistichealth #honoryourbody #youaresafehere #healingjourney

✨ Welcome to the Self-Love Club ✨ Congratulat

✨ Welcome to the Self-Love Club ✨
Congratulations, you’ve been initiated as a member! The first rule of the Self-Love Club? We always talk about the Self-Love Club. 💛 It’s an inclusive space where everyone is welcome.
There are many guiding principles in this club, and all of them are designed to help you make daily decisions from a place of self-love—not fear, shame, unworthiness, or old unhelpful programming.
In this club we support each other to find small ways to fill your cup daily. An easy way to get started is by committing to an oath: through small, doable daily practices, we nourish our hearts and help ourselves show up as our best selves. It’s about finding what we need within, relying less on external things and more on self-care.
Every morning, we start by asking ourselves: What do I need today?
One of my favorite practices is taking just 10 minutes first thing in the morning, before checking my phone. I get quiet, ground my body and energy, connect to my breath, scan my body, and say good morning to all parts of me. I acknowledge what feels good, what needs love, and what will help me show up authentically that day.
Pick your energy before the day picks it for you. ✨
Take a moment now to check in with yourself.
What do you need today? 💫
#selfcaretip #somatichealing #listentoyourheart #healingjourney #selflove #mindbodyhealth #selfloveclub #selflovetips #fillyourcup #getoutside #loveyourlife #findjoy #stressreduction #holisticmentalhealth #healthylifestyle #holistichealing

✨ Rewire & Restore: Somatic Healing for Stress &

✨ Rewire & Restore: Somatic Healing for Stress & Well-being ✨
Join me monthly @pleasurepointyoga for a class focused on helping you get out of your head and drop into your most embodied self. It’s time to reconnect with your body, become its best friend, and listen to the wisdom that lives within you. 🌱
In today’s busy world, finding balance between getting things done and rest is crucial for our health. Many of us live in a constant state of activation and could use a little support to bring your body back into balance. This class is designed to help you decompress and explore your inner landscape in a safe environment, tune into the energy of your body, and build resilience so you can show up as your most vibrant and authentic self.
Each session will help you connect more deeply to how you’re feeling and what needs more support—allowing space for all parts of you to exist. From this place, you can face life’s challenges and appreciate what’s already good with more ease and grace. 💫
Why should you join?
Somatic healing helps you:
❤️ Shift out of "fight or flight" mode and into "vitality and flow"
❤️ Reconnect with your body’s natural wisdom
❤️ Learn practical tools for nervous system regulation
❤️ Feel more grounded, calm, and present
❤️ Build resilience, tap into flow, and handle life’s ups and downs with more ease
This is your time to pause, breathe, and deeply reconnect. Your body holds so much wisdom—let’s give it the space to be heard. Join me for a transformative experience as we explore the healing power of somatic practices.
📅 Next Session: September 17th
📍 Pleasure Point Yoga – 3603 Portola Drive
💲 $22 Drop-In | Passes & memberships apply
Can’t make this session? DM me or set up a free 30-minute wellness strategy call to learn more. Check the link in bio!
#somatichealing #listentoyourbody #listentoyourheart #stressmanagementtips #mindbodyhealth #embodyment #parasympatheticnervoussystem #selfcare #groundingtechniques #selfhealingjourney #selfhealingpower #dailypractices #holistichealthpractitioner #nervoussystemregulation

You know you want to make changes and improve how

You know you want to make changes and improve how you feel in your body and your life, but it’s hard to know where to start. ⁠You research, you think about it, and then you fall back into your current "comfort zone". Sound familiar?
The truth is, taking that first step and committing to something and actually following through is the hardest yet most important and rewarding step. Imagine starting your day with intention, making choices that nourish your body, moving in a way that brings you joy, and finally feeling the energy and vitality you’ve been craving.⁠
It all starts with one small and manageable thing done consistently. Week by week, you add more and more goodness into your life. Soon, it becomes habit – and find the joy in taking good care of YOU, making sure you have everything you need to thrive. ⁠
The things that used to keep you stuck in your discomfort zone? They no longer appeal, because your body finally knows what it’s like to truly thrive – with the sleep you need, the foods that fuel you, the movement that keeps you strong, and the reminder that you are SO worth it. ⁠
Changes are much easier to make with a trusted, compassionate advisor by your side. There are lots of ways to join me in this self love club:
💫 Book a FREE 30-Minute Wellness Strategy Call – Gain clarity and kick-start your wellness journey.
💫 Receive Your Wellness Blueprint – Personalized guidance to help you feel balanced and energized.
💫 Get 1:1 Support in My Programs – Long-term support for lasting, meaningful changes.
💫 Learn Somatic Healing or Practice Yoga With Me – Reconnect with your body, reduce stress, and boost vitality.
💫 Sign up for My Monthly Newsletter – Get tips, recipes, and wellness insights delivered to your inbox.
DM me to learn more or check the link in my bio to get started!
#investinyourhealth #committoyourself #smallchangesbigresults #upgradeyourlife #mindbodyhealth #wellnesscoaching #happyandhealthy #healingjourneys #moveyourbodyeveryday #somatichealing #nourishyourself #youareworthit❤️ #selfcare #selflove

This is your sign to take a beauty walk in nature!

This is your sign to take a beauty walk in nature! 🌿 
I recently came across this powerful Navajo quote, that has been playing on repeat in my head and it is filling my heart! It led me to explore the concept of Hozho, one of the most important words in the Navajo language. Hozho loosely translates to peace, balance, beauty, and harmony. To be “in Hozho” means to be at one with and part of the world around you. I wish our English language had words like this!  
In our fast-paced modern world, it’s easy to feel disconnected from that harmony. I often wonder what life was like in my hometown of Santa Cruz before settlers arrived - before the Spanish planted these eucalyptus trees - when the Awaswas people, the original stewards of these lands, lived in balance with the towering old-growth redwoods, salmon-filled rivers, and abundant coastal life.
Though times have changed, we can honor these original stewards by calling them by name, conserving what remains of their beautiful lands, and spending time in nature, walking in beauty through their sacred spaces. 🌲 
For Native peoples, nature was central to their well-being. As we become more disconnected from the sources of our food, and spend less time touching the earth, it’s important to make intentional space in our lives to reconnect. 
Studies show that walking in nature—even just a few times a week—reduces the need for medication for anxiety, depression, and high blood pressure, while strengthening the immune system. Whether you feel the sun on your skin, listen to birdsong, or breathe in the fresh aroma of trees, nature’s power to heal is profound. 
✨ Let’s honor the original stewards of the land, care for what remains, and make time each day to walk in beauty. ✨ 
Curious about whose land you’re walking on? You can learn more at native-land.ca
#NatureHeals #WalkInBeauty #Hozho #AwaswasLands #ReconnectWithNature #MindBodyConnection #naturehealsthesoul #naturebathing #natureismedicine #walkinnature #freshairclub #honortheearth #noplanetb #mindbodymovement #stressmanagementtips #naturalhealth #holistichealthpractitioner

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