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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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  • 5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally
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Get unstuck. Rewrite your brain to focus on the go Get unstuck. Rewrite your brain to focus on the good. When you focus on the good, more goodness happens. Want to know something that will change your life? Your brain doesn’t know the difference between what’s real and what’s vividly imagined. That’s why your thoughts are so powerful. If you want more good in your life, you have to focus on the good—real or imagined. But manifesting what you want isn’t just about thinking positively—it’s about creating space to process everything while choosing where to focus your energy. Here’s a simple practice: 🌞 Morning Intention: Start your day by setting a thought or feeling you want to cultivate. ⏳ Midday Check-In: Pause and notice your thoughts. If a limiting belief comes up, ask, Is this helping or harming me? Then, shift your focus to a thought that aligns with your desires. 🌙 Evening Reflection: Before bed, acknowledge one moment where you redirected your thoughts in a way that served you. Every time you do this, you’re rewiring your brain, strengthening your ability to hold the vision of the life you want, and bringing it closer to reality. Somatic healing helps ground you in the good, anchoring practices that create safety and security in your body—so you feel safe enough to visualize, hope, and believe in possibility. Feeling stuck? Want to learn how somatic healing can help you feel safe enough to visualize and manifest the future of your dreams? Send me a message or book a session to start your journey. ✨ What’s one thought you’re choosing to nurture today? #Manifestation #MindsetMatters #Neuroplasticity #EmbodyYourPower
When you live with your heart wide open, you feel When you live with your heart wide open, you feel everything—and that can be overwhelming. Some choose to numb out, while others drop deep into practice. As the saying goes, you can’t control the waves, but you can learn how to surf. For years, I showed up for my practices—yoga, meditation, breathwork—but I was still disconnected from my body. Stress kept me in my head, and while I was “doing the work,” I wasn’t truly feeling the benefits. It wasn’t until I discovered somatic healing that my practices became deeply supportive and regulating. Why does this matter? Because true healing and resilience come from the body, not just the mind. When we rely only on thought-based approaches, we can bypass the very sensations that need attention. A body-centered practice helps regulate the nervous system, expand our window of tolerance, and build lasting resilience. While solo practice is valuable, we heal and thrive most when we co-regulate in safe, supportive spaces. Now more than ever, it’s important to drop into community—whether it’s yoga, sound baths, or working with a somatic guide (like me!). If you’re looking for support, I offer a free 30-minute wellness strategy call. Together, we’ll identify three personalized actions to help you regulate your body and deepen your practice. DM me to book! This version makes your message more personal, powerful, and clear on why body-centered practices are essential. Let me know if you’d like any tweaks! #somatichealing #mindbodyhealth #stressreduction #stressreduction #nervoussystemhealing #nervoussystemregulation #highlysensitive #traumatherapy #anxietysupport #mindbodycoach #overwhelmedbylife #groundingtechniques #practiceandalliscoming #groundingenergy
For so long, I believed sanctuary was something ex For so long, I believed sanctuary was something external—a peaceful place, relationships that made me feel valued and seen, the perfect routine that would finally bring balance. But no matter how much I focused on these things, I never truly felt settled. That’s because sanctuary isn’t something you find—it’s something you build inside yourself. And to truly build that sanctuary, we need safety and connection to our inner wisdom. Without safety, our nervous system stays on high alert—bracing, overanalyzing, waiting for the next stressor. In this state, it’s nearly impossible to rest, receive, or feel at home within ourselves. Somatic healing teaches us how to create safety from within—how to slow down, listen, and communicate to our bodies: 💛 You are safe here. 💛 You don’t have to fight to survive here. 💛 You are home. When we practice this, we stop grasping for peace in things outside of us and instead become the sanctuary we’ve been searching for. We stop reacting to life’s chaos and start moving through it with clarity and ease. ❤️ A body that feels safe can heal. ❤️A mind that feels safe can think clearly. ❤️A heart that feels safe can stay open. Rest as hard as you work. And if you’ve been under stress, your healing practices aren’t just important—they are essential. ✨ Ready to build your inner sanctuary? DM me to explore. ✨

#SomaticHealing #InnerSanctuary #NervousSystemReset #MindBodyHealing #SelfHealingJourney #HolisticHealth #EmotionalWellness #BodyWisdom #RegulateYourNervousSystem #HealingFromWithin #WomenWhoHeal #StressRelief #CreateSafety #InnerHealing #SlowDownAndListen #RestToHeal #SelfLovePractice #BalancedLiving #EmbodiedLiving #HealersJourney #IntuitiveHealing
✨ Do you have a word or mantra that keeps you gr ✨ Do you have a word or mantra that keeps you grounded amidst the chaos of daily life? ✨ Drop yours below! ⬇️ I’d love to hear what helps you stay centered when life feels overwhelming. Managing stress can feel like a full-time job. Your nervous system is constantly working to keep you regulated, but without the right support, it’s easy to feel stuck in survival mode—tired, tense, and on edge. That’s where somatic healing comes in. When we give our bodies the right tools—gentle movement, breath, and stillness—we help the nervous system shift from stress to balance. If you’re needing a little extra support, I’m offering free 30-minute Wellness Strategy Calls where you’ll walk away with three simple, somatic-based wellness actions to feel calmer, more energized, and at home in your body. 💛 Grab your spot here: https://calendly.com/myalchemylife #NervousSystemReset #SomaticHealing #MindBodyBalance #StressReliefTips #GroundedAndEmpowered #HolisticHealing #MindBodyBalance #WellnessForWomen #BusyButWell #SelfCareForMoms #WomenPrioritizingWellness #EnergyHealing #NervousSystemReset #RegulateYourNervousSystem #StressReliefTips #SomaticHealing #MindBodyHealing #EmbodiedLiving #CalmYourMind
As women we give so much to others—our families, As women we give so much to others—our families, careers, and the never-ending to-do list—that we often leave ourselves running on empty. Hormone shifts, stress, and exhaustion start stacking up, making it harder to feel like yourself. And when you’re always putting yourself last, it’s no wonder your energy, mood, and motivation take a hit. But what if you had someone in your corner? Your personal wellness bestie. The one who hypes you up, keeps you accountable, and reminds you that you’re worth prioritizing. Someone who understands exactly what you are going through. Because let’s be real—being a woman, mother, creator, and full-time everything is HARD. You don’t have to navigate it alone. Imagine simple, sustainable ways to balance your energy, support your body, and feel more in control of your health. Imagine having a plan that actually fits into your life—one that helps you fuel yourself, move in ways that feel good, and rest without guilt. If you’re tired of running on empty, DM me to book a free 30-minute wellness strategy call. Let’s make thriving your new normal. It’s time to take your power back and feel great in your body and full of life. #mindbodyhealth #stressreduction #hormonehealth #selfcaretip #mindbodycoach #womenshealth #naturalhealthcare #wellnessjourney #hormonehealth
My prayer this morning. #mamagaia #motherearthlo My prayer this morning. #mamagaia #motherearthlove #californiastrong #prayforla #palisadesfire #prayer #hope #change #safetyforall
Being “healthy” doesn’t have to feel like a Being “healthy” doesn’t have to feel like a chore or be overcomplicated. I’m here to help you make it simple, fun, and effective. I know you’re busy—juggling work, family, and a mile-long to-do list. You care about your health but feel overwhelmed by endless advice from influencers and experts. You don’t have hours to meal prep or spend at the gym—and that’s okay. I’ve been there, juggling it all. That’s why I’ve created simple solutions for health that truly work. I help you focus on small, practical habits that deliver BIG results, so you can feel better fast—without overcomplicating your routine or adding stress. Forget the overwhelm—your health should fit into your life, not the other way around. Here are my foundational 4 daily habits to help you feel amazing sooner rather than later: 1️⃣ Daily sunlight: Just 10–15 minutes of natural light (especially in the morning) boosts energy, improves mood, and regulates your sleep cycle. 2️⃣ Daily movement: You don’t need hours at the gym. Start with a 30-minute “fail-proof” commitment—walk, stretch, resistance training, or do yoga. All movement counts and helps reduce stress, improve circulation, and build strength. 3️⃣ A balanced break-fast: Use my ‘Build a Plate’ formula with protein, healthy fats, and fiber. This stabilizes energy, fuels your body, and avoids mid-morning crashes. 4️⃣ Quality sleep: Sleep is your body’s ultimate healer. Create a calming bedtime routine and aim for 7–8 hours of good rest—whatever it takes to feel recharged. ✨ Ready to take your health to the next level? • Join me at Nourish & Flow this Thursday to start integrating these habits into your life. • OR book your FREE Wellness Action Plan to get 3 custom wellness actions tailored to YOU and learn how to ‘Build a Plate’ for better health. 💌 Links in bio or DM me. Let’s make feeling amazing simple, fun, and achievable! #mindbodyhealth #balancedmeals #simplenutrition #holistichealth #sleepquality #prioritizeyourself #selfcare #hormonehealth #weightloss #healthandwellnesscoach
Many are talking about taking cues from nature, ur Many are talking about taking cues from nature, urging us to use this wintertime for rest. But what they often overlook is what’s truly happening beneath the surface when nature rests. Just like nature, our bodies need this season to slow down, reflect, and focus inward. Rest replenishes, yes—but nature is also nourishing the soil in preparation for planting seeds and growth in the spring. Now is the time to not only rest but to nourish your soil and build the foundation for feeling your best—body and mind—as we step into the new year. Here’s what wintering with nourishment can look like: ✨ Slowing down and tuning into your inner landscape. ✨ Warm, cooked foods and spices like ginger, cinnamon, and turmeric to support digestion. ✨ Slower, mindful movement like walking, yoga or stretching to restore energy. ✨ Prioritizing sleep, hydration, and daily sunlight to reset and recharge. ✨ Adding supportive herbs and supplements if needed to help you feel balanced. Rest isn’t just about doing less—it’s about listening to your body and responding. When we nourish ourselves deeply in winter, we prepare for growth and vitality in the seasons ahead. If you’re ready to take these practices further: 🌿 Join my Nourish & Flow series starting January 9th: https://www.breathandoneness.com/nourish-flow-series-2025 🌟 Book a free Wellness Action Plan session today and leave with 3 personal wellness actions to help you feel amazing in mind and body this year: https://calendly.com/myalchemylife Both links are also in my bio. ❤️ Let’s align with the rhythms of nature and create a foundation for thriving in 2025. 🌱 #somatichealing #mindbodyhealth #hormonehealth #wintering #restisresistance #nourishyourself #healthcoachtips
Struggling to be consistent with your eating habit Struggling to be consistent with your eating habits? My ‘Build a Plate’ approach for easy, consistent nutrition is here to help! Building balanced meals doesn’t have to be complicated. My Build a Plate approach ensures you get: 💪 Protein to fuel your muscles and keep you strong. 🌱 Fiber to support digestion, balance hormones, and boost mood and metabolism. 🧠 Healthy fats for brain health and long-lasting energy. Every meal becomes a step toward: ✔️ Balanced blood sugar for steady energy and fewer cravings. ✔️ Better digestion to reduce bloating and feel lighter. ✔️ Hormonal balance to support your mood and metabolism. 💡 Daily goals to aim for: ✨ Protein: 90g minimum to build muscle and balance hormones. ✨ Fiber: 25g to keep your gut, mood, and metabolism happy. Here’s how to build your plate: 1️⃣ Veggies first: Fill 50–75% of your plate with high-fiber, low-carb veggies like leafy greens, broccoli, or other colorful vegetables and berries. 2️⃣ Add protein: A serving (~30g) of chicken, fish, tofu, eggs, or your favorite plant-based option. 3️⃣ Top with healthy fats: About 2 tbsp of avocado, olive oil, nuts, or seeds for flavor, satiation and brain health. 🎉 That’s it—nutrient-dense, easy, and delicious meals every time! 🙋🏽‍♀️Want to learn more? Join me at my upcoming workshop Nourish & Flow starting January 9th, where I’ll teach you how to build easy, healthy meals that fuel your body. (Link in profile) Or DM me to book your free Wellness Action Plan session for personalized tips to transform your nutrition and well-being. 📌 Save this post and tag a friend who needs simple, healthy meal ideas! #healthyeatinghabits #balancedmeals #healthylifestyle #simplenutrition #mindbodyhealth
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