Kids Yoga: Movement & Mindfulness Webinar for K – 5th Grade

A weekly live webinar with Jen Champion for kindergarten to 5th graders to help them become more aware of their emotions as well as working on ways to calm themselves.  She will guide children through age appropriate breathing, meditation and movement exercises to help find calm balance and inner peace during times of stress.

Movement is geared toward all fitness levels and can be done standing or seated for children who need modifications.

Mondays at 4 PM Pacific Time (US and Canada) 

Register Here

For security and privacy, this is in a “webinar” format, meaning that participants will not share video or audio of their participation.  

Here is a free preview.  We hope you can join us!

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Kids Yoga: Movement & Mindfulness Webinar for 6th -12th Graders

A weekly live webinar with Jen Champion.  She will utilize some simple yoga poses paired with mindfulness techniques to help middle school to high school aged students work on decreasing stress and becoming more aware of their emotions and ways to sooth themselves.

We all have the opportunity to be well-balanced individuals, especially in the midst of a pandemic that asks us to remain at home in relative isolation.  Jen will utilize use easy yoga techniques to decrease stress and develop friendliness, compassion, and clarity. Jen has worked with yoga students from ages 1 to 100 for the past 18 years. She loves yoga and provides genuine care, encouraging students to observe themselves without judgment. With her guidance, students will reap the benefits of their practice both on and off the yoga mat.

Mondays 3:30 PM Pacific Time (US and Canada) 

Register Here 

For security and privacy, this is in a “webinar” format, meaning that participants will not share video or audio of their participation.  

Here’s a free preview.  We hope you will join us!

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6 Hacks to Transform Your Work From Home Routine

When you work from home, there will always be little distractions that pop up. 

Everything from kids to pets to dirty dishes can be very distracting and take up a lot of time and energy.

Oh, and let’s not forget about social media and the TV! If you’re ready to say goodbye to those distractions, you are in the right place. 

Set Fixed Hours

Working from home does give us a lot more flexibility hours wise, which can be both a good and bad thing.

Have you ever had one of those days where you were in the zone and the day just flew by? As much as we love those days, they can also throw us a little off course.

There is absolutely nothing wrong with wanting to go above and beyond.

But at the same time, life is all about balance.

Working unrealistic hours is not healthy, and can lead to frustration and burnout.

Study Your Creativity

We all have our own focus styles. Some of us are more creative in the afternoon, while others are more creative in the mornings. As we stated earlier, working from home does give us a lot of flexibility.

If you prefer doing difficult tasks that require a lot of creativity in the morning, then plan your day around those tasks. That way, you can spend your afternoons doing more mundane tasks such as catching up on emails. 

Let Your Family Know When You’re in Meetings

Almost all of us have had our children interrupt a very important meeting at least once.

The only thing is, that sometimes it can be tricky to get back into the zone after being interrupted. The next time you have an important meeting or strict deadline, don’t be afraid to give your family a heads up first. 

Spend Time Outside

Getting out of the house at least once a day is so important for our overall creativity and energy levels. You can take a walk around the block or read a book on your porch. 

Get Organized

“For every minute spent in organizing, an hour is earned.” – Benjamin Franklin

When we have so much going on, it can be tough to know where to even begin. Writing out all of your to-do’s in order of importance can help prevent a lot of guesswork and decision making during the day.

Take Plenty of Email Breaks

Don’t get us wrong – email is an incredible thing.

However, you don’t want to become glued to your inbox. Replying to emails can be incredibly time consuming and exhausting.

Yes, some emails are urgent – but not all of them! 

Before answering an email, ask yourself if the email can wait a few hours, or if it needs to be taken care of right away. Prioritizing your email correspondents can potentially save you hours, if not more every month.

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How to Beat Negativity According to Science

The truth is, we all have negative thoughts sometimes, and that is completely normal.

However, too much of anything is not healthy.

When we do the same thing for so long, it can become a habit.

Some habits can be tough to break – but if you put the work in, anything is possible.

Deconstruct Your Negativity

Our thoughts truly are so powerful.

The stories we tell ourselves can significantly impact how we think, act and feel.

If we go into a situation assuming something bad will happen, chances are it will.

“Every day may not be good… but there’s something good in every day” ― Alice Morse Earle

The next time you catch yourself stuck in a negative mindset hit the pause button and question your thoughts.

Here are a couple of prompts that can help get you started.

1) What can this situation teach me?

2) How can I transform this negative feeling into a positive one?

Find Healthy Distractions

Have you ever had one of those days where your mind just couldn’t stop racing?

It’s happened to almost all of us, especially after a stressful day.

The longer we think about negative emotions, the more intense they tend to become.

Now, you shouldn’t ignore your feelings and hold them in. That can actually make things worse. However, you can take that energy and put it towards something that’s good for your well-being. You can dance, go for a run or take a walk.

Practice Gratitude​

Practicing gratitude can help remind us just how lucky we are.

Not every negative event is actually as bad as it feels at the moment. You just have to keep reminding yourself that. Feelings are not facts, and just because you feel something doesn’t make it true.

If you’re having a tough time getting started, here are a few prompts that can help. 

1) What went well today?

2) What did you learn today?

3) What everyday item makes your life easier?

You can either write your thoughts down or think about them in your mind. There are no right or wrong answers.


“Sometimes the most productive thing you can do is relax.” – Mark Black

When in doubt – just relax! When we’re overtired or stressed, things tend to feel way worse than they actually are. 

Going to bed earlier than usual or getting lost in a good show can instantly transform your mood. 

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New Year, Same You

What if our New Year’s gift to ourselves was to practice self-compassion, rather than self-improvement?  Every New Year’s, we can put pressure on ourselves to improve, be better, lose weight, on and on.  It can feel overwhelming, and set us up for failure.  Rather, what if we practiced self-compassion instead, seeing ourselves with loving eyes rather than a critical stare?

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The Power of Courage

Courage and fearlessness are not the same thing!

Courage is all about understanding your fears and taking action despite them.

Have a Healthy Perspective

Courage truly is like a muscle. You more you use it, the stronger it gets.

None of us are born courageous, and we all have the ability to learn it.

“You can choose courage, or you can choose comfort, but you cannot choose both.” – Brené Brown

Fear Is Not a Bad Thing

Fear shouldn’t be this bad thing we constantly try to avoid at all costs. In fact, a little bit of fear is healthy and can teach us a lot about ourselves.

The next time you’re afraid to do something, take some time to think about what you’re actually afraid of.

The answer may surprise you.

Sometimes our fears can feel more intense than they actually are.

Taking some time to think about realistic worse case scenarios can help you look at scary situations in a new way.

Embrace Stepping Outside Your Comfort Zone

Have you ever said no to something you really wanted to do because you were afraid you’d fail?

If so, you’re not the only one.

Change and uncertainty can be scary at times.

But think about it this way. If we keep doing the same things, we will keep getting the same results.

The best way to become more courageous is by practicing and taking action.

Every single step is one step in the right direction.

Say Hello to Failure

Failure isn’t dangerous and is nothing to be afraid of.

It is a life experience that should be embraced.

“Everything you want is on the other side of fear.” – Jack Canfield

Nothing in life is guaranteed, and we never know what we are capable of unless we try.

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The Many Benefits Of Having a Routine & How To Plan Your Day For Success

There is something very grounding and calming about having a predictable schedule.

It’s a common misconception that only children thrive on routine, but that is not the case. Teens and adults do as well.

Structure can help reduce the need to be constantly making decisions, which can help prevent anxiety. 

Now, you may be thinking to yourself, “I’d love to get started but have no idea where to begin.”

Well, you’re in the right place. Keep on reading.

What Would Your Ideal Day Look Like?

Before we get started, here’s something for you to think about.

If you were to plan your ideal day from start to finish, what would it like?

When would you wake up? 

What would you eat for breakfast, lunch and dinner?

How would you make your chores more fun? 

What time would you go to bed?

Okay, once you have thought about what your ideal day would look like, take some time to think about how you can make those wishes a reality.

What Are Your Goals This Week?

Planning your day is one thing; planning your week is something else.

No matter how organized and predictable your days might be, there will always be little things that come up last minute we have no control over. 

That’s where weekly planning comes into play. 

Your weekly list should include items that are important but can easily be pushed back a day or two if something comes up. 

Every Sunday night or Monday morning, set aside a few minutes to jot down five things you would love to get done one day that week. It also never hurts to give yourself some buffer time, in case something takes longer than anticipated. 


Just because a goal or habit may sound great in theory doesn’t mean it’s great for you. 

You know yourself better than anyone. If something in your routine feels off or just isn’t working, it may be time to walk away or go about it in a new way.

Re-evaluating is not the same as quitting!

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Some Resolutions Are Meant to be Broken


Most of us usually start thinking about our New Year’s Resolutions mid-December and get this burst of excitement and energy!

But by the time February rolls around, half of your excitment (if not more) seems to have flown out the window.

We get it. Those situations can often make us feel frustrated and discouraged.

But you know what? Broken resolutions do not have to be a bad thing. In fact, they can be a very good thing. Keep on reading to learn more.

Why Broken Resolutions Can be a Good Thing

Broken resolutions are nothing to feel guilty about.

You have two choices.

You can either feel bad about the situation. Or you can take it as a learning experience. 

Some people tend to come up with way too many resolutions or set unrealistic expectations.

Putting unrealistic goals on pause will allow you to put more energy towards the one or two goals that will make the biggest difference in your life. 

How to Prioritize

You are only one person and can only work on so many things at once.

Adding more tasks to your plate may seem like a good idea in theory, but it actually is not.

When there is so much going on, it’s very tough to prioritize tasks in order of importance and realize what tasks should be done first, what tasks should be done second, and which tasks shouldn’t be done at all.

Ideally, you should pick one or two things to work on at once, and once those tasks are complete, you can move onto the next thing.

What Works For Someone May Not Work For You

It’s easy to add certain resolutions to your list because your friends told you to or because you think you’re supposed to.

We are so different, and all have different goals. Just because a resolution may sound good in theory doesn’t mean it makes sense for you.

Here’s an example.

Let’s say, you’d like to start waking up early to jog before work.

That sounds like a great goal! The only thing is, you have always been a night owl and can’t remember the last time you woke up before 8 AM. 

There is absolutely nothing wrong with being a night person.

It doesn’t mean you not productive. It just means you have more energy and focus better at night.

Making drastic changes to your sleeping schedule and lifestyle can be done, but it should be done slowly.

Instead of feeling bad about not being able to wake up early, just slightly adjust the goal.

You can either jog on your lunch break or after dinner when you have more energy.

Remember – a broken resolution is nothing but an opportunity to learn more about yourself.

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