Restorative Workshop

Join us for an Earth day restorative yoga experience and give yourself the gift of restoration, rejuvenation, and going inward. Sunday 4/22 10:15 am-11:45 am $40 per person. Reserve your spot by paying ahead at the studio. This workshop will be capped.

Restorative yoga is a quieting, supportive practice using well-placed blankets, bolsters, yoga straps, eye pillows etc. to safely guide the body and breath into relaxation and ease.

Restorative yoga peels away the layers of chronic stress, which many of us have and don't realize until we either burn out or worse, get sick/disease.

This practice turns on your rest and digest system (parasympathetic nervous system) and 90 minutes of the practice is equivalent to 3-4 hours of uninterrupted sleep.
Rasa is a Sanskrit word that is defined as juice, flavor, or the essence of one's heart in its pure state. This practice awakens the deepest layer, which is the body of bliss!

Some of the MANY benefits:

-Assists in releasing stuck emotions
-Heals the organs and digestive system
-Facilitates the switch of the nervous system from sympathetic to parasympathetic, which allows the body to heal
-Decreases inner and outer muscular tension
-Strengthens the immune system
-Increases creativity
-Relieves physical pain
-Reduces Insomnia and Fatigue
-Increases concentration and the ability to make decisions
-Allows adrenal glands to rest and heals adrenal burnout

Restorative yoga is medicine for the mind and body.

Your Future is Influenced by the Past

Yes, it certainly is...

Do you know that your current feelings, your personality traits and your behavior were shaped by the past events you have been through? Your past is currently affecting your present. You have to be tuned in, willing to identify and think. And that is what I did during this snow fall we had and to be honest, I am blown away. Most of you may fully understand what I have written below, some may not; but you will. Read carefully and you will understand and read the proof that the past has shaped me for where I am right now. Enjoy!!

What the diamond and car business taught me about life and how it has incorporated in my life now.
Two of my most important careers was in the diamond district in 1995 until 2001 and the car business from 2006-2015

The two are so very different with many hidden things in common. Both dealing with metal, high priced items, both luxuries (depending on the car obviously), one is a necessity (depending on the woman). Ha

Did you know that platinum, palladium and rhodium are used for catalyst converters in automobiles as well as in the jewelry business? Just a bit of useless knowledge. But it all makes sense now.

Read carefully on this journey and what it has brought into my life years later.

I started working for a large diamond wholesale company doing billing and data entry, I worked hard. Arriving early and staying late. Driven and interested in learning more. And that I did. I then became assistant account executive, then account executive then Manager of loose diamonds.

Then hard work paid off. I was approached by an Indian company to do merchandising for the jewelry line. No brainer. I accepted.

I traveled to India monthly for quality control on the jewelry I designed before it shipped to NYC and before the inspectors of the large retail chains inspected it.

Going to Bombay was one of the best experiences I have had. I traveled alone. Every month staying for 12 days at a time.
Learning so much about the business, the culture and myself. I met amazing people and learned in my early 20’s how lucky we are here in America and how much we take for granted. I lost 10 pounds every trip, I made friends, I was invited to their homes, to night clubs, and to birthday parties. No judgments. They welcomed me with open arms. They walk a lot. Some who were lucky enough to have automobiles that is; drove far distances without complaining. To see their friends, to the market, to meditate, to the clubs and obviously to work.

Living in NYC during this time, I worked hard. I didn’t socialize too much. Once in a while happy hour with co workers or meeting Maria in the Village. To get our belly button pierced or dinner and a beer. She was my only friend from home living in NYC. She was in the Village and I was on the upper east side. She had her own business and I was working for a big company traveling. We both worked our asses off.

Fast forward to 2006.
Divorced. Needed a career after staying home with the kids. Couldn’t go back to New York with a 4 year old and two year old. Needed a job. And that I found.
Answering leads part time for a Saturn Dealership. I learned, I grew.
Motivated, determined.
I bought a fixer upper in Brielle. It needed lots of work and money. I did it. Alone. Working hard.

“Moving Forward” to Toyota. Internet Manager. Managing people and leads. As the internet grew, so did I. Marketing, traveling, managing. 

A “boys club” and pretty intimidating at first. I wasn’t as mentally strong as I am now, but boy did that change in the car business. You definitely need thick skin, stand your ground and not be intimidated by anyone. 

Why did this snow bring me to write?
Big storm in 96. I walked 40 blocks to work. I had work to do. No excuses, no hoping the office would be closed. I had work to do. Worked that I loved. I walked. In the snow.

In the car business, well; they don’t close. Even the biggest storms. And here’s a news flash for everyone that doesn’t know much about the business. There is no machine or service that cleans off the cars after a snow storm. It’s the employees. Men and women!!! Every car and truck.
I remember driving in a huge storm, knowing I had to be there to help. I did.

Get it??

Putting the pieces together years later. Getting closer.....

People have flaws. Just like diamonds. You need to sort through the ones that are dull and have negative energy.

Move to a big city, even if it’s all by yourself. You never know who’s there and will be by your side in years to come.

Travel. As much as you can, wherever it may be. Go alone at least once.

Welcome new friends. In your home, out for coffee or to a yoga class. Make everyone feel comfortable no matter what skin color, shape, size or gender.

“ Suck it up and press on”. Never let anyone intimidate you.
Work hard even if you don’t want to do something.
Be mentally strong. In any business. You never know if you will travel to another country alone or work in a environment where it’s necessary. Keep going. Keep Moving Forward.

Luxury items are not important. It doesn’t make you happier. Traveling to India made me realize, less is more. They were the happiest people I have ever met. Some with no shoes on their feet, children with no clothes. One room homes. But smiling. Welcoming. No judging. They practice yoga in cotton, loose fitting clothes. “Materials that are tight fitting and compress the body are not right for a practice that is centered around breath”. Many wear Saris. (I have a few)

Work hard.
Walk if needed to get you were you need to be.
Have thick skin.
Be a team player.
Keep moving forward.

Choose the people that sparkle with love and light, guide and inspire the ones who need a shine, and remove the “Bad Cut Diamonds”- “a bad diamond cut result has to do with the choices the diamond cutter made. He may have had the bad luck of being saddles with big carbon inclusions that were naturally occurring in all the wrong places in the rough diamond crystal. The cutter took the hand he was dealt and made his choices and they didn’t include what would clear the most light”.

A well cut cut diamond shines and sparkles and shows fire.

“Shine Bright”
Be Reliable

Here I am in 2018, putting pieces together from the past that have impacted where I am today. 

Walking in storms, shoveling after the storm, and now opening for classes in a storm.

A hard worker, owner of The "Non-Intimidating" Yoga Studio. A studio that welcomes everyone with open arms and no fancy attire necessary. A few drive long distances; others may complain.

I have removed people from my life that were wearing me down, bringing me down. and speaking down. Working hard with a friend from the past. She lives north now and I live south, but we found our way to meet once again, years later. Teaching yoga.

(maybe tattoo next?)

The impact your past has on your present is so powerful. You need to learn how to connect with it in a positive way. Be open to it. You will be amazed at what comes up.


What does SUKHA mean to Bayley?

Once again it is my pleasure to announce The SUKHA Supporter of the Month-


This 19 year old is way beyond her years. I have had the pleasure of guiding Bayley through yoga for a while now and I'm not sure if this blog post will allow me write as much as I would like to.

Bayley is a gift to SUKHA and to anyone she meets and will meet. She is one of the most genuine young ladies I have ever met.

Real, wise, smart, beautiful, honest, mentally and physically strong, and a yogi through and through.

Bayley, my sweet friend; I am so proud of you for all of your accomplishments. Keep smiling and shining bright. I look forward to taking your class at SUKHA!!

Well my friends; this is what Bayley has to say about SUKHA. (for those of you that know Bayley, you may want to grab a tissue)



About year ago, I felt lost as all my friends and class mates were deciding where they were to go to college. When asked about my future, I was always unsure. I decided to stay home, and attend community college. I started practicing yoga more and more, searching for who I want to be. I found that at Sukha I could be who ever I wanted to be, singing in the middle of class, and being courageous with things I do on and off my mat. Coming to Sukha makes me unbelievably happy. Walking through the door always puts a smile on my face. Sukha is my happy place.


The SUKHA Supporter of the Month is.....

This month it comes to no surprise!!!

This very young lady has been at SUKHA for two years now starting her yoga journey at SUKHA since she was 17 years young.

It has truly been my pleasure to guide her on the mat and off. We have built a truly amazing relationship. Her smile is contagious, her loyalty is priceless, honest, caring, extremely helpful, fun, trustworthy, strong and sweet.

Whenever I have been in a bind, she is there for me. Driving my daughter to school when I was teaching at 6:00 am, opening the doors in Brick for holidays, Homecoming Dresses, opening day she worked the front desk ALL DAY. Greeting new friends with her genuine self. Attending workshops, and coming with me to special events.

This young lady is a yogi through and through. And guess what? She is almost finished with her 200 hour Teacher Training.

Thank you Bayley for everything you have done and continue to do for me and my children and SUKHA.

Continue to share your smile and your goodness. The world needs more of you. I know I do!!

For those of you that have not met Bayley, you will very soon. Bayley will be teaching two classes at SUKHA starting very SOON.

Congratulations on all of your accomplishments and being the SUKHA Supporter of the Month.

I love ya!!!

A Letter To Our Bodies

For those of you that have been following SUKHA the last two years, many have read my blog "99 lbs, 110 lbs, 160 lbs...I have hit them all". Dated 1/10/2106

Things certainly change as we age. The ups and downs. Menopause, eating poorly, stress, opening up a business, and maybe not even knowing why the weight is fluctuating. Life happens. We get older, our metabolism slows down, Whatever the case may be every BODY needs to read this letter. I shared this on Saturday in my class and many asked to share on line. So here you go. Playlist upon request.

Be okay with your body. Love yourself no matter what shape or size. Be comfortable in your skin but be sure to treat it well. You only have one. Eat right, figure out what is wrong, make changes you need to feel healthy and continue to do yoga!

Great blog/letter by Grace Murillo


You are not going to get better if you don’t change the way you live each day. You are going to continue to wake up every single day feeling empty and awful until the day you wake up and make the conscious choice to stop treating yourself like you are trash. Stop allowing people to treat you like you are trash. And most importantly stop walking around thinking you are trash. You are not and have never been trash. You are not the leftovers of someone’s story. Until you can see that, until you can really believe in your heart that you are more than garbage every single day will continue to be a burden.

You break my heart. You shatter me to pieces with the hateful thoughts you have in your beautiful head. Every morning you look in that mirror and criticize yourself. You look at layers of skin and think that defines who you are. You think your body is a prison love, when really it is your temple. It is your home, it is the place your soul rests in. Stop trying to be a number, stop trying to fit into a size, stop forcing yourself to be someone you never will be physically, mentally, emotionally, and socially. It’s okay to be yourself love. It’s more than okay to be who you are.

The tears come because I look at you and it hurts to know that you are in all this pain. You smile and laugh even while you are bleeding out. You give your time to everyone else but yourself. You stuff food into your stomach to make up for the love you starve your heart of. You buy things you don’t need to feel temporary joy, but tangible happiness will never satisfy you. Happiness, my dear sweet child is not something you can buy, it’s a choice you have to make. It’s a battle you have to fight for. The happiness you are hungry for is born inside of you.

I love you. I love you so much, and I don’t know how we got here. I don’t know how these wounds became so infected. I neglected you. I made you hide that you were dying inside a little bit each day, and now you are so broken. It kills me to be you, and to watch you destroying yourself. You deserve your own love and affection. You have all this hatred for yourself, but it’s uncalled for.

You don’t have to be perfect to be worth loving.

You don’t have to figure it all out to be worth my time, or the time of any other. Just being you is enough. Love is more than enough. You are sick, and you will never get better if you keep putting all this weight on your mind, body, soul, and heart, all this pressure to be a certain way, to live a certain life. You are unhealthy and you are killing yourself from the inside out. You know better, then choose better. It’s going to be excruciating but it’s what you need to do to get better.

The sun won’t come out until you let go of the darkness. Until you decide you want the light and the warmth. Until you fight, nothing is going to change inside or outside of you. What happened to you all those years ago as a child and in college don’t have to be the burden you carry for the rest of your life. You don’t have to relive the nightmares each night. You don’t have to look in the mirror and see what they did to you, and what they made you feel about yourself.

The monsters don’t have to win, if you choose to fight back. If you choose to believe that you are more powerful than anything that has happened to you.

I know it’s hard to breathe, and that each day feels heavy, but you just have to hang in there and seek out the good and the love and the light in today. Focus on today. Focus on how you can be good to yourself today, and worry about tomorrow when it comes. Focus on this breath. Focus on how you feel right now, and not how you “should” feel.

Do not keep using food as a weapon against yourself. Do not keep stuffing things into your body to punish it. It doesn’t deserve it, and you don’t deserve it. Food is a gift, it is to be enjoyed and it is to be moderated. It is not a weapon to hurt yourself with. Stop cutting yourself open with each bite. It doesn’t fill up your soul the way you want it to, and it never will. That is not what food is for, and you know it.

Rest. I mean it, please rest. Please stop feeling guilty for needing space, and silence, and for seeking solitude.

Please stop living your life as an apology to the world for needing things. Rest your body, rest your mind, and please rest your heart. Whatever rest is to you, please do it. Read the book you want to read. Sleep with the music on. Just lie there and breathe in the day. I need you to rest, and I need you to know it’s more than okay to need it.

You need to know that you are allowed to make mistakes. You are allowed to screw up. You are allowed to not know the answer. You are allowed to feel lost, lonely, weird…etc. You don’t need permission to fall; being alive means there will be times when your knees get scraped up and you stumble.

You don’t need to have it all figured out beforehand; you can learn as you go. You can take the same path a million times until you find your way. You can detour around and find a new road. You can completely destroy this current road and make it something new. Whatever you do or don’t do, you will learn, and that is what really matters.

Stop lying to God. You can’t actually lie to him. You can’t hide from him. So stop trying to be perfect when it’s never real.

God never asked you to be perfect, he asked you to be faithful.

He made you, and He loves you, and you need to trust in His love above everything else. Be vulnerable with Him. Be real and raw and let Him lead you out of this storm. He knows the way, and He wants to see you safe. Go to Him, and stop holding yourself back from the One who has and will always love you for exactly who you are, and forgive you for everything you are not.

Talk to the people who love you. They want to help. They want to hug you. They want to be there for you, but you have to tell them how. They cannot read your mind. Speak to them, write to them, do something to let them know you need their arms around you and their strength within you. They have your back, and you need to stop trying to carry everything on your own two shoulders. We were made for one another in sickness, in health, in the chaos, and in the peace; let them love you.

You are lovable. You are their friend, their family, and they need you as much as you need them.

One last thing, please be gentle with yourself. Please be patience with each day. Please don’t let the wounds you have be the only part of you that you pay attention to. There is so much more to you than what happened then. Don’t let them twist you into someone you aren’t because of what they did to you. Be gentle especially when the wounds begin to bleed again. It’s going to take awhile to stop the bleeding love. And even longer for the wounds to finally heal.

It’s a process of forgiving, letting go, and accepting what was, and trusting in what can be. Abuse doesn’t define you. Assault doesn’t limit you. They thought they broke you, but they didn’t.

The damage they did to you can be healed, and all those broken pieces can make something absolutely breathtaking. They didn’t take away who you are, they never could. You are radiant, and you are more than the wounds they gave you. My love, please I beg you to stop punishing yourself for crimes they committed. Stop hating your body because nothing good comes from hate, love is the answer to every horrible thing that happened to you. Love is the path you must walk on.

Love is the door you must walk through. This is not who you are, and this will never be the whole story.

Let the pain out, wrestle with the emotions, face the wounds, and find the light. It’s there, and I believe that your story was always created to be full of brightness. Don’t let them rip apart your life. Don’t let the past steal your future. Fight for more, fight for your happiness. You deserve joy, so my love please choose it.

With love,

Celebrate the Spring Equinox

The Spring Equinox signifies the end of winter and is marked by the equal length of day and night all over the world. It's a rebirth when we see trees and plants begin new cycles of growth, butterflies emerge and birds reappear.  It's a time when we welcome change, growth, revitalization, and renewal.  Come join us at SUKHA for this celebration as we mark the beginning of this fresh start and new direction.  We will clear our energy fields and cut the cords to winter and all past relationships, feelings, and situations that no longer serve us. 

We will say good-bye to our "old" ways and start this spring energized and ready for the magic of new life to unfold.

Tuesday 3/27 7:00 pm. Sign up on the Free Sukha app and pay at the door.


Yoga for Sports

Baseball season is here!! Amazing how this winter flew by.

Once again I would like to congratulate all of the athletes for a great basketball season. Boys and Girls, near and far. Continue to stay focused, motivated, healthy and strong. Whether you started, played five minutes, five seconds or sat the bench.

As Kobe Bryant said "I'll do whatever it takes to win games, whether it's sitting on a bench waiving a towel, handing a cup of water to a teammate, or hitting the game winning shot".

I would like to start this blog by saying yoga is not for females only!! Get it out of your head!! Let that ego GO!!!

The perception of yoga has changed over the past few years and is now practiced by men and women all over the world. Including professional athletes. Some teams are making yoga mandatory to practice yoga. Shaquille O'Neal, LeBron James, Victor Cruz, Evan Longoria are just to name a few.

Yoga is AMAZING!! For all genders, all ages. Mind, Body and Soul.

Let's start with strength! Lifting free weights? Awesome. Good for you. It is so important. amount of weight lifting will give you the strength by holding up your own body weight. Fact.

Flexible? Yoga increases flexibility and ease of movement, so therefore increasing range of motion. Being flexible will help prevent injury. I know I do not want my son or anyone getting injured.

Balance! My favorite. Balance improves overall balance with EVERYTHING that you do. Including preventing falls and can bend more easily.

Endurance! Tune in to your body and mind, pace yourself; slow and steady. In it to win it...For the long haul.

Core Strength... Everything in yoga is related to core.

Stability. Yoga helps to strengthen all of the little stabilizing muscles that people miss in other workouts and is so important in protecting your joints and spine.

Letting It Go!!!! Walked, struck out, missed a fly ball? We will work on breath work to let it all go.

Join me at Simonetti Sports in Wall on Tuesday 3/13 at 6:00 pm. $5.00 per child/teen because I know sports are expensive enough these days.

Yoga for Girls Softball will be held the following Tuesday.

Getting your child on the mat is one of the best things you can do for them. Physically, mentally and spiritually. Let's protect them from injury, continue to make them healthy, happy, strong and improve their game on the mat and off.








Tara. The SUKHA Supporter of the Month

Congratulations to Tara once again for earning the SUKHA Supporter of the Month.

Tara wrote about her experience at SUKHA that I would like to share with all of you and some beautiful photos we took today before class.

Taking a chance and going to Sukha has been the best decision I have made for myself in a long time.  I knew I wanted a consistent yoga practice but I didn’t stick to a home program and hadn’t found the right studio for me.  After my first class with Maribeth I knew I was hooked and I haven’t hesitated to try a new class, teacher or workshop since.  Sukha has truly become my happy place. Though I have a lot of work to do, I’m a more present, mindful person because of what I have learned at Sukha.  And my clothes fit better too 😉-Tara 2/12/2018

Thank you Tara as always for your continued love and support.


Save the Dates

So many exciting things going on at SUKHA in the next few months.

Before I announce them, I would like to mention that I HAVE NOT been sending out email blasts like I have in the past. So, for those that have mentioned that I "removed" them from the list; that is incorrect. There are no emails going out. In fact, the last email was in November. Not sure? Always come back to The Four Agreements:

  1. Be impeccable with your word.
  2. Don't take anything personally.
  3. Don't make assumptions.
  4. Always do your best.

There are so many great things happening at SUKHA the next few months.

Every Wednesday Mommy & Me 9:30 am-10:00 am ages 1-3

This Friday at 11:00 am Crystal Bowl Meditation with Mary Jo

Reiki Level One Certification with Maryjo this Saturday 12:00-5:00 pm. Pre-pay by this Tuesday.

Gypsy Soul 100 hours teacher training information session 2/24/18 11:00 am

Warriors of Love Couples Yoga with Crystal 3/3/18 at 11:00 am

Unlock the Lotus with Jivamutki Teacher Jessica Stickler. Pre-pay at SUKHA or mail to:602 Mantoloking Road Brick 08723. No credit cards accepted

To Me, Love Me, Self Love Workshop with Maribeth 3/31/18 11:00 am

Energy of Numbers and Mala Bracelet Workshop with Krista Lynn. April 20th 7:00 pm

You can find all of the details on the website under "New Blog" and on the SUKHA app. Just click on the photo of the workshop and it will direct you to the link.

Facebook does not seem to be the best source of reaching people these days. If you are on Instagram please follow @sukha_south and @mbwishes for all updates and news. If you are not thrilled about social media and not on, you can create a false account and follow Sukha South to stay in the loop. The SUKHA app is always current as well with workshops.

Thank you all that continue to do the "work-in". SUKHA will continue to offer classes and workshops that will benefit each and everyone of you. Whether it's clearing your energy field during meditation, connecting with your partner, connecting with yourself, healing others and or teaching others the greatest practice in the world. YOGA. 

No goats. No glow sticks. No beer.

Just tools to improve ourselves, others and the world. One day. One breathe at a time.

Have a great week!

Please check the schedule this week. I am taking a short break. Please continue to learn and grow from all of the teachers at SUKHA.




Unlock the Lotus with Jessica Stickler

SUKHA is happy to announce another great class guided by another amazing Jivamutki Teacher.

On Saturday, March 10th at 9:30 am Jessica Stickler will be guiding you through A Hip Opening Focused Jivamutki Class.

Unlock the Lotus: A Hip Opening Focused Jivamukti Class
This workshop will combine a vinyasa flow along with some deep hip opening practices to help you get deeper into your hips! The lotus symbolizes our self-evolution. The humble lotus grows in the muck and mud at the bottom of the lake, but when it emerges from the water it is gleaming and blemishless. This represents how it is the very struggle in our own lives that leads us to ultimate understanding and wisdom.


Jessica has been teaching yoga since 2008, and has over 1000+ hours of training and education. She teaches yoga internationally, and serves as a mentor for teacher trainees in NYC.  Classes integrate anatomical  and intellectual precision with choreographic sequencing, fun music, as well as meditation and mindfulness practice. She has experience working with all levels of experience as well as experience working with those who have injuries or special concerns.

Sign up on the SUKHA app and either drop cash or check off at SUKHA to reserve your spot or mail to: Class must be paid for to hold your spot.

602 Mantoloking Road

Brick NJ 08723

Haters Gonna Hate

Many use it as a hashtag for many different reasons. I have used it more than once for sure.

Hate is really a strong word. I always tell my kids never use hate. Use "dislike strongly". But that hashtag is not too popular and unfortunately hate is used way too much in this world.

I found this blog in Entrepreneur Magazine and wanted to share with all of you. You don't have to have a business. This is for everyone. Whatever your role in life. Student, athlete, brain, beauty queen, mom, dad, grandmother, grandfather. boyfriend, girlfriend, business owner. friend. Negative, unhappy people will always find a reason to demonstrate in their behavior the "H" word. Don't let it get to you.

Be proud of you!!! Always!! 

The "haters" are making judgement out of jealousy or their own negativity! LET IT GO!

Upon reaching a certain level of success, there will almost certainly be haters that enter your life. These are people that either fundamentally do not believe in your values or, more likely, are jealous of your accomplishments.

It is easy to let these people get you down. Understandably, we don't like when others are mean to us or don't like us. The reality, though, is that having these haters around us is almost inevitable, especially true upon achieving success. Therefore, the options are to either let them affect you or to take advantage of the situation.

John Rampton

Entrepreneur VIP / Entrepreneur and Connector

Here are 10 ways that you can take advantage by using your haters as fuel for your success:

1. Understand that it means you are doing things right.

The emergence of haters is a signal that you have achieved a certain level of success. If you have not accomplished anything, then, almost certainly, nobody would be paying enough attention to give you criticism.

When there are people hating on you and what you do, then it is a sign that you are on the path toward success. Use this sign as a validation that you have been doing the right types of things.

2. Learn from their attitudes to be more accepting of others.

Seeing the ways in which people negatively treat you can teach you how to be more accepting of others. Instead of mimicking your haters' actions toward other people, do the opposite. You will develop an empathy for what it is like to receive flack.

Then, when you see others in similar boats as you, you can provide support and motivation. This will both help others and allow you to develop meaningful relationships with successful people.

3. Use their criticism as a way to evaluate yourself.

Although a lot of criticism can be rooted in jealousy, there are times when certain criticisms are well-founded. You should not take the hate that you get to heart, but you should listen to what others have to say. At certain times, it can help you become a better person.

If you are working on a project that is environmentally harmful, for example, and you had not realized it, then listening to your haters can give you an important perspective to consider.

Others' opinions can help you find ways in which you are coming across poorly. Recognizing those ways will empower you to be better.

4. Be more humble.

You can use criticism as a lesson to take the high road. There will be situations when you can either fight back with others or you can do the right thing. You might be much more accomplished than those that are giving you a hard time.

That being said, you should be humble in your responses. There is no need to brag or try to validate yourself further. Instead, trust your own instinct and respond in a humble, respectful manner.

5. Use them to learn how to deal with conflict.

Dealing with your haters is also a great opportunity to better handle conflict. You could be put in challenging situations, with someone calling you out in a big way on social media or at an event.

Use these experiences as opportunities to learn to navigate conflict. Sometimes you can just take the high road but, in other situations, the response needs to be more nuanced.

6. Learn to control your anger.

Managing anger is also a great challenge in life. People might say things to you that invoke high levels of anger for a variety of reasons. Instead of lashing back, learn to respond calmly.

Take advantage of all the negative words and actions you might be victim to. If you can stay composed in these high-pressure or anxiety-provoking situations, then you will learn to control your anger. Doing so will pay off countless times throughout life.

7. Use them to learn how to ignore negative influences.

There are going to be many negative people in your life. Worrying about their opinions of you will only make you worse off. We cannot get everyone to like us. Therefore, haters serve as a great group to learn this lesson.

We feel even less of an urge to get them to like us compared to people we might know better. Learning to accept that not everyone is going to like you will enable you to focus your attention on the things that matter more. These include being present, challenges at hand, and working to become a better person.

8. Utilize them to become more independent thinking.

You might receive deeply personal insults that attack your beliefs or character. That said, you do not have to conform to anybody else's beliefs. Instead, you should be proud of what makes you unique.

Learning to love yourself for who you are will enable you to live a more independent-thinking life. That will lead to greater levels of satisfaction and accomplishment.

9. Allow them to motivate you.

Others might tell you that your self employed business will never succeed or that you will never accomplish your goals. You can use these negative responses as motivation to succeed. You do not need to prove anything to anybody.

That said, if it will motivate you to know that upon your achievements, you will be able to quiet the haters, then take advantage of that, and use it as motivation to work harder.

10. Appreciate your victories.

Haters can also be a great way to better appreciate your victories. Accomplishing something after many people told you that you would not be able to is a great feeling.

You should be proud of what you are able to achieve throughout your life. Your haters can serve as a reminder to appreciate these victories and be grateful for all the good you are fortunate to have.

To Me, Love Me

It has been a long time waiting for this workshop.

Something we all struggle with. EVERYONE!

I won't get to crazy with the blog. Saving it for the workshop!!!

To Me Love Me

We hear it over and over again "You have to love yourself first". Why don't you love yourself" Self Love" etc....
We have been trying for years. Sometimes we think we reached that point when we have it all together and one day, and all of a sudden it happens again. That doubt. The criticism.

We do all of the work. Meditate, Cut Cords, Yoga. But then it happens:

Do you find yourself gravitating towards the same bad habits, romantic relationships, toxic people? It all comes back to self love.

We all know how important it is. Important to living well, who we pick as a partner, and how you cope with problems in your life. From family life to our professional life. Self love is a MUST but it’s not easy and it doesn’t happen overnight. It is choice you have to make every single day. It’s like Yoga. It’s something you have to work on every day. The more you practice and work in it the better you become.

We invest so much of our time and energy getting to know new friends and partners but are we truly putting the effort in for ourselves?

I hear it over and over again; “why do I attract assholes”, “why do my friends consistently walk all over me” , “my partner treats me like shit”?

These behaviors all come back to one thing; self acceptance and self love.

Some may say, “hold on, I love myself. I look fabulous for 45”, I am attractive, fun, smart, etc....
You may look great for whatever age but how’s that dating site treating you? Still attracting the same kind of people?
How’s your relationship with your partner? Is he or she still not coming home at night? Coming my home half in the bag? Always hiding their phone? Catching them in lies but still sitting, waiting, wishing? You try to communicate and constantly doing the work but nothing is changing.
Do you deserve this?

Or maybe you are in a better relationship than the last and still have trust issues from the past? Can’t let go? This hurt from the past leads to negative thinking and hurts your self esteem and can ruin a new, trustworthy relationship.

Join me for a very special, intense, discussion, journaling, meditation and short yoga sequences to face our inner critics,practical tips to practice self-love on a daily basis and work on becoming our own best friend and love ourselves unconditionally. Everyday.

"Self-Love is a way of living, rather than some elevated state of being"

Bring a blank journal.
$25. Sign up in the SUKHA app and pay at the door. The invite list will be on private and so will this workshop. What is discussed at SUKHA, stays at SUKHA
Hosted and guided by Maribeth Woodford

Reiki Level I with MaryJo Kurtz

Many of you have been to the meditation classes with Mary Jo and have expressed interest in Reiki. MaryJo will be holding a one day training for Level 1 Certification.

I received my Level 1 and Level 2 with Maryjo last year. 

Reiki Level I – Certification & Attunement

Saturday Feb. 17th 12:00pm – 5:00 pm

Cost: $175

Are you interested in learning more about the ancient healing therapy of Reiki?  Reiki Level I – Certification & Attunement - is the first step in your Reiki journey.

With this class you will learn how healing energy can flow through your hands to aid healing for yourself, your family, friends, pets and others!

You will also strengthen your own flow of chi to help boost your meditative practice, relieve stress, and enhance your overall well-being. In this class you will receive training, handouts, an attunement to the Reiki energy and become certified as a Level I Reiki practitioner.  We will also spend time with hands on practice.

This is an amazing simple technique to learn, the ability to use Reiki is not taught in the usual sense, but is transferred to the student during a Reiki "attunement" given by a Reiki Master. This allows the student to tap into an unlimited supply of "life force energy" to improve one's health and enhance the quality of life of others. The Reiki Level 1 includes:

*The Reiki 1 attunement
*Handouts with information on Reiki principles and basic practices, the chakra system, hand positions, and tips for using Reiki energy.
* Interactive discussion
*Instructions on performing Reiki safely and on protecting oneself and one's clients/recipients
*Demonstrations on basic hands-on and off-the-body techniques
*A bit of practice time-each student will give and receive Reiki
*Reiki 1 certificate of completion. 

Open to all who wish to join; No experience is necessary!

You can sign up by emailing Pay cash or check at the door.

And The Winner Is.......

Most of you see it all on social media.

Ambassador of this, Ambassador of that. Mostly big brands. I love the idea. 

"Ambassador- a person who acts as a representative or promoter of a specified activity."

I have decided on "SUKHA Supporter".

"Supporter"-a person who is actively interested in and wishes success". Well-wisher. Advocate. Helper. Enthusiast.  Strong/enthusiastic/active. On the mat and off the mat. 

Sunday I announced that I will be choosing one person a month to be the "SUKHA on the mat/off the mat Supporter".

This is not a competition in any way. You do not have to purchase SUKHA Wear. It is not a requirement that you promote SUKHA. (you all do that anyway)

You just have to be you. It is recognition. 

The Sukha Supporter is a yogi at SUKHA that practices yoga 3-4 times a week in ALL teachers classes,looking to learn and grow, practices yoga off the mat, someone who shares the Sukha philosophy, making new Sukha friends feel at home and shows community love and support. A male or female that has shown they are practicing yoga for more than the "workout" and for doing the "work/in". 

I was going to wait, but why?

So, my friends the first Sukha Supporter is Tara Schroeder!!!

Tara is a Brick resident but started with SUKHA in Manasquan. Stopping there on her way home from work to make the 4:15 pm classes, driving from Brick to Squan on the weekends, attending the Pub Crawl not really knowing anyone, attending workshops and has taken over 120 classes in Brick alone and that does not include workshops. Tara is ALWAYS making new clients feel at home and doing so much for the community. Tara is a Speech-Language Pathologist and works with children with disabilities. Tara is responsible for introducing me to Toms River Field of Dreams and always thinking of ways to help in the community.

Tara, my friend, you are a yogi through and through. It is a pleasure having you at SUKHA. I look forward to many more years to come. On the Mat and Off. Thank you for your continued love, support, loyalty and friendship.

Stay tuned for more on Tara in the next few weeks.



Hot or Not

Hot or Not???

Hot or Not is a rating dating site that allows users to rate the attractiveness  of photos submitted voluntarily by others. Yes, it's a dating site. Luckily, I am not writing about such a disgusting dating site. Let's create a site called "Beauty Within" having men and women search for qualities such as loyalty, honesty, compassion, independence, confidence, joy, loving, and all the imperfections that may come with a truly beautiful person. Maybe no photos? Just a nice "get to know you" PHONE CONVERSATION! No swiping. No scrolling. Just a bio.

Luckily, I have no need for that crap anymore. 

Now that I have your attention; this blog is a re-post that I would like to share with all of you that have called and asked about the safe temperature to practice yoga.

Everyone has their personal preference of course. Many people love to sweat to ensure they are getting a great workout. But let's also remember the true meaning of yoga and why we come on our mats in the first place. Again, everyone practices for different reasons. It doesn't matter where you practice, with who, how cold, how hot, what outfit you wear. As long as you practice. On the mat and off. I speak of practicing yoga off the mat often; almost every day. I will recap it briefly before I share the article with you.

Do you rock your crow pose or handstand? Awesome. You are strong. You have amazing upper body strength. Are you mentally and emotionally strong? How do you deal with the roadblocks in life? Being mentally strong is not about acting like a tough ass. It is about being aware of your emotions and learning from painful experiences. We have all been through crap it's about how we deal and how we turn it into a life lesson.

Do you sit quietly in easy seat during meditation with a clear mind? It is hard for many. This may be the toughest. Are you present at home? At work? Are you a good listener? Or you scrolling through Instagram at dinner? Or when someone is talking to you, you are hardly paying attention because you are thinking of something else. Be present. Off the mat.

Do you leave yoga class feeling so thankful for the space, your teacher and your body for rocking a new bind? Leave class and make a call to your boyfriend, mom, sister, friend,teacher, children for how thankful you are to have them in your life. Write a note. Whatever it is, just do it.

During your time  in class, you are so kind to your body. You are doing the body and mind amazing good. You gently get into new poses to prevent injury, you focus on your breathe through every pose, inhaling and exhaling.. You are (hopefully) kind to the teacher, and your fellow yogis. How do you treat others and yourself when you leave class? Do you go home and drink a bottle of wine and eat a pint of ice cream? Do you call a friend and start talking trash and gossiping? Be kind to others and to yourself off the mat.

You are so disciplined in your practice. You use straps or blocks, you go at your own pace and you listen to the teacher who is guiding you and your body. Off the mat; are you working in a disciplined matter at home and work? Are you working towards what you want in life? Your goals and dreams? Or do you procrastinate? 

I think you get it. That was the scaled down version in English. For more on taking yoga off the mat read The Yoga Sutras. The Yamas and Niyamas. How we show up on our mats and off. 

Turns out, hot yoga isn’t more effective than yoga at room temperature

By: Allasandra Milato

Why put yourself through an hour-long session in 90 degrees for this?

There may be no need to put yourself in a stifling 100 degrees for a hot yoga session.

Bikram yoga, also known as hot yoga, involves 26 positions usually done in a room of 90 or 100 degrees. Part of the allure is that the heat opens up the muscles faster than room temperature and can release toxins from the body, but new research from Texas State University and the University of Texas at Austin found it’s no more effective than the latter.

Yoga at room temperature does exactly the same thing as hot yoga, the researchers found. It reduces the risk of heart disease and can delay atherosclerosis, a disease where plaque builds up in arteries and can result in a heart attack or stroke. Half of the Bikram yoga class was spent in standing positions, which requires balancing on one leg and can be more taxing than floor positions, the research said.

They looked at 80 participants enrolled and randomly assigned to three study groups — heated room, room at regular temperature and a control group — and asked the participants to attend three Bikram yoga classes a week for three months.

Why avoid hot yoga in favor of regular yoga? There are additional risks associated with hot yoga. People can suffer from heat-related illnesses, according to a separate study from 2015 sponsored by the American Council on Exercise. A group of 20 healthy men and women practiced Bikram yoga in a 105-degree room for 90 minutes after swallowing a temperature sensor and wearing a heart rate monitor.

The researchers found the participants’ body temperatures rose to 103 degrees, one degree away from potentially suffering from heat stroke. The average heart rate for the men was 80% and the women’s was 72%. Sweating during hot yoga doesn’t do enough to cool the body down, the researchers said.

But there may be some benefits to hot yoga. It can improve “vascular endothelial function” or thinning blood vessels in middle-aged and older adults in a relatively short time period, according to a 2016 study from the University of Texas and published in Medicine & Science in Sports and Exercise. “Bikram yoga may be effective as a secondary preventative measure in reversing endothelial dysfunction in middle-aged and older adults who are at risk of developing vascular disease.”

If you’re set on participating in a hot yoga class, there are ways to help mitigate any health risks. Drink 80 ounces of water the day before, and 16 ounces of water two hours before a class. After class, refresh by drinking water with lemon or having dark leafy green vegetables or water-heavy fruits like watermelons and cucumbers. Stretch before and after sessions and use a towel during the class, not just to pat down sweat but also to dry off your mat and prevent falling.


Again, practice, practice, practice. Hot or Not! It's your practice. Just do it. On the mat and off.

Have a great weekend!


Be a Fan.

Well this week has been one for the books in the wonderful world of sports here at the Jersey Shore.

I love watching my daughter cheer and my son play sports. 

I am a fan. A fan of all kids and young adults who play sports it does not matter what school or what town, county or "over the bridge" or "over the tracks". It is inspiring to watch them grow whether it is the same team or kids on the other team. I sit, watch, listen and observe. I am not a screamer. I am a fan. A fan of young athletes playing sports that THEY love. 

This is something that I have been wanting to write about for a very long time. How parents behave at grade school and high school sporting events.

I clearly remember the first time. Biddy basketball. My son was 7. He had the ball, hauling ass to the basket. A dad (who never cared for me for some reason) stood up, screamed at his son "GET HIM NOW" "GET THAT KID"!!! 

"That kid". Hmmmmmm..... I believe he knew his name VERY well. His eyes were bulging out of his head like he wanted to get on the court and take the ball himself. It's BIDDY basketball. Give me a f'in break you nut job. 

Soccer season. First year playing and it was a good one for my son. One comment on parent behavior:

Please do not speak poorly about 13 year old boys. They are children. It is immature, disrespectful and the parent ALWAYS finds out. 

A few weeks ago, I witnessed a few parents who were out of line and out of control at a 8th grade basketball game. The words, the actions and the behavior. Unreal. Another mom and I silently said "It's only 8th grade basketball, no one should behave like that". Two seconds later a head came in between the two of us and she stated "all parents act like this at games". Our reply; "not here".

This afternoon was another great game played by BOTH teams. Athletic, young, talented 8th grade boys coached by amazing, hardworking, giving, coaches. The boys played so hard on both teams. As I mentioned earlier, I enjoy watching how these boys have grown playing sports. They have been playing each other in hoops and baseball since they were little and it is wonderful to see how they have grown into young, talented teenagers. I always feel truly amazed and proud of the opposite team.

I usually sit alone. Today was one of those days. I sat on the bleachers with "fans" from the other team. This is what I heard:

"Jesus Christ Ref", "Oh my God he's holding". I will stop there.

hmmmmm.......We played a catholic school.  Enough said.

This week there was a local basketball game that my daughter was cheering at. Fortunately and unfortunately, I was not there. I wish I was there to watch my daughter, I am so glad I was not there to witness the inappropriate, immature behavior from parents in the stands from the away team. Another catholic school. (and people knock public schools) Don't get me wrong here. I went to catholic school pretty much my entire life.

My soon to be 16 year old daughter was completely in shock from what she witnessed. A grown man, getting thrown out of his sons basketball game??? Adults stomping their feet, yelling at the coaches, refs and KIDS!!! Adults yelling at kids that are not their own at a High School basketball game?? WTF is going on?

Is this how you want your children to behave when they are adults watching their kids play sports?

Remember, kids are a product of their parents. Monkey see. Monkey do.

We all want our children to succeed in school, sports, college and in life. If they are doing well in anything, it makes us feel proud and happy. Let us all behave like adults at sporting events and set a good example for our children; our future.

Of course I did some homework.

Here are The Top Ten Rules of Expected Parental Behavior by Rick Wolff's WFAN Radio Show, The Sports Edge

  1. Parents should be seen, but not heard. Blend in with the woodwork. Don't draw attention to yourself.
  2. If you have something to say, it should only be a positive phrase. It's simple.
  3. NEVER OPENLY CRITICIZE your kid and whatever you do, NEVER CRITICIZE somebody else's kid. 
  4. Please do not do a play by play of the game. Let the coaches coach.
  5. If you can't control your mouth, stand alone. 
  6. Refs are not there to be abused. 
  7. It's okay to applaud a nice play to the other team. We are trying to teach our kids to be good sports (I think) teach them to respect their opponents.
  8. Understand that YOU ARE A ROLE MODEL and they WILL follow your behavior.
  9. Give your kid a smile. Kids do look for parent approval. If you look like you are having a good time; so will they.
  10. If a coach or a ref tells you to calm down, take that seriously.

Let's all set good examples for our children by providing encouragement and support no matter what sport or activity they choose. We were their first teachers an we should remain the best teachers for the rest of their lives.

Be positve

Be calm

Be a FAN

I am Woman

Saturday more than 200,000 protesters attended the march in NYC and cities across the country protesting the Trump administration, applauding the #metoo movement, equal rights and so on. Thumbs up to all who attended. 

Well, this blog is not about "#metoo", "I'm with Her", "Hear Our Voice", "Girls Rule", "Women Rock", or the best I have seen: "Pray For Our Pussies"!!! 

Yes, it is about women. For all women not matter how old because one day you will all be here. Some may be closer than others or some may already be there. 

I have been wanting to share this when I first had the call from my doctor back in December, but to be honest; I was kind of embarrassed. Blood test in. I am done!! It's official. 

But after thinking of the last 4 years of  perimenopause I feel the need to share with all women about the full experience and what you can do to make the most out of menopause. Most woman dread it because of the symptoms that come along with it.

Everything you hear and everything you read will scare the shit out of you. Just do it. GOOGLE Menopause Symptoms.

  • Pain during sex
  • Fatigue
  • Night sweats
  • Hot flashes
  • Dryness
  • Loss of hair
  • Anxiety
  • Irrtability
  • Moodiness
  • Reduced Sex drive
  • Vaginal Dryness

Sounds hot right? In my opinion, it is. Every situation is different and it is all how each woman handles it. This is a milestone. Embrace it and think of it as a chance for new opportunities and potential for personal and professional growth. Everyone has the tools to make this time of your life amazing.

 I am 46 years young. It just so happens that my ovaries no longer release eggs and produce estrogen.

The last 4 years have been interesting for sure. Embarrassing hot flashes anywhere at anytime. Sweat stash, red face,  and the back of my neck so wet it was like I just got out of a pool. Definitely not the most pretty site or the most comfortable. 

But I learned. Learned to wear layers, tank tops under long sleeve, short sleeve over long and zip up hoodies or cardigan sweaters. Easy on. Easy off. You have a few choices to have fun with the hot flashes. You can moan and groan, cry and complain, or do things that will help make this uncomfortable, embarrassing, situation better. Here are a few tips to get through hot flashes:

  1. Don't eat spicy foods.
  2. Limit caffeine. (my biggest mistake was not cutting out coffee)
  3. Drink water. Lots of water and Green Tea. (Green tea I did. It also helps with belly fat)
  4. Nothing lasts forever. Even hot flashes. You will feel them coming on, start your strip tease, sip cold water, put your hair up, wipe off and BAMM! Done.
  5. Clary Sage essential oils is a life saver during this time. Carry it with you everywhere. Rub on the back of your neck and the bottom of your feet. 
  6. Don't complain about it. Let it happen. The more you bitch, the worse it is. 

And then came the night sweats!! Now, this was disruptive for sure but only for a short period of time. Again, you need to have fun during this time of your life. Most do not. Everything in life is what we make of it.

The first night I remember being scared. I thought I was sick. Getting up in the middle of the night soaked. My second thought was that I wet the bed!! Now that is something I have NEVER done. (even during my younger, partying years).

I spent hours searching and the only thing that appeared was Menopause. I ignored that because there is no way in hell that I was going through that at 42. 

They continued. Every night. Changing sheets. Clothes on. Clothes off. Cold. Hot. So fucking annoying. Luckily I do not share a bed with anyone! After a few nights of this, I needed to figure out how to make the best of this so I would not be exhausted.

When  the first drop of sweat began to form, I began to think of myself practicing yoga on a Island on a very hot day. Very hot. Flowing and generating my own heat as well as the 100 degree temp. The visualization made me smile and by the time my trip was over so was that particular sequence and I knew another would be approaching shortly. So I toweled off and took a child's pose.

Few tips for night sweats:

  1. Layer in the winter.
  2. Sleep naked or in shorts and a tank in the summer.
  4. Have water and towel bedside.
  5. Wear your hair up!!!
  6. Suck on ice cubes before bed.
  7. Lavender oil!!! Diffuse it and put a few drops on a cotton ball under your pillow. Lavender will help you relax and have a better night sleep.
  8. Take Black Cohosh supplements. This will help with both hot flashes and night sweats.
  9. If you share a bed, you may want to guide him  on the same meditation to a hot yoga class. Make sure he brings a towel!! Or use plastic sheets and go on a fun slip and slide! Could be kinky!!! You can make it fun or you can make it miserable. Your call.

Mood Swings

Well, this is the topic where I must say that shockingly I wasn't so bad. I rarely went on a rampage. I never really have the need to unless it is 100% necessary. If anyone messes with me, my kids, lies, steals or cheats; I will loose my shit. Estrogen or no estrogen; STAY AWAY! ha

I found myself being short a few times at home. Not too bad thou. No real reason to. Not married, kids are well behaved,  teen hormones are kept under control and thankfully, they are very independent and don't ask for much.

Teaching yoga has helped tremendously. It is amazing how you can wake up on the wrong side of the bed, have coffee, feel blah and the moment your first student walks in and start to teach your mood vanishes!!! It is magic!!! Unless of course you fully absorbany negative energy that may be in the room, which is a no-no. This I have learned rather quickly a few years ago.

A few tips on how controlling your irritable, grumpy, defensive, hormonal self.

  • Wake up with a positive mind. Let the first thought be a positive one. Most wake up complaining. "I'm so tired", "I don't want to go to work", "Night sweats are brutal". Remove the negative thoughts ladies. It sets the path for the entire day. MISERABLE. Remember moods are contagious. 
  • "A closed mouth says nothing wrong". If you have nothing nice to say, don't say it. You will have the days where everyone and everything is annoying the hell out of you for no reason.  Sit back, breathe, and let it pass. Go for a walk, go to yoga or to a quiet space in your house.  "It's thought that mood swings are related to the fluctuating levels of ovarian hormones during the transition to menopause...Woman who had severe PMS in their younger years may have more severe mood swings during perimenopause"-N.A. Menopause Society
  • Listen to music that will lift your spirits. Music is the medicine for the mind!!
  • Frankincense!!!!! My life saver the last three years!! The benefits never ending. It is the king of all oils. Frankincense reduces stress, negative emotions, prevents signs of aging, balances hormone levels, and helps prevent illness. I apply it on my crows feet, third eye, upper lip and chest, behind my ears before bed, sakral chakra, bottoms of my feet and prior to boarding any flight to prevent vertigo.
  • Surround yourself with like-minded people. During menopause you should consider removing toxic people from your life. They will only bring you down, make you grumpy and sad.
  • Talk to your spouse or BF about your moods. Communicate! Tell partner what is going on with your body and your moods. Be honest about when you need space, what is bothering you, etc...Don't make them try to figure it out. If you find yourself grumpy and you are not sure why, reflect on the day. If nothing specific went down that caused your mood; take a walk, do yoga, take a bath and separate yourself from others so the energy does not transfer to your friends and family. It's not fair. 

Well now here is the topic most won't want to hear. Both men and women! LACK of SEX DRIVE!

Is it true? Does it happen? Yes and Yes. But..............It does not have to be that way. 

Sorry ladies, many do and will use menopause as an excuse not to have sex with their hubby or live in. (notice I did not say boyfriend)

Here are a few tips for "lack of"

  • Maca Root!! Powder in smoothies or supplement. Not everyday thou. When I started Maca, I took it everyday and it made me constipated (everyone is different). "Maca is a root vegetable that is high in antioxidants and nutrients such as vitamin C, copper and iron. It has been used medicinally for thousands of years and has been shown to enhance sexual health and libido, improve energy, mood, memory and balance hormone levels"-Dr. Axe
  • Coconut Oil!!! Dry???? With over 500 uses, Yep!! It feels good too!! Ha ha
  • Couples Yoga
  • Communicate
  • Be honest. Don't use it as an excuse. If you are; maybe you should really think if you want to be even be with him forever.
  • Any essential oil! Diffuse it, give massages, take a bath!! 


For the most part, I watch what I eat. Few tips for menopause:

  • Eat light. Smoothies and soups have been the latest and greatest in the house. 
  • If you eat meat, buy organic
  • Lighten up on the booze my friends. It does not help the bloat. 
  • Do a juice cleanse every once in a while. It flattens your tummy and clears out toxins.
  • Lower the carb intake
  • Fruits and Veggies. I was bad with the fruit but good with the veggies. Do both.
  • Water. Lots of water. 


**I am not a nutritionist. These are just suggestions and they worked for me


Well, this was my worst during menopause. I was never one to nap until about 3 years ago. Head nodding, falling asleep anywhere at anytime; I became a napper. Something I do not like to do. It is not productive for me when there is always so much to be done. 

Tips on Fatigue

  • Limit coffee 
  • Listen to your body
  • If you at work and have a hard time keeping your eyes open, diffuse peppermint oil or dilute with coconut oil and rub on your chest. 
  • Eleuthero Oil or supplement: Eleuthero (Siberian Ginseng) is a powerful adaptogen that has been used in Chinese Medicine since the 16th century. It has many healing benefits including: stress, enhances energy, and improves brain function. Eleuthero being an adaptogen, it helps and re-balance your adrenals. As a result, you can combat the negative effects of stress and become energized throughout your day.  Take in the morning by mouth or you can drop the liquid in your smoothie or food.


Yep!! It's going to happen. Your body will change. This is the one thing I struggle with. It changes. The number may not change, but your shape does.

  • Continue to exercise no matter how tired you are.
  • YOGA, YOGA, YOGA. It helps all of the above
  • Peppermint Oil, Patchouli and Ginger. No oil? Boil hot water add peppermint leaves or Ginger. Green Tea is great too.

Well, I think I am done for now. I'm tired!!! lol

Thank you for reading and I hope you take some of this advice during your next phase. It's really not bad. It's actually been pretty good!! #mindovermatter

So my friends;  I will close with this

"Our bodies. Our Minds. Our Power"-Cher







Mommy and Me

SUKHA is happy to announce a Mommy and Me class!!

Are you a new mom and sometimes feel like you are isolated from the world and stuck in the house?

Now is your chance to get out with your toddler and get on your yoga mat with your little one.

I am excited to have a new edition to the SUKHA teaching staff. Please welcome Brittany Cioffi to SUKHA. Some of you have already met Brittany in classes the last few weeks.

Brittany has a toddler and will be guiding you are your little one through a 45 minute, special Mommy & Me yoga class.

Mommy and me (1-3 years)
45 minute Mommy and toddler yoga class.

Mommy & Me Yoga Pass

5 sessions $75.00

Mom and little ones will play and practice yoga poses, breathing, and relaxation all while singing songs, having fun, and connecting with other moms and toddlers.

Brittany found Yoga over 10 years ago and was hooked after her first savasana.  She loved the sense of calm that came from mindful movement and meditation.  This lead her to get her Hatha Yoga certification in 2012 and she has been teaching in a variety of locations ever since.  She is also a licensed massage therapist and feels that her massage background really helps her as a teacher. Brittany takes time to plan out every class she teaches, making sure that the class will be well rounded physically and benefit the mind, body, and spirit.  Her classes focus on meditation and breath work, with fun and challenging yoga sequences with modifications accessible to all levels of practitioners. Brittany believes anyone should be able to seek yoga’s benefits and she strives to make every student feel welcome and comfortable so they can safely deepen their practice.


Your Heart

I hope you all had a great weekend or still enjoying the long weekend. Please check the schedule for class times.

A few of you asked for the blog that I read Sunday morning in class about "Our Hearts". The playlist can be found in the Sukha South Private Community page.

For anyone looking to learn more about the chakras, and how they contribute to our overall well-being across the body, mind and spirit; join Editor of Elephant Journal and Author of Hug Your Chaos, Lindsay and Chris Jones.

Lindsay and Chris are certified coaches and healers who specialize in guiding others to smash through their self-limiting blocks in order to start living the life they are meant to be living.

The workshop will consist of an introduction to the 7 chakras (lecture with Q & A), a diagnosis of your chakra quiz, guided meditation and The Three Pillars of Happiness.

Catch them before they leave to go home to CA!! January 20th at 11:00 am. $30 pay at door, sign in on SUKHA app.

"Your Heart Is Not Made Of Glass"-Ari Eastman

Your heart is not made of glass. It doesn’t shatter when dropped. It doesn’t splinter, doesn’t ricochet off the kitchen counter when someone accidentally bumps it. It doesn’t crack down the middle just because someone was clumsy with their hands.

Your heart is not made of glass. It isn’t fragile or cold or even something to be handled timidly, to worry how it should be touched. It doesn’t need a CAUTION sticker slapped across its front. It’s not as delicate as you’ve been made to believe.

Your heart is not made of glass. It doesn’t break just because it hurts. It’s not beyond repair just because it feels a little bruised.

Your heart is your powerhouse. It’s your white noise when everything else is too much. It’s the steady drum reminding you you’re alive. It’s your life’s accompaniment. Beating. Thumping. It’s not weak. Listen to its resiliency. Listen to the consistency.

Your heart is not made of glass.

It’s an incredible organ, full of strength. It’s tough, you know?

Your heart is not made of glass.


Living In The NOW

You read it, hear it and see it everywhere.

"Live in the present moment".

Blah. Blah. Blah. Rolling eyes I am sure. 

And I have done the same thing until I starting reading" The Power of Now" by Eckhart Tolle.

This past week was one for the books. Living in the now. Because as Eckhart says "nothing exists outside the now" How f'in true is that? NOTHING EXISTS OUTSIDE THE NOW.

Currently, I am typing by the fireplace on a cold, Saturday night in January. Nothing else is going on but exactly this. Just typing. My mind is focused on this blog and nothing else. 

Try to grasp this..

"Nothing ever happened in the past; it happened in the Now".

"Nothing will ever happen in the future; it will happen in the Now.".

Get it? Chances are; probably not. I didn't until this past week really making a effort to be in the now with everything. From cooking dinner (which I did every day), driving kids, attending games, teaching, writing dharmas, running a studio, cleaning the house, doing laundry and making time for my BF; STRESS FREE. Not thinking. Just doing. I did have a list of groceries to buy for the awesome, healthy meals I cooked all week. But I did not stress about when I was going to get to the store. No plan, no stressing. I went in the NOW.

Tolle says "The moment you grasp it, there is a shift in consciousness from mind to Being, from time to presence. Suddenly, everything feels alive, radiates energy, emanates Being".

It sure does. 

Not just me. This week the kids were happy, focused, helpful and fed!! ha ha all week.

Maybe it was the healthy meals we had all week or just maybe it was the energy that I was giving. Whatever it was, The Power of Now worked and I am going to try my best every day to live just like this.

Don't get me wrong; I have focused on living in the present and I think I have done a pretty good job, but it has been challenging. How can it not be with a crazy schedule with kids and yoga and everything else in my life.

"I don't have the time"!!! How many times have we said this to our kids, our husbands, boyfriends, friends, co-workers and ourselves? At least 5-10 times a day.


Here is the key from Tolle: End the delusion of time. Time and mind are inseparable. Remove time from the mind and it stops-unless you choose to use it.

To be identified with your mind is to be trapped in time: the compulsion to live almost exclusively through memory and anticipation. This creates preoccupation with the past and future and an unwillingness to honor and acknowledge the present moment and allow it to be. The compulsion arises because the past gives you an identity and the future holds promise of salvation, of fulfillment in whatever form. Both are illusions.

Well, my friends I will not go any further. This book is a must read. It is inspiring, spiritual, and pretty intense.

Just wanted to share.

Enjoy your Saturday evening!