Get the Yogi’s Guide to Winter Wellness for $9

Hey friends!

As the winter season begins to wind down, I wanted to offer you the chance to download this at-home practice, A Yogi’s Guide to Winter Wellness for $9! Originally, the cost went for a cool $15, the price of one yoga class. However, as a we begin to make this transition into a new season, I’ll be working on more downloadable and inspiring content for you to establish a deeper connection with yourself, others and our natural world. So, here’s a sale for ya!

Not familiar with the guide? Here’s a quick rundown…

Continue reading Get the Yogi’s Guide to Winter Wellness for $9

The Best Essential Oils for Cold Season

THIS IS PART TWO OF A YOGI’S GUIDE TO WINTER WELLNESS SERIES.
DOWNLOAD THE FULL GUIDE ON THE BASIC GOODS, HERE!

We are currently in the thick of cold and flu season and my husband Brian and I are hygge-ing away here in Maine. Aside from staying active and keeping gentle movement apart of our routine to stay well, I’ve made sure to incorporate Young Living Essential Oils into our lives.

I’ve been using essential oils for several years now — admittedly in a somewhat clueless manner — but finally made the switch to Young Living about five months ago and I have to say, they are truly worth it. As the purest and most highly-regarded essential oils on the market, YL’s pedigree (and high standards) assures me that I made the right decision, as not all oils are created equal.

If you are new to EOs (essential oils) an easy way to think about them is as highly potent, steam-distilled plant, herb or seed used for therapeutic benefits. They are complex and beautiful. Which is why so many brands on the shelves simply can’t be taken for face value the way Young Living can. I promise to talk more about EOs in an introductory article but let’s get to the icky winter cold remedy stuff. ‘Cause you probably can’t breathe right now and I get that. Moving on.

Aside from getting physically sick, it’s also easy to get seasonal depression during the winter and yes, if you were wondering, there’s totally an oil for that. Sort of…
So, if you’re in the thick of it this winter, here are my four favorite essential oils for cold and flu season.

To get your hands on Young Living Essential Oils, go to this page where you can get a starter kit complete with a diffuser, guide to oils and all the EOs I mention here!

Continue reading The Best Essential Oils for Cold Season

A Yogi’s Guide to Winter Wellness

I’ve always been a winter lover. The soft and beautiful colors of a winter landscape are inspiring and there’s nothing cozier than the warm glow of holiday lights and blazing fires in a cabin. As an avid skier and outdoorsy person in general, I want to stay outside and I’ll take any opportunity to get some cold, fresh air in my lungs when I can no matter the temps. It’s fun and exciting! Unless you’re sick.

For years, every winter season I was catapulted into a weeks-long cold or infection (for me personally, a nasty sinus infection) that brought everything to a screeching halt. In addition to being sick physically, I would also find myself with a tinge or maybe more, of seasonal depression. I’m sure many of you can relate. 

Years of studying, practicing and teaching yoga has dramatically changed my experience during the winter season and as a result I’ve seen a huge improvement in the health of my body-mind. It made me realize just how important staying connected to your body truly is and the ripple effect it has on every aspect of your life.  

The longer I continue on this journey of self-care and wellness the more I see that it is simply a practice of attuning and attending — taking care of what is yours. I believe this encapsulates physical, mental and emotional health because who else in the world has as much knowledge, experience and understanding of your body, heart and mind than you?

I’m excited to share the Yogi’s Guide to Winter Wellness with you all. This is a course that will give you valuable tools to stay in touch with your body-mind from a holistic perspective. Although I am an advanced yoga instructor, I’m not a doctor! Much of this info has been cobbled together with the help of doctors, yoga therapists and other medical professionals that I’m excited to introduce you to. Here’s how it will work:

Continue reading A Yogi’s Guide to Winter Wellness

A Course in Calm

Hey everyone,  Since I started my newsletter, The Exhale, a year ago, I’ve been waiting for the perfect opportunity to bring together my yoga and writing projects here on The Basic Goods. I’m excited and really proud to share that, A Course in Calm, is exactly that. Don’t let my title as a yoga teacher fool you, I’m also a person who deals with anxiety and a distracted mind like many people do. So I created this totally free course to share what I have learned and teach in studios and schools that help others (and myself!) feel more settled and calm.

I don’t believe that we need to accept this stressed and over-reactive state as the norm. Peaceful bodies and calm minds are our baseline and I know that we are all capable of living from that place. Please feel free to send me a message or sign up a friend/loved one if you like! Read on to find out more about A Course and Calm.

xx Kat

Manage and control your anxiety with mindfulness, yoga and breathwork in this free four week e-course, A Course in Calm.


Continue reading A Course in Calm

Beauty Basics | DIY All-Natural Deodorant

Would you believe me if I said that making your own deodorant is easy annnd fun? Probably not, but I’m gonna say it anyway! I started to make my own deodorant a few years ago because I refused to believe that it could really be that complicated. Based off what I had learned from making simple and non-toxic home cleaning products I knew that my pantry was chock full of eco-friendly ingredients that worked in my house so why couldn’t they work on me too?

Besides that, I was also keen on avoiding many of the chemicals in store bought deodorants such as, aluminum compounds, TEA/DEA, Triclosan, propylene glycol (this is especially harmful to people with sensitive skin) and parabens. Shockingly, the government does not require any safety testing before the creation and marketing of beauty and personal care products, and some like TEA/DEA have been banned in Europe due to the evidence that they are in fact, known carcinogens (chemicals that can cause cancer when used regularly).

Continue reading Beauty Basics | DIY All-Natural Deodorant

Wellness | Easy Yoga Poses to do at Home

Something I learned about myself in 2017 is that I do not like to (and cannot) sit still. For me, regular movement means I’m happier, healthier and feel more energized overall. However, I find myself sitting for long periods of time on the computer or traveling in a car way more than I’d like. After a while, things start to hurt, crankiness sets in and…well…it all goes downhill from there.

Maybe you can relate to this. Most of us do because as a sedentary culture, we are starved of the regular, nourishing movement that our bodies and minds need to be well. As a yoga instructor and lover of movement (motion is lotion! Is that weird? I’m sorry) I prefer to do a few easy and rejuvenating poses at home or in private to tune things up.

The poses below are simple, accessible and go a long way if you’ve only got 10 or 15 minutes to be on your mat.  Since the holidays have just come to a close, chances are you feel a bit burnt out and tight like I do right now. So, hopefully you’ll appreciate the simplicity of these poses. Remember to focus on your breath and meet yourself where you are. There’s no need to try and change a thing. Just breathe.

Happy New Year!  Continue reading Wellness | Easy Yoga Poses to do at Home

Wellness | Restorative Breathwork

It might be surprising to hear that as a yoga instructor, deep breathing can be one of my greatest challenges.

Like many of you, I struggle with panic and anxiety that at times feels hard to manage. When I feel overwhelmed or am just generally freaking out, my breath is always the first to go. However, our breath is the most effective tool we have to manage anxiety. And that means anxiety of any kind, like the irrational anxiety of doing chair pose (it always ends, guys) anxiety of sitting still in a quiet yoga class, of not checking your email—you get the idea.

Although we humans are a species prone to doubt, worry and futurize incessantly (thanks amygdala!) we’re also capable of healing these harmful patterns in a simple and intuitive way: our breath. The beauty and depth of this mind-body alchemy is so profound that whenever I teach it in class I’m always amazed by the shift of energy and focus in my students. Continue reading Wellness | Restorative Breathwork

Wellness | Homemade Eucalyptus Tea

Happy Autumn, everybody! Autumn is a time of year that both thrills and terrifies me. On the one hand, it’s a breathtakingly beautiful season (my favorite of them all), is the perfect weather for camping, hiking and being out of doors — and of course, is just the beginning of a very long and very wonderful string of holidays.

Oh, right, the terrifying part. The chillier weather also signals the start of sinus, cold and flu season! If you’re anything like me you fall prey to these things all. the. time. For this reason, I am willing to try most remedies that promise healing and a hope for a less congested future.

I recently got knocked off my feet by a virus-turned-sinus infection and ran to the store to pick up some essentials when I decided to grab myself some eucalyptus leaves to brighten things up — you know, as one does. As I got a whiff of this potent flora I wondered how they would fare as a tea? Luckily, intuition served me right. Not only was my homemade eucalyptus tea delicious and easy to make it was also totally WORKING!!! To my delight, I also discovered it works great as an inhalant if you are suffering from those nasty dry and itchy symptoms.  Continue reading Wellness | Homemade Eucalyptus Tea