, ,

Confidence Boosting Yoga Poses for Beginners

Need a confidence boost?

You’re heading to a big job interview or maybe you’re trying to single handedly build your own business. Maybe you need to psych yourself up for a first date or need the confidence to ace a big test…

Regardless, you could use a little oomph in the confidence department, eh?

Part of my yoga teacher training homework last week was to watch this amazing TED Talk: Your Body Language Shapes Who You Are.

In the video Amy Cuddy outlines convincing evidence and studies that prove your body controls your mind.

Amy suggests the following:

  • To Expand
  • Make Yourself Big
  • Take Up Space
  • Raise your Hand Alllll the Way In the Air

And the big takeaway:

Fake it Until You Become It

This TED Talk is an absolute must watch and the next time you’re in need of a confidence boost, try out these beginner friendly, confidence boosting yoga poses.


 Confidence Boosting Yoga Sequence for Beginners :

Tadasana | Mountain Pose:

mountain pose

While in mountain pose, find yourself rooted deep within the Earth. Stand tall, finding strength from the tips of your toes all the way through the crown of your head. Hold arms strong by your sides, palms facing outward, arms engaged, eyes closed.

Begin an elevator breath, breathing life through your inhales up from the tip of your pelvis out the crown of your head: slow, controlled, on a count of 4-6. Bring the breath, like an elevator, back down with the exhale.

Hold Mountain Pose for 3-5 Breaths

Virhabdrasana II | Warrior II:

warrior two

With one foot pointing toward the short edge of your mat bring the opposite leg back and wide, back foot parallel to the short edge. Remember, take up space here. Bend your front leg at a 90-degree angle (as you can see from the photo, mine is not quite 90 degrees, that’s fine), begin to square your hips to the long edge of your mat, arms out to a T, parallel with your legs, gaze over your front hand.

While here, imagine you are a fierce warrior, preparing for battle. Continue your elevator breaths and with each inhale repeat: “I am Strong”.

Hold Warrior II for 3-5 Breaths before Switching Sides for another 3-5 Breaths.

Anjaneyasana | High Lunge with Mushti Mudra:

high lunge

High runner’s lunge combined with Mushti mudra will get you pumped up for anything!

Mushti mudra is a strong mudra, providing stability and confidence.

From Warrior II pivot your foot, tucking your toes and balancing on the ball of your back foot and entire front foot. Bring arms to a T, this time, perpendicular to your legs. Place your thumbs into the palms of your hands, creating a fist (mushti mudra.)

While here, imagine you are ready to launch forward, running your hardest to win the race at hand. Continue controlling your breaths and with each inhale repeat: “I am Ready”.

Hold for 3-5 Breath before Switching Legs for another 3-5 Breaths.

Tadasana | Mountain Pose with Clasped Hands:

mountain pose

Take a break from working those legs for a few breaths and return to Mountain Pose, this time with hands clasped behind the head.

Remember to take up space, find your inner confidence, and see yourself succeeding in whatever it is you’re about to do.

You’re supported, steady, and climbing mountains. You got this!

Hold for 3-5 Breaths.

Utkata Konasana | Goddess Pose with Temple Mudra:

goddess pose

Ladies and gents alike, this pose is going to leave you feeling like you’re ready to set forth and conquer.

Turn to the long edge of your mat, feet parallel to the short edge, toes points at the corners of your mat, and bend at the knees. Reach the arms above, clasping your hands like a church steeple (or Charlie’s Angel’s, whatever :p )

While here, tell yourself that you’re special and smart and have the courage to chase your dreams and change the world. Continue your beautiful breath and with each inhale repeat: “I Can Do This”.

Hold for 3-5 Breaths.

You’re ready!

Have the confidence to know that you can do whatever it is you set your mind to!

In love and health;



Grab my FREE “What You Need to Know Before Your First Yoga Class” (with a complete checklist) Below!

Come hang out with me on Instagram and FaceBook!

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Most images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

, , ,

Explaining Your Healthy Lifestyle to Those Who Don’t Understand

I could make this blog short and sweet and end it right here, one sentence, with this:


You don’t have to explain or defend your healthy choices to anyone, especially the critic.

First off, congratulations!

You’re doing something that millions upon millions of Americans aren’t strong enough or motivated enough to do….(yet).

You’re drinking bone broth, trying to prep your meals, cutting out sugar. You’re bringing your own meals to communal gatherings and tracking your water intake.

You’re doing your best to hit the gym and make your workouts count. You’re choosing to spend your money on organic produce instead of cable or the latest fashion trends.

You’re making decisions, many that are much different from the others around you.

Be proud of that.

Many don’t understand you and many never will, and that’s okay. Be proud because you are taking charge of your health. 

It’s easy to pick up fast food and it’s easy to skip the gym to watch your favorite show on Netflix, but it takes discipline to do what you’re doing.

Discipline determines destiny. *Not my quote, but wish it was!*

And you’re rewriting your destiny with each healthy decision you make. Again, congratulations.

There are going to be people who criticize you, make fun of you, and talk behind your back.

“They think they’re better than us”, they whisper.

“They are making this lifestyle change too dramatic, they’ll give up soon”, they say as you turn your back from the free cake someone brought into the office.

“They’re obsessed”, your family scoffs as you return to the gym for another evening working out or stop by the store for ingredients instead of hitting up a drive-thru.

They’ll have a 1,000 things to say about you to make themselves feel better and to put you down.

But don’t listen. Let it roll off your back. You’re doing this for you, your health, and the others in your life who depend on you.

Keep. Moving. Forward.

To the critic:

You may not understand right now, you may be laughing at me and us and angry at the words I’ve written, but know, you can do it, too.

You have the power and the strength to change your life as well. There are obstacles and excuses and we’ve all used them. But work through those obstacles, evaluate your priorities, and think about what you’d rather enjoy; sugar and conveince today or health for a multitude of years to come.

I belive in you, too, critic. I believe that you can better your health and live life that encompasses health, as defined by you.

Instead of critiquing, how about asking? Ask why the person changing their habits is doing what they’re doing. Ask why they gave up cable to spend the money on a gym membership. Ask why they decided to bring their own meal to the family or company dinner. Ask them how they made it and why it’s good for them.

I’ve written this blog from personal experience, practitioner experience, and personal training experience.

The pain from others remarks and jokes is one that isn’t easily forgotten.

There are many things that make us, those who choose health, different; one of the biggest being that we don’t give up.

We push forward, through the plateaus, through the unanswered questions, through the tears.

We are different and a difference that doesn’t need explaining or defending. We are who we are and that’s a beautiful, wonderful choice. To those who don’t understand, one day you will, and you’ll wonder why it took you so long to decide to put your health as a priority in your life.

I encourage you to think about taking that step today.

For more information on nutritional therapy, questions, or further discussion, please feel free to contact me at katie@naturallykatie.com or find me on Instagram and FaceBook.

, ,

The Most Common Nutritional Deficiency in America

Water, water everywhere all the drops to drink!

Are you one of the millions of American citizens who are dehydrated?

It’s hard to believe in a nation with some of the cleanest, most available water that it is the most common nutritional deficiency.

What does water do?

Water is the forgotten macronutrient, but is imperative to proper, healthy bodily function.

Here are a few of its roles:

  • Regulates body temperature
  • Cushions bones and joints
  • Flushes toxins
  • Transports nutrients
  • Improves cell-to-cell communications

Without adequate water intake, the body cannot properly perform nor can it stay energized throughout the day. It not only acts like a lubricant to the joints, but keeps our skin looking clear, and in imperative to sending toxins out of the body! If you experience achy joints, dry skin/problematic skin, or notice your urine colored a dark yellow, try upping your intake.

How much should you drink? 

So, water is great, right? But how much should you be drinking?

A simple, effective equation to use is:

Your body weight / 2 = ____oz.

For example: 150lbs / 2 = 75oz of water

75oz of water is the equivalent of a little over a half gallon, or approximately 5, 16oz bottles of your favorite water.

This number does not take into account your daily consumption of diuretics or exercise. If you partake in either, you’ll need to add even more water into the equation (pun intended, as always). If you need additional help finding the ideal amount of water for your nutrition/physical goals, that is something I can help you with through one-on-one nutritional therapy.

But is all water created equal? Of course not…because that would be easy….

What kind of water?

First, plastic is a different topic for a different day, but just know glass > plastic in everything.

Spring water is my preferred source of water because it is naturally “processed”, contains essential minerals, and is wonderfully tasty.

Justin and I are blessed to have a spring on our property, but as most individuals are not, buying spring water from the store is a great option. Or! Even better, you can filter your own water through the Berkey (check out this blog post for a little more on the Berkey) and add my favorite mineral drops to it! Then you can add it to an awesome stainless steel water or glass water container and drink up!

The minerals in your water will also help your body “hold” on to the water you drink and utilize it, versus you just going to the bathroom every half an hour.

If you must purchase plastic, bottled water, I love this brand: Penta


And as a little bonus here is a short list of diuretic beverages for you reference:

  • Coffee
  • Peppermint Tea
  • Dandelion Root Tea
  • Other Herbal Teas
  • Kombucha
  • Fruit Juices
  • Alcoholic Beverages
  • Some Medications

Thank you all for reading and I’ll be seeing you in the next one!

And don’t miss out on next week’s “2 Minute Tip Tuesday”, ‘Like’ Naturally Katie on FaceBook!



Contact me at katie@naturallykatie.com for more information.








 Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 


Full Body Workout and Post Workout Meal, Hotel Style.

Happy Saturday, friends!

Justin and I are traveling out of town this weekend for some business.

That sounds so fancy, eh?

We’re a few hours away from home for Justin’s USPA powerlifting class. (If you didn’t know, we own a gym in Hurricane, WV. It’s 1 of 2 USPA certified gyms in the state!)

While he has been in class, I’ve been back in the hotel room working on projects, going over client paperwork and mayyyyybe watching a few YouTube videos (or maybe more than a few…oops!) I took a break this morning to squeeze in a little workout, and I thought it might be fun to share for those of you who want to take advantage of the complimentary hotel gym next time you’re away from home.

When I walked in to check it out yesterday, the first thing I noticed was it was small. But that wasn’t going to stop me! You just have to be creative and willing to steer away from your programming a little.

When back home in our gym I like to superset, go heavy, and incorporate exercises that are both effective and smart. Today, I went back to the basics and a little lighter than I’m used to…but my legs and shoulders were burning and tired and my heart rate was definitely up, so I chalk it up as a winner!

Without further ado, here ya go!


What I Had to Work With ^^



  • 5 minutes at 3.6 on the treadmill
  • Lightweight alternating shoulder laterals and shoulder raises

2X30 (which means two sets of 30 reps)


  • Dumbbell Chest Press on a Flat Bench Superset with
  • Dumbbell Flys on a Flat Bench (Cutting the weight by 10lbs from my Chest Press weight i.e. Chest Press I started with 15s, start flys with 5s)


  • 1 Arm Dumbbell Rows Superset with
  • DB Shrugs


  • Stripset (10,15,20) DB shoulder laterals superset with
  • Seated, Bent Over DB rear delt rows (15,12,10)


  • Stationary Walking Lunges (15X3) superset with
  • DB Goblet Squats (15X3)


  • Standing Calf Raises (3X25) superset
  • DB Stiff-Leg Deadlifts (3X15,12,10)



  • HIIT Cardio on the Treadmill for 8-10 Minutes
  • Cool Down/Stretch…and you’re finished!



Yesterday evening when we went shopping, we weren’t sure if our hotel room would have a fridge or not so we grabbed all non-perishable foods. This was what I came up with for my post-workout meal!


Use your hotel’s coffee maker for 8oz hot water, stir everything together and enjoy!



More Hotel Tips:

You can often get plastic silverware at the front desk, just ask! And use the cups that are usually sitting with the ice bucket as a bowl for your oatmeal!


This meal was super quick to make, absolutely delicious, and easy to travel with!

I don’t eat oats too often at home, but if I did, this little recipe would probably be a go-to for me!

I do hope y’all enjoyed this traveling how-to and I hope it serves you well as a hotel workout/workout inspiration in the future!

If you’re interested in learning more about exercise, Justin will be a guest speaker on the topic “Exercise Rx” for my “Naturally Katie’s Six Week Start-Up” lecture series beginning January 7th.

Join me for Weeks 1 through 5 to learn more about nutritional foundations and end Week 6 with Justin to gain a better understanding on exercise and how it can benefit your health.

 Tickets and packages are on sale now and can be purchased in person at our gym and/or HealthSmart Teays Valley as well as online through PayPal here on my website!


Now, get off yo booty and get to working’ out!



Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.