First Wear

I wore my new shirt to the city for the first time!!
(A shirt that I have been sketching and dreaming about for over a year now)
And here is what happened:

While perusing the steam table at Dig Inn in midtown east, a neighborhood I am rarely in, a beautiful woman in front of me turns, reads my shirt and exclaims ‘Me Too!’ 

Me: isn’t it the best!?
Woman: Yes! I danced all the way here!

We ordered our respective bowls. I followed her lead with a rice quinoa blend. I topped mine with cauliflower rice, sautéed kale, and spiced cucumbers! 

We chatted again about movement and our happy open energy while seamlessly finding a table and decided to eat together!! An hour passes while we discuss our mutual interests. Yogic journeys. Past life regression. T. R. E. Our private practices. Integrative Nutrition, Hypnosis. 

It was clear we were meant to be in each other’s lives!Karla SIPThis is Karla! Karla loves the color gold and dancing in streets on NYC!!

We asked a woman at a neighboring table to take our photograph. We then spoke to her for about 20 minutes about energetic healing, movement and mindfulness practices!

Stretch In Public.
Smile in Public.
Interact with people who look like they have good energy!!

It’s a movement of movement.
The more good energy growing the more chances it will come back to you when you need it!!

Length Strength Love,

P.S. Shirts available HERE!


Cool. Refreshing. High Protein. Lots o’ Nutrients!


Get You Summer Gazpacho On!


Onions (yellow, 2 medium, chopped)
Celery  (1 bunch, chopped)
Carrots (4-5, peeled and chopped)
Peas (I used 3 bags frozen, you can also get fresh PEA PODS and SHUCK them)
Mint Leaves (fresh, 3/4 of a cub packed tightly)
Vegetable Broth (make your own Easy Recipe Here, or use a box or can)
Coconut Milk (2 cans, I like Thai Kitchen)
Oil (spoonful, coconut or olive)


Sauté onions in oil, about five minutes. (medium heat)
Add celery and carrots for another five minutes, till soft
Add veggie broth and peas, five minutes, till warm
Add coconut milk and mint
Then use immersion blender or transfer to a stand up blender
Let cool!
Chill or freeze!

You are ready to pack your icebox for a festival or a day at the beach or park!
Providing sippable nourishment, and the only thing needed in a vessel!

I recently made this for the Gratitude Migration festival! 3 days camping on the beach!

I froze the Gazpacho. Acting as Ice for the cooler, on the 3rd day it was still ice cold and I was able to offer a cool refreshing nourishing smoothies to fellow campers and keep my body performing with high good clean energy!!

Please send any questions or feedback!!

Length Strength Love


My SuGaR Elimination + Reintroduction

I eliminated refined sugar for 3 weeks. (Yes I ate fruit. No I did not eat things containing sugar as an ingredient and no syrups: maple, corn, brown rice or otherwise).

Sunday night I reintroduced sugar to my body by way of a favorite treat, homemade by a loving friend, macaroons. (Shredded Coconut. Sugar. Egg whites. Almond extract)

I ate 1, slowly, as I journaled. Savoring the sweet excitement. I could not stop myself from eating 2 more. 5 minutes later my face felt like it was lit on fire. My ears turned deep red. Pain shot through my joints at my elbows and knees. A strong headache began in the back left region of my skull. I breathed. I journaled. I texted my support group, yes this is a real thing. I drank lots of water, flossed, brushed, scraped (my tongue. real thing. do it!) and went to bed.

Sleep was interrupted by intense wrist and thumb joint pain and uncomfortable temperature extremes. (FYI. This is not a regular occurrence for me. I generally sleep soundly. Even more often the past 3 weeks with no refined sugar)

I woke up at 7am and decided to only drink water and tea (turmeric and ginger root simmered for 10 minutes to reduce inflammation ) until I felt hungry. I worked on emails and calls from 8am till 1 pm. I went to my studio and had a 1 hour Yoga practice. At 2:30pm my tummy began to speak up. I made a green smoothie bowl with aloe, kale, celery, half a lemon, and almond milk (homemade of course) topped with some sunflower seeds and oats. Things are back to good with even temperatures and joint space doing it’s thing without screaming in agony.


Sugar, you are a nasty powder, snuck in everything, drug and I will no longer be succumbing to your pain and addictive ways. Bye!


Sugar turns off our hormone’s power that tells us we are full, Leptin. It turns up our production of Leptin till our brain can no longer hear it. See Leptin Resistance for the in depth story.

Sugar is 4 times more addictive that cocaine. Causing the brain to release surges of natural opioids.


Refinement of sugar invented in India in the 1300’s. Sent to Europe in the 1600’s. Considered an extremely potent drug. Handled under lock and key only by apothecaries.

In France it was known as ‘Crack’.

Marvelously addictive. Businessmen saw fortune. And produced it locally by using slave trade on sugar plantations.

Sugar is 4 times more addictive than cocaine. Refined sugar is not food. It’s a high calorie drug. Ground into powder so it can be dressed up. Imagine if we were all chewing sugar cane.

*History source from a lecture by Julia Ross, MA

My hope for my experimentation with elimination diets is to bring awareness around different food’s effects on me. In this case sugar’s addictive qualities and my bodies rebuking reactions.

1) Know the intital weeks are HARD
2) I lost 6 lbs in the first week
3) Read this

Stretching my eating habits in Public for all to read.
*A Movement of Movement*

Manifesto of a NYC Yogi (Pre India visit)

Have you ever had someone pay you a compliment and you thought: Holy Smokes, I remember when the opposite was reality, or I remember wanting to have my life together like that.

Most recently, I performed in a show and someone said to me after “Wow. You have no hesitations!”
It seemed like a magicians wand flew, smoke rose and here I am. Much like I imagine life flashing before someone in a near death experience, I flashed back to a past version of myself. Thinking how I longed to feel a stronger sense of self worth every time I had hesitations or yearned to be more confident, to do and say the things I truly felt, deeply tapping into authentic Vinny!
My past flashes before my eyes as I find true Life.
I attribute this authentic life finding to several things:

1. Yoga. Stilling the fluctuating states of the mind in order to hear the seer!
2. Passion Planning. Setting a clear passion roadmap. Knowing where we want to go makes it easier to get there.
3. Ridding of doubt and Going for it! Speaking to every person I want to connect with! Teachers. Leaders. People in seats of power.  ZERO HESITATIONS!
Bonus. FINALLY at age 33 having a clear definition of God or Higher Power, I can confidently explain my belief to you now: God or Godliness, to me, is in everyone and is everything. We are all the same and are connected and once we recognize supporting everyone supports ourselves and the world at large we can find a heaven on earth and Peace within and outside of ourself.

Supportive Energy is transferred in many ways. Trick is, I find, is to pinpoint the ways that you can share your energy with the most people. Be it through the work you do, the way you carry yourself, the tribes you vibe with, or even your spiritual practices.
My supportive Energy sharing and connecting usually starts with a smile. Beaming from my lips teeth and eyes!
Thank you for reading.
I love feedback or perhaps you would like to share your own experiences with confidence, Yoga, God, or Passion.
Comment or contact me directly!

Curious what will come out of me after my visit to India tomorrow?! Me too.. Till then!
The Divine Light in me recognizes and honors the Divine Light in you, Namaste.


Do you say it? Do you whisper it? Do you sit at the end of a Yoga class confused as to it’s meaning and say nothing? Do you #namaslay or #namastayinbed ?

I have always wanted to know the meaning of words English, Spanish, or Sanskrit before I say, sing, or chant them. (I love the ‘Look Up’ button on the iPhone)

Big love to the teachers who explain Sanskrit words or chants before asking practitioners to recited or do them!

At the end of every one of my Yoga classes I give my short definition of namaste: ‘The Devine light in me recognizes and bows to the Devine light in you. Namaste!’

Unpacking it a little more: We are all made up of the same stuff; atoms, particles, what have you. We all breathe the same oxygen, atmospheric dust, Air! There is a connection between all human beings and celestial that is deeper than the eye can see. Energetic, if you will.

Namaste says: I recognize this connection and I respect that we are all equal. Human. Space. Or aliens. 😁
Much love, respect, and gratitude for ALL!!

Length Strength Love,

Pickle Recipe (No Vinegar)

While studying nutrition and learning about the Micro-biome (AKA our Gut!) I kept hearing about ‘lacto-fermentation’ to form the good bacteria we need to digest our food. I even confirmed with ‘The Pickle People’ (you know the people you see at summer and fall festivals) it’s true: they don’t use vinegar either!!

So I did my research. Lacto-fermataion keeps our Gut strong and strengthens out immune system.  So I got to pickling. I was so happy with the turn out I have done it 3times since.

And without further ado… The No Vinegar Pickle Recipe!!


Cucumbers. Salt. Filtered water. Grape leaves. Ball jars. Spices. Garlic. Dill (fresh &/or dried). Jalapeño or banana peppers. Whatever you like! Fennel seeds. Black peppercorns.

Key ingredient: Grape leaves for the tannins to keep the pickles CRUNCHY! I had to ask where the grape leaves were. They are in a jar with water near the olives. This is what they look like when you take them out and unroll!

Fill the bottom of the jars with your spices and 1 grape leaf!

Then put in your cucumbers. Cut or if they are small go ahead and leave them whole, they will keep crunchier that way!! 

Mix 2.5 tablespoons of salt with a quart of filtered water. Then pour into the jars making sure to cover the cucumbers AND leave 1 inch of air at the top. Top with one more grape leaf. 

Seal and place in a cool dark space. The counter may work. Taste in 2-3 days. You are looking for tangy pickled flavor that TASTES RIGHT TO YOU! 

IMPORTANT: be sure to BURP (open the lid to release the bubbles) approximately every 12 hours. So it doesn’t explode like this one:

Once the pickles taste good. Pop them in the fridge and have 1 or 2 (or 5) a day!!
IMPORTANT: If the brine gets murky or milky. Throw them away. This happened to 1 of my 25 jars this season. It means something you didn’t want got in the jar. No fear. Just something to be aware of 🙂

Small pickles are available right now.

Go out and try it. Let me know how they turn out. Or get in touch with any questions!
Length. Gut Strength. Love.

Yoga 4 ____

your specific needs!

Be it Low back pain. A Late night drinking. Stress. Stagnancy. Over indulging. Wedding weekends. Anxiety..

We’ll consult about your lifestyle or daily and weekly itinerary and I will design a class specific to your needs!  Alleviate an ongoing ailment and propel you forward on your journey!

Yoga 4 Bachelorette

Kim here used Yoga 4.. a Bachelorette Party.

The Sugar Bowl (beach bar) was lined up for the night before. So, we did a liver cleansing light vinyasa class!! Everyone received Goji berry juice with essential oils to revitalize, invigorate, and fortify.

That’s me in the hat. 🙂

Contact me for your free consult and we can schedule your private lessons or private group class!

Length Strength Love,