“Learning that a true pause is an instant, and it needn’t be profound nor prolonged. One attentive breath. The perfect bite of food. A deep laugh. A steady gaze with the ones you love, loving you back.”

~Elena Brower

A Teddy On A Mission: Meddy Teddy





As a yoga lover I found this really cute and a great way to introduce younger kids to yoga practice.






Meddy Teddy




Sunny Sun Day


🌞Happy Sunny Sun Day!!🌞

Hope you’ve all had an amazing weekend! This weekend was pretty 💪🏽fitness oriented for us over here. We were either working out or watching the re-runs of Game Of Thrones, which we have one episode left I think and we’re ready for the new season!! 

If you’re a #GOT follower (GOT’er aka…Thronies), and haven’t read the novels yet,  what questions or story lines are you eager to see clarified the most??? For me, right now my most looming questions to be answered are; 

❓Will Jamie Lanister be the one to put an end to Cirsei’s craziness
❓After everything she’s been through, and learned, is there any meaning at all to Arya’s story line, really, will it come into use

❓Will Daenerys’s title get longer

And most importantly….
Will any of the 🐺 dire wolves make it

I have many more questions, but that’s what’s on my mind tonight 🙃

So besides re-runs, I headed outside this morning for a quick couple miles. And if the last week or so is any indication of how summer’s gonna be, we’re in for some dog days ahead😢💦. early mornings and inside tracks here I come! It was ☀️🔥 h u m i d 🔥☀️today! But it felt good and my legs are feeling stronger and stronger. I’m really happy I decided to start back at square one and train right. I don’t care how long it takes me to reach my goals. 🐌🐌🐌🐌 Length of time is the least of my worries. These days, doing things in a way that creates strong daily habit is more important than rushing the process and in the end reaching a fail point.

Also, took a break from Shaun week on repeat and the for some yoga and meditation. I needed it mentally and physically. Hubby needed it, because of dreaded shin splints he’s had. 

My meditation was emotional and happy. I feel I am in such a good place now and being centered is becoming a more common feeling these days. You just know when all the pieces are starting to fit into place ☸️


“And, when you want something, all the universe conspires in helping you to achieve it.” ― Paulo Coelho, The Alchemist

Yoga and a long beautiful walk through the Botanical Gardens…


Saturday the hubby and I had a morning yoga session at the Norfolk Botanical Gardens. The gardens host quite a few different community projects as well as certificate programs in Floral Design. It was a gorgeous cool spring day and a perfect way to spend Saturday morning together! The class was very beginner friendly and the instructor, Charlotte was amazing! She also teaches Yin Yoga at the The Space Above Yoga Center


After yoga, we received free admission with the cost of the yoga class. What a beautiful way to spend a Saturday morning, yoga to restore surrounded with nature’s beauty. It was a magical day! 


It was peaceful and kind of meditative at times. Even though we’ve live in this area nearly 9 years, my hubby’s never been to the Botanical Gardens before. So this made the day extra special.



I’ve been to the Gardens with visiting friends during the height of tourist season and it was beautiful. But it was hot and can get crowded. I’ve always recommended people travel here during off season. No lines, hotels are less expensive, and events are less crowded. So plan two trips to the area. One for relaxing and one to take in all the tourist vibe events! 


So now come take a walk with us as we explore the

Norfolk Botanical Gardens


“There is unspeakable beauty and potential to be found in nature. It entices me and is an invitation I just have to accept.”  ~Jil Ashton-Leigh 



“A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feeling as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.”
~Albert Einstein




“It is no longer sufficient to describe the world of nature. The point is to defend it.” ~Edward Abbey

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep sea, and music in its roar:
I love not man the less, but Nature more”
~George Gordon Byron



“Adopt the pace of nature: her secret is patience.”
~Ralph Waldo Emerson


“‘Is the spring coming?’ he said. ‘What is it like?’ …

‘It is the sun shining on the rain and the rain falling on the sunshine, and things pushing up and working under the earth.'”

~Frances Hodgson Burnett, The Secret Garden



“Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. … There is something infinitely healing in the repeated refrains of nature — the assurance that dawn comes after night, and spring after winter.”

~Rachel Carson, Silent Spring



“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.”

~John Muir, Our National Parks




“I felt like lying down by the side of the trail and remembering it all. The woods do that to you, they always look familiar, long lost, like the face of a long-dead relative, like an old dream, like a piece of forgotten song drifting across the water, most of all like golden eternities of past childhood or past manhood and all the living and the dying and the heartbreak that went on a million years ago and the clouds as they pass overhead seem to testify (by their own lonesome familiarity) to this feeling.”

~Jack Kerouac, The Dharma Bums








“An early morning walk is a blessing for the whole day.”  

~Henry David Thoreau





“Whoever loves and understands a garden will find contentment within.”

~Chinese proverb





As we walked through the Enchanted Forest, the birds became hyper aware and greeted us as we passed by! It was magical!

This slideshow requires JavaScript.






“Nature does not hurry, yet everything is accomplished.”

~ Lao Tzu

Sadly it was closed, the Butterfly House is a summer event.


But the Butterfly Garden was blooming!



In a field of roses, she is a wildflower.



“One touch of nature makes the whole world kin.” ~William Shakespeare




“The richness I achieve comes from Nature, the source of my inspiration.”

~Claude Monet



This slideshow requires JavaScript.


The Rose Garden


“One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses that are blooming outside our windows today.”

~Dale Carnegie

This slideshow requires JavaScript.



“Take time to smell the roses.”


Hope you enjoyed the tour of the Norfolk Botanical Gardens. We highly recommend it for a low key, long walk kind of day filled with beauty. 


Susan & Keith


The Grateful Walking Dead?

Just ran across this and had to share with you guys! Zombie Yoga Original Artwork! If you’re a fan of The Walking Dead & Yoga, you may just love this artwork. You have to check out their Instagram or Kozyndan Blog for all their artwork!

Bunny Yoga – It’s a Thing

Brian Russo has a whole book dedicated to Bunny Yoga which is super cute!

It’s available on Amazon, just click the book cover below to check it out!


And there’s a yoga studio in Richmond, British Columbia where you can take yoga practice with the furry little ones scurrying about 💜




Yoga Mat By: Gaiam – Hana Singlet By: INKnBURN
Up off my buns finally. Been in a physical rut/dead stop for quite some time. Struggles are real, depression and loss are real and not always is it easy to bounce back. I tend to shut myself off and hide from the world till I am stronger again. I think it’s because I never want anyone to see or know when I am hit hard and feeling weak and vulnerable. Shutting myself down has always been my go to fix. But it doesn’t work, it only makes things worse.
So I have a new attitude, new goals, and a new fitness schedule. It’s easy and flexible and will allow me to ease myself back into it all while still pushing my limits but giving me room to change things up. In the past I’ve tried to adhere to rigid schedules (that I made for myself) and ultimately I burned out fast. I pushed to hard in some aspects and not hard enough in others. But now I feel my head’s back in the game and hubby and I are working to be a support system instead of being negative enablers. You know how that story goes. I’d say how about stopping for a doughnut and while yeah one doughnut is fine, once in a while, us leaving with four doughnuts and neither trying to talk the other back to just one, or better yet none in NOT fine.
We’ve sadly loved each other so much we’ve allowed each other to be lazy and excuse away and let back in bad eating habits. Now we’ve acknowledged the problem and are facing it head on. We’ve turned the page and now love each other enough to say no, to give that push when needed and to be the reminder that we can do better and strive for more. We’ve moved and LOVE the place and with that have good vibes and positive energy flowing again (photo’s to come)!
So yeah, back to my schedule….
I’m getting back to the basics and starting all over again. This will help me focus and small improvements and specific goals.
Monday – Yoga
Tuesday – Run/Walk/Run
Wednesday – Cross Train/Weights
Thursday – Run/Walk/Run
Friday – Yoga
Saturday – Long Run/Walk/Run
Sunday – Rest/Stretch
When we moved we moved near two amazing things,  a park and a yoga/meditation/reiki studio! We also live near a gym and the YMCA (looking into memberships). And I also have a couple at home video’s I love. Bob Harper has a great series of video’s that are complete cardio conditioning, these are my go to when I am at home and need a good strength workout. He also has one of my all time favorite Yoga dvd’s. But I also follow a few yogi’s online and I’m going to check out Beachbody’s new release, 3 Week Yoga Retreat. Seane Corn, Travis Eliot, Shiva Rea and Rodney Yee are some of the online yoga teachers I follow. Another great source for yoga is Gaiam! I am hoping to incorporate some of the RWB‘s Death By Sled workouts @TheVault (it’s gonna hurt!). I’m dying to try kickboxing!
Toss in some hiking, hula hooping, swim training (yikes) and maybe some biking and climbing for a bit of flavor and I think I’ll be doing just fine. Oh and don’t forget RACES!! They are a huge motivator and so much fun!!
I am so thankful for my husband, friends, and family that stick by and remind me that even when life gives you those lemons, oranges and grapes are out there too. I’m thankful for my INKnBURN, RunJunkEes, RWB, and Hogwarts Running Club families out there who even when I’m not participating give me the motivation and inspiration I need to pick myself back up again. You have no idea how inspiring you really are 💙
So if you’re out there and life gave you some set backs and kicked your butt to the ground, just remember that when you fall, you can rise again. So start climbing back out of it and live. Live life loud and embrace ever single moment with your whole heart. It’s your one sweet life. Don’t let anyone’s judgement hold you back, even your own. I believe in you and I believe in me. We can do this 💜

Eagle NamasDay Is Coming Up!

main22 (1).png

Eagle NamasDay is an annual initiative facilitated by Team Red, White and Blue to get people, specifically veterans, on a mat and practicing yoga. Eagle NamasDay includes yoga practices hosted by Team RWB Chapters and held at studios/locations throughout the country on December 3rd, 2016. 

Yoga anyone? Team RWB isn’t just for runners. It’s about connecting veterans to their community through physical and social activity. Our chapter in Virginia Beach coordinates running events, rock climbing, rappelling, cross-fit, yoga and much much more. 


From Team RWB: Eagle NamasDay

“Team RWB has previously developed discipline-specific events, like WOD for Warriors and Eagle Ride Day, which have encouraged Team RWB Chapters to engage with their Teams and the local community over a fun, physical fitness event.  Eagle NamasDay is the newest addition and reflects the growth of yoga events in Team RWB Chapters over the past couple years.  If your Team is not currently incorporating a yoga practice into its consistent offerings, hopefully Eagle NamasDay will help change that.  Yoga has many individual benefits while also providing a healthy and effective mechanism to engage veterans and connect them to their community. In it’s simplest form, Eagle NamasDay seeks to get as many Team RWB Eagles on a mat and practicing yoga.  It is our hope that this event/initiative will lead to more consistent yoga events in Team RWB Chapters across the country. 

Given the broad variety of yoga schools, practices, and goals, Eagle NamasDay is not intended to be overly prescriptive.  Each event/practice that takes place across the country will be different in its content, postures, and flow.  That said, we recommend incorporating the following into your local practice, or if you’re working with a local yoga studio, you could ask the instructor to consider adding the following to that day’s practice:

  • Virabhadrasana 1 (Warrior 1) – The posture exemplifies strength and balance (fierce grace). As we practice Warrior 1 we open our hearts and develop courage, increasing our body awareness and depth perception.
  • Baddha Virabhadrasana (Humble Warrior) – The posture demonstrates our true willingness to serve. As we bow in grace and humility. This forward bend creates inner focus.
  • Garudasana (Eagle) – The challenge of Eagle is both internal and external, a powerful balancing posture, combined with a double twisting action of our limbs. Eagle requires present moment acceptance with the flowing of our energy and persistence.
  • Seated Meditation – Taking this time to be present and connect to all that there is allows for us to let go of the day-to-day conflicts one breath at a time. “

75 Min Power Yoga


An athletic yoga-based workout aimed to increase strength, flexibility and stamina! This full length total body workout focuses on combining dynamic breath with a series of strong, flowing and static movements. All levels are welcome, lookout for modification demonstrations throughout the video. Set to an eclectic mix of music and designed for you to access conveniently anywhere.

Few of the many benefits:
– Perfect compliment to weight training
– A great way to improve concentration and focus
– Guaranteed sweat to purify skin of toxins
– Increase in daily performance – Stress management

Requirements & Restrictions
– All-levels, modifications are available
– Not suggested for those with chronic ailments





For more info on Mark and checkout his other power yoga videos, go to:


“Running water never goes stale,                                                so you just have to ‘keep on flowing’…”

I Run. I Yoga.




Yoga is one of the serious loves of my life. I would be lost without it. Yoga helps in everyday life, let alone running. It can be a very spiritual journey for some, it is for me. But it doesn’t have to be, it’s not a requirement and many people avoid yoga because of religious implications. My husband does yoga and in no way is it a spiritual experience for him. For him it’s simply a way to move better and to relax his body. What can yoga do for you the runner? Or just you the human? Read on…








Rest Days – Yin Yoga
Also known as restorative yoga, is fabulous on rest days. You only have to do Downward Dog Pose once, to know good it feels on tired, tight calves. Dynamic stretching helps prevent injury during your runs and aids in shortening recovery time from injuries you do receive. Everything from Butterfly pose, Forward Fold and Dragonfly pose to Savasana (or Corpse pose) are designed to relax & restore





Strength Training – Power Yoga

Also known as vinyasa can build strength, particularly in the core. This in turn gives you better balance. This is important for a runner because essentially we are moving from balance on one foot to the next, albeit for short times. Strong balance will give your run a more constant and controlled feeling. The yoga poses Tree, Extended Side Angle and Eagle all work on balance.



For Flexibility – Hatha Yoga
Mobility is a source of many injuries and even prevents some from running. This is especially true as we age. Your joints and muscles become stiffer more easily from sitting (desk jobs) or being a couch potato and with age this increases and happens quicker. Joints become more rigged with age and from repeated foot strikes to the pavement. Yoga helps release the joints and hip flexors and the tension in them, all while lengthening your muscles. This all allows from better mobility and flexibility. There are many gentle yoga poses designed for better flexibility such as Warrior, Reclining Hero, Bridge and Rock The Baby.






For Better Breath Control
Yoga requires concentration and attention to breathing, which will significantly benefit runners. This will also help you to better concentrate during a race and improve your performance because of it. Breathing, as we all know, is an essential element for running, as your ability to take in directly affects how fast you can actually go and how long you can maintain a pace. Learning breath control and any even small meditative mantras help that mind to body connection making you feel more in tune with your body. Learning proper breathing techniques is heart healthy because it slows your heart rate and keeps it at an even beat.




Mental Focus
As humans we assume that our mind and body are always working in sync, but that’s not always true. Any endeavor you do will give you moments of dread. A feeling of “I’m done”. When working on many of the poses in yoga, you’ll find it’s mind over matter. Focusing on flowing from each pose to the next, teaches more of this awareness of body vs space.











SparkPeople has a great resource for runners who want to start adding yoga into their training plan!

Yoga Poses For Runners






In the photo’s above I’m wearing:

Dahlia Tech

Dahlia Capri

Monkey Tech

May The 4th (Mystery Release)