As we jump into the new year with our motivation high, this is the perfect salad to keep us fueled and energized to stick to those new years resolutions. Packed with fiber-rich kale, protein-filled roasted chickpeas, and antioxidant-rich sweet potatoes, it supports digestion, steady energy, and overall wellness. Topped off with a creamy garlic dressing that brings everything together, this salad proves that eating well can be both deeply satisfying and delicious.

Creamy Garlic Kale Salad Ingredients:

Garlic- You need an entire bulb for the dressing. Yes, you read that right. A WHOLE bulb! I know that sounds a bit excessive, but trust me with this one. It’s going to turn out delicious. The entire bulb is roasted in the oven, slightly changing the flavor to a rich, smoky, caramelized like taste.

Chickpeas- The chickpeas are our source of protein in this recipe. They’re also a great source of fiber and great for gut and heart health. Roasting them gives this salad a nice crunch.

Sweet Potato- Another super health food, these are chopped into chunks, mixed with spices, and roasted – a delicious and nutritious way to consume them.

Coconut Oil- Olive oil is a fine substitute but the reason for using coconut oil, is to add to the flavor when roasting. The coconut mixes well with the spices, and brings out more flavor.

Curry Powder- This will be added to the sweet potato and chickpea mix, and essential for the best flavor. All spices have added health benefits but curry powder is anti-inflammatory and offers high amounts of antioxidants.

Garam Masala- Another essential spice for the sweet potato and chickpeas. It can often be duplicated at home with your own spices if you don’t have it. This spice mix can actually help to increase nutrient absorption along with aiding in digestion and metabolism health.

Chili Powder- This will give the spice mix a bit of a kick. Depending on how spicy you like it you can add more or less. This spice in particular has metabolism boosting, anti-inflammatory and pain relieving properties.

Paprika- This gives the spice mix a bit of an earthy flavor, combining nicely with the other spices. It is rich in antioxidants and high in vitamin A which promotes immunity and vision health.

Extra Virgin Olive Oil- This is used in the dressing. It’s important that the olive oil is extra virgin, as this is the least processed and most nutrient-dense option of oil.

Lemon- The zing from the lemon really helps balance out the ingredients and brighten the dressing, enhancing the garlic and mustard and creating a beautiful blend of flavors.

Dijon Mustard- Always a good base ingredient in a dressing, this one being no different. Mixed with the garlic and lemon, the end result is a delicious creamy dressing.

Kale- Obviously an essential ingredient for this recipe, however, romaine lettuce, spinach or any other type of lettuce that you have on hand or may prefer can be used as a substitute in this salad. Kale has more health properties than any sort of lettuce which is why we use it here, but choose something that you will enjoy. For some people, Kale just isn’t quite it.

Ingredients:

• 1 Garlic (whole bulb)
• 2 cups Chickpeas (cooked, drained and rinsed)
• 1 Sweet Potato (diced into half inch cubes)
• 1 1/2 tbsps Coconut Oil (melted)
• 1 1/2 tsps Curry Powder
• 1 tsp Garam Masala
• 1 tbsp Chili Powder
• 1 tsp Paprika
• 1/4 cup Extra Virgin Olive Oil
• 1 Lemon (juiced)
• 2 tbsps Dijon Mustard
• 1/2 tsp Black Pepper
• 1/4 tsp Sea Salt
• 8 cups Kale Leaves (chopped)

Directions:

1. Preheat the oven to 400ºF (204ºC). Line a large baking sheet with parchment paper. Peel apart the garlic cloves, leaving the skin on. Place them on one edge of the baking sheet.
2. Place your chickpeas and diced sweet potato in a mixing bowl. Add in the coconut oil, curry powder, garam masala, chilli powder and paprika. Mix well and transfer to your baking sheet with the garlic. Bake in the oven for 25 to 30 minutes or until chickpeas are golden brown. Remove from oven and set aside.
3. Take your garlic cloves and peel away the skin. Add the remaining garlic flesh into your food processor or blender. Add the olive oil, lemon juice, dijon mustard, black pepper and sea salt. Blend until smooth and creamy.
4. Place your kale leaves in a large salad bowl, drizzle desired amount of dressing over top and mix well. Divide into bowls and top with the roasted chickpeas and sweet potato. Enjoy!

Notes:

• Save Time- Used pre-washed and sliced bagged kale.
• No Kale- Use spinach, romaine or any leafy green.
• No Sweet Potato- Use diced carrot or beet instead.
• Make it Ahead- The dressing and roasted veggies can be made up in advance. Toss the kale in the dressing when ready to eat.

Health Insights:

• Dietary Fiber- This recipe is packed with high-fiber ingredients like chickpeas, sweet potato, and kale. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. Kale is a great source of Vitamins A, C, and K. Sweet potatoes are high in Vitamin A and provide a good amount of potassium. Chickpeas contribute to the intake of protein, fiber, and several key vitamins and minerals.
• Heart Healthy Fats- The use of coconut oil, extra virgin olive oil, and chickpeas in this recipe contributes to the intake of healthy fats. These fats are essential for heart health, reducing inflammation, and supporting overall health.

After taking time to reflect on the year you’ve lived, the next step is looking forward. The new year often brings a rush to set goals – faster, harder, more, etc. But meaningful goals don’t come from pressure or comparison. They come from clarity, self-awareness, and intention. Goal-setting doesn’t have to feel overwhelming or rigid. When done thoughtfully, it can feel supportive and aligned with the life you actually want to live.

This is your invitation to set goals that feel realistic, attainable, and motivating – both on and off the mat.

Start With How You Want to Feel

Before writing a single goal, pause and ask yourself:
How do I want to feel this year?

More energized. More grounded. Less stressed. Stronger… not just physically, but mentally and emotionally too.

This is where goal-setting shifts. A goal like “get a six-pack” is rooted in appearance and often comes with pressure, comparison, and burnout. In 2026, we’re choosing something better: goals that support how we feel and how we live.

Feeling strong. Feeling capable. Feeling energized enough to show up for your life.
Those are goals worth keeping.

Set Goals That Support Your Whole Life

Your goals don’t live in isolation, they weave into your work, relationships, routines, and rest. Consider goals that enrich different areas of your life:

• Creating a morning or evening routine that feels calming
  
• Making time for movement that supports your energy
  
• Setting boundaries that protect your time and mental space
  
• Prioritizing rest without guilt
  

When your goals align with your real life, they become sustainable instead of overwhelming.

Make Goals Tangible (But Flexible)

Vague goals can be hard to follow through on. Instead of “move more,” try something specific and supportive:

• Commit to a certain number of Pilates or barre classes per week
  
• Schedule short on-demand workouts for busy days
  
• Add in intentional rest days alongside movement
  

Flexibility matters. Life changes, your goals should be able to adapt without falling apart.

Consistency Beats Perfection (Every Time)

You don’t need to do everything perfectly to make progress. Showing up imperfectly still counts. A shorter workout. A slower week. A pause when life feels heavy. Consistency built with compassion will always take you further than rigid rules.

Let Your Goals Evolve With You

Your needs may change throughout the year, and your goals are allowed to change too. Revisit them regularly and ask:

• Does this still feel supportive?
  
• Do I need to simplify, adjust, or shift direction?
  
• Am I moving toward feeling better or just doing more?
  

Goal-setting isn’t about control. It’s about awareness. Growth is not linear, and honoring that is part of long-term success.

A Different Way to Enter the New Year

The new year isn’t about fixing yourself. It’s about building on the life you already have, with intention, kindness, and clarity.

As you step into 2026, let your goals be guided by how you want to feel in your everyday life – strong, energized, supported, and capable in all that you do.

Wishing you a new year filled with intention, strength, and energy for all that lies ahead.

Meet your new favorite family-friendly recipe: eggplant lasagna rollups that are as nourishing as they are fun to eat. Perfect for busy weeknights or holiday gatherings, these rollups sneak in a hearty dose of fiber and nutrients while still tasting indulgent and comforting. Creamy ricotta filling, tender roasted eggplant, fresh herbs like basil and oregano, and a sprinkle of Parmigiano Reggiano come together in a dish that even picky eaters will love. Every bite is packed with flavor, color, and wholesome ingredients, proving that meals that are good for the body can also be crowd-pleasing and delicious. The kids will love helping assemble them, and the whole family will be asking for seconds!

Ingredients for Eggplant Lasagna Rollups:

Eggplant- This vegetable brings a silky, tender texture to these lasagna rollups, soaking up every bit of flavor while adding fiber and antioxidants to make this comforting dish feel extra nourishing.

Ricotta Cheese- Layered into these rollups, ricotta delivers creaminess and essential nutrients like protein and calcium. This type of cheese is naturally high in fat as well as calorie dense, therefore choosing part-skim, low-sodium, or lactose-free options is a great way to enjoy the creamy, protein-rich benefits without potential downsides.

Lemon- A squeeze of lemon elevates the ricotta filling, bringing brightness, subtle acidity, and a gentle dose of vitamin C.

Parmigiano Reggiano- This cheese adds rich, savory flavor and a satisfying umami kick. It’s packed with protein, calcium, and phosphorus to support bones and muscles, but it’s also high in sodium and saturated fat, so a little goes a long way.

Basil Leaves- I pick these straight off my basil plant and add them delicately to each plate that’s served. Fresh basil in the ricotta filling, lifts the dish with its fragrant aroma and provides plant-powered nutrients, including antioxidants and vitamins, making each bite both flavorful and nourishing.

Oregano- A sprinkle of oregano adds a comforting, savory note along with plant-powered antioxidants that help support your body. Healthy and delicious!

Marinara Sauce- I used a lovely authentic Italian marinara sauce from Costco, but any marinara sauce will do. If you end up making it from scratch, you get extra points!

Ingredients:

• 1 Eggplant (large, finely sliced lengthwise)
• 1 tsp Sea Salt
• 1 1/2 cups Ricotta Cheese
• 1/2 Lemon (juiced)
• 1/2 cup Parmigiano Reggiano (finely grated, divided)
• 1/2 cup Basil Leaves (chopped)
• 1 1/2 tsps Oregano (dried)
• 3 tbsps Extra Virgin Olive Oil
• Sea Salt & Black Pepper (to taste)
• 2 cups Marinara Sauce (divided)

Directions:

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Sprinkle the eggplant with salt and let it sit for 15 minutes. Then pat dry thoroughly.
3. Place on the prepared baking sheet and cook in the oven for 13 to 15 minutes. Remove from the oven and lower the oven temperature to 375ºF (190ºC).
4. In a bowl, mix the ricotta, lemon juice, half of the parmesan, basil, oregano, oil, salt, and pepper.
5. Spread 3/4 of the marinara sauce into a baking dish. Scoop about two tablespoons of the ricotta filling onto the larger part of an eggplant slice. Roll to close and place the seam-side down in the baking dish. Repeat until all of the eggplant and ricotta is used up.
6. Top with the remaining marinara and the remaining parmesan. Bake for 15 to 20 minutes or until warmed through. Divide evenly between plates and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is approximately three rolls and 1/3 cup of sauce. One large eggplant yields approximately 15 slices. An 8.5 x 11-inch (22 x 28 cm) casserole dish was used to make four servings.
• Make it Vegan- Use blended tofu instead of ricotta.
• Additional Toppings- Chopped basil.

Health Insights:

• Bone Health- This recipe is a good source of calcium and phosphorous, which are essential for maintaining strong and healthy bones. The ricotta and parmesan in the recipe are particularly rich in these nutrients.
• Heart Health- This recipe includes ingredients like extra virgin olive oil and eggplant, which are known for their heart-healthy benefits. Olive oil is rich in monounsaturated fats that can help lower bad cholesterol levels, while eggplant is a good source of fiber, which can help reduce the risk of heart disease.
• Immune System- This recipe contains ingredients like lemon and marinara sauce, which are high in vitamin C. This essential nutrient helps support the immune system and protect the body against common illnesses.

As the year comes to a close, it’s easy to get caught up in what’s next, the goals, the resolutions, the “new year, new you” mindset. But sometimes the most powerful step forward is simply taking a moment to look back. Reflection is more than nostalgia. It’s not about judgement or checking boxes. It’s about noticing who you became, what you learned, and how you moved through a year that likely held both beautiful moments and challenging ones.

Honoring the Year as a Whole

This year wasn’t just made up of workouts and routines. It was filled with real life – relationships, work, rest, stress, joy, changes, and growth you may not even realize yet.

Maybe you:

• Showed up for yourself during a hard season
  
• Learned to slow down when you needed to
  
• Set boundaries that protected your energy
  
• Found strength in places you once felt unsure
  

Taking time to acknowledge these moments allows you to honor the full picture of your year, not just the highlights.

Learning From What Didn’t Go as Planned

Reflection also gives space for honesty. Not everything went perfectly this year, and that’s okay. Take time to notice where you struggled. Maybe there were some unmet goals, unexpected pauses, or moments of burnout. Look back on these times with compassion and do your best to learn from these challenges and make adjustments that support your growth next year. It’s not about judgment, it’s about insight.

Celebrate Your Wins, Big and Small

Looking back allows you to see your growth more clearly. Take your barre or Pilates classes for example. Maybe you held a plank a little longer, prioritized showing up for yourself despite a busy schedule, or simply learned to honor your body’s limits. These victories are meaningful. Every step forward, no matter the size, is worth noticing. Reflection reminds us to be kind to ourselves, honoring effort over perfection and progress over comparison.

Fuel Motivation for the New Year

When you take stock of where you’ve been, you’re better equipped to move forward intentionally. Reflection reminds you of what works, what doesn’t, and what inspires you. That clarity makes setting realistic, meaningful goals for 2026 much easier. Instead of chasing perfection, you can plan for progress, consistency, and joy in your journey ahead.

Moving Forward with Gratitude

Reflection creates gratitude, not because everything was easy, but because you made it through. You adapted. You learned. You grew.

As you step into the new year, let reflection be a grounding moment rather than a rushed transition. Honor the year you’ve lived and allow it to gently guide where you’re going next.

This guilt-free apple crisp is absolutely delicious! I very well might be making it again for Christmas dinner dessert and I highly suggest you do the same! Made with wholesome plant-based ingredients that offer fiber and nutrients, you can actually feel good about the treat you’re eating. This recipe is naturally gluten-free and equally suitable for vegans, making this a great party-friendly dessert to share with everyone. It’s the perfect sweet, holiday treat for those watching their weight, or for those that aren’t! You won’t feel as though you are being “jipped” when you eat this healthy alternative – I swear it doesn’t taste “healthy” in the way you might be expecting. With tender baked apples and a perfectly crisp topping, this dessert brings all the comfort of a classic apple crisp, just with a lighter, feel-good twist that’s perfect for the holiday season.

Ingredients Needed for This Apple Crisp:

Apples- These bring natural sweetness to this holiday dessert, meaning we can use less sugar in this recipe and get something just as sweet. Not to mention, apples provide gut-supporting fiber, and antioxidants, helping balance indulgence with nourishment during the festive season. You can use any type of apple you may have at home although my favorite are the fuji’s for their natural sweetness.

Maple Syrup- While slightly less processed and more nutrient-rich than white sugar, this is a great swap to make this holiday treat more balanced and guilt-free.

Coconut Flour- This is a great alternative to unbleached flour as it is much higher in fiber, with a lower glycemic index as well as naturally gluten free. It will give the crisp a slight coconut-y flavor, but it actually blends really well in this dessert.

Unsweetened Applesauce- This helps with the apple mixture texture of the dessert making it easier to blend the coconut flour and maple syrup all together. Make sure it’s “unsweetened” as to not add extra and unnecessary sugar.

Oat Flour- Another great alternative to unbleached white flour, providing more fiber and nutrients along with some protective heart benefits. This also allows the recipe to be gluten-free friendly.

Oats- One of the most affordable, nutrient-dense whole grain you can eat. Oats are great for managing your blood sugar and cholesterol, along with acting as a prebiotic which is great for your gut health. These also add a bit of texture for our crumble on the top of this dessert.

Baking Powder- This is used in our crumble and crust to help fluff them up just a bit.

Coconut Oil- This is not a health food by any means, but it does allow this dessert to be vegan. Because we use the coconut flour, the coconut oil naturally mixes really well with the flavors. The end result is a bit of a coconut taste, but it’s actually quite delicious.

Coconut Ice Cream- To continue our coconut-y vibes, a scoop of coconut ice cream would pair deliciously with this apple crisp. Vanilla ice cream is also a great option.

Ingredients:

• 2 Apples (cored and sliced)
• 1/3 cup Maple Syrup (divided)
• 1 tbsp Coconut Flour (or 1 tbsp)
• 1/4 cup Unsweetened Applesauce
• 1 cup Oat Flour
• 3/4 cup Oats
• 1 tsp Baking Powder
• 1/2 tsp Sea Salt
• 1/3 cup Coconut Oil
• 1 tsp cinnamon (optional)
• 1 cup Coconut Ice Cream (optional)

Directions:

1. Preheat oven to 350ºF (177ºC). Place coconut oil in freezer to chill.
2. Add apples, 1/3 of the maple syrup, coconut flour and applesauce to a medium bowl and toss until coated. Set aside while you make the crust.
3. Add the oat flour, oats, the remaining 2/3 of the maple syrup, baking powder and sea salt to a different bowl and stir until combined.
4. Remove coconut oil from the freezer and add to mixture. Use your fingers to work it in until coarse crumbs form and the mixture holds together when pressed.
5. Remove a 1/3 of the crumbs for the topping and pour the remaining crumbs into the bottom of a tart pan or pie dish. Press the dough evenly into the pan.
6. Pour the apples over the crust. Sprinkle the remaining crumble evenly over the apples.
7. Bake for 40 to 45 min or until the crust is lightly brown. Check at 20 to 30 minutes if the tart is getting too brown. If so, tent with foil to prevent burning.
8. Scoop into bowls and serve with coconut ice cream.

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days. Freeze for up to two months.
• Homemade Oat Flour- Pulse oats in a food processor until oats resemble fine crumbs. 1.5 cups of oats will yield approximately 1 cup of oat flour.
• Cinnamon- An optional spice to add a little more holiday flavor.

Health Insights:

• Dietary Fiber- This recipe is rich in dietary fiber, which comes from ingredients like apples, oats, and oat flour. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
• Healthy Fats- The coconut oil and coconut ice cream in this recipe provide healthy fats. These fats are essential for brain function, nutrient absorption, and energy production. They also help to keep you feeling full and satisfied.
• Antioxidants- Apples and maple syrup contribute to the antioxidant content of this recipe. Antioxidants help to protect your body from damage by free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer.

The week of Christmas carries a different kind of energy. Days feel softer, routines blur, and there’s a quiet invitation to slow down, even if life still feels full. Between family gatherings, cozy meals, late nights, and sweet treats, it’s easy to wonder how movement fits into it all.

Here’s your reminder: it all belongs.

Rest Is Not Falling Behind

Rest isn’t something you earn, it’s something your body needs, especially during busy, emotionally full weeks like this one. Extra sleep, slower mornings, or taking a day off from class isn’t a step backward. It’s part of caring for your nervous system, your muscles, and your energy.

Rest helps your body absorb the work you’ve already done. It’s where strength settles in.

Yes, Cookies Are Part of the Season

Holiday treats aren’t a distraction from wellness, they’re part of the joy of this time of year. A cookie shared with family, a festive dessert after dinner, or that favorite seasonal sweet carries more than sugar, it carries memory, connection, and celebration.

Enjoying these moments mindfully doesn’t undo your Pilates or barre workouts. In fact, allowing joy without guilt often creates a healthier relationship with food long-term.

Movement Can Be Gentle, Flexible & Supportive

Movement during Christmas week doesn’t need to look like your usual routine. Some days it might be a full class that leaves you feeling energized. Other days it might be stretching, a walk, or simply showing up and moving at 70%.

Pilates and barre are meant to support you, not add pressure. Moving your body in a way that feels good is always enough.

It Doesn’t Have to Be All or Nothing

This week isn’t about perfection. It’s about presence.

Presence with your body.
Presence with your people.
Presence with what feels good, whether that’s rest, movement, or a cookie (or two).

A Gentle Holiday Reminder

You don’t need to “get back on track.”
You’re already on it.

Let this week be a blend of softness and strength, intention and ease. Your body knows how to return to rhythm when the time is right, and until then, it’s okay to savor exactly where you are.

Wishing you warm, cozy holidays filled with movement you love, moments of rest, and so much joy.

With love,
Redlands Barre

A simple, yet delicious and healthy side dish to add to your Christmas dinner this year. These crispy, Apple Cider Roasted Carrots & Beets are holiday perfect. They’re sweet with a little vinegar tang, topped off with thyme, giving them sensational seasonal vibes all around. Beets are packed with nutritional health benefits and incredibly good for us, however I’m not much of a beet person myself. However, this recipe may have me convinced otherwise. It’s a vegetable recipe the kids might be surprised they actually like this year.

Ingredients for Apple Cider Roasted Carrots & Beets:

Apple Cider Vinegar- An essential ingredient to give these roasted veggies their flavor. A splash of apple cider vinegar adds bright, tangy flavor and is often appreciated for its potential digestive support, metabolism boosting and natural cleansing qualities. What’s not to love? Pour it on!

Extra Virgin Olive Oil- This oil is a great choice for roasting. It holds up well to moderate oven heat and keeps its heart-healthy benefits intact.

Brown Sugar- The brown sugar is really going to tie everything together, bringing the extra sweetness to this recipe. Other substitutes for brown sugar would be maple syrup or agave.

Carrots- These bright orange beauties are packed with nutrients, and while raw carrots are wonderfully crisp and fresh, cooking them helps your body absorb even more of their beneficial nutrients, getting more bang for your buck!

Beets- This power packed vegetable brings a naturally sweet, earthy flavor plus nutrients that support energy, circulation, and overall wellness. The recipe calls for Golden Beets, but any type of beet will due.

Thyme- This is always best fresh, but if you don’t have it on hand, dried is fine. Thyme adds earthy flavor and a dose of natural antioxidants to make these vegetables both tasty and nourishing.

Ingredients:

• 1/3 cup Apple Cider Vinegar
• 1/3 cup Extra Virgin Olive Oil
• 1 1/2 tbsps Brown Sugar
• Sea Salt & Black Pepper (to taste)
• 6 Heirloom Carrots (sliced lengthwise)
• 3 Golden Beet (large, peeled, sliced into thick wedges)
• 1 tsp Thyme (fresh)

Directions:

1. Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.
2. In a large bowl whisk together the vinegar, oil, sugar, salt, and pepper. Add the carrots and beets and toss well to combine.
3. Spread the veggies onto the prepared baking sheet being sure to spread everything out in a single layer. Pour any of the leftover dressing over the veggies. Transfer to the oven and cook for 40 to 45 minutes, until tender, flipping halfway through.
4. Plate the veggies and sprinkle with thyme. Serve and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to five days.
• Serving Size- One serving is approximately 1 1/2 cups.

Health Insights:

• Antioxidants- The combination of heirloom carrots and golden beets provides a rich source of antioxidants, which help combat oxidative stress in the body and may reduce the risk of chronic diseases.
• Digestive Health- The fiber content from the carrots and beets promotes healthy digestion by supporting regular bowel movements and fostering a healthy gut microbiome.
• Heart Health- The use of extra virgin olive oil contributes to heart health by providing healthy fats that can help lower bad cholesterol levels and support overall cardiovascular function.

The holiday season is filled with magic, twinkling lights, cozy gatherings, and yes… treats everywhere you turn. Cookies at the office, festive drinks, family desserts, and that neighbor who always brings over fudge.

If you love barre and Pilates, you already know how good it feels to move with purpose. That same intention can help you navigate holiday indulgences without guilt, restriction, or missing out on the joy of seasonal favorites.

Self-control during the holidays isn’t about saying “no.” It’s about choosing what feels good for your body and your spirit so you can enjoy the season fully and still feel your best.

1. Pause Before You Pick Up the Treat

Holiday treats often come with excitement, nostalgia, and emotion. Before diving in, pause for two seconds and ask:

• Am I actually hungry?
  
• Is this something I genuinely want?
  
• Will this make me feel good afterward?
  

That tiny pause helps break the autopilot snacking that happens at parties and gatherings.

2. Enjoy Your Favorites, Not Everything in Sight

You don’t need every cookie on the tray to enjoy the season. Pick the treats that feel special to you, like:

• Your grandma’s recipe
  
• Your favorite seasonal latte
  
• A dessert you only see this time of year
  

Choose joyfully, not automatically. You’ll enjoy the treat more and feel much more in control.

3. Keep Portions Small and Satisfying

During the holidays, treats tend to come in generous servings. A few ideas:

• Choose smaller portions
  
• Split desserts with a friend
  
• Pick one small cookie instead of a plateful
  

A taste is often enough to satisfy the craving while still supporting your wellness goals.

4. Slow Down and Savor the Moment

Holiday treats feel richer and more enjoyable when you experience them fully. Take your time. Notice the flavors. Sip slowly. Enjoy the company you’re with.

Savoring is one of the easiest (and most enjoyable!) ways to practice self-control.

5. Keep Balanced Meals on Your Plate

Skipping meals before a party almost guarantees overeating once you get there. Instead:

• Focus on protein
  
• Add healthy fats
  
• Fill up on colorful veggies
  
• Stay hydrated
  

When you’re nourished, treats feel like a choice, not a craving spiral.

 6. Set Gentle Intentions for Events

Before heading to a holiday outing, give yourself a simple intention, such as:

• “I’ll enjoy one dessert that I truly love.”
  
• “I’ll savor what I choose and skip the rest.”
  

Intentions make choices feel grounded and empowering.

7. Give Yourself Grace (Seriously!)

Some days you’ll have great balance. Other days you’ll eat three holiday cookies before noon. It happens! Especially this time of year. Grace, not guilt, creates better long-term habits. Celebrate the wins, learn from the moments that feel tough, and keep moving forward.

8. Remember: Treats Are Part of the Joy

Holiday treats aren’t the enemy, but overthinking them is. When you enjoy what you love with mindfulness and moderation, you experience the season with more ease, more joy, and more presence.

This is what real balance looks like.

Wrapping it Up (Holiday Style)

The holidays should feel joyful, not stressful. Enjoy what you love. Listen to your body. With a few mindful strategies and a whole lot of self-kindness, you can savor the sweetness of the season while still feeling strong, balanced, and connected to your wellness routine.

Happy holidays, and happy (mindful) indulging!

Haven’t you heard? It’s the most wonderful time of the year! What better to accompany this holiday season than delicious, fluffy cinnamon rolls?! It’s a classic recipe that will always be 100% better than buying them from the store. Although the time needed for rising takes a few hours, the actual process of making them is fairly simple. I swear, as soon as I tasted these, I was immediately transported back to my childhood. The feeling was so homey and cozy – nothing in the last few months could match that feeling of contentment. I genuinely hope that warm feeling washes over you with every bite.

Cozy Holiday Cinnamon Roll Ingredients:

Milk- This recipe calls for whole milk, but any milk will suffice. Use what you have in your fridge (2% or a vegan friendly option). You will need to heat the milk to a temperature that is hot to the touch, but not burning. This step is crucial to making sure the yeast reacts with the temperature of the milk and your cinnamon rolls rise.

Instant Yeast- The rising of cinnamon rolls is always the trickiest part. It’s key to make sure the yeast is recent. If it is too old, your dough will not rise.

Honey- Adding some form of sugar helps in the yeast reaction, however honey is a more natural option than table sugar so we use it here in this recipe. If you don’t happen to have honey on hand, you can use table sugar, agave or maple syrup.

All-Purpose Flour- The classic cinnamon rolls use all-purpose flour for a light and fluffy texture. For gluten free purposes you can use other types of flours, however the texture of the cinnamon roll may be slightly different, usually more dense. Keep in mind you might want a bit of extra flour on hand, for rolling out your dough.

Egg- The egg helps hold all the ingredients together and aids in the rising of the dough. If making these cinnamon rolls vegan, “flaxseed eggs” can be substituted.

Butter- Of course the more butter you add to anything, the tastier it will be… in this case we are using butter in the dough as well as after rolling out our dough, before adding the cinnamon and sugar. If making vegan, vegan butter can be substituted.

Brown Sugar- Due to the small addition of molasses in brown sugar, it provides the cinnamon rolls with a richer flavor compared to using white sugar.

Cinnamon- This is an essential ingredient! Paired with the brown sugar, it’s going to give these rolls all the flavor. Cinnamon has so many health benefits – it’s loaded with antioxidants and anti-inflammatory compounds – so don’t be shy when adding it in.

Ingredients:

• 1/4 cup Cow’s Milk, Whole (warm)
• 1 tsp Instant Yeast
• 1 1/2 tbsps Honey
• 6 1/3 ozs Unbleached All Purpose Flour
• 1 Egg
• 1/4 cup Butter (divided, room temperature)
• 1/2 tsp Sea Salt (divided)
• 1/16 oz Avocado Oil Spray (divided)
• 3 tbsps Brown Sugar
• 1 tbsp Cinnamon

Directions:

1. In a bowl of a stand mixer, add the milk, yeast, and honey. Whisk until combined and let sit for about five minutes.
2. Add the flour, egg, and half of the butter to the bowl. Use a hook attachment and knead for about seven to ten minutes on medium-low speed or until a dough forms. Add half of the salt and knead for another minute.
3. Spray a bowl with half of the oil spray. Use your hand and shape the dough into a ball. Transfer the dough to the bowl. Cover with a damp towel and let sit in a slightly warm place for 60 minutes or until doubled in size.
4. Meanwhile, in a small bowl, mix together the remaining butter, brown sugar, cinnamon, and the remaining salt. Gently roll the dough out into a rough rectangle, about 8 inches (20 cm) long and 1/4 inch (1/2 cm) thick. Spread the cinnamon mixture evenly on top of the dough.
5. Starting on one long side, gently roll the dough into a log. Use a sharp knife and cut the log into six equal pieces. Spray a baking dish with the remaining oil spray. Add the cinnamon rolls to the dish. Cover with a towel and let sit at room temperature for 30 minutes.
6. Meanwhile, preheat the oven to 350ºF (175ºC). Bake in the oven for 20 to 25 minutes or until golden brown on top. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serving Size- One serving is equal to one cinnamon roll.
• Additional Toppings- Top with cream cheese frosting (1/4 C cream cheese, 1/2 C powdered sugar, 1 tsp vanilla, pinch of salt)
• Make Ahead- You can make the cinnamon rolls the night before you want to serve them. After you arrange the cinnamon rolls into the baking dish, cover the dish and refrigerate. In the morning, let the dough come to room temperature for about an hour and then bake as instructed.
• Avocado Oil Spray- One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.

Health Insights:

• Digestive Health- The recipe contains whole cow’s milk and unbleached all-purpose flour, both of which are good sources of dietary fiber. Fiber is essential for maintaining a healthy digestive system, as it aids in regular bowel movements and helps prevent constipation.
• Bone Health- The ingredients in this recipe, such as cow’s milk and eggs, provide a good source of calcium and vitamin D. Both of these nutrients are essential for maintaining strong and healthy bones.
• Energy Levels- The honey and brown sugar in this recipe provide a quick source of energy. Additionally, the flour and egg contribute to the protein content, which is essential for energy production and muscle repair.

If you’re one of our diligent pilates and barre class students, getting sick can feel like hitting an unexpected pause button. You might wonder, Is exercise okay today, or would rest be more beneficial?

The answer isn’t always all-or-nothing. Light movement can sometimes feel helpful, while other times the best choice really is rest. The key is to tune into how your body feels and let that guide you.

When Exercise Might Still Feel Good

If your symptoms are mild and mostly centered around the head, like a stuffy or runny nose, mild sore throat, or occasional sneezing, gentle exercise is often considered tolerable. Some people even find that a little movement helps them breathe more freely and improves how they feel overall.

In a Pilates or barre class, this could look like:

• Moving with ease instead of pushing intensity
  
• Choosing a slower or lower-impact session
  
• Taking breaks whenever you need them
  
• Letting breath and comfort, not effort, lead you
  

Regular, moderate movement supports long-term well-being, so when your symptoms are light and manageable, a gentle class may be a nice way to stay connected to your body.

When Rest Is the Right Choice

There are times when the body clearly says not today. You’ll want to skip class if you’re experiencing deeper discomfort, like chest congestion, a heavy cough, stomach upset, or anything that affects your breathing or digestion.

It’s also best to rest if you’re feeling:

• Feverish or chilled
  
• Weak or overwhelmingly tired
  
• Achy throughout your body
  
• Short of breath or significantly worse with movement
  

Intense exercise during illness can add stress when your immune system is already working hard. Please remember, rest is not falling behind, it is healing, and healing is moving forward too.

If You Choose to Move, Move Gently

If you feel well enough to attend class, but not quite at full strength, consider approaching your workout with extra care. You might shorten your session, take fewer reps, or focus on stretching and breathing over power and burn.

Think:

✨ Soft barre instead of high cardio
✨ Pilates focused on control rather than intensity
✨ More pauses, fewer pulses
✨ Grace over grit

Let your body guide you. If at any point you feel worse, lighter, foggier, or more tired instead of refreshed, it’s a sign to pause and rest.

Healing Counts as Progress Too

Taking a day or two away from movement won’t erase your strength or flexibility. Your body remembers. What matters most isn’t pushing through every class, it’s honoring what you feel with compassion and patience.

Your mat will still be there. Your strength returns when you’re ready. The body comes back brighter when it’s cared for gently.

Our Studio’s Loving Reminder

Mild head-based symptoms = gentle movement may be okay
Chest congestion, fever, fatigue, or deep cough = rest is the wiser path

Listen inward. Care for yourself generously. We are here when your body says yes again.

WebMD — “Should You Exercise When You Have a Cold?”
Mayo Clinic — “Is it OK to exercise if I have a cold?”