Well. | Winter + Spring 2024-25 by YOGA + Life® Magazines

Well Inspired Living

NURTURE

WITH SHINE LIVING COMMUNIT Y

W I N T E R + S P R I N G 2 0 2 4 -2 5

PUBLISHER Jaunt Media Collective OWNER + EDITOR-IN-CHIEF Kim Fuller OWNER + DIRECTOR OF PARTNERSHIPS Bobby L'Heureux CREATIVE DIRECTOR Chelsea Connolly MANAGING EDITOR Lexi Reich LEADER OF COMMUNITY ENGAGEMENT Laura Mills

Celebrate accessible and inclusive yoga practices to foster movement and connection. INTERNATIONAL YOGA DAY JUNE 21, 2025 9 a.m. - 4 p.m.

THE STUDIO LIGAYA Metuchen, NJ

ASSISTANT PRINT + DIGITAL EDITOR Kristen Grace COMMUNITY ENGAGEMENT COORDINATOR Chloe Wasserstrom CONTRIBUTORS Carrie Lehtonen, Chloe Wasserstrom, Courtney Holden, Jennifer Weintraub, Julie Bielenberg, Kim Fuller, Kimberly Nicoletti, Kristen Grace, Lexi Reich, Lisa Blake, Lucie Rathbun, Marita Provus, Roschelle Bulda, Sandy Ferguson Fuller PHOTOGRAPHY + ART Alex Farnum, Bobby L’Heureux, Hannah Schweitzer, Jesse Star, Kate Holstein, Kim Fuller, Lisa Blake REGIONAL + NATIONAL SALES Bobby L’Heureux SUBSCRIPTIONS wellmagco.com ADVERTISING bobby@jauntmediacollective.com | wellmagco.com FEATURES kim@jauntmediacollective.com | wellmagco.com

The conference is designed for a broader audience, including yoga practitioners of all levels, yoga instructors, wellness professionals and anyone interested in exploring yoga and holistic living. We are especially focused on making yoga accessible to traditionally underserved populations, caregivers, seniors and individuals with disabilities.

PARTNERSHIP OPPORTUNITIES bobby@jauntmediacollective.com COVER Shine Living Community Photo by @alebmagic | callhermagic.com

Check out our list of partners, featuring small businesses + magazine distribution locations! SCAN HERE

Well is a print + online publication produced by YOGA + Life® magazines, owned + operated by Jaunt Media Collective.

bestemmingyoga.com/conference

2024-25 YOGA + Life® Magazines. All rights reserved. No portion may be duplicated, in whole or in part, without the written consent of its publishers. Every effort has been made to ensure the accuracy of the information contained in this publication. The publisher assumes no responsibility for accuracy of information or omissions from the material provided. Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine.

WELLMAG CO.COM

FROM THE PUBLISHER / Winter + Spring 2024-25

Well. publishers Kim Fuller + Bobby L’Heureux

PHOTO BY JESSE STAR | TWO ELK STUDIOS

DEAR READERS,

WELLMAG CO.COM

elcome to this issue of Well. — a space where the power of community, the rhythms of nature and the essence of mindful living come together. If you’re joining us for the first time, we’re so glad you’re here. Rooted in the heart of Colorado, with a reach that extends across the country and beyond, Well. is a publication by YOGA + Life®, dedicated to sharing intentionally curated stories about movement, mental health, nutrition, sustainability, travel and holistic well-being. As story ideas came in and articles were assigned surrounding the theme of "nurture" for this issue, a cultivation of care became a thread throughout very piece of content and every partner’s contribution. From reflections on self-aware-

ness, healing and growth, to businesses highlighting supportive offerings and experiences, it all comes back to care. To nurture is to cultivate care. In a world that often feels like it's moving at an impossible pace, we believe in the power of slowing down, tending to what matters and embracing the art of care — care for ourselves, our communities and the planet. Nurturing is about more than providing sustenance; it's about creating the conditions for growth, connection and joy to flourish. Inside these pages, you’ll find stories of community leaders and inspiring spaces that remind us of the strength we find in one another. We explore the value of mindful living and conscious consumption, from everyday habits that enrich our lives to practices that invite us to align our actions with our values. We’ve also featured dreamy destinations and wellness experiences that offer a much-needed breath of fresh air. Our contributors have shared insights on enriching daily practices and outdoor adventures that remind us of the simple pleasure of being present, whether it’s through movement on a sunlit morning or travel that connects us to the natural world around us. We hope these stories inspire you to cultivate care in your own way, whatever that might look like for you. As we navigate this season of life together, may we each find ways to nurture our minds, bodies and spirits — and in doing so, help cultivate a world where care is at the heart of everything we do. + In Gratitude,

Kim Fuller with Bobby L’Heureux Publishers of Well. Founders of Jaunt Media Collective

INSIDE / Winter + Spring 2024-25

CONTENTS NURTURE 5

LETTER FROM THE PUBLISHER “To Nurture is to Cultivate Care.”

ABOUT THE COVER Shine Living Community

TEAM WELL.

The People Behind the Publication

P R O FI L E S 10

LEADERS + INFLUENCERS Gretchen Bleiler; Ashish Kothari

INSPIRING SPACES The Bindery; Half Moon Yoga

L I FE S T Y L E 16

BOOKS Authors Lisa Blake + Anita Johnson + Rooted: A Journaling Space for Growth + Reflection + Eating in the Light of the Moon

ART + MUSIC + Discover the Healing Power of Sound Bowls + Prismajic: An Immersive Art + Wellness Space

COMMUNITY The Sacred Space of a Women’s Circle

TRAVEL + Ojo Caliente in New Mexico + Unplug + Reconnect in Mendocino, California

WHAT WE LOVE + Tune In to Wellness: Must-Listen Podcasts + Top Products + Gear for the Season

WELLMAG CO.COM

FI T N E SS + YO G A 32

MOVEMENT 6 Movements to Make You A Better Winter Athlete

IN THE PRACTICE + Self-Care Rituals for Slower Months + Meditate Your Way Home to the Spirit World

RETREATS + EXPERIENCES Breathe Deep at Sensei Lanai

OUTSIDE 38

FRESH AIR + ADVENTURE Fostering Mindfulness + Diversity with Wonderland Outdoors

ENVIRONMENT Green from the Ground Up

GEAR Outdoor Goods for Winter + Spring

W E L L N E SS 44

HEALTH + 3 Tips for Nurturing Your Child’s Brain + Heart + The Dangers of Overtraining

INSPIRATION + Nurturing with Tradition + Spark Your Creativity with Candle Making + Top Picks for Meal + Cuisine Subscriptions

FOOD + Heal Your Postpartum Body with Food + Slow Cooker Recipes for Winter + Spring

EVENTS

EVENTS THIS SEASON November 2024 through May 2025

FAREWELL “Nurture” Parting Shot by Sandy Ferguson Fuller

WELLMAG CO.COM

ABOUT THE COVER / Winter + Spring 2024-25

SHINE LIVING COMMUNITY Partner SPOT L IGH T

WHAT WAS THE INSPIRATION FOR THIS COVER PHOTO? We are so honored to be featured in Well. magazine. The cover picture is with Jessica’s daughters and Jill’s nieces, Sofie and Amelie. We are two of triplet sisters and from a big Italian family — our mom is one of 12 kids! Our brother was diagnosed with a degenerative disease called Metachromatic Leukodystrophy and was given a life expectancy of 25 years; he turns 54 this year. We have experienced deeply how family, community and connection bring joy and healing on many levels. At Shine Living Community (SLC), our mission encompasses a multigenerational experience including parents, aunties, neighbors, friends, coworkers, etc. to practice and play together because when we do so, it builds stronger relationships and inspires continued practice AND it also amplifies the results because our energy is contagious! When we are part of an inspired community, we can see ourselves in different facets through reflection and connection. We see how each of us brings our own unique gifts and wisdom to serve the whole. Each of us plays a musical note in one big symphony. This is why we believe that bringing commu-

beauty that is birthing right now. When we practice connecting to our divinity, we begin to see love and possibility all around us. As we infuse the energy of nurture into these practices, it all becomes an act of self-love. Nature is also a wonderful way to nurture ourselves. Our connection to our natural surroundings as well as connection to the food we put into our bodies can bring us into heart connection as we remember how loved and supported we are by our Mother Earth. The more we practice nurturing ourselves on all levels through these different modalities, the more easily we can live more fully from our hearts and from a place of adaptability and resilience. We remember the power within and rise to the occasion in remembrance that we were built for these times. nity together is vital in these times. From this place of connection to self and each other we can start to see solutions to the internal and global “challenges” through compassion and connection which is through the eyes of the heart. At SLC, we do that by awakening the technology we all have inside of us through movement medicine, breathwork, meditation, nutrition and cooking classes. These practices teach us to build curiosity and to listen within to shift our emotional state regardless of what is happening in our outside world. When we practice this, it becomes an incredible tool for healing ourselves, our families, our communities and humanity at large. It becomes our super power! We become the change we wish to see in the world from the inside out. WHAT DOES NURTURE MEAN TO YOU? The word "nurture" evokes a feeling of love, care and connection. As our world goes through many changes, we nurture ourselves by practicing moving from the busy, programmed parts of the mind to the softening and higher perspective that comes from living from our hearts. This becomes our compass in navigating towards the new systems and all of the

WHAT IS COMING UP NEXT FOR YOU IN 2025? We are thrilled to announce the launch of our Shine Living Community digital studio app, where you can connect with our inspiring community and practice from anywhere. The app features a constantly expanding library of Freedom Movement Method™ dance, yoga and meditation classes, breathwork tutorials, recipes and more. It also includes monthly level-up programs and evergreen offerings designed to energize, nourish and awaken you from the inside out. For families, we’ve added a special Family Vibes section, perfect for practicing together. In addition, we host weekly livestreams live from Colorado, and lead monthly live workshops centered around our theme of the month, explored through newsletters, weekly classes and workshops. Our second edition of the bestselling lifestyle cookbook Eat Drink Shine continues to inspire kitchens around the world, bringing love back to the table. We invite you to join us for our global women’s retreats, held each fall and spring. + Join the movement at shinelivingcommunity.com @shinelivingcommunity.

WELLMAG CO.COM

PROFILES / Behind the Pages

MEET THE TEAM KIM FULLER Publisher + Editor-In-Chief

CHELSEA CONNOLLY Creative Director

Based in Vail, Colorado, Kim is a freelance writer, editor and photojournalist in addition to her role as co-founder at Jaunt Media Collective, the publishing company behind Well., YOGA + Life, Spoke+Blossom and Covered Bridge. When she is not diligently writing and editing in her mountain nook, teaching yoga around town or finding a new adventure, find Kim at a local café or craft brewery where she enjoys the more indulgent side of inspiration. See more of her work at kimfullerink.com and follow her on Instagram @lifeinfull.

With a cultivated eye for design, Chelsea's work has been influencing luxury publications and brands for over 15 years. Chelsea calls Breckenridge her home, but the Colorado native has been shaped personally and professionally by living all over the world. In addition to designing Well. and Covered Bridge, you'll find her spearheading the look and feel of award-winning beauty brands, world-class restaurants and bespoke boutiques. In her spare time, Chelsea enjoys the outdoors, live music, yoga, Pilates, gardening, traveling and spending time with her husband and two sons. Follow her @thechelseaconnolly.

BOBBY L’HEUREUX Publisher + Director of Partnerships At the heart of his work, Bobby thrives on community and connection. As co-founder of Jaunt Media Collective, the company behind Well., YOGA + Life, Spoke+Blossom and Covered Bridge, Bobby successfully develops and sustains collaborations with entrepreneurs and businesses all over Colorado and beyond. Bobby lives in the Vail Valley and is the founder of Big Heart Big Hands, a nonprofit that supports mountain safety and awareness. He teaches a weekly yoga class that is always led with a big smile and a relaxed demeanor. Learn about all his ventures at jauntmediacollective.com.

PEPPER L’HEUREUX Director of Happiness When he’s not perched atop stacks of magazines or playing fetch in the Jaunt office, find Pepper lounging paws-up on his Orvis recovery couch. Pepi loves to watch the door and collect mail when it’s dropped through the slot, distract other office dogs from any sort of paw-ductivity and barge into the bathroom without knocking. While maybe one day Pepper will stop chewing up the mail enough to qualify for an HR position, his excessive level of daily joy keeps him as a valued team member. Follow along @pepi.thehappy.

LEXI REICH Managing Editor Lexi’s love for the mountains led her to plant roots in Denver, Colorado. You’ll often find her waking up with the sun and burying herself in a computer, glasses on. Outside of writing and editing, she likes to read, hike and lead yoga classes. Learn more at lexireich.com.

WELLMAG CO.COM

LAURA MILLS Leader of Community Engagement Laura is currently the leader of community engagement for Jaunt Media Collective and finds immense joy in her role. She manages newsletter content, affiliate marketing and social media for all of Jaunt’s publications. When not focused on creating engaging content for our readers and followers, Laura can be found in her new home of Colorado adventuring with her pup, Fern. Follow her adventures @l.millsy.

KRISTEN GRACE Assistant Print + Digital Editor Kristen Grace ardently loves storytelling. She writes about wellness and culture, and she is also digital editor over Covered Bridge, Spoke+Blossom, Well. and YOGA + Life magazines. When she’s not devoting her time to writing stories and to the magazines, Kristen enjoys hiking, biking and finding the best picnic spots.

CHLOE WASSERSTROM Community Engagement Coordinator Chloe finds comfort in the Colorado air and the stories woven throughout nature's peaks and valleys. When she is not exploring the world around her and translating it onto paper, you can find her on her yoga mat, on a pair of skis or her head in a book, most likely with at least three hydrating beverages nearby. The passionate storyteller finds joy in exploring the balance between stretching and strengthening as she guides yoga flows, and the profound presence within each turn while teaching skiing to young spirits. Follow her @chlowass.

PROFILES / Wellness Leaders + Inf luencers

GRETCHEN BLEILER’S JOURNEY TO SELF

fter 15 years of snowboard tours, media jaunts and public appearances, Gretchen Bleiler’s self-journey into adulthood hit a cliff when she retired from her sport — and she went right over it. Based in Aspen, Colorado, Bleiler is an American snowboarding legend who brought home silver at the 2006 Olympics and won gold medals at the 2003, 2005, 2008 and 2010 Winter X Games. However, these achievements came at a price; the most severe and long-lasting effects have been her unseen injuries, including the back-to-back hits to the head that she sustained mainly at the end of her career. And, even though Bleiler never felt identified as a professional snowboarder and Olympian, she had no idea, until she retired from the tour, how much of her world was the tour. “All of the pillars of who I thought I was began to come crumbling down — from the community I traveled the world with, learned and grew up with, to my

connection to a greater purpose that had always propelled me, my livelihood and career, to my marriage and even my perspective on what health was,” she says. “Everything I knew to be stable and true in my life was now unstable, changed or just gone altogether. I was enveloped in a darkness of injury, grief, depression, confusion, anxiety and shock. It was disorienting for a really long time.” Bleiler felt that, in this darkness, she didn’t have a place and purpose in the world. “What I have learned since then is that those painful feelings that I was experiencing were actually the signposts assisting me in a direction I had never been willing to go before — inward,” she explains. Bleiler had been avoiding this her whole life and it was the underlying drive for her to be one of the best snowboarders in the world. “There was a desire for me to be someone who was worthy, valuable and whole because, ultimately, I didn’t think or feel that I was. I had built a life that I thought would bring

me that experience, and I was now realizing it wasn’t ever going to come from outside circumstances, people or things.” In her dark space, Bleiler was led to an unlikely source, The University of Santa Monica (USM), where she enrolled in a spiritual psychology program. For five years, Bleiler practiced, studied and integrated the teachings into her life. And, through the long, patient practice, which Bleiler attacked like an Olympic athlete, she is now able to reverse roles and help others who have also gone off the ‘cliff.’ “I’ve navigated, and continue to navigate, this inner journey within myself. I now also know how to lovingly guide others to become their own best facilitators and peacemakers. This work, and this journey I’ve been on, though incredibly painful at times, has also become one of the greatest gifts I’ve ever received. Five-years-ago-Gretchen never would have believed it,” she shares. Bleiler relishes in the tools she has learned to help individuals shine light

WELLMAG CO.COM

PHOTO BY KATE HOLSTEIN

Discovering Gold After the Olympics

on the dizzying times of life. “That’s the new foundation and touchpoint that has helped me come out of my darkness. And it’s the greatest honor to now share this transformational work with others on their own journey through one-onone sessions, workshops, retreats and a soon-to-be-launching podcast and accompanying online program.” Bleiler has just come off of hosting her first spiritual psychology one-day immersive workshop with USM classmate and co-host Nat Sharrat at Buttermilk Mountain Lodge this past August. She was also a guest teacher at summer retreats in Sayulita, Mexico. This coming April, Bleiler is offering her one-week mind, body, spirit wellness retreat, Illume, with co-host and Aspen Shakti owner Jayne Gottlieb in Costa Rica. Bleiler also recently finished recording a podcast with Pathfinder’s executive director and

WELLMAG CO.COM

BUILDING A RELATIONSHIP WITH MY INNER WORLD, LEARNING HOW TO BE A LOVING PRESENCE TO ANY PART INSIDE THAT IS HURT OR SUFFERING, AND KNOWING MY INHERENT WHOLENESS AND WORTH HAVE BEEN THE GOLD I WAS ALWAYS SEARCHING FOR ON MY OLYMPIC JOURNEY. GRETCHEN BLEILER

USM grad, Allison Daily, revealing her full story and mental health journey told for the very first time that will be launching soon with an accompanying online program. To learn more about Bleiler and her journey, visit gretchenbleiler.co and follow her on social media. +

Julie Bielenberg Writer @juliebielenberg

ASHISH KOTHARI Helping Others Discover Their Own Path to Happiness

ver the past nine years, Ashish Kothari has turned the pages of over 678 books, researching the secret to happiness. His findings? Happiness is a state of being rather than an emotion. Today, Kothari dedicates his life to guiding others on their journeys to find their personal, happy-inducing habits in Boulder, Colorado. Kothari was born and raised in India, in a house where, according to him, “there was this notion that the only thing good is perfect.” Beginning when he was 6 years old, Kothari learned “to be happy and successful, you have to work hard," he says. The retired McKinsey & Company partner said after approximately 20 years in the corporate world, he found himself at a place where he was thriving on the outside, but miserable on the inside. “There are so many people living the same stories: popular on the outside, lonelier than ever inside.” he shares, “They have so much but think they do not have enough.” People from all experiences, lifestyles and backgrounds are fearful, and often times have no clue as to why. Kothari lived this reality. He could not under-

stand why he was afraid and what he was afraid of. So, he started reading. “I read across all different domains, like spirituality,” Kothari passionately details. “I read the Bible, the Quran, the Yoga Sutras, the Upanishads, the Buddhist texts, stoicism, Taoism, philosophies. And then I was reading all the science stuff. All the positive psychology work, all the work around trauma. And then I was reading all the work around neurosciences, about how our brains work.” Kothari began to experiment with practices that intersect a combination of these domains. He noted these words and added them to his toolbox, integrating them throughout his days. “Accumulating knowledge is worthless unless you practice,” the happiness junky reveals. He synthesized that gratitude, mindfulness and community show up everywhere. These became the backbone to his brand: Happiness Squad. “I went looking in all of these places because I thought they would have different things,” Kothari shares. “They don’t — they all point to the same. It is almost as if science is proving what deep

wisdom traditions have always known.” These findings need only be translated into the right context. Kothari helps individuals find their happiness language: habits and practices that encompass one’s happy state of being. His work allows him “to cross boardrooms and yoga rooms in the same breath," as he puts it. Once this routine becomes second nature (habits you do not do consciously), Kothari says you are inching towards happiness as a state of being. This is derived from your own personal research, where you uncover what cultivates your happiness. With time, “if we stop long enough, and drop into spaces and experiences, we can truly drop into that state for ourselves,” he says. A consistent state of happiness looks different for different people. Nonetheless, Kothari emphasizes that when a human being is happy, he or she will live longer, have more resilience and have prosperous relationships. Whether Kothari is working with a group of coworkers or a devoted meditation practitioner, he aims to not just to be effective, but induce a truly fulfilling, applicable life. Once this is achieved, Kothari says you intuitively understand the work. The jargon is dropped. Each intervention Kothari leads is grounded in neuroscience, where something in the brain fundamentally changes. He ensures clients trust they will find what will serve them. Tapping into these habits is not easy, but Kothari and his liberating optimism shine a light on your path towards true happiness. Kothari’s thriving abundance is contagious. Discovering your happiest state of being “has nothing to do with what you have out there,” Kothari says, motioning to the space around our bodies. But rather, “it’s all about our condition in here,” he shares, pointing to his heart. + happinesssquad.com Chloe Wasserstrom Community Engagement Coordinator @chlowass

WELLMAG CO.COM

PHOTO COURTESY OF ASHISH KOTHARI

PROFILES / Wellness Leaders + Inf luencers

PROFILES / Inspiring Spaces

THE BINDERY Where Wellness + Culinary Creativity Converge

The Bindery 1817 Central St. Denver, CO thebinderydenver.com

PHOTO COURTESY OF THE BINDERY

n Denver's LoHi neighborhood, a former book bindery has been transformed into a haven for food lovers and wellness enthusiasts alike. The Bindery, helmed by chef-owner Linda Hampsten Fox, offers a much-needed retreat from the bustle of city life. Step inside The Bindery, and you're enveloped by an atmosphere of serene sophistication. Vaulted ceilings and oversized windows flood the space with natural light, while minimalist white accents create an airy feel. The design strikes a delicate balance between urban chic and neighborly warmth. From early morning to late night, the energy of the space ebbs and flows, adapting to the needs of its patrons. By day, it hums with the quiet energy of locals sipping freshly brewed coffee, catching up on work or simply gazing at the skyline. As evening falls, the café transforms, welcoming diners to a culinary adventure while maintaining its soothing ambiance. Hampsten Fox brings a wealth of

WELLMAG CO.COM

international experience to the kitchen, crafting dishes that celebrate both tradition and innovation. “For me, wellness and eating go hand in hand,” she says. “My vision for The Bindery was to open a neighborhood restaurant that could provide warmth and well-being through its New American menus, but also in its physical space that was completely sustainably built. It's the whole picture — from the ground up to what is on the plate.” The menu reflects this philosophy, evolving throughout the day to cater to different needs and moods. Mornings begin with delicate pastries and wholesome breakfast options, like gourmet toasts and beet-cured salmon latkes. Lunch offers a mix of vibrant salads and hearty sandwiches, while weekend brunch tempts with elevated classics. As day turns to night, The Bindery truly shines. Hampsten Fox's dinner menu pushes creative boundaries, blending bold flavors and unexpected combinations. You might find pork belly with cacao nibs and pumpkin candied in lime,

vanilla bean and black cardamon; or, Spanish octopus with cinnamon, saffron and sweet paprika in Israeli couscous. Each dish is a testament to the chef's innovative spirit and commitment to seasonal, high-quality ingredients. “I have been so fortunate to travel the world and to live in different countries including Switzerland, Italy and Mexico. I have cooked in many more locations and experiencing culture through cuisine is a way to learn about a place instead of just traveling through it,” Hampsten Fox shares. “My international experiences gave me a unique perspective on the quality of food and ingredients. I often hear, ‘How did you think about putting one ingredient with another?’ but for me, it just makes sense. I am a product of everything that has happened to me in my life from growing up in New Jersey to just popping into a kitchen on the Cote d'Azur.” Ultimately, The Bindery is more than a restaurant — it's a space where people can nurture their mind and body. It proves that great food is about more than just what's on the plate — it's about the space it creates for people to gather, savor and connect. In early 2025, The Bindery plans to expand with a new location at Denver International Airport, offering travelers a refreshing escape through its signature blend of thoughtful design and creative cuisine. + Lexi Reich Managing Editor @lexi_marsha11 | lexireich.com

HALF MOON YOGA Youth-Centered Yoga Promotes Self-Awareness + Connection

ew to town in Grand Junction, Colorado, emotionally raw and recovering from a failed 20-year marriage, I searched online for a yoga studio. Yoga has often served as my therapy, a vessel to excrete my pain through my sweat. I found Half Moon Yoga, read founder Linda Jordan’s bio and signed up for a class. Assuming I’d be in and out of there, selfishly using the space for unconnected personal healing, I wasn’t prepared for the experience which, well, floored me. Owner, 40-plus year practitioner of yoga and 60-plus year practitioner of life, with a petite frame juxtaposed by a gargantuan aura, Jordan walked into the studio in an over-sized tee-shirt, with an over-sized personality, cursing and unabashedly setting a tone of both strength and vulnerability. She was nurturing, wise, self-aware, confident and bold. And she kicked our asses. The class was one hour of intense poses captioned by intense revelations summoned through

her personal stories of fear, struggle, rebirth and rebuilding. During savasana, the final resting pose, where I would typically regain my breath and relax, I cried. Without the effort of facial contortions, full-sized tears filled my closed eyes, seeped out from the corners and streamed down my cheeks like ice melt. Her words and practice dislodged the trauma which I had stuffed away and tried to ignore. That was her intention. She is no stranger to journeys which are fraught with seemingly unsurmountable obstacles. Her life has been molded by the euphoric ups of love, independence, trust and motherhood, shadowed by the gut-wrenching downs of abuse, rejection, betrayal and isolation. She’s teetered on both ends of success and failure — from living in a tent to a multi-million-dollar home; hitchhiking solo across the country to being a revered community business owner; leading others to heal in her studio to discovering a life-affirm-

ing path of her own healing in jail. She recognized the power of facing the bad with the good and allowing expression of heart, mind and body to coexist, whether in concert or in angst. Jordan is uncompromising in her quest to ensure patrons sincerely and intentionally feel, inside and out, with ownership and understanding. “We’re given the wrong brochure to life,” she says. “We aren’t taught how to feel, how to discover our intuition.” She describes yoga as her toolbox, equipped with the practice of mindfulness aimed to “shake up trapped trauma” and allow “the dark shadows of who we are” to surface, where recognition leads to healing. Her passion to unearth and preserve self-reflection, awareness and confidence has led her toward a new focus — teaching the practice to teens, at an age when they are innately closed off and green to contemplative expression. Raising her son, now 23, she discovered the benefit of what she describes as the “in living act” of encouraging him to connect with and share his feelings, allowing her to acutely respond to his needs. It seems simple enough and yet many of us grow to be twice his age before comprehending how damaging the reluctance to face trauma can be, as well as understanding how restorative introspective expression is. Through her nonprofit, Teens in Training School (TITS), Jordan aspires to encourage teens who are searching for purpose, to find it within themselves through the stillness and clarity of meditation. For those lacking a sense of belonging, to find peer connections

WELLMAG CO.COM

PHOTOS COURTESY OF HALF MOON YOGA

PROFILES / Inspiring Spaces

Half Moon Yoga 2493 Highway 6 and 50, Unit 3 Grand Junction, CO halfmoonyogagj.com

within their yoga community, rather than through the ever-growing and increasingly normalized coping mechanisms of media devices. Jordan emphasizes the mission of TITS is to provide teens, especially those who suffer with depression, anxiety or isolation, with skills to “create healthy habits and mental resilience,” and “a pathway to connection.” A safe environment where students feel and connect with community, enabling them to recognize and receive unconditional love while inhabiting the physical, mental and spiritual practices of the 200-hour yoga teacher training (200YTT). The program was founded in partnership with Olivia Wight, an author, visual artist, and social and emotional intelligence coach whose work is reflective of her own struggles which now fuel her dedication to empower others. Mentored and taught by local and internationally recognized yoga teachers such as Zeeky Vincent, national director for TruFusion, Michaela Wacker, a local community outreach coordinator, and Kristina Downing, an intervention specialist at Mesa County Valley School District 51, the program will be an immersive experience to cultivate the self-confidence and physical ability required to achieve teacher training certification and develop leadership skills, enabling the students to teach the practice to their peers. I connected with Jordan in that first class because I felt her words reverberate in my movements, creating a reciprocal empathy I hadn’t experienced since the onset of my traumatic event. She has a gift, a power to humbly accept you while inspiring you to accept yourself. She is passing that gift on by sharing her practice with our youth, where she’ll “provide an environment for growth, empowering the future leaders of our community and the world,” as she puts it, “to enhance their capacity for understanding, connection and love.” In that endeavor, Jordan has always provided free classes to teens in Colorado’s Grand Valley and is now actively promoting TITS, working to raise $30,000 to cover costs for certifications, supplies and stipends. +

Roschelle Bulda Writer @robulda | flourishing-design.com

WELLMAG CO.COM

LIFESTYLE / Books

ROOTED: A JOURNALING SPACE FOR GROWTH + REFLECTION Tap Into the Healing Power of Plants + Nature

Find Rooted: A Journaling Space for Growth + Reflection on amazon.com or order directly from the author on Instagram @lisananblake.

hen we dig our hands into soil, nurture a growing and living thing, and wrap ourselves in nature’s beauty and bounty, our energetic centers benefit. There’s an undeniable connection and slow, intentional healing that occurs. Our connection with plants is primal, from the air we breathe to the herbs and vegetables we use to nourish our bodies. It’s that feeling that I get from tuning into trees, plants and rivers — that feeling that lights up my cells, regulates my nervous system and allows me to return to simplicity — that spurred me to create this journal. Rooted: A Journaling Space for Growth + Reflection is all about our connection to earth energy and working with plants to heal and thrive.

Mindful prompts guide users through gratitude practices, connecting with nature and opening our hearts through natural expression. This journal is a space for people who crave mini pauses and inward light shining. It's a book that fits in your daypack. It's something I imagine gifting a close friend on her birthday. The book presents simple guidelines for joyful living — for you and your green, leafy friends. Intentional journaling spaces offer prompts for growth and reflection while corresponding spreads speak to living in harmony as a particular plant would. Like the calathea prayer plant closing its leaves at night, give yourself grace. When your leaves look dull and your stems are slouching, take the time to welcome the moonlight. Rest and recharge.

My hope is that this journal deepens our connection with nature and ourselves. That it brings humans some much-needed slowdown and reflective time, helping readers to tap into the mental benefits of nurturing a consistent journaling practice. My hope is that readers are switched on to remembering how nature knows what to do without rush and frenzy. And to realize just how energetically linked we are to Pachamama, our relationship with Mother Earth. +

Lisa Blake Writer @lisananblake | lisablakecreative.com

WELLMAG CO.COM

LIFESTYLE / Books

Written by Anita Johnson, PhD

EATING IN THE LIGHT OF THE MOON How Women Can Transform Their Relationships with Food Through Myths, Metaphors + Storytelling

ur bodies have an innate ability to nurture us in ways our minds often overlook. Eating in the Light of the Moon by Anita Johnson, PhD, is a grounding and all-encompassing experience that emphasizes one of nature’s greatest gifts: the female intuition. Johnson is a clinical psychologist who specializes in eating disorders and women’s issues. She is the co-founder of the Anorexia and Bulimia Center of Hawaii and is currently based in Denver. Each chapter is enticing as Johnson weaves multicultural folklore and hunger metaphors with her knowledge from years of work in clinical psychology and as a woman. Throughout the book, readers come to understand the significance of the circle shape and a time when it was revered and cherished. “[It’s a] shape that has no beginning and no end,” Johnson enlightens. “That which was round or curved was considered beautiful: the shape of the Earth, an egg, the naturally rounded, curved shape of a woman’s body. That which moved in cycles was respected and honored as a source of wisdom. The seasons, the moon phases, the ebb and flow of the tides and nature’s life-death-rebirth cycle were looked to for the answers for the mysteries of life.” Women are not the effect of these beauties, but rather the life source. Still to this day, every woman’s menstrual cycle is connected to the phases of the moon — a constant reminder that

WELLMAG CO.COM

the planet is nurturing and cleansing every one of us. Johnson explains the Eastern philosophy of yin and yang energy — the energies of the universe. Yang is the masculine and active energies. Whereas yin is the feminine and receptive energies. The yin energy is necessary to nourish your being and your relationships. Once yin energy and intuition is accessed, “we can define our hungers and develop a deeper awareness of what we are hungry for; we can begin to seek the appropriate amount of nourishment.” Johnson explains that when a woman is struggling with an eating disorder, she has lost the nurturance of the mother archetype, or the feminine spirit “that nourishes her, that keeps her deeply connected to nature and the rhythm of the earth, that supports her relationship with all that is invisible.” Today, women are starving for their deep connection to the circle shape, yin energy, the mother archetype and more. Yet most do not know this is what they are craving because we live in hustling, yang energy culture. But there is a way to reconnect with the essence within and around you: by trusting and being guided by the light of the moon. +

Chloe Wasserstrom Community Engagement Coordinator @chlowass

LIFESTYLE / Art + Music

HARMONIZE YOUR BEING + DISCOVER THE HEALING POWER OF SOUND BOWLS

Danielle Klein

PHOTOS COURTESY KAYLA WEBER, DANIELLE KLEIN AND ILDI INGRAHAM

Ildi Ingraham

Kayla Weber

WELLMAG CO.COM

he magic of sound bowls comes not from what meets the eye, but from the unseen touch on your soul. These therapeutic spheres have always been designed to make noise, awakening your entire being from your organs to your origins. Commencing over 5,000 years ago in Mesopotamia, sound bowls journeyed to India, Tibet and Nepal. Today, they are still crafted in these regions, along with all over the world, either hammered by hand or machine. Every bowl is crafted with the intention to deliver healing frequencies. “Sound bowls can be made out of metal, clear quartz crystal or other gems, stones and minerals,” says Danielle Klein, Aspen, Colorado-based sound artist and teacher. “The material that the bowl is made out of will influence what type of sound and the characteristics of sound the bowl makes.” You may have also heard of “sound bathing” or “sound baths.” This refers to the experience of being succumbed by energetic frequencies played by a practitioner. FEEL The first step upon arriving to your sound bath session is to find a comfortable position that allows your body to seep into your space to receive the bowls’ vibrations. Many people use props such as bolsters, yoga blocks and blankets. Practitioners provide these events both indoors and outdoors depending on the weather. “Lying on the ground [outside] is awesome because it connects us to the vibrations of Mother Earth, as well as the vibrations of the instruments,” shares Paonia, Colorado-based sound therapist Ildi Ingraham. “Being indoors in a room with good acoustics is a joy because the sounds bounce off the walls and off of the other instruments, so there is more to absorb.” Attending these sessions bring different benefits to different people, depending on each person’s state of being. These include, but are not limited to, emotional release, quieting an overactive mind, activating healing within

WELLMAG CO.COM

your body, manifestation aid, improved focus and clarity, improved sleep, stress management, pain relief and overall nervous system regulation. How? Kayla Weber, sound healing practitioner and owner of Revolution Power Yoga in Avon, Colorado, reveals this is possible as the frequencies recalibrate “in your main energy centers running up and down your central channel or spine.” Every session is an invitation to slow down. “I often describe these sessions as a deeply relaxing sonic experience that is like a deep tissue massage for your nervous system and energy body,” Klein adds. SURRENDER Once you found a comfortable shape and opened your heart, you have naturally surrendered to the sound waves around you. Klein explains that this is called “brain entrainment” and you have become entrained into the music’s frequencies. When this happens, your body naturally stimulates your parasympathetic nervous system, activating your body to rest and digest; it “allows your body to naturally repair and heal itself.” This works to nourish the endocrine system, and especially support the adrenal glands. Ingraham explains we, as humans, store trauma in our bodies and auras, and these traumas stay with us and resonate a chaotic frequency. “A stronger frequency will always overcome a weaker one,” Ingraham adds. “So, when these beautiful, clear sounds are received during a sound bath, they change the chaotic frequences back to their original harmonious state.” Weber emphasizes that just because these sessions are healing, does not mean they are always comfortable. It is normal to not feel entirely relaxed while you are “getting rebalanced and recalibrated,” Weber informs. “That just means you’re working hard to recalibrate your own energy and vibration … I also invite people to lean into that if it happens. Get curious about where you feel it in your body. It might be associated with an emotion.”

EVOLVE By the end of your session, the gentle vibrations stimulate your Theta brainwave state, making your mind fertile for transformation. Klein explains that our subconscious stores memories, beliefs, emotions and automatic behaviors. After your sound bath, you'll likely feel better, boosting your confidence, self-expression and how you view yourself and others. As you continue on with your day, evening and week, you will be moving in a higher vibration. Every breath is a deeper entrance into a serene sense of clarity and renewed circulation, serving as a catalyst for growth. +

Danielle Klein

Feel, surrender and evolve this season with transformative sound baths throughout Colorado: KAYLA WEBER Revolution Power Yoga and the Westin in Avon DANIELLE KLEIN True Nature Healing Arts in Carbondale, O2 Aspen Yoga and various locations in Glenwood Springs ILDI INGRAHAM Carbondale Branch Library, Blue Sage Center for the Arts in Paonia and Grand Mesa Arts and Events Center in Cedaredge

Chloe Wasserstrom Community Engagement Coordinator @chlowass

PRISMAJIC: AN IMMERSIVE ART + WELLNESS SPACE

Prismajic 14500 W Colfax Ave. Suite 359 Lakewood, CO prismajic.com

tep into Prismajic, where art transcends the visual and wellness becomes an immersive experience. Tucked away in an indoor mall in the Denver Metro Area, this unexpected oasis transforms a bustling shopping center into a gateway to another world. As you enter, the outside fades away, and you're enveloped in a multi-sensory artistic journey that soothes the soul and awakens the senses. Since its inception in 2017, Prismajic has been redefining the boundaries of art and well-being. At the helm of this artistic revolution is Jennifer Mosquera, Prismajic's co-founder and chief creative officer. With a background as diverse as the experiences she creates — spanning law, art and personal growth — Mosquera brings a unique vision to the world of immersive art. "Prismajic's mission to harness the power of art to change the way that we look at ourselves and the world aligns with the principals of wellness because art in general enhances and impacts

brain function, emotions and the nervous system," Mosquera explains. There is growing evidence that art enhances brain function by impacting brain wave patterns, emotions and the nervous system, according to the American Congress of Rehabilitation Medicine. But these benefits don't just come from making art, they also occur by experiencing art. The crown jewel of Prismajic's offerings is Shiki Dreams, a permanent installation that USA Today ranked as the fourth best immersive art experience in the country in 2021. Unlike the sensory overload of some immersive experiences, Shiki Dreams takes a different approach. It's a journey designed to calm and engage, a respite from the chaos of everyday life. "The use of low lighting, scent, tactile elements, natural sounds and biomimicry all come together in a symphony of sensory layers that gently relax the body and the mind,” Mosquera says. But it's not just about passive relaxation. Shiki Dreams encourages active exploration, which Mosquera notes has its own benefits: "Even the simple act of discovery and the exercise of curiosity by using the black light flashlights to find the little treasures throughout the experience triggers the production of dopamine, a happiness hormone, and acts in a positive way on the body and emotions." The immersive journey doesn't end with Shiki Dreams; adjacent to the installation is The Night Owls Bar. "The Night Owls bar and cafe space extends the guest's visit in yet another calm, dimly lit setting, which continues to relax the body and mind," Mosquera says. "The Night Owls also presents the guest an opportunity to explore the sense of taste. The Night Owls has a ‘sensory flight’ that explores each and every sense through a cocktail experience." The emphasis on sensory engagement is no accident. "Sensory experiences put you in your body, rather than in your head, like in most wellness practices,” Mosquera says. “Low lighting, touch and scent all play a role of channeling the thinking mind to focus on what the body is feeling, thus redirecting focus from troubles and tasks to the present moment and the information that sense is giving you."

WELLMAG CO.COM

PHOTOS COURTESY OF PRISMAJIC

LIFESTYLE / Art + Music

This approach is supported by research. Mosquera cites studies showing that "even a short period of time in a sensory room can leave people feeling more focused and relaxed, less stressed and better able to communicate with others.” Looking ahead, Prismajic continues to push the boundaries of art and wellness. "We are always looking and open to collaborations with other artists and wellness practitioners to co-collaborate within the experience in our venue," Mosquera shares. "We are developing a regular set of wellness programs that focus on meditation, journaling, movement and more." In a world that often moves too fast, Prismajic offers a chance to slow down, to engage and to experience art in a way that nurtures not just the eyes, but the entire being. + Lexi Reich Managing Editor @lexi_marsha11 | lexireich.com

WELLMAG CO.COM

LIFESTYLE / Community

THE SACRED SPACE OF A WOMEN’S CIRCLE How Modern Gatherings are Tapping Into the Ancient Art of Shared Wisdom for Communal Growth

Visit womanwithincolorado.org, atthewellproject.com and eventbrite.com for additional women’s circles across Colorado.

Women's Circle at The Pad in Silverthorne

T WHEN WE OPEN UP SPACE TO LEARN, WE’RE REMINDED OF THE DEEP WELL OF POTENTIAL, POWER, WISDOM AND BEAUTY WE HARNESS, BOTH INDIVIDUALLY AND COLLECTIVELY. KAT JOHNSON

here’s palpable magic and healing that materialize when women gather in an intentional space. Reaching back to red tent, ittakes-a-village roots, women’s circles are organically forming all around us. These intuitive, healing spaces are built to help those who identify as female ground down, refocus, share and learn from each other. Women’s circles have naturally formed since the dawn of time. Women would congregate to weave, wash, prepare food for the village and care for children. In today’s increasingly isolated society, where technology is replacing face-toface connection and women are leaning into bandwidth-stretching roles of caretaker, community leader, breadwinner and family manager, these monthly women’s circles have become a lifeline. “Women’s circles tap into the transformative power of shared wisdom and mutual support, offering a sacred space where women forge deep connections with themselves and each other,” says Thrive Yoga Summit owner and women’s circle facilitator Tania Jaime Rodriguez. “By embracing collective experiences,

women discover vulnerability, gain insight and turn personal challenges into a catalyst for both individual and communal growth.” The simplicity of convening, sitting in a circle and sharing wisdom, and remembering the power of cycles and ceremony is a tradition not lost in Colorado. Throughout the state, in mountain towns and along the Front Range, women are creating containers, holding space for one another and honoring the divine feminine. These circles are intended to provide a nonjudgemental environment where vulnerability, fears and desires can be expressed. It’s in the full-body listening, openly falling tears and the energy-shifting laughs that the magic occurs. “For me, sisterhood has been an essential nutrient for my well-being, healing and my sense of community, belonging and deeper connection,” says Colorado women’s circle facilitator and yoga instructor Kat Johnson. “When we open up space to learn, share, get support and be seen in our experiences, we remember we’re more alike than we are different. We’re reminded of the deep well of potential, power, wisdom and beauty we harness, both individually and collectively.” Traditional women’s circles create a container where women exchange stories, where everyone is equal and where there’s room for safe releasing and processing of stuck emotions. There is no advice given, no suggestions or attempts to fix or rescue a woman from what she is moving through. Tears are welcomed

WELLMAG CO.COM

to flow freely without embarrassment, shame or concealment. Circles can revolve around celebrating ritual, movement, moon cycles, journaling, singing, art and manifesting dreams. Some circles invite healers or experts. Some are free potluck-style events. Others are ticketed and sell out each month. Whether held at a yoga studio, a church or a neighbor’s living room, gathering in a circle of women can unlock transformative energy, empowering attendees to be heard, witnessed and validated. +

CHECK IT OUT 5 Colorado Women’s Circles THE PAD

Hosts monthly women’s circles on third Thursdays @womenswisdomcircles 491 Rainbow Dr. Silverthorne, CO

THE SILOS WELLNESS CENTER

Hosts seasonal women’s circles 816 E. Baseline Rd. Lafayette, CO

WOMEN’S CIRCLES OF BOULDER + LONGMONT

Meets monthly on fourth Thursdays Cavegirl Coffeehouse 720 100 Year Party Ct. Longmont, CO

OM ANANDA YOGA

Hosts weekly women’s healing circles on Thursdays 115 N. College Ave., #200 Fort Collins, CO

LITTLE MOON WELLNESS

Hosts twice-monthly women’s circles Lisa Blake Writer @lisananblake | lisablakecreative.com

WELLMAG CO.COM

1005 S. Santa Fe Dr. Denver, CO

LIFESTYLE / Travel

OJO CALIENTE

PHOTOS BY LISA BLAKE

5 Reasons This New Mexico Haven is the Ultimate Winter Reset

WELLMAG CO.COM

jo Caliente is the queen of hot springs soaking. It’s the purest pinnacle of zenned-out away time, and the calming gift that your nervous system didn’t know it needed. Situated between Santa Fe and Taos in a crux of rustic northern New Mexican desert cliffs and cottonwoods, this secluded healing treasure is prized for its legendary waters. For thousands of years, Ojo’s soothing waters have comforted the body, mind and spirit. As one of the oldest natural health resorts in the U.S. (the original bathhouse opened in 1868) and the only hot springs in the world with four different sulfur-free, healing mineral waters, the resort is a southwestern destination worth planning a trip around. Here are five reasons to visit Ojo Caliente this winter: COVETED QUIET TIME Ojo Caliente is a treat for the senses. With a no alcohol, no kids, no cell phones and no loud talking policy, the only sound to absorb is the one of sweet, soothing trickling water. The tranquil environment extends into the hanging hammocks, abundant lounge chairs and welcoming fire pit while the thermal pools constantly flow with geo-thermal waters. Guests in the soaking areas are asked to whisper — there are staff members walking around with polite signs in case you forget — and the Soda Pool is a silent, zero-talking area. MINERALS + MUD A visit to the mud pool is a must. Guests slather skin with a special pore-purifying clay blend before lying on large rocks to dry in the sun. Once the mud starts cracking and you’re ready to release it, dunk in the warm mud pool or rinse off at the outdoor shower and reap the softskin benefits. Ojo Caliente is also one of the only hot springs spas and resorts featuring four healing minerals: arsenic, lithia, soda and iron in naturally sulfur-free

WELLMAG CO.COM

waters. These soul-nourishing minerals flow through nine communal hot springs and private tubs (book these in advance). Every pool flows with pure mineral water ranging from 80 to 105 degrees fahrenheit tapped straight from Ojo’s own hot springs. AUTHENTIC SPA TREATMENTS Therapists call on modern and ancient healing techniques combined with Ojo waters and local botanicals to connect guests back to the earth around them. The full-service spa offers nurturing botanical and hot stone massages, hydrating skin and body treatments, sound healing and reflexology. Settle into the historic bathhouse’s serene lounge and enjoy the purifying Himalayan salt sauna and eucalyptus steam room before indulging in your favorite treatment. DIVINE FOOD + DRINK There’s really no reason to leave the resort once you’re there. Break from soaking and spa treatments to dine onsite at The Artesian Restaurant and Wine Bar. Seasonal southwestern dishes share breakfast, lunch and dinner menu space with international flavors. Feast on

New Mexico green chile cheeseburgers, hearty salads sourced from the 1.5-acre Ojo Farm and signature blackened mahi-mahi tacos. The Artesian offers plenty of omnivore, gluten-free, vegan and vegetarian options, along with fairtrade coffee roasted just down the road exclusively for Ojo by Santa Fe’s Iconik and tea from tea.o.graphy in Taos. OPPORTUNITIES TO MOVE YOUR BODY More than 1,100 acres of hiking and biking trails and public lands rest just beyond the resort’s gates, unveiling endless adventures. Explore the rugged high desert trails by foot or bike, enjoy epic birding on the Bosque Loop Trail and stroll the labyrinth meditation walking area to quiet the mind and calm anxiety. Visit the intimate yurt for expertly guided, all-levels-welcome yoga classes. + ojosparesorts.com

Lisa Blake Writer @lisananblake | lisablakecreative.com

LIFESTYLE / Travel

Rent a redwood outrigger at Catch a Canoe & Bicycles, Too! to explore the Big River Estuary.

WELLMAG CO.COM

PHOTOS BY KIM FULLER

UNPLUG + RECONNECT IN MENDOCINO, CALIFORNIA

f every travel day could end with the feeling I got when the Mendocino Coast first came into view on that sunny April afternoon, we’d all probably explore more. The time and effort it took to fly into San Francisco, rent a car and road trip over three hours north quickly faded into my memory when I caught my first glimpse of surf breaking over the rocky Northern California shoreline. After heading north on US-101, my husband Bobby and I took a delicious lunch stop at El Molino Central in Sonoma, then hit CA-128 and enjoyed a rolling drive through Anderson Valley and a canopy of redwoods before popping out onto the coast. So much of what you can read about Mendocino calls the area “magic.” As we pulled into Stanford Inn & Resort, past the property’s dense foliage and bright blooms, our arrival felt nothing short of enchanting. A sweet, canopied path led us to the check-in desk and lobby, adorned with a curated collection of local art, nature and wellness books, plush couches and fireplace. The comfort continued into our guest room, inviting us in with warm pine and redwood paneling, a large deck with ocean views and our own wood-burning fireplace. This eco-resort sits on a hill overlooking the Mendocino Bay, just a short walk, bike or drive to the village of Mendocino. The property is 100% plant-based, with a farm-to-table vegan restaurant, Ravens, that serves property guests and area locals nourishing meals for breakfast, lunch and dinner. Many of the ingredients served are sourced from the resort’s own organic farm and gardens. Breakfast is included in every guest’s stay, and we relished in the leisurely mornings of black coffee and tasty vegan muffins, with main dishes like with main dishes like enchiladas filled with quinoa and spinach, and house-made citrus granola with fresh fruit. We loved seeing owner Jeff Stanford

WELLMAG CO.COM

in the dining room each morning. “We hope our guests will gain a sense of connection,” shares Stanford, who operates the inn with his wife Joan. In the 1980s, Jeff and Joan came to the north coast of California from the Midwest, looking for a way to work and live in a rural area in an integrated way. They created the refuge that is now the Stanford Inn & Resort, constructing striking wooden buildings, planting an organic farm and adding land down to the water. The Stanfords are dedicated to living sustainably in harmony with the earth and they strive to share this healthy, rewarding lifestyle with others. “In these times, connecting with nature is so vital for well-being,” he adds. "We arise within nature, and without recognizing and experiencing our bond with nature it can be challenging to connect with ourselves and each other.” So many details make Stanford Inn & Resort a perfect place to unwind and reset for a weekend or an extended visit. The aquatic center has a saltwater swimming pool, dry sauna and hot tub, all nestled within a charming greenhouse that ensures warmth and comfort yearround. The resort’s wellness center is directed by certified nutritionist and author Sid Garza-Hillman, offering rich experiences like nutrition and cooking classes, creative workshops, breathwork and meditation sessions, guided hikes and trail runs, as well as gardening, nature and mushroom foraging walks. Massages, facials and Ayurvedic treatments are available at the spa, and we took advantage of the onsite Catch a Canoe & Bicycles, Too! to rent a redwood outrigger canoe and explore the Big River Estuary and beaches. Beyond relaxation and rejuvenation, interests in and around Mendocino focus on spending time in nature — on the water or in the redwoods, exploring local art galleries and shops, dining at mainstay eateries like Café Beaujolais, and taking some time to learn about and experience

Mendocino dining doesn’t disappoint at Café Beaujolais (top) and Brewery Gulch Inn & Spa.

one of the region’s most celebrated industries: wine. Anderson Valley is less than an hour south of Mendocino and a little inland. The cooler climate plays well for pinot noir, sparkling wine and Alsace varietals (riesling, gewürztraminer, pinot blanc, pinot gris). We spent some time tasting at Lula Cellars — it’s the first Anderson Valley winery you hit driving down from Mendocino. Tasting room manager Kim Badenhop guided us through a variety of wines, and we enjoyed an afternoon on the lovely 22acre property. The wine was quite good, and we joined the club to receive estate

LIFESTYLE / Travel

Room at Stanford

selections quarterly. After a full day sipping and sunning in Anderson Valley, we retreated back to the Mendocino Coast and checked into Brewery Gulch Inn & Spa. This stunning building has been called “the world’s most exquisite treehouse,” made from eco-salvaged redwood and set up on a bluff overlooking Smuggler’s Cove. It’s a home-away-from-home that’s a true refuge from any sort of hustle and bustle. When Arky Ciancutti, the original owner and mastermind of Brewery Gulch Inn & Spa, broke ground on the project in 1999, he said local woodworkers, innkeepers, architects, builders and artisans all contributed key ideas to the overall design. “The visual aspect of the design mainly centered around the wood — those old redwood sinker logs that I had dredged up from the bottom of Big River,” shares Ciancutti. “We wanted to create a place that both showcased the beauty of this unique lumber and also blended seamlessly with the view and landscape around it. “That is in large part why the inn feels so comfortable — I don’t think I’ve ever been anywhere else that just feels so right,” he continues. “Like it belongs exactly where it is and you being there puts you in harmony with the world around you.” Time seems to slow once you walk through the outdoor foyer and enter the giant wood doors into spacious a great room, an inviting space that warms guests with streams of natural light and a library of books, games and films to borrow for their visit. Ten of the 11 guest rooms have ocean views, and all have gas fireplaces and the plushest bedding and towels. This is the type of property you might not want to leave at all during your stay, and that’s sort of the point. One of our mornings was very rainy and incredibly cozy, and we could smell the freshly baked pastries as we walked downstairs to grab some hot coffee and a scone. After some reading accompanied by lovely sounds of rainfall, we enjoyed a cooked-to-order breakfast in

Stanford Inn

Views toward the village of Mendocino

the great room, followed by a wonderful couples massage in the outdoor pavilion, just steps from the inn. The restful peace of this day was what people can find in Mendocino, at very special places like Brewery Gulch Inn. We walked the grounds and then down to the ocean before coming back up to the inn’s evening wine hour. A selection of appetizers — delicious bites like herb-crusted lamb lollipops with pear-mint redux, and shredded short rib sliders — are prepared by the onsite executive chef and presented in redwood

boxes for each room, with local wine selections offered. I can still feel that Mendocino magic even though we’re quite far away now. It’s one of those places that calls you back, like the pull of a tide, and as we drove away, it was a “see you again soon” farewell. +

Kim Fuller Publisher + Editor-In-Chief @lifeinfull

WELLMAG CO.COM

LIFESTYLE / What We Love

TUNE IN TO WELLNESS Our Must-Listen Podcasts to Nurture Your Mind + Body

educational content and foster a community of like-minded individuals. This podcast provides continuing education for yoga teachers and long-time students, covering subjects such as cultural appropriation in yoga, yoga teacher training and the integration of yoga in business.

FOR THE MINDFUL YOGI Yogaland Hosted by Andrea Ferretti, former executive editor of Yoga Journal, this down-to-earth podcast offers a blend of yoga wisdom and practical insights to keep you inspired on and off the mat. Occasionally alongside her husband, world-renowned yoga teacher Jason Crandell, Ferretti delves into topics like embodiment, emotions, motherhood, midlife and creativity — all through the lens of yoga and mindfulness. Perfect for yogis looking for thoughtful reflections and real-life recommendations to deepen their practice. FOR THE LIGHTHEARTED PRACTITIONER The Funny Thing About Yoga Hosted by yoga instructors Giana Gambino and Bradshaw Wish, this podcast takes a refreshing and humorous look at the world of yoga. Each episode blends thoughtful discussions on the technical and business sides of the practice with lighthearted chats about everyday yoga experiences, from crafting playlists to managing disruptive students. With their approachable style and candid reflec-

WELLMAG CO.COM

tions, Gambino and Wish invite listeners to engage with real topics that both teachers and practitioners encounter, making the podcast an engaging listen for anyone interested in the yoga community. FOR THE HOLISTIC HEALTH SEEKER Everything in Between with Radiquel This podcast invites listeners to explore the multifaceted nature of health beyond diet and exercise. Hosted by clinical nutritionist Raquel Rebelo, this podcast breaks away from reductionist conversations in the wellness space, diving into the various elements that contribute to our overall well-being. Rebelo’s passion for plant-based nutrition shines through as she discusses diverse topics related to living a wholesome, balanced lifestyle. FOR THE WELLNESS ENTREPRENEUR Let’s Talk Yoga This is the first yoga podcast hosted by an Indian immigrant yoga teacher, Arundhati Baitmangalkar. Each week, she dives into a wide range of topics, from practicing and teaching yoga to scaling a small business. The conversations are engaging, insightful and unique, featuring special guests who share valuable

FOR THE SELF-AWARE LISTENER Unlocking Us This podcast is hosted by renowned researcher and storyteller Brené Brown. Drawing on over 20 years of studying emotions and human connection, this podcast dives into the courage, vulnerability and conversation required to live a wholehearted life. Brown shares real, unpolished and honest conversations with the people who inspire, challenge and even frustrate her. In addition to interviews, she offers personal insights from her latest research and answers listener questions. Whether it’s about love, parenting or leadership, this podcast uncovers the deeply human experiences that bring meaning to our lives. FOR THE COMMUNITY-DRIVEN WELLNESS ENTHUSIAST Stronger Together Hosted by best friends and wellness professionals Charlotte Muller and Leslie Van Bell, this podcast delves into the complexities of wellness, offering real, candid conversations about navigating personal well-being. With a combined background in yoga, mindfulness and social-emotional learning, this duo creates a space where all are welcome and none are judged. Although there hasn’t been a recent season, a new one is planned for the future. Whether you’re looking to build strength, resilience or simply feel connected to others on the wellness path, Stronger Together offers thoughtful insights and a sense of community for those seeking support in their journey. + Compiled by Well. Staff

LIFESTYLE / What We Love

1 2

7 5

WELLMAG CO.COM

1. GALYNA Skincare DREAM Night Rejuvenating Crème This night cream is packed with CBD and a blend of nourishing ingredients that works its magic while you sleep. It boosts collagen production, smooths fine lines and hydrates deeply for a fresh look. Its blend of hyaluronic acid, lavender essential oil and antioxidants ensures your skin wakes up radiant and ready for the day. $51 galyna.co

2. OXB Sweatproof Jewelry OXB is a fitness-inspired jewelry brand created for active individuals who embrace the sweat. With a mission to connect mantra with movement, every piece is handcrafted in Denver for durability and endurance — designed to last through even the sweatiest workouts. This necklace, featuring the brand's signature Abby style with a front clasp, is customized with a bike stamp. A portion of each sale supports She Sends Foundation, an organization dedicated to empowering more girls to get on bikes. Gold-filled bike necklace: $144 shopoxb.com 3. Kaleidoscope Yoga Towels These towels feature captivating patterns that enhance both style and function, offering crucial grip and stability with their anti-slip backing. Measuring 24 x 71 inches and crafted from a blend of 55% recycled polyester, 35% polyester and 10% nylon, they absorb sweat and support your practice seamlessly. With a mission to inspire positivity and embrace the transformative journey of yoga, the founder invites you to elevate your practice and find balance both on and off the mat. $65 kaleidoscopeyogatowels.com 4. Dagne Dover Seattle Carry-On Luggage Whether you're jetting off for a quick weekend getaway or navigating a work trip, this 23-foot, 5-inch marvel is all about smooth sailing. It glides effortlessly on 360-degree wheels and keeps your gadgets safe in tech-friendly pockets. With its sleek design meeting carry-on requirements for most airlines, it’s perfect for packing everything you need. Enjoy easy packing with elastic straps, a roll-up divider and TSA-compliant lockable zippers. Made from recycled materials, this luxury roller bag is ready for any adventure you throw its way. $625 dagnedover.com 5. Healthy Living 2025 Weekly Planner Boost well-being year-round with this 18-month weekly planner packed with healthy food, exercise tips and wellness logs. Designed for health enthusiasts, it features habit, goal and water trackers, along with mood and productivity sections. Compact and motivational, it's perfect for staying organized while building a sustainable healthy lifestyle. $23.99 quarto.com

WELLMAG CO.COM

6. Outdoor Tech BOLT Speaker This Bluetooth speaker is both magnetic and water-resistant. Bolt’s strong magnetic grip brings you your favorite tunes on all your journeys — just stick to a car, bike or any gear with a metallic surface. The one-pound speaker has a heavy sound to amplify all of your adventures. $79.95 outdoortechnology.com 7. Thule Urban Glide 3 Designed for active parents, this stroller update from Thule is easy to maneuver with its sleek, lightweight design, and the large 16-inch air-filled tires and top-tier suspension make for a smooth ride. Navigate all terrains with the swivel front wheel or lock it in place for stability during brisk walks or runs. The twist hand brake ensures optimal control on both flat and hilly terrains. The stroller features a one-handed, compact fold that simplifies storage and transportation, while the spacious cargo basket with a zip-top cover offers ample space for essentials. $649.95 thule.com 8. High Camp Flasks Parkside Flask 750 Trade in the glass and plastic for your next winter adventure with this three-piece set. The flask holds a full bottle of wine or enough to share refills of tea, and its vacuum insulation will hold temperature for up to 24 hours. The magnetically integrated tumblers make it perfect for two to enjoy a favorite drink during a snowy outing or cozy afternoon, whether you're on a winter hike or warming up après-ski. $125 highcampflasks.com 9. Costa UIu Think sunny this winter and spring! Inspired by Uluwatu, the legendary surf break in Bali that has captivated visitors for generations, the Ulu sunglasses feature a sleek soft-square lens shape, complemented by core-wire temples and a bold filigree design that echoes the waves they're named after. Handcrafted from eco-friendly Bio Acetate, these frames are perfect for beach vacations or bright days around town. $270 costadelmar.com 10. Ridge Merino Natural Merino Tencel Jogger Consider these your go-to cozy companion. Designed with modern details like a tailored fit and zippered hand pockets, these joggers offer true comfort thanks to their soft, stretchy fabric. Made from an eco-friendly blend of Merino wool and Tencel, they're naturally odor-resistant, making them a perfect travel staple. While lightweight, they offer just the right warmth for layering, keeping you comfortable indoors or on brisk winter strolls. $99.95 ridgemerino.com

FITNESS + YOGA / Movement

6 MOVEMENTS TO MAKE YOU A BETTER WINTER ATHLETE

TOP BENEFITS ATHLETES GAIN FROM CROSS-TRAINING: • Improved endurance •

Better form

• Muscular strength to support the joints • Prepare the body to move in different planes and react quickly •

Improved flexibility

• More body awareness • A durable, injury-resistant body •

Ability to recover more quickly

TRY THESE THREE POSES TO STRENGTHEN YOUR HAMSTRINGS, GLUTES, CORE AND ADDUCTORS: SINGLE LEG DEADLIFT Stand with your feet hip-width apart. Shift your weight to your right leg with a slight bend in your knee. Hold a dumbbell in each hand in front of your hips, palms facing your body. With your core engaged, lower the dumbbells along your right leg, while lifting your left leg behind you, keeping your hips square. Stop when you feel a stretch in your hamstrings or the dumbbells are at shin height. Return to the starting position. Repeat eight to 12 times and then switch sides. Tip: Do this movement without weights first to practice hinging at the hips while keeping your shoulders and hips parallel to the floor. Without weights, reach your arms in front of you as you hinge forward and your leg goes back, then release your arms to your sides as you lift back up. You can also place one hand against a wall for support. Another option for this pose is to use a kettlebell in the same hand as your standing leg. PLANK POSE From downward-facing dog pose, bring your shoulders forward over your wrists with your hips in line with your shoulders. Avoid dropping your hips too low or lifting them too high and pull your navel to your spine. Press the floor away with your hands and protract your shoulder blades while broadening your collar bones. Engage your legs by pressing out through your heels. Hold for 30 seconds to one minute. If this pose bothers your wrists, bring your forearms to the floor with your elbows under your shoulders. SIDE-LYING LEG LIFTS Lie on your side propped on your forearm, bend the knee of the top leg and place your foot flat on the floor in front of the bottom leg. Lift your bottom leg towards the ceiling, pause and then lower the leg. Repeat the movement 10 to 15 times and then switch sides.

Visit the coaches at GOAT Training in Edwards. Colorado for programs that include strength, conditioning and cardiovascular work. You can learn more at goattraining.com.

WELLMAG CO.COM

PHOTOS COURTESY OF CARRIE LEHTONEN

efore heading outside to enjoy your favorite sport this winter, be sure to prepare your body for what’s to come and have a plan for how you’ll recover. Use conditioning and cross-training to give yourself the best chance to make the most of fun in every season. Whatever your preferred winter sport, stay at the top of your game by incorporating strength training and yoga into your fitness routine. Start from where you are, which may mean using only body weight or doing an isometric hold before incorporating weights or adding movement. For example, before doing squats or lunges, be sure you can comfortably hold in a wallsit for 45 seconds. Per John Mark Seelig at GOAT Training in Edwards, Colorado, a great way to warm up, strengthen the feet and build reaction in the ankles is to jump rope for one minute. Strengthening the muscles used most in your chosen activity will give you better control and allow you to stay at it longer.

WHEN YOU RETURN FROM A DAY OF ACTIVITY, USE THESE THREE YIN YOGA POSES TO AID IN YOUR RECOVERY: DRAGON POSE From all fours, step your right foot forward into a lunge and stretch your left leg behind you. You may want a blanket or rolled-up yoga mat under your left knee. Be sure that any weight in the left leg is on the fleshy part of your knee (above the kneecap) rather than directly on the kneecap. Bring your hands to the floor or use a yoga block under each hand on either side of your front foot at whatever height allows you to feel a stretch in the front of your left hip. You could also bring your hands up onto your right thigh. Bring your right foot further forward for more sensation, or closer to you for less. Hold for three to five minutes, then shift your hips back while straightening your front leg. Flex your toes towards you and pull your heel back. Switch sides and hold for the same amount of time. When you have completed both sides, lie on your back with your arms and legs out straight for a few breaths.

2024-2025 SCHEDULE

CAT PULLING ITS TAIL POSE Lie on the floor on your right side. Bend your left knee and bring it out in front of you in line with your hip (either bent or you can straighten the leg). Prop your head on your right hand, bend your right knee and reach your left hand back to grab your right foot. You can use a strap around your foot if you can’t reach it. Stay propped on your hand or lean your torso to the right until you can bring your back to the floor. Hold for three to five minutes, then let go of your right foot, roll back onto your stomach and bring your left leg back behind you. Repeat on the other side for the same amount of time. After completing both sides, lie on your stomach with your head resting on stacked hands for a few breaths. DRAGONFLY POSE Sit on the floor with your legs in a wide V-shape in front of you. If your pelvis rocks back, causing you to round in your upper back, bring a folded blanket under your sit bones so that you have a neutral position of your pelvis. Start to walk your hands forward between your legs while folding at your hips until you feel a stretch in your hamstrings and inner legs. Rest your hands in front of you, or you can rest your forearms or your head on yoga blocks. Hold for three to five minutes, then use your hands to walk your torso back up. Use your hands behind your knees to bend one knee at a time and bring your legs back together. Lie down on your back with your arms by your sides, your knees bent with your feet planted to the edges of your mat and let your knees fall into each other for a few breaths. After completing the poses, spend a minute or two lying on your back in savasana (corpse pose) with your arms and legs straight before moving on with your day. Don’t forget to incorporate rest days to allow your body to recover. Cross-training and rest will help you stay active and injury-free. Enjoy the season! +

Dobson Ice Arena 7:45PM START TIME

321 E Lionshead Cir / Vail, CO TICKETS $15 ONLINE $20 AT THE DOOR KIDS UNDER 10 FREE

12/06

JACKSON HOLE

12/07

JACKSON HOLE

12/13

CASTLE ISLAND

12/14

CASTLE ISLAND

01/03

CU BOULDER

01/04

CU BOULDER

01/10

EMPTY NETTERS

01/11

EMPTY NETTERS

01/24

LUMBERJACKS

01/25

LUMBERJACKS

01/31

CHICAGO MISSFITS

02/01

CHICAGO MISSFITS

02/07

ST. LOUIS

02/08

ST. LOUIS

02/21

PARK CITY PIONEERS

02/22

PARK CITY PIONEERS

03/01

BRECKENRIDGE VIPERS

03/07

AUSTIN RAMBLERS

03/08

AUSTIN RAMBLERS

03/14

DESERT DOGS

03/15

DESERT DOGS

To experience a variety of yoga classes, including vinyasa, hatha, sculpt and gentle yoga, check out the class schedule at Yoga Off Broadway in Eagle, Colorado. yogaoffbroadway.com Carrie Lehtonen Yoga Teacher + Educator @fireflycommunity

WELLMAG CO.COM

FITNESS + YOGA / In The Practice

EMBRACE THE SEASON Self-Care Rituals for the Slower Months

s the days shorten and cooler weather arrives, it's the perfect time to embrace the seasonal shift. While welcoming the slower months can be challenging — shorter days, less light and the chill can sometimes dampen our plans — it's also an opportunity to nurture ourselves through thoughtful self-care rituals. Here are some practices to help you embrace the slower pace of the season. Try one or all to enhance your well-being: EMBRACE STILLNESS Cooler temperatures and shorter days naturally encourage us to slow down. Aligning your daily routine with this shift allows you to fully embrace the stillness. Although stillness can be uncomfortable for some, retraining your brain and body to sit with discomfort can lead to meaningful changes. These adjustments teach us to handle unplanned or uncomfortable situations with more ease. Instead of avoiding stillness, try embracing it. Sit with it, observe it. What thoughts or feelings arise? Take time to explore these and consider jotting them down to better understand your experience of stillness. PRACTICE MINDFULNESS Mindfulness is all about slowing down, enhancing mental clarity and emotional balance. It’s a practice that can be done anytime and almost anywhere.

Research highlights the significant mental and physical benefits of a daily mindfulness practice. Simple mindfulness exercise: • Find Comfort: Sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Slowly exhale through your mouth. Repeat this deep, calming breath three times. • Ground Yourself: Bring awareness to your body. Feel the support of the ground beneath you. Imagine roots extending from the base of your spine or the soles of your feet, anchoring you securely and comfortably. • Visualize Self-Care: Picture yourself engaging in a nurturing activity — whether it’s enjoying a favorite hobby, receiving a hug or simply resting. Let this vision fill you with joy and relaxation. • Close with Gratitude: Take a few more deep breaths and slowly bring your awareness back to the present. When you’re ready, open your eyes, carrying this sense of self-love and calm with you throughout your day. TRY DEEP BREATHING Deep breathing is another powerful tool for self-care. As we move into the slower months, focusing on reducing stress is important. Deep breathing helps both body and mind stay calm and present. Short breathing exercise: • Get Comfortable: Sit with your back straight. Close your eyes to enhance focus. • Inhale Deeply: Breathe in slowly through your nose for a count of four, feeling your lungs expand and your belly rise. • Hold Your Breath: Gently hold your breath for a count of four. • Exhale Slowly: Breathe out through your mouth for a count of six, imagining tension and stress leaving your body. • Repeat: Continue this cycle (inhale for four, hold for four, exhale for six, pause for two) for about three to five minutes. • Return to Calm: Notice how your body feels as you finish. Open your eyes gently and carry this sense of calm with you throughout the day.

START A GRATITUDE PRACTICE Gratitude is a simple yet effective selfcare practice that boosts well-being. Even dedicating just two minutes a day to gratitude can have a profound impact. Consider integrating a daily gratitude practice into your routine. Whether through journaling or guided meditations, choose a method and commit to it for at least 30 days. Track any changes in your mood and outlook throughout the month. Reflecting on what we’re grateful for can elevate our spirits and foster positivity. ADD BODY OILS FOR THERAPEUTIC BENEFITS Body oils are especially beneficial in the colder months, helping to relax, destress and hydrate dry skin. Consider incorporating a self-massage with body oil for enhanced relaxation, to relieve muscle tension and improve circulation. Simple massage practice: • Choose Your Oil: Opt for a relaxing body oil such as coconut oil or lavender oil. • Warm the Oil: Pour a small amount into your hands and rub them together to warm it. • Massage Your Arms and Shoulders: Arms: Apply the oil from your wrist to your shoulder with long, smooth strokes. Shoulders: Gently knead your shoulder muscles in circular motions to release tension. • Soothe Your Feet: Sit comfortably and apply oil to the soles of your feet. Use your thumbs to press and knead the arches, and gently massage each toe. Embracing these nurturing rituals can help you fully appreciate the slower pace of the season. Incorporate one or two of these practices into your daily routine to boost your physical and emotional well-being. The colder months don’t have to be daunting — try these rituals and welcome the cooler season with open arms. +

Marita Provus Writer + Yoga Teacher @marita.anne | @horsesoulyoga

WELLMAG CO.COM

MEDITATE YOUR WAY HOME TO THE SPIRIT WORLD

editation is as intimate as it is individualized. The timeless practice serves first-timers to dedicated practitioners. Some flow, some play, some crochet, some sing, some sit. And the beauty of it all is there is permission for you to take what you need and leave what you don’t. As a passionate yoga instructor and practitioner, I always seek to elevate my spiritual connection. Last summer, I developed a new meditation practice, where I come home to the spirit world. I even took a weekend workshop with renowned psychic medium and spiritual teacher Becky Hesseltine in Eagle, Colorado. What I learned applies not only to those who gift readings to others but to anyone curious about what lies beyond the physical world we see, work and play in. Tapping into one’s mediumistic and psychic connections is an art available to all through meditation. I am learning that this practice is a journey, one which opens up a deeper understanding of the universe and our place in it. WORLDS WITHIN WORLDS Before you nestle into your meditation, it is important to understand who and where you are. Hesseltine says that “we are all connected beyond time, space and physicality.” The said spirit world is a place where we come from and where we will go back to. You, reading this, are simultaneously in both the spirit and the physical world. As energies in a human vessel, each one of us is said to be derived from the spirit world. All the while, you're also living in the physical world, experiencing life as a human. Begin your meditation by finding a seat or shape that feels nurturing for you. I like to go into viparita karani, or waterfall pose. I often do this with my legs up the wall to naturally calm down my nervous system, aid my digestion and support lymphatic drainage. Knowing I am in a shape that nurtures my body helps me find comfort tapping into the spirit side. Once your

WELLMAG CO.COM

body, mind and spirit are comfortable, your brain will naturally begin producing alpha and/or theta brainwaves, depending on the person and your experiences prior. Alpha brainwaves happen when you are physically and mentally relaxed, finding calm reflections and is effective for focus and learning. Theta brainwaves happen when you are awake and in a deep relaxed state of mind. You are feeling creative, tapped into your intuition and have reduced consciousness. You do not need to know which ones are happening to proceed, but rather, find comfort in your state of being. VISUALIZE YOUR BREATH This is my favorite part — where you facilitate the closest thing to magic deemed relevant by society. I like to view this step as detoxifying for your insides physically and spiritually. In whichever shape you have chosen to connect to the worlds within worlds, begin by exhaling more than you inhale. Lengthen your spine from your tailbone through the crown of your head. This makes more room to feel the abundant, kind energies in the spirit world. Once you feel comfortable and ready, take an inhalation, at least four seconds long. I view my inhales as safe, cleansing fuel that bring me closer home: the spirit world. With your eyes closed, to ward off all other senses, see your breath exiting your body through your nose or mouth, longer than your previous inhale. Visualizing any colors or entities that serve you, purify every part of your circulation with your breath. Visualize the breathwork with every inhale and exhale to bring clarity and balance into your spiritual journey. FEEL THE LOVE Once you are in sync with your breath, allowing your body to guide you, you become more receptive to the love flowing from the spirit world. This heightened state of openness enables you to fully

experience the nurturing and supportive energies who are always around you, rooting for you and guiding you. As you continue to nurture yourself with breath, let the warmth envelop you, fostering a profound sense of peace and belonging. The spirit side is filled with everlasting love, unity and truth. Here, you can discover deep insights and answers as you meditate, connecting with the universe's eternal love and, with practice, the possibility to connect to your departed loved ones. There is no time limit in your meditation. Grant yourself permission and grace to stay in this state for as long as needed, soaking in the love and wisdom from the spirit side. Allow these insights to nurture and enrich your time in the physical world, integrating them at your own pace. +

Chloe Wasserstrom Community Engagement Coordinator @chlowass

FITNESS + YOGA / Retreats + Experiences Sensei Lanai, A Four Seasons Resort - Alex Farnum

BREATHE DEEP AT SENSEI LANAI Where Luxury Meets Custom Wellness

Sensei Lanai, A Four Seasons Resort - Alex Farnum

A CUSTOMIZABLE WELLNESS EXPERIENCE Weeks prior to my arrival, an intriguing questionnaire landed in my inbox. Far from the usual mundane inquiries, it posed thought-provoking questions and even included a follow-up phone call orientation. "Are you open to challenging yourself with new types of movement?" it asked, and "What does rest look like to you?" I realized this wasn't going to be just another vacation — it was shaping

up to be an experience custom-designed for my personal growth and rejuvenation. Nestled 1,600 feet above sea level, the Hawaiian resort has 96 rooms, each one a serene oasis surrounded by lush gardens and striking bronze Botero sculptures. The design is stunning yet understated, with pathways that wind through tropical greenery, koi ponds and towering pines. Lanai, a short ferry or flight from Oahu, feels like its own little world — one that practically forces you to slow down and breathe deeply. THE SENSEI METHOD Shortly after I arrived, I met my Sensei Guide, Lydia. She acted as my wellness concierge, whose sole job is to help guests make the most of their time. Lydia introduced me to the Sensei Method — a holistic approach to wellness built around three core pillars: movement, nourishment and rest. The beauty of the Sensei method is that it adapts to you. For me, this meant days filled with private yoga sessions designed to deepen my practice, and working with the same instructor to allow precise tracking of my progress. While yoga was my personal

focus, guests can explore everything from guided hikes to tai chi. One standout session was the recovery class led by Edwardo Williams, a former professional athlete who now serves as the resort's senior fitness specialist. His expertise in using foam rollers and massage balls genuinely opened my eyes to the importance of proper recovery techniques. At Sensei, there’s a movement modality for every interest — or no movement at all if you’d rather focus on relaxation. Want to try meditation in a quiet garden? Go for it. And if you’re just here for the food, you’ll be blown away by the meals at Sensei by Nobu. WELLNESS THAT’S DELICIOUS Speaking of food, wellness retreats often come with a catch: healthy, but small-portioned meals that feel like a chore to eat. Not here. The culinary team at Sensei by Nobu takes everything you love about fine dining and fuses it with nourishing ingredients that leave you feeling satisfied. Each dish is an artful combination of island-fresh ingredients with a gourmet twist — from

WELLMAG CO.COM

SENSEI LANAI, A FOUR SEASONS RESORT

arrived at the Four Seasons Sensei Lanai expecting the usual highend resort experience: lavish spa treatments, fine dining and jaw-dropping views. What I didn’t expect was to leave the island with a newfound love for something as simple as deep breathing — and a wellness experience that felt tailor-made for me. The brainchild of tech mogul Larry Ellison and wellness expert Dr. David Agus, Sensei Lanai is an entirely different kind of retreat. It’s a place where you not only indulge in five-star amenities but also pause, reflect and reconnect with yourself in ways you didn’t even realize you needed.

the local fish to the most vibrant salads you’ve ever seen. The best meal I had was the vegan omakase, a five-course meal serving dishes like roasted local eggplant with Lilikoi miso and a tofu hot pot with buckwheat soba noodles and mushroom dashi broth. I’ll admit it came with a steep price tag ($100 per person), but well worth the indulgence. And when it comes to indulgence, the spa treatments here are also a must. Rather than being confined to one central spa facility, they take place in individual, private hales (meaning "house" in Hawaiian), each equipped with oversized treatment tables, plunge pools, Japanese ofuro bathtubs, infrared saunas, steam showers and outdoor showers. After your treatment, you’ll have at least 30 minutes to enjoy the peaceful surroundings, accompanied by tea (and a fruit plate with longer treatments). Whether you choose a massage, facial or another unique option like the body wraps, the experience is bucket-list worthy.

FINDING STILLNESS But here’s the twist — as much as I enjoyed the bespoke yoga classes, the meals crafted by world-class chefs and soaking in Japanese-inspired hot springs, what really made the biggest impact on me was something much simpler: deep breathing. Lydia introduced me to the practice on day one, walking me through a series of slow, rhythmic breaths. I’d done pranayama before, but there was something about practicing it in the tranquil surroundings of Sensei Lanai that made it feel different, more impactful. I was even connected to a biofeedback monitor that tracked my physiological responses in real-time, revealing which breathing techniques were most effective at calming my nervous system. Deep breathing became my anchor throughout my stay, grounding me in the present moment and quieting my mind after days filled with movement and discovery. It was a reminder that no matter how luxurious your surroundings

are, true peace comes from within — and you can find it anywhere, as long as you remember to breathe. PEACE BEYOND THE RETREAT What makes Sensei Lanai so special is that it’s not just a retreat for yogis, spa-goers or wellness junkies; it’s for anyone seeking personal transformation. The resort’s approach allows you to craft your own experience — whether that’s pushing your limits in private fitness sessions, indulging in restorative spa treatments or, like me, finding stillness in the simple practice of breathing. Lydia followed up with me a few weeks after my trip to check in, reminding me to stay connected to the practices I’d learned. She fulfilled her role — now it was time to fulfill mine. + Lexi Reich Managing Editor @lexi_marsha11 | lexireich.com

jaunt /jônt/ noun a journey for pleasure.

Jaunt works with a collective of professionals to connect you to the creative services you need in design, public relations, writing, editing, publishing, brand management + web development.

jauntmediacollective.com

WELLMAG CO.COM

OUTSIDE / Fresh Air + Adventure

WANDERLAND OUTDOORS Fostering Mindfulness + Diversity Through Luxury Excursions

WELLMAG CO.COM

PHOTOS COURTESY OF WANDERLAND OUTDOORS

t’s not often you find a professional football player who tackles aggressively on the field but takes a mindful, compassionate approach to leading other outdoor experiences. Yet, that’s exactly what Bobby Massie and his wife, Angel, do. Last May, they launched Wanderland Outdoors, a Colorado-based, luxury outdoor outfitter. Before Bobby Massie spent a decade playing for the Arizona Cardinals, Chicago Bears and, most recently in 2021, the Denver Broncos, he grew up cooking outside, over an open fire. His grandma owned a diner in Lynchburg, Virginia, and fostered a love of food and cooking within him. “We fell in love over being outside and in nature,” says Angel Massie. “The reason my husband and I started Wanderland Outdoors is because we wanted people to experience nature in the way that we do — in a mindful way, with present-moment awareness … on purpose, immersing and healing yourself through nature.” With a mission to enhance diversity and provide elevated luxury experiences in the outdoor sector, Wanderland Outdoors offers guided fly fishing trips, mindful hiking and horseback riding and the Food x Fire Experience, a threecourse culinary adventure prepared by Bobby Massie. He curates Food x Fire menus based on guest preferences. Options can include rainbow trout, snapper, shrimp, crab, grilled wagyu or four-hourhung chicken, along with vegetables and dessert. The couple grows the herbs and vegetables on their homestead in Larkspur. Food x Fire can be a stand-alone experience or added to any excursion. “The meal prepared by chef Bobby is something beyond remarkable,” says LeCharles Bentley, a Cleveland, Ohio resident. “His passion for quality ingredients and open-flame cooking shines brightly.” Wanderland Outdoors provides fly fishing on private and public lands in places

THEY DESIGNED AN EXPERIENCE THAT MADE ME FEEL SAFE TO EXPLORE NATURE AND THE WORLD IN WAYS I NEVER IMAGINED I COULD AS A BLACK WOMAN. KRISTIN JONES

like Bailey, Lake George and Rocky Mountain National Park. Other locations for fly fishing and hiking include areas in Eagle, Summit, Boulder and Gunnison counties. Horseback riding takes place at Brown Family Ranch in Steamboat Springs, Colorado. Full-day trail riding and fly fishing include gourmet meals. Each experience emphasizes a culture of diversity, kindness, environmental stewardship and respect for indigenous lands. All of the guides subscribe to present-moment awareness, radical compassion and cultural competence. The BIPOC-owned company commits to providing access to the outdoor industry to populations that might not otherwise immerse themselves in nature. “I don’t consider myself an ‘outdoors’ person, but this experience transformed my relationship with the idea of a nature experience,” Bentley says. “The painstaking attention to detail by Angel Massie exceeded the service of global bespoke standards. When this standard of excellence is then paired with a world-class culinary, it’s a can’t-miss experience … It’s a dynamic experience, and I’m not sure if it’s nature I enjoyed the most or the passion for perfection on display from Angel and Bobby Massie.”

WELLMAG CO.COM

Before launching Wanderland Outdoors, Angel Massie spent decades working in the nonstop-deadline media world as a journalist, columnist, scriptwriter, television producer and host. Her work has appeared on BET, Complex, Vibe, Essence, ABC, the Real News Network and TV One. In 2015, her mom passed away suddenly, so she threw herself even deeper into work. Four years later, she started having panic attacks because she hadn’t properly grieved, she says. She turned to therapy, which led her into mindfulness and ultimately inspired her to become a certified Kripalu Mindful Outdoor Guide. “Observing my pain without having to be a part of it really helped me heal,” she says. “I found solace in mindfulness and meditation, and it turned my life around in the way that I think, in the way that I exist and in the way that I exist in nature.” Her mindful hiking experience begins with centering and breathwork and continues by mindfully moving across the land and meditating in the forest. It ends with a group talk around the fire, along with locally brewed tea and refreshments. The team customizes each experience for every client, from catching a bunch of fish to simply meandering along the

riverside, with special attention to each person’s needs, experience level and desires. Guests can request specific guides based on online bios. Currently, Wanderland Outdoors has four wranglers, 12 fly fishing guides, two mindful hike guides and, of course, chef Bobby. In the few months they’ve been open, guests already have deepened their appreciation of the land and called the outfit the best guide service in Colorado, Angel Massie says. “My Wanderland experience was more than I could imagine,” says Kristin Jones of Los Angeles. “They designed an experience that made me feel safe to explore nature and the world in ways I never imagined I could as a Black woman — all led and curated by an intentional team that looks like me, shares my respect for nature and truly understands the meaning of luxury.” + wanderlandoutdoors.com

Kimberly Nicoletti Freelance Journalist, Editor + Writing Coach kimberlynicoletti.com

OUTSIDE / Environment

GREEN FROM THE GROUND UP Denver-Based Development Firm Urban Villages Creates Community Spaces That Nurture Both People + the Planet

Above: Populus, which opened in Denver September 2024 as the country’s first carbon-positive hotel.

hen it comes to developing urban spaces through a sustainable lens, a team of planners, architects and builders needs to address the carbon footprint of their design. There’s a whole lot more to it than that, however, points out Jon Buerge, president of Denver-based real estate firm Urban Villages. “It’s about creating places where communities can thrive for generations,” he says. “It involves integrating environmental, social and economic responsibility into the fabric of every project.” That’s precisely the approach Urban Villages has taken for the past 20 years. Since brothers Tom and Grant McCargo founded the company in 2004, it has been driven by a mission to develop

neighborhoods and revamp cities in a way that not only has a positive, lasting impact on the world but also inspires inhabitants and visitors. The team does this by focusing on adaptive reuse of historic structures, creating innovative energy systems, building for long-term use and prioritizing materials that are equally eco-friendly and resilient. “Our goal is to leave the planet in a better place than we found it,” Buerge says, “all while meeting the increasing preference by today’s consumers to travel responsibly, experience places in an authentic way and connect more deeply with nature and each other.” Many of the firm’s projects, both in Colorado and farther afield, demonstrate these objectives. In Denver, the sustainability-focused updates Urban Villages made to Larimer Square in the mid-2010s — including converting a parking garage roof into an urban farm, installing energy-efficient bistro lights and transforming the street into a pedestrian-only oasis– continue to draw locals and visitors alike. The company has also spearheaded out-of-state projects like zero-net-energy community West Village at the University of California, Davis and a regenerative cattle ranch in Maui. Notably, Urban Villages designs sustainably while also paying careful

WELLMAG CO.COM

PHOTOS COURTESY OF URBAN VILLAGES

Jon Buerge

attention to aesthetics. Populus, which opened in Denver September 2024 as the country’s first carbon-positive hotel (meaning it will sequester more carbon than it produces), features myriad environmentally friendly touches throughout the structure like recycled and repurposed building materials, an onsite biodigester that composts all food waste and low-carbon concrete mixes, to name just a few. Meanwhile, the building itself, with its off-white exterior and collection of ovalesque windows, bears a resemblance that’s striking in both its similarity to its namesake populus tremula, or aspen tree, and its beauty. In Seattle, the firm’s ongoing RailSpur development will not only be the largest LEED Platinum-certified, National Park Service-approved historic preservation project in the country; it will also include an eye-catching, sixstory-high living green wall and an airy, light-filled gathering space.

Another significant piece of the sustainable development puzzle involves looking beyond the building materials to understanding how the finished project will integrate with the community. To do this well requires digging into — and ultimately respecting — the structure’s history. Often that involves taking a thoughtful look at what can be preserved from the original structure. “There is no more sustainable building practice,” Urban Villages co-founder and partner Tom McCargo notes on the company website, “than the adaptive reuse of historic buildings.” Developers must also listen to the wants and needs of those who will eventually use the space. Urban Villages integrates practices like hosting community town halls ahead of the building process and prioritizing local businesses in the areas they develop, Buerge says. “We believe that development can serve as a catalyst for social and economic healing when done right.”

Buerge expects that over time, the industry as a whole will follow its blueprint for greener community development. He anticipates that in the future other firms will also move toward more zero-carbon and regenerative buildings while also continuing to make more advancements in earth-friendly technologies. There will likely also be an increased emphasis on social equity in urban planning. Building with an eye to nurturing both people and place presents a beautiful opportunity, Buerge says, to create “communities that thrive in harmony with the planet.” +

urban-villages.com

Courtney Holden Writer courtney-holden.com

Urban Villages plans to open Hotel Westland in Seattle in early 2025.

Inside Populus

Sonder RailSpur, a hotel in Seattle

WELLMAG CO.COM

OUTSIDE / Gear for the Season 3

1 2

8 7

WELLMAG CO.COM

1. Patagonia R1 Thermal Full-Zip Hoody This high-performance piece is designed for the coldest mountain adventures. It offers protection from harsh elements while keeping you warm with its soft, breathable microgrid interior. The durable, smooth outer fabric resists wind and light snow when conditions take a turn. Crafted in a Fair Trade Certified factory, this hoody ensures both quality and ethical production. $219 patagonia.com

2. MTN Crew Artist Series from Gordini Gordini’s Artist Series showcases exclusive gloves featuring heat-embossed designs by environmental artists Jordan Kendall Parks and Zoe Malee, both inspired by nature’s beauty. Their art comes to life on Gordini’s MTN Crew Artist Mitts, crafted with CLUTCH synthetic leather for a waterproof, windproof and breathable fit. These mitts feature 600-fill Downtek insulation, a cozy high-pile fleece lining and a neoprene short cuff, secured with a wrist leash. $89.99 gordini.com 3. Blizzard Anomaly 94 Skis This new collection of all-mountain skis from Blizzard comes in the following options of millimeters underfoot: 84, 88, 94 and 102. This ski pictured, the Anomaly, 94 is narrow enough for groomers while also holding its own anywhere on the mountain. The skis work with all levels, from beginners to experts, as they are playful while forgiving and full of power and energy. $749.99 blizzard-tecnica.com 4. Flaxta Above Sunglasses From ski touring to après, the Flaxta’s large cylindrical lens offers vast perspective with a flash of style. Equipped with non-slip rubber nose pads and temple tips, these sunglasses give solid comfort and resilience in any terrain. Check out the playful frame and color options. $80 flaxta.com

5. Gregory Alpaca Gear Tote 30 Built with a collapsible aluminum frame and a durable, flexible base, this tote stands up to heavy use while offering easy packing and storage. Its design fits perfectly in the footwell of your vehicle, and it packs down neatly into its included stuff sack when not in use. With reflective gear loops, a large zippered pocket for smaller items and sturdy corner supports, it’s practical and tough. Made from blended recycled fabric and backed by Gregory’s lifetime warranty, this tote is as eco-friendly as it is reliable. $59.95 gregory.com 6. Nathan Laser Light Web Vest RX When the days get shorter, stay visible and safe during dark runs with this packable vest, designed for maximum reflectivity and equipped with 10 lumens of integrated

LED thread. Choose from three light modes — steady or two strobe variations — with an easy on/off switch. The vest offers seven hours of burn time for flashing lights and three hours for solid, powered by a rechargeable Li-Ion battery via USB-C. Its adjustable straps ensure a comfortable, personalized fit, so you can focus on your run without distraction. $60 nathansports.com 7. Arc’teryx Kopec Mid GTX Hikers Prepare for winter and spring adventures with these versatile all-season hikers. Built for confident travel on diverse terrain, they offer the support and comfort needed for both day hikes and multi-day treks. Featuring eco-friendly, PFAS-free GORE-TEX protection to keep out water and snow, these hikers boast a durable yet lightweight mesh upper and a spacious toe box for natural foot movement. The dual-density midsole ensures optimal cushioning and support, while the Vibram Megagrip outsole with a custom lug pattern delivers reliable traction on any surface. $200 arcteryx.com 8. CEP Compression Hiking Light Merino Mid-Cut Socks These socks are built to tackle rugged terrain. Featuring 20-30 mmHg of medical-grade compression at the ankle, they boost blood flow and provide joint stability to reduce injury. Made with breathable Merino wool, these socks keep your feet comfortable, odor-free and blister-free. We also love these socks for comfortable airplane travel to help reduce foot and ankle swelling. $24.95 cepcompression.com 9. MSR Evo Explore Snowshoes with Paradigm Bindings The Explore Series snowshoes from MSR are designed for intermediate to advanced-level snowshoers exploring more technical, variable terrain. The collection is also a great investment for beginner-level snowshoers who want to grow in the sport over time. The Explore Series now features Paradigm bindings with adjustment points and a toe stop for a custom fit (easy to maneuver even with gloves on), along with a stretch mesh and two front buckles to provide secure grip on steeper slopes or while side-hilling. The Eco Explore Snowshoes, pictured here, offer reliable traction and comfort for flat and rolling terrain. $219.95 msrgear.com 10. Ridge Merino Aspect MIdnight Merino Wool High Neck Top Designed for active wear, this soft, odor-resistant and breathable piece has a high neck that doubles as a neck gaiter in cold weather. The long cut of this wool layer ensures it stays in place during intense movement, and the discreet thumbholes keep your sleeves in place but disappear when not in use. $79.95 ridgemerino.com

WELLNESS / Health

3 TIPS FOR NURTURING YOUR CHILD’S BRAIN + HEART

WELLMAG CO.COM

NUR·TURE // THE PROCESS OF CARING FOR AND ENCOURAGING THE GROWTH OR DEVELOPMENT OF SOMEONE OR SOMETHING.

hen it comes to caring for the “growth and development” of ourselves and others, it takes modeling, empathy and teaching when you are NOT in conflict. As a mindful movement educator and mom, I have learned the hard way that you can’t pour from an empty cup. There are tricks and tips that we can do to nourish ourselves and our children’s brains and hearts.

students join me in taking slow breaths in and out, which brings us into co-regulating our systems together. "At its heart, co-regulation is connecting with a child who's in distress and being able to evaluate what that child needs in the moment to help calm themselves," says Lauren Marchette, a psychologist and a lecturer in psychiatry at Harvard Medical School.

NURTURE YOUR OWN BRAIN AND HEART IN FRONT OF THEM. How? By modeling. Kids learn most by watching us, when we model how to regulate our own nervous systems, they will mimic them. However, “a dysregulated adult cannot regulate a dysregulated child. And an exhausted, frustrated, dysregulated adult can’t regulate anybody,” Dr. Bruce Perry says in his book What Happened to You?: Conversations on Trauma, Resilience, and Healing. What do you do when your tone is snippy, your breath is shallow, your heart is racing and all you want to do is hide behind your phone and turn off completely? Learn breath practices; it is the easiest and fastest way to regulate our nervous system. When we breathe in and out with intention, we turn off the protective part of our brains (amygdala) and turn on the thoughtful part of our brains (prefrontal cortex). Imagine your child is having a meltdown and your blood is boiling, that is the moment, as long as they are safe, you stand tall and place your hands over your heart and breathe in for 1-2-3 and exhale 1-2-3-4-5. A slightly longer exhale sends a signal to your vagus nerve to calm your parasympathetic nervous system. Breathwork for emotional regulation is like taking an aspirin for a headache! By modeling a self-regulation technique, you can bring yourself back into a state of calm and clarity. I have seen my own children and classrooms full of

EMPATHIZE AND PUT YOURSELF IN THEIR SHOES BEFORE YOU CORRECT THEIR BEHAVIOR. Why? Because empathy organizes the brain. When we reflect and connect with our children, they feel heard, understood and not alone. Saying things like: • We all feel angry sometimes. • We all lose our tempers. • We all cry and get frustrated. • It is hard when things don’t work out the way we hoped for. • It isn’t fair. I wish it were different too. “When we help children reflect back their feelings, it brings their brains into balance by using the upper level [prefrontal cortex] part of the brain,” shares Becky Bailey, author of Easy to Love, Difficult to Discipline.

WELLMAG CO.COM

TEACH REGULATION TECHNIQUES WHEN NOT IN THE MOMENT OF CONFLICT. When? Not when they are having a meltdown or upset. This is the most effective practice in teaching your children how to take care of their BIG feelings. When you are connected and the bonding chemical oxytocin is running through your veins, you can say … Did you know that you have a super power inside you to calm yourself when you are upset? It is your breath. It is there for you whenever you need it to feel in control of your body and mind. Let’s practice the “Squeeze and Breathe,” technique together.

1. Interlace your hands together and squeeze hard. 2. Watch your belly go up and down as you breathe in and breathe out. 3. This is an exercise we can do when we feel frustrated, sad, scared, mad or even excited. 4. When we squeeze our hands together, it’s like squeezing out our big feelings. 5. When we watch our bellies go up and down, it calms our minds and bodies. 6. When we control our breath, we can control our temper. 7. Now that we are calm, we can thank our breath for being our superpower. The “Squeeze and Breathe” technique is one I made up in 2009, when my 3-year-old was having a temper tantrum while I was driving and he cried breathlessly, “I want to SQUEEZE and BWEEVE.” I said, “What? Ohhhhhh, you want to squeeze and breathe? Oh buddy, hang on.” I pulled over, wiped his wet hot tears and it was at that moment that I knew the power of practicing in the calm and connected moments throughout the day. He knew what that peace felt like, he then knew to recall it when he was in a state of distress. There are other techniques besides breath exercises that also work — like going for a walk, building blocks, bike riding, coloring or reading a book. Notice the calm and centering moments throughout your child’s day and ask them, what does your body feel like when you are walking, coloring and reading, etc.? The goal is to practice calming strategies when their prefrontal cortexes are turned on. With practice and patience, kids will learn to recall what makes them feel safe and calm in their bodies. Our job is to model it ourselves, empathize with their frustrations and teach in the calm moments, this builds connection and trust. +

Rachel Glowacki Yoga Teacher + Founder of Move With Me Books @rachelglowacki | rachelglowacki.com

WELLNESS / Health

HOW MUCH IS TOO MUCH? The Dangers of Overtraining

n theory, training for peak athletic performance is simple: show up, work hard, recover, repeat on a consistent basis and watch the progress accumulate. But in practice, the process is much more nuanced — especially when it comes to steps one and two. There’s a fine line between working hard enough to impart productive stress on your body and working too hard for your body to actually get anything out of the effort. “Stress is a good thing,” says Sarah Strong, LCSW (Licensed Clinical Social Worker) therapist and United Endurance Sports Coaching Academy-certified running coach. “Stressing the body and allowing it to adapt to those stressors is the core of athletic development.” That’s why athletes push themselves past the point of comfort in

training, so that their bodies can adapt to that level of challenge and turn it into a new baseline from which the next level of growth evolves. So goes the cycle of improvement. “But too much stress is a problem,” Strong continues. “Imagine your capacity for stress as a bucket. Every stressor adds to the bucket and too many stressors will make it overflow.” When this happens, athletes lose their ability to recover from their training and adapt to the challenge. Stress only accumulates, never dissipates. Without giving their bodies the chance to properly process stress, athletes get the exact opposite of the results they’re looking for. Research on the Physiological and Psychological Effects of Treadmill Overtraining Implementation

links this imbalanced equation between stress in and stress out to a decline in athletic performance as well as a litany of negative health effects from musculoskeletal injuries and cardiac arrhythmias to depression and irritability. The issue is, that’s an easy equation to mess up. There’s no one right answer for how every athlete should train in order to appropriately ride the fine line between too much stress to recover from and not enough to stimulate growth. Everyone responds to stress differently. Some can handle more without losing their ability to adapt while others have a lower threshold. Neither one is better than the other, though. This is where well-intentioned athletes often sabotage themselves. Growth comes from finding your own sweet spot, not from continuously piling on more and more stress without regard for individuality. “The balance between load and recovery looks different for each athlete,” affirms Genevieve Harrison, professional runner for On and running coach based out of Eagle, Colorado. “The idea that more is better in ultra-running has created a craze for higher mileage, but this is detrimental to athletes in the long-term.” T.J. David, owner of Microcosm Coaching in Carbondale, Colorado, agrees. “In my coaching practice,” he remarks, “I've always leaned on this training principle: the right amount of work is the least amount of work an individual can do while still growing, not the most. This is what an athlete can actually sustain long-term when taking into account the specific context of their lives. What athletes often overlook is the fact that their training doesn't happen in a vacuum. Our bodies don't know the difference between a run and a tough day at the office. Stress is stress. When athletes learn to purposely design their training, adventures and event goals with this in mind they can begin getting out of injury cycles and

WELLMAG CO.COM

sustain long-term improvement.” For instance, a runner might set an arbitrary goal like logging 100-mile weeks out of a genuine desire to improve … but if that’s not the best number for their unique physiology or alongside all the other stressors present in their life, then such high mileage doesn’t serve them because they’ll be too injured or exhausted to put their best foot forward (literally). The optimal amount of training for any athlete is the training they’re actually capable of completing without getting derailed by an overload of stress. Staying on the right side of stress requires listening to what your body has to say about the amount of training that you’re doing. It’s not easy to dial things back when it might seem like everyone around you is only ever piling on more, but the decision to do so will set athletes up for more sustainable success. You’ll likely surpass those who charged ahead without heed for stress management in the end anyway. Before athletes can heed the warning signs of overtraining, though, they need to know what cues to look out for in the first place. Just like the stress threshold, the specific signs may vary from person to person, but a few key symptoms apply to most people. Harrison has found that her body starts to talk back in the form of abnormal hormonal changes and low iron levels when she pushes past 10-15 hours of training per week or over about 90 minutes of higher intensity work within the week. Kim Dobson, another Eagle runner who holds seven victories and the course record at the Pikes Peak Ascent, notices an elevated average heart rate over the course of a few days as her most prominent symptom of overtraining. “I also tend to get flare-ups of overuse injuries that stop me before I am ‘overtrained’ from a hormonal perspective,” says Dobson, which could be seen as a blessing in disguise in the sense that those flares

WELLMAG CO.COM

are her body’s way of holding her back from causing herself further damage. But not all the signs of overtraining are physical. Lina Simpson of Grand Junction, Colorado, winner of the 2022 Ultrapalooza 50k, feels the effects of overtraining on an emotional level first. “I can really tell when I am overtraining when running starts to feel like a job,” she explains. “When I am waking up and feeling like I don’t want to go run, but also having this feeling like I need to go run, that’s how I know I need to change my approach.” Motivation ebbs and flows for everyone, but a consistent reduction in your desire to do something that usually brings you joy should raise a red flag. Low energy availability applies to mental energy too. Show me an athlete who’s never gone overboard, though, and I’ll show you a liar. Mistakes happen, especially when someone is passionate about their sport. There’s no better asset for peak athlete performance than true love for what you’re doing. Passion only becomes a problem when it morphs into obsession and drives athletes to ignore the needs of their bodies. Do your longevity as an athlete a favor by tuning into the ways your body tries to communicate with you about your training load and when the alarms tend to sound. Allow for a little trial and error in the process. With time, you’ll settle on a general threshold that can help guide your training habits. But the real change comes down to mindset. Remember that quality almost always trumps quantity. Quality training can’t occur under excessively stressful circumstances. Hold your “why” close when self-restraint feels uncomfortable. Rest with purpose so you can train that way, too. + Lucie Rathbun Trail Runner, Climber, Writer @lucierathbun

OUR BODIES DON'T KNOW THE DIFFERENCE BETWEEN A RUN AND A TOUGH DAY AT THE OFFICE. STRESS IS STRESS. WHEN ATHLETES LEARN TO PURPOSELY DESIGN THEIR TRAINING, ADVENTURES AND EVENT GOALS WITH THIS IN MIND THEY CAN BEGIN GETTING OUT OF INJURY CYCLES AND SUSTAIN LONG-TERM IMPROVEMENT. T.J. DAVID owner of Microcosm Coaching in Carbondale, Colorado

WELLNESS / Inspiration

NURTURING WITH TRADITION

October 26 HOWL AT THE MOON DAY AND NIGHT • Whatever the hour, howl!

November THANKSGIVING DAY • Give thanks, count blessings, indulge cravings! • Serve favorite family recipes and try new ones. • Football, Macy’s Thanksgiving Day Parade and National Dog Show for couch entertainment. • Get active … run a turkey trot, toss horseshoes, play catch. • Design place cards and invite someone who is alone to your table.

hy honor tradition? Ask Tevye, from Fiddler on the Roof: “You may ask ‘How did this tradition get started?’ I'll tell you! I don't know! But because of our traditions, each one of us in Anatevka knows who he (or she) is. Because of our traditions, we’ve kept our balance for many, many years.” Keeping balance, feeling centered and staying grounded are key to nurturing our souls. Amidst today’s chaotic pace and distractions, we need thoughts and activities that offer inspiration, continuity and

meaning. Significant or even trivial rituals will enrich us. It’s fun to repeat classic traditions like wishing on the evening star or birthday cake candles. It’s equally special to create a personal “portfolio” of unique ones. Keeping tradition need not be expensive; whether simple or elaborate, it’s valuable. The essential investment is time to appreciate, enjoy and create memories. Let’s explore some popular and lesser-known traditions for upcoming holiday and spring seasons. Search online for more ideas, how-tos, recipes, details, etc.

December HANUKKAH • Festival of Lights, observed for eight days. • Those of Jewish faith light eight menorah candles (one each night) using the ninth candle, the shammash. • Readings, storytelling, family games, gift exchanges and special music abound. • Non-Jewish folks also prepare delicious kosher foods like latkes (Eastern-European potato pancakes) or sufganiyot (jelly-filled doughnuts of Israel).

WELLMAG CO.COM

PHOTOS BY BOBBY L’HEUREUX AND SANDY FERGUSON FULLER

October 31 HALLOWEEN • Trick-or-treating and costume parties. • Decorate or carve a pumpkin. • Apple bob. • Stuff a scarecrow. • Dunk donuts in hot apple cider. • Leaf peep.

December 20 UGLY SWEATER DAY • Scour a thrift store or your closet. Choose ugly-plus and wear it proudly. December 21 WINTER SOLSTICE • Enjoy the shortest day of the year with an outdoor campfire or inside Yule log or pillar candle altar. • Weave evergreen wreath from pine, fir, juniper or cedar. • Create meditation space. • Pause. Reflect. Journal. • Consider your place in the eternal circle of life. CHRISTMAS SEASON • Advent calendars. • Fetching trees. • Touring holiday lights. • Caroling and wassail. • Donating toys. • Baking gingerbread figurines. • Mistletoe kisses. • Holiday tea. • Puppet show. • Hanging glass pickle (Germany). First to spy on tree Christmas morning opens first present! • Pomanders (17th century Europe) dried oranges, studded with cloves, hung with ribbon. • Decorating a wildlife tree. Only nutritious edible snacks. • Read The Night Before Christmas aloud and leave Santa milk and cookies. • Assemble a nativity. • Cherish a silent night. December 31 + January 1 CELEBRATE THE NEW YEAR • Clean. Throw dirty water out the window. • (Greece) Hang onions. • (Colombia) Carry an empty suitcase New Year’s Eve. Oh, the places you’ll go next! • (Italy) Eat lentils. • (Venezuela) Wear yellow underwear. In Italy, wear red!

WELLMAG CO.COM

• Eat 12 lucky grapes as seconds tick down to zero. • Toast to “Auld Lang Syne.” • Midnight kiss. • Greet sunrise. • Smash a peppermint pig. • Polar bear plunge. January 3 FRUITCAKE TOSS DAY • Chuck a fruitcake as far as you can. February 2 GROUNDHOG DAY • If Groundhog sees his shadow, hunker down for six more winter weeks. Otherwise think spring! February 14 ST. VALENTINE’S DAY • Love is all around … • (Wales) Couples exchange wooden spoons. • (Italy) Single women rise before dawn to glimpse future husband. • (Romania) Couples wash faces with snow for good luck. • (England) Women place five bay leaves on pillow to dream of lovers. • (Loveland, Colorado) Send valentines here for signature postmark forwarding. March 11 NAPPING DAY • Take off and don’t tell the boss! March 17 ST. PATRICK’S DAY • Corn beef and cabbage? • Irish Soda bread (but remember … Native Americans first used soda to leaven their bread without yeast!) • Wear a shamrock. Dunk one in Guinness? • Wear green (orange gets a pinch)! • Find a parade. • Pucker up and kiss someone Irish. • Hunt leprechauns … they’re hiding everywhere!

March 21 SPRING SOLSTICE • Stroll or hike. • Make a rainbow candle. • Practice deep breathing and mindfulness outside as weather warms. • Plant indoor herb garden. • Share the sunset. March 26 MAKE UP YOUR OWN HOLIDAY DAY • Create a holiday to celebrate a person, animal, object or whatever! April 1 APRIL FOOLS • Play clever jokes. EASTER • Easter eve, leave out carrots, not milk and cookies! • Salute the sunrise. • Brunch with bunny cake, hot cross buns or jelly beans to munch. • Don a bonnet. • Enjoy egg hunts, egg roll relays, egg dance (Easter eggs are a religious symbol of emerging new life). • Pause for personal prayers and gratitude. April 23 TAKE A CHANCE DAY • Why not? May 1 MAY DAY • Deliver a surprise May basket. • Get married? (I did!) May 19 MAY RAY DAY • Step outside. Soak up some sun.

Sandy Ferguson Fuller Writer, Editor, Illustrator alparts.com

WELLNESS / Inspiration

As the warm wax fills the vessel, the handmade candles at Aspen Clean Candle begin their journey to bring light, warmth and nourishment to your space.

Candle Kitchen in Grand Junction, Colorado

LEARN HOW TO SPARK YOUR CREATIVITY WITH THE GIFT OF HOMEMADE CANDLE MAKING

here is something so innately human about the process of making — using our hands to sculpt a necessity or desire into fruition. There is meditative power in crafting something for yourself using the planet’s natural resources that authentically fuels your soul and highest self. Candle making embodies this ancient art, igniting your creativity and illuminating your imagination. “Candles can be a beautiful [form] of self-expression,” says Jill Kosdrosky, Aspen Clean Candle founder and owner. “The special art of candle making is

creating your own scent. From florals to woods and spices, you can blend your favorite fragrances into a combination that is uniquely yours or a friend’s.” Kosdrosky dedicates her days to mastering the art of candle making, skillfully refining her craft to infuse the world with more light, warmth, comfort and joy. This personal pursuit promises serenity and enchantment for all; one in which you can practice, too. Amidst cooler days approach, our yearning for light and warmth only grows. So, treat yourself or a loved one to the gift of handmade ra-

THE VESSEL Where will your candle live? What will hug and embrace your creation? This would be your vessel. Co-owner of Candle Kitchen in Grand Junction, Colorado, Savannah Ashmore articulates that there are endless possibilities for your candle. These include a thrifted teacup, a used candle container, a mug from your own cupboard or a hand-built pot from a local potter. Kosdrosky emphasizes the importance of ensuring your chosen vessel has a consistent wall thickness, maintains a cylindrical shape and can withstand heat. Ceramic is your optimal choice. Avoid plastic, as the material will melt. Metal gets very hot to the touch, which can also happen with glass. THE WICK This is the small but mighty crucial ingredient that will keep your fire burning. Ashmore highlights that the Candle Kitchen opts for a cotton wick, a strategic choice that effectively minimizes smoke and soot. This selection ensures a steady burn, preventing uneven melting and tunneling. Hemp and wood are also great, natural options. You can find wicks at Candle Kitchen, a craft store, online or possibly at a farmers market.

WELLMAG CO.COM

PHOTOS COURTESY OF JILL KOSDROSKY AND SAVANNAH ASHMORE

diance and cozy tranquility with a candle crafted from the comfort of home. All it takes is a vessel, wick, wax and scent to “spark memories and emotions or serve as aromatherapy in a self-care ritual,” Kosdrosky adds. “The metamorphosis of the wax and the fragrance is a satisfying process that results in a beautiful candle.”

Once you choose your wick of choice, trim 1/4 of an inch off the top to remove any buildup. From there, you determine how long the wick should be based on your chosen vessel, for they are proportionate to one another. Then retrieve sticky tab or a glue dot to affix the wick in the center of your vessel with about an inch arising from the top. Now, you should have what is essentially an empty candle container. THE WAX Both Kosdrosky and Ashmore like to use 100% soy wax. You can also opt for coconut wax, beeswax, kernel wax or a custom blend to suit your preferences. Before heating the wax, it's crucial to measure the capacity of your vessel in ounces. Kosdrosky explains the beginner’s rule: 8% of the candle is scent, and 92% is wax. For example, in a 100-ounce candle, use 8 ounces of fragrance and 92 ounces of melted wax. When heating your wax, apply the 8% rule to avoid

overflow. Once measured, heat the wax to around 150 degrees Fahrenheit for a smooth pouring consistency. THE SCENT Seize this moment to be fully present and enjoy your own company. Explore your emotional, physical and spiritual cravings to understand your true needs. Ashmore suggests creating scents inspired by favorite media or memories that speak to you and bring you joy. Kosdrosky emphasizes the importance of this step: “Your sense of smell is the one most tied to memory and emotional response.” Now is the time for fragrance load. You have previously calculated the size of your vessel and know how much scent to include. Measure this amount using either essential or high-quality fragrance oils. Whether you choose to include one scent or multiple, stick to the 8% scent rule to avoid oversaturating the wick and shortening your candle's lifespan. Still unsure how to scent this gifted

craft? Kosdrosky recommends “the comforting scents of cinnamon and coffee [that] can remind us of the holidays with friends and family. Further, the diffusing of essential oils like frankincense, eucalyptus and clove have been shown to support immunity during cold season.” Mix your chosen scents with the melted wax and pour into your vessel, avoiding the wick by pouring around the sides. Let it sit for up to 12 hours before burning. As you light this handmade, personal gift, allow yourself to enjoy the soothing aroma that you've created, enhancing your space with warmth and comfort. “With the flickering light and a cozy environment, resting starts to feel more productive,” Ashmore consoles. “Candles really help make that intentional switch.” + Chloe Wasserstrom Community Engagement Coordinator @chlowass

Spoke+Blossom is a lifestyle print and digital magazine based in Western Colorado — an incredible place to live, work + play. S+B builds community by creating thought-provoking content and stunning photography that highlight a truly vibrant way of living. SPOKEANDBLOSSOM.COM

WELLMAG CO.COM

WELLNESS / Food

HEAL YOUR POSTPARTUM BODY WITH FOOD

T Writer, Jennifer Weintraub

ransitioning into motherhood is one of the most significant changes a woman will experience. As she enters a new existence, her whole world shifts and is reordered. “Matrescence is the beautiful, refining and sacred process into motherhood,” Hannah Schweitzer, a seasoned postpartum doula based in Grand Junction, Colorado, explains. Matrescence, the process of becoming a mother, is a sacred period that invites women to embark on a journey of self-discovery, navigating physical, psychological, social

WHY POSTPARTUM NUTRITION MATTERS Chinese medicine considers the month after birth to be the sacred window. It is a time of transition, healing and bonding. Stepping into motherhood, whether for the first time or not, is an intimate and eye-opening experience. In addition to grappling with a new life existence, a new mama is exhausted from the enormous amount of energy expended in birthing a child while tending to her birth wounds. “Once the baby leaves the womb, there’s a big, empty hole in a woman’s body, including a wound where the placenta was attached. In the weeks after a baby is born, the mother is vulnerable and needs tender attention and care, just as the baby does,” says Schweitzer. Nutrition for postpartum mothers is designed to be deeply nourishing on many levels, explains Kimberly Ann Johnson, author of The Fourth Trimester. Food choices focus on building blood, restoring hormonal levels, nurturing the yin female energy, replenishing fluids and restoring the chi — or vital energy — all resources which were depleted in the birthing process. Honoring this sacred period through rest and proper nutrition ensures a smoother recovery and faster return to robust and long-lasting health. FOOD AS MEDICINE “The focus of the first two weeks [when it comes to food] is completing the cleansing of the uterus, minimizing the risk of infection and aiding in milk

WELLMAG CO.COM

PHOTOS COURTESY OF HANNAH SCHWEITZER AND JENNIFER WEINTRAUB

and emotional changes while tending to their postpartum bodies during a time of profound healing. It's crucial to remember that self-care, including proper nutrition, is not a luxury but a necessity during this time. Drawing from ancient wisdom rooted in Ayurveda and traditional Chinese medicine, the postpartum period is a time to replenish a woman's vitality after childbirth, using food as medicine.

production,” says Johnson. The gut and digestion of a new mama are compromised after giving birth. In the first few weeks, easily digestible cooked foods take center stage, allowing the body to channel its energies into healing rather than exerting additional, precious energy with digestion. Schweitzer recommends a comforting array of warm, slow-cooked soups, stews, baked oats and other wholesome meals packed with protein and healthy fats to facilitate recovery. Infusing meals with spices like ginger, cinnamon and black pepper enhances flavor and promotes warmth, which is essential for blood-building. Additionally, drink plenty of fluids and sip on teas, especially those with digestive, warming and healing properties. During the initial healing period, avoid cold foods, which demand additional energy for digestion and may slow down the healing process. While raw fruits, salads and smoothies are typically

WELLMAG CO.COM

hailed for their health benefits, these harder-to-digest cold foods will strain the body's recovery in the early stages. “In the subsequent weeks, [food] should change in their objective from detoxification to fortification; now they are made to strengthen the chi and blood,” Johnson explains. Introduce iron-rich foods like red meats, lentils and cooked spinach into a new mother’s diet to replenish the significant blood loss experienced during childbirth. “Iron is an essential nutrient for blood-building,” says Schweitzer. “The body does this naturally; however, it’s important to prioritize iron-rich foods or supplementation to aid this process.” She continues to encourage crockpot meals, hearty stews and plenty of fluids during this time.

healing and ease the transition into motherhood. So, how can you set yourself up for success? Double or triple your meals throughout the third trimester and freeze the rest so you have a stash of readily available meals after birth. Seek assistance from friends and family to help with homecooked meals and simple errands, or consider hiring a postpartum doula. A postpartum doula is a trained professional who meets the needs of a new mama, both physically and emotionally, while they focus on their healing. Above all, give yourself the grace to rest. Nurture and nourish your body. Honor this sacred time and new life, mama. It’s going to be a wild ride and a beautiful journey. +

PRACTICAL TIPS FOR POSTPARTUM NUTRITION Preparing for the postpartum period involves proactive measures to support

Jennifer Weintraub Storyteller + Stylist jenniferweintraub.com

WELLNESS / Food

SLOWING DOWN Slow Cooker Recipes for Winter + Spring SHREDDED BEEF TACOS WITH PICKLED ONIONS

ZOUPPA TOUSCANA (SOUTHWEST EDITION)

Serves 4-6

Ingredients:

2-pound round roast

4 medium potatoes

1-1 ½ cups vegetable broth (or just enough to almost cover the meat)

1 pound turkey sausage

1-2 Tbsp sriracha (depending on how much kick you like) Chile powder

believe a nurturing home needs a lively kitchen. Food, well-being, support and comfort can all be found around the table, over a nice meal served in peace. As a homemaker and amateur chef, the kitchen is like my headquarters, and it’s where the atmosphere of the home is set. As a newly-wed wife, one of the first things I learned is that anything done in haste is not done or received well. It doesn’t matter how gorgeous a meal is, if it is made carelessly, it will lack that sweet aroma of love — what makes a meal truly nurturing. In comes: the slow cooker. If good things take time, the slow cooker, inherently, makes very good things. There’s something nearly magical about putting all your ingredients in the pot, coming back a few hours later, lifting the lid and having a meal ready. These shredded beef tacos are a favorite for sharing a meal with friends or family. They’re warm, colorful and boast a variety of textures and flavors. My version of the Olive Garden classic, Zuppa Toscana, adds a few southwestern-inspired touches, and the result is healthful, hearty bowl perfect for winter and spring. These recipes leave a lot of room for interpretation because I think the most nurturing meals are the most creative and heartfelt ones. +

Kristen Grace Assistant Print + Digital Editor @kristen.grace_

1 small yellow onion, chopped 2-2 ½ cup vegetable broth Kale (frozen) 1 can kidney beans

Salt

Peper

Pepper

Garlic powder

Taco-sized tortillas Crispy greens (such as arugula, kale or cabbage)

Dried oregano Red chile flakes

Pickled onions

Milk or cream (optional)

Taco sauce

Parmesan (optional)

Mayo

1. Begin cooking the turkey sausage with the chopped onion in a pan.

Siracha

2. While the turkey is on the stove, cube the potatoes (I leave the skin on). Add the potatoes to your slow cooker.

Lime juice Salt Pepper

1. Sear the roast in a pan for two to three minutes on each side.

3. When the turkey is fully cooked and the onions are translucent, add the mixture to the potatoes.

2. Place the meat in your slow cooker with vegetable stock, siracha and a generous sprinkle of all the seasonings.

4. Add the vegetable broth and seasonings. Cook on low for three to five hours or on high for about two hours (or until potatoes are tender).

3. Cook on low for three to five hours or on high for two to four hours.

5. About 10 minutes before you’re ready to serve, add the frozen kale, kidney beans and milk or cream (to your liking). Add more seasonings if needed.

4. For the taco sauce, combine all the ingredients and season to taste. 5. To serve, remove the roast from the slow cooker and shred it using two forks. Warm your tortillas on the stove, fill with meat, add toppings and enjoy!

6. Serve with a small, or generous, sprinkle of parmesan and enjoy!

To make the pickled onions, simply slice a red onion thinly and pull apart its natural slivers. In a large mason jar, add equal parts white vinegar and water, plus a drizzle of honey and some salt. Then add the onion slices, place the lid on the jar and shake to combine. Make sure the onions are completely submerged, and if you need more liquid, add some vinegar. Place the jar in the fridge. They’ll be ready in as few as four to six hours; but the longer they soak the better!

WELLMAG CO.COM

NURTURING DELIVERIES TO YOUR DOOR Top Picks for Meal + Cuisine Subscriptions

hop, sauté, braise, macerate — it’s all doable, but not usually negotiable in a modern-day work schedule. Instead, leave the slicing and dicing to professional chefs and nutritionists, and enjoy balanced, prepared meals requiring only minutes of cook time.

PHOTO COURTESY OF SPADE & SPOON

TUESDAY FOODS tuesdayfoods.co The Carbondale, Colorado-based meal delivery service is a standout for its all-natural, vegan and gluten-free food preparation. Co-owners Lisa Cohen and Kelly Hollins launched the Roaring Fork Valley culinary adventure over five years ago, and have only been expanding with with additional Colorado locations in Boulder, Denver and Vail. The service offers a set weekly menu, and customers can purchase a week package, a month package or 12-week package, and all of these packages are amenable for dietary requirements. Cohen, a nutritionist and health coach, and Hollins, a trained vegan cook and also a health coach, create the menus weeks in advance so customers can opt in and out of additional items. Tuesday Foods, aptly named for its Tuesday delivery service, whips up cult favorites such as Better Than Bolognese over Polenta, Creole Style Jack Cakes, Sesame Carrot Buddha Bowl and Puttanesca Pasta with LuLu Wilson Style Kale Salad that are also available in lunch portions. Smoothies and seasonal cleanses are also available. HELLOFRESH + HOME CHEF hellofresh.com / homechef.com Both meal platforms are similar and are available to customers nationwide, a perk for more remote areas like mountain towns. There are numerous choices with both companies, and the option to customize meal kits for allergens and dietary restrictions. While not as environmentally-friendly as Tuesday Foods

WELLMAG CO.COM

and Spade & Spoon, these services are reliable and have hundreds of options. These two delivery services consistently rank in the top five healthy meal deliveries nationwide. Meals that require 10 minutes or less to prepare, and yet are packed with nutrition at a reasonable price have become even more valuable with limited produce in some areas during the year. The services are able to offer even more variety as they prepare for the masses and can buy in quantity. GET CREATIVE WITH SALTY SEATTLE saltyseattle.com Colorful pasta company, Salty Seattle, has the world's first rainbow croissant-shaped gnocchi that can be delivered to your door. This is not a subscription service, rather a creative gift or fun evening cooking with Linda Miller Nicholson’s brilliant and tasty homemade pasta dishes. Linda is an internationally-recognized pasta pro and every handmade, rainbow-colored package of gnocchi comes with six colors, all made with vegetables, herbs and superfoods. Plus, Linda offers classes online and other pastas for purchase that can be shipped. Pick-up is available in the Seattle area. PLAY THE BEAN LOTTERY ranchogordo.com Put your name on Rancho Gordo’s ridiculously popular bean club. Sure, there might be a 35,000-person waitlist for the already 11,000-member club, but it’s worth a try. Each quarter, owner of the bean emporium, Steve Sando, selects from his dozens of accessible dried beans and ships to customers all over the world. Rancho Gordo’s beans have gained worldwide popularity for their colors and sizes. And, a bonus, the dried beans can stay good for up to two years. The California outlet has a retail store and website where any of the beans can be purchased. +

SPADE & SPOON spadespoon.com Spade & Spoon, a Colorado-based meal delivery service, collaborates with local farmers, ranchers and artisans to curate seasonally inspired meal kits, while ensuring a light environmental footprint. Orders are due every Thursday evening for delivery the following Wednesday. Customers can choose between pre-selected boxes — vegan, vegetarian, family classics, turf box, gluten and dairy-free, Mediterranean, all produce — and select a one-time purchase or a recurring delivery. There are numerous buildyour-own-boxes that always allow for dietary and allergy adjustments. Delivery is available in the greater Denver, Boulder and Fort Collins areas. There’s also an online marketplace to add goodies such as proteins, dairy, dessert and more. Launched in 2022, Spade & Spoon stands out for its partnership with 60 Colorado farmers, improved packaging/ sustainability and flavor.

Julie Bielenberg Writer @juliebielenberg

EVENTS + GATHERINGS / Winter + Spring 2024-25

the cozy mountain accommodations. Enjoy daily yoga, breathwork and meditation and recover with a private hot tub and homemade meals. Located 20-30 minutes from Copper Mountain and Keystone Resort, so both Ikon and Epic passholders are welcome. Rejuvenate for three nights, with two meals per day and massage therapy optional. wildhavenhealing.com The Yoga Expo Los Angeles, CA January 11, 2025 Experience The Yoga Expo’s diverse offerings, from all-level yoga classes and expert-led lectures to meditation and inversion workshops. Discover innovative wellness brands and immerse yourself in a vibrant, holistic experience. theyogaexpo.org

NOVEMBER Denver Christkindlmarket Denver, CO November 22-December 23, 2024 Experience Old World charm at the annual Christkindlmarket. This free downtown holiday celebration features a month of festive crafts, bringing German and European flair to the Mile High City. christkindlmarketdenver.com Natural Highs Winter Craft Market Boulder, CO November 30, 2024 Head to the Museum of Boulder for handmade, holistic crafts and goods. Every purchase supports teens, mental health and healthy alternatives to substance abuse. Discover self-care practices, explore museum exhibits, enjoy a Yerba Mate and herb bar and try AcuDetox. museumofboulder.org The Nutcracker by Boulder Ballet Boulder, CO November 30-December 1, 2024 Experience the magic of the holidays with The Nutcracker, where Clara's journey through the Land of the Sweets comes alive. The Boulder Philharmonic Orchestra and Boulder Ballet combine to create a dazzling performance, perfect for making cherished family memories. boulderphil.org

the Race of the Santas, where participants of all ages dress in Santa attire, adding to the holiday cheer. gobreck.com Georgetown Christmas Market Georgetown, CO December 7-8 + 14-15, 2024 Celebrate the 64th annual Christmas Market on the first two weekends of December. Enjoy a European-style marketplace, holiday entertainment, horse-drawn wagon rides, museum tours, high tea at Grace Hall, a wassail crawl, roasted chestnuts and the Santa Lucia Children’s Procession. historicgeorgetown.org Chase the Glow 5k Estes Park, CO December 21, 2024 Experience Estes Park’s dazzling holiday lights on a family-friendly 5k run + walk. Enjoy festive displays, finish in Bond Park’s Christmas village and warm up with hot chocolate and artisan cookies at Jubilations. visitestespark.com

DECEMBER

Vail Skating Ice Spectacular Vail, CO December 22-23, 2024 Don’t miss this 90-minute Ice Spectacular featuring 2024 US National Champions, including Ilia Malinin and Madison Chock. Reserved ice-side seating and general admission available — these shows will sell out! vailskatefest.com

Lighting of Breckenridge & Race of the Santas Breckenridge, CO December 7, 2024 This mountain town transforms into a glittering fairytale village, with dazzling lights and festive decorations all winter long. Don’t miss

Ski & Yoga Retreat Summit County, CO January 2025 Ground your nervous system between skiing or snowboarding and wellness practices in

JANUARY

300 Hour Yoga Teacher Training with Rachel Scott Virtual Experience Beginning January 12, 2025 This robust and intimate boutique 300-hour advanced program is designed to help you free your teaching voice, integrate your core teaching skills and support your personal development. Rachel Scott and her team will help you master the essential skills and knowledge you need in cueing, sequencing, applied anatomy, pranayama, meditation and more. rachelyoga.com Big Sky Sports Medicine Conference Bozeman, MT January 26-30, 2025 Dive into athletic training and sports medicine. Explore concussion protocols, emergency care and cardiac screening. Plus, receive answers to pressing fitness questions like weighted running benefits, antioxidant impacts and mental health in young athletes. bssmc.org

FEBURARY Lake City Ice Climbing Festival Lake City, CO February 1, 2025 Escape the resort chaos and enjoy a weekend in a winter wonderland with Hinsdale County locals. Watch top climbers tackle a stunning ice wall, or join in the thrilling challenge at this unique, donation-supported festival. lakecityice.com Colorado Winter Retreat Nathrop, CO February 7-9, 2025 Reconnect with nature, enjoy daily yoga, hot springs and connecting with others who inspire you. Embrace your authentic self, let go of perfection and refresh your spirit for the new year. In addition to daily yoga, enjoy optional snowshoeing, hiking and cross-country skiing. For the first time, you have the option for a third night VIP experience. fireflycommunity.com

WELLMAG CO.COM

PHOTO COURTESY OF WINTERWONDERGRASS

Dylan Langille performing at WinterWonderGrass

Longevity Pilates Retreat Tecate, Mexico February 15-22, 2025 (7 nights) or February 15-19, 2025 (4 nights) Join Longevity Pilates for an all-inclusive retreat at a stunning resort nestled in a fertile valley. Enjoy fresh, local cuisine, private classes and diverse activities from Pilates and yoga to hiking, trail runs, spin classes and salsa dancing. Plus, take advantage of the full spa services and expert presentations. longevitystudio.com Foundational Ortho Bionomy Class Westminster, CO February 22-23, 2025 Are you seeking to further your healing techniques? Immerse yourself in an expansive exploration of the transformative power of Ortho-Bionomy, enhancing both your personal self-care journey and your ability to assist others. This hands-on class offers each participant the opportunity to master techniques for addressing neck pain, spinal issues and discomfort in the feet, joints and more. You will be amazed by the astounding benefits of this comprehensive bodywork approach. rmobcenter.com WinterWonderGrass Steamboat Springs, CO February 28-March 2, 2025 This vibrant outdoor festival, rain or shine, features over 25 bands on four stages across three days in Ski Town, USA. Enjoy complimentary mountain concerts, paid show, and daily beer tastings from top Colorado breweries. Passes and ticket tiers available. winterwondergrass.com

MAR CH Leadville Skijoring Leadville, CO March 1-2, 2025 Skijoring is an exhilarating competition where a horse and rider pull a skier through a timed course with gates, jumps and rings. Competitors, drawn randomly, race for top honors in this historic, premier event. leadvilleskijoring.com Natural Products Expo West Anaheim, CA March 4-7, 2025 Natural Products Expo West is the premier trade show where emerging natural, organic and healthy brands connect with major retailers, offering a platform for discovery and growth in the wellness industry. expowest.com International Yoga Festival Banks of Ganges River, India March 9-15, 2025 In the birthplace of the yoga practice and the yoga capital of the world, yogis from around the globe unite in a week-long celebration of this practice and spirituality. Connect with like-minded individuals, explore diverse yoga

WELLMAG CO.COM

styles and learn from esteemed teachers at this transformative event. Embrace personal growth, community and holistic wellness. internationalyogafestival.org Haramara Spring Retreat Sayulita, Mexico March 15-22, 2025 Experience a week-long retreat in the jungle, where ocean tides set the rhythm for personal growth. Enjoy daily yoga, Qi Gong and seaside adventures. Evenings feature dream councils and stargazing, all within a magical setting that nurtures expanding awareness. jeaniemanchester.com Healthy Lifestyle Expo Laurel, MD March 15, 29 + April 16, 2025 This event blends wellness while navigating the healthcare system. Learn and bring awareness to organic produce, ergonomics, stress information, back care, recreational safety, nutrition and more. Invest in activities such as blood pressure checks, vision care, blood drives, a diabetes seminar and beyond. healthylifestylesexpo.com

APRIL Women’s Sailing Retreat British Virgin Islands April 2025 Explore the British Virgin Islands at your leisure with Mariah from Wild Haven Healing and her mother, the captain. Snorkeling, water sports and delectable Caribbean food await you. Take advantage of the abundant opportunity to practice yoga, meditation and breath work. Cabins are shared by two people, and solo cabins are available upon request. wildhavenhealing.com Black Maternal Health Conference Virtual Event April 2025 The Black Maternal Health Conference, the largest of its kind, gathers over 3,200 attendees to address global Black maternal health. It kicks off Black Maternal Health Week, fostering dialogue on improving care, combating bias and advocating for better outcomes. blackmaternalhealth.tufts.edu Holistic Trade Show Grand Junction, CO April 5-6, 2025 100 vendors and 12 hours of presentations and workshops build the bridge between community and holistic practitioners. sacredspaceproductions.net Bigfoot Half Marathon & 5k Estes Park, CO April 26, 2025 Run a scenic half marathon or 5k in Estes Park, finishing downtown at the lively Bigfoot Days Festival. Enjoy live music, Bigfoot celebrities and a free festival with 50+ vendors. Celebrate with a free Lumpy Ridge Brewing beer! visitestespark.com

Nurture Through Nature ~ A Spring Equinox Yoga Retreat Lake Atitlán, Guatemala April 27-30, 2025 Invigorate the body’s detoxification processes and bring in warmth to nurture seeds of renewal with the Holistic Yoga School community. On a private property nestled on an avocado grove with serenading views of Lake Atitlán, you will experience mediation, yoga, mantra chanting, cacao ceremony, a sweat lodge and a mediation walk to the lake. holisticyogaschool.com

MAY Sedona Yoga Festival Sedona, AZ May 1-4, 2025 Immerse yourself in self-discovery and community at this transformative yoga festival. Experience dynamic classes, deep meditation and insightful keynotes amid breathtaking surroundings, all designed to inspire personal growth and collective evolution. sedonayogafestival.com The Yoga Expo Fort Lauderdale, FL May 3, 2025 Experience The Yoga Expo’s diverse offerings, from all-level yoga classes and expert-led lectures to meditation and inversion workshops. Discover innovative wellness brands and immerse yourself in a vibrant, holistic experience. theyogaexpo.org Adventure Fest Fruita, CO May 11, 2025 This thrilling half marathon offers a fun, challenging loop on scenic singletrack in Colorado's open desert. With steep climbs, descents and stunning views of buttes and mesas, it’s a highlight of the Adventure Fest weekend for outdoor enthusiasts. geminiadventures.com Samson’s Revenge Trail Race Estes Park, CO May 17, 2025 Honor the legendary elk of the Rockies on a fast singletrack with a challenging summit. This race takes you through his former home, where his descendants still roam. Experience the thrill of Samson’s Revenge. visitestespark.com Meadowgrass Music Festival Black Forest, CO May 23-25, 2025 Always held over Friday, Saturday and Sunday of Memorial Day weekend, MeadowGrass is known for attracting up-and-coming talent from the region and all over the world. musicfestivalwizard.com

FAREWELL / Nurture

PHOTO BY SANDY FERGUSON FULLER

WHATEVER HAPPENS TO YOU BELONGS TO YOU. MAKE IT YOURS. LET IT NURTURE YOU, BECAUSE IT WILL. CHERYL STRAYED

WELLMAG CO.COM

Lifestyle magazines that

INFORM + INSPIRE! + SP RIN WI NT ER 3-24 202 WI NT ER

G SP RIN

SU MM

20 22

SU MM

FAL L

20 23

2024

2023

FOR TIPS N N TA I MOU ETES AT H L

E E RID IS TH HE TH T WOR ? RISK

f Rise O ork te W Remo the in ins Mounta

TA L MEN S LNES WEL E IN TH NS N TA I MOU

n Fire Art O turn in Min ay: Getawatt, Zerm and rl Switze

VA IL +

M IN TU

RN +

EA G LE

+ -VA IL

S ED WA RD ON +

+ EA G

ing a BecomMama M tain G YP SU Moun

LE +

VA IL +

T H

H U

O F

A D

V E

M IN TU

N T

U R

RN +

EA G LE

I N

-VA IL

R WAT E

g unnin Trail RTips Safety

uide to Your G room Mush ing Forag + + AV ON

ING L E AV Y G AC A LE

e On Th

DS ED WAR

+ EA G

LE + G

ily

Fam IFE owere VA N L Max R tu a lower R +N f t d r il A W on NDO SU M SPLE + G YP

YP SU M

VA IL +

W E

S T

E R

L O

C O

R A

M IN TU

RN +

EA G LE

-VA IL

+ + AV ON

ED WA RD

S + EA

G LE

VA IL +

M IN TU

RN +

EA G LE

-VA

ON IL + AV

AR DS + ED W

+ EA G

LE + G

YP SU M

D O

S 14 OOM RT BL DESE RE A S G SPRIN HOT ASON 46 IN SE Y RMON G HA SPRINONIA 64 IN PA O OFF T S 70 HATS LE CHEF FEMA

SPRING

l l e W

In sp

the

RENEW

ir ed

Li vi n

LE WHO H T H E AOLDURANGO

issue

S PE T E S C A T S P R IN G HO

In sp

ir ed

IT Y ITA L es

hlet

ing At

For Ag

Li vi n

AT B

AT E VENT R E JU iss Way

LIFEST

Y • WE

LLNES

S • N AT

URE •

NGTH S T R Emmunity

The Sw

In Co

IL D R E W or Gear

E S of C Y C LL E N E S S ailea WHO rand W

202 2 FAL L

DVENT

URE

L IF h Every St Wit

SU MM

T • A VEMEN

In Mau

SON E L E S ep

ER +

ITUAL

MUNIT

ING

At G

L IFNEATAUFRAL HGEEATLAINWGAYS COM YLE •

E AL A L H EUTICS A T U R DY T H E R A P

utdo

+ SPIR

/ ISSUE

Your O

SS TER LO

2022

WIN

TER

+ SP

RING

202

3 -2 4

SUM

MER

+ FA

02 LL 2

coveredbridgevail.com | spokeandblossom.com | yogalifelive.com | wellmagco.com

S O M E

MOUNTAINS A R E

H A R D E R

TO CLIMB

Sometimes the paths we travel are rocky, and obstacles get in our way. You don’t have to go the journey alone. With in-person and telehealth capabilities, Vail Health Behavioral Health provides a wide spectrum of resources to support you on your journey. We accept commercial insurance and Medicaid.

VAILHEALTHBH.ORG/WELL

Photo by Zach Mahone