40 Days and Light Up! Teacher Training, two programs that changed my life

2020 was certainly quite a year.

January always comes with a clean slate. 12 months to do things differently. To make better choices. To be more present. I love the optimism that the new year brings. Who could have predicted how the year would actually unfold.

2020 did have a few brights spots for me. I completed my first 40 days program, and in February graduated from Spotted Dog’s 200 hour Light Up! teacher training. It may sound cliche, but both of these programs had a profound effect on me.

Teacher Training had already begun, when I decided to participate in the 40 days program. I was hesitant at first. I already had been attending classes regularly, and with teacher training thought maybe I wouldn’t be able to keep up with the reading. But when a feeling nudges you towards something, listen.

The weekly meetings built an even stronger community connection, and the book work always seemed to touch on exactly what I needed to hear in that moment. If you could see my book, it is highlighted ALL over! Don’t fear the fruit fast 🙂

40 days is one of the best ways to begin the new year with an intention to make it the best one yet, but …

Teacher Training literally changed my life!

True story, I had never taken a yoga class before signing up for teacher training. Not a single one. But standing at the front desk, I would stare at the Light Up! announcement on the chalkboard. Something was telling me I had to try.

You know the feeling, that something needs to happen to change things up a bit, but you have no clue where to start? That was me. I was stuck, not unhappy, but stuck in a rut. I knew it, but had no idea how to fix it.

Whatever you do, if you don’t intend on following through with something, do not ever voice your intention out loud. Because if you do, things align to make it happen whether you are ready or not. As it so happened, I was more ready that I thought. That first Light Up weekend was all it took for me to know this was exactly where I was supposed to be.

Not only does the yoga change your body, the work you put in changes your entire way of being, at least it did for me and the rest of our group. We came away from those weekends with a connection I did not think was possible, and a sense of empowerment I never knew existed.

As we reflect on the year that wasn’t, and look forward to 2021, why not enter into this year with purpose and an intention to make this a year to remember.

SDY’s VIRTUAL 200 Hour Teacher Empowerment Program – NOW starting January 23rd

40 DAYS: PURPOSE (on Zoom) Begins January 17th

and for extra fun join me on zoom for simply healthy meals every Thursday at 6pm


Simply Healthy Meals | Vegetarian Jambalaya

This one pot veggie heavy jambalaya is much faster (and easier) than the original, and in my opinion just as delicious. For a more traditional jambalaya add in cooked shredded chicken, sliced sausage, seafood, or a combination towards the end of the cooking time.


2 Tbsp olive oil (or vegetable oil)

3 stalks of celery, roughly chopped

2 carrots, roughly chopped

1 red onion, cut into wedges

1 red bell pepper, cut into thin strips

3 garlic cloves, minced

1 jalapeno, seeded and finely chopped

1 tsp paprika

1/8-1/4 tsp cayenne

salt and pepper

1 tsp Worcestershire

1 cup long grain white rice

1 can fire roasted diced tomatoes

1 1/2 – 2 cups vegetable stock (use directions from your brand of rice, they all require slightly different liquid amounts)

1 cup frozen peas

** additional add-ins include black beans, cooked and sliced sausage (meat or vegetarian), cooked shredded chicken, shrimp


Heat oil in a large heavy bottomed pot, over medium-high heat. once hot add the onion, celery, carrots, and bell pepper. cook until the vegetable begin to soften (about 3-5 minutes)

Add the garlic, jalapeno and cook another 1-2 minutes.

Add the Worcestershire, paprika, cayenne, 1/2 tsp salt, and a dash of pepper, and cook another minute.

Add the rice and stir to coat, then add the tomatoes and their juice, and 1 1/2 – 2 cups stock.

Bring the pot to a boil, cover and reduce the heat to low. Simmer covered for 15 minutes.

Uncover, add the peas and any additional add-ins. Cover and continue to cook an additional 5 minutes.

Let sit for 2-3 minutes, then fluff and add salt and pepper to taste.

Currently at the DOG

SO much is happening at Spotted Dog Yoga.’ Light Up!’ Virtual Teacher Training begins September 25.

Current Participants are RAVING…“I’m not sure what I was expecting when teacher training adapted to the times by going online. I do know that I wasn’t expecting to make 14 amazing friends through the unique and surprisingly intimate journey of growth. Now I realize more than ever, connection isn’t just face to face, it’s where i am showing up with energy, love, and authenticity. Spotted Dog’s teacher training blew my heart right open. ~Kate Kohagen

To say that this experience was life changing would be an understatement. The opportunity to participate is truly appreciated and I would highly encourage anyone who is able to go through this program. ~Adam Washabaugh


You do NOT want to miss RESTORATIVE & STARS with Aneta, this Wednesday August 19th at 7:30PM on the SDY DECK. Sign Up Here

Can’t make it to the SDY deck, why not join BOOK CLUB with Bonnie Walker for a discussion on Way Of The Peaceful Warrior August 20th at 7:30PM. Sign Up Here

Beat the Heat with STAND UP PADDLE ADVENTURES. Currently we have 2 Spots remaining for Browns Ravine Yoga & Paddle this Thursday August 20th. Sign Up Here. We also have3 Spots left for Jenkinson Lake Yoga & Paddle this Saturday August 22nd. Sign Up Here.

Finally, keep your head cool with SDY HATS; Cool off with one of a kind SDY ReCap Hats. Purchase your unique hat today! We SHIP!

Simply Healthy Meals | Summer Squash Farro Bowl

Perfectly roasted vegetables and crispy chickpeas paired with farro create a delicious and healthy meal ready in about 30 minutes. For a gluten free version substitute brown rice for the farro. Want to make it vegan? Use your favorite dairy free plain yogurt. (serves 4)


1 15-ounce can chickpeas, drained and rinsed

2 zucchini, sliced in half moons

2 yellow squash, sliced in half moons

1 red onion, sliced in half moons

1/4 cup olive oil, divided

1/4 cup lime juice, plus 1 tsp lime zest

1 1/2 tsp salt

1 1/4 cups farro

for serving – 1 avocado, sliced, chopped fresh cilantro, and 3/4 cup Greek style yogurt (plain)


preheat your oven to 450 degrees

toss your chickpeas, zucchini, squash, and red onion with 2 Tbsp of the olive oil and 3/4 tsp salt

roast vegetables until they are tender and golden brown (about 20 minutes)

while the vegetables roast, prepare farro according to the package directions, drain and add farro to a large bowl adding remaining 2 Tbsp oil and 2 Tbsp of the lime juice – add salt to taste

add Greek yogurt to a small bowl, and stir in lime zest and remaining 2 Tbsp lime juice

slice avocado

divide farro among bowls, top with the roasted vegetables, add avocado, yogurt dressing and fresh cliantro

Simply Healthy Meals | Southwest Orzo Pasta Salad

A practically no-cook meal perfect for HOT summer nights. This recipe makes plenty for lunch leftovers. We love to pair this fun summer salad with homemade tortillas.


1 1/2 cups uncooked orzo

1 pint of cherry tomatoes, halved (quartered if they are large)

1 cup of corn kernels (cut from 1 or 2 ears, or use frozen and thawed)

1 – 15 ounce can pinto or black beans, drained and rinsed

1/2 red onion, thinly sliced

1/4 cup olive oil

1/4 cup lime juice

1/2 tsp ground cumin

1 avocado, diced

salt and pepper to taste

1/4 – 1/2 cup chopped cilantro


prepare orzo according to the package directions

while the orzo cooks, prepare the vegetables

in a small bowl whisk the olive oil, lime juice, and cumin

when the orzo is done, rinse under cool water, and add to a large bowl

add tomatoes, onion, corn, and beans to bowl

gently toss with 1/2 of the oil/lime juice dressing, and add half of the cilantro

add salt and pepper to taste, then gently fold in the avocado

if serving immediately, add the remaining dressing

if preparing in advance, cover and chill, and add the remaining dressing before serving

top with additional cilantro for serving (optional)