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2116 Sunset Ave
Ocean Township, NJ, 07712


What do you dream of achieving?

Imagine working with your very own champion to achieve your life plans of health, wellness and professional goals; the power of two minds collaborating toward your balanced path. I will work with you to inspire your life on your terms while creating more joy and balance in every daily aspect of who you are.



Infrared Saunas

katie strakosch

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Infrared saunas are an effective tool for natural healing, prevention, maintenance and overall wellness. Infrared light has the ability to penetrate human tissue which in turn produces a host of health benefits making infrared saunas one of the “hottest” therapies for overall healthier living.

We have offered our Far Infrared Sauna Sessions in our two offices for over three years here on the Jersey Shore.

Clients utilize the saunas for immune support, pain relief, detoxification, pre-conception preparation, stress relief, as well as a tool to step away from busy schedules and renew themselves.

We want to share a few of the many health benefits that can be gained by experiencing an infrared sauna and a few important components to tune into when using an infrared sauna.

When you decide to use an infrared sauna, it is important to tune into quality!

There are many brands of sauna available on the market and many levels of quality. This is the most essential component! The sauna wood should be completely non-toxic and non out-gassing. Many low price saunas generally use thinner and cured woods that emit gas into the air and are inhaled back into the body (this negates the whole experience of detoxing).

Tune into the material used to make the heat emitter: carbon or ceramic. Carbon heaters have the advantage of spreading heat more evenly around the sauna unit. This ensures that all the wall space is covered and heat penetrates your body more evenly and safely. We use Sunlighten Saunas which have patented Solocarbon heating panels. These are FDA approved, ultra-low EMF exposure and support health benefits like reduced blood pressure, weight loss, and detoxification due to high concentrations of infrared waves—not just heat ( i.e. coal burning saunas). Sunlighten has the only far infrared heater on the market clinically shown to raise core body temperature, lower blood pressure and aid in weight loss. 

Research Supported and Practitioner Education

Only Sunlighten saunas are medical-grade, clinically backed and proven 95-99% effective. When you decide to use an infrared sauna in different health practices, it is important to work with a practitioner who is educated around the contraindications and counter effects of detoxing (and how to manage these).



Some of the Health Benefits Gained from Infrared Saunas Include:


Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared heats the body directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins, viruses, bacteria and old residue reside. 


Unlike traditional saunas which operate at extremely harsh temperatures, infrared is a gentle, soothing and therapeutic heat that promotes relaxation and improved sleep. Infrared sauna therapy helps you relax while receiving an invigorating deep tissue sweat, leaving you fully refreshed after each session. 

Lower Blood Pressure    

Infrared saunas induce a deep sweat to make the heart pump faster, which in turn increases blood flow, lowers blood pressure and helps circulation. Scientific evidence shows that using an infrared sauna a couple times a week lowers blood pressure. 

Anti-Aging & Skin Purification   

The near infrared wavelength (sometimes referred to as Red Light Therapy) is the most effective wavelength for healing the epidermis and dermis layers of the skin. Infrared treatments stimulate collagen production to reduce wrinkles and improve overall skin tone. 

Cell Health   

Near infrared therapy stimulates the circulatory system and more fully oxygenate the body’s cells. Better blood circulation means more toxins flow from the cellular level to the skin’s surface to improve cell health, aid in muscle recovery and strengthen the immune system.

We have two locations in Monmouth County, NJ:

2116 Sunset Ave Wanamassa, NJ

79 Oak Hill Road Red Bank, NJ

Infrared sauna sessions combined with chromotherapy are a supportive tool to boost the immune system and bid adieu to the winter blues!


Retreat. Refresh. Renew.

katie strakosch

'Approfondement' : a French word that means 'playing easily in the deep.'

Over the past three years, I've been blessed to have led four wellness retreats to Italy celebrating the Approfondement way of living.

We dedicate our retreat weeks to divine self care by recharging our minds and bodies. 
Awakening the senses through movement, food, nature, community, solitude, connection, surrender, release, clarity and embracing the mystery of life.

What draws women in to join the retreats? 

Many reasons...
adventure, relaxation, celebration, curiosity..

Some women decide to embark on the retreats solo, others travel with friends, sisters, mothers...
to bond, to release the ending of relationships, jobs, to celebrate life, etc.
It's been a beautiful process to witness women saying 'Yes' to opening up to the unknown.
Witnessing the shifts and awakenings of these women during and after the retreat week has been nothing short of INCREDIBLE!

The experience of spending a week away permeates our cells in a way that the benefits are ever-flowing afterwards.

Every time I’ve taken my own retreat, I've come back a different person.

It's created a shift in me. I've learned a bit more about myself where I've connected deeper.   I've opened up more to vulnerability, to surrendering old patterns and beliefs and dreaming a bigger vision for my life. 

In our society, we experience a constant of everyday life demands. Sometimes it’s just necessary to get away ---to step really away --- to focus solely on YOU without distraction and the responsibility of daily life. 

This can be a time of sweet respite, rejuvenation and replenishment.

This year, we are staying stateside heading to Medicine Bow, Wyoming.

Nestled away at 8500 feet in the Snowy Range of the Rocky Mountains, we will spend our time at a beautiful rustic dude ranch.
An area completely untapped by technology and development.
It's a spot to bring us right back to our connection
to Mother Earth in all her beauty.

Excursions include:

  • Float Adventure down the scenic North Platte River
  • Spend a day horseback riding and picnicking to a mountain side meadow
  • Restore the body and mind while soaking in thermal waters 
  • Hike and explore trails in the Medicine Bow National Forest

Each day will begin with awakening the body in movement and yoga classes (accessible to all levels of yoga experience).
We will spend the days exploring the region on our excursions, feeding our bodies with local and sustainable cuisine and complete each day embracing awe inspiring sunsets all while connecting with your inner goddess cowgirl. 


If you are a woman craving a week to refresh, renew and connect with other amazing women, I invite you to come along!  
Wyoming Retreat!

Womb Wellness Podcast with Dr. Christine Schaffner

katie strakosch

This week's blog is actually a podcast!

I sat down with my dear friend, Dr. Christine Schaffner, to chat about the world of womb wellness. Christine is an inspirational and progressive physician based out of Seattle. She is shedding light on so many aspects of chronic illness including exploring the root causes, underlying environmental exposures and creating healing protocols. 

We invite you to settle in, cozy up with a cup of tea and tune into the wisdom that the body holds within the womb.

Here is a bit more about Christine:

Dr. Christine Schaffner is a board certified Naturopathic physician who graduated from Bastyr University in Seattle, Washington.  Prior to Bastyr, she completed her undergraduate studies in Pre-medicine and Psychology at the University of Virginia in Charlottesville, Virginia.

Dr. Schaffner is passionate about practicing medicine and creating healing spaces.  She is the Clinic Director of Sophia Health Institute; the clinic she co-created with her mentor Dr. Dietrich Klinghardt in Woodinville, Washington.  She actively sees patients at Sophia Health Institute and through her practices Marin Naturopathic Medicine in California, as well as Bella Fiore Organic Med Spa & Klinik in Seattle, Washington.

You can learn more about her here:

Womb Wellness & Detox Packs

katie strakosch

The womb is our connection to the very essence of what makes us women.
This space within a woman’s body is the “house” of our Sacred Seat.
The Sanskrit name for a woman's womb is known as 'Yoni'.
This is all encompassing of the reproductive system: physically, emotionally and spiritually. 

Every woman has an energetic connection to healing and nourishment through her womb, regardless if her organs are present or not.

One of the tools that we offer under our Womb Wellness Services is a 'Womb Detox Pack'. This is a combination of castor oil and bentonite clay applied over the lower abdominal area and over the liver (located under the right rib-cage). After the pack is applied, it is covered with infrared heat. 

We focus both on the liver and lower abdominal area to support the whole endocrine system. The Thyroid produces T4, and sends T4 to the liver to be converted to T3. When the liver is congested, it cannot process the T4 and then thyroid imbalances can occur.

The liver loves love and attention. It is one of the most forgiving organs in the body. It takes on a big role of filtering and detoxifying everything that the body is exposed to through food, water, personal care products and environmental exposures.

The body produces excess hormones during the different times of the month when a woman is cycling and the liver needs support to keep the filtration system flowing.

 Some of the benefits that can be gained from using womb detox packs include:

  • Supports an increase in circulation and lymphatic drainage
  • Supports removal of impurities and heavy metals
  • Supports pain relief
  • Cleanses and purifies the skin
  • Reduce symptoms of PMS
  • Soothes and eases congestion in the liver and lower belly
  • Supports ovarian health
  • Supports fallopian tube health
  • Supports uterine health
  • Deepens the connection to the body: physically, emotionally and energtically
  • Healing to the body after cesarean births (as castor oil can help disipate scar tissue)

***Belly Wraps are not intended to treat or cure medical conditions.  Please seek the advice of a medical practitioner.

Learn more our Womb Wellness Services here



My Winter Women's Wellness Guide

katie strakosch

Yoni Steams

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A yoni steam is a warm steam bath for the vagina. It combines a customized blend of herbs and warm steam generated from a pot beneath a seat. It is a powerful and grounding experience that can be a vehicle in healing on all of these levels.

Yoni translates to ‘sacred seat' all-encompassing of the reproductive system: physically, emotionally and spiritually. 

A yoni steam is a gentle way to bring warm steam and heat to the pelvis and to the womb, increasing circulation and energy flow. The moist heat opens up the pores of the tissues and the herbal infusion offers the medicinal benefits of the plants.

The vaginal tissue is one of the most porous and absorbent of the entire female body. As a result, the steam is supportive for women’s reproductive, urinary and digestive health.

This was major game-changer for my body! After I first experienced this tool, I knew life would never be the same. I have consistently practiced monthly yoni steams for the past few years. My cycles have never been so beautiful: regular, no PMS symptoms, PCOS has cleared. My own practice led me to explore a certified training program. This was very complementary to my background in nutrition and herbs. This has enhance my passion to share this tool with other woman

**Please note that it is essential to work with a trained practitioner when you begin to explore your yoni steam practices. The yoni is a sacred seat of a woman's body. **

Read more about womb wellness work here:

Yoni Eggs

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The practice of yoni eggs involves wearing a gemstone carved like an egg inside the vagina. When you practice with a Yoni Egg, you engage the muscles of the vagina and the pelvic floor. While practicing, the brain can begin to create new neuron connections correlated with areas of the body. 

Living our busy lives, we do not engage the pelvic floor muscles. This leads to loss of sensitivity and sensation in the vaginal area, reproductive health problems, urinary health interferences, PMS, disempowerment, decreased libido and a disconnection to our sacred feminine energy.

Studies show that the main culprit of reproductive dis-ease is lack of blood flow to this area of the body.

According to the Yale University School of Medicine, women overall have an up to 60% rate of incontinence and 50% rate of POP (pelvic organ prolapse) post-partum today. 

Yoni Eggs offer many health benefits including,but not limited to:

  • Gain control of the perineum and all groups of pelvic floor muscles
  • Support Orgasmic Health: including vaginal, cervical and uterine orgasms
  • Reducing PMS, menstrual cramps, breast discomfort; as through regular practice it can increase blood flow to pelvic organs and help move stagnant energy.
  • Stimulates the ovaries in a gentle way balances hormone levels

Read more about Yoni Eggs here:

Plant Based Collagen

This is my favorite way to naturally boost collagen in my body. It strengthens bones, nails, hair, tissue and skin. I love how it supports an inner and outer glow!

Read more about it here:



V-Magic Down There Care



This an all-natural vulva and intimate skin cream that soothes, protects and calms. This nourishing cream provides immediate relief for dryness, redness, itching, burning and general discomfort. Vaginal tissue is vulnerable to temperature change and dampness. This is a proprietary blend of antimicrobial and antibacterial ingredients that can counter the irritated tissues.

This is an everyday cream that can be used both day and night.

Read more about it here:

V-Magic Feminine Wash

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This gentle wash soothes, calms and nourishes the most delicate area of a woman's body. It's divine rejuvenation for the winter months.

Read more about it here:


Infrared Sauna Therapy

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Infrared Sauna Heat warms your body from the inside out. It helps increase your core body temperature which in turn:

-Reduces Inflammation in the body

-Supports Circulation

-Supports Lymphatic Drainage

-Supports Reducing Stress

-Improves Cellular Renewal

-Boosts the body's resistance to bacteria and viruses

-Chromatherapy Lights support mood, reduce SAD (Winter Blues), enhance relaxation

I work a few sauna sessions into my week to support my body and mind. I am a sun-worshiper. I thrive in the warm months. Using the sauna has reduced my response to the winter blues, keeps my spirit up and has improved my immune health.

Learn more about the infrared sauna here:




Cheers to nourishing your body this winter!

I would love to hear some of your favorite winter self-care tools!

My Favorite Ways to Beat the Winter Blues

katie strakosch

Seasonal Affective Disorder (SAD) is a medically recognized form of clinical depression that typically occurs during the darker winter months.  It is most likely caused by shorter daylight hours which cause shifts in the body’s biological clock and hypothalamus.

The winter blues are most severe during November, December, January and February.

Some symptoms include:

  • Anxiety
  • Depression
  • Lethargy
  • Loss of sex drive
  • Mood changes
  • Over-eating
  • Increased alcohol consumption
  • Sleep problems
  • Weakened immune system
  • Restlessness

A little background on brain health: During the hours of darkness, the pineal gland produces a chemical called melatonin which makes us feel drowsy and signals the time for sleep. Exposure to sunlight prevents the production of melatonin whilst increasing the production of a neuro-transmitter called serotonin.

When the seasons change, the circadian rhythm (biological clock) in your body shifts due to the changes in daylight, and this can affect the body’s production of serotonin and hormones. It has been discovered that disruption to the body’s circadian rhythms together with a decreased production of serotonin can trigger depression.

Hence the need for natural daylight!!

Move & Groove Every Day


Exercise pumps up your endorphins, your brain's feel-good neurotransmitters.
Movement supports a sense of well-being, while flushing away any residue from the holidays and BOOSTS the immune system!
Experiment with what type of exercise works for you and GET MOVING!

I keep a rebounder in my office and find myself taking short breaks to JUMP. Five minutes of rebounding generates such a boost of energy and gets the blood pumping!

Support your Vitamin D levels

Vitamin D plays major roles in:

  • immune function
  • heart health
  • joint health
  • manages blood pressure
  • oral health
  • mental health (as low levels are linked to depression and anxiety)
  • supports weight management

Ways to increase your Vitamin D levels:

  • eat fatty, cold-water fish like salmon and sardines
  • consider supplementation 
  • take a vacation someplace warm and sunny ( I know it isn’t always practical to step away from life and resources can be limited, but if you really struggle with the winter blues, taking a short trip to soak up vitamin D does wonders for the spirit).


I hear it over and over again around this time of year 'I'm on a detox cleanse'. 
Yes, it is a wonderful time to move away from the overindulgence of the holiday season. But please remember this beauty, DON'T STARVE YOURSELF!
During the winter, your body needs and craves heartier foods rich in high quality protein and essential fatty acids. You need food to maintain immune function, hormonal balance and energy. 
Take the time to nourish your body through warming soups and stews.

Start your day with a boost of protein through eggs or a superfood smoothie.
Feed your body healthy fats such as avocados, nuts and seeds, nut butters, guacamole. Lean proteins and essential fatty acids can boost levels of serotonin (which can be deficient with SAD). An increase of starchy carbs and sugars can leave the body feeling bloated and the mind foggy.


  • Don't skimp on this essential foundation for life!
  • Emails, projects and everything can wait until the morning. 
  • Give yourself permission to rest and restore for at least 7-8 hours!
  • Create a sleep sanctuary for yourself. Remove all electronics, including your cell phone from your nightstand.
  • Buy yourself a good ‘ol battery operated alarm block.
  • The lighting in your bedroom should support a peaceful environment.
  • This room should be used for sleep and sex only.
  • Not for falling asleep with the light of the television shining on your pretty face all night.
  • Without proper sleep, your body cannot regulate its natural detox pathways. What does this mean the next morning?
  • We wake up looking puffy and have an increase in cortisol production in the body, leading to excess weight.

Explore my recent blog on Sleep Essentials called 'Sleep Superfoods'

Light Therapy

Have you ever heard of the ‘Happy Lights’?  I had not until I spent my first winter in Seattle during college. I found myself calling it a day by 4pm, with pj’s on and feeling very blah… These ‘Happy Lights’ provide Natural Spectrum light comparable to daylight. Natural spectrum light cues the body and boosts energy while reducing sluggishness. This lovely light was a game changer for my whole body!

Another form of light therapy is using the Infrared Sauna.

The light found in a far infrared sauna is far infrared light, a type of invisible light located below the optical color red in the electromagnetic spectrum.

Far infrared light is used to purify polluted air, keep newborn babies warm in hospitals, promote growth in plants and more.

The infrared saunas we have are equipped with Chromotherapy Lights. Chromotherapy is the science of using colors to adjust body vibrations to frequencies that result in health and harmony. Each color possesses frequencies of a specific vibration, and each vibration is related to different physical symptoms.

Our bodies need the sun’s light to live. Color therapy works on various energy points to help balance your body via the full spectrum of visible light, each color addressing a distinct need.

Enter in the many benefits far infrared light offers in sauna sessions:

  •  increased blood circulation
  • improved cardiovascular functioning
  • strengthened immunity
  • relief of headaches, muscle pain and joint stiffness
  • deep cellular detoxification
  • improved sleep quality
  • decreased stress levels in the body

Ready to stop reading all about the infrared sauna and come experience it for yourself?  Book your experience here:


Essential oils influence the limbic system, which is the area of the brain responsible for controlling our moods and the body’s circadian rhythm.

Using uplifting and energizing essential oils can be used as room diffusers, pillow sprays, body mist, bath soaks and body oils can boost the spirit and support the emotional body.

These oils can include (but not limited to):

  • Lemon
  • Orange
  • Bergamot
  • Grapefruit

We’ve created a supportive ‘Beat the Winter Blues Kit’ to support you not only surviving but THRIVING during the winter months! Explore all of its magic here:

I would love to hear some of your favorite ways to beat the winter blues!

Sleep Superfoods

katie strakosch

We crave it.

We chase it.

We take potions, tonics, pills and spend lots of money, energy and resources to experience the richness of it.

The body does most of its detoxification while you’re asleep. It is the time when the body rids toxins and buildup that it’s been exposed to during the day. We need at least 7-8 hours of restful sleep, but most of us are lucky if we get 5-6 fitful hours.

Without adequate sleep, many systems of the body go awry. 

We deal with blood sugar instability, hence the sweet cravings. 

We increase our stores of cortisol = excess weight. 

We become anxious, depressed, moody, fatigued.

We struggle with loss of sex drive, infertility, inflammation,

In order to ensure a restful and restorative sleep session, it is important to be mindful of the hours leading up to dreamtime.


I’ve put together a list of my favorite sleep practices and tools to explore.

  1. Power down from all electronics at least 30 minutes to an hour before you turn off the lights. Electronics emit a light that disrupts our natural sleep cycle, so it is important to give our eyes and minds a chance to transition.
  2. Turn your bedroom into a sleep sanctuary. This means removing the electronics from the room! Use an good ‘ol alarm clock, not your phone to wake up. Your sleep sanctuary should be just that! A place for rest.  Try to sleep in a room with complete darkness. Falling asleep with the television on is a big NO-NO!
  3. Sip a calming tea containing herbs like chamomile, kava kava, lemon balm and passionflower.
  4. Soak in an Epsom salt bath. This not only eases muscle tension, but increases detox pathways in your body.
  5. Oil up those tootsies! Give them a little massage using coconut oil or castor oil. Add your favorite relaxing essential oils for an aromatherapy experience. The feet are connected to every organ in the body. Why not love them up before closing your eyes?
  6. Write it out. Take a few minutes before going to bed to write out your to-do list for the next day. When you go to bed with a full mind, it can be challenging for the mind to quiet and truly rest during sleep.
  7. Say your gratitude prayer. Take a moment to reflect on the blessings of the day. Send your gratitude out into the world.

Cheers to a nourishing winter's rest!

Chromotherapy Sauna Benefits: Color Therapy Explained

katie strakosch


We are right around the corner from winter, and many people now understand what “winter blues” are, in fact, the very real Seasonal Affective Disorder (SAD). Many SAD sufferers find relief with bright light therapy but others are unable to use bright light therapy for various sensitivity or medical reasons. Chromotherapy, which is known as color therapy, is integrated into all our far infrared sauna session to help balance the body’s energy wherever it is lacking. Chromotherapy sauna benefits include physical, emotional, mental and spiritual healing.

Chromotherapy is the science of using colors to adjust body vibrations to frequencies that result in health and harmony. Each color possesses frequencies of a specific vibration, and each vibration is related to different physical symptoms.

Our bodies need the sun’s light to live. And that light can actually be broken down into a seven color spectrum. An imbalance of any of those colors can manifest itself in physical and mental symptoms. Color therapy works on various energy points to help balance your body via the full spectrum of visible light, each color addressing a distinct need.

Color and light have been utilized by healers for thousands of years. Color therapy possibly has roots in Indian medicine (Ayurveda), ancient Egyptian culture and traditional Chinese healing.

Alternative medicine practitioners who use chromotherapy often relate the seven colors of the color spectrum to specific body areas.*

sourced from

A Brief Overview of Colors used in Chromotherapy



  • Red is believed to increase the pulse, raise blood pressure and increase the rate of breathing. Red would be applied to support circulatory and nervous functions.

Strong Pink

  • Strong pink acts as a cleanser, strengthening veins and arteries.


  • Pink activates and eliminates impurities in the blood stream.


  • Orange is a mixture of red and yellow. Activates and eliminates localized fat. Assists with asthma and bronchitis

Strong Yellow

  • Strong yellow strengthens the body and activates internal tissues.


  • Yellow, the brightest color used in chromotherapy, has been used to purify the skin, help with indigestion, strengthen the nervous system, treat glandular diseases, hepatitis and lymphatic disorders and assist metabolism.


  • Green, a color associated with harmony, provides a neutral, positive calming effect.

Strong Green

  • Strong green provides anti-infectious, anti-septic and regenerative stimulation.

Strong Blue

  • Strong blue lubricates joints, helps address stress, nervous tension and infections.


  • Blue promotes relaxation and calm. Blue exhibits tranquilizing qualities often used to relieve headaches and migraines, colds, stress, nervous tension, rheumatism, stomach pains, muscle cramps and liver disorders. Blue is thought to have a positive effect on all kinds of pain.


  • Indigo is used to address conditions involving the eyes, ears and nose. It has a calming, sedative effect.


  • Violet is used to calm the nervous system, soothe organs and relax muscles. Violet has meditative qualities and is often used to treat conditions of the lymphatic system and spleen, as well as urinary disorders and psychosis.

All wooden Sunlighten saunas have a chromotherapy lighting option available. This add-on is unlike any other on the market, offering sauna benefits unique to other forms of color therapy. Instead of single color lights, Sunlighten’s package includes 16 colors, four color-changing modes, and four brightness/intensity settings. The lights are soft and gentle and can be controlled by remote. Very affordable, chromotherapy lighting is one of our most popular infrared sauna options.

Color therapy has been practiced throughout the world for centuries, and remains one of the most popular Complementary and Alternative Medicine (CAM) therapies available.**

*What is Color Therapy?, Insight Journal, October 16th, 2006

**A Critical Analysis of Chromotherapy and its Scientific Evolution, Samina T. Yousuf Azeemi and S. Mohsin Raza, Evid Based Complement Alternative Med. 2005 December; 2(4): 481-488.

Refining Self Care

katie strakosch

 I hope this finds you well flowing through November.
It's hard to believe we are approaching the middle of the month already!
I just returned back to NJ this week after leading another women's retreat in Italy.
It was a beautiful time of year to be over there.
We were tucked away in a quaint village in the mountains immersed in the fall season.
Leaves were radiating their beautiful colors, fireplaces were ablaze with warmth and the crisp air helped flush the lungs.

That was the big 'aha!' takeaway of the week for so many of the women on the retreat.
They said 'YES' to taking the time for self-care,
hit the pause on 'doing' and eased into 'being', 
took a deep look at their lives.. 
and gently began to cultivate awareness of what was flowing and what felt stagnant.

Yes, it is a true blessing to be able to travel on a retreat and have the opportunity to explore life from this perspective.
BUT, it is not the only way to gain this insight.

Clarity comes when we have the courage to recognize that we are all worthy of taking time for self-care, to give ourselves permission to take a pulse-check on our lives,
and then take action steps leaning in or pulling back when needed.

As we approach the yin months of winter, I invite you to take time to assess your own investment of self-care.

How do you practice it? 
How often?
Do you give so much away that you feel so depleted and can't give yourself anything?
Do you carry guilt or find excuses as to why you can't take time for yourself?

By no means am I asking you these questions to cause judgement, but simply to become a witness and cultivate awareness on a deeper level in your life.

Nature heals, it re-calibrates our systems. When we watch and listen to the seasons, we can find a deep sense of nourishment for ourselves.

This holiday season, we are shifting gears with our awareness around committing to self care.

Morning Rituals

katie strakosch

Did you know that how you spend the first ten minutes of the day sets the tone for the rest of the day?

Do you tend to wake up and immediately look at your phone? I was guilty of this habit for a long time!

Then I decided to get a good ol' alarm clock and moved my phone out of my bedroom. This is helpful to avoid excess EMF exposure and also less tempting to browse and overstimulate the brain during rest hours. 

The morning moments are so sacred as our bodies ease into their wake state. It's easy to rush into the day and step into 'GO' mode. I invite you to use this autumn season with darker mornings to slow down and nourish your body on all levels (even if it's just for a few delicious moments). 

I've put together a few of my favorite and simplest ways to flow into the day and  energize the body. 

What are your daily morning rituals?


Travel Essentials

katie strakosch


Italia bound today!

I'm off to facilitate an amazing group of women gathering together for my wellness retreat in Abruzzo!

We will be spending the week awakening our senses, rejuvenating our bodies and spirits, releasing the old and creating a bigger vision for ourselves to step into. All of this will be done along the the Adriatic Sea tucked away in a little Italian village, where we will eat, stretch, laugh, celebrate and connect.

Traveling is exhilarating and exciting. It's an opportunity to explore new cultures, new food, new ways of life and get out of the comfort zone... While embarking on new terrain, it's important to protect and support the body with some good loving nourishment!

I want to share a few of my essential travel tools that are packed for my journey to Italy. These tools are geared to keep my immune system strong, digestive tract happy, energized and grounded.

Wellness Formula

This combo is a blend of herbs, antioxidants, and vitamins to keep the immune system strong. I pop a few of these on the plane to boost my body before I travel.

Natural Calm

This magnesium powder supports regularity, a restful night sleep and soothes tired muscles from flying and long hours of wandering and exploring.

Over the Moon Essential Oil by Well Scent

This proprietary blend of rose, geranium and lotus blossom oils are geared towards loving the endocrine system and hormonal balance. This oil works to support the body on all levels and is my favorite to integrate into our yoga classes and manifestation workshop on the retreat!


These pearls of help promote a healthy gut environment, which supports and protects the immune system. Probiotics can keep the digestive system healthy, happy and regular.

Maca Powder

I mix this superfood into my morning caffe. This adaptogen gives my body a boost of energy, stamina and boosts the immune system.

 Flax and Chia Powder  

These small but mighty powerhouse seeds are loaded with essential fatty acids and fiber. I love this combo in the morning to stabilize blood sugar and support digestive health. 

Daily Immune Boost by Herb Pharm

This blend of Echinacea, Astragalus, Reishi mushroom, Schisandra berry and Prickly Ash bark adds a layer of immune protection to the body and adrenal booster. 

Blue Green Algae

My new obsession for cellular energy!! I brought this with me to Bali in April and it helped my body with that 24-hour flight! Blue green algae is loaded with antioxidants, essential fatty acids, B-vitamins and chlorophyll. I love mixing this into a glass of water and feeling so deeply nourished!

Cheers to exploring new lands and a healthy body while doing so!

Women's Wellness Retreats in Abruzzo, Italy

katie strakosch

In just a few short weeks, we  will embark on our next voyage back to the romantic and majestic land of Abruzzo, Italy.  

I feel so blessed to travel back to Abruzzo, Italy both in July and October of this year. 

These retreats are truly dedicated to awakening the senses, expanding the vision on what we want to experience in life while creating space to breathe, reflect, release and welcome in the new, and of course eat delicious food, drink homemade wine and embrace the local Italian lifestyle. 

This is the third year of facilitating retreats here and the fourth time visiting the Abruzzo Region.

My women's wellness retreats encompass adventure, self-care, movement, cooking classes, excursions and time devoted to reflection and manifestation.

If you are are a woman craving a week to refresh, renew and connect with inspiring women from across the globe, I invite you to come along!

The itinerary crafts together excursions to awaken your senses throughout the Abruzzo Region to explore the local culture along with plenty of time to recharge your mind and body.

The wellness week includes:

  • Cooking classes to explore Old World Abruzzo cuisine 
  • Island hop through the Adriatic Sea (Summer Retreat)
  • Thermal Spa Day (Autumn Retreat)
  • Enjoy lunch on a trabocco (a traditional fishing pier) and window shop in Vasto, a beautiful coastal town
  • Visit the bell foundry where the bells for the Vatican are made
  • Sample cheeses in a family owned cheese factory
  • Stretch your body in daily yoga classes (designed for every level of yoga experience, and completely optional)
  • Explore self-care rituals to integrate back home in daily life
  • Sunbathe under the sun and Moon bathe under the Italian moon 
  • Optional additional night in Rome for a dinner near the Spanish Steps once the group returns from the Abruzzo adventure

It's amazing when women say yes to life!

Celebrating the Summer Solstice

Vanessa Siravo

Summer Solstice is the midpoint of the year; a time that we acknowledge and celebrate the longest hours of daylight in the northern hemisphere and the longest hours of darkness in the southern hemisphere. This is a symbolic time of contrast between the light and dark, the ebb and flow and everything in between.

The Solstice is celebrated globally in many different ways including:

  • Solstice Fires in Tyrol, Austria. This is an Alpine tradition where mountain fires were ignited to worship the earth. This tradition dates back to medieval times.
  • Solstice Salutations in Times Square. This is a day-long devotion to yoga practice which is open to every level.
  • Mount Olympus Trek in Greece.  According to some versions of the Greek Calendar, the Summer Solstice marks the first day of the year. To date, thousands of locals trek up Mount Olympus. This has been  a 2500 year old tradition.
  • Stonehenge, England.  On the dawn of the Solstice, the sun rises directly above the Heel Stone of Stonehenge. Nearly 40,000 spectators gather to dance, drum and celebrate this day.

The Summer Solstice is a powerful time for reflection and vision setting. We are all familiar with the end of year reflection and new year resolutions/soulutions.

What about creating a midyear practice as well? So much living, lessons and blessings transpire over the course of six months…

What was happening in your life during January?

What has presented itself to you since then?

What has seen its time and fallen away?

It’s not always pleasant and it’s not always pretty to reflect. Beauty, I can promise you it is powerful and empowering. Reflection creates a sense of illuminated resilience that can transform into powerful creation.

After you spend some reflecting on the previous six months, now it’s time to begin calling forth a clearer vision for your second half of the year.

What do you want to invite into your life before the end of the year?

How do you want to feel at the end of the year?

What is your spirit calling to bring to life?

Now, close your eyes and take a deep breathe in and exhale. Feel it, see it, embrace it. Trust in the timing and trust in your worth of receiving all that you need and deserve.

I want to share some tools to enhance your Summer Solstice experience:

  • Sip a cup of chamomile tea. Chamomile soothes the spirit and invites prosperity and love into your realm.
  • Place an orange or tangerine outside to soak up the sun’s energy during the day, then enjoy eating it during your ritual
  • Buy yourself a bouquet of yellow or orange flowers to connect with your solar plexus ‘center of empowerment’
  • Immerse yourself in water.  Soak, swim, float.
  • Ignite your inner fire. Light a candle and gaze at the flame. Infuse the flame with your intentions.

Cheers to celebrating and honoring all of who you are!

Summer Glow: A Woman’s Personal Care Guide to Inner and Outer Radiance

Vanessa Siravo

Summer is finally upon us! I was beginning to think that I was living back in Seattle with all the rain we’ve experienced here in NJ!

While we are ready to shed layers of clothing to soak up the long-awaited vitamin D, I wanted to share a few of my favorite personal care products with you. These products support whole body health both internally and externally.

Cheers to a summer filled with vitality!

V-Magic: The perfect antidote to long days spent wearing bathing suits.


This an all-natural vulva and intimate skin cream that soothes, protects and calms. This nourishing cream provides immediate relief for dryness, redness, itching, burning and general discomfort. Vaginal tissue is vulnerable to temperature change and dampness. This is a proprietary blend of antimicrobial and antibacterial ingredients that can counter the irritated tissues.

This is an everyday cream that can be used both day and night.

Good Clean Love Balance: pH balanced personal wash

Vaginal pH is prone to disruption with the warm temperature and swimsuit fabrics.  The soothing botanical ingredients of aloe, Oregon grape root, goldenseal, lavender and calendula  help to restore vaginal flora and soothe irritated tissue. This is wash is 100% vegan, petroleum-free and paraben-free.

ISUN Antioxidant Sun Butter

A soothing, moisturizing aromatic mix of organic and natural seed butters that protects against harmful UV rays. This butter is rich in antioxidants such as buriti fruit oil from the Amazon rain forest.

I love this sun protection as it is so nourishing and has an incredibly delicious aroma!

Adaptogenic 7 Mushrooms & Cacao Powder

Tis the season for loving up those adrenals (as they should be loved up every season)!

The adrenals help to maintain stable energy along with healthy cortisol levels and hormone levels in the body. But they are compromised due to high stress, lack of sufficient sleep, exposure to environmental toxins, poor mineral/vitamin intake and lack of movement.

Anima Mundi Herbals Adaptogenic Powder supports healing, rejuvenating and revitalizing the body on a cellular level. The cacao adds a boost of magnesium to the body which supports the nervous system and reproductive health.

This tasty superfoods powder can be mixed into tea, coffee or a smoothie.

Anima Mundi Herbals Euphoria Elixir

An elixir known to awaken loving awareness within the body. 

The summer is a lush season known for celebrating the divine feminine and creative energy. It’s the season for reaping the efforts and intentions cultivated over the first part of the year.

This exilir is rich in antioxidants and vitamin C, and promotes nourishment to the reproductive organs and enhanced blood flow throughout the body.

Farmhouse Culture Gut Shots


Gut health = overall health. A happy belly supports immune function, stable moods, overall mental health, hormone balance, ability to eliminate toxins as well as supports skin health.

Gut Shots are a simple blend of fermented cabbage, caraway seeds and sea salt. This tasty drink can support keeping the bloat at bay.

The Lymphatic System

Vanessa Siravo

What is it? Why is it important to health? What are ways to promote healthy lymph flow?

The lymphatic system is the silent transport vehicle that facilitates waste removal at a cellular level, moving it from the tissues to the blood, where it can be filtered by the liver and kidneys. The waste that is carried through the body consists of proteins, plasma, cell waste, debris, airborne pollutants, environmental toxins, and bi-products of bodily processes. 

The lymphatic system is a system that is made up of lymph nodes and lymph vessels. It incorporates the spleen, thymus and adenoids as well as the circulatory and urinary systems. The lymphatic system also plays a role in bringing nutrients and oxygen to cells.

Lymph is a clear-to-white fluid made of white blood cells, especially lymphocytes which are the cells that attack bacteria in the blood and fluid from the intestines, which contains proteins and fats.

There are between 600-700 lymph nodes in the body that filter lymph before it returns to the circulatory system. When bacteria or other foreign invaders are recognized in the lymph fluid, the lymph nodes make more infection fighting white blood cells, which can cause swelling. The swollen nodes can often be detected in the neck, underarms and groin.

Lymph only flows in one direction-upwards towards the neck. It flows into the venous blood system through the subclavian veins which are located on either side of the neck near the collarbone.

If our lymph is not flowing through the body as it should, the immune system and ultimately the whole body suffers.

Signs of Stagnant Lymph:

  • Chronic fatigue
  • Brain fog
  • Swelling in lymph nodes (like throat, armpits or groin)
  • Muscle aches and pains
  • Joint pains
  • Excess weight and cellulite
  • low immunity
  • Headaches
  • Frequent infections or viruses
  • Fibromyalgia symptoms
  • Arthritis
  • Skin conditions
  • Cold hands and feet
  • Digestive disorders
  • Sinus congestion

What causes stagnant lymph?

Stress, Stress, Stress. Stress has been identified as the cause of about 80% of all disease. The chemistry of stress is degenerative and lymph congesting as cited by Dr. John Douillard.

Chronic digestive imbalances like constipation and diarrhea due to irritated intestinal villi are classic causes of lymph congestion. As the majority of the lymph in the body surrounds the gut (Gut Associated Lymphatic Tissues GALT), the quality of the villi is critical for proper lymph flow, detoxification, assimilation and immunity.

Iodine deficiency is also a common cause of lymphatic congestion. Iodine protects us from a toxic environment and supports the lymph at the cellular level.

Why do we want to support proper lymph drainage?

  • To move fluid out of the tissues into lymph nodes where bacteria, viruses and other microorganisms are destroyed
  • To reduce swelling and pain in the body
  • To stimulate immune system
  • To increase circulation of white blood cells
  • To support healthy circulation and skin tone

Ways to Encourage Healthy Lymph Flow

Breathe. Deep breathing in and out of the nose. Do this as much as possible!

Hydrate. Drink plenty of purified or filtered water throughout the day.
The lymphatic system depends on a constant supply of fluid. 

Add a sprinkle of Himalayan salt or fresh squeeze lemon juice to your water to support kidney health.

Move & Groove. When your muscles move, they massage the lymphatic system and promote the flow of fluid through your lymph vessels. Regular exercise like running, walking, yoga, and strength training keep the lymph juices flowing.

Jump! Jumping on a rebounder stimulates internal organs, supports intestinal health and assist in flushing toxins out of the body. It can also help support heart health, reduce body fat, firm legs, thighs, and abdomen; and strengthens muscles throughout the body.


Sweat. Sit in an infra-red sauna or steam room to raise the body temperature to release excess fluids and toxins. This will also support the healing of tissue repair.


Massage. Manual lymphatic massage stimulates the lymph nodes and helps promote fluid movement in lymph vessels. It can also relieve sinus pressure, and reduce fluid retention in the face

Dry Skin Brushing. Use a dry body brush every day to increase circulation and boost a sluggish lymph system. Spend 3-5 minutes of brushing before you jump in the shower in the morning. Start at with your arms and legs and use long strokes to move the brush towards your heart.

Herbs including (but not limited to):

  • Red Clover: which is one of the best blood purifiers, aides in detoxification and reduces inflammation in: the body. 
  • Calendula: can improve lymph congestion and swelling
  • Cleavers: supports the flow of lymph, bringing white blood cells to the areas where they are most needed.
  • Echinicea: can be used as an anti-inflammatory and has powerful immune-enhancing effects
  • Licorice Root: supports in filtering debris from the lymphatic system and reduce swelling of lymph nodes
  • Red Root: supports the spleen in filtering impurities from the blood, and helps move nutrients from the digestive system to the liver for breakdown before entering the bloodstream. 

The Art of Yoni Steaming

Vanessa Siravo


You may have come across the lingo through Gwyneth Paltrow or Tia and Tamera’s blogs…forget about the Hollywood buzz.

The art of vaginal steaming dates back thousands of years through indigenous African, Mayan, Native American, Caribbean, and Asian cultures. It is mentioned in early chronicles of Spanish friars.

A yoni steam is a warm steam bath for the vagina. It combines a customized blend of herbs and warm steam generated from a pot beneath a seat. It is a powerful and grounding experience that can be a vehicle in healing on all of these levels.

Yoni translates to ‘sacred seat' all-encompassing of the reproductive system: physically, emotionally and spiritually. 

Why would I do such a thing?

A yoni steam is a gentle way to bring warm steam and heat to the pelvis and to the womb, increasing circulation and energy flow. The moist heat opens up the pores of the tissues and the herbal infusion offers the medicinal benefits of the plants.

The vaginal tissue is one of the most porous and absorbent of the entire female body. As a result, the steam is supportive for women’s reproductive, urinary and digestive health.

The customized blend of herbs is crafted together based on a client’s intake of her health concerns, symptoms and focus points.

A yoni steam is a very gentle process that does not involve any sort of high-pressure application of hot water or steam. The steam does not enter through the vagina itself, but rather the porous exterior tissues.

Aside from the physical benefits, the yoni steam can offer healing on the emotional and mental levels.


What to look for when seeking out a yoni steam session?

Since the yoni is the seat of a woman’s soul, this should be regarded in sacred  and respectful approach it is important to work with a trained womb professional.

Seek treatment from a practitioner who has undergone a certification to understand the physical, emotional, mental and energetic components of a woman’s body ESPECIALLY HER WOMB!  This practitioner should have an womb certification and a background in herbal medicine.

I am proud to share that my education encompasses herbal science, nutrition and I have completed  both a certified womb training and continued education in this work.

How long do I steam for?

The herbal infusion is placed into a pot beneath a yoni seat. During the session, a woman will sit comfortable on the seat. She is dressed comfortably and wrapped in a blanket to keep the body temperature warm. The steam session will last anywhere from 20-45 minutes. This time is devoted to breathing, meditating, reading, journaling and connecting to one’s self.

What are the benefits that can be gained from a yoni steam?

  • Steams can support reducing the pain, bloating and body fatigue that is associated with menstruation.
  • Support reducing the stagnant blood flow that appears as brown or purple in the beginning or end of menstrual flow
  • Can support toning and healing the vaginal tissues after birth
  • Can enhance and increase fertility
  • Can reduce the symptoms of menopause including vaginal dryness and discomfort
  • Support natural detoxification processes in the body
  • Can offer anti-microbial properties to the body
  • Can support releasing stored emotions and trauma in the sacral chakra
  • Invites a new connection with the female body and recognizing the sacred place of creativity and flow

Benefits vary from woman to woman.  

What are contraindications of doing a steam?

  • Pregnancy
  • IUD present
  • Active Herpes outbreak
  • Severe Infection

Who can benefit?

Any woman from the onset on menses beyond wise woman years, outside of contraindications listed above.

What type of herbs are used? All the herbs used are food-grade, certified organic herbs.

**Disclaimer: The practice of yoni steaming is a sacred wellness practice that is offered with the intention for each woman to devote to divine self-care. This service is not intended to diagnose, treat, cure or prevent any disease. Those seeking treatment for a specific disease should consult a qualified integrated physician, preferably a holistic physician, prior to participating in the service.**

What clients are saying:

Our wombs hold much wisdom & house our emotions, innocence, intuition & intelligence. Most of us have never been taught how to care for ourselves never mind our womb. In an age where more & more women take a pill to cease menstruation, Kate is on a mission to re-connect the feminine with her radiance once again. I recommend her services to women of all race, gender & age.
I recently had a Womb Wellness session with Kate and felt compelled to share my personal experience in the hopes that more women will utilize Kate’s offerings & empower themselves to let go & surrender to their beauty, grace & inner wisdom.
Kate is one of the most supportive, compassionate & intelligent women I have come to know, appreciate & respect. She soothingly guides you through a meditation as you receive the warmth & comfort of the steaming herbs, inviting you to dive deeper into yourself & gently unearth the shadows shading your light. Upon Kate’s exit, I was able to sip soothing raspberry tea & journal as my experience began to unfold.
Over the course of 48 hours post session with Kate, I continued to experience a powerful release of emotions & felt more comfortable surrendering to my own vulnerability which is often a challenge for me.
Thank you Kate for your light a beautiful experience!
— KH

Farmer’s Market Vitality Salad

Vanessa Siravo


This fresh and vibrant salad sourced with mainly local ingredients is packed with color, nourishment and flavor. The greens offer a load of nutrients to add a glow to the skin and cleanse the blood. The carrots provide antioxidants to the body. Beets support natural detoxification through the liver. Avocado provide internal hydration for the skin and naturally lowers cholesterol levels in the body. Pumpkin seeds are a source of essential fatty acids and provide zinc to the body, which boosts immune function and help reduce stress levels in the body. Raw sauerkraut improves digestive health, protects heart health and helps eliminate inflammation in the body. 


  • 4 cups greens of choice such as arugula, kale, watercress
  • 1 cup carrots, peeled and cut into matchsticks
  • 2 beets, peeled and cut into half-moon slivers
  • 1 avocado, peeled and cut into slices
  • ½ cup raw pumpkin seeds
  • ½ cup raw sauerkraut


  • 2 tablespoons apple cider vinegar
  • 1 tablespoon fresh herbs, chopped (rosemary, sage, thyme)
  • Himalayan salt 
  • Fresh ground pepper


Rinse greens and drain. Place greens in individual bowls. Add carrots and beets. Mix in avocado. Scatter pumpkin seeds over greens. Add sauerkraut. Drizzle dressing over salad just before serving. Enjoy!

A Day in the Life on our Italian Summer Retreat

katie strakosch

Imagine yourself waking up in an 18th century restored palazzo that sits on top of a quaint village tucked away in the lush region of Abruzzo.

The village is quiet and serene, and the only sound you hear in the morning is the bell tower chiming her morning songs.

After waking, stroll outside to stretch and move your body overlooking the rolling green hills in our daily yoga classes. The classes are open to any level of yoga experience and are crafted around creating awareness and spaciousness in the body and mind.

Après yoga, awaken your taste buds with a traditional Italian breakfast spread complete with an array of cheese, meats, local fruits and plenty of café.

Then it’s time to hit the road for the first excursion in the Abruzzo Region to a family-owned olive grove. We will spend a leisurely time here wandering the property, tasting an array of olive oils, tapenades, olives, touring the production of olive oils and lounging over a delicious lunch complete with biscotti and homemade vino.

Later in the afternoon, we will head back to the Palazzo for a siesta and prepare for one of our cooking classes.

The class is led by a local chef who will serenade you with laughter and singing, which infuses the food with love and dolce vita style. We will dine on our creation al fresco as we watch the sunset from the patio.

Let your belly digest and your mind process the beauty of the day. Spend the evening hours relaxing and lounging under the Italian sky. Don’t be surprised if you see shooting stars dance through the sky.

Finally, it’s time to drift off to sleep and dream sweet dreams. Rest and rejuvenate before the next excursions including a visit to the bell foundry that makes the bells for the Vatican.

A day spent visiting islands tucked away on the Adriatic Sea. Float in the sea, sunbathe and soak in the Italian sun.

A day spent visiting islands tucked away on the Adriatic Sea. Float in the sea, sunbathe and soak in the Italian sun.

An afternoon dedicated to a rare dining experience on a traditional trabacco.

After more cooking classes and plenty of time to restore your body and mind, it will be time to return back to Rome. Perhaps you would like to explore the city while you are here?

We will meet for dinner that eve and relish in the sweetness of the week.