Phoenix Transform by Emily Cowen

01/16/2026

New Year/January Reminders: I’m all for symbolic markings and passing of time; the magic and excitement that comes along with new beginnings. I’m all for tapping into and finding the motivation, drive, agency, courage, and embodiment to transform your life in real ways that are necessary or that contribute to living a life worth living; doing so by design and not by default. Even in more “normal times” that don’t feel as chaotic as our modern world feels this month, January often also carries a natural heaviness with it, often made worse for some by the constant messaging and pressure of a “New Year, New Me.” When we look at living in more natural rhythms, the dead of Winter isn’t always a time of triumphant newness. Winter feels dark for a reason. It is a season of STAGNATION, BUT also a season of rest, incubation, dreaming, and rejuvenation. Where in your life are you being asked to slow down right now?

“Winter is the time to reflect upon what has happened and what’s to come. The understanding that silence possesses a kind of wisdom. The bridge between, letting go, and embracing growth. The knowledge that slowing down is necessary. The belief, that even the darkest of times will pass. The season of rest, of making room for what will come…”.

With that said, most people, especially women and mothers, tend to push through the holiday season and the end of the year. Your body always pays the bill later, and many find themselves crashed out in January. There’s nothing wrong with a little recalibration before Spring arrives; because you DO deserve to start feeling better now, but without all the pressure. Perhaps sit with and check yourself on your need to produce huge gusto and bravado shifts this time of year. First this, then that. You don’t have to revamp everything (or anything) just because it’s January/2026.

Perfect is the enemy of good enough right now. Pick ONE thing that stands out that you would like to focus on/prioritize more. All in due time. Focusing on a meaningful small puzzle piece this month instead of pressuring yourself to study, perfect, and finish the whole puzzle is more than okay.

01/16/2026

Last day to register for this month’s Nervous System Hygiene Breathwork classes is Saturday!

01/16/2026

OLIVE you, Picadillo! 🙌 Here’s your yearly reminder to make this Cuban/Latin dish. One of my go to’s in the colder months, but it’s good any time of year. It’s warming and satisfying while also being easy, healthy, and real food that feels good in your body!

Ingredients:
-2 tbsp olive oil
-1/2 large yellow onion, diced (I used red, it’s what I had)
-1 red pepper, diced (mine was small so I added a yellow pepper too)
-4 cloves garlic, minced
-2 lbs ground meat of choice
-2 tsp smoked paprika
-2 tsp chili powder
-1 tsp cumin
-1 tsp salt
-1 tsp pepper
-1 cup diced green olives (or serve on the side to top the bowl with if you have olive haters like I do)
-1/2 cup raisins
-1 can diced tomatoes
-1/2 15oz can tomato sauce (I threw in the whole can 🤷🏻‍♀️)
-1 cup chicken bone broth

-(I know it’s totally botching the recipe and pine nuts aren’t Cuban, but I like to add 1/2 cup pine nuts to this too. It gives it a little crunch texture in there and more healthy protein/fat among other nutrients like vitamin e, magnesium, antioxidants etc.)

Instructions:
-In a large pot, heat olive oil. Add onions and peppers and cook for 4-5 minutes.
-Add in minced garlic and ground meat and cook until no longer pink.
-Add in all spices, olives, raisins, diced tomatoes, tomato sauce, and broth. Stir until well combined. Let simmer over medium heat for 50 minutes, stirring occasionally throughout.
-Serve over cauliflower rice, rice, quinoa, or another favorite whole grain.

(Recipe inspo: Erin Lives Whole. But there are tons of Picadillo Recipes out there you can follow too. I always add more spice according to taste if needed too.)

01/16/2026

01/15/2026

01/11/2026

Self Care Sunday 🙏
What do you need?

01/09/2026

People, how do you like to cook your fish?! 🤔 This Chilean Sea Bass was one of the best tasting fishes I have had and all I did was pan sear it at home in some Grassfed Butter, Lemon Juice, Salt, and Pepper. 🤤🙌

01/09/2026

I think many relationship issues and stress, no matter the type of relationship, often boil down to issues surrounding “validation.”

Your adult child is telling you things about their childhood or your parenting that don’t match your memory. At all. Perhaps they’re describing hurt, loneliness, or fear from moments you barely remember—or remember completely differently. Every instinct screams at you to correct them, to defen...

01/08/2026

I think 2025 sat many in front of a lesson: It’s not about waiting for chaos to end. It’s about how to feel “okay” even when chaos is there. Even in hard dark chapters, we must and can still find moments to give to ourselves that feel light.✨

We are 10 days away from my February Sun & Moon Series offerings of Small Group Breathwork Classes! There’s still a couple spots left for the Sunday, February 18th offerings if you wish to sign up, reach out! Registration is open until filled or through the 17th. 🤗

Breathwork guides us to listen in ways that connect. To the eternal moment, to flow, to navigating life. When we release or integrate energy and nourish the nervous system, we consciously connect with who we are, with the real present moment, letting go of illusions, so we can cultivate better building blocks for the reality we wish to create or embody. Healing and vitality often flow and connect with intentional silence and stillness.

01/07/2026

Does a good healthy dip make you wanna do a little dance? Let me HUM US a tune! 😎💃🏻 2026 Reminder to myself and to you! Stop buying store hummus and make your own sometimes! Even if it’s store bought with healthier oil, it’s so easy to make at home and even switch up flavor profiles! Hummus is Yummus!

Spicy Harissa Roasted Red Pepper🫘🌶️

Blend: Chickpeas (Organic BPA Free Can), Fire Roasted Red Pepper (Organic Jar), Tahini Paste, Spicy Harissa Seasoning, Salt, Pepper, Paprika, Lemon Juice, Garlic Cloves, Olive Oil. (Water can be added to make the consistency more smooth if needed)

👉Pro Tips to get more Middle Eastern Restaurant quality and consistency:

-Blend the Chickpeas’ Aquafaba in with the mixture. It contains proteins, starches, and plant solids (as well as trace amounts of B vitamins and minerals) that, when whipped, create foam similar to egg whites, and act as emulsifiers and binders in recipes. This will give it the creamy consistency you find in restaurants.

-Plate with an Olive Oil Drizzle and dash of Paprika.

01/05/2026

Work with me in 2026? 🥰

👉 https://phoenixtransform.com/contact