White Wave Wellness

White Wave Wellness Yoga Alliance Certified RYT500
Offering Private Yoga Sessions & Events, Corporate Yoga, Retreats

One of the best moments of my life! 💛💙Happy Marathon Monday, Boston! Wishing all the runners an amazing day today. Run w...
04/20/2026

One of the best moments of my life! 💛💙

Happy Marathon Monday, Boston! Wishing all the runners an amazing day today. Run with your heart ♥️

I’ll be traveling for a little bit, but before I leave my home base where I spent most of my life in routine, day after ...
04/18/2026

I’ll be traveling for a little bit, but before I leave my home base where I spent most of my life in routine, day after day, what keeps ringing in my mind…and what I’ll take with me~

Do one thing—and do it with your whole heart.

In a world that pulls us in every direction, there’s power in dedication to that “one thing.”In choosing to practice my craft, the movement, the ritual that lights me up… and returning to it again and again fills my heart.

My intention and how I view teaching ~

This is where strength is built.
This is where clarity lives.
This is where I become deeply, unapologetically me.

For me, it’s movement, breath, and mindful connection with others; my students, many who’ve become a part of this “one thing.”

Teaching yoga has become a steady, grounding force that nourishes me from the inside out.
My message to myself is I don’t need to do it all. Just do what I love—well, consistently, and with intention.

Looking forward to taking these thoughts and feelings with me while I travel and find even deeper perspective in the coming days ahead! ✨🤍

📸 sometime in 2022, somewhere beautiful

Ruby Red Grapefruit ~ An underrated citrus, imo 💛Bright, awakening, and intentionally simple.Packed with vitamin C, hydr...
04/17/2026

Ruby Red Grapefruit ~
An underrated citrus, imo 💛

Bright, awakening, and intentionally simple.

Packed with vitamin C, hydration, and powerful antioxidants, it’s a natural support for glowing skin, digestion, and steady energy. A gentle reset for the body, without the extremes.

There’s something ritualistic about it—cutting into it, slowing down, savoring the balance of bitter and sweet. A reminder that nourishment doesn’t have to be complicated to be impactful.

This is the essence of how we move, fuel, and live—clean, vibrant, and aligned.

Nutritional Snapshot (1 medium fruit) 💛
* ~80–100 calories
* High in Vitamin C (immune + skin support)
* Good source of Vitamin A (eye health, cellular repair)
* ~2–3g fiber (gut health + satiety)
* Hydrating (over 85% water)
* Contains antioxidants like lycopene and flavonoids

Key Benefits 💛
Ruby red grapefruit isn’t subtle—it’s vibrant, energizing, and cleansing. It supports:

* Metabolism & fat oxidation (great for fueling movement and recovery)
* Digestive health (thanks to fiber + enzymes)
* Glowing skin (Vitamin C + hydration combo)
* Heart health (antioxidants + potassium)
* Blood sugar balance (low glycemic impact)

Sweet option~
Add honey to the top and toast it!! 🍯

White Wave Wellness in the Workplace 🤍Introducing our 4-part Meditation Package—designed to support your team through ev...
04/13/2026

White Wave Wellness in the Workplace 🤍

Introducing our 4-part Meditation Package—designed to support your team through every season of the year.

Each quarter, we’ll gather (virtually or in person) for a guided experience centered around ~

✨ Manifestation
✨ Mental Health Awareness
✨ Seasonal Change
✨ Gratitude

Whether you’re a small team or a large organization, this offering creates space to reset, refocus, and reconnect—together.

Invest in your people. Elevate your workplace.

DM for more information to bring White Wave Wellness to your team.

Cohasset Road Race Always a challenge but always glad I did it! Running has become more of something I find as a “check ...
04/12/2026

Cohasset Road Race

Always a challenge but always glad I did it!

Running has become more of something I find as a “check in” to see if I can still get out there. It used to be something I used to compete with myself at, run my fastest and compare times with friends and others. Now it’s just awesome to connect with friends and be out there no matter what. I still love to run!! Just for different reasons now and couldn’t be happier 🩷

Join me every Saturday and Sunday. Strength & Balance
04/10/2026

Join me every Saturday and Sunday.
Strength & Balance

I’m often stuck doing fasted movement mid to late morning due to my early morning yoga practices/teaching. By the time I...
04/04/2026

I’m often stuck doing fasted movement mid to late morning due to my early morning yoga practices/teaching. By the time I’m ready to run, go for a walk or hike, I’m drained. My friend turned me on to this quick and easy recipe that checks off all the boxes. I started to play around with lots of variations to this recipe and I made one this morning that hit the spot. Thought I would share 🙌🏻

✨ Goddess Fuel ✨

Your go-to blend for energy, strength, and glow-from-within nourishment 💫

Recipe:

1 banana
1 scoop plant protein powder
Tbsp H**p Hearts
Tbsp Chia Seeds
Tbsp Ground Flax
Tbsp PB or nut butter
Tbsp honey
Tsp cinnamon

Mix all in food processor until smooth. Sprinkle gogi berries on top.

Optional add-ins:
Whey protein instead of Plant based
Greek Yogurt
Collagen (I always add, but ran out)
Almond Milk

Approx Nutrition:
~500–540 calories | 20–25g fat & protein | 12–15g fiber | healthy fats + natural carbs

Why it’s magic:
• 🌱 Plant protein + seeds → supports muscle, metabolism & hormone balance
• 🥄 High fiber → gut health + keeps you full longer
• 🧠 Coffee + cinnamon → focus, steady energy & blood sugar support
• 💛 Healthy fats → brain, skin & long-lasting fuel
• 🍓 Antioxidants → fight inflammation + support aging well

This is more than a meal—it’s fuel for strength, clarity, and longevity. Do not be afraid of the high calorie or fat content! This is a meal and this sustains and satisfies you.

For years and years (and years!) I restricted calories and ate no fat, cut carbs. This is not a way to LIVE. If you’re very active, you need fuel. Otherwise fatigue, low energy and mood swings creep in. On low activity days or rest days, you can always modify this recipe and cut the peanut butter in half or portion control to teaspoons rather than tablespoons!
If having it for dessert, omit the coffee.

• 🍊I added an orange because I love the combination of orange and chocolate together and you get that little boost of vitamin C, hydration, and energy!

Enjoy!😊

Happy April everyone!I spent the month of March taking a lot of time to reassess my diet and how I’ve been fueling. Gear...
04/01/2026

Happy April everyone!

I spent the month of March taking a lot of time to reassess my diet and how I’ve been fueling. Gearing up to be more active in the coming months. 🏃🏼‍♀️🌲 🧘🏼‍♀️ ⛰️ 💪🏻

I’ve been tracking my food simply by writing down what I’m eating. No fancy apps, just recording in a little notebook. I’ve found consistency in certain meals that keep me satisfied.

This is one of them!!

The Sweet Heat Glow & Go Breakfast 🔥✨🥑

Where creamy meets spicy and nourishment meets flavor—this bowl is designed to energize, satisfy, and keep your body thriving.

What you’ll need:
• 3 whole eggs
• ¾ cup plain 2% Greek yogurt
• ½ avocado
• 3 fresh strawberries, sliced
• 1 tbsp honey
• Dash of cinnamon
• Pinch of red pepper flakes

How to make it:
Cook eggs to your liking (soft scrambled or over easy). Add chopped avocado. Sprinkle with red pepper flakes & sea salt. In a bowl, add Greek yogurt and top with strawberries, honey, cinnamon. Serve alongside eggs or layer it all together for that perfect sweet + savory + spicy bite.

Why you’ll love it:
✔️ High protein for strength + satiety
✔️ Healthy fats for hormone support
✔️ Fiber for digestion + balance
✔️ Sweet + heat combo to curb cravings

Perfect for: post-workout recovery, powerful mornings, or when you want to feel both grounded and energized.

Nutritional Info*
Calories: ~530–560 kcal
Protein: ~33–36 g
Carbohydrates: ~34–38 g
• Sugars: ~22–25 g
Fat: ~30–34 g
• Saturated fat: ~7–9 g
Fiber: ~6–8 g

*For a lighter, lower fat and calorie version, you can decrease the portion control. Example: 2 eggs or whites, 1/2c non-fat yogurt, omit honey or fruit…BUT! You won’t get as much protein and overall nutrients as you might need (depending on activity level) and you may not be as satiated throughout the day. I say, go big early so you can keep mindful throughout the day with other meals and snacks.

Fuel your fire. Glow from within! 💕

Exactly 12 years ago today I decided to give up drinking and any substance of any kind. My life has been better, sober. ...
03/27/2026

Exactly 12 years ago today I decided to give up drinking and any substance of any kind. My life has been better, sober. While I’ve had my share of ups and downs, I’ve built a toolbox to help face life on life’s terms.

Thanks to those who have walked before me, and all that I learned and all my years in sobriety. I rely on my faith in God and those who I surround myself with to keep me sober, including myself - because I want this more than anyone, for me.

If you are struggling, there is a better way.



🙏🏻

Visions and Patterns I completed Reiki 2 this past Sunday. It was one of those experiences I’ll cherish and use as a too...
03/18/2026

Visions and Patterns

I completed Reiki 2 this past Sunday. It was one of those experiences I’ll cherish and use as a tool going forward in my daily life. I’m spending the next three weeks very focused on my energy; input and output. And all the other things that “may come up.”

I decided to check in on my goals for 2026 this morning over a cup of coffee. Over a month and a half ago I created a vision board during a workshop & I hosted ~ again another meaningful and tactile experience.

My visions are quite clear. There’s a pattern of mindfulness, movement and overall health. Not complicated, but takes work. Intertwining that with all the things that I currently have and want more of ~ travel, fun, deeper relationships and connection with those whom I care about, including myself.

Living in the day but always looking ahead. Not for more, but for better.

How do I keep on track?

• Write things down. Journaling, making lists, post it’s.

• Move. I try to move twice a day, every day. Cardio, lift, stretching and mobility. Yoga. Any movement outside in nature is a bonus.

• Meditate. Quiet peaceful moments, anytime, anywhere to connect to breath and find grounding.

• Nourish. Eat real food. Don’t restrict. Fuel for above mentioned. Consume for physical and mental well-being. Take proper vitamins and limit supplements and medications. Drink water.

• Sleep. Find the right pillow. Get at least 6 hours a night. Nap!! Early mornings call for the occasional power nap in the afternoon.

• Connection. In a pretty important “era” raising teens and finding time and energy for my marriage. Friends! I keep my circle small and love my friends deeply. And my community, my job gives me an opportunity to be with lots of different people everyday. That’s a blessing. In person, social interaction contributes greatly to well-being.

• Read. Constantly learning. Continuing to be curious.

I would love to hear how you keep on track, how you are visualizing life these days. What patterns you see day by day? It doesn’t have to be a comment below. DM, seeing me at the studio and maybe hitting me up for a walk soon. Let’s connect.

🙌🏻🤍

03/14/2026

Marshfield St.Paddy’s 5k 🍀
Always the most fun!

🇮🇪 🏃🏼‍♀️☀️🍀☺️

I teach early morning yoga. Rise and shine w/ me ☀️ Vinyasa Tuesday 5:30amSculpt Wednesday 5:30amVinyasa Friday 5:30amC...
03/09/2026

I teach early morning yoga. Rise and shine w/ me ☀️

Vinyasa Tuesday 5:30am
Sculpt Wednesday 5:30am
Vinyasa Friday 5:30am

Classes are taught for all levels but can be challenging for the beginner at times.

📸 Carole (one of my 530am students)

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Marshfield, MA
02050

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