This year was full of new beginnings and possibilities!  I started off with taking the FXP Fitness Hula Hoop Level 1 Certification at the beginning of the year with some amazing friends in Maine.  Being a personal trainer and fitness instructor, I do love the physical side of movement.  FXP certification meshed really well with my passion for kicking people’s butts with a smile.  I now have become their Master Trainer and had the opportunity to spread the hoop love at ECA in NYC.  More pictures to come soon!

Hoops for all!


One of the biggest reason why people come to me is for weight loss. My first piece advice is: DRINK WATER. Why? Isn’t about you food you might ask? Well, yes, it is but just a blanket statement of ‘eat clean non processed foods and portion control’ isn’t going to cut it for the majority of people. I like to establish small, palatable goals first of which is drink at least 64 oz of water THROUGHOUT the day. What are the benefits? Weight loss because many times when you think you are hungry, you are really thirsty. It also works as an appetite suppressant. BAM. End of story? Absolutely not. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well. It also, helps to reduce joint pain by keeping the cartilage soft, prevents headaches (!), hydrates your skin from the inside out, circulates nutrients, flushes out waste and bacteria and helps mental clarity. Focus on this one small task which has amazing benefits for overall health.

Please join Kat March 16th from 6-7:15pm for a free community class, Stretch and Flow: Vinyasa Flow Yoga, at Roots and Wings.   If you’re looking to increase strength and flexibility, manage stress or just find out what the buzz is about, you’ll see why so many people are hooked on this extraordinary practice.  The postures of the class link together to create a continuous “flow” of movement. Each flow will be infused with dynamic and longer holds to explore alignment, clarity and self expression.   Please sign up below:

Roots and Wings Healing Arts

317 N. Main St

Natick, MA 01760

There is still time to sign up for the classes at Wellesley Rec Department.  Click HERE for the brochure, register online  Classes are Mondays 10-11 am.

Classes at Roots and Wings have changed times!  They will be now be at 12:30 pm on Mondays.  Email me to have a Monday lunchtime HOOPFEST at!

This makes Mondays a great start to your week!

Everyday we are forced to be prim and proper.  As we grow into adulthood we forget that play is needed for a healthy mind and body.  We lose site of letting go to the confinements of the traditional society.  We have social obligation to let our unique and genuine dance flow and to be at peace with how amazing we truly are.  I never want to forget that life is a journey, let our energy mingle and lead an inspired life. Every day, every moment, every breath.

One thing I have noticed recently is that flow artists sometimes forget a major aspect of body health: stretching!  We should WANT to stretch to increase blood circulation and keep our bodies limber for achieving certain moves.  Now stretching might seem pretty straight forward but here is some advice for achieving the most out of your stretches.  I personally LOVE integrating my hoop with the stretches because it makes me feel really wonderful to connect with it but it also has an organic, unique look to it that is really beautiful and spiritual!

Forthcoming are six important things to consider when trying to get the most out of stretching.  Follow HERE for a walk through with basic stretches for the whole body.

Difficulty: Average
Time Required: Four to six sessions per week

Here’s How:

  1. Warm Up FirstMost people believe that the best time to stretch is right before your workout. After all, that’s how they did it at football practice! Here’s the reality, though: the best time to stretch is after a light warm up. When the muscles are cold, injuries can occur. Besides, after a light warm up or workout—think jumping jacks here— the stretch you’ll be able to accomplish will be far better than when the blood hasn’t really started flowing.
  2. Breathe ProperlyProper breathing is important in any physical activity, and flexibility training is no different. While stretching it’s important to breathe slowly in through the nose, hold it for a moment, and then exhale (usually through the mouth) in order to get the most out of stretching. Proper breathing helps to relax the body, increase blood flow, and even serves to remove some lactic acid build up after workouts.

    During most forms of stretching, practitioners should hold the stretch until they exhale, at which point they may increase or make the stretch more strenuous, if appropriate.

  3. Stretch Consistently and RegularlyAs with anything else in this world, in order to see improvements you need to be consistent. Stretching is something that you should do four to six days per week. That said, each day shouldn’t encompass a rigorous flexibility routine: doing so could cause injury. Still, make sure that your rigorous flexibility routines fall on the same day(s) every week.

    Also make sure that you’re pretty consistent with the stretches you engage in. Generally, each stretch should last at least 20 seconds in duration.

  4. Increase Strength and Flexibility TogetherWhen increasing flexibility it’s always a good idea to increase strength in the area being discussed. For example, if you’re attempting to increase the flexibility of your legs, make sure that you’re also doing something to increase strength there.


  5. Consider Mixing Stretching Within a WorkoutAs was noted earlier, stretching before warming up isn’t a great idea. You’ll get a better stretch if it’s done after the muscles are warm. While training in flow arts, consider stretching within your workout for the best results. Also, don’t be afraid to try static stretching after a workout in order to relax.
  6. Stretching Cautions
    • Always check with your doctor before attempting any flexibility or training routine.
    • Stretching may cause a mild sensation or burning in muscles. It should not cause outright pain in your joints or muscles. If it does, stop and see a doctor.
    • Always stay hydrated when working out or stretching.
    • Depending on the type of stretch, you may be tightening your muscles during flexibility routines. Do not bounce, however.
    • Never begin stretching right after you wake up. You’re not warmed up enough yet.
    • The one above is super important.  Hold off on all static stretches until after your body is properly warmed up.  Prolonged stretches on a cold body can lead to injury!