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creativity, wellness

Toward the end of last year, I recall reading a book or listening to a podcast in which the writer/speaker noted that if we reach back to our childhood memories—our hobbies, interests, talents, etc.—we’d better remember what we love to do, what we wanted “to be when we grow up,” and from those things, find our life paths and callings. I remember hearing this and thinking back to middle school, and how my FAVORITE class was English. I had an awesome (6th grade?) English teacher who encouraged creativity. I have this memory of walking out of the classroom at the end of the school day, down the ramp to the sidewalk, and feeling so bright inside.

Ultimately (and ridiculously), after receiving an Associate of Arts degree in English, the only reason I remember for not pursuing my Bachelors in English was that 2 years of a foreign language was required for the degree. I remembered not being great at Spanish in High School, I didn’t want to go out of my comfort zone to take those classes, and I definitely wanted to just get done with college. Those four extra classes were not on my agenda.

I let go of writing, more or less.

By 2017, writing was barely on my mind—so much so that I was SHOCKED when I went home to visit family for Christmas last December and discovered a box of old short plays, essays, and poems I had written early in my college career. A box full of things I had written, that meant so much to me, and that were actually pretty good. There was a huge binder full of research, articles I had torn out of magazines, pictures I had printed out for color/tone/mood inspiration, little things I had gotten published here and there that I had completely forgotten about.

I realized that this part of me was missing, and I wanted it back. I wanted to infuse my life with creativity again—intentionally and passionately.

I made a goal to try cooking more new recipes. I began writing a bit more (just for fun). My Instagram posts became (to me) more heartfelt and thought out. I began cross-stitching! There are pictures torn out of magazines and taped onto my bedroom wall. I have notes scribbled in the corners of a notebook with ideas for content, projects, or things I want to research.

Additionally, I’m building a whole new yoga program curriculum, which is using creativity in one of my favorite ways!

One of the coolest things: as soon as I made that intention to practice creativity more, more opportunities simply came about to do so. When I returned back to work after the new year, I was immediately invited into a meeting where I was asked to take on a more creative role in the company—and I LOVE it. When we set intentions, and when we move forward in them in whatever way we can, everything else will fall into place.

I am grateful for little-Allie who loved to write, sing, make, and do. It feels so good to come back into that space again.



Today, 6 February 2018, I finished a 3-week sugar detox! Here are all the details straight from my journal.

19 Jan 18:

Hello! A little backstory to why I’m doing this detox. I connected with Amy on Instagram earlier last year, and in December she invited me to create a couple of videos as bonus material for her nutrition program, and also invited me to join the 5-week program as a participant. I think Amy is awesome, and I definitely have an interest in nutrition, so I jumped at the chance to work with her on this. Truth be told, I didn’t fully realize the commitment I was making at the time, haha! But I’m so glad I signed up!

The program is called the Restart Program, and is a 3-week sugar detox (within a 5-week program with an awesome group of people) to help balance blood sugar levels and rid the body of toxins. At the beginning of the first group, Amy had each of us take a toxicity questionnaire where we added up all of the symptoms we have been living with (and honestly not thinking much of), and my number fell in the “moderate toxicity” level.

I should note, while I do eat a LOT of veggies each day, I also love “junk food”—cookies and burgers are two of my favorite foods. Ha! I also have a lot of food sensitivities that I hadn’t been honoring through the second half of last year, so I was feeling pretty crummy. After Christmas, recognizing that I was growing even more sensitive to these foods, I decided to focus on simply not eating the things that made me sick. So truly, going into this detox, I was in pretty good shape—when you don’t eat dairy or soy, that takes care of a lot of the “junk foods” that I used to eat so often.

Four days into the sugar detox: my energy levels are low, and while I’ve had some good workouts this week, my “slow run” ended up feeling like a max effort run. Amy reached out to me and offered some clarity to the week: “What’s happening is that your body is so used to relying on quick energy sources that it is having a hard time using fat as a source of energy—which is what you want!” …It’s a transition, let me tell you! I’ve also struggled to feel satisfied with meals and find myself snacking a lot, though I’m starting to recognize the meals that help me feel more satisfied (soups and broths, surprisingly). I’m planning on taking it easy this weekend for sure, trying a couple more new (hearty) recipes, and pondering what foods to bring to work next week to help me feel more satisfied through the morning and afternoon. I also may add in some sweet potato, maybe (which is not on the list of approved foods, but is mentioned as a modification if needed) to help fuel harder workouts.

25 Jan 16:

It’s been over a week since I started the sugar detox. I think at the week mark exactly (two days ago), I was feeling pretty dang good. I got in a really good workout—I even added on a short sprint workout to my original planned workout, ha!—and I felt good the whole time! I crashed at the end when I didn’t eat right away afterward, but that was my bad. Nutritionally, I felt good and well fueled.

The next day at work the munchies came back a bit. I work at a pie place, and it’s a bit hard with all the temptations to keep saying no to delicious dinner and dessert pies (seriously, I’ve had multiple offers of free pie over the last week, and it’s been a huge bummer to say no—even though I’d have to say no regardless because before this sugar detox, I was avoiding allergens, which for me includes dairy. ANYWAY). That day someone DID offer me some ham from a filling of a dinner pie, and I was WENT FOR IT because ham is just meat, and meat is totally okay on this diet, right?

…Not brown sugar ham! I ate a couple slices and could taste the sugar more than I ever had in a ham! Holy moly! And I did not like the way it made me feel! It was so odd feeling that intense amount of sugar (from MEAT, good golly, not even a legit dessert) after not eating it for a week.

The next day—today!—I’ve just been feeling more cravings for cookies and diet coke (like, sometimes I feel like I can vividly imagine the taste of coke. Haha! Who am I?). Like, I haven’t even had legit diet coke in WEEKS (I had been drinking Hansen’s fake diet cola, which tastes pretty different). I’m excited to get back to that pre-ham day, when I was feeling good and well-fueled.

In tonight’s Restart class we talked about blood sugar regulation. I know I’ve struggled (and currently struggle) with this, and I’m excited to feel it level out more.

26 Jan 18:

My digestive system has been WRECKED today. I thought it was a soup I had for dinner last night, but now I’m thinking I may have consumed too much fat or nut protein over the last two days. Either way, it got me thinking: I want to simplify my diet. I’ve been enjoying trying new recipes over the last few weeks, and my regular meals are jamming a lot of everything (especially veggies) together, and truthfully, my “treat” has just shifted to sunflower seed butter instead of listening to my body and only eating when I’m hungry.

While this restricted of a diet is merely a 3-week detox, I want the things I learn and practice in these weeks to carry on indefinitely. I want to shift my diet to eat to help stabilize my hormones even more. That’s what I’ve been studying. That’s what I’ve been planning to do.

So right now, this week, this second, I want to simplify.

I want to aim for 1-3 veggies, 1 fat, and 1 protein for each meal. I want to go to the store, buy frozen chicken breasts, and learn how to prepare meat better. I want to eat when I’m hungry, and not eat when I’m not.

I also want to get used to vegetables as snacks. Amy recommended raw vegetables and cauliflower hummus the other day, so I think I want to do that. (I had cucumber in a salad today and it has never tasted better!)

29 Jan 18:

I have been overeating nuts and seeds for days. I drink plenty of water, eat plenty of greens, and still do not feel satisfied. They say eat fats to fill you up, but I can eat plenty of fats, technically be “full,” not hungry, and still feel so unsatisfied. (And I’ve been eating TONS of fat, because it’s what I’m craving and wanting).

I think week 1 was getting the hang of things; week 2 was refining my diet, but also starting to feel digestive issues more and I didn’t know why (I think sunflower seed butter). Today I tried to stick to a schedule with eating but still didn’t feel great. I wanted to put in more raw veggies but those just made me feel hungrier. I’m pretty frustrated about it. And also frustrated with emotional eating, because is something wrong and I don’t know what?

30 Jan 18:

At dinner last night—where I ate a bison burger stuffed with bacon and apples… mmm!—I realized, I FINALLY felt satisfied! I think I was low on animal protein. That doesn’t mean that I’ve been awesome with eating today. I still ate a lot of nuts this afternoon.

1 Feb 18:

My period started yesterday and I didn’t even know it was coming. Most of my usual symptoms? Gone or minimized. I’m not even on any painkillers. This will warrant a whole separate blog post, but holy moly. I have never not been in excruciating pain while on my period.

3 Feb 18:

Two things: I had a great run this morning! 4 miles and I felt really, really good! On this sugar detox, I’ve had some workouts that were good, and some that were really hard (especially at the beginning when I was trying to push through before my body had adjusted to using slow carbs—and it may still be adjusting. Who knows!) I’m glad today was a good one.

I also think my period ended yesterday. Which means it only lasted 3 days, which is UNHEARD OF.

I’ve been more intentional about eating animal protein, which I think has helped me feel more satisfied. I’ve also been drinking a LOT of green smoothies, to fill in cravings and such, which has been working well, too.

Today is Saturday, and on Tuesday will be our last Restart meeting. I’m looking forward to seeing what’s next, and the best way to move forward.

6 Feb 18:

Still figuring out how to stay full (though I’m feeling more satisfied now), but it’s getting better. I was just hungry toward the end of work. Came home, ate some food, then went out on a run. The run went really great—it was a speed workout!—and I felt strong and well fueled. I had no stomach issues either, even though I was working so hard on my run (sometimes I do when I run that hard).

We had our last Restart class tonight! I’m grateful for flexibility with moving forward—Amy made some recommendations and taught how to introduce foods gently into our diet again, making note of how they make us feel. I’m really excited (and just a little tiny bit intimidated) to explore this.

I came home with the intention to eat a truffle I had been saving (it’s the one treat I said yes to over the last 3 weeks, and I put it straight in the freezer for this moment!)—but on my drive home realized, I felt like carrots! Haha! So I came home, enjoyed some carrots, then ate a delicious locally-made chocolate truffle and a sparkling water.

And now I could really go for another green/chocolate smoothie 🙂


I’m so glad I did the Restart program. I’m very anti-diet—I don’t believe in quick fixes, and I definitely don’t think they’re sustainable. This isn’t that. This is learning to be more aware of my body. This is balancing blood sugar levels. This is removing toxins from my body (my toxicity symptoms legit went down 30 points—from the “Moderate Toxicity” to “Mild Toxicity” ranges). This is getting to a base level so I can build from there—being aware of what foods make me feel good and what foods don’t, and eating mindfully.

It wasn’t easy, but I’m so glad I did it. I can’t wait to go from here!

To find out about the Restart Program, visit Amy’s website at! Her next classes are all online, so you don’t have to be local to participate! Enrollment for the next classes ends tomorrow (7 February 2018), but I’m positive she’ll continue teaching these every few weeks. You can also find Amy on Instagram and on, where you can subscribe to her email newsletter for the latest updates!


I’ve written a bit about betrayal trauma recovery on my Instagram (#allietalkstrauma), and now I’ve talked about it on a podcast episode (the Strong + Gentle Podcast is available on iTunes and Stitcher). I’ve had people ask me for resources for recovery, and here are some that I’ve found beneficial.

Friends, doing the work to heal is some of the best work you’ll ever do… it’s some of the best work I PERSONALLY have ever done. If you are just at the beginning of this, if your loved one just disclosed a very difficult thing to you, I’d say, find yourself a support group— the LDS church (of which I am a part of) has spouses and family of addicts support groups all around the world. There are other organizations like Al-Anon for family members of alcoholics that I have heard are great resources. I would recommend not telling everyone, or even most people, because often these things are so delicate for everyone involved. But I highly recommend finding SOMEONE you can confide in—ideally someone of the same gender, someone you trust, perhaps someone who has been in your situation, or someone who can show compassion, love, and support. One of my best support people hadn’t been in my situation, but always listened, always showed loving empathy, and showed love to both me and the other person involved. She was/is an amazing friend and support.

Here are some resources I’d recommend.

Spiritual + 12-Step:

I incorporated a lot of spiritual work with my recovery. Here are some resources and general inspirational words from the church I am a part of, the Church of Jesus Christ of Latter-day Saints:

Addiction Recovery Program for the LDS Church (+ Spouse and Family Support Program) — Support groups + 12-steps for both addicts and family of addicts.

Healing Through Christ — a 12-step manual from an LDS perspective, but not specifically put out by the LDS Church. This has been my favorite resource, though. My copy is marked up, at least the first few steps 🙂

The Master Healer by Carole M. Stephens — This talk is not specific to betrayal trauma recovery, but it is so comforting, and was one of my regular listens. (I often listened to the audio while I was driving, or when I was in bed.)

Heartbreak and Hope: When a Spouse Uses Pornography (Ensign Magazine, February 2017) — A beautiful article that shares the silver linings to working through this tough situation.

Websites / Blogs:

Bloom — The Bloom program, associated with Addo Recovery in Lindon, Utah, is an online program for partners or former partners of addicts. They have a lot of educational videos, hobby videos (because learning to feel joy again and living your own life is absolutely a thing!), and even yoga for betrayal trauma recovery. — and more!

Adam M. Moore — is a therapist in Utah. His website has a lot of really great resources—from articles to lectures and workshops. I highly suggest his video on setting boundaries.— Scabs is a life coach, hosts retreats, is a beautiful writer, and sistas, she has BEEN there. I suggest reading through her blog just to even feel less alone in this.


Codependent No More by Melody Beattie— GAMECHANGER. I used to feel shame at the word “codependent,” but this book helped me understand my experience: I loved someone deeply who was dealing with some really dark things, and of course I want to help. It logically makes sense. Does that mean it’s the best approach? Nope. This book still helps me feel grounded if I find myself falling into codependent thoughts or patterns.

The Language of Letting Go by Melody Beattie — Short, daily meditations to help you heal from and stay out of codependency.

You Can Heal Your Life by Louise Hay — This is the book I universally suggest to everyone ever. It is all about using affirmations to heal your life, improve your circumstances, etc. …which sounds so basic, but she dives into it beautifully. I have the book AND audiobook. It’s just a really good book to help me feel more balanced and hopeful.

What Can I Do About Me? — This book is specific to partners of sex addicts and pornography addicts. It suggests (brace yourself 😉 that instead of trying to change our partners, we should work on our own healing, growth, and lives. Crazy stuff 😉 haha! But it’s the truth. The author has been there, in the crummiest situations, and both she and her husband are a great couple to look at who has gone through the darkness and are now healing, thriving, and helping others.

Out of the Shadows — If you are looking to straight up understand sex addiction, this is a great book for that. While some of it was hard for me to read (and brought up more fears at the time), I know people who swear by it and suggest it to everyone. It goes into not just pornography addiction, but the different levels of sex addiction, some quite severe. But, knowledge is HUGE in this journey. And that makes this book worth at least looking into reading.

And finally…

Lemonade by Beyonce. 😉 Haha! (But really: Hold Up. It’s a good one!)

And the Strong + Gentle episode about healing from trauma, featuring my friend Tyler Carpenter.


running, wellness

The thing about trauma is, it can connect to so many things. For a lot of people, and for me, holidays are tough. Really tough. Even minor holidays like my town’s Summerfest. For me, it was a mix of association and anxiety at the thought of bumping into certain people. But the thing I’ve learned about holidays and other difficult occasions/places/things: they can be reframed. You can go to that place and make a new memory there; you can make new traditions; you can sort things out with a friend or therapist or coach; you can take the broken pieces and make something magical.


The night of Summerfest I passed on an opportunity to watch fireworks with friends and decided instead to go on a run, timed perfectly with the fireworks. I ran down the main street and watched the fireworks go off in the distance, breeze blowing through my hair, warm sweat on my skin, and it just felt so good to be alive—and alone, though I was surrounded by families watching the fireworks on the grass along the sidewalk. And just like that—magical.



It’s been a tough week physically— last Saturday I ran 10 miles with Haley, Sunday was off, Monday was 6 downhill miles (tried to take it slower, but didn’t go too slow/as slow as I maybe should have), then Tuesday was a speed workout. I couldn’t even do the last interval at sprint speed– I just made it a cool down lap. It was brutal. My body just wasn’t recovering. I’m sure part of that is the heat (trying to do a speed workout outside at lunchtime in 80 something degree full sun was a crummy idea), but I think another part of it was emotional.


I think I’ve been more social in the past two weeks (a lot of dates, a lot of group hangouts) than I have in a really long time, and there are a lot of emotions attached to that: a lot of stimulation even by texting a bunch of people or being in large groups of friends, triggers from past trauma, seemingly constant acceptance and/or rejection from other people… it’s exhausting. (I wonder what it would look like to compare the quality of my runs on Strava to my social calendar, haha!)


Don’t get me wrong: I’ve been enjoying dating and meeting new people, and I LOVE my friend groups right now from my neighborhood. It’s just a lot for a woman who sometimes just turns the light off and watches Netflix mid-day to decompress, or who once chose to hike in a mild snow storm JUST TO BE ALONE. Hahaha


I’ve been thinking about how hard it was for me to recover physically this week, and also some comments from friends about their own physical ailments/heaviness this week. When I am being particularly mindful about how I am feeling physically, I can usually connect it to something emotionally, and if I’m not quite sure what that is, I reference Louise Hay’s You Can Heal Your Life, where she includes a reference chart of physical ailments and their emotional counterparts.


Here are some common ailments and their emotional counterparts:


-Throat problems: “The inability to speak up for one’s self. Swallowed anger. Stifled creativity. Refusal to change.”


-Shoulder aches: “[Shoulders] Represent our ability to carry out experiences in life joyously. We make life a burden by our attitude.”


-Stomach problems: “Dread. Fear of the new. Inability to assimilate the new.”


Note: Sometimes the connecting emotion doesn’t resonate with me, but recognizing that helps me be more aware of how I AM feeling emotionally, if that makes sense. It gives me a starting point for exploring the emotions I am feeling and how they could be connecting to how I’m physically feeling. So, check out the book because it’s SO good.


This awareness has allowed me to be more intentional about my interactions with others, better recognize and meet my wants/needs, and to try to find a bit more joy in my week/running 🙂



Over the past few weeks I’ve shared some insights into my own emotional trauma recovery—focusing on the pathway to healing more than the trauma itself—with the hope of helping others recognize trauma and know how to heal from it. I’ve decided to put the things I have written here, all in one place. Questions? Contact me. I’m here!




Part 1, Identifying Emotional Trauma

Part 2, Healing from Trauma


Darlybird Blog:

Part 1, Prepare

Part 2, Let Go


Facebook Video:


Essential Oils for Emotional Trauma Recovery (with The Daily Essential Co.) *Note: There are SO many more primary tools for trauma recovery, but this is just how I incorporated essential oils/aromatherapy into my recovery.


Blog Posts on


Core Beliefs + Affirmations

Book Review: You Can Heal Your Life




Leading up to the Trust Your Gut Daily Essential Co. Cleanse this month (starts May 15!), I’m trying to cut back on sugar so the cleanse won’t be a total shock to my body! Here are some of the substitutions and tools I’m using to make an easier transition:

Instead of cake, eat…

Some people can eat fruit for dessert and feel satisfied, and that’s great. But on days when I want to EAT EVERYTHING, a more filling substitution (for me) is ⅓ cup oatmeal cooked with ⅓ cup water and just under ⅓ cup flaxseed milk, with some cocoa powder (maybe a teaspoon or two, I just eye it), cook it according to the directions, then stir in some peanut butter. Mmm.

Instead of soda, drink…

Sparkling water is always my go-to when trying to cut back on soda (or rather, if I’m drinking soda daily, I go from caffeinated soda to caffeine free, and/or fewer days a week of drinking soda, then drink more sparkling water). I prefer unflavored sparkling water, and I just started adding in one or two drops of grapefruit or lemon essential oil to it. This is my new treat! It’s so refreshing to me.

According to Sara Wilson (of I Quit Sugar)…

Sara wrote a whole book about how to quit sugar in 6 weeks and I just think she’s a fantastic woman and is contributing to the world in very meaningful ways. One of the things she suggests for the first couple of weeks is increasing your protein as you’re decreasing your sugar intake. I try to do this and I think it helps keep me full and satisfied.

When you just want to eat everything…

doTERRA Slim & Sassy gum
. I love this stuff. Since initially trying it a couple months back, I always keep it with me to help ease those cravings, and also because I just think it tastes really good. It’s a flavor you likely haven’t tasted before (each piece of gum contains a drop of Slim & Sassy essential oil, which contains Grapefruit, Lemon, Peppermint, Ginger, and Cinnamon), which I’d think could help redirect some of those impulses we have around food (dessert right after meals, multiple afternoon snacks, even soda cravings, just by introducing a new flavor in to the mix with this blend).

And, maybe the most obviously…

Water. Drink so much water. Wake up and drink water first thing. Some people say lukewarm water, I say whatever water you want to drink. Drink it. You can even add in some apple cider vinegar and/or lemon juice (just a bit) to get your digestion going faster. Drinking water first thing in the morning (and throughout the day) will help you maintain proper hydration, feel full faster around mealtime (and helping you not overeat), and is just so vital to great physical, mental, and emotional wellbeing.

Want to do a little spring detox with me and my gal pals? Contact me! Let’s get this going!


meditation, wellness

Years ago I did an exercise where I had two pieces of paper and on each one I drew three circles—a small core, then a bigger circle around that, then a bigger circle around that. One page was titled “Positive Core Beliefs,” the other titled “Negative Core Beliefs.” In the most centered circle, the Core, I wrote “I am…” then wrote the positive or negative beliefs I had about myself (example of positive: I am creative; example of negative: I am not worth the time). The next circle out from the core was for Emotions. In this circle, I wrote the emotions I felt when I was living in those negative or positive core beliefs (example of positive: fulfilled; example of negative: depressed). And finally, the outermost circle was for Behaviors. When I am experiencing these positive or negative emotions, what am I doing? How am I behaving?

I wrote out these core beliefs about three years ago, and they’re still the same. Maybe that means I haven’t worked through the junk, or maybe they are just ingrained in me and will be something I have to work through my entire life. Probably a mix of both. But I think the thing to focus on is:

What core am I living out of?

Make those charts (or make lists of Core Beliefs → Emotions → Behaviors, or whatever version of this activity resonates with you). Put the paper with your Positive Core Beliefs somewhere you can see it every day (pin it on your wall, tape it to your mirror, put it by your bed, etc.). Aim to live in these positive beliefs + emotions + behaviors a majority of the time. If you fall into negative beliefs, that’s totally fine. Be mindful, be aware, and come back to those positive core beliefs. Take it minute by minute, hour by hour, whatever you need to do. Aim to make those stretches of time in the positive beliefs longer, and the times in the negative beliefs shorter and less frequent.

This can be hard because at least for me, those negative beliefs are very real. They all have a basis and my mind can easily be triggered and fall into that place. But that’s where the next exercise comes in:


Grab a new piece of paper, a pen or pencil, and reference your Negative Core Beliefs paper. On the new piece of paper, write statements that directly oppose each negative core belief. One by one. Let’s work off of that example I said earlier: “I am not worth the time”. So for this, I could write something like “I am worth the time.” Do this for each negative belief.

Seems simple enough, right? And maybe even so simple that you think, how could this make any difference in my life?

Now take that piece of paper, find a mirror, look at yourself, and say those counter-statements to yourself. “I am worth the time.” Say it 10 times. 20 times. 100 times. In my experience, it becomes a very powerful phrase.

So, to summarize: Reference your Positive Core Beliefs daily, and actively work to change your Negative Core Beliefs into Positive Core Beliefs by stating your counter-statements daily.

One of my favorite books about this is called You Can Heal Your Life by Louise Hay. I wrote about it here. This book is all about affirmations—which sounds so simple, but she goes into so much detail, with so many ideas and exercises to do. I highly recommend it. I think I borrowed it from my library, then got it in audiobook to listen to on a road trip, then came home from that road trip and immediately ordered the book from Amazon. It’s so good. There are many exercises in there that I have yet to practice, but I will begin to be more diligent about this, and look forward to sharing what I learn with you.

We can heal our lives, friends. I have faith in that.

*By the time this is published, I will have done an Instagram Live on this topic on Saturday morning at 9am MST. I hope both help explain this idea! Let me know if you have any questions and I can do a follow up!

*Photo by the amazing Alicia Fish.

essential oils, wellness

I’ve been chatting on Instagram lately about my LOVE for Deep Blue Rub, and a couple other oils for an active lifestyle. I’ve been upping my mileage and activity each week, so recovery is so important, and Deep Blue is a part of that. When my muscles are sore, I rub Deep Blue on them. When I had tightness in my feet this week, I did some exercises to stretch them out (heat, stretch, then ice—BUT IM NOT A PROFESSIONAL so talk to someone who is for your specific issues, because it may not be the same as mine and you don’t want to make things worse— whew. That’s my disclaimer)—and then I put Deep Blue on them, either Deep Blue Rub or Touch, and put socks on. My feet are doing much better now, gratefully, and I’m back to pushing on workouts.

I also started using the Tri-Ease soft gels which are supposed to help with seasonal allergies. I think I’ve noticed a difference, and I gave some to a friend who said he noticed a difference immediately with his congestion. * If you have a diffuser, you can diffuse lavender, peppermint, and lemon—one or two drops of each together and this can help with allergies as well.

And finally, Breathe. A great go-to for congestion as well. I either diffuse the Breathe oil blend or use the Breathe vapor stick if I’m feeling congested.


DoTERRA is continuing their awesome Deep Blue promotion from last month JUST UNTIL APRIL 15!—free Deep Blue Rub and Deep Blue Touch (pre-diluted oil safe to apply directly to the skin) ($94.67 retail value) with any order of 200 PV or more. …And I know, if you don’t already use doTERRA, that means nothing! Ha! Basically, if you’re already enrolled with doTERRA (like a Costco wholesale membership, so pay $35 and get 25% off everything for a year + free oils + education + an awesome team of girlfriends + more!) you put in an order of over 200 Point Value (roughly $200, or a bit more), and get $94.67 of oils for free. If you aren’t already enrolled, there are a couple enrollment kits that are over 200 PV, so you’ll get the entire enrollment kit PLUS these additional products. Just such, SUCH a good deal. Here are the basic kits that this deal applies to:

Click here for more info on the perks of enrolling and to see what is in each kit!

Seriously, joining doTERRA has been such a blessing in my life. (I wrote about that here!) I have options now when I’m not feeling great. I can support an active lifestyle, and having these tools empowers me to do more. (PLUS, a thing I don’t talk about often, doTERRA is a great business, and I am part of a great team! I’d love you to be a part of it.) 

Contact me to chat oils, wellness, running, yoga… anything! I’m here, and I love this stuff.


wellness, yoga
Over the last few months my Instagram especially has been turning into yoga-run-hike, and yet is still entitled “alliebarnesyoga”. I’ve been thinking about that, and I’ve been thinking, maybe I should turn it into something more generic… alliebarnes… alliebarnesactive… alliebarneswellness… etc.

But, yoga is my profession. It’s the profession I want. Running and hiking are merely hobbies and where a lot of my recreational ambitions are. But yoga? Yoga is what I think about. Yoga is what tie those together, even in the process of breathing deeply, of pondering chakras while hiking, of meditation and stretching and all the things that tie energy together. Balance.

So, alliebarnesyoga! But I hope you enjoy hearing about the other things as much as I love sharing them. Any yogi-runner-hikers out there? Everyone has a niche, right? (Plus natural remedies and essential oils, occasionally. It all ties together in my mind, or at least I feel quite good with the balance in my life right now, and in what I share).

I had a conversation with a friend yesterday about this. We both have so many hobbies and at different times in our lives have felt like that’s a bad thing, that we need to find our one thing and stick to it. We both individually have had to learn that it is okay to do a lot of different things! I don’t need to just do one thing. I love that. She has a nice mix of the active and creative like I do. She’s someone I can talk for hours with because our souls are just so similar. It’s incredible. And speaking of…

I’m working on a new project and I’m quite excited about it. Part of it consists of interviews with very fascinating people (the friend I mentioned above is one of the interviews, so you will actually have the chance to witness some of those long conversations I have with her, haha!) — and people who are not only fascinating, but are wise and wonderful. Best of the best. I’ve done two interviews so far and it’s just the best. (Note: if you know anyone who is an athlete and cross trains with yoga, send them my way! I’d like to chat with them about their experiences).

Can you tell this is just a thought dump? But it sure feels good to just share.

It feels good to move forward, to do things. Honestly, a lot of things in the big picture of my life right now don’t feel right. It’s kind of the pits. But when I started remembering past ambitions and things that feel fun/good to do, and as I’ve begun pursuing those things… even if the big picture feels wrong right now, the little steps within it feel right. Or have begun to feel right. I have faith that they will lead to more— more ideas, more light, more joy, more connection, more life.

* I’d love to hear what projects you’re working on, what is bringing you LIFE right now. However, I’ve decided to get rid of comments on my blog— I got tired of getting so much spam! So find me on Instagram (@alliebarnesyoga) or feel free to send me an email ( to share your thoughts!