Ooey- Gooey Brownies to the Rescue! Vegan, Gluten Free Dessert to Share (or not ;)

These super easy, super fast, and super DELICIOUS brownies are dense and ooey-gooey with just the right amount of sweetness.

No egg, no dairy, no gluten = Good for every body!

Black Bean Brownies


10 minute prep          15 minute bake              16 Brownies

Vegan           Gluten Free          Dairy Free          Egg Free


  • One can black beans (about 1 1/2 cups)
  • 1/2 cup quick oats
  • 1/2 cup maple syrup
  • 1/4 cup coconut oil
  • 2 tbsp cocoa powder
  • 2 tsp vanilla
  • 1 tsp baking powder


  1. Preheat the oven to 350 degrees
  2. Place all ingredients in a food processor and blend for 1-2 minutes.
  3. Grease an 8×8 inch pan
  4. Pour mixture into the pan and smooth with a spatula
  5. Bake for 15-18 minutes
  6. Allow to cool for at least 10 minutes before cutting

Place in an airtight container when fully cooled. Contents will last 2-3 days at room temperature or 7 days in the refrigerator.



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R.A.I.N. Meditation

R.A.I.N. Meditation for Emotional Healing

Recorded @ Mindful Monday

July 9th, 2018

In this meditation practice we explore the practice of R.A.I.N. (Recognize, Allow, Investigate with kindness, and Nourish). Developing this practice can support emotional healing and deactivate the amygdala, which means moving away from a fight, flight, freeze response. Each time you are able to recognize a thought, emotion, or sensation, label it as thinking, planning, worrying, fear, anger, pain, etc., you move from the limbic system to the prefrontal cortex of the brain where complex cognitive behavior and decision making occurs. This allows you to dis-identify yourself with the thought, emotion or sensation and gives you the space to heal.

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We follow the R of R.A.I.N. with allow. After identifying our thoughts, emotions, or sensations, we allow them to be there, touching into what is happening in the body right now, and asking yourself, “Can I be with this?”. When you open to the feelings associated with the thoughts, emotions, or sensations, you give yourself permission to move past them or let them go all together, truly healing.

This doesn’t happen instantly. It takes practice. Be patient with yourself as you move through this process.

Practice Daily and Reap the Benefits

Work with Me!

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Life Update and New Recipe: Mix, Heat, Repeat

Life is always changing and, in my opinion, this is a good thing. With change brings new opportunities, new people, new places, and new food. Recently I was fortunate enough to buy a little apartment in the mountain town I call home. Having a kitchen, which allows me to be creative, means getting back to making mouth-watering meals to share with family and friends. For my birthday this past May my friend, Mariah Grooms – international raw vegan chef, sent me a book, Will Write for Food by Dianne Jacob. This book has re-sparked the passion I once took in creating and writing about food, motivating me to share this story.

As always, thank you for reading!

Mix, Heat, Repeat

A Story About Bread

As I pulled the 425° cast iron capsule from the oven, my whole body surged with gratitude. Grateful to once again share this comforting sustenance in a new place surrounded by friends and family. This process has taken place in each locale in which I have resided; comforting me, nourishing me, warming my soul.

Now the smell of freshly milled grain, mixed with water and fired to a light golden brown fills each room, as does laughter and conversation. As the loaf begins to cool, pops and cracks like that of a sappy log on a summer’s night campfire, fill my ears. My hands, used to break the freshly baked loaf into palm sized portions, graze the warm rough crust and my eyes follow the steaming middle which rises and moves with the breeze flowing through the open window.

As the bread is passed around the table, the laughter and conversation changes. It become quiet, replaced with muffled sounds of delight.

Recipe from My Bread By Jim Lahey

Pane Intengrale

Whole Wheat Bread

Yield: One 10 inch loaf Continue reading “Life Update and New Recipe: Mix, Heat, Repeat”

Get Clean: A Food, Media, and Environmental Cleanse

Getting clean (aka sober, aka living without compulsion, aka creating a fulfilling happy life) doesn’t only mean stopping drinking, doing drugs, or binge watching Netflix. It means revamping what is ingested, and therefore digested, throughout the day. All of it. From start to finish.

What one consumes, in terms of media, food, and environment, dictates values. 

Real quick, Do a review of your day. How does it start? Alarm blaring or soft music? Do you check your phone? Watch the news? Read something inspirational? How does the day proceed? What podcasts, radio shows, or music do you listen to? Who are the people in which you interact? What conversations are participated in? Are they beneficial, detrimental, based on fact or opinion? And what foods are eaten? Processed or whole? Salads or cheesy-poofs? One meal a day or four? How much time is spent outside, in the natural environment, looking at plants and animals? Does your home or work environment create stress, chaos, and clutter? Or is it calming? And finally, How does the day end? A movie in bed? A hot shower and a book?

photoThese choices, which are made throughout each and every day, effect thought process, the stories we tell ourselves, about ourselves, and how we sleep. Making even the smallest change in these areas can greatly impact happiness and well-being.

Be your best you, everyday!

Read, Reflect, Practice

Three Areas to Clean Up Your Life


  • Waking up with a clear head and a pep-in-your-step involves eating whole, real, and (preferably) organic foods. Michael Pollan’s guideline to avoid foods that contain more than 5 ingredients is a go-to for me.
  • “Fueling” three to five times a day regulates blood-sugar, supporting brain function and decision-making. Play by this simple guideline and notice rapid changes in positive mood, sleep, and cognition.
  • Check-in before and after meals to identify what types of food positively and negatively affect energy levels and mood. Staying connected to your body and food throughout the day is the goal.wholefoods2

Continue reading “Get Clean: A Food, Media, and Environmental Cleanse”

Mindfulness Saves Lives!

Mindfulness is defined as paying attention, on purpose, with kindness. When we take time to develop and practice mindfulness by watching our thoughts, feelings and


sensations rather than react to them, we create space between the two stimuli. This gives us the power to choose how we respond and can help save our lives.

Mindfulness in Everyday Life

Imagine one is driving, they hear the “ping” of the phone nearby (not terribly hard to imagine, right?). The first response might be to reach for it. Rather than acting, this practiced person senses the urge to take a peek, but instead takes a breath and stays driving. They might do a body scan, feeling the sensations of the back’s contact with the seat, feel the air on their skin, notice the rise and fall of the sensation. Fully attentive while driving, one can respond to the happenings surrounding themselves, staying in the moment and safe.phone on car seat

Addiction and Mindfulness

If one tends to participate in self-harming rituals (possibilities include, over/under eating, cutting, taking drugs or alcohol, nicotine, sex, video games or technology) this practice is greatly beneficial at times of craving or while breaking habits. A triggering event might take place: An interaction, a sensation in the body, stress or worry. In that moment, one finds themself craving the object which makes the situation feel more in control.

When this happens, we use mindfulness.

We can watch the craving thought, feel the craving sensations in the body, notice our emotions at the time, and choose how to respond. To do this we must be willing to pause, to sit, to feel these sensations. It takes a dedicated, not time-consuming, mindfulness practice. You can be mindful doing anything and everything! Walk the dog, converse, sit formally, all with the intention of paying attention on purpose, with kindness.

heart arts

Not participating in this act of self-harming can save one’s life. Seriously.

Suicide and Mindfulness

Another, even more serious, version of self-harming is suicide. When suicidal thoughts occur, which they do at times, one can develop the space to recognize the thought as just that, a thought. Or maybe it comes in the form of a sensation, pausing and feeling into this sensation. Over and over again, we practice this. We feel sensation without responding to them, we watch our thoughts and let them go. Doing this, we create the opportunity to choose our actions. We create space and time to reach out, connecting with someone, or list out our values.

This space can give us life.


Using mindfulness, we can deactivate the amygdala  stimulation (fight, flight, freeze) and are more able to activate the prefrontal cortex  where reasoning takes place. This allows us to respond rather than react and is calming to the nervous system.

There are several ways of developing our capacity to recognize thoughts, feel strong sensations without reacting to them, and labeling our moment to moment experiences.

  • Meditation: One can meditate focusing on the breath, sensations, sounds, or a visualization.
  • Movement: Walking, yoga, Tai Chi are all meditative movement focused on reestablishing the connection between brain and body.

Treat meditation like coffee… Do it everyday!




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Everyday Recovery: It’s a Process!

Recovery is the process of continually showing up for yourself and practicing rigorous self-care. If we aren’t moving forward in our recovery, we are moving backward. Check out the process I’ve outlined below to take steps toward your recovery!

…and if you are ready…

Work with Me! A certified Recovery Coach, Mindfulness Teacher and Yoga Instructor. Working with me means being held accountable on the path to living your fullest, happiest life. I am currently accepting two new clients. 

Fill out the form below


Click HERE to learn more.

What does recovery mean?

A return to a normal state of health, mind, or strength.

The action or process of regaining possession or control of something stolen or lost.

Return to Health and Regain Your Mind and Strength

The Process 

Continue reading “Everyday Recovery: It’s a Process!”

Who Do You Want to Be?

We are all on a path. Whether the path has been smooth, filled with bumps, rocks, and roots, has been steep or level, we each have the opportunity to mindfully direct our next steps. By listening to the following meditations one can create our best path for living happily.

Who do you want to be?

Thank you for reading and actively participating in your own development of self.

My Favorite Future Self Meditations

Tara Brach Future Self Meditation

Tara Brach Future Self Dharma Talk

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Hi, My name is Caitlin Hegwood! Through this website and my work in the community, I share mindfulness and contemplative practices to improve overall wellness. Other services I provide are private and group yoga, as well as addiction recovery coaching. I hope you’ll join me in incorporating wellness by subscribing!

Get Comfortable: 6 Must Have Props for Meditation

Although being comfortable in meditation isn’t the goal, (remember the goal is to pay attention on purpose with kindness) being comfortable while meditating IS important. This is a way of being kind to the body, which allows one to reach greater states of connectedness.

When arriving at any group meditation it quickly becomes obvious how important being comfortable while meditating is to each practitioner (I myself haul around a small reclining chair!). This is because sitting for long periods of time is uncomfortable for most people.

For this the meditative yogi created props!

light bulb

Below you’ll find a list of props perfect in supporting your meditation and yoga practice. If you have one to add, comment below!

Enjoy and Happy Meditating!

You may have noticed a change in this website: www.CaitlinRenz.com to www.Incorporate-Wellness.com

Not to worry!

This change comes from many months of thought on where the company is going and how it is associated with the name – Caitlin Renz, soon to be for the second time, Caitlin Hegwood. The only change for now is in the name! I will continue to be the main author of content, creator of programs and offerings.

Keep coming back for more of what you love here at Incorporate Wellness!

As always, Thanks for reading!

#1: Half Moon Meditation Chair

My favorite innovation since sliced bread! I have tried all the following props for meditation and continued to feel discomfort and pain. During a recent Vipassana Meditation Retreat I attended in 2017 I was introduced to this chair and now HIGHLY recommend it as a “must have” for anyone wanting to meditation over 20-30 minutes at a time. The cushion is comfortable, the cover soft and can be taken off for washing, and (best of all!) it reclines to fit any angle needed for the comfort of the spine.

Buy Yours Here: https://www.shophalfmoon.com/meditation-chair

#2. Zafu Meditation Cushion


A zafu improves your posture by making small adjustments to the geometry of your typical seated position.

While seated on a flat surface, our natural inclination is to bend our backs forward while hunching our shoulders. This flawed posture can cause painful stress on joints, muscles and nerves.

A zafu, placed under your hips, will elevate your upper body slightly. It allows you to effortlessly straighten your spine and pull your shoulders back into a healthy posture. This simple enhancement keeps your spine neutrally aligned and will help to eliminate any potentially uncomfortable pressure points in your back, shoulders and neck.


Resource and words: https://hullopillow.com/zafu-meditation-cushion/

#3. Meditation Bench

Continue reading “Get Comfortable: 6 Must Have Props for Meditation”

MBSR Registration Reminder and Spring Yoga Updates!

MBSR Registration Reminder!

Only one week until the next Mindfulness Training in Hailey.

Register now to hold your spot!

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I am excited to be teaching another Mindfulness Training for Stress Reduction at the Flourish Foundation beginning Monday April 23rd – June 11th from 6:00-7:15 pm. This is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life. Rates are based on a sliding scale and there are MBSR graduate rates as well for those of you that have already done the training with me.

Register Now!

Yoga Updates!

ATTN: Wood River Valley Yogis

  • Sunday April 15th: Align and Flow will be taught by Liz Clark
  • Monday’s Mindfulness is Cancelled (one week of rest before we start Mindfulness Based Stress Reduction!)
  • Tuesday April 17th: I will no longer be teaching the 5:30-6:30 group class at Gather – I’m stream-lining life 🙂
  • Wednesday April 18th: Heated Yoga will be taught by Sarah Curtis

I will see you after a week of music, food, family, and friends in New Orleans, Baton Rouge, Houston, and Austin!

New Spring Yoga Schedule

2018 March Yoga SChedule

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Click HERE to Register for a Free Session

Ground, Align, Breath: A Yoga Sequence

Ground, Align, Breath

These three words are not only meant to center one in their yoga practice, but in life. With each decision, conversation, career change, financial choice and interpersonal interaction one might ask themselves the following question and acting accordingly.

Ground yourself by asking, What are my values?

Align and Act from those values in your thoughts, actions, and words.

Breath with what happens next.


If you’ve asked yourself these questions, your actions will match your values, which will in turn create a life authentically in line with your values. We also do this in each posture throughout our yoga practice. Utilize these principles as you move through the following sequence.

Mindfulness Based Stress Reduction Training Begins in Hailey April 23rd!April 18 MBSR Poster (2)

Register now at www.CaitlinRenz.com/mbsr

Begin seated in a dignified posture, focusing on breath and body sensations, 3-5 minutes.

Move through cat/cow focusing on opening the front and back body, shoulders, hips, spine, and chest.

Tuck the toes and move into Downward Facing Dog. Press into the hands firmly, pull the triceps together energetically, and lift up and out of the shoulders, opening the chest and creating space in the spine. Allow the breath to be deep and smooth. Continue reading “Ground, Align, Breath: A Yoga Sequence”

Mindfulness Training in Hailey beginning April 23rd

I am excited to be teaching another Mindfulness Training for Stress Reduction at the Flourish Foundation beginning Monday April 23rd – June 11th from 6:00-7:15 pm. This is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life. Rates are based on a sliding scale and there are MBSR graduate rates as well for those of you that have already done the training with me!

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 Register Here!

Recognizing Dukkha: Using RAIN to End Suffering

Dukkha, the first of the Four Noble Truths of Buddhism, broadly refers to suffering, or an unsatisfactory/ painfulness of mundane or unmindful living. We have all felt this way at some point in our lives, some more strongly than others. Personally I feel this way when I am having an inauthentic interaction, stuck in thoughts of how things should be, or pushing an agenda based on personal desires. No matter how this manifests in each individual’s life, the attributes or signs remain constant. These include feelings of anxiety, distress, frustration, unease, and dissatisfaction. Any time you experience these identifying traits, remember they are telling you something; to do something different by making changes in your relationships or habits, pushing you back on the path to living happy and fulfilled.

Consider this.. You are hiking along, it’s bright and sunny outside, and you’re enjoying the scenery along your path. You continue hiking. As time passes you find yourself lost in thoughts; thinking about the past, the future, planning, reviewing, creating fictional 

20170922_140516happenings or conversations. Then, you wake up! Becoming aware of where you are and realize you are no longer on your path. You might feel you’ve neglected your needs moment by moment (mindfully living with intention vs. unmindfully living). Waking up in the moment, you find yourself surrounded by bushes, vines, encapsulated by the shadowy darkness of big trees. You might think, “Whoa! How did I get here?” Or “Shit! What do I do now?”. These thoughts could also manifest as a physical sensation such as a pit in your stomach, a tightness in your chest. To emerge from, or recognize, thinking is the first step to living a more fulfilling, present life. Recognizing our unmindful thoughts as suffering, allowing them to be there, investigating with kindness, and finally, nourishing with what you actually need in the moment. This essential practice allows one to navigate back to the path. You’ll be basking in the sunlight of an open trail, on your way to living a fulfilled life.

When anxiety, distress, frustration, and dissatisfaction arise, use them as a signal, a glowing neon sign, pointing you to practice R.A.I.N.

The Practice

Start with the R, recognize, and move through each of the letters sequentially. Take time and don’t rush. Each time you practice you are one step closer to getting to the roots of your suffering, leading to enjoying life more fully, more present.


R—Recognize what’s going on (thoughts, emotions, feelings)

A—Allowing: Breathing with what is (thoughts, emotions, feelings)

I—Investigating with kindness

N—Nourish with what you need in the momentdownload

Meditate With Me



Practice with Me

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Cashew Coconut Bliss No Bake Cookies


Cashew Coconut Bliss No Bake Cookies

This one pot recipe is ready in minutes!

No need to feel guilty while you eat this no-bake masterpiece: hemp seeds, coconut, chia seeds are super foods for a super you. Enjoy any time of day for a long-lasting fuel.

I guarantee you’ll be bliss-ed out, coconut style.

Eat responsibly




Cashew Coconut Bliss No Bake Cookies

One Pot            5 Minutes            Makes 10 Cookies


  • 1/2 cup organic coconut oil
  • 1/2 cup organic honey
  • 1/2 cup organic cashew butter
  • 1/2 cup organic peanut butter
  • 1/2 cup organic coconut flakes
  • 1/2 cup organic hemp seeds
  • 1 cup organic quick oats
  • 1/4 cup organic chia seeds
  • 2 tbsp cacao powder
  • 1 pinch sea salt

Continue reading “Cashew Coconut Bliss No Bake Cookies”

Addiction and Poverty: A Cycle We Can End

My hope is the information on the issue of poverty and addiction will allow you to develop a deeper understanding of the disease and how poverty places an extra layer on overcoming addiction. If we know the problem, we can better address it and provide communities around the world with a solution. Please contact me with questions, ideas, or if you’d like more information on how this is done in Idaho.

As always, Thank you for reading!

Addiction and Poverty Defined


To end the cycle of poverty and addiction we need to first have a working definition of both terms. Poverty is defined as the state of one who lacks material resources. This might be characterized by cramped housing, living on the streets or in a shelter, and a lack of transportation. People who experience poverty are less likely to go to school, receive adequate health care, and have less access to sanitary living conditions. It’s important to remember poverty can be experienced intermittently, for weeks, months, or years, and over generations. The longer one experiences poverty, the greater the affects and risks of developing unhealthy relationships with substances. 


Addiction is defined as a physical, as well as, psychological dependence. It is possible for people to become psychologically dependent without having a physical addiction. The psychological aspect involves craving, an intense desire to keep on using the substance/object of one’s addiction even when it’s obviously leading to problems. I’m sure you’ve experienced this sensation at various times in your life, whether with a substance like alcohol, chocolate cake, or television. Just the thought of going without the substance can fill one with dread and anxiety. With this as a side effect, it can be difficult to imagine life without the substance/ object.

The human body is amazing and can adapt to substances ingested, whether healthy or not. A side effect of this phenomenon is the physical dependency which can develop. This can lead one to experience withdrawal symptoms when the level of the substance in the bloodstream fall to low. These symptoms are highly unpleasant and can be fatal. Another outcome could be needing more of the substance to get the same effect. 

Dealing With the Underlying Causes

The underlying reasons for beginning the substance/ object dependency should be noted, observed and dealt with if one is to fully recover. Identifying the causes to seek out a substance give one more tools for dealing with the thoughts, emotions, and feelings as which arise, causing the craving for a substance.

Poverty and Substance Abuse

Research suggests a strong association between poverty, social exclusion, problematic drug use. This manifests itself as under or unemployment, insecure housing, and leaving school before graduating. This association coupled with other dispositions accumulate to mean some people are more at risk of addiction, although there does not seem to be any one single factor which determines whether someone will form an addiction. It is a mixture of genetic and environmental factors which play a role in forming addictive behaviors. 

There are 4 Risk Factors that Lead to Addiction

#1. Childhood Experiences

Continue reading “Addiction and Poverty: A Cycle We Can End”

A Heart Centered Yoga Sequence for Valentine’s Day

The Practice

Time for some self care, the best gift you can give yourself for Valentine’s Day!

This Heart Centered Sequence will open both the front and back of the chest region, the hips, buttocks, and the large muscle groups in the legs.


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Remain in each posture for one to three minutes, allowing your body and mind to unwind, and allowing the muscles and ligaments time to uncoil from their normal state of being. Feel free to make this shorter or longer, depending on your individual needs. Listen and respond to your body in my with care, especially on a holiday centered around showing other love and compassion.

Begin in Easy Seated Pose, placing a bolster or block under the sit bones for comfort. Allow the hands to rest on the knees or thighs with palms facing up. Bring your awareness to the breath, the space in the chest, and your heart (2-5 minutes).

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Forward Fold, move to Mountain, then follow the chest opening sequence using a strap.

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Move into Forward Fold, followed by Downward Dog, Runner’s Lunge, Low Lunge with a twist and, finally Half Twisted Lizard, with the hand on the heart.

From there, lie on the belly with the shoulder, elbow and hand at a 90 degree angle, roll onto the front of the shoulder, rest here opening the front of the chest.

Take 3-5 minutes to rest in Child’s Pose, focusing the breath on the back of the heart space.

Move onto your back, and move into full wheel (only if this is safe for your back and part of your regular practice). Bring the knees to the check soon after, as a counter pose.

Move into supported Bridge, then a Supine Twist.

End with a supported chest opener, 5-10 minutes, breathing into the chest space.

Ending the practice with an offer of love and self compassion by saying the following phrases to oneself:

May I be happy.

May I be free from suffering.

May I be safe and at ease.

Now, broadening the compassionate wishes to include all beings:

May all beings be happy.

May all beings be free from suffering.

May all beings be safe and at ease.

Happy Valentine’s Day!

-Love and Light-

Caitlin Renz

Happening This Week!

Winter Yoga explanation of classes (4)

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Amplify Your Practice: Group Meditation in the Wood River Valley

Group Med

New Format for Mindfulness Mondays at Flourish!

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The Power of Group Meditation

By Deepak Chopra, M.D.

Meditation has so many advantages that it’s become more popular than ever. Health, well-being, and mental processes improve with meditation and, over time, the benefits increase steadily. If meditation works so well for an individual, perhaps that power is amplified in a group. It could accelerate and expand everything. Let’s go into the possibilities.

At the most practical level, group meditation reinforces your desire to make it a daily practice. We all lead busy lives, and even the best intention to meditate can get lost once in a while. Joining a group can make you more committed to your practice. But a group can also represent a meditation lifestyle that inspires every member.

The Meditation Lifestyle

In the Indian spiritual tradition, this lifestyle has been condensed into three words derived from Sanskrit, each beginning with “S.”

  • Seva: Service without regard for the self. In service your actions harm no one and benefit everyone. You spread the influence of peace, which you have found personally in meditation.
  • Simran: Remembrance. In meditation you contact your source, the true self, and thus you remember who you really are. As you learn more about your true nature, your purpose for being here strengthens.

Read More Here

Continue reading “Amplify Your Practice: Group Meditation in the Wood River Valley”

Vegan Ranch Dressing: Super Bowl Sunday!

Repost from 2016

Over the weekend I treated myself to lunch at a local vegan restaurant in Ketchum, Idaho named Glow Live Food Cafe. Although I am never disappointed with their delightful menu and staff, I was truly amazed during this particular visit. I chose the Sun Valley Wrap; Cabbage greens filled with avocado, mixed greens, carrots, tomato, and quinoa. The woman taking my order promptly asked, ‘What dressing would you like with that?’. Scanning the menu my eyes landed on the hemp ranch, ‘Is the ranch vegan?’ I asked. With an ‘of course it is, this is a vegan restaurant,’ look in her eyes she responded, ‘Yes it is’. ‘Perfect, that is what I’ll have,’ and off she went.

Normally I wouldn’t order a wanna-be-processed-whole-food such as ranch. When I went vegan, then eventually raw vegan, I didn’t indulge in the ‘substitute foods’ which support people through the transition from processed foods to whole foods. I’m not saying it’s right or wrong, they simply weren’t foods I was interested in. The veggie hot dogs, vegan bacon, meatless slim jims and tofurkey italian sausages, to put it plainly, frightened me. These foods are more processed than many meats! I’d rather eat an organic elk pepperoni stick, shot, cleaned, and processed by a friend, than any meatless ‘Primal Stick’. I wanted to change my eating to include whole foods, natural foods, and plant based options, not replace the processed foods in my diet with different processed foods.

By eating nothing but whole foods I stopped buying dressings or dips because of the added chemicals which help the shelf life of the product. To this day I mainly dress my salads with vinegar and oil and possibly salt and pepper, although I do try and avoid salt (if it were up to me I would have already eaten all the salt in the world, but having high blood pressure at 23 was a bit alarming- I’ve been trying to quit ever since). But on this outing to Glow I was inspired. Not only to try a new recipe, I was inspired because I knew I was tasting whole foods the way they are made to taste: creamy and fresh while adding nutrients which feed the body.

I remembered ranch wasn’t created by Kraft Foods. It was created by Americans mixing buttermilk, garlic, salt, and dill to make a heavenly dip for their vegetables. Glow simply took out the dairy and added seeds to create the creamy taste. In keeping with this original recipe, I have blended the best of many different vegan ranch dressing recipes out there together, creating SUPER VEGAN RANCH!

Vegan Ranch Dressing

What You’ll Need:

High power blender


1 ¼ cup raw cashews

¾ cup water

⅓ cup extra virgin olive oil

¼ cup apple cider vinegar

3 tbsp lemon juice

2 tbsp agave or maple syrup (or honey which would make it vegetarian)

2 cloves garlic

2 tbsp diced onion

1 tsp dried dill

1 tsp sea salt

1 tsp black pepper

1 tsp horseradish

½ tsp cayenne pepper

What To Do:

Measure cashews and put them in a bowl. Fill bowl with water and allow cashews to soak for 1-4 hours. Drain cashews.

Put all ingredients into blender, including pre-soaked cashews.

Blend well for 1-2 minutes (if using a Vita-mix only go to variable speed 10).

This dressing has 50-60 calories per tbsp. It is a ‘whole food’ and packs essential fats, proteins, and immune fighting anti-inflammatories. I can’t think of a healthier way to enjoy salads, flaxseed crackers, zucchini chips, or (my husband’s’ favorite) organic chicken wings grilled on the barbecue, smothered in homemade sriracha, and dipped in delicious creamy ranch dressing!

Dressing is ready! Store in a glass jar with a tight lid.

It will last 10-14 days, but will probably be gone sooner!

Enjoy responsibly.

Huh?! Mindful Communication 101

Here’s this situation…

Someone is talking to you and half way through the conversation you awaken into the present moment and come to realize you have missed half (or all) of the content? Or possibly, after the person has finished, they ask you a follow up question? (oh no!) And because you have missed the entirety of the conversation, you stumble to reply with a nugget of unmindful wisdom… or simply say, “huh?”.

Guilty as charged!

This is the glowing neon sign which points straight to the meditation cushion for some deep listening practice!

Coming up…

Tips for practicing listening and also a guided meditation by Tara Brach (my favorite teacher!) focusing on listening deeply.

As you practice these skills, remember it is a practice. This skill develops over time. Continue to work when you remember to do so and not to judge yourself when you loose your listening attention. Simply stated, begin again, in the present moment with kindness. You’ll find that as you listen to others, you understand them better and can connect in a more meaningful way. 

Listening allows us to understand one another. Without this we are lost or unheard, hurt, and wanting others to see our point of view. Listen Deeply to heal yourself and others.

One beautiful aspect of practicing listening is that no one has to know! You can practice it with anyone, anywhere. One can also choose to tell a close friend, partner, or coworker they are practicing the art of listening, or communication in general. This may allow for accountability or a spring board for communication questions, “How did it feel to be fully listened to? The same? Different?”

Daily Practice

  1. Listen everyday as if for the first time – While talking to your partner, child, co-worker, anyone! Listen as if it were your first conversation, curious and open.
  2. Practice Silence – 3 to ten minutes each day resets and recalibrates your hearing and listening capabilities.
  3. Take off your headphones – although a wonderful invention, allowing us to be in control over what we hear and when do we do, the content and context to which is inputted into our brains. This has turned each of us into our own sound bubble, taking us out of the collective, disconnecting us from our surroundings (people, nature).
  4. Savor the mundane – the laundry machine, heater, water boiler, shower running, broom across the floor, crunch of snow, door slamming, cars honking, etc.


Practice with a Partner!

The Mindful Listening Exercise

The Mindful​ ​Listening​ ​exercise​ involves these steps:
● Step​ ​1​: Think of one thing you are stressed about and one thing you look
forward to.
● Step​ ​2​: Share your story with your partner.
● Step​ ​3​: Direct your attention to how it feels to speak, how it feels to talk about
something stressful, as well as how it feel to share something positive
● Step​ ​4​: Observe your own thoughts, feelings and body sensations​ ​both when
speaking and listening.
● Step​ ​5​: After each partner has listened and spoken, answer the questions
stated below.



Tara Brach – A Listening, Receptive Presence



Listen Up! https://www.ted.com/playlists/92/listen_up

Julian Treasure – 5 Ways to Be a Better Listener

Photo Credit: https://www.ted.com/topics/communication

Tara Brach – The Sacred Art of Listening


Refocus: A Meditation

Taking time out of one’s day to simply breathe can allow for space, clarity and equanimity when facing life’s challenges, which inevitably occur. This meditation  practice develops our capacity to remain centered in the pre-frontal cortex, the region of the brain involved in planning, decision making, and moderating social behavior, rather than sending us into fight, flight, freeze (the limbic system). In participating in the practice of meditation we realign ourselves to our own inner wisdom and moral compass and act accordingly. This can only bring about more happiness, compassion and joy in our lives.

Go on.. See for yourself!


Refocus Meditation

This meditation focuses on the sensations of breathing, specifically in the nostril region, regaining focus and awareness.

…My New Favorite Word…


mental calmness, composure, and evenness of temper, especially in a difficult situation.
“she accepted both the good and the bad with equanimity

Schedule Updates

Winter 2018 Schedule Updates

Hey there subscribers! I have accepted a position with the Wood River YMCA. I will be working there full, as well as teaching yoga, mindfulness, and recovery coaching.

What does this mean for you?

That you’ll have to come see me at the following places for mindfulness, yoga, and more!

I will continue to offer Mindfulness Mondays in Hailey* from 6:00-7:00 pm as well as heated yoga Tuesdays and Wednesdays in Ketchum at Gather and the YMCA. I will also continue writing on the subjects of yoga, meditation, and substance abuse.

I hope you can join me at one of the following venues!

***Yoga on Tuesday January 16th at Bigwood Fitness is cancelled due to schedule conflicts. See you on Thursday!***

Winter Yoga explanation of classes

*This donation based hour of mindfulness combines access to mindfulness articles, yoga, and meditation. I hope you join me in the continuation of training the mind and body to be present.

4x6 Flourish Movement and Mindfulness (1)

Are you feeling stuck or out of control in your relationship with food, alcohol, or drugs? Or in need of support and guidance on your path to recovery?

Are you ready to make real, powerful changes, working toward living an amazing and abundant life?


Fill out the contact form below to receive a free coaching session. After receiving your information, we’ll get on the phone to discuss your desires and challenges. Then, if you are ready, we will consider what working together will look like, what your program will include, and of course, answer all of your questions and concerns.




What is a Recovery Coach?

Recovery coaching is the collaborative work done between a professional Recovery Coach and their client to take the client from where they are now to where they want to be. Clients who hire a recovery coach usually are seeking relief from their addictions, or are seeking to enter into recovery, or want to enhance their recovery, always looking for a safer, more balanced, happier life. Coaches help clients sustain positive life changes.

I offer 4, 8, and 12 session packages to best suit your recovery needs.

Private Yoga (1)

Recovery Coach Post Card (1)


Last Chance to Register: Mindfulness Training

It’s not too late to register for the Mindfulness Training at the Wood River YMCA!

Register By Clicking HERE

An 8 week course to increase one’s ability to relax, improve self-esteem, increase energy and enthusiasm for life, improve ability to cope more effectively with both short and long-term stressful situations and notice a reduction in pain levels and/or an enhanced ability to cope with pain that may not go away.

Jan 2018 MBSR Poster

Tonight at Flourish in Hailey…

I am excited to be offering a 20/20/20 class with 20 minutes of yoga, 20 minutes of sharing mindfulness articles and discussion, and 20 minutes silent meditation at Flourish Foundation at 1030 Airport Way from 6:00 pm – 7:00 pm Monday evenings.

4x6 Flourish Movement and Mindfulness (1)


New Offerings Just For You!

2018 has arrived!

Let’s start it off right with making self-care a routine and sacred practice.

Check out my schedule below for times and offerings near you.

This year I am so excited to be partnering with studios and non-profits around the Wood River Valley, The Wood River YMCA, Gather Yoga Studio, Pure Body Bliss, Bigwood Fitness, and the Flourish Foundation to bring you several classes and mindfulness opportunities! Check out my schedule by clicking here or look at the offerings below.

I can’t wait to see you soon.


Caitlin Renz

4x6 Flourish Movement and Mindfulness (1)

PBB Yoga Flyer July 2017 (1)

Private Yoga (1)

Winter Yoga explanation of classes (2)

100% Committed


If you’re like most, you have probably quit something in your life. Most of us are well practiced! Whether it’s a weight loss goal, exercise routine, budget, educational track, career or sport team, we have all quit something. I’m not saying it’s bad to quit, sometimes it’s necessary for our own safety and self-care! But often we use false justifications for allowing this detrimental action. And it all starts with a thought… Continue reading “100% Committed”

Vip Vip Hooray and Thank you!

I want to give a sincere and robust thank you to all of you for supporting me this past year! Teaching Mindfulness and Yoga to the people in this valley has been my absolute pleasure. Recovery Coaching, working with adults and youth to continue living without reliance on substances, has been exciting, challenging, and insanely rewarding.

I could not offer these programs without your support!

When you show up, you inspire me to show up and fulfill my life’s goal to inspire wellness in us all.

Because of this inspiration and wealth of support, I am finally partaking in the opportunity to attend a 10 day meditation retreat known as Vipassana, or insight meditation. 10 days of silent meditation without cellphones, work, music, reading, or writing. It will be a challenge, but I know I will be better because of it. And I know I couldn’t have taken these steps without you all.

Thank you to the moon! And I’ll see you all in 2018.

I wish you all a wonderful holiday season filled with love, connection, laughter and joy.


Live on Purpose: Review, Imagine, and Create 2018

Oh my goodness! How can it be that we have completed yet another year?! I feel, with each cycle around the sun, I become more awake, more aware, and more present. Yet the moments, days, weeks and months continue to wiz by and an alarmingly fast pace.


It’s time to slow down, take inventory, and consciously decide where our future will go from here. When we take a step back to connect, reflect, and project, we create our future in relationship with our true selves, tapping into our own innate wisdom.

So, let’s do it already!

Grab your journal or a piece of paper or take the survey below*.

Go do it! I’ll wait…

Okay, Are we ready?

*Responses will be emailed to you and will never be shared.


Continue reading “Live on Purpose: Review, Imagine, and Create 2018”

Yoga and Addiction: Feel, Heal, Proceed

Words by Brittany Oliver

The benefits of yoga are far reaching, and because of this, it has become an increasingly strong presence in the world of addiction treatment. 

Yoga is commonly considered a natural form of medicine that can accompany a traditional treatment program. More and more treatment programs are expanding on their approach to addiction treatment by not just focusing on treating the addiction itself, but by using a more holistic approach that treats the person as a whole. Yoga in addiction treatment helps people develop the skills to overcome addiction and support sobriety in life after treatment.

Benefits of Yoga

Yoga has taken the world by storm, and millions of people now take part in the practice every day. There are numerous types of yoga, and depending on a person’s interest or desired intensity, it can range from a peaceful, meditative session to an intense, heart-pounding workout. All forms can be beneficial yoga in addiction treatment.

Yoga is an activity that can be done virtually anytime, anywhere, and at little to no cost. Many have found that through the practice, their physical and mental health has improved tremendously, and some have cited spiritual growth as well.

Yoga can provide a variety of different outcomes and benefits. Some of these include:

  • Stress relief
  • Pain relief
  • Increased energy levels
  • Emotional healing
  • Reduced fatigue
  • Improved sleep
  • Increased stamina and strength
  • Improved confidence and self-image

How Yoga in Addiction Treatment Can Help Heal Addiction

The most commonly practiced form of yoga today focuses on posture and breathing techniques. This form of yoga is commonly used in addiction treatment because of its ability to help people relax, focus on their breathing, and let go of outside influences. Addiction often negatively impacts connections in the brain that regulate emotions, control impulses, and help make good decisions. Once drugs and alcohol are removed from the picture, the brain can begin to reform those connections to improve those areas of functioning. Yoga in addiction treatment can often assist with this process by helping to regulate stress levels and reduce anxiety.

For many, addiction is often a way to fill a void or cope with stress. Yoga and other forms of therapy must help those in recovery find new, healthier ways of coping with stress and other negative experiences. The process of recovery is stressful on its own, and without their usual means of coping, a patient can easily become overwhelmed. Doing yoga helps people develop ways to regain control of their bodies through practicing mindfulness and self-awareness. By regularly setting aside time to practice yoga, many find they develop new ways to relieve stress and strengthen themselves physically, mentally, and emotionally. This also helps many fill the time previously spent acquiring and using drugs with healthier activities.

The Benefits of Meditation

Yoga works by unifying the mind and body to work together and achieve a sense of peace. Addiction can often make a person feel like they may be trapped in their own mind. Cravings, withdrawal symptoms, and negative experiences can cloud the mind and make it difficult to focus on anything else. Yoga also utilizes meditation to help calm the mind and release stress. Meditation can be done virtually anywhere and improves mental functioning. This can help those in recovery resist cravings and increase self-awareness to develop better impulse control. Meditation also has other numerous benefits that include:

  • Decreased blood pressure
  • Anxiety relief
  • Reduced stress
  • Better sleep
  • Reduced feelings associated with depression

Many who are introduced to yoga and meditation in treatment continue their practice after completing the program. There are numerous meditative exercises that can be used to help manage stress and improve mood. Breathing exercises, muscle relaxation, and the use of mantras all provide benefits in their own ways. While yoga and meditation should not be used as a replacement for traditional treatment options, these practices can be used in conjunction with rehabilitation to enhance a person’s recovery experience. For many, the process of developing new, healthy habits improves outcomes in recovery and reduces the risk of relapse.

Are you ready to make real, powerful changes, working toward living an amazing and abundant life?

Join Me For a Free Session!

Fill out the contact form below to receive a free coaching session. After receiving your information, we’ll get on the phone to discuss your desires and challenges. Then, if you are ready, we will consider what working together will look like, what your program will include, and of course, answer all of your questions and concerns.

I look forward to hearing from you,

Caitlin Renz



Finding Peace Among Chaos

“People wish to be settled; only as far as the are unsettled is there any hope for them”

-Ralph Waldo Emerson

Being unsettled means being in a constant state of becoming. Growth, a never ending process, can be exciting. It can also be scary, exhausting, and anxiety provoking. A re-frame of this thinking may be all one needs to find peace in this state of unsettled-ness.

Choices, Not Obligations

Instead of feeling this constant state of evolving is forced, or an obligation, one might choose to actively participate in the process. Co-creating each day and living with intention sets one’s life on a path, a trajectory, toward purpose and peace. When we are actively participating in life, without forcing our own narrowed will, and allowing change to occur, we live happy, balanced, and joyous lives.

When we do this, we are able to become open and curious about each day. Curious about what experiences, learning opportunities, and discoveries will occur. Rather than resisting, controlling, and minimizing this life experience, curiosity sets the tone for non-judgmentally allowing for participation without expectation.

Rejoicing in the feeling of being unsettled, one can acknowledge that nothing is for certain and permanent. Embracing this constant state of evolution can help one grow and evolve. Remembering you don’t have to be who you were yesterday is the path to true freedom and happiness.

As I embrace this sense of unsettled-ness as a choice, I see the positive evolution in myself. Each moment, each day,  and each year that I intend to be better than I was previously allows me choice, to decide on purpose who I will bring to the world while allowing the universe to do the rest.

May you find peace among chaos.

Mindfulness Based Stress Reduction: Course Offering

Mindfulness Based Stress Reduction Course in Ketchum, Idaho

January 12th- March 2nd!

Register at www.CaitlinRenz.com/MBSR

Jan 2018 MBSR PosterABOUT MBSR

The Mindfulness-Based Stress Reduction (MBSR) class is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life.

The 8 week program was first taught in 1979 at the University of Massachusetts Medical Center, and since that time, thousands of people have participated in MBSR courses offered around the world, including at leading medical centers such as Duke, Stanford and the Jefferson-Myrna Brind Center for Integrative Medicine. Continue reading “Mindfulness Based Stress Reduction: Course Offering”

Mindfulness Based Substance Abuse Treatment: Course Offering

Mindfulness Based Substance Abuse Treatment Course in Hailey, Idaho

January 8th- April 2nd, 2018

Register at www.CaitlinRenz.com/MBSAT


Jon Kabat-Zinn defines mindfulness as paying attention on purpose, in the present moment, and non-judgmentally. This practice is increasingly being used to reduce stress, improve concentration, manage difficult emotions and physical pain, and reduce unwanted behaviors. Mindfulness has been practiced for thousands of years, either by itself or as part or a larger tradition.


This program is not about telling participants what to do and what not to do. As a facilitator, my role is not to change participants. My role is to provide tools and coping skills to support one in reaching their self-decided goals. Continue reading “Mindfulness Based Substance Abuse Treatment: Course Offering”

Paths to Happiness

In this Ted Talk, actor Shawn Achor discusses happiness and the difference between doing X, Y, and Z then being happy and being happy then allowing that to support you in doing X, Y and Z. This simple idea challenged my way of thinking, which enticed me to reflect upon how I was coming to routine situations and interactions. Cognitively it makes sense; If one isn’t living in the moment, practicing happiness now, they won’t be practiced in happiness in the future.

Furthermore, actions stemming from happiness are much more effective at attaining happiness rather than actions stemming from discontentment, which will only breed more discontentment. It seems bizarre to do anything other than be happy in the moment when described in this way. If we act from a discontent place in order to become happy, it’s less likely we will do so with authenticity and connected purpose. If we work toward living authentically, being present and happy in the moment, those emotions will fuel and inject themselves into all we do.

We must continually reflect and celebrate the amazing-ness of regular moments throughout the day. This develops one’s capacity to be happy in the moment, which will fuel living happily in all moments. 

Practice Makes Perfect

Or so the saying goes…
Taking time to recognize and celebrate each moment has to be practiced. You might be wondering, “How exactly does one practice happiness?” Shawn breaks it down for us. Do one of the following each day or try all four. If you do this, happiness will soon be knocking at your door!

Continue reading “Paths to Happiness”

Two New Course Offerings: Mindfulness for All!

Click Here to Register for Mindfulness Based Stress Reduction

Click Here to Register for Mindfulness Based Substance Abuse Treatment

Jan 2018 MBSR Poster


Jon Kabat-Zinn defines mindfulness as paying attention on purpose, in the present moment, and non-judgmentally. This practice is increasingly being used to reduce stress, improve concentration, manage difficult emotions and physical pain, and reduce unwanted behaviors. Mindfulness has been practiced for thousands of years, either by itself or as part or a larger tradition.


The Mindfulness-Based Stress Reduction (MBSR) class is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life.

The 8 week program was first taught in 1979 at the University of Massachusetts Medical Center, and since that time, thousands of people have participated in MBSR courses offered around the world, including at leading medical centers such as Duke, Stanford and the Jefferson-Myrna Brind Center for Integrative Medicine.

Over the past three decades extensive research has now been done looking at the effectiveness of MBSR. Research shows that most people who complete this type of course find: Continue reading “Two New Course Offerings: Mindfulness for All!”


Take a Deep Breath..

Now, How do you feel?

Often, without realizing it, we hold our breaths. This is a way of fighting or straining against the present moment. This can cause physical and emotional feelings of stagnancy or stuck-ness, tension or tightness. It can also cause the nervous system to send heightened alert responses throughout the body, activating the bodies defense mechanisms. We can reverse these affects by enacting one simple practice: Breathing Deeply.

When one breathes deeply they stimulate the parasympathetic nervous system, or relaxation response, enabling one to feel more relaxed in the present moment. When we do this, we are more able to connect with how we are actually feeling in the moment. Providing ourselves this time, pausing and fully checking in, we can begin to develop our own capacity to recognize and communicate physical or emotional states of being.

So… take a deep breath and enjoy the amazing present moment.

Continue reading “Breathe!”

Daily Routines for Healthy Living

Jacqui Terra and I are so exciting about the upcoming workshop, Wellness Weekend at Pure Body Bliss in Hailey, November 4th and 5th!

Wellness Weekend November 4-5th 2017 (2)

Transitioning from fall to winter and into the holiday season can be demanding on one’s body and mind. Practicing self care during this time will support mental clarity, compassionate communication, and physical wellness.

Jacqui and I are here to help!

Below you will find how daily routines will support healthy living, which we will explore more in Session One of the Wellness Weekend, along with the schedule, description and sign up form for the workshop.

Daily Routines for Healthy Living

Starting the morning with a short, invigorating routine to wake up the body and mind, dusting off the cob webs, which will provide you energy and clarity though out the day.

dry brush

Dry Brushing: An ancient practice of awakening the skin and simulating the lymphatic system to drain, supporting the immune system. Similar to brushing your hair or teeth, dry brushing is the brushing of the skin in a specific manner with natural bristles. Other benefits include increased energy and blood flow, cellulite reduction, and exfoliation of the skin. You can purchase a dry brush at most stores which carry health and beauty supplies. Amazon also carries several options (click here).


Tongue Scraping: During the night the body begins eliminating unnecessary mucus from the body through the mouth. This build up, if left on the tongue, can be re-ingested and assimilated into the body which can compromise the digestive and immune systems. There is a simple solution: tongue scraping. There are several types of tongue scrapers on the market which are available at  Continue reading “Daily Routines for Healthy Living”

Creamy Carrot Soup

The transition from fall to winter is upon us. Unpredictable weather, colder Wellness Weekend November 4-5th 2017 (2)temperatures and reduced sunlight places pressure on our immune system; The perfect time to begin or renew one’s practice of Ayurvedic living.

This recipe includes carrots, a root vegetable, providing warmth and grounding as we move through this season of change. Turmeric, an anti-inflammatory used in Ayurveda, as well as ghee, provides healing to the gut and reduces cardiovascular disease. These ingredients combined with ginger and red chili pepper flakes gets the digestive fluids going, encouraging proper assimilation of nutrients.


This simple, savory and nutrient packed meal takes 5 minutes to prep and 30 minutes from start to finish. Perfect for a cold winter afternoon or an easy week night meal!


Creamy Carrot Soup

Serves 4                     5 Minute Prep                     30 Minute Meal

Ingredients Continue reading “Creamy Carrot Soup”

Work with Me: The Road to Recovery


I specialize in recovery-based life coaching for people seeking all aspects of well being: balance, clarity, focus, fulfillment, serenity, health and success. This means supporting clients recovering from the disease of addiction by guiding them through important decision-making processes with heart-centered purpose. Drawing out my client’s own inner wisdom and truth to transform challenges into meaningful change with an emphasis on wellness and mindfulness practices.

Part of recovery and avoiding relapse involves gaining new life skills and having a new vision for your life. One way to work through specific issues and continue learning and growing is by working in conjunction with a certified Recovery Coach. Recovery coaches focus on the present and future in helping clients make lifestyle changes, move forward to meet their goals and increase their life satisfaction. When working with a recovery coach you can ensure all client/coach communications are strictly confidential. Recovery Coaching is recognized as a key element of the new integrated treatment industry standard, Recovery-Oriented Systems Of Care.

What is a Recovery Coach?

Recovery coaching is the collaborative work done between a professional Recovery Coach and their client to take the client from where they are now to where they want to be. Clients who hire a recovery coach usually are seeking relief from their addictions, or are seeking to enter into recovery, or want to enhance their recovery, always looking for a safer, more balanced, happier life. Coaches help clients sustain positive life changes.

Recovery is a process of change through which individuals improve their health and wellness, live a self-directed life and strive to reach their full potential.

Continue reading “Work with Me: The Road to Recovery”

Mindful Yoga: Feel Good in Your Body

The act of yoga can be a powerful tool which develops resiliency, a sense of empowerment, and allows one to become self reflective. It calls us to continually re-establish ourselves in this moment, living in the here and now. In this embodied presence we are more likely to attend to strong emotions and sensations that arise, becoming an active participant in our lives, which creates happiness and contentment.

The Practice

Mindful Yoga

This sequence is gentle, made for most body types, requires no props, and is under 20 minutes.

May we be well, may we be free from suffering, may we be safe.


My Journey

My journey with yoga began when became very ill in the summer of 2012. I was a college student working with at-risk youth in a before and after school program. My life was a matrix of excessive drinking, excessive running, excessive studying/working, chewing tobacco, and eating a diet which consisted of nachos, Ramen noodles, and lots and lots of coffee. The perfect picture of health, right?

Continue reading “Mindful Yoga: Feel Good in Your Body”

The Reflective Yogi: How Journaling Can Deepen Your Practice

By becoming The Reflective Yogi one can acknowledge patterns and break through limiting beliefs and thought patterns. During this workshop we will discuss journaling 101 and how to begin a journaling yoga practice. Most importantly we’ll put this knowledge into action by practicing, reflecting, and sharing. I hope you’ll join me for this transformative workshop!

Basics & Beyond Workshop.jpeg


Ready to create the life you’ve always wanted, break free from destructive habits, overwhelm, and anxiety? Work with me privately! Choose from two programs:



Continue reading “The Reflective Yogi: How Journaling Can Deepen Your Practice”


“A belief is just a thought you keep thinking.”
– Abraham-Hicks

Recently, a yoga student of mine introduced me to the work of Abraham-Hicks (for more information click here). After doing some research, reading from their website and watching several videos, the above stated quote stuck with me, “A belief is just a thought you keep thinking”. After several days of reflecting this attitude or way of thinking, I had an ‘ah-ha’ moment! I realized we get to control the beliefs we have about ourselves, others, how we feel, think, act, and respond.

One word came to mind…


If we are in control of all of these aspects of our cognition, our life, and how we come to the world each day, we have real freedom. It is then that we don’t fall victim to our circumstances or how others think of us. Rather, we get to decide. How empowering is that?! Continue reading “Freedom!”

Fresh Figs and Peaches with Cashew Cream

The season for delicious, luscious fresh figs is upon us! Below you’ll find the recipe for a rich, creamy dessert which is gluten and dairy free, Yay! This delectable recipe also makes a divine breakfast. Whenever you choose to indulge, you’ll be happy you did!


Fresh Figs and Peaches with Cashew Cream

Dairy/ Gluten Free                    10 min Prep                      Serves 6-8  Continue reading “Fresh Figs and Peaches with Cashew Cream”

Sign Up Reminder! Mindfulness Training Monday Sept. 11th

Good Afternoon Wellness Seekers!

This is a sign up reminder for the Mindfulness Training beginning Monday September 11th, 2017 in Hailey, Idaho.

The Mindfulness Training is an eight week course which exposes one to various tools and strategies to better cope with everyday stressors using mindfulness practices.

Sign up online: www.CaitlinRenz.com/MBSR

Or call me at 208.309.1948

I hope to see you there!

MBSR (1) (1) Continue reading “Sign Up Reminder! Mindfulness Training Monday Sept. 11th”

Problem Solved!

In this model we break a problem, challenge or limiting belief into circumstances (facts), thoughts (attitude or judgement of the fact), feelings (both physical and emotional), action (reaction/inaction), and the result. From there, one can own the results of their actions and change them by revising thoughts, feelings, and actions.

Circumstances can trigger thoughts which cause feelings. Feelings cause actions which cause results. Results are the evidence of thoughts.

In the video below I walk you through these steps.

Continue reading “Problem Solved!”

Yoga: A Practice for Experiencing Life

One comes to the practice of yoga for various reasons; stress reduction, weight loss, tight muscles, and in the case of a now-loyal yoga client, a nagging partner. Whatever the motivation, many practitioners continue the practice because of the deep connection to experiencing life in the present moment. In yoga we practice being in our bodies, staying with our breath, embracing and allowing flow, discomfort, anger, and joy. We practice being with all the sensations and emotions which arise. Continue reading “Yoga: A Practice for Experiencing Life”

Recognizing and Overcoming Limiting Beliefs

ABCDE Mnemonic Device for Overcoming Limiting Beliefs/ Irrational Thoughts

As you create and manifest your intentions, dreaming big to create the life you’ve always wanted, old thought patterns may begin to take over. These limiting beliefs present themselves as negative self talk which, if unchecked, may begin to ruminate in the mind. Recognizing negative self talk patterns takes time and practice. One helpful practice is the use of the ABCDE mnemonic device.

A = Activating event: The event that triggers stress or worry.

B = Belief system: The cognitive component in a person’s reaction to events.

C = Emotional Consequences of A and B: Irrational thoughts produce imagined bad consequences. These can become self-fulfilling prophecies.

D = Disputing irrational thoughts and beliefs: Challenge one’s own irrational belief system as directly as possible.

E = Cognitive and Emotional effects of revised beliefs: Answering the questions, “How would I feel if this (revised) belief were true? How would I act? What would be different?”

How Do I Know If I Have a Negative Self-Talk Pattern or Limiting Belief System?

Continue reading “Recognizing and Overcoming Limiting Beliefs”

Easy Vegan Oatmeal Raisin and Walnut Cookies

Every good recipe begins with a craving. For nearly two weeks nutty, chewy oatmeal raisin cookies have been on my mind. Not just any oatmeal raisin cookie would do! I wanted one healthy enough as to not feel guilty while enjoying, which also contained fatty, savory nuts to satisfy my craving. This led me on a cookie hunt. The recipe below is the culmination of all my favorite vegan cookie renditions; Bananas providing moisture,  peanut butter and walnuts packing the protein, and flax-seed holding it all together.

Healthy? Yes!

Satisfying? Yes!

Vegan? YES!

Say hello to your new favorite cookie!


Oatmeal Raisin and Walnut Cookies

Vegan/ Gluten Free

One Bowl                     30 Minutes                     Makes 20-24 cookies

Continue reading “Easy Vegan Oatmeal Raisin and Walnut Cookies”

Envision Your Life, Make a Plan, Take Action

Without a plan one floats through life aimlessly, without direction. If you notice you’ve drifted from your goals, values and dreams, don’t wallow in self-pity. That’s not helpful. Instead, take action now by identifying values, dreaming big, and setting goals to create a fulfilling, happy life. When creating goals, be realistic and as specific as possible. Then, make a plan and take action. You deserve to live the life in which you’ve always dreamed. Whether you are 20 or 80, now is the time to work toward a healthier, happier you!

Life Goal Quote


Below I’ve provided questions to uncover your desires, values and dreams, which will support and guide the reflection portion based on seven areas of your life: Health and Wellness, Relationships, Physical Environments, Career, Money and Finances, Leisure, and Personal Development. Break out the paper and pen and answer the following questions or download the PDF here.

Uncover your Desires, Values, and Dreams

Answer the following questions to dive deeper into your aspirations, motivations, fears, and goals. Continue reading “Envision Your Life, Make a Plan, Take Action”

Low Back Love: A Yoga Sequence

The lumbar spine, or low back, is a remarkably well-engineered structure of interconnecting bones, joints, nerves, ligaments, and muscles all working together to provide support, strength, and flexibility. However, this complex structure also leaves the low back susceptible to injury and pain.

-John Peloza, MD

Low back pain is a physical discomfort most of us have experienced. Sensations range from tightness or soreness to dull, acute, or severe pain. Common causes of back pain include improper movement in the spinal joints, disc damage, or nerve compression.

There are several ways to support, strengthen, and lengthen our low back which we can incorporate into our  every day routine. We can begin by becoming mindful of our posture when seated or standing, keeping a neutral pelvis, and engaging the abdominal muscles. This will support the low back and guard it from overuse and strain. On the yoga mat, following a short daily practice will allow for more mobility and less inflammation, while strengthening/ lengthening the supporting ligaments and muscles. Although not all low back pain can be addressed with the following practice, maintenance is key to keeping pain at bay.

Practice, Breathe, Rest, Repeat

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Low Back Love

Child’s Pose – Balasansa

  • Begin with arms extended, sinking deeply into the hips and breathing into the belly.
  • Stretch one hand 4-6 inches further than the other, breathing into the side body. Repeat on opposite side.

Cat/ Cow – Marjaiasana/ Bitilasana

Continue reading “Low Back Love: A Yoga Sequence”

Taco Night! Cashew Cheese, Wild Rice, and Nut/Seed “Meat”

There’s nothing like a warm tortilla filled with fresh veggies, salsa, cheese, rice, and perfectly seasoned meat – vegan style. Add a refreshing beverage with a squeeze of lime and you’re in heaven!

These tacos are delicious, easy to assemble, and make great leftovers (can be stored for 5-7 days in the refrigerator). Best of all they are a crowd pleaser, satisfying both meat eaters and plant based foodies! Continue reading “Taco Night! Cashew Cheese, Wild Rice, and Nut/Seed “Meat””

Work With Me: Private Health and Wellness Coaching (3 Spots Available)

What Is Health and Wellness Coaching?

And Is It Right for Me?

Health and wellness coaching is a process that facilitates healthy, sustainable behavioral change by challenging a client to listen to their inner wisdom, identify their values and goals, and act upon those discoveries.

Working privately with a health coach is helpful when one struggles with behavioral change, goal setting and following through, or turning one’s vision into reality. This form of support is for those who are seeking knowledge and strategies to develop healthy habits and autonomy in their lives. If you are ready to invest in the betterment of your life, with a desire to achieve different (improved) results with a new, personalized approach, private coaching is for you!

be who you want to be Continue reading “Work With Me: Private Health and Wellness Coaching (3 Spots Available)”