Well, yes. It is simultaneously a poignant and powerful time to take a look at this notion. Whether you are single or attached, the idea of loving and caring for yourself should never grow old or tiresome. To boot, the fact that the days of winter are rather short gives us the extra nudge to stay inside, nurture ourselves, and take time to sink into the quiet contemplation that winter invites.

Take time to create a list of things that you know will make you feel good — things that you don’t normally do. Taking concerted time to contemplate what will support you best in caring for yourself is part of the process. It can be easy for us to get into daily routine and then have the excuse that “I just don’t have enough time to think about or do anything for myself.”
So make the time.

These don’t have to be extravagant things that take a lot of time or money. They can be simple things that recharge your batteries and remind you that to love thyself is a worthy endeavor.

My Love-Thyself List:
* Create your own bath salts at Rebecca’s Herbal Apothecary in Boulder.
* Go to a hole-in-the-wall nail shop for an inexpensive, no-fuss pedicure.
* Drive yourself to Westminster AMC 24 to see a romantic comedy that you’ve been dying to see (even though it gets panned by the critics); be sure to buy popcorn.
* Curl up in a comfy chair and read your favorite Jane Austen title (purchased at your local bookstore, of course).
* Attend a restorative yoga class at Studio Be in Boulder.

— By Kimberly Jonas
Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.

Whether you celebrate the holidays or not, it’s nearly impossible to avoid the barrage of input that marks this time of year. However, you have a choice about how to handle it all. You can choose to put your head down and barrel through it, hoping against hope to survive another month of December. Or, put a few simple practices into place that could make this a welcome month on the calendar.

Take control.
December can so easily be taken over by the excess of things. Too many parties, too many shopping trips, too many long hours at the office to prepare for the holiday downtime. We start out feeling like it’s going to be fine, only to find ourselves exhausted later in the month because we didn’t do anything to prevent the overload.

The best way to avoid end-of-the-season resentment and exhaustion is to start at the beginning of the month and chart the activities that you really want and need to undertake. By taking time to plan your month before it happens, you are making a conscious choice to tame the holiday madness.

Ultimately, you have control over a lot of the things that can make December feel crowded. Sure, we can convince ourselves: “I just have to go to that party” or “I have to go to three different malls.” Are you challenging yourself to evaluate the truth of these statements? What will really happen if you whittle things down? Will you lose your job? Will your family love you less? Will your social circle dwindle?

Yes, some of the decisions might be hard. You might have to withstand a few guilt trips. Through it all, keep reminding yourself that these choices are going to make your holiday season more enjoyable.

More of what you want.
Once you commit to a more reasonably-paced schedule, you’re already well on the way to savoring a more sane holiday season. By cutting out the things that will drain your energy unnecessarily, you inherently make the choice to take pleasure in the things that inspire you: seeing your kids more during their break from school, hand-making holiday gifts for your closest friends, sitting down with a cup of hot cider and a good book.

Once you make those initial choices, the process is not over. You will undoubtedly have ongoing opportunities to make your days as stress-free as they can be. At any given moment during the month, you have the power to change course away from the eyeball-rolling experiences of holidays past.

If you’ve chosen to visit extended family, you might have to make the decision to bow out of some activities in order to maintain an even keel. Or you might have to make that last-minute call to cancel your attendance at a social event because you aren’t seeing enough of your family. Again, not all of these choices will be comfortable, but they do all have the potential to have you sailing into the New Year, energized and fulfilled.

The point is, we can chalk this up to “it’s that time of year again” and gird ourselves for the worst, or we can sit down calmly on Dec. 1 and get a lay of the land, pen in hand, ready to design a do-able season. It will require discernment and a healthy measure of self-control, but once you take these few simple steps, there’s no doubting that you’ll be able to have your fruitcake and eat it, too.

— By Kimberly Jonas
Jonas, of Boulder, facilitates individual and group experiences in body awareness, personal inquiry, and intentional space. Contact her at www.kimberlyjonas.com.

Needing to shake off a bit of that holiday stress? Join Jonas for some refreshing and de-stressing movement classes:
Wednesday evenings 6-7:30 p.m. and 10:30 a.m.-noon Saturdays, Core Movement Studio, 1844 55th St., Boulder, www.body-mantra.com.

Whether you celebrate the holidays or not, it’s nearly impossible to avoid the barrage of input that marks this time of year. However, you have a choice about how to handle it all. You can choose to put your head down and barrel through it, hoping against hope to survive another month of December. Or, put a few simple practices into place that could make this a welcome month on the calendar.

Take control.

December can so easily be taken over by the excess of things. Too many parties, too many shopping trips, too many long hours at the office to prepare for the holiday downtime. We start out feeling like it’s going to be fine, only to find ourselves exhausted later in the month because we didn’t do anything to prevent the overload.

The best way to avoid end-of-the-season resentment and exhaustion is to start at the beginning of the month and chart the activities that you really want and need to undertake. By taking time to plan your month before it happens, you are making a conscious choice to tame the holiday madness.

Ultimately, you have control over a lot of the things that can make December feel crowded. Sure, we can convince ourselves: “I just have to go to that party” or “I have to go to three different malls.” Are you challenging yourself to evaluate the truth of these statements? What will really happen if you whittle things down? Will you lose your job? Will your family love you less? Will your social circle dwindle?

Yes, some of the decisions might be hard. You might have to withstand a few guilt trips. Through it all, keep reminding yourself that these choices are going to make your holiday season more enjoyable.

More of what you want.

Once you commit to a more reasonably-paced schedule, you’re already well on the way to savoring a more sane holiday season. By cutting out the things that will drain your energy unnecessarily, you inherently make the choice to take pleasure in the things that inspire you: seeing your kids more during their break from school, hand-making holiday gifts for your closest friends, sitting down with a cup of hot cider and a good book.

Once you make those initial choices, the process is not over. You will undoubtedly have ongoing opportunities to make your days as stress-free as they can be. At any given moment during the month, you have the power to change course away from the eyeball-rolling experiences of holidays past.

If you’ve chosen to visit extended family, you might have to make the decision to bow out of some activities in order to maintain an even keel. Or you might have to make that last-minute call to cancel your attendance at a social event because you aren’t seeing enough of your family. Again, not all of these choices will be comfortable, but they do all have the potential to have you sailing into the New Year, energized and fulfilled.

The point is, we can chalk this up to “it’s that time of year again” and gird ourselves for the worst, or we can sit down calmly on Dec. 1 and get a lay of the land, pen in hand, ready to design a do-able season. It will require discernment and a healthy measure of self-control, but once you take these few simple steps, there’s no doubting that you’ll be able to have your fruitcake and eat it, too.

— By Kimberly Jonas
Jonas, of Boulder, facilitates individual and group experiences in body awareness, personal inquiry, and intentional space. Contact her at www.kimberlyjonas.com.

[hec: box:  ]Needing to shake off a bit of that holiday stress? Join Jonas for some refreshing and de-stressing movement classes:
Wednesday evenings 6-7:30 p.m. and 10:30 a.m.-noon Saturdays, Core Movement Studio, 1844 55th St., Boulder, www.body-mantra.com.

Okay, maybe that feels like a little much, given how many things we have to accomplish in one day. So let’s back it up to hours. Hours that we’re awake. Say, an average of 16 hours a day. That’s 16 opportunities to express gratitude every day.

That seems pretty reasonable. So why don’t we do it? Why do we so often save up our gratitude and express it only on special days that demand it, like Thanksgiving?

This busy life we lead.

The fact is, we are living at a time when things are moving at break-neck speed. With constant advances in technology, medicine and product innovation, the call to watch more YouTube, push our bodies to the brink and consume more things becomes almost deafening. Our minds and environment convince us that more is better, less is lazy. In fact, we can barely get through our to-do list every day, let alone express gratitude 16 ways, 16 times.

This is what I refer to as the Erosive Life. A life that is measured by what we still have to do, causing levels of emotional and physical erosion that is harder and harder to shore up over time.

Sure, in the beginning, we hardly notice. Adrenaline, caffeine and will power keep us going. Until those things no longer meet endless energy demands. And a whole host of other symptoms start to present: fatigue, burnout, resentment and depression among them. Adding up until we get the flu or have to take a full day off to recover. After which, we start the same process all over again.

It would seem that there has to be an alternative solution to the Erosive Life, other than this cycle that ends in stop-gap, siren-blaring, last-ditch emergency measures.

Sustainability.

This is where our 16 doses of gratitude come in. Acting as the braking system for our ever-busy lives. As we take time, every waking hour, to express some measure of gratitude, we redirect the mind from its standard, “do more” initiative. Asking ourselves to be satisfied with what we do have, rather than what we do not. Satisfied with what we have accomplished, rather than what we have not.

In effect, we are reprogramming the mind and body, asking them to take stock of what is good and healthy in our lives, rather than encouraging them to be constantly moving toward what’s next, what’s better, what’s not yet done. Over time, as we feed that part of ourselves that is satisfied with what is, we stem the erosion that comes from our co-dependent relationship with the should-have’s and must-do’s in our lives. Our gratitude becomes the fuel that balances and sustains us, even during the busiest and most pressing of times.

Give it a try.

Your trial period can start right now. Give yourself two weeks. One time, every hour that you are awake, stop and take at least one minute to express gratitude. Move beyond the lure of lip service and really dive into a full, detailed, rich articulation. You may speak it, write it, sing it, dance it, think it or draw it; to yourself or to someone else. The important thing is that you do this with all of your attention focused on the moment — no folding the laundry or leaving the stereo on while crafting your thanks. Stop everything and direct your energy and attention toward the gratitude.

Because you are asking your system to consciously develop a new, more sustainable pattern that keeps erosive tendencies at bay, it may not always be easy. Hence the Rx of once per hour, every day. As with anything, regular practice will get you through the rough patches, until your efforts add up to a daily life marked by ease, presence, and, yes — gratitude.

We want to hear about your daily gratitude practice. Email kjonas@womensmag.com with your story.

– By Kimberly Jonas
Jonas, of Boulder, facilitates individual and group experiences in body awareness, personal inquiry and intentional space. Contact her at www.kimberlyjonas.com.

And then there are the days when we wake up ready to write out a formal invitation to Change, complete with an RSVP at the bottom. When we make no bones about asking for a heaping dose of transformation with all the fixin’s, please.

Photo by Flickr user Just Me....

And so, how to best handle the days when we’re fired up, ready for anything? We can choose to go in blindfolded and hope for the best — much like moving through a dark room, arms awkwardly thrust out in front of us. Or, we can choose to be more prepared, setting ourselves up with some basic tools to maneuver the landscape of transformation.

Craft your intentions.

If you are going to take the time to formally invite change into your life, you might as well make it worth your while. Set an intention. What is it that you would like to shift? Be clear. And realistic.

In order for our intentions to have staying power, we must evaluate where we are now and determine what can realistically come next. Not that our more visionary, lofty goals aren’t valid or attainable. On the contrary. We move more effortlessly toward our most creative and cherished dreams by choosing do-able steps along the way.

Once you have a handle on your intention, repeat and repeat again. The more you articulate your wishes, the more they are being heard. It doesn’t matter what you believe in — God, Spirit, the help of others, your own power of manifestation. This is about opening yourself up to help in whatever form it wants to come.

Eyes and ears open.

Once you’ve articulated your intention, it’s time to turn up the volume on your senses. Listen and watch for signs pointing you in the direction of true transformation. Particularly circumstances that you might label as coincidence, because they often serve as the most unexpected catalysts on our path of change. Of course, there will also be the obvious “Eureka!” moments that will propel you into realms of transformation that you might never have imagined. Make sure to enjoy those heady experiences to the fullest.

If you land in a place of overload, invoke the power of discernment. Be attentive to what needs to be filtered out and what needs to be embraced. It can help to return to your original intention if you are feeling overwhelmed or lost. The simple question, “Is this person, this situation, helping move me toward my goal?” can weed out the charlatans that divert you from your true purpose and intention.

Embrace the journey.

Once you actively invite in change, the floodgates will be open for business. You will be awash with opportunities to step forward, to challenge yourself, to take action, to transform. Sometimes you’ll have to take two steps back to reassess and choose a more appropriate route. Sometimes you’ll find yourself moving forward at bionic speed, with no resistance in sight.

That’s the thing about transformation: It asks us to take a leap of faith, with a willingness to suspend the rational mind that thinks it knows the most logical steps to our goal. Once we surrender to the joy and mystery of the journey itself, the day will come when we find ourselves in the company of the very changes we invited in the first place.

If you go
Join Kimberly Jonas for an immersive weekend of transformation through movement and personal inquiry, Nov. 6-8. Visit www.body-mantra.com/services.html#immersions for more info on times, cost and registration.

— By Kimberly Jonas
Jonas, of Boulder, facilitates individual and group experiences in body awareness, personal inquiry and intentional space. Contact her at www.kimberlyjonas.com.

No matter what the occasion, you probably have a particular feeling rise up when you think about these kinds of events in your life. A feeling of deep relaxation. Of relief. Of expansion. Of gratitude.

These are the experiences — the rituals — that have the potential to play a powerful role in our lives. To help us move through tough times, to lift our spirits when we are low, to shift our vision and invite us to celebrate the beauty of life.

What it’s all about.

Ritual doesn’t have to be about spending lots of time or money (though a weeklong guided trek through the mountains of Peru might be the perfect thing for you, if you can swing it). It is the intention of our ritual that gives it its power. Create a ritual that has meaning, and it can transform the most overwhelming emotions and experiences.

Beware the urge to make your rituals about achieving a particular outcome. Ritual is not always about moving in a straight line between point A and point B. On the contrary, conscious ceremonies and rites require that we remain open-minded so that we can welcome new viewpoints and unexpected insights. In order to open fully to the power of your intention, be willing to accept an outcome that you never expected.

This isn’t always easy stuff. Yes, it would be fantastic if we could create a bubbling, witch’s brew on the night of a full moon, utter a few Shakespearian invocations, raise a hand to the sky and — poof! — everything has changed.

But the reality is that diligence is often a requirement when ritual is involved. We must stay attentive to our process and build from a foundation of faith so that the hidden wisdom can emerge.

Start with the obvious.

Photo by Flickr user visualpanic

There is probably something happening in your life right now that jumps out as being a drain on your energy. Maybe you are staying up late every night, working. Or recovering from a painful divorce. Or battling an illness. This is the inspiration for your ritual. By rallying around a particular event or circumstance, we consciously invite transformation.

Ritual can take many forms. If it is a new concept for you, start simply:

1. Take a slow walk around the block at the end of the day, taking time to acknowledge five things that you are grateful for from that day.

2. Take a bath, complete with your favorite music and scents; set the intention for your worries and sorrows to slip silently into the water.

3. Invite your three dearest girlfriends over to share a meal and to speak why you are each so important to one another.

4. Choose a yoga or other movement class that allows you to joyfully relate to your body for a couple of hours.

The key is to weave specific purpose and action together. Alone, the hot bath, the walk, the yoga class are absolutely helpful. However, invoking your most heartfelt intention into those activities will magnify their potency.

When it comes down to it, rituals ask us to enter an altered state — one step or many steps removed from the bustle and schedule of daily life. Through our own private ceremony, we invite a modified view of daily events, balancing pointed, clear intentions with a healthy dose of surrender. We have to simply open to the powerful magic of these rituals to discover new pathways for ourselves — and endless beauty along the way.

Step into the ritual of dance every week with Kimberly Jonas. BodyMantra classes are held at Core Movement Studio, 1844 55th St., Boulder; 6-7:30 p.m. Wednesdays and 10:30 a.m.-noon Saturdays. Check out www.body-mantra.com.

— By Kimberly Jonas

Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.

Any long-distance runner will tell you that maintaining a sprint speed over an extended stretch is simply not feasible. In order to establish a rhythm that allows the body to fuel itself and recharge for the long haul, slow and steady is the ticket.

We live in an ever-accelerating world, where more work, more communication, more time spent being “on” is touted as the only way to live and get ahead.

Photo by Rémi Carreiro, Flickr user Purplepick.

Paralleling this trend is the ever-growing percentage of our population suffering from chronic fatigue, adrenal failure, depression, insomnia, poor heart health and obesity. The two are inexorably linked: The more we go, go, go, pushing our systems to take on additional stressors, the more our physical and emotional states decline.

So why do we do it? Why do we take on more when we know, deep down, that we’re already exhausted or pressed to our limit? Answering this question honestly will provide insight that could help turn down the speed of your full-to-the-brim-and-then-some life.

There are two common answers to the question of why we choose to keep running on empty:

Because so-and-so (my boss, my husband, my mother) wanted/needed me to take care of something.

Because I had some extra time and thought I should use it to do something “productive.”

In the first case, it’s important to understand how often you undertake additional tasks for someone else. If you are being asked to add things to your plate at the behest of others, take stock and notice if those activities make up the majority of your to-do’s. Though it is important that we be willing to help others, that doesn’t mean that we have to yield to their requests so much that we become fatigued or resentful. Balance your to-do list so that you are attending to your needs and wants at least as much as you are others’. At home and at work.

In the second instance, beware of creating busywork. Cultivating an attitude of “more is more” leads to anxiety and burnout. Just because you have extra time doesn’t mean you have to fill it talking on the cell phone, surfing the Internet or reworking an already-comprehensive sales report. Watch this tendency to keep going, even when you don’t have to. Become your own coach, reminding yourself when you are overdoing it with unnecessary time-fillers.

Once you stop filling every single second, you might be surprised by what you discover. By slowing down, we make space for the things that matter, and learn about what doesn’t matter as much as we thought. This practice will undoubtedly leave you with more time to complete the activities that you do need to get done.
To listen to your spouse with more clarity and focus. To eat lunch away from your desk. Or to take a nap because you feel tired.

We have been taught that fast and efficient is the only way. It’s up to us to take charge, step out of the fast lane, and remind ourselves that slow and steady does win the race.

— By Kimberly Jonas
Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.

Most of us are familiar with the ancient yin yang symbol. Two teardrops, one black, one white, entwined in a circle. Yin: the dark, the feminine. Yang: the light, the masculine. Two opposing forces, interconnected and interdependent. A symbol exemplifying the quest for balance of these two forces in our lives.

Though balance might be the ultimate goal, the truth is that many women have had to defer to their masculine qualities in order to survive and thrive in American society. That could be growing up as “tomboys” just to be able play the sports we love. Or putting on a less-than-feminine business suit in order to fit in with the “good ol’ boys.” Or maintaining a ruthless, competitive attitude so that we are acknowledged as “having the chops” to get things done. Sadly, all of these tendencies and teachings have led the feminine — the yin — to be often repressed and uncelebrated.

Photo by Flickr user MReder Design

Of course, this is a generalization. Many women have broken through the glass ceiling, and done it while drawing fully from their feminine roots. These are the women who have inspired us throughout history and have illustrated how our inherent feminine qualities can be a powerful counterbalance to the masculine tendencies in our society.

Now, though it might sound fun, this isn’t really about painting your toenails pink, sporting high heels and wearing sexy dresses (though that may be how the feminine expresses through you). Bringing our yin into play is about embracing her archetypal qualities, acknowledging the symbols of her strength: receptivity, intuition, creativity, emotional intelligence and tranquility.

Take a look at how each of these plays a part — or not — in your life:

Receptivity: Opening to all possibilities without judgment.
Intuition: Listening for answers and guidance that comes from within.
Creativity: Cultivating ideas that inspire ourselves and others.
Emotional intelligence: Connecting consciously and wisely to our emotions.
Tranquility: Choosing a state of calm, peace and restfulness.

These characteristics act as good measures of the role that yin energy plays in your life. By noticing where there is a deficiency of these elements in your day-to-day, you can identify the areas that are out of balance. Perhaps you’ve been extremely judgmental of late, skipping rest in between activities, or trying to form logical explanations about something that just makes you want to cry. Once you have a lock on which fundamental feminine attributes are not operating at their fullest potential, you can start the process of invoking them more frequently.

Don’t be surprised if you have a less-than-enthusiastic response to these yin qualities. You might shy away from letting them shine, as they are so often associated with weakness.
However, once you start to try them on with conviction, you’ll see that these aspects of the feminine are about strength, power and balance. When it comes down to it, who doesn’t want to be in the presence of a kind, self-assured, authentic, expressive woman that knows how to take care of herself?

— By Kimberly Jonas
Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.

Quote of the month
“It is the mark of an educated man to be able to entertain a thought without accepting it.”
— Aristotle

It’s that time of year: time to give. Gifts. Presents. Things. But what happens when all of the packages are opened, wrapping paper and ribbon discarded? This is the time to step into a world of giving that doesn’t involve things — the kind of gifts that are the most rewarding and lasting.

No strings attached.

Find creative ways to serve others that do not have a price tag attached. Open the door for a stranger. Volunteer two hours at a local shelter. Listen patiently to a loved one who needs support. You might just find that the gift in these actions is for you to receive.

Give the gift of self.

Giving to yourself gets a bad rap. It’s selfish, right? We beg to differ. Self-care, taken in reasonable doses, will help you to be more present and less stressed in the long run. So, go ahead and take that afternoon nap. Decline that extra holiday party. Order take-out. When you are more centered and relaxed, you will be a gift to everyone around you.

Jonas is a Boulder-based intuitive guide and healer and teacher of yoga, sacred movement and meditation. Contact her at www.body-mantra.com or info@body-mantra.com.

Quote of the month:

“Change is the only constant.”

- Ancient proverb

There are particular days of the year — New Year’s, early Spring, birthdays — when it seems a crime not to consider what we can refresh and reinvigorate in our lives, when setting goals for ourselves can feel motivating. Then there are the experiences that practically force us to rearrange things: We lose a job, go through a divorce, or experience the death of a loved one. Times when we don’t feel like doing much other than just surviving.

Whether it is foreseen or not, change is inevitable. Our responses to the ongoing shifts in life are what define us. We can view the forward pace of change as uninvited or unmanageable and remain in a state of stagnation. Or, we can embrace that forward motion as an ally on our path to transformation, opening to the staggering, endless possibilities that stem from going with the flow.

Out of control.

What happens when something that’s out of your control changes? Another birthday ticks by, your teenager leaves for college, or your partner suddenly announces he or she has met someone else. These are the times when we are undeniably, inextricably, standing at the proverbial fork in the road. One direction points to a road of resistance and rebellion, the other to a road of curiosity and flow.

When we encounter situations that are unexpected or uninvited, our most challenging emotions often arise: anger, grief and fear. These emotions can push us into places of defiance and denial, as we exert all of our energy to try and stop the flow of change. Not surprisingly, the more effort we expend trying to maintain the status quo in a situation over which we have no control, the less energy we have to move in new directions and embrace new possibilities.

Not that we should ignore the emotions that arise when we are being challenged by change. On the contrary, as we express and exhaust those emotions, we are making our way to the path of least resistance.

Easier said than done, right? Indeed, 90 percent of the battle is learning how to recognize when we are trying to push the cart uphill — going against the flow — and consciously making the choice to open to the natural course of things. The beauty of the process is that once you’ve moved into a place of surrender — which takes time and the support of friends, family and community along the way — the final 10 perfect of the journey is often marked by surprising and fulfilling revelations.

Bring on the change.

Then there are moments in our lives when we actively invite change in: a New Year’s resolution to get out and be more social, the pact with our business partner to increase next month’s sales, or our daily “to do” list. It can be exciting to envision and invite new ideas that will cultivate personal rejuvenation and renewal. The rub comes when our goals end up in the driver’s seat and leave us feeling obligated, exhausted and inadequate.

If you feel less-than-jubilant about the goals in front of you, ask yourself these questions:

Do you expect yourself to be a superhero and do the work of three people?

Are you too hard on yourself, pushing yourself when no pushing is really necessary?

Are your goals really the goals that someone else would like you to achieve?

Are you measuring yourself against someone or something?

If you answered “yes” to any of these questions, it’s time to reassess and reshape your goals.

The first promise that we should make when forming objectives is to ourselves: a promise to be realistic. You can still day dream and have big visions for the future, but keep your present-day goals in the realm of attainable. Otherwise, you are setting yourself up for failure.

Once you get clear about your definition of realistic, get creative, make a list and dive in. After you surpass many of your reasonable, short-term goals, you might just find that the changes you never thought possible have already come to pass.

Jonas is a Boulder-based intuitive guide and healer and teacher of sacred movement, yoga and meditation. Contact her at www.body-mantra.com or www.kimberlyjonas.com.