Building Routines & Creating Structure


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I discuss ALL of these topics and more. Scope it, it is now posted on Elise Blaha Cripe’s Elise Gets Crafty podcast above! Enjoy you lovely creatures of habit… 🙂


Design Your Change

YOU are the most influential person in your world. Your life thrives around fitness, athletic, and health goals. But, you feel stuck. You have a mental block with your sport, a rut in your workout routine, or are drained finding the energy to get going with your healthy lifestyle that you know you are capable of.

Let’s talk. Let’s make some change. Write to me by Sunday, August 23rd, at, and tell me in what area you feel that you’re trudging through mud. Let’s get clear with your WHY, purpose, and goals.

I will choose ONE person for a complimentary 1.5 hour session, where we will tap into your hidden drive in order to shift your perspective!

The PERK? Because taking care of yourself on the inside is as important as taking care of yourself on the outside,  my winner will also receive a code to spend $100 on the natural skincare line that I personally use and love, Natura Culina (

Healing Foods

Herbs and spices in wooden spoons - beautiful kitchen image.

You know that feeling when someone asks you what your favorite movie or book is, and you sit there and say “THAT IS HARD! I DON’T KNOW!”..Well, yeah. It is. But, in this case, I do have a favorite “book”. However, calling it merely a “book” is an not doing it justice! Healing With Whole Foods by Paul Pitchford is a genius of an almanac… a 753 page gem of a resource on how we can heal our body with whole foods. It focuses on combining healthy Chinese medicine practices along with our current Western research to create an optimal path of nutrition!

My goal? To increase your peak performance in your sport, athletic ventures, and in your life. I work alongside my Stilwellness athletes and exercisers alike on how to optimally live their lives so that their physical, mental, and emotional selves align in balance. Below are 3 of my core findings of an individuals’ physical and mental stressors, as well as respective foods/herb choices that has been proven to heal.  **{These are merely facts/suggestions from the almanac, however I always support a natural/functional medicine doctor or herbalist as needed. I recommend picking up a copy of this almanac to further read and have explanations for the following!}

1) IMMUNITY– our lives keep getting “busier”, and we don’t slow down. The result?Low immune systems and possible sickness. Implement: ginger root, elder flowers, chamomile, rose hips, garlic, cayenne red pepper, peppermint, yarrow, cabbage (rich in vitamin C), parsley, carrots, grapefruit/most fruits, chlorophyll-rich foods (spirulina, sea-vegetables)

2) ANXIETY/STRESS– again, we are in an “information age”, and the daily mental overload is inevitable. Welcome…anxiety. This causes an excess of yang which can in turn create a sense of heat in our hearts and minds. When this spirals, we become sad for long periods of time, struggling to figure out we are not in sync. Implement: Magnesium rich foods (brown rice, oats are both proven to calm the mind), nuts and seeds, adzuki beans, olive and coconut oils, dill, basil, chia seeds, mulberries, lemons, chamomile, cucumbers, and celery.

3) INFLAMMATION– Whether it is physical activity that causes swelling of the muscles, or discomfort and “fire” in our guts from a diet that does not agree properly, the health issue of inflammation is increasingly on the rise. Implement:  turmeric, ginger, pineapple, sweet potatoes, oats, Chinese cabbage, spirulina, squash, flax seed, avocado.

*Again, there are so many more foods and herbs that can be implemented. Consulting an acupuncturist or a functional medicine doctor can often be helpful in assessing how to best heal your mind and body with real, whole foods and nutrition.


Check it out on Amazon!

Drishti: A Santa Barbara Gem

About 2.5 weeks ago, I stumbled upon a local Santa Barbara gem: Drishti yoga/workout/lifestyle boutique. I blindly stumbled in (directly after I had the incredible gift of a massage from Linnea Villegas — only the BEST birthday surprise from my best friends Mhyria Polyakova & Caroline Bevillard), and I am so glad I did. After a rad convo with the Drishti social media guru and amazing soul Chanti Peterson, I excitedly obliged to be a contributor to their blog.

This beach town of Santa Barbara feels so insanely natural to me. Everything my goals have ever entailed begin with a vision such as this. Sure, I admit… I have my days of complete impatience to find that “career groove”, confusion for “what’s next”, and complete exhaustion. BUT… there is nothing…nothing that replaces knowing you are in TOTAL and authentic alignment…doing what you love, with who you love, in a place you genuinely love. Now, I simply cannot wait for my family and friends to visit!

That being said, I wanted to share this lovely little blog post that I wrote for Drishti. You can check it out at the link below, or at


Stay tuned for more posts on my new, fun, and exciting ventures! It is true. I love what I do.



What’s cookin’ with Breanne Rice?

breanne rice

A few months back, the incredible Hilary Phelps introduced me to a beautiful soul….Breanne Rice. She has moved and grooved her way to the top of the food chain (no pun intended), creating a Holistic Nutrition Consulting business — Breanne’s Holistic Health. At age 19, Breanne was diagnosed with a rare autoimmune disease of vitiligo, thus forcing her to take her imperfect situation turn it into her passion for natural health. Stationed in Seattle yet traveling nationwide to promote her brand, Breanne is a one-of-a-kind beauty that stands for so much more than a pretty face. This chick LOVES life. She takes it and GOES. Truly inspiring!

Sooooo, I was curious. What is a holistic nutritionist lovin’ at this very moment?!

1) Raw Artisana Coconut Butter


2) Gimme Organic Roasted Seaweed Snacks (sea salt)

seaweed snacks

3) Julian Bakery Paleo BEEF Protein Powder


4) Natura Culina Regenerating Rosehip Facial Oil


5) Lean On – Major Lazer & DJ Snake  / Hot Hands – Darius


Yup, Hilary, you are an absolute rock star for the introduction. Stoked to call you two leading ladies role models and friends!


Guy East

This October, I am embarking on a trip to Rosarito, Mexico with Hope Sports Foundation to build homes with a group of other fellow Olympians! Two of my rad friends (Rebecca Soni & Kim Vandenberg- who are going to build this month) ran it by Guy to contact me, and the rest is history. So pumped. Anyway, his story was so compelling to me, that I wanted to dive into the driven mind of the elite U.S. cyclist and founder of Hope sports — GUY EAST. (see bio at bottom).

1)       Guy, you are a man with a foundation based in your holistic development. Tell me what your PURPOSE in life is now compared to when you were a professional athlete. 

As an athlete my purpose in life was to win races and make money. When I started competing I loved riding my bike but when I became a professional I no longer enjoyed riding my bike. My purpose as an athlete was to cross the line first and my existence was based on winning. Now, my purpose is to see the lives of professional athletes changed so that they reach maximum potential in sport and life. Sport is a wonderful thing and I’m competing professionally again with passion but the difference is that I no longer find my identity in my performance, even though I still love to win. 

2)       Hope Sports Foundation… wow. Props to beginning this incredible movement. What has been the most challenging aspect of creating a business?

The most challenging part of starting Hope Sports was “creating the space” and proving to people that this was a necessary piece to their program and athletes. What we’re doing is counter-cultural in professional sports. Naturally, coaches want athletes to be 100% devoted to achieving peak performance 365 days a year. That means 100% focused on self, diet, recovery, training, etc. But what we’re saying is that that is not necessarily the best way for athletes to have long lasting careers, joyful lives and achieve peak performance. What we’re saying is that once the athletes begins to see outside of the box and begins to live with greater purpose, even while competing, their performance and overall life will improve. That’s not an easy idea to sell to pro teams but it’s true.

3)       You are big on how your mind affects your performance, in both life and sport. If you had to define what “Sport Psychology” is in one sentence, what would that be in your eyes?

Sport performance is holistic, mind, body and soul. Those who do not recognize those 3 elements as vital to sport performance fail to reach maximum potential in sport and life. 

4)       What do you wish you knew as a pro athlete that you know now? Name 3 main things…can be anything personal or professional…

I’m loved regardless of whether I win or loss and regardless of whether I’m skinny or fat. 

I’m not any worse or better of a person whether I win or lose

I can keep dreaming and achieving great things after sport. Life after sport is far better than people make it out to be. 

5)       You traveled the world… where did you go and what place molded you in a way you never thought possible?

I’ve traveled to almost 50 countries, most of that has been for racing and some of that was after I retired when I traveled the world for two years serving the poor with different organizations. I have a heart for the entire Latin region from Mexico to Argentina. I love the Latin cultural and having lived in Mexico for the past 3 years and Argentina before that understanding the Latin way of life has been both challenging and exciting. If I don’t show up on time to a meeting it’s because I’m taking a siesta! 

6)       Who is your role model, and why?

My parents because they love me for who I am, not what I did. They showed their love me by investing time into my life. They traveled the world following me as I competed in various events. They didn’t care whether I won or lost, they wanted to see me do my best. They were one of the few relationships I had that was based on unconditional love. 

7)       What books have been the most influential in your life?

The Bible is the most influential book in my life, more specifically Ecclesiastes and Romans. The Pursuit of God by A.W. Tozer, The Alchemist by Paulo Coehlo and the Man’s Search for Meaning by Viktor Frankl have also left significant thumb prints on my life and I would recommend those books to anyone. 

8)       Do one thing a day that scares you. Yes or no?

I take a lot of chances and I’m a bold kid. I do a lot of things out of my comfort zone each almost everyday. It’s hard to do uncomfortable things because I never know the outcome but I rarely regret it, although I always make a lot of mistakes which are great opportunities to learn.

9)       What is one quote or affirmation statement that you live by, and why? 

“A sculptor does not use a ‘manicure set’ to reduce the crude, unshapely marble to a thing of beauty. The saw, the hammer and the chisel are cruel tools, but without them the rough stone must remain forever formless and unbeautiful. To do His supreme work of grace within you, God will take from your heart everything you love most. Everything you trust in will go from you. Piles of ashes will lie where your most precious treasures used to be!” A.W. Tozer

God takes us, however imperfect we are and shapes us into who he wants us to be as far as we let him work in us. I love this quote and try to constantly remind myself that I am a work in progress and to keep letting God shape and mold me. 

10)   What would you like to tell the athletic youth of our generation about living a life filled not only with success in sport, but with personal intention and purpose? 

If you only pursue success in sport and that is your objective in life you’ll never find contentment. You’ll never fill the void in your life. Winning should stem from your passion for sport. If you think you need to win to feel joy, fulfilled, etc you’ll never get what you’re looking for and suddenly something will happen and one day you’ll lose everything. It’s like a house built of straw, when the storm comes it blows it down but if you build a strong foundation in your life, when the storm comes the house will remain. 

Guy is a professional track cyclist who competed on the US National Team and/or professional cycling teams since 2005. In 2009, at the peak of his career Guy saw extreme poverty while racing in Mexico City. Guy began to question his purpose in life and decided to stop racing. He sold all of his possessions and traveled the world serving the poor. After two years of serving the poor Guy decided to return to professional racing but this time combining his desire to compete and his passion to serve. Since 2012 Guy has been organizing service trips for professional and Olympic athletes to serve the poor together in Mexico. He founded Hope Sports which a nonprofit organization with the purpose of uniting athletes to bring hope to the world. Hope Sports grows out of Guy’s vision to see professional athletes live with greater purpose and a heart of service. 

Hope Sports partners with Homes of Hope in Baja California, Mexico to build homes for the poor over the course of a weekend. Homes of Hope has built 5000 homes in 16 countries over the past 25 years. 

Check out this video so you can get a feel for how incredible this is!

Jivin’ with Jill

“Flutist Yogini” Jill Bartine reveals her latest winter obsessions… See for yourself! 

jill bartine 2 

1. Cashew butter from Trader Joe’s. My go-to snack, just a spoonful on its own…

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2. Tops with thumb holes! Kinda like the lululemon henley I’m wearing right now!FullSizeRender-10

3. Our gas fireplace. I know, not as cool as the real deal, but instant warmth, no mess, and my eyes don’t get bothered by the smoke. I can’t stand being cold! Good thing I teach hot yoga. 😉

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4. Indian food. Buffet at Sitar for lunch usually once a week. I avoid the naan and the fried things and try not to overdo it on rice. So comforting and warm.


…….well, heck, this is turning into a cold weather, staying warm kind of list!

5. Leggings that are long enough to tuck under your heels. Wunder unders!  FullSizeRender-4 2      

6. Pose variations, like an arm balance or headstand with one hand and one forearm and funky legs. Normal is overrated!

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7. Bracelets are my jam at the moment, especially yoga-inspired ones.

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8. Yin poses with lots of props. So delicious and what my normally yang personality needs.FullSizeRender-3

9. Natura Culina shea butter on my feet and elbows – the Delight scent is to-die-for.FullSizeRender-5 6

10. Boots. ’nuff said.

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Check our her website at for any and everything Jill Bartine!

instagram: @flutistyogini

What are FODMAP’s?

FODMAPs stand for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.” When you eat these compounds found in many foods, you are basically asking for your belly to bloat and be uncomfortable. Foods that contain FODMAPs will be fermented by bacteria in your gut, causing those unpleasant symptoms.

What to do?! Okay, lets be real. DO NOT ELIMINATE EVERYTHING! That takes out the element of joy in eating out, relaxing, and having things you love. Taking all yummy things out is not the answer. However, sometimes our bodies are not able to digest certain things. One way to find out what is upsetting your stomach is to begin with testing certain foods that you feel you may have too much of. By testing, I mean taking them out for a bit to see if that specific food is the culprit. It is all about trial and error. (If it is not any of the FODMAP foods, then maybe it would be smart to seek some external help from a natural doctor of some sort).

Below is an illustration I found on It will give you a list of FODMAP containing foods. This can help you assess your diet to see if you have a wee bit too much of something in particular on a regular basis!


As Wild As It Sounds, I Was Embarrassed To Be An Olympian

medal podium 2008 beijing

I am embarrassed to admit that, for a few years after winning a bronze medal at the 2008 Beijing Olympics, I actually resented the fact that I was an Olympian. Of course, I understood that it is a remarkable feat to represent USA, on the podium, in front of the entire world. In fact, it had been a dream of mine for 10 years.

But ironically, months after returning back to Gainesville, Florida, from China, I was craving an identity that other people could approve of. Swimming had been my entire life. How would I be measured now that I was retired? I was lost, and felt washed-up.

Deep down, I had NO clue what I truly wanted for a career, and that terrified me. Success in the pool was great, yes, but now the voice inside my head was telling me that I had to live up to that with whatever I did next. What kind of career would produce those kinds of results? I didn’t want to go into medicine. Not law. Not teaching. Not swim coaching.

My passion was helping people achieve a new level of personal greatness. But how would I ever make money doing that? And did “making money” really equate to success?

I was so desperate for an identity beyond my sport that if the topic of my competing in the Olympics came up, I felt as if I were bragging by discussing my experience — even when I was just answering other people’s questions!

I had mentally downplayed my accomplishment so much it was like it never even happened. A nagging voice continued to convince me that maybe I hadn’t deserved to be there. Had it been it a fluke?

To make matters more confusing, when I was back in Florida, I had felt that some people only wanted to be my friend or get to know me because I had been in the Olympics. No one was rude or using me, but it was unsettling that I seemed to get so much more attention simply because I had competed in Beijing.

I had accomplished things both in and out of the pool for University of Florida already, how did that go unnoticed? Was I not doing enough? Plus, I felt that I had always loved supporting others and making friends along the way. Maybe that went unnoticed, too?

I wanted so badly to be wanted as myself. And even more importantly, I wanted to feel comfortable with myself.

Growing up, I had always felt like I had more to give to this world than swimming. Ever since I was an eight-year old pool rat, it was never about winning or getting ribbons. It was about my friends, my experiences, and running around in my swimsuit until the sun set.

As I got older and kept training, my rewards came from being named team captain, from taking part in motivational discussions, from giving hugs and being part of celebrations.

How could I take these experiences and carry them into my post-athletic life? How could I re-create an environment where I could measure based on whether or not I had made a difference?

I needed a goal. A goal to regain momentum in my life, and to help me redefine what success was. But I had no idea what that was.

Over the next four years, three things happened that helped me finally accept the fact that I am indeed not bragging when I talk about swimming, and actually am taking ownership of my accomplishment, once and for all. And in making peace with my past, I figured out my passion.

Here are those key moments:

1. I saw my bother race in the 2012 London Games.

Watching my brother, Clark, compete for USA in the 200 Breaststroke helped me understand what my experience was like for other people. I was observing from the outside, and it was beautiful: the energy, the atmosphere, the entire world coming together in one city to celebrate the greatest collaborative sporting event in the history of the world.

I was proud, not only of my brother, but for myself and for my family. Finally! It was an emotional moment for me to realize that being an Olympian was not just the product, but rather an extension of my passion, which was celebrating the successes of myself and others.

2. I realized how silly I sounded when I avoided my accomplishments.

I was taking a meeting with some folks from Health Factory, which is a new Paleo Eatery here in Knoxville, Tennessee, where I now live. Mid-conversation, the owner asked me what I do and why. While that’s a simple question, I beat around the bush for three minutes before my friend Caroline had to interject and state my accomplishments.

After we left, Caroline and I bickered a bit, and I knew she was not happy with me anymore. Either I own it, or I stop pursuing this coaching dream of mine. Talk about a wakeup call! I would never encourage my clients to shy away from their proudest moments; why was I doing this to myself?

3. I was ready to move on in a new direction.

Caroline Zwick is to blame for this one. We chatted on Skype, and, as you MindBody readers know, she is magical. A true lifestyle expert, she generated the drive within me to create this blog post. This is the largest step I have taken to do anything in this area, and between her inspiration and the constant positive energy I receive from the group of true friends in my life (you know who you are), I feel like I am ready to use the Olympic Games as a platform … and get going.

What I finally realized, starting in 2012, was that being an Olympian could actually bring me closer to people rather than apart from them, and enable me to relate to them even more as a life coach, just like I did in my age group swimming days.

And that’s been my passion ever since.


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