<![CDATA[Caitlin Crowe | Health Coach | Portland, Maine

<![CDATA[Caitlin Crowe | Health Coach | Portland, Maine - Blog]]>Sat, 10 Jan 2026 06:42:15 -0500Weebly<![CDATA[Wellness Community Feature #2 - Carolyn Williams of Zephyr Cycling Studio]]>Fri, 21 Jun 2019 19:39:42 GMThttp://www.caitlincrowecoaching.com/blog/wellness-community-feature-2-carolyn-williams-of-zephyr-cycling-studio

I am thrilled to share my second Caitlin Crowe Wellness Blog feature about my dear friend Carolyn Williams! Carolyn and I first met at the Peloton cycling studio in New York City. Carolyn previously lived in Portland, Maine and was a source of inspiration in my decision to move to Portland. Since then, she relocated to Bozeman, Montana and started her very own cycling studio called Zephyr Cycling Studio. We both believe in the transformative power of movement and music, especially when combined. I am so proud of her for taking the leap into following her deepest dreams.

1. Please tell us a bit about yourself.

My name is Carolyn Williams and I am the founder + owner of Zephyr Cycling Studio in Bozeman, Montana. I believe wholeheartedly in the life-changing and transformative power of movement, especially when accompanied by a rockin’ playlist. Zephyr itself is a space for connection, wellness, transformation and rejuvenation and my team and I strive to create a community in which every person feels welcome and uplifted by Zephyr’s rhythm-based, music focused and motivational classes.

2. Tell us about how Zephyr Cycling Studio came to fruition. How did it all begin?

I struggled after college to figure out what it was that I truly loved to do - until I walked into a rhythm-based indoor cycling class in Manhattan. As a music nerd at heart, I never considered myself an athlete nor did I recognize the transformative magic of movement until I connected so deeply with indoor cycling. The workout combined with the spiritual, mental and emotional aspects of the indoor cycling classes I was taking changed my life. I moved a lot after college and eventually realized that not everywhere had amazing spin classes and that in order to continue having the experience I craved on the bike, I was going to have to create it. So, I began teaching, which ignited a spark in me the likes of which I had never felt before. I taught as much as I could (shout out to Worlds Gym and Rêve Cycling Studio in Portland, Maine, for giving me my first gigs!) and after I moved home to my native Montana, realized that the next step in growing my passion would be bringing the first indoor cycling studio to the state. Just over a year after I moved home, I opened Zephyr.

3.  What inspired you from taking your first indoor cycling class, to becoming an instructor, to opening your own studio?

See above! Mainly, I thought for so long that I would never find what made me tick. Once I did, I realized I had to pursue it as much as I possibly could.

4.  How do you balance teaching classes at Zephyr, running the studio and owning a business?

I wake up every single day so wholeheartedly grateful for my life. It's one for which I hardly dared dreamed or hoped and I find that grounding my days in gratitude makes whatever happens easier to handle. I've learned to let go and trust the incredible people I've hired to carry out Zephyr's mission (my dream!), which they do so beautifully every single day. I walk my dogs which is an opportunity to reset and get outside and spend time in nature with two of the hearts I hold most dear. I sweat it out at Zephyr, I get as much sleep as I possibly can, and I try to start the day with something healthy (typically smoothies!). As far as the nitty gritty - I have a mean Trello board that keeps me organized and allows me to track day to day tasks as well as bigger picture goals, weekly meetings with team members to make sure we're on the same page, and a Google calendar that holds me accountable for meetings!

5.  What have you learned about yourself and others through teaching indoor cycling?

So many things. I've learned more about life in indoor cycling studios than anywhere else on the planet! But one of the truths that continues to resonate with me is that not one of us is alone in our struggles, our heartaches, our challenges. I can't count the number of times someone has said to me after class, "It's like you were speaking directly to me!" And anything I ever say on the bike is a reflection of my own personal experience. Life can feel so isolating at times but my hope for the people who walk into Zephyr is that they know they're in a space that encourages feeling, self-expression, and non-judgment - and that they'll find a supportive community regardless of their life experience. Sometimes (oftentimes) those intentional pedal strokes are the first steps to creating real change and grown in our lives rooted in self-acceptance and compassion for ourselves and those around us.

6.  What have you learned about starting and running your own business?

Brené Brown says that "feeling fear is not the barrier. Responding to it is." What I've learned more than anything is that fear - fear of beginning, fear of tough conversations, fear of making the wrong decision, fear of what other people think - will hold you back if you let it. Had fear won in my own life, Zephyr wouldn't exist. But the most valuable lesson Zephyr has taught me is that fear is often an indicator that I'm headed in the right direction - it's not a reason to stop myself in my tracks.

7.  What has been your biggest challenge in/since launching Zephyr?

Trusting my gut, 100%. I've faced so many situations in which I never imagined I'd find myself and learning to trust myself to make the right decision has been the biggest but most rewarding challenge of the journey so far.

8.  What is your vision for the future of Zephyr?

The vision is in the works and very top of mind for me right now as I determine how to manage our growth. But one thing really stands out to me - Zephyr classes themselves are a catalyst and vehicle for transformative change on personal, spiritual, emotional, physical and mental levels. I'd love to expand our programming to include more opportunities to grow in all of those areas - beyond the bike. Another studio is definitely a possibility, as well. Stay tuned!

9.  What does wellness mean to you?

Wellness to me means finding a safe, warm, loving, light-filled home within your own self and body and honoring it as such through the choices we make regarding how we move it, what we feed it and when we rest it.

10.  Why do you Zephyr and why should others give Zephyr a spin?

I Zephyr to remind myself that of all the rhythms, cadences, pulses in life, the most important one is with me every single second of every single day. I spent the entirety of my life up until about NOW denying my heart its full voice. Zephyr has brought it into the foreground and for that I will be forever grateful because wholehearted living is where it's at! I'd love for others to be able to discover this as well or, at the very least, recognize that they're not stuck - riding bikes to nowhere can actually help you move through everything and is incredibly empowering and freeing.

]]><![CDATA[Wellness Community Feature #1 - Savannah King of Portland, Maine]]>Fri, 12 Apr 2019 17:25:13 GMThttp://www.caitlincrowecoaching.com/blog/wellness-community-feature-1-savannah-king-of-portland-maine

Photo by Meredith Perdue

I am thrilled to share my first Caitlin Crowe Wellness Blog feature about my dear friend Savannah King! Savannah and I first connected through Rêve Cycling Studio in Portland, Maine. I wanted to feature Savannah because of her inspirational ability to balance a career as a scientist with teaching spin and other athletic endeavors. Her spin classes are highly inspirational and will always have you pushing yourself to a stronger version of you. Let’s clip in and enjoy the ride.

1. Please tell us a bit about yourself.
My name is Savannah, and I am a thoroughbred Mainer. I took some time away during school but Maine must do something to its water — I never want to leave.

2. What do you do professionally?
I’m a scientist at IDEXX, an animal diagnostic company based out of Westbrook, Maine. I started working in reagent manufacturing out of school, eventually moved into a product support role and most recently, took a job developing diagnostic assays for our Companion Animal Group. Yes, I get to wear a lab coat every day; it never gets old.

3. How do you spend your time outside of work?
Being active! I love spinning, running, skiing, practicing yoga, hiking and biking. I’ve actually recently, due to injury, started swimming and weight-lifting. Pretty much anything to get my heart beating faster. And I do, contrary to popular belief, like a bit of down time. I scope out Portland’s food and drink scene whenever I can. Sharing meals and conversation with friends and family is one of my favorite things to do.

4. What inspired you to become a spin instructor?
Honestly, it was on a whim. Rêve offered its first ever instructor training program and I thought, "Why not?" It was a lot of work. I thought I was going to fail out of spin school, and I almost did. My mentor went on vacation, and I mentally gave up the dream. But when she returned home, she reached back out and asked me to meet her at the studio. Something clicked. I distinctly remember riding to "Fire" by Gavin DeGraw, and she looked up when I started to speak. In that moment, we knew something had ignited.

5. How do you balance your career and teaching spin?
I am grateful the company I work for holds work-life balance in such high regard. I work full-time and head to the studio after hours. There are actually many Rêvers who work at IDEXX, and I’ve been able to meet coworkers from around the company this way. Fitness and outdoor activities are some of the best ways to network!

6. Why do you enjoy teaching vs. being a student in group fitness?
Teaching is a gift. Being a student in spinning classes gave me confidence, happiness and friendship. I often say it changed my whole life. Now, I get to give all of those things back to the community that made me who I am. Recently, I have been looking to yoga classes and outdoor activities for new learnings and inspiration. Switching up my workouts and allowing myself to be humbled as a student in class ultimately helps to make me a better teacher.

7. What have you learned about yourself and others through teaching spin?
You will never please everyone. Not everyone will like you or your class. However, there will be people that love you and your class. Those are your people. I’ve also learned there is strength and magic in sweating and working through resistance with a room full of strangers. If you allow yourself the space to get vulnerable enough, those strangers will turn into lifelong friends. And that is the best thing that spinning has giving me: friendship.

8. How do you manage your time on a daily and weekly basis?
All the planners! I have a paper planner for the big stuff. Then, I have an Outlook calendar for work and a Google calendar for running. I am fairly organized but somehow my organization is all over the map. I also keep several to-do lists (think: groceries, Amazon lists) in my phone. Again, all over the place but it seems to work for me.

9. How do you motivate yourself when you are tired?
I am a big believer that motivation ebbs and flows. Life happens. Recently, I fell while skiing and did something to my knee. My motivation to run, even when my injury isn’t plaguing me, has dwindled. I think the biggest thing we can do when you lose motivation happens is listen. Listen to your body and if it hurts and more importantly, listen to your head and if it’s hurting. What do you need? Not want. We all want that extra hour of rest in the morning. What do you need?

10. How do you fuel your body?
If you know me, you know I am not the biggest cook. I spend a lot of time at Whole Foods in their prepared foods section! For the past year or so, though, I have maintained CSAs through two local farms, one out of Alfred and another out of Bowdoinham. I get a box of fresh, unique vegetables delivered directly to my office. I roast root veggies in the winter and prefer my peppers and cucumbers raw with hummus and salt in the summer. That said, I like to eat seasonally and prefer spontaneous meal choice to meal planning or prep because I think it allows me to eat what I am craving and truly listen to what I need. Also, I think the best way to fuel your body is with water! I add Nuun tablets to my large Hydroflask for extra electrolytes and hydration, and it encourages me to drink throughout the day.

11. What does wellness mean to you?
To me, wellness is wholeness. It’s workouts and healthy eating but it’s also balance, meaning wings on Thursday's at a local dive bar and soft serve at my favorite ice cream shop after a long run or bike ride. It is a feeling of having fueled your body with water and nutritious meals, exercised and slept well. More than that, wellness not simply physical; it is mental and emotional too. Listening. Taking care of yourself. That is wellness.

]]><![CDATA[5 Examples of Fake Self-Care and How to Shift Your Mindset]]>Fri, 22 Feb 2019 21:30:19 GMThttp://www.caitlincrowecoaching.com/blog/5-examples-of-fake-self-care-and-how-to-shift-your-mindset

Self-care. What is it exactly? Those two words permeate today’s society. It has become a movement. How would you define it in a sentence? The simplest definition is “to care for oneself.” How exactly does one care for oneself though? We all have our own versions of self-care. I am going to provide five examples of what we might think are self-care, but upon further examination, are the furthest from self-care. Let’s dig in.

1. Dieting

We might think starting a diet or changing our eating habits is the perfect way to engage in self-care. Of course it is essential to evaluate our nutrition and limit foods that are processed and high in sugar. A diet can mean an entirely different thing from one person to another. The word diet inherently implies restriction which can lead to feelings of deprivation and end in indulgence. Self-care around nutrition really involves a shift in mindset from food as a reward or de-stressor to nourishment and a source of energy. Whether you are a vegetarian, vegan, pescatarian, flexitarian or anything else, it’s about moderation, as little processing as possible, and balance. Ditch the diet and commence a long-term journey of quality over quantity.

2. Yes

Everyone is asking us to participate on a board, help with a project, join a new club, lead an activity, the list is endless. While it might be an honor (and it is congrats!), it is also ok to say no or say check back in a few months. People will respect you for knowing your limitations and not over-committing yourself to the point where you are unable to fulfill whatever they have requested of you. “No” is a form of self-care and it is ok to say so. It is your life, your time, your energy and your passion. Use it wisely and harness your energy for what is deeply important to you.

3. Indulgence

Self-care is staying in and indulging on chocolate cake while watching Netflix right? Only to wake up the next day (well probably more like in the middle of the night from consuming so much sugar) not feeling well. It may feel good in the moment, but true self-care is what will make you feel good the next day and the next. Seek new ways of indulgence such as a bath, time with a good book, tea with a friend or that nearby park you’ve been meaning to explore. Indulgence comes in many forms -- seek those that bring you energy in both the short and long-term.

4. Escape

Society often makes us think escape is a form of self-care. Escape from politics, escape from colleagues, escape from commitments. True self-care is taking an active role in life and not hiding in a corner thinking society will figure itself out with you, work will be fine without you, commitments are just casual, and people don’t value your input. If someone invites you into a room, you are meant to be heard. Take a stance, share your opinions, interact with others in meaningful conversation. Are you building a life you need to escape or one you don’t want to escape from? That question drove my decision to move back to Maine. I realized after nine years in Boston (I love Boston!), that I craved easier access to the outdoors. It is ok to acknowledge what your heart needs and run straight for what is pulling at it. That magnetism is there for a reason. Follow it.

5. Seeking loopholes

Do you ever find yourself making an excuse for not engaging in positive behavior towards caring for yourself? Author and habit-formation guru Gretchen Rubin calls this loophole-spotting and rejection. The first part involves identification of the loophole and the second involves the rejection of it to stay on a positive track. She identifies 10 kinds of loopholes to identify and reject including the “tomorrow loophole” (aka you assume you will do it tomorrow), the “lack of control loophole” (aka I can’t help myself), the “false choice loophole” (aka I am busy doing this, so I can’t do that) and the “this doesn’t count loophole” (aka making an excuse because of illness, time of the week, etc). While it is absolutely ok to give yourself a break from time to time, there is a fine line between the once and awhile break and making it a regular habit. When your occasional break becomes a daily habit, it is no longer a break. In turn, the level of joy your break brings you will decrease over time because you experience it so frequently. Remember, quality over quantity. Make sure those occasional breaks are just that, occasional.

In summary, self-care is about identifying energy sources vs. uses. Self-care is leaning into where you derive energy, strength, joy and passion. Identify and reject those things, foods, people and habits that drain your energy and joy. As always, if you’d like a partner in your journey, I am here to help and am just a note or DM away. Stay tuned for next month’s blog post where we will dive even deeper into this subject.

]]><![CDATA[Wellness Trends To Watch For in 2019]]>Thu, 17 Jan 2019 17:01:42 GMThttp://www.caitlincrowecoaching.com/blog/wellness-trends-to-watch-for-in-2019

A new year, a new you. That’s the motto of many as they strive to meet goals and better themselves in 2019. Unfortunately, many that start out on a resolution-based wellness journey give up after just a few months. There are plenty of reasons for this phenomena, but I think maybe one of the most common is that so many people have are unable to find a plan that fits them.

This year, rather than signing on for what everyone else is doing, why not explore a few up and coming trends. You never know. You just might find something that fits you perfectly and keeps you motivated at the same time. Here are a few wellness trends to test out this year while searching for your ideal medium.

Exercise

Online Training

In the modern day and age, there is absolutely no need to subject yourself to the intimidation and uncertainty that often comes with a membership at your local gym. Apps and other technologies allow you to access the same amenities (personal trainers, workout classes, and progress tracking) from the comfort of your own home.

For a small subscription price, you can replace embarrassment and time-consuming travel with comfort and ease. You may be much more likely to stay motivated if you can complete your workout in the privacy of your own home.

I personally am a huge fan of my Peloton bike, which allows me to complete personalized workouts at home. I have over 800 rides in! (You are welcome to follow me using the hashtag #CaitlinCrowe on @onepeloton).

Nutrition

Gut Health

Prebiotics and probiotics are nothing new when it comes to health and wellness, but the introduction of newer, tastier options to consumers has experts predicting an upward trend in 2019. Kimchi has gained popularity in recent months, as have drinkable probiotics like Kefir, which comes in milk and water-based forms.

Another personal favorite of mine is Kombucha. This particular beverage is made by introducing specific strains of bacteria to green or black tea. Yeast and sugar are also added, and then the beverage is allowed to ferment for at least a week. The process ends up producing a significant amount of probiotic bacteria!

Just keep in mind that many of these products may not be regulated yet, so be sure to consult with a professional prior to beginning a regimen.

Diet Intuition

This particular trend is a natural attempt to regulate your own eating habits by getting in touch with what your body truly wants. The process teaches you to relearn and subsequently recognize hunger, thirst, and satisfaction for what they really are. Your entire view on nutrition changes as you learn to respond to physical cues rather than mental yearnings.

Sensitivities

Technology-based knowledge is on the upswing with DNA kits and the like, and nothing shows it more than food sensitivity awareness. It is easier than ever to gain a comprehensive understanding of the foods that are causing inflammation in your own body. Identifying them and reducing your intake can create noticeable improvements in the way you feel, which could then motivate you to partake in other wellness activities like exercise.

Other Trends

Mindfulness

The wellness society as a whole is answering the call to increase mindfulness among clients. Many believe that the first step in creating a better you is to improve self-awareness. Specifically, letting go of pressure and technology to be present during many of the activities that impact your health and wellness during your daily life can go a long way. You might find that you eat less, sleep more, and foster healthier relationships when you are actively aware of your role in all of them.

Make 2019 all about you. Personalize your plan, and don’t be afraid to try new wellness practices. Finding the best fit is the best way to ensure you remain motivated and inspired on your health and wellness journey.

]]><![CDATA[Give and Give Thanks]]>Tue, 11 Dec 2018 05:00:00 GMThttp://www.caitlincrowecoaching.com/blog/give-and-give-thanks

The Holidays are a special time for many individuals around the world. They are observed and celebrated, shared and remembered. Some associate them with friends and family. Others associate them with peace and presents. Everyone participates in their own form of jubilation, but one thing is universal. The holidays are a time for giving thanks and for giving back.

Several studies have shown that both gratitude and generosity can do wonders for a persons health and wellbeing. Dubious? Here are the scientifically-proven benefits of both.

The Benefits of Giving Thanks

Foster Relationships – Practicing gratitude in your everyday life can increase your opportunities to establish relationships according to a study conducted in 2014. It seems that people you’ve only just met are more likely to seek out long-term relationships with you if you’ve thanked them for something they’ve done, no matter how small.

Enhance Physical Health – It seems logical that grateful individuals are more likely to take care of their health. Perhaps this is the reason that a 2012 study found grateful individuals to experience less “aches and pains” than other people. In fact, more gratuitous individuals reported feeling healthy than did those that were not grateful.

Reduce Aggression – Gratitude may also be responsible for mellowing out your reactions during a not-so-kind encounter. The University of Kentucky found that retaliation rates lowered as gratitude increased in a study that pitted participants against negative stimuli. The grateful study partakers exhibited increased levels of empathy and sensitivity, and decreased desires for revenge.

The Benefits of Giving Back

Extended Lifespan – Participating in an activity that gives back to your community can actually help to extend your lifespan. It provides participants with the skills and coping mechanisms required to successfully manage stress, reduce depression rates, and improve their sense of satisfaction.

Improve Happiness – A study observing more than 2000 people over a period of five years found that those reporting the highest levels of happiness volunteered a minimum of 5.8 hours per month. Although the cause for this increase in happiness is still being researched, scientists believe an increase in physical and social activity, along with the potential release of a neurochemical reward, is responsible.

Lower Blood Pressure – Social opportunities that provide an outlet for emotional stress can help lower blood pressure in older givers. One study demonstrated a 40% decrease in risk for hypertension in people that volunteered at least 200 hours per year.

There are several other health and wellness benefits associated with giving thanks and giving back. In addition to the benefits listed above, chronic pain relief, improved sense of purpose, higher levels of sleep quality, and increased mental strength have also been scientifically demonstrated.

It seems fair to say that if you’d like to participate in a little self-care this holiday season, then perhaps one of the most effective things you can do is show you care for both other people and for what you’ve already been given.

]]><![CDATA[How To Remain Calm and Improve Clarity During The Holiday Season]]>Wed, 14 Nov 2018 05:00:00 GMThttp://www.caitlincrowecoaching.com/blog/how-to-remain-calm-and-improve-clarity-during-the-holiday-season

When we were kids, an approaching holiday season meant time away from school and homework, delicious meals, and visits with your favorite relatives. The season was one of happiness and joy. As an adult, the experience can be quite different. The children are home from school and creating messes, someone has to cook those delicious meals, and some of those relatives require an entire hospitality staff to occupy their time. It’s a season full of stress and anxiety.

Remove some of the hassles and dread out of the holiday season this year. Whenever you feel your patience beginning to fray and your nerves start to sizzle, mentally running through the following concepts will help you remain calm and retain mental clarity.

Perfection is merely perception.

We all tend to operate under the assumption that if things aren’t perfect then they won’t be enjoyable. The fact of the matter is that perfect is impossible. Everyone’s idea of perfect is different, so belaboring to please everyone is more work than your mental health is worth. You may be concerned with table settings and dinner schedules and entertainment, but your family and friends might be just as happy with genuine smiles and an honest effort. Perhaps to them, perfect is enjoying your company in a low-key environment.

There’s comfort in tradition.

Its human nature to want to create bigger and better events year after year. We have an infuriating need to want to top our former selves and impress guests and relatives with the “best holiday ever.” Every. Single. Year. Fortunately, this is quite unnecessary. Find comfort in the fact that if something was amazing last year, it will be amazing this year. Don’t be afraid to stick with recipes you know the family will like or give gifts that aren’t more expensive than the ones you gave last year. Giving yourself permission to stick to a tried and true tradition can eliminate a lot of unnecessary stress over the course of the season.

It’s okay to say no.

The holiday season is demanding. It seems as if almost everyone wants something from you. You must remember that it is okay to say no…to anyone. You aren’t required to attend four holiday parties in one weekend. You don’t have to buy your child every last item on their wishlist. You can choose not to participate in the church bake sale or the Black Friday girls day. Your mental health is just as important as any of those to-do items on your list.

Take the time to think about which holiday tasks mean the most to you (keeping the above mantras in mind), and prioritize them. Label the rest optional in your head and say no if you find yourself lacking mental clarity or feeling overwhelmed.

]]><![CDATA[Season's Grievings: When Your Mood Depends on the Weather]]>Tue, 16 Oct 2018 04:00:00 GMThttp://www.caitlincrowecoaching.com/blog/seasons-grievings-when-your-mood-depends-on-the-weather

It’s officially that time of year where the seasons change and, for some of us, so does our mood. Seasonal Affective Disorder (SAD)is a very real problem affecting up to 20% of Americans at some point throughout the year. Traditionally, symptoms of SAD begin to manifest as the days grow shorter and the temperatures begin to drop. While there are no proven causes of the disorder, experts posit that it occurs for one of the following two reasons:

A disruption to your circadian rhythm

Everybody operates on a 24-hour clock that helps to control our functions when we are asleep or awake. The clock works to regulate when we feel tired and when we feel alert. It’s possible that the change of seasons directly impacts the circadian rhythm for some people.

A disruption to your hormone levels

An imbalance in Serotonin and/or Melatonin can be responsible for many mood-related disorders. These hormones control your mood, feelings of well-being, and help to regulate sleep. The seasonal changes may disrupt the production of these critical hormones.

The good news is that there are a lot of natural ways to treat Seasonal Affective Disorder without resorting to medication.

Use Light

If our bodies are reacting to the shorter days and grayer skies, it makes sense that exposing them to light and warmth could help to improve our mood. Dawn simulators, light boxes, and even natural sunshine (when it’s available) are great ways to stimulate your circadian rhythm and improve your mood on dark and dreary days.

Try Aromatherapy

Certain scents are capable of elevating moods and affecting key parts of our brain. Specifically, they are thought to influence sleep and appetite by way of our internal clock. Consider adding essential oils to your routine. Studies indicate that poplar tree scents, in particular, could be beneficial when treating mood disorders.

Stay Active

We’re all guilty of slowing down in the winter. The biting cold and early evenings can make it difficult to maintain motivation. Those with symptoms of SAD should make a strong effort to keep up with an exercise routine. The endorphins released during physical activity are natural mood elevators and, as a bonus, staying active helps stave off some of the inevitable winter weight that is often associated with the disorder. Also, it is important to keep a positive mindset about the temperature. Try and exercise outside if at all possible, even if it’s just a short walk on your lunch break

Follow A Schedule

Establishing and sticking to a regular sleep pattern is essential for feeling well-rested and, when you’re well-rested, your mood tends to improve. Go to bed and wake up at the same time every day. Use your bed only for sleeping. Adding a drop or two of essential oil onto your pillowcase or waking up with a dawn simulator instead of a jarring alarm clock can also help to make the sleep cycle more restful. During the day, try to eat at regularly scheduled intervals to keep energy levels from dropping. Be careful not to overeat or snack. You’ll want to consume foods with strong nutritional values and pay specific attention to your Vitamin D intake!

Seasonal Affective Disorder does not have to ruin your life. When you are aware of the symptoms, you can actively take measures to combat them in a healthy, natural way. If natural treatment doesn’t seem to be working, do not be afraid to contact your doctor. Don’t let shorter days and colder temperatures keep you from living your best life this winter!

]]><![CDATA[Fall Foliage Hikes in the White Mountain National Forest]]>Fri, 14 Sep 2018 04:00:00 GMThttp://www.caitlincrowecoaching.com/blog/fall-foliage-hikes-in-the-white-mountain-national-forest

Fall is finally upon us. Cool weather is cutting through the haze and humidity of summer. Soon the leaves will change and the infamous New England foliage will draw thousands to the area. Most will drive through the numerous forests, commenting and photographing what little they can on their way to their final destination. The slightly more adventurous, however, will have other plans.

Mount Washington Valley and, more specifically, the White Mountain National Forest is home to more than 1,200 miles of scenic trails. The best way to experience New England in the fall is to hike them. Here are a few that I’d highly recommend!

Lovequist Loop
1 mile – Easy

Lovequist Loop is more of a leisurely stroll than a rigorous hike. The trail “loops” around Falls Pond while offering stunning views of the Rocky Gorge Scenic Area. Lovequist is perfect for families with small children, senior citizens, or anyone else in search of an easy way to enjoy all that the White Mountain National Forest has to offer. Access it Kancamagus Scenic Byway.

Winniweta Falls
1.8 miles – Difficult

While the hike itself isn’t particularly long, Winniwetta Falls can be tricky to find. This trail features plenty of forks thanks to its location within the Jackson Cross Country Trail Network, as well as a small stream that you must traverse sans bridge. The falls themselves aren’t located directly off the trail so you’ll need to listen for the rushing water to find them but I assure you the view is worth the trek. Make sure to keep track of your path for the return trip!

Black Cap Mountain
2 miles – Easy

Black Cap Mountain trail is a relatively easy out-and-back hike. It is well-marked and guides you through unforgettable views of the White Mountains and Presidential Range. Wildflowers are plentiful along the trail, as are activities designed to keep hikers of all ages engaged. Feel free to bring your canine friend along for the walk but be sure to keep him on a leash. You can access the Black Cap Mountain trail near North Conway, New Hampshire.

Mountain Pond
2 miles – Easy

Mountain Pond is a relatively flat trail which makes it ideal for nature-lovers seeking a longer hike without excessive strain. The pond loop sits squarely underneath the Doublehead Mountains so photo opportunities are abundant. I strongly recommend this loop for individuals interested in catching a glimpse of the diverse wildlife calling New Hampshire home. Owls and Loons can often be found near Mountain Pond.

The Imp Face
|4.4 miles (out and back) OR 6.3 miles (loop) – Intermediate

Height enthusiasts and viewfinders alike love The Imp Face, a rocky outcropping located approximately halfway around the loo, as it offers impressive views of the valley below. Adventurers will enjoy the ascending the numerous stairs, crossing Imp Brook, and climbing the wooden ladder required to make it to the cliff face. Much of the trail is uphill so be prepared for a cardio workout on your way to the top. You can access the trail from Route 16.

Mt. Kearsage North
5.7 miles – Difficult

This particular trail is meant for experienced hikers only. It gains over 2,500 feet in elevation and covers more than five (5) miles of mountain terrain. The atmosphere is primarily forested but that won’t stop you from encountering traffic. Mt. Kearsage North is a popular trail for hiking, snowshoeing, and trail running. Expect the heaviest usage between April and October.

This trail is best navigated on dry days, as previous hikers warn of slippery tree roots and rocks in damp or wet weather. You can access the trailhead near Bartlett, New Hampshire.

Carter Dome
10 miles – Difficult

Even though it’s the tallest mountain in the Carter-Moriah Mountain range, Carter Dome itself isn’t as alluring as the beautiful 10 mile trail that incorporates several other White Mountain attractions. If you plan ahead, you’ll be able to see better views from the neighboring Mount Height, hike part of the Appalachian Trail, and stop for snacks at Carter Notch. This hike can be long, and is listed as difficult in most trail guides so use caution.

For convenient access to most of the White Mountain National Forest trails, try staying at Topo Pino. They offer a retreat-like atmosphere and are ideally located on scenic property near the National Forest. If you’d really like to experience all the New England foliage has to offer, ask Topo Pino about their Tentrr glamping site!

]]><![CDATA[2018 Top Trends in Cycling]]>Tue, 21 Aug 2018 04:00:00 GMThttp://www.caitlincrowecoaching.com/blog/2018-top-trends-in-cycling

I’m an avid cyclist. I ride over 100 miles from Portland, Maine every weekend, and get great use out of my Peloton indoors during the work week. As such, I’m always keeping an eye out for new and exciting industry trends that might expand and enhance my biking experience. We at Topo Pino have already noticed that people are taking more active vacations, choosing to bring their bicycles along with them rather than leave them behind. But what other trends are we likely to see soon? Here are a few that I’ve come across recently that I think will have a big impact on 2018 cyclists!

Disc Brakes

Disc Brakes have traditionally been a key component of mountain bikes, so they aren’t new to the cycling industry. They are, however, a relatively recent addition to road bikes. Disc brakes are predicted to become a standard on road bikes of the future as they are considered to be more aerodynamic than rim brakes. You’ll find them primarily on high-end road bikes this year, but watch for them to become mainstream at all levels (including the Peloton) once testing is completed.

Gravel Bikes

These multifaceted bikes are making waves in the world of cycling this year. They tend to perform well both on and off-road, making them a popular choice for riders that don’t like to limit themselves. Gravel bike events and gravel bike courses are also increasing in popularity as this versatile bike continues to gain traction.

Digital Shifters

It’s the age of digital-everything so it makes sense that the bicycle industry would capitalize on new technology. Mountain bikes and road bikes alike are currently experimenting with digital shifting. Electronic shifters are not widely available right now, but several manufacturers are adding them to their high-end models. Experts predict that “[while] digital shifting is not going to stick for mountain bikes in 2018, it will continue to grow in the road cycling industry.”

eBikes

Although slightly controversial, eBikes are also becoming quite popular among commuters. They look like a regular bicycle — Focus even makes one that looks like your road bike — only they have a hidden motor somewhere on the frame. eBikes are more eco-friendly, more cost-effective, and more sensible than vehicle ownership in larger cities like New York and San Francisco. Just be sure to check your local laws before purchasing an eBike as they are considered illegal in some locations.That being said, some avid cyclists do feel that eBikes are a form of cheating but they can be a fantastic way to enjoy a bicycle for individuals that may not be able to use a regular bicycle.

Smart Trainers

This 2018 trend pertains to indoor training but relates directly to your outdoor abilities. Smart Trainers are now being programmed to better simulate outdoor conditions on your indoor training bikes. The new technology includes the ability to imitate road grades and hills much as you would experience on your road bike. One program, Wahoo Kickr Climb, allows you to “ascend hills up to a 20% grade and descend down to a -10% to mimic real road conditions.”

Whether you have a road bike, mountain bike, Peloton, or just a plain old bicycle odds are that you will notice that one or two of these 2018 trends will find its way to your field!

]]><![CDATA[The Health Benefits of Lavender]]>Fri, 27 Jul 2018 04:00:00 GMThttp://www.caitlincrowecoaching.com/blog/the-health-benefits-of-lavender

It’s midsummer which means we are smack dab in the center of peak season for lavender blooms. This beautiful plant, widely grown in the Mediterranean Mountains and regions of Northern Africa, is something to behold when it reaches maturity. It is aromatic by nature and displays aesthetically pleasing purple flowers that seem too lovely to touch. Just the sight of lavender growing in fields full of straight, colorful rows can do wonders for your mood. But the beauty of lavender is nothing compared to the potential health benefits it boasts.

Naturalists and homeopaths everywhere utilize lavender and its oil derivative to combat several common ailments and afflictions. Try using this fragrant flower to soothe any one of the following conditions!

As an Antiseptic

Fighting off germs is a specialty for the lavender plant. As such, it is advantageous when it comes to wound care. In fact, one study compared closure rates in wounds treated by povidone-iodine, saline solution, transcutaneous electrical nerve stimulation, and lavender oil. Surprisingly, the lavender oil wounds healed faster than those treated by saline solution and povidone-iodine, and just as fast as those treated by transcutaneous electrical nerve stimulation.

As an Anti-inflammatory

Lavender can be extremely useful in warding off the persistent itching and swelling associated with bug bites. Its anti-inflammatory properties also assist in relieving unpleasant sensations resulting from bee stings and sunburns. As an added bonus, the calming effects of lavender oil can relieve minor pain.

As an Antifungal

Several demonstrations have exhibited the benefits of lavender as an antifungal treatment. Specifically, it excels in combating antifungal-resistant infections. One such study conducted by the Journal of Medical Microbiology suggests that lavender poses a lethal threat to certain strains of fungal cells because it effectively destroys their cell membranes.

For Anxiety

If you’ve ever received a professional massage, you know that lavender scent is often placed on pillowcases or in massage oil for soothing purposes. Patients or clients exposed to lavender or lavender oil often report a feeling of relaxation and calmness. The International Journal of Psychiatry in Clinical Practice conducted research showing that this versatile plant positively impacted anxiety levels in patients awaiting a dental procedure, and contributed to lower levels of generalized anxiety after 2 weeks of use.

Although these are the most common health benefits of lavender, it has been suggested (though not yet proven in a medical study) that it may also be beneficial in the treatment of PMS, eczema, nausea, and insomnia.

It is important to note that lavender is toxic to humans when ingested in its oil form, so it’s important to adequately research your application method prior to using it as a wellness supplement.

If you’re in the area, be sure to stop by and see Topo Pino’s very first lavender crop this season!

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