Hi %FIRSTNAME%,

March is a transition month. More light. Slightly more energy. A good time to tighten systems instead of adding pressure.

🥗 March Focus: National Nutrition Month®

March is National Nutrition Month, led by the Academy of Nutrition and Dietetics.

This year’s personal focus: nutrition for mental steadiness.

Research consistently shows:

• Omega-3 fatty acids support mood regulation

• Magnesium influences stress response and sleep quality

• B-vitamins (B6, B12, folate) are linked to lower depressive symptoms

• Blood sugar stability reduces irritability and energy crashes

Simple March Upgrade (choose one):

• Add leafy greens 4x/week

• Eat protein + fiber at breakfast daily

• Drink 60–80 oz water consistently

• Include magnesium-rich foods (pumpkin seeds, dark chocolate, spinach)

Small shifts create measurable changes over 30 days. 📊

🌍 March 8 – International Women’s Day

March 8 is International Women’s Day, recognized globally by the United Nations.

To celebrate the strength, resilience, and leadership of women in our community:

🎉 Complimentary 1:1 Pilates or Yoga Sessions

Date: March 8
Time: 1:00–2:00 PM
Spots Available: 4 total

These are private, focused sessions designed to:

• Improve mobility

• Build core strength

• Reduce stress

• Refine form

To reserve a spot, email me directly (yogaxtorie@gmail.com). First four confirmed responses secure the sessions.

Intentional. Structured. Focused on you.

🤓 Fun Fact of the Month

As daylight increases in March, serotonin production often rises due to increased sunlight exposure.

More light → better mood regulation → improved focus. ☀️

Morning walks are not optional if mood stability is a priority.

☀️ Daily Facial SPF Reminder

Dermatologists recommend wearing sunscreen on your face every day — even when it’s cloudy.

I use and recommend a lightweight facial SPF that sits well under makeup and doesn’t leave a white cast.

https://amzn.to/3ZJFism
(I may earn a small commission if you purchase through this link.)

🧘🏾‍♀️ Stretch of the Month: Spinal Twist

Why this stretch works:

• Releases lower back tension

• Aids digestion

• Down-regulates the nervous system

• Excellent before bed

How to practice:

1. Lie on your back.

2. Hug one knee into your chest.

3. Guide it across your body.

4. Place a pillow or bolster under the knee.

5. Extend arms wide.

6. Stay 1–3 minutes each side.

Slow breathing only. No forcing.

📅 Ongoing Offerings

• Weekly in-person yoga classes

• Free online Monday 8 AM reset

• 1:1 virtual yoga coaching

• Assisted stretching

• Massage therapy sessions

If your body feels tight or your mind feels overstimulated, this is the month to recalibrate.

Email me to:

• Book a session

• Secure one of the March 8 complimentary spots

• Inquire about coaching

With Gratitude,

Keturah