One Verse Well

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One Verse Well Move. Taste. Feel. Wander. Health + Nutrition Coach
Movement + Meditation Teacher
Wellness Retreats

One Verse Yoga & Wellness is an integrated approach to celebrating the body, mind, and spirit. When the beauty of human anatomy and movement combines with breath and spirit, one can truly dive inward and find intention in their yoga practice, on and off. One Verse Yoga defines the balance of strength and grace, power and surrender, and how they co-exist in one mind and body.

28/02/2026

DYNAMIC STRETCHING uses active, controlled movements to gently take your joints and muscles through their full range of motion, helping to increase circulation, improve mobility, and wake up the nervous system. It prepares the body for movement by enhancing coordination, activating key muscle groups, and reducing the risk of strain or injury. It also gives you key information on your range of motion and any muscle restrictions before you doing anything challenging, making it best done before any physical activity as part of a warm-up.

I ❤️ New York.
27/02/2026

I ❤️ New York.

23/02/2026

INGREDIENTS
2 tablespoons butter or olive oil
1 cup chopped onion
1 teaspoon curry powder
3.5 cups chicken or vegetable broth
3 cups water
2 pounds carrots, peeled and cut into 1-inch chunks
1 to 2 tablespoons fresh lemon juice
Salt + Pepper
Fresh cilantro, for garnish (optional)

DIRECTIONS
Heat olive oil in a Dutch oven or large saucepan over medium heat.
Add onion, curry powder, 2 teaspoons salt, and 1/4 teaspoon pepper.
Cook, stirring occasionally, until onion is soft, about 5 minutes.
Add broth, carrots, and 3 cups water; bring to a boil.
Reduce heat; cover, and simmer until carrots are tender, about 20 minutes.

Puree in a blender or using an immersion belnder until smooth.
Add more water to thin to desired consistency.
Reheat, if necessary, in a clean saucepan.
Stir in lemon juice. Serve garnished with cilantro, if desired.

20/02/2026

Reflecting is work. I mean, dedicated-time, sit-down-and-look-yourself-in-the-mirror-kind-of-work.
Which means it's not always fun, and yest, it's always cathartic. Take some time this month to reflect, by asking yourself three questions, and journaling about the answers:

What was the greatest joy of 2025 that you'd like to bring forward?
What felt misaligned in 2025 that you don't want to bring forward?
What are you holding onto that you know is ready to be released?

18/02/2026

Stretching should be the one thing you do every day! Build it into your workouts our make it a separate routine that you fit in no matter what. Follow along the next couple of weeks to learn more about three important types of stretch, and when to use them. Last week, I showed you Static stretching ... this week, Isolated Static stretching.

ISOLATED STATIC STRETCHING allows you to focus on one muscle at a time, helping improve flexibility, correct imbalances, and bring awareness to areas that may be holding unnecessary tension. It’s safest to do when the body is already warm—such as after movement, exercise, or yoga practice—so the muscle tissue is more receptive and less vulnerable to strain, same as Static.

16/02/2026

Kale, Fennel + Orange Salad

INGREDIENTS/Dressing
1 shallot, diced
2 tbsp Champagne or White Wine Vinegar
1 tsp orange zest
1/4 cup fresh-squeezed orange juice
1/2 cup olive oil
salt + pepper, to taste

INGREDIENTS/Salad
2 bunches of kale, stemmed +chopped
1 fennel bulb, thinly sliced
2 tsp fresh lemon juice
2 oranges, separated into segments
10 kalamata olives, chopped
2 1/4 tsp salt, divided

DIRECTIONS

In a small bowl, whisk together the shallots, vinegar, orange zest, orange juice, and olive oil. Season dressing with salt + pepper. Set Aside.
Place chopped kale in alarge mixing bowl and add 2 tsp salt and lemon juice*
Massage the kale with your hands until it starts to wilt.
Place the sliced fennel and 1/4 tsp salt in a medium-sized mixing bowl.
Massage fennel until it softens, about 3-4 minutes.
Transfer the fennel to the large bowl with the kale.
Add oranges, olives and some dressing. Toss well.
Taste and adjust seasoning, if necessary.
Prepare to have your tastebuds blown. 🤯 🍊 🥬

13/02/2026

Stretching should be the one thing you do everyday! Build it into your workouts or make it a separate routine that you fit in no matter what. Follow along the next couple of weeks to learn more about 3 important types of stretch, and when it's appropriate to use them. 💪💪

STATIC STRETCHING: Static stretching helps lengthen muscles, improve flexibility, and support relaxation by giving the nervous system time to settle into a stretch. It’s safest and most effective after the body is warm—like after movement, practice, or exercise—rather than before, when cold muscles are more prone to strain.

Medicine

11/02/2026

After the activity of December, and the pause of January, it's time to reflect. February is the perfect liminal space to reflect on what was and get ready for what will be.

10/02/2026

INGREDIENTS
1 head of cauliflower, trimmed and cut into florets
2 tbsp olive oil
2 garlic cloves, thinly sliced
1 tsp capers
1 tsp caper juice
Salt and pepper, to taste

Preheat the oven to 450 degrees.
Spread the cauliflower in a roasting pan evenly.
Toss with 1 tbsp of olive oil, salt and pepper.
Roast in the oven until golden brown and soft, 20-25 minutes.

Meanwhile, heat the second tbsp of olive oil in a small skillet.
Saute the garlic until fragrant and lightly browned, 2-3 minutes.
Remove from heat.
Add the capers and caper juice and mix.

Pour over the cauliflower and toss.

~adapted from Great Food Fast, Martha Stewart

30/01/2026

Carbs: Meet Your Macros!

28/01/2026

Planning ahead is often framed as a tool for efficiency or discipline. But what if, at its best, it’s simply a way of caring for your future self? I always find it re-assuring to meal plan for the week, schedule my workouts on my calendar, and even plan for contemplation. I used to think maybe I was an overplanner - maybe not.

Planning might just mean packing a snack, setting a timer, or writing a note for your future self to find when she needs it most. It can quietly serve as an act of peace — not just productivity:

IT GIVES YOUR NERVOUS SYSTEM SOMETHING TO RELY ON
When stress levels are high, unpredictability can feel overwhelming. By making small decisions in advance -- such as what you’ll have for lunch or when you’ll finish work -- you can ease the tension of the day.

IT MAKES ROOM FOR THE VERSION OF YOU THAT NEEDS A LITTLE HELP
You may plan your meals not just to stick to them, but because your 6 p.m. self often feels too tired to think clearly. In this way, that plan becomes a lifeline instead of a rule.

IT REDUCES DECISION MAKING WHEN YOU'RE TIRED
The brain treats every choice, regardless of size, as a task. Planning alleviates that burden before it becomes overwhelming.

IT STRENGTHENS THE HABIT OF SELF-CONSIDERATION
Every time you plan thoughtfully, you reinforce the belief that your future wellbeing is important — even in the smallest ways. Over time, this alters your self-perception.
Planning doesn’t have to mean following strict schedules or perfect routines.

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