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Perfect time to prep for cold/flu season!

I love fall weather! The warm, cozy sweaters, beautiful orange/red colored leaves, hot homemade soups. But with cooler temps comes cold/flu viruses... read below to find out about Kelly's top pick to prevent illness and prep your medicine cabinet for the winter.
BUT FIRST, IMPORTANT STUDIO NEWS!!


ALL CLASSES/PRIVATE SESSIONS are CANCELLED on Saturday, October 8th EXCEPT 10am Pilates Sculpt and 1:30PM Build and Restore Pilates Reformer. Please double check the schedule as both Kelly and Jocelyn are out of town for several days this month and some sessions will be cancelled.

BE ON THE LOOKOUT for an email answering all of your STP membership questions coming soon. This is in response to questions from our newer clients, but we thought it'd be best to send to all.

UPCOMING RESTORATIVE PILATES WORKSHOP: Kelly's quarterly restorative class will be held on Friday, October 28th from 6PM-7:15PM. This is the last one of 2022 so don't miss it! Come relax and restore your mind, body and spirit!
FEE: $30
EARLY BIRD SPECIAL- Sign up by 10/21/22 and receive $10 OFF!
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Kelly's Tips to Prep For Cold/Flu Season

This is a difficult list for me to narrow down because there are so many supplements and herbal medicines that I have in my arsenal against viruses and bacteria. But here are my main go-to's when we're trying to prevent illness or not feeling well.

Disclaimer: This is not meant to be used as medical advice and you should always check with your doctor before taking any supplements/herbals.

Here's what I take daily to keep my immune system strong.

  1. Vitamin D3: Check your Vitamin D levels. This is a blood test which I personally have checked 1-2 times per year. If your vitamin D is between 30-100 it's considered normal. However, many studies show that those with a level above 60 or (even better) above 80 have better outcomes with the COVID-19 virus. I personally keep my vitamin D level around 90 and take 5000-12000iu's of Vitamin D3 daily to do so.
  2. Magnesium: I take 400-1200mg daily depending on how I'm feeling, my stress level, travel, etc. I personally use Magnesium Glycinate, but there are many types of Magnesium to choose from. I do not recommend taking Magnesium Oxide (check the ingredients on the bottle) as it is the least absorbable. Possible side effects include diarrhea which is often caused by taking too high of a dose. You should always start with the smallest dose and work your way up to a larger dose slowly based on your doctor's recommendation so your body can adjust to it. Magnesium is an electrolyte that is directly or indirectly involved in every cellular function in our bodies and many of us are deficient in it. If you take Vitamin D you must take a Magnesium supplement to avoid deficiency.
  3. Lomatium: My newest herbal tincture. More info below.

My go to herbals when I feel a cold coming on.
  1. Virex: It's an antiviral homeopathic tincture. I buy this at my naturopath's office however you can usually find it on Amazon. A few drops under the tongue every couple of hours for 24 hours and most of the time it wards off whatever I've been exposed to.

My newest herbal supplement that I'm using and excited to see if it helps me this winter.
  1. Lomatium: It's an antimicrobial herbal tincture made from Lomatium root. Its properties are antibacterial, antiviral, antifungal and antiparasitic. I purchase this online at Barlow Herbal. There is a catalog at the studio if you're interested or I can email you a link. *There is a potential to get a one-time detox rash, but the company gives lots of information about it and ways to avoid it.

Supplements I have in my cabinet in case I do become sick with a virus.
  1. Quercetin: 500mg 1-2 times per day at the first sign of a cold/flu. Quercetin is an antioxidant and anti-inflammatory that opens up the cell to allow the Zinc to enter and kill the virus/bacteria. Quercetin is also used to reduce swelling, kill cancer cells, control blood sugar, and help prevent heart disease.
  2. Zinc: 20-50mg daily at the start of cold/flu symptoms. Take for up to 10 days. Zinc is a nutrient found throughout our bodies and in some foods that helps fight viruses/bacterias, promote wound healing, improve metabolic function, treat some eye diseases and resolve diarrhea in malnourished children.
  3. Liposomal Vitamin C: Vitamin C is an antioxidant that improves oxidative stress throughout the body, supports the cardiovascular system, improves skin health and increases collagen production. I use liposomal Vitamin C because it's more absorbable and bioavailable in the body. Vitamin C TEST to determine how much you need to take.... At the start of cold/flu symptoms, take 1000-2000mg every 2 hours until you have 1 loose stool then that's the dose you need daily during illness. Decrease the dose by 1000-2000mg if you continue to have loose stool/diarrhea.
  4. Colloidal Silver: It's an essential mineral used throughout history to help improve cold/flu symptoms. At the start of a cold/flu I take a few drops under my tongue 3 times a day or more as needed.
  5. NAC: 500mg 1-2 times a day. N-Acetyl Cysteine is an amino acid and a precursor to Glutathione (see below) used to treat respiratory illnesses including viruses, asthma and cystic fibrosis.
  6. Glutathione: I prefer to get this IV, but I do have the oral supplement at home. At the start of illness I take 500mg daily until I'm feeling better. It's an antioxidant produced in the liver that improves the immune system, detoxes the body of free radicals, oxidative stress, cellular damage and heavy metals.
  7. Elderberry: As most of you know, I make my own Elderberry Syrup and will have some for sale at the studio again this year soon. Elderberry is an antioxidant used to promote immune system function. Take a spoonful daily to ward off illness or many spoonfuls per day when feeling ill with a virus.

I don't necessarily use all of these supplements at once (although I have before). But I can't stress enough that it's important for you to consult your PCP or a functional medicine doctor prior to taking any supplements as they can react with prescription medications.

The one tool (or two) that I will never be without... even when traveling.
  1. Nebulized Hydrogen Peroxide. Too difficult to explain here so I will link a video for you to listen to about it. My family uses this and I'm sooooo grateful to have this as an option for prevention and when illness hits us. Wish I knew about it when I had COVID the first time! Nebulized H2O2 Video
  2. The other thing I hope to never be without is Ozone. Many of you know I found out about ozone when I had post covid heart issues in October 2020. It truly saved my life. Ozone is oxygen with 3 rather than 2 oxygen molecules. It is given IV, IM or via insufflation and it is antiviral and antibacterial. I currently work at an ozone clinic once a week where we do hyperbaric IV ozone and I have a home ozone unit for breathing treatments, ozone water and insufflations. If you have any questions, I'd be happy to answer them. www.pulsedozone.net

My Favorite Essential Oils for Winter.
  1. Theives: A blend of clove, lemon, cinnamon, eucalyptus and rosemary. My daughter says it smells like Christmas-lol. We apply this topically to the bottoms of the feet, throat, temples and diffuse it.
  2. RC: A blend of cypress, spruce and 3 types of eucalyptus. It's a great blend to diffuse when you have any upper respiratory infection.
  3. My Fab Four: 2 drops peppermint, 2 drops spearmint, 2 drops wintergreen and 2 drops lemon in a diffuser for cold/flu and seasonal allergies.
I receive a monthly autoship from YoungLiving Essential Oils. I offer you my discount and no tax/shipping if you place an order with me by the 29th of the month.

My Favorite Tea/Drinks for Winter:
  1. Traditional Medicinals Echinacea Plus Tea.
  2. Thyme Lemon Tea: Take a few sprigs of thyme, the juice of half a lemon, and a spoonful of honey in hot water. Thyme has antiviral properties and tastes delicious.


Cheers to a healthy fall/winter!
Kelly's Fall "Apple Pie" Protein Smoothie

1/2 cup oat milk
5-10 ice cubes
1 large, sweet apple (I love honeycrisp) cut into chunks with skin
1/2 ripe banana
1 scoop vanilla protein powder (I use Sunwarrior brand)
1 Tbsp chia seeds
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1 tsp maple syrup (optional)

Blend in a high-speed blender. Serves 2. Enjoy!
Looking for a Fall 5K? Look no further!
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