Dose of Wellness

Dose of Wellness Dose of Wellness is a Wellness Lifestyle Blog where you can find tips and ideas on how to incorporate wellness into your daily life from fitness to nutrition to self-care. Join me on the journey to find balance and live well!

I'm a Yoga Teacher and Personal Trainer. Join me for Yoga Classes at The Yoga Shak. Contact me for Private Yoga, Personal Training or Online Consultations.

This is a place where you'll find tips, ideas and motivation to lead the healthy lifestyle for YOU. I am on a mission to help people take charge of their health and wellness by sharing the experiences and knowledge I've gained through all my training, trying, failing and learning. I believe in multi-modal training with a focus on self-care and self-love. Join me on the journey to a balanced life!

Mission: Spread Wellness & Mindfulness

"There is transformative magic in accepting things as they are." Is there something you're struggling to accept? Can you...
08/12/2020

"There is transformative magic in accepting things as they are."

Is there something you're struggling to accept? Can you let go of your expectations and just accept things as they are? Did you notice a huge relief and a weight lifted off your shoulders when you found acceptance?








#yogaeverydamnday #yogaeverydaytribe #yogaposeoftheday #instayogafam #yogateachers #ashburnyoga #DCyogateacher #doseofwellness #practiceandalliscoming #TIUyoga #postpartumbody #postpartumyoga #mombodsquad #dailyyogapractice #yogatutorial #tiuteam #flowwithshreya

✨G I V E A W A Y✨Feeling so blessed to have recently passed 30k in this community! I couldn't think of a better way to c...
08/10/2020

✨G I V E A W A Y✨
Feeling so blessed to have recently passed 30k in this community! I couldn't think of a better way to celebrate than to partner up with @mantraband to give back.

Thank you all so much for your support 💖

For your chance to win your own @mantraband bracelets of your choice:
1. Follow @shreytilly and @mantraband
2. Like this post.
3. Tag as many friends as you want in the comments. Each comment counts as an entry.

Bonus: subscribe to my YouTube channel and comment a ♥️ below for 2 additional entries.








#mantraband #liveinspired #mantrabandgiveaway #thanksfor30k #30kcelebration #instayogacommunity #inspiringquotes #inspiringjewelry #giveaaway #instayogachallenge #yogagram #DCyogateacher #doseofwellness #TIUYoga #postpartumbody #postpartumyoga #mombodlove #csectionmama #yogadailypractice #yogadailypose #yogatips #yogamomsofig #tiucommunity #flowwithshreya

* This challenge is not sponsored by or associated with Instagram. @ Ashburn, Virginia

Everyone deserves access to healthy, affordable food and nutrition. Yet nearly 50 million children suffer from severe ma...
08/07/2020

Everyone deserves access to healthy, affordable food and nutrition. Yet nearly 50 million children suffer from severe malnutrition every year, and more than 3 million of them ultimately die from hunger. We can help change that! Today, I’m taking a stand against childhood malnutrition and I'm joining @WFPUSA to offer vulnerable mothers a #AHandUp to feed their children. @ahabibibi @_apoorva @raashikulkarni are you with me?

#worldbreastfeedingweek Celebrating 14 months of this bond that we've been so lucky to create. Definitely had a rocky st...
08/05/2020

#worldbreastfeedingweek
Celebrating 14 months of this bond that we've been so lucky to create. Definitely had a rocky start (you can read about it at the link in my bio) but so glad we were able to push through that to get to the smoother part of the journey.

Before becoming a mom I had NO clue how much time, effort, energy and how much of my body breastfeeding would take. But I wouldn't give it up for anything. This journey makes me respect all moms so much more.

Our bodies are amazing and worth celebrating, no matter how we feed our babies. There's room to celebrate it all.










#tiumom #breastfeedingmom #breastfeedingjourney #montessoriinspired #montessoriathome #montessoriincolor #clothdiapermom #crunchymom #consciousparenting #mindfulmom #mindfulparenting #eliminationcommunication #raisingindependentkids #raisingconsciouskids #postpartumwellness #csectionmomma #momtips #parentingtips #minimalistparents @ Ashburn, Virginia

The inner transformation is just as important (if not more important) than the outer transformation.What is one aspect o...
08/04/2020

The inner transformation is just as important (if not more important) than the outer transformation.

What is one aspect of inner transformation you want to focus on?

@wholefoods run = stocking up on @otamotfoods sauces for the fam! PS run don't walk because I just scored some @sietefoo...
08/03/2020

@wholefoods run = stocking up on @otamotfoods sauces for the fam!

PS run don't walk because I just scored some @sietefoods tortillas on major sale too!

I always have these two items on hand. A quick easy meal for baby A is a "pizza-dila". I spread some @otamotfoods original sauce on a @sietefoods almond or cassava tortilla and add some organic shredded mozzarella and fold it in half. Then cook it in some olive oil in a pan until it's lightly crispy. He devours it, and it's super easy for me.

What are your pantry/fridge staples for quick, healthy meals throughout the week?

This month's wellness book recommendation is actually a podcast: #TimeInTalks with @tejalvpatel. I've been listening to ...
07/31/2020

This month's wellness book recommendation is actually a podcast: #TimeInTalks with @tejalvpatel. I've been listening to this podcast since the beginning of the year and Tejal shares such insightful information for relatable situations.

Although the podcast is geared towards mamas who want to be mindful and raise mindful kids, many of the episodes apply to anyone and everyone. Check it out!

While I'm recommending a podcast, I'd also love to hear your recommendations. What are your favorite podcasts? Share in the comments below.








#WellnessBookClub #podcastsformindfulness #kidsCANmeditate
#momlifehacks #doseofwellness #holistichealth #holisticliving #wellnessblogger #DCblogger #wellnessthatworks #wellneslifestyle #wellnesstips #mindfullnesspractice #mindfulmoment #healthylivingtips #healthylivingjourney #wellnessforwomen #postpartumwellness #tiuwellness #mindfullifestyle #minimallifestyle

Still one of my favorite stretches. Even more now- running around after a toddler and carrying him now that he's heavier...
07/30/2020

Still one of my favorite stretches. Even more now- running around after a toddler and carrying him now that he's heavier. It's also a great stretch of you've been sitting for work all day, or just compressing your frontal line in general (if you're scrollin' on the gram, chances are you need this).

What's your favorite stretch at the moment? Tell me in the comments below.









@liketoknow.it #liketkit http://liketk.it/2TqKV #LTKunder100 #LTKcurves #LTKfit Shop your screenshot of this pic with the LIKEtoKNOW.it app

#yogaeverydamnday #yogaeverydaytribe #yogaposeoftheday #instayogafam #yogateachers #ashburnyoga #DCyogateacher #doseofwellness #practiceandalliscoming #TIUyoga #postpartumbody #postpartumyoga #mombodsquad #dailyyogapractice #yogatutorial #tiuteam #flowwithshreya

Want to practice Yoga? Head to the link in my bio or stories. You'll find yoga flows ranging from 5-30 minutes long on m...
07/28/2020

Want to practice Yoga? Head to the link in my bio or stories. You'll find yoga flows ranging from 5-30 minutes long on my YouTube channel. Whatever amount of time you have, unroll your mat and come flow with me.

Comment below which flow you practiced.








#yogaeverydamnday #yogaeverydaytribe #yogaposeoftheday #instayogafam #yogateachers #ashburnyoga #DCyogateacher #doseofwellness #practiceandalliscoming #TIUyoga #postpartumbody #postpartumyoga #mombodsquad #dailyyogapractice #yogatutorial #tiuteam #flowwithshreya #powerofshe #youtubeyoga
#yogaathome

Challenge Accepted @ashapateldesigns 💗
07/27/2020

Challenge Accepted
@ashapateldesigns 💗

"Sometimes we feel like we want to disappear...but all we really want is to be found"⠀⠀Happy Friday! Happy weekend! Go f...
07/24/2020

"Sometimes we feel like we want to disappear...but all we really want is to be found"


Happy Friday! Happy weekend! Go find yourself 🙏🏼☺️






#fridayfeels #inspiringquotes
#momlifehacks #doseofwellness #holistichealth #holisticliving #wellnessblogger #DCblogger #wellnessthatworks #wellneslifestyle #wellnesstips #mindfullnesspractice #mindfulmoment #healthylivingtips #healthylivingjourney #wellnessforwomen #postpartumwellness #tiuteam #mindfullifestyle #minimallifestyle

Lots of wellness, food, discounts and baby content in stories today so here's some yoga to balance it out 🧘🏽‍♀️⠀⠀I'd lov...
07/23/2020

Lots of wellness, food, discounts and baby content in stories today so here's some yoga to balance it out 🧘🏽‍♀️


I'd love to hear your feedback in the comments: Do you like lifestyle and baby content too? Or are you strictly here for the yoga and mindfulness?






#yogaeverydamnday #yogaeverydaytribe #yogaposeoftheday #instayogafam #yogateachers #doseofwellness #practiceandalliscoming #TIUyoga #postpartumbody #postpartumyoga #mombodsquad #dailyyogapractice #yogatutorial #tiuteam #flowwithshreya
#nontoxicliving #greenlife #wellnesslifestyle #sustainableproducts #lowwasteliving #lowwastehacks #momlife #montessoriathome #mindfulliving #consiousliving #mindfullifestyle #minimallifestyle #minimalistliving

#adIf you've been following me for a while you might have heard me talk about gut issues over time. I used to eat everyt...
07/22/2020

#ad
If you've been following me for a while you might have heard me talk about gut issues over time. I used to eat everything and be fine but in my 20s I developed some gut health issues, likely stemming from food sensitivities. I had some luck avoiding some foods on and off but pregnancy and postpartum definitely changed my gut.

To help me learn more about my body's reaction to various foods, I tried out the food sensitivity test from @everlywell. It can be done in the convenience of your own home. It's easy to use with step by step instructions and video. Of course, I have to share my experience with all of you!

The test comes to your home, you register it and then take your sample and send it off to the lab.
I was surprised at how much blood it took at first but then I figured out the technique. Definitely take the time to do the steps to increase blood flow. Milk your finger first to create a drop and then drip the blood onto the card.

It was super easy to send the sample back because everything comes with the kit, including the label.

The results came back very quickly once they received my sample and I have to say I was surprised! My number one high response food was egg whites! I also showed a response to one of my favorite foods garlic 😔 along with foods like gluten and wheat. Another surprise was that I didn't show a response to cow's milk! I was definitely dairy sensitive pre-pregnancy but had added dairy back into my diet during pregnancy and while breastfeeding, so this is very interesting.

This doesn't necessarily mean I have reactions to these foods, but it's a great starting point to figure out what might be causing me symptoms like bloating, gas, indigestion, etc. I plan on following the recommendation to try an elimination diet and then introduce the foods back into my diet one by one to narrow down exactly which ones cause me symptoms. Comment below if you'd like me to document this journey!

@everlywell has many different test kits you can try out from the convenience of your own home. Head to the link in my bio for 15% off!

Disclaimer: This test does not replace your health care provider. Don't do it if you're squeamish with @ Ashburn, Virginia

"Your past is not holding you back, you are holding on to your past." - Amanda RayPowerful words to start out your week....
07/20/2020

"Your past is not holding you back, you are holding on to your past." - Amanda Ray

Powerful words to start out your week. Is there something you're holding on to? Can you let go so you can move forward?








#motivationmonday #movemoremonday #yogamama #crowpose #kakasana #csectionrecovery #csectionmama #yogamomsofig #rawbeautytalks #momblogger #yogaeverydamnday #yogaeverydaytribe #yogaposeoftheday #instayogafam #yogateachers #ashburnyoga #DCyogateacher #doseofwellness #practiceandalliscoming #TIUyoga #postpartumbody #postpartumyoga #mombodsquad #dailyyogapractice #yogatutorial #tiuteam #flowwithshreya

Here's 15% Off Everlywell At-Home Lab Tests!
07/19/2020
Here's 15% Off Everlywell At-Home Lab Tests!

Here's 15% Off Everlywell At-Home Lab Tests!

I’m loving EverlyWell! Check out their at-home lab tests, from Food Sensitivity to Thyroid tests, and use my link to purchase—we’ll both get rewarded!

Hey Mama! Just a reminder: you're a good mother. Even if you're stressed, overwhelmed, tired, happy, sad, grateful, tire...
07/19/2020

Hey Mama! Just a reminder: you're a good mother. Even if you're stressed, overwhelmed, tired, happy, sad, grateful, tired, frustrated, anxious, overthinking, trying your best, not feeling like enough, tired, not perfect, feeling amazing, overworked, tired or even all of the above - you're still a good mother.

Take a deep breath. And in case someone has told you recently: THANK YOU for being you, and for all that you do 💗








#boobdesign #boobmom #tiredmama #anotetomoms #momsofinstagram #instagrammoms #thankyoumom #mamawisdom #sustainablefashion
#nursingmama #nursingfriendlyfashion #mama #womenirl #postpartumbody #postpartumyoga #postpartumbodylove #postpartumjourney #mombod #mombodsquad #mombodlove #momlifehacks #doseofwellness #csectionrecovery #csectionmama #yogamomsofig #rawbeautytalks #momblogger

#ThrowbackThursday As an introvert, I don't really mind being home. But y'all, I miss traveling. I miss being able to go...
07/16/2020

#ThrowbackThursday
As an introvert, I don't really mind being home. But y'all, I miss traveling. I miss being able to go anywhere, whenever I wanted. Maybe that's something I (and many others) took for granted before we were hit with a global pandemic. But in order to get to the other side, in order to figure out a new normal we need to band together.

Two years ago when I took this picture and learned about the #angelwingsproject I would have never expected that the world and especially this country would be in the state it's in today. The message behind these wings remains true today, more than ever.

We are the angels of this Earth, we must protect each other, we must protect our planet- our home. I think we can all stand to be a little kinder, to be a little more human 🙏🏼

07/14/2020

One of the most common questions I get is around postpartum fitness. I'm not an expert on this but I'm happy to share my journey in this season of life. One of the best discoveries I've made is @expectingandempowered and I wish I knew about them during pregnancy too!

I'll be honest, being a fitness professional and having gone through weight loss and strength training before, I thought I could handle it on my own. Little did I know, this is a new ball game. It's a completely new body and new season of life and personally, I don't have the time to figure it out all on my own, along with all my other responsibilities.

This is why I'm so thankful other mamas have figured it out and are sharing their experience and expertise with the rest of us! I always recommend E&E to any mamas to be and new mamas because they've been so informative and helpful to me as I learn my new body and shift through my new role as a mom.

Check them out if you're pregnant or postpartum (yes it can be years after you've given birth) to learn how to support and strengthen your body for motherhood and life. If you choose to get the guides use the code 'SHREYTILLY' and get $10 OFF.








#eandemama
#expectingandempowered #eandeaccountability #postpartumfitness #postpartumrecovery #transformationtuesday #postpartumbody #postpartumyoga #postpartumbodylove #postpartumjourney #mombod #mombodsquad #mombodlove #momlifehacks #doseofwellness #csectionrecovery #csectionmama #yogamomsofig #rawbeautytalks #momblogger

Let's Work Out Together!
07/13/2020
Let's Work Out Together!

Let's Work Out Together!

Get 20% off 1 reg price item at Athleta! Use my link to get the offer.

"Sometimes what you're most afraid of doing is the very thing that will set you free." -Robert Tew⠀⠀⠀⠀⠀⠀⠀⠀#instayogacomm...
07/13/2020

"Sometimes what you're most afraid of doing is the very thing that will set you free." -Robert Tew









#instayogacommunity #balance #instayogachallenge #yogagram #DCyogateacher #doseofwellness #TIUYoga #postpartumbody #postpartumyoga #mombodlove #csectionmama #yogadailypractice #yogadailypose #yogatips #yogamomsofig #tiucommunity #flowwithshreya

This month's Baby Book Recommendation is Everything You by Elizabeth McPike. It's not quite Montessori aligned but as so...
07/12/2020

This month's Baby Book Recommendation is Everything You by Elizabeth McPike.

It's not quite Montessori aligned but as soon as I saw the sweet rhymes, they tugged at my heart and I had to get it for baby A and he loves it too!

His new favorite thing is to carefully separate each page and make sure we don't miss any and this board book is perfect for that! Working on those #finemotorskills !

I've linked it in my bio and stories if you're interested in getting it for a little one in your life!










#momlifehacks #doseofwellness #wellneslifestyle #healthylivingtips
#tiumom #momhacks #montessoriathome #montessoriincolor #clothdiapers #clothdiapermom #crunchymom #consciousparenting #mindfulmom #mindfulparenting #booksforbabies #booksforoneyearolds #bookstagram #raisingindependentkids #raisingconsciouskids #postpartumwellness #csectionmomma #momtips #parentingtips #minimalistparents

#throwbackthursday I still remember over a year ago when we went on our first walk with baby in the stroller. It wasn't ...
07/10/2020

#throwbackthursday
I still remember over a year ago when we went on our first walk with baby in the stroller. It wasn't for long. I felt like I could barely move and I was even slower than when I was 40 weeks pregnant.

Fast forward to over a year later, I'm so grateful to be able to move faster, to feel stronger and for all the growth for myself and baby A.

If you're in that beginning season, just remember the difficulties are temporary and that the good memories last forever. Breathe in and breathe out. You got this!!

PS this is the same stroller and we love it. No extra attachments needed. It transforms from bassinet to seat effortlessly and can be configured in many ways. I'll link it in the bio if you're interested.








#newmomadvice #wordsofwisdom #thepowerofhealing #amazonbabyregistry
#amazonfinds #postpartumbody #postpartumyoga #postpartumbodylove #postpartumjourney #mombod #mombodsquad #mombodlove #momlifehacks #doseofwellness #csectionrecovery #csectionmama #yogamomsofig #rawbeautytalks #momblogger

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My mission is to make wellness accessible to everyone by sharing the experiences and knowledge I've gained through all my training, trying, failing and learning. I believe in multi-modal training with a focus on self-care and self-love. Join me for my Yoga Classes, Private Sessions, Personal Training or on Facebook/Instagram for daily tips and motivation.

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👋 Hi! New like here.🙂 I'm out and about in FB world liking and following all the fellow "Dose of..." pages to show some love and support.🤩 Keep inspiring! https://www.facebook.com/doseofsparklez/