The Gap Year Movement

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  • Kneading Joy: Baking, Flavors, and Finding My Fire

    Kneading Joy: Baking, Flavors, and Finding My Fire

    I’ve always loved kitchen time, baking bread, crafting desserts, and creating dishes that unite people. During my gap year, I swapped finance stress for flour-dusted counters, transforming my kitchen into a creative haven. With my husband, my flavor-savvy partner, I experimented with all the different kinds of breads, zesty vinaigrettes, and infused butters. Each recipe sparked joy, deepening my passion for culinary arts and revealing life’s possibilities.

    From Good to Great: Elevating Breads and Flavors

    Cooking was always a joy, but a demanding job left little time for kitchen experimentation. With teenagers at home, the pressure to avoid risky recipes was real—time was too scarce to gamble on new spices ruining dinner. However, a gap year filled with endless hours dreaming up ideas, testing bold flavor combinations, and sharing creations with family and friends transformed my approach.

    Our Phoenix herb garden sparked inspiration, with rosemary and thyme elevating savory sandwich breads, comforting soups, and vibrant sauces. As my confidence grew, I blended tangy salad dressings and baked havarti-studded sourdough, now a household favorite. Cooking and baking became a creative outlet, where intuition and inspiration merged to craft unforgettable dishes. My new found time freedom allowed me to dive deeper, honing my craft and discovering the joy of flavors (and hobbies!).

    Why Bread is My Soulmate

    My new found creative hobby sparked a full-on obsession with bread-making, and it’s become the heart of my next big adventure: launching “Any Way You Knead It,” my Phoenix micro bakery and non-profit. Here’s why bread has me hooked:

    • It’s F-ing Delicious: Freshly baked sourdough or warm, buttery rolls? Total bliss. There’s nothing like tearing into a crusty loaf hot from the oven.
    • It’s Alive: Kneading dough is like partnering with a living, breathing creature. It grows, stretches, and transforms into something magical—AND you get to eat it!
    • It’s Therapy: Shaping loaves or rolling biscuits soothes my soul and sparks creativity. It’s my zen, opening doors to new ideas and calm.

    Through “Any Way You Knead It Bakery,” I’m turning this passion into a reality, baking herb and cheese infused breads like thyme-parmesan-roasted garlic, chive-gouda-carmelized onion, and easy savory weekday sandwich breads. The non-profit arm, “Any Way You Knead It Community Foundation,” will share fresh baked goods and offer baking classes to promote bread making skills and mental health to kids and adults, because kneading dough is as healing as it is delicious. Stay tuned for our launch—we can’t wait to share the joy of bread with you!

    Fresh vs. Store-Bought, The Health Win

    Baking my own bread isn’t just about taste—it’s a health game-changer. Fresh bread, like my sourdough or focaccia, uses simple ingredients: flour, water, salt, and starter. No preservatives, no seed oils, no mystery chemicals. Store-bought loaves often hide additives like dough conditioners or high-fructose corn syrup, which can mess with your gut and energy. My homemade breads, especially when paired with garden herbs, are easier to digest (thanks, fermentation!) and packed with flavor, not fillers. It’s the same reason I make my own peanut butter, condiments, and dressings—control what goes in, feel better when you eat. “Any Way You Knead It” will share this wholesome vibe with every loaf.

    homemade condiments, mayo, ketchup, BBQ sauce
    Homemade mayo, ketchup, and BBQ sauce are easy and delicious!

    Ditching Store-Bought Junk

    Researching new recipes and experimentation time in the kitchen turned me into a homemade food nerd. I started a regular practice of making our everyday staples—jams, jellies, mayo, ketchup, salad dressings—to skip the chemicals and seed oils. (Seriously, my peanut butter with honey and salt is NEXT LEVEL). These aren’t just healthier; they’re stupidly easy. A vinaigrette with garden herbs takes less than 3 minutes, including herb snipping time. Sauces and dressings add luxury vibes and delicious layers to your meals—think scandalously tasty marinades for your meats and veggie dishes, or compound butters with garlic, flavored salts, and fresh herbs—without the toxic junk. Pinterest and I have your back for ideas!

    A Taste of My Gap Year Journey

    As my gap year unfolded, each knead of dough and swirl of flavored butter taught me more than just recipes—it showed me how to savor life’s simple joys and embrace creativity without fear. My kitchen became a space to connect, experiment, and uncover what truly lights me up. Below, I’m sharing a couple of my favorite creations from this journey: a zesty vinaigrette and super quick dinner rolls to spark your own culinary adventures. Here’s to finding your passion, one delicious moment at a time.

    Recipes to Spark Your Own Journey:

    Zesty Lemon-Herb Vinaigrette

    Why I Love It: This bright, versatile dressing adds a burst of flavor to any dish, and it’s so easy to whip up!

    Ingredients:

    • ¼ cup olive oil
    • 2 tbsp fresh lemon juice
    • 1 tsp Dijon mustard
    • 1 small garlic clove, minced
    • 1 tsp fresh thyme or basil, chopped (or ½ tsp dried)
    • Salt and pepper to taste

    Instructions:

    1. Whisk all ingredients in a small bowl or shake in a jar until combined.
    2. Taste and adjust seasoning. Drizzle over salads, roasted veggies, or grilled fish.
    3. Store in the fridge for up to a week; shake before using.

    Easy Dinner Rolls

    Why I Love Them: These rolls are a hug on a plate, bringing warmth and connection to any meal. They’re simple enough for a weeknight but special enough to spark joy and smiles at the table.

    Ingredients:

    • 3 cups all-purpose flour
    • 1 cup warm water (about 110°F)
    • 2 tbsp melted butter (plus extra for brushing)
    • 2 tbsp sugar
    • 1 tsp salt
    • 2 ¼ tsp (1 packet) active dry yeast

    Instructions:

    1. In a large bowl, mix warm water, sugar, and yeast. Let sit for 5 minutes until foamy.
    2. Add melted butter, salt, and 2 cups of flour. Stir until combined, then gradually add the remaining flour to form a soft dough.
    3. Knead on a lightly floured surface for 3–5 minutes until smooth and elastic. (This is a great step to enjoy the calming rhythm of kneading!)
    4. Place dough in a greased bowl, cover with a towel, and let rise in a warm place for 1 hour or until doubled.
    5. Punch down dough and divide into 12 equal pieces. Shape into balls and place in a greased 9×13-inch baking dish.
    6. Cover and let rise for 30 minutes. Preheat oven to 375°F.
    7. Bake for 12–15 minutes until golden. Brush with melted butter for a soft, glossy finish. Serve warm.

    Share your ideas for at home creations and drop your go-to recipes in the comments. Can’t wait to check out new, cool ideas!

    xoxo Amy – your professional gap year guide and connoisseur of crusty breads

  • Focus on Your Breathing Like It’s Your Only Job

    Focus on Your Breathing Like It’s Your Only Job

    Ever felt your heart pounding, your breathing go shallow, and your body screaming “emergency” before a big moment? Maybe it’s a high-stakes presentation, a tough conversation with your boss, or a grueling workout that pushes you to your limits. That’s your fight-or-flight response kicking in, leaving you clammy, jittery, and on edge. Whether it’s public speaking, a workplace confrontation, or a brutal CrossFit workout, this panic can either fuel a killer performance or send you tripping over your words—or, in my case, a jump rope. During my gap year fitness journey, I learned the hard way how this stress response can derail you, but I also discovered a game-changing tool to tame it: focusing on your breathing like it’s your only job.

    The Panic Trap: When Your Brain Takes Over

    Think about the last time nerves got the better of you. Maybe your stomach knotted up before a boardroom pitch, your thoughts raced during a CrossFit WOD, or your legs felt like jelly before a big race. For me, it’s often double-unders—those infuriating jump rope spins where the rope passes under your feet twice per jump. Some days, my brain and body sync up, and I string together a few solid reps. Other days, I’m cursing the rope, tripping, and sputtering the F-word in frustration. Sound familiar? Depending on your job, hobbies, or how often you step outside your comfort zone, this panic might hit daily, weekly, or maybe never for you.

    Looks like I’m having a blast lol

    I used to think diving headfirst into chaos was the way to live boldly. Push harder, grit your teeth, and white-knuckle your way through, right? But I’ve since realized that this approach often backfires. Trying to control racing thoughts or force your body to “just do it” can amplify stress, making you feel like you’re fighting yourself. The real key isn’t managing your thoughts or gripping your body tighter—it’s about finding calm through your breath, letting your nervous system settle, and giving your body the comfort it craves.

    Solid Gold Coaching: A New Perspective

    During a goal check-in with my fav coach at Wildfire, I shared that I was struggling to master double-unders. I had been working on my jumping capacity so hard, but was still struggling to get my body and brain to understand how to do the thing. Some days I could get 10-15 in a class and some days I would trip constantly, whip the shit out of myself with the jump rope, and get 0. It was frustrating, and frankly, kind of embarrassing to still be working on these when it feels like everyone else (and their way older sister) can do them without breaking a sweat.

    During our goal review we talked about what I wanted to accomplish and both shared our observations on my current skills. When we got to the jump roping topic she dropped some wisdom that every coach should steal. She asked three dynamite questions:

    • What have you been working on to nail this skill?
    • What progress have you made so far?
    • What happens in your body and mind when it’s not clicking?

    Brilliant, open-ended questions that not only got me talking, but were framed in a way to give me a chance to share all of the good things that I had done so far and progress that I had made before engaging a professional. The last question was the one that gave me a new POV – I had totally underestimated (and completely blocked out) what was happening to my body OUTSIDE of the jump-roping drama.

    Spilling my guts was mortifying. I admitted I’d panic the second I missed a rep, thinking, “double-unders are the WORST invention ever,” before hurling the rope like a toddler. Her questions flipped a switch: I was redlining my heart rate and lungs before I even started, totally sabotaging myself. With a sly grin, she dropped the ultimate game-changer: “Your only job during jump rope practice? Breathe slow and steady through your nose. That’s it – breathe and be calm.”

    Check out Wildfire CrossFit for talented coaches, fitness at all levels, and double under jump rope magic.

    I’d heard and practiced this breathing stuff in yoga and meditation, but her application to exercise was PURE GOLD. Slow nasal breathing tells your nervous system, “Chill, we’re good,” and dials down your heart rate. It’s like a hug for your frazzled body. I gave it a shot that afternoon, and holy cow—I was calmer, my jumps were smoother, and I had some extra stamina. It was like unlocking a superpower.

    Creating a custom rope with Double Under Wonder made things a lot more fun to practice. Plus no more digging through the dangling mess of knotted gym jumpropes, hoping someone didn’t take my favorite.

    Breathing Through the Chaos: A Universal Tool

    That week, I tested the breathing trick again while jogging with my husband. My legs were fine, but my brain was in full panic mode, screaming, “This is so hard right now, I haaaate this!” It was the same spiral I’d felt with the jump rope. So, I shifted my focus to long, slow inhales and exhales through my nose, counting four seconds in and four seconds out. After just 3-4 breaths, my heart rate steadied, the mental fog lifted, and the urge to quit faded. It was like flipping a switch.

    This simple act of prioritizing breath isn’t just for workouts—it’s a lifeline for life’s chaos. Whether you’re facing a high-pressure work presentation, a tough conversation, or a tough workout, focusing on your breath can anchor you. It’s not about suppressing thoughts or forcing your body to obey; it’s about creating space for clarity and comfort. Slow, nasal breathing tells your body, “We’re okay,” allowing stress to melt away naturally.

    Why It Works (and How to Nail It)

    Here’s the deal: slow nasal breathing is like a reset button for your body. It kicks on your parasympathetic nervous system—aka the “chill out and relax” mode—which calms the fight-or-flight freakout. Plus, breathing through your nose boosts oxygen efficiency, so you feel less wiped out. Unlike those shallow, panicky chest breaths that keep you stressed, deep belly breathing lowers cortisol and helps you stay grounded.

    Ready to try it? Here’s your cheat sheet:

    1. Check Yourself: When panic hits, pause. Heart racing? Shoulders tight? Breathing all over the place?
    2. Nose Breathe Like a Boss: Inhale through your nose for 4-6 seconds, letting your belly expand. Hold for a sec, then exhale through your nose for 4-6 seconds.
    3. Make It Your ONLY Job: For 3-5 breaths, forget fixing your thoughts or muscling through. Just focus on that sweet, steady rhythm while you move.
    4. Feel the Shift: After a few cycles, check in. Bet your heart’s calmer and you’re feeling like a rockstar.

    Test this before your next workout class, a big meeting, or even a stressful family dinner. It’s like carrying a chill pill in your pocket—no gear required.

    Pro Tip: Try the Breathwrk App for guided breathing exercises with cute graphics.

    Beyond the Gym: Breathing for ALL the Things

    This breathing trick has become my ride-or-die for more than just workouts. I’ve used it to stay cool during awkward convos, prep for nerve-wracking meetings, and even unwind after a wild day. Stress isn’t going anywhere—life’s too messy for that. But focusing on your breath? It’s like giving your body and mind a relax signal, letting you process the chaos without gripping it so tight your knuckles turn white.

    Next time panic sneaks up—whether you’re crushing it on a long run, tackling a work deadline, or just navigating life’s curveballs—make breathing your ONLY job. Slow, steady, through your nose, like it’s the most important gig you’ve got. Give it a whirl and hit me up in the comments—tell me how it went! What’s your go-to trick for keeping cool under pressure? I’m dying to hear how you slay the chaos.

    xoxo Amy – your professional gap year guide and survivor of self-inflicted jumprope whip atrocities

  • Is Your Body Ready For Your Gap Year?

    Is Your Body Ready For Your Gap Year?

    sunset behind cliff of santorini
    Gorgeous sunset!

    Picture it, you’re standing at the edge of Santorini’s cliffs, your gap year finally here. The sunset is blazing a gorgeous art show of oranges and purples reflecting off the sea. But you’re stuck – knees creaking, breath short, sweaty upper lip, mind too panicked with racing pulse to soak it in and enjoy it. Your dream is unfolding but your body is failing you. Sound far off? It’s not. Most of us hit our 30s, 40s, and 50s thinking that we’re “fine”, but fine isn’t going to carry you up ancient castle bell tower steps or through bustling markets. Your gap year, retirement, or dream vacation deserve a body, mind, and soul that can keep up – are you ready?

    I get it, fitness isn’t everyone’s thing. I’ll let you in on a little secret – I used to dodge it myself. Nachos were my love language, cold frescas my fav, and challenging exercise left me clammy and kinda panicky. At 47, I was “healthy-ish”—a busy professional, not falling apart. I went to CrossFit a few times a week, held walking meetings with my team, and generally moved my body more than sitting idle. But I had a super sore knee most of the time I was working out (or walking in heels at the office), stress of the world I was leaving behind still fogged my brain, and my soul? It felt flat, buried under years of grind. If I’d jetted off then, I’d have dragged through temples and trails, not danced through them seeing magic and synchronicities at every turn.

    Does Your Fitness Match Your Goals?

    What do you dream of doing with time that is 100% devoted to you and your passions? Paint amazing pictures in your mind; make them verbose, vibrant, shining with excitement and wonder. Don’t limit yourself — these are your dreams! What new activities will you try? Where will you travel? Who will you meet? What will you see? What do you want to experience now that you have all the time in the world?

    Now take a good, long look in the mirror and ask yourself if your body is ready to perform at the level of the dreams you just conjured up. What kind of strength is required for new hobbies like skiing, gardening, or Muay Thai? Are you ready to walk 15-20k steps every day to explore in Bangkok? Can your ankles and knees handle cobblestone sidewalks in Morocco? Will you be able to heft that suitcase into the overhead? What if there are tiny staircases down to basement bathrooms with no elevator? 

    There is no shame here, just an honest look at where you are and where you want to go on your adventure – comfortably, confidently, and safely. Preparing your body to be its best raises your spirits, your health, and your vibration within the universe. 

    If the answer is 100% ready, congrats and keep it going. If the answer is ‘oh shit, I might have some work to do’ then make a simple game plan and take action today. Body weight movements are free, easy, and available for you to do anywhere at almost any time (walking, jogging, hiking, push ups, pull ups, squats, sit ups, etc.). And/or get a coach or join a gym. It’s the least you could do in pursuit of living your big, vibrant dream life.

    Your big plans—gap year, retirement, that bucket-list trip—need more than a plane ticket and busy itinerary. Gorgeous sunrises over ancient ruins are off the beaten path. Wineries with killer views sit atop steep hills. Wandering hidden neighborhoods means hours on foot. If your body’s sore and out of shape, your mind’s drained, or your soul’s numb, you’ll miss the magic. Worse, you’ll feel it—every ache, every foggy moment—knowing you could’ve fixed it. 

    When the reality and excitement of my grown up gap year finally hit, I realized my body could be a limiter, or a strong and trusted partner. It’s not (all) about six-packs or winning the workout—it’s about freedom. I realized my “okay” body was self-inflicted sabotage. Years of desk lunches, skipped workouts, and happy hour nachos had stacked up (pun intended). My mind was stressed, my soul starved for joy. Fitness became my reset: a way to feel alive inside my own skin, strong enough for mountains, clear enough for epiphanies.

    athlete ready to deadlift a loaded barbell
    Getting strong for life adventures!

    You might think, “I’m too busy,” or “I’ll start later.” But later is too late when you’re wheezing halfway up Machu Picchu. Your body is your spacesuit for adventure—neglect it, and it’ll ground you. The good news? You don’t need to be a marathoner or special forces. Small changes now can make your gap year epic, not exhausting. I learned that at 47, and it changed everything.

    Practical Steps

    Here’s how I started—small, doable stuff you can steal:

    1. Walk with Purpose: 25 minutes daily, absolute minimum. I’d stride through my neighborhood, noticing trees, waving at neighbors, feeling my legs wake up. Bonus: it preps you for long travel exploration days.
    2. Stretch for Freedom: Try a 5-minute morning stretch—allow your body to wake up a little before you drive it through your busy day; 5 minutes of any type of stretching that feels good. It eases stiff joints, sore workout muscles, and helped me listen to what my body needs.
    3. Breathe to Reset: Box breathing—inhale 4, hold 4, exhale 4, hold 4—for 2 minutes. It helped calm my nervous system after surviving corporate america for 25 years, and helps with mental clarity and big decision making.
    4. Eat More Protein: I know, everyone and their sister is saying you need more protein and to count macros and blah blah blah. Just start with making sure you have a sufficient source of protein at every single meal, and you can add more specificity once you get into that habit of choosing protein first. You’ll feel amazing.
    5. Strength Train: This one is the easiest and somehow the hardest for people to master. You can change your diet and lose all the weight you want, but if you don’t add strength training you are losing muscle mass and just kind of look like shapes, instead of being a person with sufficient muscles for the tasks of everyday life. Do you want to have to ask that stranger on the plane to put your suitcase in the overhead again? Start with body weight movements – push ups, sit ups, air squats. No gym required.
       

    These aren’t bootcamp rules—they’re gifts to your future self, building a body that roams, a mind that is clear to think, and a soul that soars.

    Your gap year’s coming—maybe it’s a sabbatical, retirement, or that long-dreamed vacation. Don’t show up half-ready, limping through moments meant to spark joy. You deserve to climb hills, chase sunrises, and feel alive in your body, mind, and soul. Fitness turned my escape from the matrix from a slog into an epic gap year rebirth. Start today—a single walk, a deep breath, a new workout with that friend that’s been inviting you to their gym. Your adventure’s waiting, and it needs you strong. What’s your first move? Tell me below.

    xoxo Amy – your professional gap year guide and relatable ex-professional still transforming through fitness

The Gap Year Movement

Gap year coaching, retreats, and digital tools helping professionals reset, plan a soul-aligned life, and build sustainable habits.