The 80/20 Rule!

Remember that 80/20 Rule?!
I'm going to guess because you are reading this you are either on a health-focused journey or always striving to improve yourself as a person. With that in mind, you may get into a rut of thinking you are aiming to be perfect in these areas. This is simply not true!

You are meant to enjoy life's experiences, this is why I live and teach about the human body's resilience. The 80/20 Principe works for most to allow for a healthy mind/body relationship with our food.

A brief description: 80% of the time fuel your body with health-FULL nutrient and mineral rich foods, AKA lots of plants and vegetables! 20% of the time allow yourself to enjoy experiences with absolutely no guilt or shame. This does not include abusing your body, if you have an allergy or serious healing journey, but rather enjoying your version of pleasure, a "healthy" modified version or not, once in a while! If you are not yet aware, your body is far beyond just physical, this 80/20 rule allows for optimal mental and emotional health.

How to do it wrong: I used to eat something I thought was "bad" and have story that "I am going to breakout because I ate this" or assure myself that "I worked out so I deserve this" - these thoughts continued my cycle of guilt and shame for many years. I also used to find myself judging others for eating "bad" foods, because I couldn't eat them without feeling bad - this did nothing but hurt myself, as judgment is a rather toxic thought that if held onto for a long period of time causes your biology to release hormones and neurotransmitters that breakdown cells and tissues. Thankfully, these are stories of the past with the 80/20 rule!

Play with it: Some will feel more aligned with 90/10 or 70/30, the goal is to give yourself permission to be both optimizing AND experiencing your beautiful life!

September is Self-Care Awareness Month

What is Self-Care?

Self care is the sum of actions, beliefs, and practices that allow you to live the most fulfilling life possible. Self care will have different meaning for you depending on your values and the phase of life you are in.

Some Common Reasons for Self-Care:
Bring balance to your hectic schedule,
To allow your body to heal,
Fill up your cup after giving your time/energy to family or others,
Connect you with your fullest potential to create and give back,
Allow you to relax and release stress,
Opening yourself up to enjoy your life.

How to put Self-Care awareness month into practice:

  • Ask: What do I value most?

  • Ask: What activities/places/people make me feel the best?

  • Ask: Am I including my values and what makes me feel good in my life on a consistent basis?

  • Ask: How can I do this better?

  • Begin! Take action immediately!

As you identify what self-care means for you, and you begin practicing living this way consistently, I guarantee you more energy and enthusiasm for yourlife. Our monthly events are intended to be a source of self-care and resources to help you live optimally today. Check out what we've got on the calendar forSeptemberbelow!

Dr. Jessica's Favorite Green Smoothie

Optimal Nutrition Recipe:

The warmer months are coming and that means smoothie season!
This has been my favorite Green Smoothie for mornings or a mid-day plant fuel fix!
Smoothies are a great way to add healthy greens into your diet, making them easy to digest and get a nutrient dense serving into your system!

Dr. Jessica’s Green Smoothie
¾ cup Pineapple (Or Mango)
½ Frozen Banana
1 cup Spinach
Spoonful Nut Butter (Almond or Sunflower are tasty!)
1 TBSP Vitamineral Green Powder
3 TBSP Hemp Seeds
1/2 cup Coconut Milk
1 cup Water (Feel free to add more for a more watery consistency, less for a thicker frozen consistency)
Handful of Ice
Couple drops of stevia (Optional Added Sweetness to Taste)

A little bit about the woman behind Heart of Life, Dr. Jessica


For those of you that are new to following this page, my name is Dr. Jessica Goyke and I am the woman behind Heart of Life.
Whenever I say “we” I am referring to myself and Heart of Life, the community we are building of empowered individuals seeking to improve their health and lives together every single day!

I am incredibly passionate about living my life in a way that allows me to express myself fully, feel happy & free, love to my greatest capacity and to create a ripple of an impact in the community that surrounds me.
I truly believe that I could not have any of this without my health.
Actually, I KNOW I could not have any of this without my health, because I lost my health at a young age.
At first it was an extremely uncomfortable period, next it was aches and a painful body during my active years in high school sports, add digestive problems to the mix, then my first asthma attack, followed by full blown ANXIETY.
There were so many signs from my body, but I was not informed on how to listen to them nor educated on what to do to turn them around.
In fact, I was given many band-aides to numb the signals from my body which meant more struggle and further development of dis-ease before I got to the root cause of all of my health expressions, AKA symptoms. 

Flash forward, I have so much gratitude for the experience of losing my health because without it I would never have the appreciation I do for it today. I would never have the compassion and understanding and the deep desire to develop the tools to be a guide to others on their way to healthy & whole.
Today, I know and see my body as incredibly intelligent and perfectly expressing its innate design even down to the day of the asthma attack that almost broke the straw of the camels back.
For without those signs and signals, I would not know that my internal environment was creating chaos. 

The first time I met a vitalistic chiropractor, she explained to me intricately about the intelligence my body held. She helped me see that my body was designed to heal itself, and that if it’s not expressing great health there was something interfering with its ability to do exactly that.
Essentially, all the challenges, stresses and traumas that I did not process as a child we’re beginning to layer up like an onion and kept my body stuck in a place of sickness, kept my body from healing and repairing and in a state of less than optimal health. This also included looking at the whole picture, the environment I had created and called my life, my health reality as I knew it was a sum of the choices I had made up to that point. I began to make impactful changes to my diet, my sleep, the words I spoke to myself, my routines, movement and even the products in my home and on my skin.
This journey began the day I learned how intelligent my body is, that day I decided I wanted to be on her team. That day and every day since I have made choices that aligned with intelligence and have allowed me to fully embrace myself and my health.
Today, I stand here over 10 years later in awe at how far I’ve come, and I know without a sliver of doubt that what is possible for one is possible for all.

I may not know where you are on your journey today or where you’ve been but I do know that you have simply scratched the surface of your potential in your one great life, and you can have all of the greatness you desire. 

Cheers to healthy and vital community! 
I would love to be a part of your journey to healthy & whole 

Dr. Jessica

What is Tonal Chiropractic?

What is a tonal chiropractic?

       Your body is a beautiful compilation of soft tissues (fascia, connective tissues, organs, joints, ligaments), muscles and boney tissues. Each of these tissues has a different tone; for example, bones are far more dense than organs, and your heart has a much different tone than your liver.

In order for your body to be in alignment and for your cells, tissues and organs to do their job and adapt well to life’s experiences (physical, mental, emotional, and/or chemical) the tone of the body must be in optimal balance, in cell biology we call this homeostasis. In simple terms, health comes from the inside out!

Say you have an instrument in a musical band and it is in tune, the sound is pleasant and your sound compliments the other players in a band and the show can go on. When your instrument is out of tune the sound is unpleasant or undesirable, the show will stop so you can figure out who is out of tune. 

Likewise when the tone of our biology is off, what we feel, experience and express is undesirable and unpleasant.  Our physical structure may show imbalances, our body systems may experience dysfunction, our mental/emotional state may be poor, etc.


What controls the tone of my biology? 

The nervous system, the master control system of your body is responsible for regulating, regenerating and healing all systems of your body, and it produces an overall tone. The bioenergetics of the nervous system is housed within the brain and spinal cord and peripheral nerves that send signals throughout the rest of the body. Ultimately, your body cannot function at its optimum if there is an imbalance in its overall tone; this is because your body is not getting the proper information to do its job via the nervous system.

When our nervous system experiences what we perceive as stress, this changes the tone of our biology depending on whether we integrate that experience or not.

For example, say you twisted your knee skiing, if your body integrated that stress the next time you go skiing you will respond differently with movements, muscles and ligaments that will prevent injury. A body that did not integrate this experience may hold tremendous fear even thinking about skiing and could potentially reinjure themselves.

The body that has not integrated the experience holds tonal/tensional patterns keeping that person in the frequency of the experience. Our nervous system does not know the difference between the past, present or future and will run patterns of stress until they are integrated. This stress could be physical like the example, or it could be mental, emotional or chemical and as long as it remains unintegrated, it’s changing the tone of your body, the response of your nervous system and your overall expression of health.


What is a tonal adjustment?

Gentle specific contacts into the areas where tone is not optimal, and patterns of tension are stored, stimulate the nervous system to reprocess and reintegrate that stress so that our system grows and moves beyond it. As the body begins to rebalance tone and create homeostasis via the nervous system our body is able to better communicate. With proper communication our bodies are able to do what they are designed to do, which is heal, repair, regenerate and continuously evolve and express optimal health and lives. Simply stated, an optimal life starts with optimal health!

Why Vitalistic Chiropractic Adjustments for my Health Issues?

How are my Health Issues Related to my Nervous System?


Our Nervous system is our master control system; it coordinates every function within our body. If there is a shift in tone of the nervous system it can have widespread effects across the body.  This shift in tone interferes with the nervous system being able to effectively communicate to other areas of the body, somewhat like a poor cell connection impacting the quality of information being received on one end of the conversation.  The health issues we experience are called secondary effects as they result from a primary issue of adverse tone within our nervous system.


Our nervous system is always on the clock working to keep us in optimal health and balance, so when something is not right, our body is going to let us know. Maybe we experience a physical symptom, such as an ache or pain or emotional symptoms such as burnout/stress/anxiety. This is our nervous system’s attempt to get our attention and to let us know when there is underlying concern and we need to take action.

These days there are many ways to mask our symptoms, and make us more comfortable, such as prescription drugs, alcohol, caffeine etc. However, these masks do not fix the underlying cause of the problem and as a result do not promote cellular repair or regeneration to move us towards optimal health and balance. In order to truly correct the problem we must get to the root of what our body is telling us.


Common Symptoms of Adverse Tone in the Nervous System:

  • Acid Reflux
  • Allergies
  • Anxiety
  • Asthma
  • Blood Pressure (High and Low)
  • Breastfeeding/Latching Difficulty
  • Carpal Tunnel Syndrome
  • Cervical Myelopathy
  • Chronic Fatigue
  • Colic
  • Constipation
  • Degenerative Disc Disease (DDD)
  • Degenerative Joint Disease (DJD)
  • Depression
  • Digestive Issues
  • Disc Herniation/Pinched Nerves
  • Dizziness
  • Ear Infections
  • Fibromyalgia
  • Headaches (tension, migraines etc.)
  • Hypertension
  • Muscle Spasm
  • Low Back Pain
  • Mid-Back Pain
  • Muscular Imbalance
  • Neck Pain
  • Numbness/Tingling (Arms/Hands)
  • Posture Imbalances
  • Scoliosis
  • Shoulder Pain
  • Tendinitis
  • Tennis Elbow
  • Thoracic Outlet Syndrome
  • Tinnitis
  • TMJ Issues
  • Sleep Disturbances
  • Stress/Anxiety

What about the Vitalistic Chiropractic Adjustment?


Our nervous system has a tone/tension within the body, and it determines the structure of our spine, muscles, tissue and fascia surrounding it.  The amount of tension within our nervous system determines the quality of information able to get to the rest of our cells, tissues and organ systems in surrounding regions and throughout the body. Much like a guitar string, if the tension in the string is off, the guitar is out of tune and the sound produced is not optimal or pleasant. Likewise, when the tone/tension of our nervous system is off, our state of health is not optimal and the health issues we experience are not pleasant.

A vitalistic chiropractic adjustment focuses on the underlying cause of improper tone/tension within the nervous system. Specific gentle contacts are made to stimulate the nervous system to pay attention to areas of the body holding patterns of tension and altered tone.  Often bringing attention to areas it hasn’t paid attention to in a long time, which allows the brain and body to reconnect and reestablish correct communication so that our bodies adapt, repair, and regenerate and we can function at our optimum.

Why Would I Care About My Nervous System?

Ever notice that your heart beats without being told? Or that your lungs know to breathe even when you are not focusing on them? There is something within our bodies that we are all born with that tells everything within our body what to do, how and when to do it.


When a baby is developing in mom’s womb, the first structure formed is something called the human notochord. This structure goes on to create the human nervous system and from that our eyes, nose, arms, legs, heart, digestive system, immune system, endocrine system and all other parts and systems of our bodies are perfectly created in approximately 40 weeks, before we are born, thanks to our intelligent nervous system.


Amazingly, our nervous system and the intelligence contained within it stays with us all throughout our lifetime. This is what tells our heart to beat, our lungs to breath, our digestive system to take nutrients from our food, our muscles to move, what thoughts we think and more.  The human nervous system is responsible for communicating to all 70 trillion cells within our body and coordinating their functions. Because of this our cells are able to repair, regenerate, reorganize and adapt so that we stay living.


Taking care of our master control system, our nervous system ensures that we adapt well, maintain health, and stay healthy lifelong. In fact, what we do today determines the health and integrity of our body tomorrow simply because our cells are constantly regenerating. On average, 99% of our cells are brand new every 4.5 years. If we choose to make poor choices in regards to our health our cells will reflect that, and if we consciously make an effort to support our health our cells and biology will reflect that with greater expressions of health as we age.