Bring Heat to your Practice to Get Back on Track

Feeling pretty off lately -- lack of sleep combined with not enough fresh air due to the never-ending sub-zero winter we've had in Chicago have finally taken their toll and I'm just feeling down. Can't get motivated, can't even sleep, didn't want to practice my yoga today... and that's when I realized how much I needed to get on my mat.

And that's when I am -- once again -- eternally grateful for the bright soul that is Kathryn Budig.

Not only was her YogaGlo class exactly what I needed to get back on track, she paired it with exactly what I needed to hear:

"Sometimes we need a level of heat to get us so far away from the story that we've created in our head. We tend to stick by the story we've created, regardless of what's happening in front of us. Sometimes you need to create this fire in your practice to burn through these illusions and you'll eventually see straight again. Then its no longer a workout, it's a channel back to seeing clearly, to being whole again." -Kathryn Budig 

How to Start Fresh when Practice Gets Stale

Ever feel like life is on auto-pilot? Just going through the motions, simply existing instead of living in every moment?

Ever feel like that same routine feeling shows up in your yoga practice? Starting to feel forced or repetitive? Don't worry, you're not alone. It happens to many experienced yogis; we feel as though we've come to a place in our practice where we are simply going through the motions to give our bodies what they need.

This is when it's time to shift your perspective. Maybe your Surya Namaskara has gotten stale, but in your next practice, try your hardest to bring something new to your practice. Bring yourself back to that beginner mindset.

In yoga, beginner is a great place to be because everything is new. You have yet to develop any naughty habits and every movement is a new exploration into your body.

Next time you practice, arrive on your mat and set aside any expectations you may have set for yourself. Shift your mindset to a place where you're ready to learn something new. Even if you are a well-practiced yogi, explore every pose as if was your first time. Find something in this pose that you may not have before.

If a simple shift of perspective doesn't work, here's a few tips to add some excitement to your practice:

• Practice with your eyes closed -- heighten the sensations in your body
• Explore different surfaces to practice on -- outside on the grass or in the sand
• Incorporate props into poses that feel stagnant -- practice a standing balance on a block 

How do you bring a sense of freshness into your practice and feel every pose become alive once again?

Nothing is Forever

Some things in life can feel like they last forever. Mondays for example, or other work related projects, challenges that we dread, maybe that certain pose in your yoga practice that you cringe at the name, and every breath feels like an eternity. Things always tend to become even worse once the mind gets a hold of them.

Coming into your practice, keep this in mind: nothing is forever. Your Monday will come to an end. We will not be holding chair pose for the entire class. So instead of looking at holding challenging poses for what seems like an eternity as an internal countdown of the closest escape route, look at them as a place to become more alive. A place to learn something new about yourself, a place of growth. When your mind wants to come to this place, actively bring yourself back to your breath, onto your mat, and inside your body.

Drink Your Greens

I've been on a smoothie kick for the past, say, 3 years or so?

When I was pregnant with Max, I drank a spinach smoothie every day. It only makes sense now that he loves his smoothies! Miranda has already started on them as well.

Here's one of our favorite concoctions: banana, greens, pineapple, yogurt, chia, a tiny bit of juice and a lot of water.

Really though, a smoothie a day keeps all the yucky junkies away.

Holistic Health: It's About the Journey, not the Destination

It seems like everywhere we turn nowadays, we're slammed with weight-loss ads featuring drastic before-and-after pictures, taglines like "how to lose 10 pounds FAST," and Pinterest images of deliciously low fat cheesy chicken pasta.

Weight loss secrets! Green coffee bean! Hoodia!

We get it, America. We need to lose weight. 

The hardest thing to grasp in this issue of perceived vanity is the difference between obtaining wellness over simply being thin. Just about anyone can temporarily get "fit" by cutting calories or eliminating meals with a "weight loss shake" and adding a jog into their routine, but fitness does not always equal health. 

Now, by no means do I claim to be an expert in the health & wellness industry and by all means, consult a professional before making any drastic changes to your routine -- I would, however, like to offer some of my own tips on how to feel better, live a healthier lifestyle and just be happier.

Make Your Own Food

As much as you can. It's not just about making conscious meal choices, but knowing what's in your food that counts.

Craving pizza? I know taking a pizza out of the oven takes a whole 2 seconds, but trust me when I tell you that a homemade pizza will be so much more satisfying. 

Wouldn't you feel a lot better knowing that the only ingredients in that pizza you served your family were the things your hands actually put into it?

Here is my favorite crust recipe, and I will almost guarantee that you have almost everything on hand. If you've got a bread maker or stand mixer, you're literally just dumping ingredients into a bowl and--ta da!

Simply put, the less processed the better.

Which leads me right into my next tip...

Invest in the Right Tools

If you want your wellness and health to be a permanent staple in your life, you'll need to get the right tools in your home. Don't fret, you don't always have to break the bank for quality -- and, in the long run, you'll end up saving money.

Here's a few tools that I use on a daily basis:

• Bread Maker - Somehow in the low carb craze, bread has become an enemy. Let's get one thing straight, food is not the enemy -- it's the yucky chemicals they sneak in there that we want to avoid. I purchased my Cooks Essentials bread maker from a friend for $40, but in my experience they're all pretty much the same. Best investment ever. We no longer buy bread, croutons, crusts, etc. Most bread makers come with a "dough" setting, so even sweet treats are stress-free. By using a bread machine, I no longer have to worry about what sorts of icky preservatives are in our kids' sandwiches. 
• Blender - Sure, a Vitamix would be nice, if you've got an extra $400 lying around -- but honestly, any high speed blender will work (we have a $20 Oster that gets the job done just fine). We make green smoothies every single day -- great way to get all of your nutrients and stay hydrated!
• Workout Tools - Unless your home is equipped with your very own gym, don't worry too much about this. Moreso, invest in the workout tools you need for longevity. My weapon of choice is yoga, so I made sure to invest in a good mat (JadeYoga Harmony Professional will come to the grave with me), blocks, free weights, and the right music to set the mood. It's as simple as that. If your space and tools are appealing, you'll be more likely to partake in daily activity. 
• Eco-Friendly Body Products - Just as important as what goes into your body is what you put on your body. If you don't want those icky chemicals in your system, what make you think they won't seep in through that lotion? A big one being deodorant & the harmful chemicals that have been known to increase the risk of cancer. My personal favorite is Kiss My Face Liquid Rock roll-on. I also love The Body Shop's Tea Tree Oil facial products and Honeybee Gardens makeup line. 

Stretch Every Day

Modern day society does not support proper posture. We sit in cushy couches with no lumbar support, awkward office chairs, and spend long hours hunched over computers or staring up at a screen.

Instead of popping a pill for pain, give your body some love and make some room for growth.

Read: Anti-Desk Potato - Stretches for Better Posture

You'd be surprised how much your mood and overall health can improve by simply enjoying a good stretch.

Be Mindful

Biggest takeaway here? Pay more attention to your body -- the things you put into it, what you put on it, and how you maintain it.

Take care of your body, take care of your mind, the result with yield a more enjoyable life. If you feel better, you'll look better, and vice versa. 

Beat the Desk Potato Blues: 5 Ways to Stretch Your Way to Better Posture

Our modern day society simply does not support proper posture. We walk around hunched over, scrunched into small desks and cars, and slouched into cushy couches that are more appealing to the eye than the lumbar support. 

Try these simple exercises that can be done at home or even at the office to help correct your posture and get that stagnant energy back into a healthy flow.

• Neck Rolls -- in a seated position where you feel stable, drop the chin to the chest while keeping the shoulders back and sternum lifted. Allowing the head to feel heavy, inhale and roll the left ear to the left shoulder. Let the weight of the head open up the side of the neck. If you need an extra stretch, bring the hand to the side of the head, just about the ear, and give yourself a gentle stretch. Hold for several breaths, then roll back to center and repeat on the right side. Repeat as many times as necessary to relieve tension, remembering to pair movements with breath.

• Cat/Cow -- from a neutral tabletop position on all fours, take a deep breath in. On the exhale, tuck the tailbone and begin to arch the spine up toward the sky. Use your hands to push the mat away from you and drop your head. Once your exhale is complete, begin your inhale as your tailbone comes up and start to unroll your spine. The belly will drop toward the floor, chest will broaden, shoulders will come back, and gaze will tun slightly up (without putting any strain on the neck). Repeat at least 5 cycles. 

• Thread the Needle -- From tabletop, gain some stability by drawing the belly in slightly toward the spine. You should feel balanced here. Inhale and lift the right hand up overhead and turn the chest toward the right as much as possible. Keep the shoulder back and avoid hunching into the left shoulder. You should feel a good lateral stretch here beginning in the chest all the way out the fingertips. Feel free to look up toward your fingers, to the side, or keep the gaze down toward the mat. On the exhale, bring the hand down underneath the opposite arm -- "threading the needle" and reach far over to the left. Inhale and repeat 5-10 times. On the last set, allow the side of the right shoulder, side of the head and top of the hand to plant on the mat for a gentle twist.

• Pendulum Swings -- In a stable standing forward bend, allow your knees to bend as much as you need to feel comfortable. Stretch the belly long against the thighs and relax the hinge of your jaw. Grab a hold of your elbows or the back of your head and let the entire weight of your upper body just hang. Begin to rock your upper body back and forth while maintaining the feeling of weightlessness. Repeat for as long as necessary for a good release. This is a wonderful exercise to recharge on those lethargic afternoons. 

• Cow Face Pose -- From staff pose, bend the right knee and scoot the foot close to your left sit bone. Then, bend the left knee and try to stack the knees on top of one another. If the bottom leg complains, straighten it like in staff pose and keep top knee bent. Sit up tall and, if your body allows, scoot the feet a bit further away from the body. Now reach the right arm up over head and bend the elbow so that the side of your pinky rides along your spine. Reach the left arm out to the side and bend the elbow again, this time reaching the fingertips toward one another. If you can, hook the fingers and bring the top elbow to reach straight up and the bottom to reach straight down. This can also be done with a strap in hands in the fingers do not touch. 

Slow Down to Find Balance

Sometimes we get so out of balance that we stop trying to regain it; because sometimes it's just easier to ride the wave than to try and fight it.

Things start to feel out of control, lost, even heavy; and you may literally feel like the weight of the world is on your shoulders. It's easy to get overwhelmed and exhausted when you're already feeling down.

Close your eyes. Take a few deep breaths into your belly. Just take a moment to distance yourself from what can feel like a movie screen replaying scenes from the past or worries of the future.

Don't try to stop your thoughts, just notice each one arise and set it aside for now. Keep breathing. Use your breath to begin to detach yourself from regrets of the past and worries of the future.

Wherever you are, allow yourself to arrive there.

Allow your mind to arrive in a place of clarity and of consciousness, and allow your body to arrive in a state of strength but also calmness.

Open your eyes and find something that makes you smile. Notice how this genuine smile makes you feel.

Keep this feeling close to your heart and right in the front of your mind throughout the remainder of the day.

Allow yourself time to pause frequently and remember this feeling, and make sure to smile as often as possible.