The other night we had our cleanse-friendly community dinner at Zeal and we met a young woman who had severe eczema. Allergy tests confirmed several food intolerances, chocolate being one of them.
As diehard chocolate lovers, of course, we gasped. Allergic to chocolate? What could be worse? True to form, we started to dig deeper.
This young woman, all of 13 years of age, wasn’t allergic to chocolate, she was allergic to dairy! So we asked her if she had ever tried cacao.
Not to be confused with cocoa (or cocoa powder), cacao is the purest form of chocolate you can eat.
Bitter in taste, cacao beans look a lot like coffee beans. All chocolate and cocoa is made by heating cacao beans, so the raw, less processed version, cacao is always our first go-to choice when living our 80:20 lifestyle.
We’re just wrapping up another live cleanse and know that many people (ourselves included!) will be looking for healthy alternatives to their old standbys. Well friends, today’s recipe is a superfood homerun.
Try it out for yourself and be sure to leave us a comment below. Are you a chocolate lover? Have you been able to replace your chemical-laden Hershey kisses with a superfood alternative?
With love and chocolate bites,
Raw Cacao Bites
Yield: 16 bites
Ingredients:
Instructions:
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Enjoy a yummy yoga class before or after enjoying this delicious dessert!
Yummy Yoga Flow with Claire Petretti Marti
Short, Sweet, & Powerful Flow with Christen Bakken
In the beginner's mind there are many possibilities, in the expert's mind there are few. -Shunryu Suzuki
Do you remember your first yoga class? Or maybe you’ve never stepped onto a mat and something intangible is holding you back from beginning a yoga practice. Wherever you are on your yoga journey, pause and take a moment to let go of all you think you know about yoga, whether you’ve been practicing for a decade or a day. It’s great to go back to when you were a beginner and remind yourself of how far you've come and that there isn’t only one way.
A certain freedom exists when you come from a place of curiosity and openness.
If you’ve been practicing for a while, you might have your favorite teachers, classes, and regular practice schedule. While that’s great, there’s a thin line between continuing to grow and sinking into a rut. This week, return to that place where you are open to hearing, processing, and accepting new information. You know, before you knew it all? Be open and step outside your comfort zone.
We believe hitting the pause button and taking a beginner class occasionally will reinforce the longevity of your yoga practice.
Focusing on alignment and breath and hearing fresh cues for familiar postures can take your practice to the next level. Whether you are a true beginner or a seasoned yogi or somewhere in between, healthy alignment and a strong foundation are essential. Why not invest the time to create a practice that will last for a lifetime? You may evolve and change, but your proper foundation will remain.
This week, we bring you four new beginner-focused practices. These classes will challenge you and open you to possibility. Your only responsibility is to be open to refining and learning healthy habits. Embrace your beginner’s mind and enjoy a fresh perspective!
Get back to the basics with one of this week's new classes!
1. Pradeep Teotia: Practice with a Smile
2. Kristen Boyle: Foundation Flow
3. Shy Sayar: Posture Therapy: Inner Thighs
4. Eric Paskel: Wall Flower: Legs
Vacation on your mind, but yearning for something different? Let’s retreat with a cause in the yoga haven of India, where the ancient science of the Vedas has proliferated into a compelling alternative lifestyle which is sustainable, self-empowering, and enriched with deeply seated wisdom.
The legacy of yoga, meditation, and Ayurveda ricochets in this birth land of ancient yogis and world peace leaders. In the far North, the Himalayas stand in all its majestic glory where yoga has been a way of life since long ago. And in the deep South, in the tropical stretches of Kerala, Ayurveda, the priceless medicine of the Vedic civilization is still maintained in lived practices. Where else can you spend your days off to get rejuvenated and feel the power surging within at a cellular level, but here in India!
Here are reasons why you must experience this awesomeness as your next vacation.
Rest Because You Need To
To work is to live, but to work without break to catch your breath on is a menace! Once in a while, you need to give your body and mind a rest, press pause, and go somewhere far away. With a weeklong retreat planned away in India, you can finally get that much needed wink of rest. How rejuvenating it can be to be on a meditation retreat, laying out a deck chair and experiencing sunsets without any other responsibility!
Bleeping Out of Network
To remain unconditionally connected with the fast moving life around has become so naturalized in each one of us, that it seems like a dream to be alone with one’s own thoughts for a while. If you are desperately wishing your phone, and mail boxes to shut the hell off, a retreat in India can be a super excuse. Bleep out of network range for a few days and feel the stress building up in your body and mind drifting away. Take a book to read, the one you had no time to sit with in a long while, plug into your soul music, do yoga, travel to a faraway land, experience their culture, talk to someone new, see how the world becomes your oyster again, without the constant distraction of your phone.
Cellular Level Purification
Can you feel toxins accumulating and working their way into your health? Some common indicators of falling health show with chronic pain, fragile skin and hair, as well as a deep sense of fatigue. When you know the toxins have reached the brimful, come to a retreat to get back into optimal health. At many standard yoga retreats in India, Ayurvedic herbal spas and rejuvenating massage therapies will be availed to you in-house, so that you can completely detoxify and take home only good cheers from the duration of your stay at a retreat center.
Good Old Indian Food!
Anybody who has ever had a taste of food made with delectable Indian spices can never forget what joy it is to the taste buds! Indian food is an explosion of heightened sensations, and not just that, but a pack of health benefits come along with every dish. At a retreat in India, you are going to have great food served to you every day and bunch of priceless recipes handed out at cooking classes too. Holidaying with yoga retreats in Kerala has got more attractions for cooking enthusiasts, because the enchanting spice gardens of the Nilgiri Hills is so close by!
Reconnecting With ‘Yourself’
Our day to day hectic life has a way of letting our true Self slip away amidst all the fray. You cannot remember what your heart’s true desires were and your prayers to the divine. In the tussle of keeping up with the world around creates a disruption of our spiritual process which can only be re-claimed through meditation. At a retreat in India, you will be given the best of guided meditation and a space conducive to the practice. Happy coming back to yourself!
A lot of Yoga!
Practicing yoga has a plethora of physical, mental, emotional, and spiritual benefits. What better way to recharge, than to make this the focal point of your next holiday? This is it, the best possible way to travel footloose and fancy-free, spend quality time with people you want to travel with, and come home with golden memories and undeniable mind-body benefits.
So, what are you even waiting for!
By Manmohan Singh
Manmohan Singh is a yoga enthusiast himself; freelance writer Manmohan lets his free spirit flow with his thoughts as he pens them down in his writings. He loves travelling and believes that ‘knowledge shared is knowledge gained.’ This concept inspired him to set up his own yoga institute in Rishikesh,India and other countries to spread the message of yogic sciences. His Yoga school (Rishikul Yogshala) imparts teachings on Yoga and Meditation under guided instructions of traditional yoga teachers. Interact with him through his website: https://www.rishikulyogshala.org.
Can't make it to India today? Still, learn and practice the Indian science of Ayurveda with yoga, in the Yoga & Ayurveda 101 program!
"Moon is two, the duality that is the basis for the workings of the mind and emotion. It is relationship, balance, and interchange." -Dr. David Frawley
We're all luna(r)tics. Isn't it wonderful to know the fluctuations of the mind are more cyclical than radical. You can better understand the aspects of the mind and subconscious by connecting to the energetic shifts within the lunar cycle.
The right + left hemispheres of the mind are activated by specific lunar days. Each side alternating like a perfectly balanced symphony, naturally conducted by the phases of the moon to bring balance between active/receptive, masculine/feminine. Actions and life force (prana) are improved when aligned with the energetic phases of the moon. One is able to draw down the cosmic nourishing powers of the moon to strengthen their mind, body, and spirit. A harmonic expansion of consciousness + vital energy (prana) begins to unfold to evolve beyond conditioned karma.
The magic lies within the breath.
Alignment of breath with the energetic cycles of the moon releases life-giving energies and the mind reflects the purity of the soul-self. The dominate nostril will dictate which hemisphere of the brain is activated.
The left nostril (Ida) activates the right hemisphere. A dominant right hemisphere is creative, receptive, more inward, magnetic, feminine, nourishing. Active external expressions diminish, such as: extended speech, time/space restrictions, and egoic/acquisition goals. Internal expanded expressions heighten, such as: greater sensitivity to sounds/tones, awareness of gradient colors, and, enhanced sensing and intuition.
The right nostril (Pingala) activates the left hemisphere. A dominant left hemisphere is analytical, logical, more outward, electrical, masculine, driven. Active external expressions heighten, such as: more talkative, greater awareness of self-others, and, outward abstract expression increases. Internal receptive expressions diminish, such as: subtle frequencies, less awareness of intonation and subtle sounds, decrease imagination and perception, and lessened sensitivity around environmental energies.
Like the intersecting snake it is the inverse-the dance between Shiva + Shakti. To synchronize your breath with the rhythms of the moon aligns you with profound renewal and life-giving energy. The two phases of the moon can be broken down into two parts. Ascending: new moon to full moon, and descending: full moon to new moon. The Ascending cycles of the moon are led by the left nostril and right hemisphere and move our mind and body into an increase of electrical and outward expressed masculine nature. The descending cycles of the moon are led by the right nostril and left hemisphere and align the mind and body with more magnetic, inward expressed feminine nature. As you can see there is a natural harmony, balancing our masculine + feminine.
Deep within we are naturally unfolding with the universal principals. To master your mind and body with the cosmic life-giving powers of the moon is to empower mind and body to become refined instruments of consciousness. The refinement of vibrations and divine frequencies.
By Geenie Celento
Geenie fosters the body’s intelligence as the medium to cultivate one’s evolutionary connection. She guides her students with a dynamic free spirit through an approachable energetic flow, focused on sourcing self awareness and inspiration. Innately curious, she is continually deepening her knowledge in Tantric philosophy, and expanding her certifications in herbalism, and the modalities of yoga. Based in Denver, Geenie holds a 500 HR RYT and attributes her yoga development to her great teachers: Kevin Durkin, a student of B.K.S. Iyengar, Santosh Powell, student of Baba Hari Das, and recently under Shannon Paige. In addition, she holds a certifications in Barre and Herbalism. Her expansive education has graciously provided the opportunity to have studied Ayurveda in India, under the world renowned Dr. Suhas Kshirsagar with the Chopra Institute & Chopra University. You practice can her classes with Yoga Download.
Combine Yoga + Astrology with Geenie right now!
One of the primary benefits of yoga and main reasons to practice is to achieve balance in your body, your mind, and your heart. Yoga Sutra 2.46, Sthira Sukham asanam, is commonly translated to mean the posture should be steady and comfortable. By finding a balance between effort and ease on your yoga mat, you can create a sense of wholeness in your life.
Hatha yoga is the broad umbrella under which most physical forms of yoga are housed. ‘Ha’ means sun and ‘tha’ means moon. Hatha yoga seeks to balance the masculine solar energy and the feminine lunar energy that exists within all of us.
Because at any given time, each of us is experiencing some level of imbalance, right? Your career is on fire, but your personal life is in shambles or vice-versa. Playing with the concepts of effort and ease through asana and pranayama helps bring the energy within you into a sustained state of balance.
By working to create a sense of symmetry in your physical body, you are also encouraging your thoughts and your feelings to align. A yoga practice focused on balance won’t just help bring you back into a more symmetrical physique; it will also help you hone focus and calm an overactive mind.
If you work on improving your balance on your yoga mat, that effort will stay with you when you step off the mat for the rest of your day. Sure, you’ll be better at balancing on one leg, but you’ll also feel more in equilibrium in life.
Life is a juggling act and we live in a multi-tasking world and often we hear the phrase, “I’m too busy to…” (fill in the blank). By taking the time to nurture your individual challenges through yoga, you have the opportunity to achieve the perfect balance for you.
That’s the beauty of yoga: it’s not a one size fits all type of practice. Depending upon what’s dominating your life, you can choose a practice to bring yourself back into balance.
This week, we offer you four unique classes designed to help you find balance in your body and your life. Three of this week's classes have a special emphasis on balancing postures and a more in-depth breakdown of principles of balancing on one leg. One class strikes a perfect balance between effort through vinyasa yoga, and ease, with some yin. Enjoy!
1. Eric Paskel - Fly Like An Eagle
2. Kylie Larson - Vin with a side of Yin
3. Keith Allen - The Art of Balance
4. Shy Sayar - Therapeutic Alignment - Tree Pose
The last year has been full of doubt and uncertainty in my own craft. I’ve been teaching yoga and barre full-time for nine years and I’ve felt far less sure and confident of myself today than I did in the beginning.
In a world where our worth as a yoga or fitness teacher seems dependent on class numbers, high amounts of followers and likes, and publicly-available Classpass and Google reviews, I have felt like I can’t compete. I’m not a competitive person and I never have been.
I feel the pressure to be something extraordinary, to become a celebrity, to get people’s attention and have them care about me and praise me.
I see the efforts that others in my community put into their social media and a sense of failure immediately fills my being. Everyone seems to have a professional photographer with them at all times, has unsurmountable inspiration and motivation while sporting the newest gear, the most perfect hair and a perfectly toned body to match.
Now I know what you’re thinking, “are you just jealous?”
Hell yes I’ve experienced jealousy! And doubt. And inadequacy. And envy. I also want to acknowledge the incredible amount of work that my community members put into building their brand. I’ve racked my brain trying to figure out how I might do the same, where I can take a visually-appealing yoga picture, how I can get people look at me and pay attention to me so that I might have bigger classes and amazing reviews and more followers because…society says that matters…
I finally realized, after reading The Subtle Art of Not Giving a F*ck by Mark Manson, that my standards are way too high.
They’re unrealistic and feel disingenuous. The goal of yoga and meditation is about releasing our attachment to the ego, about letting go of our identity, our need to be seen and heard and admired and noticed. THAT makes sense to me. That feels like an honest and attainable goal. No doubt it requires an immense amount of work and focus (as does becoming a yoga or fitness celebrity), but this goal actually makes my heart light up with excitement.
My merits for success have been unattainable. I needed to change my perspective to focus on what does feel authentic and the things that I have control over right now such as:
Being authentic and present in my classes is a massive success alone. In fact I feel silly now thinking that I ever needed to be more. And sure, there are teachers who can be authentic and present and also be a yoga/fitness celebrity and that’s great for them. But if I can just show up and create a safe and comfortable space for people to have a present moment experience, then I would feel as though I’ve contributed positively to my community.
I wish I had realized this all sooner. In this day and age, in this society, it’s not as easy as it seems to just “be yourself”. Simple, yes. Easy, no. It’s obvious that part of our job as yoga and fitness teachers is to be likeable, if you’re not, students don’t come. Being myself unfortunately does not mean that I will build my class numbers, it won’t get me more Instagram followers (in fact, my numbers seem to drop the most when I think I’m posting something “epic”) and it might not get me better ratings online. BUT…but…it’s the only thing that I know I can actually live up to.
Right now, just simply being myself is the only standard of success that I can honestly strive towards. I don’t have a grandiose personality, I probably don’t teach the most amazingly creative flows, I don’t have the prettiest pictures to post on social media and I won’t tell you that everything is “love and light”. I can give it to you straight, I want to be able to talk about the imperfections of my humanity without being ashamed.
I can only live up to being ordinary.
I don’t work out every day. I sleep a lot. I overindulge. I fall off the wagon. I get back on the wagon and feel like I have things figured out and then fall off again. I set goals. I fail. Sometimes I am myself and people respond well. Sometimes they don’t. Sometimes I clean my house. Lots of times I don’t. I experience insecurity about my personality, my body, my hair. my food, my mind, my choices. Sometimes I experience so much anxiety about teaching, about showing up perfectly and making people like me that I can’t even show up for my class. I’ve made myself sick trying to live up to these unrealistic standards.
So here I am, an ordinary woman, with ordinary goals. And I happen to teach yoga. I won’t try to drop esoteric spiritual knowledge on you, I’m not special and I don’t know things that you don’t know. I’m just an average person. All I can commit to is being present with my classes. I can’t think of anything more rewarding or satisfying.
By Erin Wimert
My name is Erin and I have been teaching yoga, barre and fitness classes for the last nine years in both Denver and San Francisco. I specialize in Vinyasa (Beginners-Advanced), Yin Yoga and Yoga Nidra and I run the teacher trainings for the barre program at Endorphin in Denver, Colorado. I have trained with and am deeply influenced by Annie Carpenter, Amy Ippoliti, Jason Crandell and Jeremy Wolf. Through my study of the mind and body, I feel that I’m able to provide detailed yet accessible alignment cues in any style of class to create purposeful adjustments- improving safety, efficacy, and overall physical and mental performance. In my free time, you can find me reading my Kindle, loving on my cats, or working on music with my partner, Michael. Together, we co-teach and co-DJ in a group called Sonic Flow; you can find us teaching regularly on Friday nights and at different events and festivals around the state. I look forward to sharing some time and space with you!
Practice yoga with Erin now!
Action & Rest
Melt & Let Go
Matcha tea lends itself to some very healthy and tasty vegan recipes. A single cup of matcha reportedly has antioxidants equivalent to what you’ll find in 10 cups of green tea. The antioxidant EGCG brings about a sense of calm alertness, and there have been studies that show that show its ability to inhibit the growth of cancer cells. Greens like matcha are also recommended as a natural ingredient in hair fall remedies. Here are some very vegan but delicious recipes you can prepare with matcha:
Matcha Vegan Yogurt Breakfast Bowl Probiotic vegan yogurt is a really healthy and tasty proposition. Probiotics in yogurt strengthen the immune system and are great for maintaining healthy intestines. Probiotic vegan yogurt is high in protein content too. Add matcha, some blood orange slices, maple syrup and walnuts and the health and taste quotients shoot up.
Ingredients
Preparation
Health Benefits
Oranges are rich in A, B and C vitamins. They also contain copper, calcium, potassium and dietary fiber.
Maple syrup is rich in iron, calcium, magnesium and other important minerals. It also contains vitamins including B6, riboflavin, thiamin and niacin. Walnuts contain vitamin E, melatonin, folate and omega-3 fats that protect the nerves.
Green Tea Protein Pancakes If you've forgotten pancakes since you’ve become vegan, this one will light you up. You can make vegan pancakes with matcha. With a topping of vegan yogurt, nuts, and some chocolate syrup, here is one delicious recipe. Plus, it’s gluten-free. Here are the ingredients:
For the pancake batter you need:
For the topping, you need:
For the chocolate syrup, you need:
For the chocolate syrup:
Almond milk is rich in vitamin B6, vitamin C, and E, thiamine, riboflavin, iron, calcium, potassium, zinc, sodium and phosphorus. Hemp is a plant-based protein that contains essential amino acids. Brown rice powder contains the husk, which makes it more nutritious, containing vitamins, calcium, zinc and fiber.
Creamy Greens Matcha Soup
All this while, we’ve been talking about sweet matcha recipes to be had as snacks. But here’s a recipe that you can serve as the perfect lunch starter.
Kale is fiber-rich and also contains protein, the B vitamin folate, vitamins A, C and K, and one of the omega-3 fatty acids called alpha-linolenic acid.
Coconut milk contains a host of minerals as well as vitamins B1, B3, B5, B6, C, and E. It’s also full of fiber and being lactose-free it is a great substitute for cow’s milk for lactose intolerant people (and in our case vegans).
Potatoes have phytonutrients that function like antioxidants. A great source of vitamin B6, they also contain vitamin C and dietary fiber as well as potassium and other minerals and nutrients.
Cayenne pepper helps in digestion, prevents clotting of blood, and boosts the body’s metabolism. Black pepper has many of these qualities along with antibacterial qualities and helps in neurological health.
Happy cooking!
Looking for more matcha goodness? Here's a list of 101 matcha recipes.
By Catalin Zorzini
Catalin is the founder of Ecommerce Platforms and Web App Meister. He blogs about matcha, Japanese lifestyle, and mindfulness at matcha-tea.com. He's a design enthusiast and loves matcha, and is uber passionate about blockchain technology and travel.
Complement these healthy recipes with yoga for detoxification and clarity!
Nutrition affects the health and performance of athletes, bodybuilders or anyone simply exercising to improve their health. Good nutrition plays a key role in optimizing the beneficial effects of physical activity. Learning to eat healthily can help you implement a healthy relationship with food and enjoy special treats and food that makes you feel better. Nutrition should be a priority for any athlete. Watching the best athletes in the world performing at such high levels, it is obvious there have been countless numbers of hours put into training at their respective sports. What may seem less obvious, is importance of the food these athletes eat, in helping them get into proper shape and maintain peak performance.
Importance of Good Nutrition for Athletes Without proper nutrition, you will not attain your full athletic potential, and you are more susceptible to fatigue and injury. To achieve the full benefits of a well-designed performance enhancement program, you must include a balanced and nutrient dense diet.
A peak athletic diet has the following benefits.
• Weight control - Good nutrition helps in maintaining a healthy weight. Restricting carbohydrates and proteins to lose weight can not only be dangerous for an athlete but also affects their athletic performance. The types of food that should be include in an athlete's diet are whole grains, vegetables, fruits, healthy fats, low-fat dairy products and sources of lean proteins. • Hydration – it is important to stay hydrated when you are working out or participating in sports. Water helps transport nutrients throughout your body as well as providing musculoskeletal lubrication. • Maintains your energy - Carbohydrates and proteins provide the fuel needed to maintain energy levels. Carbohydrates regulate blood sugar and glycerin levels in your muscles to prevent muscle fatigue. Healthy eating is important for high energy levels throughout the day and for a good night's sleep. • Fuels your performance – food is the body’s source of fuel, so if you provide your body with right nutrients, you will be rewarded with higher energy levels, faster recovery, more muscle and better performance. As an athlete involved in activities that take a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.
Here are five simple guidelines that will help you eat like an olympian. Load up on carbohydrates Your body converts carbohydrates into glucose and stores them in your muscles as glycogen. During exercise, your body changes glycogen stored in your muscles for energy. Fat provides fatty acids, which the body uses as an energy source, particularly if your physical activity takes more than one hour. According to Dr. Jennifer Anderson, a registered dietician and professor at Colorado State University, fatty acids can provide more than 75 percent of energy endurance needed by athletes for long-term aerobic performance. Kim Tirapelle, a registered dietician, working with athletes at the Fresno State University says athlete's calories need, range from 2000-5000 calories a day. Eat Enough Proteins The average person needs 1.2 to 1.4 grams of proteins per kilogram of body weight per day. But athletes who are involved in resistance training need more proteins to build new tissues and use up as energy sources. A strength athlete may require up to 1.7 grams of protein per kilogram of body weight. It is important to note that ingesting too many proteins can put a strain on your kidneys. Opt for high-quality protein foods such as fish, poultry, lean meat, beans, eggs, milk and nuts, instead of protein supplements. Milk is one of the best recovery fluids after an activity as it provides a good balance of proteins and carbohydrates. Milk contains casein, calcium and whey proteins. Research shows that whey protein in milk is absorbed quickly to help speed recovery after an event. Casein is absorbed slowly to help in the long-term recovery of muscles. Calcium helps maintain strong bones. Drink Fluids Intense exercise can lead to dehydration which can hurt your performance and threaten your life in some extreme cases. As an athlete practicing high-intensity activities, drink fluids early and often and don't wait until you are thirsty. Joshua Evan, an expert on dehydration and a physician at Children’s Hospital of Michigan, says that one way to monitor hydration is by keeping an eye on the color of your urine. A bright yellow or dark color indicates lack of enough fluids in the body while a pale yellow color means you are getting enough fluids. Athletes involved in resistance training, long-distance cyclists and marathon runners, should drink 8-12 ounces of fluid every 10 to 12 minutes during an event. Go for chilled drinks which help cool your body down and are easily absorbed compared to water at room temperature. Replace Lost Electrolytes Sweating is our bodies inbuilt mechanism to keep us cool, but it results in loss of both fluids and electrolytes. The number of electrolytes lost varies based on the intensity of the activity, body composition, and environment. To replace electrolytes lost in sweat: • Eat foods high in electrolytes – these include high potassium fruits such as coconuts, avocados, bananas, dates, and raisins. Vegetable sources high in electrolytes include potatoes, beans, spinach, and lentils. • Don’t restrict salt in your diet – salt is beneficial for hydration after a long period of strenuous exercise and heavy sweating. Salt is the most depleted mineral from sweating, and it helps retain fluids in the body. • Drink enough water – when the body is dehydrated blood gets thicker, and the heart must pump harder to transport blood throughout the body. This makes it difficult for the muscles to utilize nutrients. You will need to add more fluids depending on your activity, climate, your health and overall body composition. Eat A Gluten-Free Diet Gluten is a combination of two proteins: glutenin and gliadin. Gluten-free foods have less than 20 parts per million of gluten available in them. A gluten-free diet is a great way to detox and achieve a clean and clear system. An athlete’s diet typically relies on carbohydrates, and the majority of this energy might be derived from gluten-containing grains. Importance of gluten-free diet to athletes • Gluten-free diets help athletes improve digestion, which leads to improved nutrients absorption, which can then translate to improved performance. Replacing unhealthy snacks with fruits is important. • A gluten-free diet minimizes the hypoglycemic effects that result from intense exercise. • It helps maintain blood sugar levels during exercise which is optimal for an increase in muscle strength and stamina. Types of gluten-free foods to consider • Fruits, fresh vegetables, and legumes are good examples of gluten-free foods. These may include pineapples, tomatoes, spinach, cauliflower, lettuce, ginger, eggplants, and kale among others. • Meats and poultry include beef, chicken, duck, salmon, pork, minced meat, turkey, lamb, fish, and cod. Conclusion
Proper nutrition has benefits that far exceed weight goals. Good nutrition and hydration results in improved performance, recovery, and prevention of injury. It is essential to consume fluids after a training, game or athletic competition, to restore balance. The American college of sports medicine recommends eating high sodium foods such as cheese, pretzels, and soups for energy restoration.
Practice one of these 50+ yoga classes specially designed for athletes!
By Marry Stuart
Marry is a nutritionist and mother of two amazing princesses. She writes for pleasure and is happy to share her experience. Currently, she is launching her own project, SteroidsSaleGuide, where she publishes information collected from her research.
This week, we’re excited to share a collection of classes specifically designed to counteract the effects of prolonged sitting and stressful work environments. Even if you don’t work at a desk for long hours, this package of classes can benefit you. No matter why you practice yoga, you’ll reap the physical, emotional, and mental benefits.
Major physical issues arise from spending long hours sitting at a desk including a stiff neck, sore shoulders, a painful compressed lower back, tight hips, and sluggish digestion.
When you’re rounding forward focused on a computer, your shoulders tend to hunch the remainder of the day too. Luckily, we’ve got the perfect antidote. Yoga is the perfect remedy to open your chest and the front of your shoulders, stretch out and strengthen your entire spine and release tight hips.
A fuzzy distracted mind, strained eyesight, and tension headaches are additional side-effects from being glued to a desk all day. Brief breaks taken throughout your workday can clear your mind and help you be more productive. If considering carving out time from your busy schedule stresses you out more, fear not!
Many of the classes in this diverse collection of shorter practices can be done in just a few minutes, without leaving your chair.
Some classes are designed for a quick breather at work, and others are sequenced to alleviate tension and counteract your workday. You can close your office door, take a few minutes for yourself and return to your day feeling refreshed and revitalized.
Yoga is also an excellent tool for self-assessment and growth. Does your job emotionally fulfill you or leave you feeling burned out or suffering depression, anxiety, or insomnia? Know that your health and well-being come first, no matter what. If you aren’t feeling good in your body, mind, and heart, what’s the point?
If you’re focused on success and honing your talents to be your personal best, we’ve got the classes for you! Don’t burn out; instead use yoga to improve focus and become more productive. Achieve peak performance at work and in the rest of your life. Press play on one or all of these classes today.
Practice right now whether you're at work or home!
Classes include:
1. Double Shot of Espresso with Dia Draper 2. Case of the Mondays: Feeling Unmotivated with Dia Draper 3. Where Do I Even Start : Feeling Overwhelmed with Dia Draper 4. A Moment to Breath with Dia Draper 5. Go Time: Ramping up for a Big Event or Meeting with Dia Draper 6. Release & Relax: Head, Neck, & Shoulder with Dia Draper 7. Office Yoga: Quick Stretch Break with Elise Fabricant 8. Office Yoga Flow with Jill Pedroza 9. Standup and Stretch with Jackie Casal Mahrou 10. Yoga for Focus & Concentration with Jackie Casal Mahrou 11. Therapeutic Yoga in Your Office Chair with Shy Sayar
Let’s face it: When you spend a lot of time at a desk, it’s all too easy for your mind and muscles to get fatigued, bogged down by the ongoing stress stemming from your job. You’re hunching over your computer, straining over documents and tightening your shoulders, even as you sit and type.
Plus, there’s the mental pressure of deadlines and workplace conflict looming over you, making your body tense as well. Yoga is a great solution for this. Yoga is known for strengthening your body and easing muscle tension, while calming your mind and improving stress levels.
But can you practice yoga in the workplace? The good news is, the answer is yes. Even when you’re stuck in a desk, there are several simple moves that you can practice that will provide the benefits of yoga right where you are. Through basic moves such as a chair cat/cow stretch or a short spinal twist, you can take steps to relieve back pain, clear your mind, improve your posture and more.
Interested in regaining some of the clarity and energy you’d like to have on the job?
Check out the accompanying infographic to get inspired with ways to practice yoga in the workplace, even during a busy, stressful day. These 7 poses below are perfect to fit in, even during a busy workday.
By Gear Bunch
GearBunch offers all day activewear that can seamlessly transition throughout the different phases of the day, irresistible to those who want to make a statement in their sport wear.
Practice this class at your desk right now!
Therapeutic Yoga in Your Office Chair with Shy Sayar
There are so many benefits to eating a lot of fresh seasonal veggies and fruits. This year I have a CSA share where I get my veggies and fruits straight from my local farm. It’s incredible the difference in flavor, texture and overall taste when the food is in season and local.
Did you know that the average distance your food travels to get to your plate in the United States is 1500 miles?
Often times, it’s much more when you get your fruit from other continents. Admittedly, I can’t live without my lemons, but I try to really stock up on the freshest foods when they're in season. I like to buy extra blueberries, peaches, and raspberries so that I can freeze them and use these delicious, out-of-season fruits during the winter months for my smoothies.
Although, I’m not complaining about the abundance of local food, sometimes I find myself saying, “what do I do with that zucchini blossom?” I also like to have a variety of recipes up my sleeve for simple foods like cauliflower, which to be honest I don’t love raw because it’s too harsh on my stomach.
My favorite recipe for this sometimes gas producing food is Cauliflower Mashers! Maybe I shouldn’t be using the word gas and cauliflower in the same sentence to make this recipe look enticing. But, it’s delicious and almost reminds me of mashed potatoes, I swear!
With love and cauliflower goodness,
Cauliflower “Mashed Potatoes”
Makes 4-6 cups
1 head cauliflower 2-3 TB. olive oil 1-2 tsp. sea salt Pinch freshly ground black pepper 1/4 tsp. ground dried rosemary
Directions:
Steam cauliflower for 7-10 minutes. In a food processor fitted with an S blade, process cauliflower, olive oil, 2 teaspoon sea salt, and black pepper and dried rosemary until well blended. Remove mixture from the food processor, and place in a bowl.
Practice yoga with Jo and Jules right now!
Traditional Hot Yoga with Julie Pelaez
Healthy & Balanced Prenatal Flow with Jo Schaalman
I’ve decided to stay “Dry” for all of 2018, and more importantly to share this journey with you all!
It may not seem like a stretch to do a whole year without alcohol but for me it’s represents more than just staying sober.
It represents being comfortable in my own skin.
Alcohol has never been a super strong pull or vice, well okay, maybe in college when I’d be sober and diligently working towards a dance degree all week and when the weekends came we’d start things off with 5 shots of straight Absolut Vodka. Reality check! At 36, my relationship to alcohol is far from that youthful folly. A craft cocktail after a long week (or day) of work feels luxurious.
I teach yoga full time, living in stretch pants and rolling around on floors all day, and luxury is a welcome shift out of work mode. It's a ritual in shedding of my bohemian vocation and an embracing of the finer things in life, to which I have always gravitated. It feels indulgent to sit at a fancy bar in Tribeca in my high waisted jeans and vintage pumps, on a date night with bae and have a few glasses of Sancerre.
What doesn’t feel good is the next morning feeling of dehydration, the greasy food cravings, and the tightness I can feel in my body….hello, inflammation, nice to see you!
I haven’t drunk to excess in years, but my body is sensitive in ways I used to be oblivious to, and it’s not fun. My yoga practice is growing and shifting. Poses I used to not be able to access are opening up in my body, but when I drink even one, I feel the stiffness the next day. I feel my body, not starting where I was but having to fight through the toxic environment that I created.
Alcohol is also a community builder in New York City. “Let’s meet for drinks!” is an often used phrase even in the yoga and wellness community. The social butterfly is a very present part of my personality and resisting a social event is not an easy task. So it’s time to experiment.
What can life be like without alcohol? Where do I find my luxury, my indulgence? And how do I show up in social situations while declining the occasional adult beverage?
The first month, January, has been pretty easy. A lot of my friends and colleagues have been doing Dry January as a post-holiday cleanse, making socializing easier around things other than microbreweries. I also just managed a weekend trip to Puerto Rico with friends sans margaritas.
So staying clean, sober and more me, seems to be working well so far. My body feels great, I’m sleeping better and I wake up refreshed and ready for the day.
Side note: I am eating more chocolate than before. Coincidence? Not sure yet.
I’ll keep you posted in February’s edition of Dry 2018.
By Anna Farkas
Anna is a Brooklyn based yoga teacher and writer. She loves looking at all the sides of the health and wellness industry and shedding some playful light on tough issues. Her favorite hobby is buying plane tickets and she leads retreats internationally. She is AcroVinyasa certified and pursuing her 500 hr certification with Dharma Mitra. She will eat all the avocados in the sunshine.
Want to detoxify also? Practice the Yoga for Detox from Overindulgence series now!
“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance." -John Lennon
Imagine filling your heart so full of love for yourself and others that no space for fear exists! One of the most powerful aspects of yoga is the ability to create openings in your physical, emotional, and spiritual bodies. The heart chakra is the seat of compassion, love, joy, and happiness.
This week, our focus is all about opening and nourishing your heart.
February 14th is known around the world as the day of love and it’s not just limited to romance. Documented celebrations as long ago as Roman times emphasize that the power of the heart justifies rejoicing. Our heart is the connection point where we are magnetically drawn to others. Love stems from our powerful fourth Chakra, the heart chakra, anahata.
The heart is a muscle and the more you exercise it, the stronger it will become. We’re not just talking about opening the external muscles either. Practicing compassion for those less fortunate than you, cultivating an attitude of gratitude for the blessings you have, and choosing to focus on the positive, will enlarge your capacity to love.
If you’ve been betrayed or hurt, sometimes you can close off your heart and become paralyzed with fear. We turn away from the kindness of others or the potential for connection because we’ve been metaphorically bloodied and bruised. When we discourage others to access the true beauty in our hearts, we only harm ourselves.
It’s vital to release pain and cultivate an outlook focused on forgiveness for a healthy and happy heart.
We cannot control the behavior of those around us, but we can control our reactions to life's circumstances. Through targeted practices of asana, pranayama, and meditation, we can strengthen our heart, while keeping it open to all the possibilities of love that surround us. Cultivate your self-love in order to operate at your highest vibration and live your fullest life. Love conquers fear, if you allow it to.
This week's four practices provide heart openers and heart nourishment, for your heart to be healthy, happy, and overflowing with love. Choose love. Choose happiness. Choose to shine bright.
1. Shy Sayar Therapeutic Alignment: Camel Pose
2. Mark Morford Absolution Flow : Wheel of Fire
3. Keith Allen Meditation: Heart Focused
4. Denelle Numis Yoga for Heartbreak
If falling in love is the best thing in the world, heartbreak has to be the worst. Heartbreaks are tough and understandably so; what you just believed to be true is no longer the case. While it may seem like your life is over, please know its not and you will get through this. Having gone through a recent heartbreak myself, I feel you. After I realized another romantic relationship had come to an end, I experienced many peaks and valleys of emotions. Luckily, my yoga practice has taught me many things like patience, non-attachment, and compassion so I was able process the breakup in a healthy way. If you’re going through a heartbreak right now, please know you are loved by many. Then read on and test out my:
10 steps to break away from heart break and return to you. STEP 1: Breathe.
Take a deep breath. Inhale through the nose. Exhale out the mouth. Repeat as many times as you need to calm your nerves. Your breath is your strength, your energy, your life force. Even in times you find yourself in complete disbelief, just breathe. When you heart is broken and you can’t imagine another day without him, just breathe. STEP 2: Practice Yoga.
Our yoga practice allows us to return to the self and find that deep rooted connection that lies within. While the practice unveils our true essence, it also reveals the shadow side of the self. And while its very easy to put blame on the other person, its also important to discover the role you played in the relationship and how you may have contributed to its demise. Avoid being too critical of yourself and use your yoga practice as a chance to learn from the lessons and as a way to reconnect to yourself. INSIDER TIP: Try out my class Yoga for Heartbreak. STEP 3: Meditate. Sit down in a comfortable seated position. If you are new to meditation, try vipassana, a method that invites you to acknowledge the random thoughts which enter your mind and simply notice what comes up. That’s all meditation really is; the practice to sit and observe. Discern which thoughts are self-deprecating or hurtful to others. Embrace thoughts that remind you of your strength, your power and your divinity. See the truth! STEP 4: Listen to Music. As the wise Bob Marley once said “The one good thing about music, when it hits you, you feel no pain.” Sure, you can listen to love ballads and cry, just not for too long. Get up on your feet and blast your favorite jams. If you need inspiration, check out my Breakaway playlist on Spotify that served as a refuge through my last breakup. As my emotions ebbed and flowed, I added songs as needed so hope it serves you as well. WARNING: This playlist favors the female perspective. LINK TO SPOTIFY PLAYLIST
STEP 5: Write. If you ever feel inclined to call or message her, try writing her a letter instead. There is so much power in putting pen to paper and letting your words spill out naturally. Explain your position, demonstrate your pain, ask questions, write from the heart. And while it may be tempting to send the letter, be sure to check in and understand the reasons why you need her to read it. Identify if its really going to help you put your best foot forward or if its going to pull you back into more heartbreak. I recommend writing it and then reading it to yourself a few times. Come back to it as needed then trash it. If it feels therapeutic, have a fire ceremony to honor your lost love and burn it in the fire. STEP 6: Create. Dance, write, sing, make art, design something new. Do something you love! When you pay attention to what drives you and what feeds your soul, you will remember who you are, who you have always been and you will start to uncover the beautiful person you’ll become post-breakup. Reconnect to your passions and you will instantly feel better! STEP 7: Treat Yourself. Be good to you! Pamper yourself! Enjoy a massage, get your nails done or try out a new hairstyle. You know that old saying “You only look as good as you feel”? Do what it takes to get to that place where YOU believe you look good and you will feel good too. Take a look in the mirror and marvel at the beauty in front of you! Smile! STEP 8: Disconnect. Take a much needed break from your digital devices. Stop scrolling. Stop reading and re-reading his old messages. Delete his number and your text history. Unplug. Do it now! I know this may be extremely hard to do but reliving old memories is just going to bring you backwards. Clear your inbox so you can also clear your mind. With this much needed digital detox, take the opportunity to get outside of yourself and outside of the house. Take a hike in the woods, go on a long walk in your neighborhood, explore! When you disconnect from that constant connection, you see things more clearly. STEP 9: Reconnect. Rely on those closest to you. These are the people that know you and believe in you. The ones that love you. Call your friend from home, your friend from college, your friend from camp, your cousin, your sister, your brother, your neighbor. Call them to vent, to cry, to analyze. Spread out the phone calls so they don’t get too annoyed or sick of hearing the same story. Don’t let them tell you what you want to hear. Instead, try to learn from their own experiences and see how you might be able to apply them. WARNING: Your loved ones don’t always have the answers so its usually best to see a someone with an unbiased point of view for tough heartbreak. With mental health issues becoming so prominent in our culture today, I highly recommend therapy. STEP 10: Forgive! There is a reason this is the final step of the breakup process. This is the hardest step of them all. While it is easier to place the blame on your ex, it is not very helpful in the long run. We each have a role to play in our relationships and its important to take accountability of our positions. It may take time and some hard work on but eventually you can learn to forgive. Wish your ex-lover well and move on without resentment! Best of luck with your new freedom friends! And always remember you are loved. Namaste, Denelle
Denelle Numis (E-RYT 500) is a newly relocated Bay Area yoga teacher and a YogaDownload.com contributor. Denelle composes an authentic experience on the mat where each student can immediately connect with the rhythm of their body and their breath. With a background in modern dance, Denelle builds her Vinyasa classes through a progression of dynamic sequences to stimulate energy and vitality throughout the body. She infuses her classes with eclectic music and inspiring peak postures. Even though her classes may be challenging, Denelle’s vibrant and gregarious personality motivates her students to stay playful in their practice. For more info, check out www.denelleyoga.com or follow @denellejarro on Instagram!
Need some healing from heartache? Practice yoga now to help!
Yoga for Heartbreak with Denelle Numis
Heal Your Broken Heart with Elise Fabricant
We’re big chocolate lovers and with Valentine’s Day right around the corner, there’s no better time to indulge in some dark chocolate.
If it’s chocolate you’re looking for be sure to try our favorite sugar-free chocolate from The Good Chocolate. They are offering our community 15% off your order when you use coupon code #victoryissweet.
You can also check out many of the chocolate-filled sweet treats we’ve made here.
Today’s 80:20 recipe is as decadent as it is nostalgic of the oh-so-sweet-and-tart lemon bars we all grew up with.
Lemon Balls
Last summer we tried to perfect a healthy lemon bar and the results were just so-so. But these lemon balls hit the spot! Not-too-sweet, bursting with lemon, and the perfect way to let your sweetie know how much you care!
Check out the recipe below and leave us a comment! Will these 80:20 Lemon Balls make a good uplevel to mom’s sugar-dosed lemon bar?
With love and decadence,
Yield: 16 balls
1 ½ cups almond flour 1 TB. coconut flour ¼ cup macadamia nuts ¼ cup + 2 TB. freshly squeezed lemon juice 3 TB. honey ¼ cup coconut oil, melted 2 tsp. vanilla extract 1 tsp. lemon zest ¼ tsp. sea salt ½ cup shredded coconut
In a food processor combine almond flour, coconut flour, macadamia nuts, lemon juice, honey, coconut oil, vanilla, lemon zest and sea salt.
Roll about 2 tablespoons of the mixture into a ball. Place shredded coconut on a small plate and roll each ball in coconut to coat.
Store in the freezer or refrigerator until ready to be served.
Support your weight loss journey with healthy recipes and our 3-week Yoga for Weight Loss Program, featuring classes from Jo of the Conscious Cleanse!
3-Week Yoga for Weight Loss Program
Within us all, rests a powerful warrior.
An ally, full of belief, support and courage. A passionate protector, ready to go into battle when there is risk. When harm comes your way, your inner warrior rises into full defense.
The reaction of your inner warrior is usually not to external threats, but to the struggles which we create ourselves. Called to action by ego, doubt, fear, ignorance, self-sabotage and neglect. The battle of your inner warrior, is to restore and reveal your best self.
Fueled by passion, the inner warrior is strengthened by being open, raw and real. Life experience cultivates wisdom and calling on our inner warrior inspires resilience. Intelligent and articulate, our warrior is fine tuned to rise when needed, acting in support of our highest self.
Think of your warrior as your biggest cheerleader.
One filled with unrivalled belief and confidence in you and the person you can become. The one who walks every step with you and helps you over the hurdles you don’t even see.
Have you ever had those moments where no matter how hard you look you can not find your inner warrior? It’s like she (or he) has packed up and gone off the grid for a few days rest, leaving you in your time of need.
It feels like everything in your life has turned to chaos, lacking the ability to cut through the crap and fight the peaceful fight with your warrior spirit, and instead you just want to wallow in your sorrows. Your warrior has run off with your discernment and prioritization skills and left calamity in it's place.
You look at what you are facing and every cell in your body wants to run away with your warrior, except the idea of physically running anywhere sounds like too much hard work.
Instead, you fall in a heap and let your imagination run off creating drama after drama and turning the real life present into stories worthy of Hollywood. It can feel like your warrior takes time off, while your imagination works overtime. Seems like a logical solution right?
Next time you feel this way, take a moment and breath.
Turn down the volume on the imagination and gently whisper to your warrior. They are always there and so ready to answer your call, but in the drama of the mind, did you simply forget to place the request? Perhaps your warrior is drowning in the negativity you have supplied. When you think they have failed to fight, it might be that they are fighting harder than ever.
The thing to remember about your inner warrior is that they only exists in the present. Your inner warrior does not live in the fairytale world of the future or the edited recollections of the past. No matter how loud you yell, or how hard you search, if you aren’t in the present, they will never be found.
So ask yourself, did your inner warrior run off, or was it you that ran away from reality? Slow down, take a breath and realize they are standing right in front of you. They are ready to help you tap into your inner strength, bravery, and power, whenever you need it.
By Amy Booth
Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs a yoga retreat (Bali, August 2018) and hiking retreat (Australia, 2018). To find out more: Website: www.ambertreeyoga.com.au Instagram: @ambertreeyogaandretreats Facebook: Amber Tree Yoga and Retreats
Want to find your inner warrior? Practice one of these classes right now!
Invoke your Inner Warrior with Jen Hicks
A Warrior in Self Care with Valerie D'Ambrosio
If you’ve ever suffered from back pain, be it a fleeting twinge or a long-term debilitating condition, you know how much it can impact your life. A healthy spine and strong core are essential for feeling your best physically, emotionally, and mentally. Luckily, yoga can help. This week we’re excited to bring you four classes specifically designed to alleviate back pain and techniques to prevent it in the future.
Often we think of back pain as a purely physical issue, but it’s not so simple.
Back pain often doesn’t have a physical cause, but instead is caused by the manifestation of mental or emotional stress. Yes, injuries to your spinal discs, spraining or straining muscles and ligaments, or suffering a specific injury to your back or neck is physical.
In yoga, we address not just the physical body, but also the subtle body, which is a blueprint of the physical one. The Sushumna Nadi runs from the Muladhara Chakra to the Sahasrara Chakra at the crown of the head, along the spine. When energy is blocked in this channel, pain often manifests in the tissues. Yoga can help free up your life force or prana in this central channel and assist in creating a pain-free healthy back, inside and out.
Back pain has become an epidemic around the world. In fact, it’s the number two reason people visit their doctor. Unfortunately, doctors tend to prescribe medicine to mask the symptoms or perform surgery. Sadly, less than half of these surgeries provide any type of long-term relief and there is even an acronym for this problem: failed back surgery syndrome. The truth is that the majority of back pain heals without any significant medical intervention. Here’s where a program utilizing yoga comes to the rescue.
Regardless of why you’re in pain, yoga can help.
By creating openings in your physical body, your mind and heart will benefit as well. This Heal Your Back Pain program is designed to do just that. For those suffering with back pain, these classes will provide relief and give you tools to help you alleviate and heal your back pain moving forward. These specially designed practices will also strengthen your core and back to prevent any further injury, while healing old ones.
In addition to targeting your yoga practice, take charge and establish some healthy new habits and eliminate some patterns that might be contributing to back pain. If you have a sedentary job, get up and walk around every hour, if you slump, roll your shoulders back and stand up straight, and if you are under undue stress at work or in your personal life, manage your stress with exercise and yoga.
Ready to feel great? Press play now.
Classes Include:
1. Yoga for a Healthy Back - Claire Petretti Marti 2. Yoga for Back Pain 2 - Jackie Casal Mahrou 3. Bye Bye Back Pain - Kristin Gibowicz 4. Power Yoga for a Healthy Back - Kristin Gibowicz 5. Core Strength - Pradeep Teotia
Adho Mukha Svanasana, as the name suggests is a cumulative of three Sanskrit words, ‘downward, face and dog’.
Hence, it is also known as the ‘downward dog pose’ due to its resemblance with the downward facing position of a dog. The pose is one of the most traditional postures, and is practiced in both Hatha and Ashtanga yoga styles. That being said, Adho Mukha Svanasana pose is one of the most widely acclaimed poses in yoga because of it's multiple benefits. It is an accessible pose for most, regardless of their yogic expertise and skills, or age.
Here are some amazing Adho Mukha Svanasana benefits:
• Adho Mukha Svanasana directs blood flow to the brain, which results in enhanced brain activity, sharper memory and cognition, and decreased stress and anxiety. • The pose stretches, strengthens and lengthens the spine for a stronger and more toned back. • It is also strengthens shoulder muscles and warms up the core. • Stretches and tones calves, arms and hips. • Revitalizes and re-energizes the body by increasing oxygen supply to vital organs. • Increases the capacity of lungs. • Renders a beautiful glow to the skin. • Helps in achieving deeper sleep. • Relieves symptoms of menstrual discomfort.
Perform these simple Adho Mukha Svanasana steps in order to reap the enlisted benefits safely and effectively: Preparatory Poses: Marjaryasana-Bitilasana (Cat/Cow Pose), Setu Bandha Sarvangasana or Bridge Pose, Phalakasana (Plank Pose) Step 1: Warm up the calves, shoulders and wrists by following preparatory poses or specific warm up exercises. Step 2: Assume the table top position. While the arms still parallel to each other, extend them forward so the torso forms an inclined position in the front. Step 3: Lift the knees while exhaling. Lengthen the tailbone by pushing it towards the pubis region. While maintaining this force, lift the buttocks towards the ceiling. Step 4: With heels firmly planted toward the ground, deepen the stretch in the hips while inhaling. Open the knees until they form a straight line. Make sure not to lock the knees in order to avoid abrasion of cartilage. Exhale and stretch the entire body while maintaining its balance and resistance on the floor to rest upon the wrists and the feet. Step 5: Keep the arms firm and the fingers planted into the floor. Do not push the fingers outward at any point. Firm the shoulder blades and let the neck remain aligned with the back. The ears shall gently press in between the biceps. Keep the stomach tight at all times and the head supported in between the arms. Remain in the pose for 60 seconds before bending the knees to reach back into the initial position. Rest in Balasana or Child Pose. Repeat this pose up to 8 times depending upon the comfort of the body. Follow Up Poses: Sarvangasana (Shoulder Stand Pose), Uttanasana (Forward Bend Pose) Practice this wonderful yoga pose on a regular basis for maximum benefits. Since, it is an integral pose of the Sun Salutation series, performing it at sunrise is highly recommended. **While most people experience benefits in downward facing dog, there are certain contraindications and precautions that need to be kept in mind before performing this wonderful pose. Avoid this pose if you suffer from hypertension, loose bowel movement, or in case of wrist and shoulder injury.
Manmohan Singh is a yoga enthusiast himself; freelance writer Manmohan lets his free spirit flow with his thoughts as he pens them down in his writings. He loves travelling and believes that ‘knowledge shared is knowledge gained.’ This concept inspired him to set up his own yoga institute in Rishikesh,India and other countries to spread the message of yogic sciences. His Yoga school (Rishikul Yogshala) imparts teachings on Yoga and Meditation under guided instructions of traditional yoga teachers. Interact with him through his website: https://www.rishikulyogshala.org
Want to learn healthy alignment tips to improve your Downward Facing Dog? Watch this 6-minute pose guide tutorial!
Last week at our Zeal dinner we were talking to several cleansers about cleansing with a family or significant others. Inevitability the topic of “vices” came up and we encouraged these cleansers to slowly start to uplevel some of their family member’s favorite foods.
Learning to prepare and bake healthy sweet treats has definitely been one of the keys to our own 80:20 success.
Our 80:20 Plan is centered around the idea that you can live the Conscious Cleanse as a lifestyle – and that includes indulging in pie, cookies, ice cream, and candy from time to time.
Today we have a new, delicious 80:20 cookie recipe that you must try! These Ginger Spice Cookies are chewy and super simple to whip together.
If you’ve never used yacon powder, you can find it in most natural foods stores. Derived from a Central American root, yacon is a superfood that stabilizes blood sugar and is low on the glycemic index. It’s a great pantry staple and can be substituted for most dry sweeteners in baking.
Palm shortening is an incredible source of fat with a luxurious outcome in baking. When choosing palm shortening, look for brands that source from sustainable, ethically harvested palm plantations if possible.
Ready to spice things up in the kitchen? Try these yummy cookies and let your family know that they came from “that cleanse” you were doing! :) Then be sure to leave us a comment below and let us know how you like them.
With 80:20 sweet treat love,
Ginger Spice Cookies
Yield: About 15 cookies
½ cup palm shortening ½ cup maple syrup ½ cup yacon root powder 1 tsp vanilla 2 cup finely ground almond flour 1 tsp baking powder ½ tsp baking soda ½ tsp salt ½ tsp ground ginger ¼ tsp cinnamon ¼ tsp nutmeg
Instructions: Preheat oven to 350 degrees F. Combine shortening, maple syrup, yacon, and vanilla. Mix well. In a separate bowl combine almond flour, baking powder, baking soda, salt, ginger, cinnamon, and nutmeg. Add the dry ingredients to the wet and mix thoroughly. Scoop 1-inch balls onto a parchment-lined cookie sheet and bake for 9-12 minutes.
Jo Schaalman and Jules Peláez are co-founders and authors of the program The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. To learn more about “Jo and Jules”, the Conscious Cleanse and their new 80:20 Lifestyle Plan please visit consciouscleanse.com.
Want to get back on track with healthy living and eating? Try Yoga Download's Yoga for Detox series now!
If you aren’t breathing fully, you aren’t living fully. One of the best ways to maximize your oxygen intake and breathe to your maximum capacity is to practice yoga. We all have our reasons for stepping onto the yoga mat: flexibility, strength, balance, stress-relief, and even enlightenment. One major benefit of yoga you may not have considered is improved lung power.
Yes, practicing yoga regularly results in healthier lungs and a stronger respiratory system.
Because respiratory health is what keeps us alive, we’d say garnering this benefit from a regular yoga practice is essential. Your lungs are muscles and benefit from practices to promote healthy breathing and overall well being. Yoga is associated with overall improved lung function and can help reduce effects of respiratory diseases like asthma, bronchitis, and emphysema.
Is there a specific type of yoga that helps the most? Not really, they’re all helpful: pranayama or breath control techniques, meditation with mindful breathing, as well as many asanas or postures will make a difference. This week we bring you four classes designed to revitalize your respiratory system.
We also have a few favorite poses for lung health we’d love to share with you.
To open and stretch your chest and stimulate your lungs, try Bhujangasana (Cobra pose) or Urdhva Mukha Svnasana (Upward-Facing Dog pose). Pause and enjoy a few extra breaths and feel your heart expand. To expand your chest and build strength in your digestive system, nervous system and core muscles, try Navasana (Boat pose) and hold for ten full inhales and exhales. One of our favorite seated twists, Ardha Matsyendrasana, not only stimulates your digestion and circulation, but it also encourages deep breathing and boosts lung capacity. Elongate through the crown of your head as you inhale and settle into the twist on your exhale for maximum impact.
Last but not least, Trikonasana (Triangle Pose) opens not just the front of the chest, but also all the small muscles and fascia surrounding the ribcage. It creates a sense of freedom in the entire torso, which encourages more expansive breathing. When the muscles are more supple, relaxed, and open, the lungs have more space and freedom.
This week’s four new classes support respiratory and lung health through a pranayama breathing exercise, chanting, a class to help you quit smoking if you want to make that change, and a class for smoker's to help detoxify their lungs.
Try any or all of these classes to cleanse and upgrade your lungs and respiratory system today.
Yoga to Stop Smoking with Denelle Numis
Yoga for Smokers with Denelle Numis
Pranyama: Cleansing the Energy Channels with Sibyl Buck
Guidelines for a Balanced Life: Chanting with Les Leventhal
Do you constantly hear about mindfulness and gratitude being the key to greater connection to society and self?
Are you looking for ways to be more mindful in today’s fast paced life and how you can be grateful even when life feels overwhelming?
What if the answer is simple and is hidden in your daily cup of coffee or tea?
Datamonitor states that in Australia alone, the “hot drinks market has total revenues of $1.4 billion annually”, so there is plenty of opportunity to practice the art of being mindful when you indulge in your favorite cup.
It is weird to think that I grew up hating coffee. The smell made me feel sick and up until my mid twenties I was disgusted by the idea that anyone would want to drink the stuff.
Fast forward a decade and I enjoy a barista made cup each day. It’s not the caffeine, as I am someone who can consume the last sip and take a nap a few moments later.
I like the taste but I’m not addicted or obsessed by it. I have given up and can easily do so again, with no side effects.
For me, it is the ritual, an indulgence, a romantic gift to myself celebrating how amazing my day and therefore my life is.
For you, it may be a herbal tea or espresso, but in the simple act of ordering, take time to recognize the privilege of the exchange.
Here are some ways and insights to really appreciate your favorite treat and savor this ritual of drinking coffee:
You are wealthy enough to ”throw away” a few dollars on a hot drink that is purely a delicacy, not a necessity nor a source of nutrition.
Someone is kind and passionate enough to dedicate one minute of their day to create something with the sole intent to please you. If you prefer to make your own, recognize the indulgence of valuing yourself enough to do something full of kindness. Even better if you are offering a friend or colleague a cup, make it with tenderness.
You live in a country that has free flowing clean water and electricity readily available to heat it instantly. UNWater says that “783 million people do not have access to clean water” and here you are drinking a latte without a care in the world.
You are blessed to have a lifestyle that allows 10 minutes out to simply sit and sip. Be present in these minutes, breathe fully and enjoy the moment.
Make your ritual more of a celebration and savor each sip in the company of a dear friend
Regularly coffee is in one hand and a book or pen is in the other. Look around and many other caffeine comrades are reading a paper or magazine in their time out. Give thanks that you are literate. Unesco* will tell you in 2012, “775 million adults lacking minimum literacy skills”. Further appreciation for all that you are and all that you have.
Drink with a view, dine alfresco or grab take-away and sit in the park. Rejoice in the fresh warm air and blue skies that caress your skin. Senses alive, it becomes a daily reminder to be mindful and in the moment. At home, look out the window as your beverage brews or sit outside and drink with all 5 senses. Take a moment to smell the aromas before sipping the delights. Look at the shapes, colours, textures, shadows and light surrounding you. Feel the warmth as your hand caresses the cup. Wake and connect to your senses over your cuppa and be more attuned to them as the day continues.
Celebrate nature, gifting you the ingredients of coffee beans and water, along with the human energy and effort to process and present.
Coffee alone is estimated to provide economic livelihood for millions, so as you sip and consume, you help provide. “Approximately 25 million farmers and coffee workers in over 50 countries involved in producing coffee around the world” according to Global Exchange.
Numerous cafes are small businesses, so value the dreams, fears, courage and hard work that has gone into the establishment. Re-connect to what your dreams are. How much are you willing to do to get there?
Coffee shops are an amazing place to sit and watch life. Notice the couple stealing ten minutes together in their day to just hang out. The child so proud to be having a drink with a grown up, feeling so special as they sip their babycino. The regular who is validated and truly seen, when the staff greet by name and make their “regular”. Cafes are places of connection, celebration and presence. Do you see it? Take time to notice.
Overall a cup of coffee is so much more than the sum of its parts. It reminds you how blessed you are to live the life you do. Allow the aroma to stir your appreciation levels.
Feel blessed as you ingest, connect and practice presence.
Be right there on each sip. Meditate in mindfulness. It’s like a big hug in a cup, follow the hot liquid warming you on oh so many layers.
Order with eye contact, pay with acknowledgement and sip with celebration.
In this small daily routine, you begin to live a more mindful and grateful life. Your drink of choice will taste better and become more than a liquid drink. It will offer nourishment to your soul and to all who donated energy and passion into getting that cup just right for you.
Did you know babies can instinctively swim from their first second out of the womb? It’s true, and I highly recommend dipping your toe into the hundreds of adorable online videos demonstrating it. When underwater, they naturally know to hold their breath, and on the surface, they breathe deeply and fully, utilizing their bodies to the fullest capacity. When you notice a baby’s breath, it is obvious to see their relaxed, expansive, and unrestrained nature. It’s the way we are all meant to breathe. Yet, for many of us slightly larger humans, that skill of deep breathing disappears, overshadowed by stress and worries.
The perfection of the present moment is easily lost amongst a sea of distractions. As it turns out, babies are the masters of the key to wellness. The quickest and easiest path to health is through returning to our baby bliss is through deep breathing and complete surrender to the present moment. This is the ultimate stress antidote.
Stress is a natural part of life. We were created with fight and flight systems for a reason: as a defense mechanism in emergency situations. However, once the stressors of life build atop our traumas, guilt, shame, and all the other baggage we carry along as defective armor, our default pattern of breathing changes along with our posture. Shallow breathing becomes the new normal. This affects us greatly, in ways most of us are unaware of.
See for yourself by doing a little experiment.
Sit as if after a long, tenuous day at work. Hunch your back, bring your shoulders up towards your ears in tension, and see how your breathing is affected. Notice how you feel.
Now, try something completely different. Deep yogic breathing. Sit in a way that provides a blockage free airway, with an erect spine, and relaxed shoulders. If you are seated on the ground, feel free to give yourself some height by sitting on a cushion or pillow to increase your comfort. However, you can do this anywhere, anytime with no props necessary. You can even reap the benefits from breathing this way while lying down!
1. Place your hands on your stomach, cradling your navel. Breathe deeply into your belly, feeling it expand like a balloon until your hands separate. As you exhale, the balloon belly deflates, and your hands return to their original starting position. Smoothly inhale, smoothly exhale. Allow your breath to be natural, just deeper than normal. You are re-training yourself by going back to the basics. Continue this deep belly breathing for 20 rounds or so, until you’re ready to move onto the next stage. This may be difficult or frustrating at first. It’s ok and completely normal! Remember to be kind and patient with yourself, as you are working through rewiring an acquired habit which no longer serves you. 2. In between rounds, return to normal breath, and witness any changes. 3. Move your hands up to your lower ribs. Continue your deep belly breathing, but once your balloon belly is inflated, allow the breath to move up into your ribs, feeling your hands separate again. As you exhale, retrace the inhalation process, feeling the ribs deflate, followed by the belly. Don’t overthink the exhale, just let it flow. Continue this for another 20 rounds or so, ensuring that your body is as relaxed as possible. The whole purpose is to return to your natural rhythm. During the last few rounds, feel free to suspend your breath at the top of the inhale, relax, and enjoy the stillness. 4. Return to normal breath, and witness how you feel. 5. Move your fingers up to gently cradle your collarbones. Continue the previous round of breath, inflating the belly first, then the ribs, and finally moving all the way up into the collarbones, feeling your fingers separate at the top of the breath. Envision filling your torso with vital oxygen starting from the bottom, and working all the way up through the spine. Exhale smoothly out the same way the breath came in, from the collarbones, through the ribs, and finally out from the belly. Allow this to be one smooth flow. Continue this full yogic breath for twenty more rounds. Close your eyes, and enjoy the ride. 6. Enjoy the peaceful high. Bask in it as long as possible. Know this feeling is easily accessible anytime. It is your natural state.
Deep yogic breathing is a perfect gateway back into our original state of “blissed-out baby.” It is always a good time to re-visit this magical breath, but some of my favorite times are: When faced with a problem or tough decision, in search of creative inspiration, or when stress is high.
Imagine how different life would be if we all breathed like babies?! The way we were born to breathe.
By Dia Michelle
Dia Michelle is a renaissance soul with an extensive background in Psychology and Yoga. She aspires to help people reach their highest potential through "Soul Therapy," combining her education, passions, and experience to help others find their own style of healing magic within. She currently resides in Bali with her gorgeous goddess of a partner. Together, they combine forces to share their Sonic Freedom Yoga classes around the world.
Need a breather? Practice this 6-minute breathing exercise class now for stress relief and energy!
Alternate Nostril Breathing with Pradeep Teotia
What is Ayurveda? (And do I need it?)
According to the science, we are all made up of three different types of energies or doshas: vata (air), pitta (fire) and kapha (water). The level of doshas keep changing depending on our physical surroundings, the weather and the food we consume. As a path to health and healing, it’s unique to each individual.
Get started with Shy Sayar’s Intro to Ayurveda talk.
When we practice yoga, certain poses tend to be easy and put our mind at ease while some poses seem more difficult and cause frustration. What is easy for us may be hard for someone else. These differences emerge from our unique dosha (energy) composition. Knowing our individual dosha or energy type can help us pick a yoga practice that adds to our wellbeing.
Try the Self Assess Ayurveda class by Shy Sayar to better understand your unique dosha.
The Vata Yogi
Are you flexible and imaginative? Do you find it hard to stick to a routine and form habits? Then you’re a Vata type. Dominated by the air element, you are active and free flowing but your emotions and habits tend to fluctuate dramatically resulting in an imbalance. You need to ground yourself by recognizing your sensitive nature and gain more control over your mind.
The Vata Yogi would benefit immensely from a more grounded and routine practice. Holding poses for a longer duration and pranayama that helps reduce stress and settle the anxious mind and work best for the Vata type.
Practice with Shy Sayar - Therapeutic Yoga for Vata
The Pitta Yogi
Dominated by the fire element you are high on energy and strong. But do you find it hard to manage your fiery side? Recognizing your power and channeling your energy towards being more productive will help you recenter.
The Pitta Yogi tends to be drawn to demanding asanas. Sounds familiar? While it is ok to seek progress, Pitta Yogis would benefit immensely from a heart opening and cooling class along with practicing pranayama.
Practice with Shy Sayar - Therapeutic Yoga for Pitta
The Kapha Yogi
The Kapha types influenced by the earth element tend to be stable, rooted and methodical. Woot Woot! BUT an imbalance in this energy can cause them to become rigid, stubborn and closed to change. If you are a Kapha yogi then you can benefit by opening yourself to new environments, people and ideas.
It would be beneficial for Kapha yogis to incorporate classes that are challenging and vigorous. Pranayama that stimulates the mind and body should be included in the Yoga practice as well.
Practice with Shy Sayar - Therapeutic Yoga for Kapha
The Bi-Doshic Yogi
Feel like all three of these descriptions speak to you on any given day? You’re not alone. Most of us tend to be bi-doshic (sharing two doshic qualities) or tri-doshic (having equal amounts of each doshic influence). Try Maria Garre’s - Yoga for All: Vata, Pitta, Kapha to learn more about the practice that best suits you.
Put the Science into Practice
Now it’s time to take it to the next level. Balance your practice at its core. For the first time, we’ve put together a fully customizable 9-part series, Yoga & Ayurveda 101 covering yoga asana, pranayama, meditation, nutrition and lifestyle. The classes are based on the Ayurvedic philosophy of treating each body differently because we are all unique and have different physical and emotional reactions to the same experiences. Having this understanding of Ayurveda helps create more balance in our lives. Understand your individual makeup, and cultivate your best practice yet:
Shy Sayar - Intro to Ayurveda
Shy Sayar - Self Assess Ayurveda
Shy Sayar - Therapeutic Yoga for Vata
Shy Sayar - Therapeutic Yoga for Kapha
Shy Sayar - Therapeutic Yoga for Pitta
Maria Garre - Yoga for ALL: Vata, PItta, Kapha
Maria Garre - Maria Garre - Balancing the Winds: Grounding Vata Dosha
Maria Garre - Lighten your Flow: Kapha Reducing Yoga
Maria Garre Yoga to Cool The Fire: Balancing Pitta Dosha
About Shy Sayar: Shy Sayar is a senior yoga therapist and a registered yoga teacher & continuing education provider at the highest level offered by Yoga Alliance. Well into his third decade with yoga, Shy has tens of thousands of hours of experience bringing yoga to students of all levels, treating patients, and training yoga teachers and therapists around the globe. Shy believes in teaching people – not poses, since the practices of yoga are infinitely adaptable to fit the practitioner’s stages of development, and there is no need to push the body into arbitrary shapes. Instead, his Tantravaya yoga method integrates the classical Eight Limbs of Yoga, equally cultivating the body, breath and mind to bring each practitioner to optimal, holistic health.
About Maria Garre: Ayurvedic Yoga Therapist + Ayurvedic Practitioner + Prana Vinyasa Instructor A sought after teacher, educator and innovator in the field of yoga + ayurveda, Maria delivers practical and inspirational information that is accessible to all. She brings together over 20 years of experience in biomedical sciences, philosophy, yoga and ayurveda to not only train yoga and ayurvedic practitioners world-wide, but to also lead workshops and rejuvenating retreats. She is the founder and director of the The New Mexico School of Yoga, pioneering educational programming in yoga, ayurveda and the vedic sciences.
We have a guest blogger for you today and we couldn’t be more excited about it.
Maria Uspenski is the founder of The Tea Spot, a leading producer of craft teas, based in Boulder, CO. The first time we met with Maria to co-create a line of detox teas, we quickly realized what a special human being we were with. MIT graduate, inventor, former ballet dancer, athlete, and author of Cancer Hates Tea, Maria’s passion for tea is infectious.
Maria is the The Tea Spot’s innovative force, having realized the powerful healing benefits of tea through her own personal journey with cancer. Her message is simple and powerful – tea in its freshest form is not only sustainable and delicious, it’s a powerful elixir with unmatched health benefits. Maria is a social entrepreneur, cancer fighter and certified tea and fitness nutrition expert, and we couldn’t be more excited to share her story with you today!
The Conscious vs. The Cleanse
By Maria Uspenski
Although I’ve been working on tea development with the founders of the Conscious Cleanse for the past 18 months, I’d never previously engaged in one of their cleanse sessions “full-on.” I’d read their book, of course, and followed a cleanse via email and calls vicariously, so to speak. But due to travel and professional obligations that involved FOOD, the conditions had never seemed ideal to get settled in enough to honestly follow through with the program.
And besides… who really wants to just jump in and volunteer to do a CLEANSE for two weeks anyway, right? It just didn’t seem social or practical, and besides – I’d read the book, I studied nutrition, I eat my veggies, I know how to eat… or so i thought.
As a cancer fighter, I’m fanatically passionate about keeping my body’s immune system in tip-top shape and have always looked to nutrition as a training tool for athletic and physical performance events. However, I’ve never considered nutrition as a tool for handling what I took to be environmental allergy-related conditions or my overall mood, which I’ve always thought was as good as it could get. Well, guess again.
The Conscious Cleanse allowed me to discover more about my body’s relationship with food than I’d ever dreamed possible. In less than a week, not only was I strutting around at a constantly euphoric energy level, but I’d ditched what I thought was a chronic sinus condition that had been with me for years.
You don’t need to fear this 2-week program. You don’t need to even get hungry. It’s far more ‘conscious’ than ‘cleanse.’
The downside? Yes, you’ll be shopping and cooking for an hour a day, and the first almost took me DOWN. (PS: I didn’t follow instructions and pay attention to the program’s warnings about how to handle that weekend).
Below I’m sharing a recipe for a vegan Turmeric ‘latte,’ which ultimately helped me pull through that weekend like a star. It didn’t hurt that my local yoga studio had a supportive and inspirational book club meeting down the block that weekend as well!
Turmeric Tonic Latte
Yield: 1 serving
Instructions: Place 2 rounded teaspoons (or one tea sachet) of Organic Turmeric Tonic and 15 oz boiling water in steeping mug and steep for 8 minutes. Pour into high speed blender with coconut oil and flaxseed oil. Blend on high for 30 seconds. Open lid carefully, contents are hot! Pour back into empty steeping mug and enjoy!
Support a cleanse or detox with this yoga program.
I spent most of my youth in rainy Oregon. When I moved away it was to even gloomier England. Throughout my childhood I was known as grumpy, bratty, and moody (i.e. a “difficult kid”). I’ve done a lot of work on myself since then, arriving finally at a place of happiness, health and ease.
One of the best gifts I’ve ever given myself was to move to a sunnier locale. I was 20 when I transferred colleges and ended up in sunny Arizona. Although the drama of the early 20s continued, I was able to see that with enough sunshine I was not an inherently gloomy young woman, but rather susceptible to Seasonal Affective Disorder.
Seasonal Affective Disorder, or SAD, is a type of depression that corresponds with the changing of the seasons, usually provoking symptoms to start in late fall or early winter.
Signs and symptoms of SAD may include:
Because I know how real SAD can be in my own body, I’m including a list of 10 ways to deal with this type of depression. (This list came almost entirely from my Health Coaching Curriculum). Please share this with anyone who may benefit, and have a happy, healthy winter!
10 Tips to Beat The Winter Blues:
Vitamin D3. It’s both a vitamin and a hormone – because of its affects on hormones in the body, it’s thought to affect mood by improving your sense of well-being. For SAD, 1000-5000 IU can be effective. Check with your doctor first – Vitamin D levels can be checked by a simple blood test.
Sunlamps. SAD is a cyclic form of depression caused by changes in the circadian rhythm. The circadian rhythm is a 24-hour cycle that regulates biochemical processes in the body. When the levels of light change in the fall and winter, in some people, this cycle can be disrupted. Levels of melatonin and serotonin drop in the winter, and can cause lethargy and weight gain. Light therapy treats the cause of SAD, lack of light, without any side effects.
Rest. Don’t fight it. Rest, hibernate, go to bed early, binge on movies, say no to too many activities/making other people happy instead of yourself.
Warm Foods. Get out that crock pot for yummy soups.
Get Out. Go outside to get sun and fresh air (ice skating, walks, skiing, sledding, throwing snow balls). Especially effective at mid-day when the sun is strongest.
Get a Massage. Human touch can help raise your happy hormones, too.
Lighten Up. See comedy shows. Take an improv class. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Humor triggers the release of endorphins. Laughing with others is even more powerful than laughing alone
Movement. Do something every day that gets you sweaty. Hire a trainer, shovel snow, find a dance class, have sex!
Look Good. Invest in stylish Winter clothes so you don’t feel dumpy. Wear vibrant colors and fitted clothes. Make sure your boots are both practical and nice looking.
Get Away. Put a sunny vacation on the calendar as something to look forward to.
By Elise Fabricant
As a health and habits coach, Elise is passionate about helping people all over the world achieve their healthiest, most powerful goals. She also joyfully practices as a massage therapist and yoga teacher in Denver, Co. Connect with Elise to learn how to thrive this Winter and into the new year! Elise is also a featured teacher on Yoga Download!
Practice these classes to help beat the winter blues!
Reset Refuge: Come Home to Yourself with Elise Fabricant
Beat the Winter Blues Namaskar with Maria Garre