An Absolutely Free Way to De-Stress and Unwind

Sometimes after work, your brain is cramping and the world seems especially bleak. You just want to collapse on your bed and sink into it forever. You find it difficult to relax and unwind. I’ve been there! Many of us have! It’s very important to have a reservoir of tools that can help you de-stress and chill out. Things like yoga, meditation, a hot bath, workouts, and so forth. But what if you want to do next to nothing to get there? I have a solution that I discovered by accident!

Have you ever heard of your Third Eye? I’m no mystic or anything of the sort, but I do believe in certain places of our bodies being able to manipulate our mind and other areas of the body. Such as Reflexology, where putting pressure on certain parts of your feet can help de-stress or alleviate pain in other body parts. It’s a little above the brow, in the middle of your forehead. During a yoga session, I was doing a child’s pose with my forehead to the mat. The instructor told us to move about gently, doing what felt right. So I did. And I discovered a wonderful sensation that instantly calmed me down and lowered my stress. Follow these steps to find a little slice of bliss:

Dec222015

Can’t Face Your Healthy New Year’s Resolutions? Meditate!

This post was written by Holly Ashby, who works for Will Williams Meditation, a meditation centre who provide classes on meditation in London.

So, it’s that time of year again where the shops stop encouraging you to eat and drink like there is no tomorrow, and are suddenly rolling out all their “January detox” ranges. We are often encouraged on cycles of feast and famine, rather than simply taking joy in both food and exercise and living life happily.

There’s no reason not to get a little healthier as the New Year kicks in. Just remember to do it at your own pace, for your own personal goals rather than other people’s expectations, and in a way that makes you as happy as you are healthy. There’s also no need to set impossible goals – just to exercise a little more, and eat a little healthier after enjoying the holiday excesses.

Dec192015

7 Ways 30 Days of Yoga Has Helped Me

I told you awhile ago I started a 30-Day Yoga program. Well, I have! And I wanted to share the benefits that I found throughout this program. If you’re wondering, I used “Yoga with Adriene“–a down-to-earth goofy Texan lady who spreads good vibes. It’s a program of variety–one day you’ll work on breathing, the next on sun salutations, the next on Warrior poses. She keeps it fresh, interesting, and offers variations on each pose. If you know me, you know that flexibility is one of my weakest areas. So even though I’ve been doing yoga off and on for years, I’m still not close to an advanced level. My problem is keeping up with it! So how have 30 days of yoga helped me? Let me count the ways…

Nov242015

Meditation on Love

To continue our theme of thanks and giving, let’s do a short meditation on love. This will only take a few minutes and give you a great deal of happiness down the way. They say being grateful keeps us happy, but also healthy and I think it’s worth it no matter what. Being grateful makes you humble and thankful for what you have. That weeds out a lot of negative emotions. Negative emotions are like vines slowly wrapping around your body and neck, tightening until you can barely breathe. Love can combat that! Let’s get started.

Aug202015

Good Morning Meditation

It’s easy to go about our morning either dazed and confused or rushed and panicked. Then how does that make the next few hours play out? The day, even? With just five to ten minutes (even less sometimes!), you can set the right intention for the day and get into the mindset you want to be in. I find this much more preferable than the craze that our minds and therefore focus can get whipped into. So here’s a simple good morning meditation to try to do each morning and start the day right. This can be done any time of the day, but I find that the morning is great for setting the day up.

Find a comfortable seated position or laying position (if you won’t fall asleep). If you’re seated, sit up straight and tall. If you’re laying, be still and unbothered.

Dec122014

Grounding Yoga Poses

Recently, I’ve been trying to get more into Yoga. My body feels stiff and I can’t even touch my toes anymore. I knew it was time to get back into the practice that has given me so many benefits in the past. So, with GaiamTV, I’ve been getting back into it. I try to practice at least once a week. I can feel the monumental difference when I do it. Not just body-wise (though my hips are so very happy), but mentally as well. Yoga and meditation are wonderful tools for getting through life and learning to roll with the punches. It’s good to just breathe. After stressful work days or crazy weekends, I find it incredibly helpful and soothing to practice grounding yoga poses. These are yoga poses that will help ground you into the earth and away from your stress and chaotic energy. Though the entire list would take many posts to explain, I chose three that I find fundamentally grounding.

1. Pigeon pose. This is an incredible hip opener. It’s a very slow pose and it should be taken gentle, though it may feel intense. Start on all fours. Bend one knee and drape the leg in front of your body and stretch the other leg behind you. Slowly move down towards the mat, eventually resting your forehead on the mat when you can. Remember to take this slow and gently, as it can be very intense in your hips. Angle your leg as needed to compensate for flexibility or sore areas. Hold for as long as comfortable and switch sides.

Image source

2. Dragon pose. This one is newer to me, but as soon as I started practicing it, I fell in love with it. It is such a wonderful opener for the hips, legs, glutes, and more. It’s like the body drinks up the benefits its reaping from this pose. For this one, start in a lunge position with one leg next to your hands on the mat, and the other leg back, knee down. If you’re able, go down to your forearms. If that’s too much for now, stay on your hands. Hold for as long as comfortable and switch sides.

Image source

3. Reclining hero pose. This one is a wonderful stretch deep in your quads. Everyone will be at a different level here. Start by kneeling. If this is hard on your knees, try putting a blanket under them, or it simply may not be right for you. Drape your arms behind you and slowly start laying backwards, with your knees folded below you. Go as low as you’d like, whether that’s a few inches or all the way to the floor. Stay as long as is comfortable. This is another slow, gentle pose.

Image source

Those are some of our favorite grounding yoga poses. Do this when you feel the need for grounding and calm. Remember to breathe deeply through each of these poses. Don’t rush them, take your time. Try to feel every part of your body as you ease into these poses. Treat your body and let it flourish! Remember to be sensitive to any ailments your body may be under at the time–sore knees, hips, and so forth. You never want to hurt yourself by pushing too far or doing something poorly for your body. Use these poses to help ground yourself and give your hips what they deserve! And as always, stay hungry and fit!

BONUS KITTY PIC

Dec102014

Our December Goals

It’s the most wonderful time of the year… and the end of the year! 2015 is right around the corner and even though you might be working on those New Year Resolutions, we all need to realize we have three more weeks of quality time that shouldn’t be wasted! So let’s brainstorm… think of five REALISTIC goals for December. These will help keep you focused during the frenzy of the holiday season. They will also get the ball rolling so you have some momentum moving into January. It’s hard to go full throttle the first of the year, so build some steam in December by creating and achieving these reasonable goals.

Hungry’s Goals

1. Train every day! For what? Life! I don’t have any fitness related goals right now but after skipping the last six days of November, I’ve trained every day of December. Let’s keep it going since consistency is key for progress.

2. Perfect work attendance! Since starting at my new Y in October, I haven’t missed a shift. I want to stay healthy, or tough, enough to keep those paychecks flowing and build other’s trust in my abilities at my new workplace.

3. Bring all meals to work! Every time I forget to pack lunch or go grocery shopping, I end up spending an average of $10 on a meal. I can eat healthier and save crucial money by preparing simple meals once a week.

4. Continuing Education Rush! I did a TRX GSTC on Sunday and have loads of YMCA training courses lined up for December. Still, let’s push the envelope and finish one more I didn’t plan to do! I have some ideas so stay posted.

5. Celebrate Christmas! I love Christmas. I love presents. I love the holidays, the decorations, the music, the meals with the family. And if I’ve done 1-4, you better believe I’ll be celebrating such a great month and year.

Fit’s Goals

1. Train six days a week. This means either lifting, cardio, yoga, OR all three! There’s always room for something. I’m letting myself have one day off, but I’ll always be doing with my walks with Noke at the very least.

2. Bake once a week. This was my jam every week back in Boulder, where everything was simpler and easier. I’ve baked only a few times since living here in LA, whether due to lack of time, lack of ingredients, or just laziness or tiredness. No more! Getting back on that baking…plus it’s great therapy.

3. Cook legit meals at least three times a week. This doesn’t mean I’m eating out the other times, but Hungry and I have what we call “lazy meals” which we’ve been thriving on lately. This means quick microwaving, or fridge food. I want to get creative and into cooking more and come up and try out new recipes! My work provides my lunch so I just have to cover breakfast and dinner!

4. Meditate every day. Oh this horse I have fallen so far off of! Yesterday, I was thinking how badly I need to get into meditation. It creates such a healthy impact on my life and I crave it especially during these stressful times.

5. Go through my emails every day. Boring one? Most certainly, but for me–necessary. I used to be good at keeping up, categorizing, etc with every single email, but during these hectic times, I just throw my hands up. Every day, I want to have my inbox organized by the end of the day. This doesn’t mean every email is taken care of, but at least it’s starred or in the proper folder. Even though it’s slightly more work, it will alleviate stress in the long-term.

For December, there be our goals. I’m excited for us to start this tradition every month. It’s always good to set goals. It keeps you motivated, it keeps you focused, it keeps you grounded while you dream. Remember to make them (or at least most of them) realistic so that you can reach it! It’s good to set standards high, but you want them completable so that you can feel good about yourself at the end of the month. Encourage yourself and those around you to create at least 3 monthly goals. It should help keep you in line ;). Make goals to stay hungry and fit!

Mar052014

Puppies: Advocates for a Meditative Lifestyle

They might not know it, but puppies are definitely advocates for a meditative and mindful lifestyle! I’m being reminded of this more and more as we raise Noke. I never would’ve thought of it at first, but she’s slowly having an effect on me! Don’t believe me? Read on to see how puppies are such strong advocates of a mindful lifestyle:

1. They help you to be more understanding. To raise a good puppy, you need to be able to get in its head and understand why it does the things it does. It isn’t ripping up your shoes because it wants to be evil. You have to step off your pedestal and kneel down to their level of understanding. They’re just a baby and they need all the love and understanding you can give.

2. Their main emotion is love. Wouldn’t it be nice if humans were like this? Dogs and puppies love love love. We are their entire life. That positive energy is contagious. It opens up your mind and your life. Let it in!

3. They get you up and at ’em. Instead of pressing snooze five times and then racing to get ready for work, you are up early with the puppy. I’ve enjoyed many a golden sunset since having Noke and I enjoy that peace walking around a quiet neighborhood. Although I already was a proponent of morning walks, I wouldn’t always make it. But now, I am out with the sunrise every morning, enjoying the quiet side of life.

4. They discourage technology. I’m not sure of any puppy who encourages you to use your cell phone. Their cute faces and insatiable desire for attention discourages your constant use of electronics. When you were spending an hour on the computer, you are now playing ball with your pup or teaching her how to lie down. And especially during walks, I find it important to keep your phone in your pocket (even if you’re tracking the walk), and to be alert. This just allows you to disconnect and breathe.

5. They encourage you to be with nature. This connects to #4. Even if you live in an urban environment, that walk can really help with a mindful lifestyle. Instead of plugged into a million things at once, you are simply walking in your environment and taking it all in. It’s a wonderful way to reflect and just be with your surroundings. It’s a beautiful feeling.

6. They lead you to reflect upon yourself. Do you curse yourself the moment after you’ve lost your temper with your puppy? And those sad puppy eyes don’t help either. Their eyes, drawn with a curiosity and wonder, can really help open up your reflection. Maybe you realize you didn’t have that steller patience you thought you did. Or perhaps you don’t have that strict hold on your temper. It could even lead to reflections about what you really want in life. These puppies are powerful, I’m telling you! And they don’t even try.

Do you believe me now?! Getting a puppy is a great introduction to a mindful and meditative lifestyle if you haven’t already begun that path. Although Noke is a handful, she makes me appreciative each day. Get a puppy to stay hungry and fit!

BONUS KITTY PIC

Feb102014

Monday Meditation

I teach a Meditation every Monday and I believe it’s a good way to set up and shape the week ahead. I can’t think of a better thing to do on a Monday, before the madness and stress of the week totally grabs you. You can either let the week rule you, or you take control of the week. It’s the difference between stress and happiness. And it can only take 5 minutes. When I wake up to face the day, I either go for a morning walk or I do three sun salutations and meditate for a few minutes. It leaves me refreshed, calm, and ready to take on the week with a smile. Here’s the meditation I did today, very simple:

Beautiful nature always helps for meditation!

Start by sitting upright in a comfortable position
Then begin your active breathing…using the counting method, inhale for four counts, hold at the top for four counts, and exhale for four counts. Do this for a few minutes until your mind and body calms down
To move to the focus of this meditation, I want you to think of kindness and inhale the kindness, and exhale entitlement. Inhale kindness, exhale entitlement. Do this for a few minutes until you have a smile on your face.
Finish with three big stress relief breaths. Use your body and raise your shoulders as you inhale, and exhale with a loud breath (as if sighing), slumping forward. Do this three times.

And that’s it. Only takes a few minutes and really sets a beautiful tone for the day. I focused on breathing in kindness (because we all need more of that) and exhaling entitlement because I believe entitlement always leads to other problems like greed, anger, frustration, and so forth. I hope you do this meditation sometime this week! I promise it will be worth it. And as always…stay hungry and fit!

Jan012014

Fit’s 2014 Goals

Kia Ora from Auckland, New Zealand. As we are desperately trying to stay up past 8pm in our sleep-deprived, jet-lagged state, I decided to post my goals for the upcoming year as they’ve been milling in my mind. We’ll see how long it goes…

1. Be less insensitive. I’ve gotten a few requests for this, especially those I am close with. I need to slow down and understand others’ feelings more and accept them. Always put yourself in their shoes.

2. Stay clean. Eating, that is. For me, I really have the exercising down. I love to do it. I love to get strong and feel that power. It makes me happy. But I also love to eat–which is fine! But it needs to be moderated. I want to stay true with my clean eating with the exception of a few meals to splurge on. I know my body loves it.

3. Don’t try to change others. This is a big one. I’ve wrestled with it for a while, going back and forth on it. I think it’s really important to not try to change others. Sure, you can have your influences, but don’t try to draw a picture that they just don’t fit into. You got to accept them and take them as they are. Make peace with it and you will be happier.

My lovely mum

4. Write more. I know I blog often, but I mean more than the blog. Just practicing the skill and having fun with it. It just takes a little bit every day.

5. Push harder. There’s always one more rep or just a few more minutes. I can always push harder. Sometimes I see exercise as a chore (well, depending on my mood and energy level), but I want to see it more as my hobby as I often do and plug in more and more hours into it. There’s always more you can do!

6. Patience. Patience patience patience. Isn’t this something we all struggle with? I sure do. With everything. Especially with a new puppy coming soon into the family, I’m gonna need patience all the time. Meditation will be a big part of this, taking big breaths, and putting everything into perspective. It always helps.

7. Meditate more. This is the key! I find that when I meditate regularly, things come into more clarity. I feel better, lighter, and more at peace. This will help me with all my goals, and I need to actually understand and adhere to this. All it takes is 2-3 minutes a day. Not that much when you think about it.

I’ll stop with seven, since that’s my favorite number. I think that’s a fair amount of goals to chase after, and having this post will allow me to look back on it whenever I need motivation. I will also pin it up next to my desk so I can see it every day. Never give up, never surrender! Write out your goals to stay hungry and fit!