Nurture Yourself

Are you feeling a little tired and rundown? Then it is time to take a day out of your busy schedule to nurture yourself and show yourself a little self love. It’s good for the mind body, and soul.  So turn off your cell phone, cancel your plans, and make some time for the most important person in your world – YOU.

A day for YOU:

Steps to having a great day!

1. When you get up, start your day with a big smile and thank the Universe for the gift of another day, another chance and new opportunities. Then start your day with a little mediation or mindful breathing- slowly inhaling through your nose and exhaling through your mouth.  Imagine your breath nourishing and renewing your body. Let go of stuck energy and anything that isn’t serving you and then imagine all the toxins leaving your body.

2. Opt away from coffee and instead squeeze some lemon in a mug of hot water.  This further helps you to eliminate toxins in your body and gives your skin a healthy glow.

3. Now either roll out your yoga mat (visit Empower Yoga), go for a run (or walk) outdoors, or go for a swim. This is your moment to connect with your breath and your mind. Exercise is a great way to clear the mind and gives you energy.

4. After your morning exercise enjoy a delicious smoothie. I love going to my favorite juice place (Tico’s Juice Bar) for one or I’ll make one at home. I like to add greens (kale or spinach), banana, pb, chia seeds, hemp seed, and coconut water to my smoothies and then blend it all up!! Yum!

5. Take a bath, maybe add some bubbles, light some candles, and/or relax with a good book. Enjoy the simple pleasure of just being in the moment.

6. Dress in comfy clothes and plan a leisurely walk in the park. When there, maybe stop to journal on a bench (start a new gratitude journal)  or just stop to look around and appreciate all the beauty that surrounds you.  

7. Lunchtime make yourself a nourishing salad that will feed your mind, body and soul. My personal favorite is spinach or baby kale; avocado, baby tomatoes, cucumbers, and some grilled chicken with a little oil and balsamic vinegar.

8. Spend the afternoon in self love. Burn your favorite essential oils, play some of your favorite tunes, and set your creative inspiration free. Maybe create a vision board, setting some goals for yourself, create a bucket list, or just start to declutter an area of your home you’ve been putting off. Get rid of what you don’t need and make room for good things to come.

9. In the evening, enjoy a delicious meal- maybe some hearty soup. After, unwind with a cup tea (my favorite is raspberry) and climb into bed.

10. Before you fall asleep, revisit your new gratitude journal and write down three things that you are grateful for. Close your eyes, take a mindful breath, and get lost in your dreams.

10 Tips For Anyone New To Yoga!

“Yoga is 99% practice and 1% theory.”

The best advice I could give anyone new to yoga is to just show up. Don't overthink it, just do it. Check your ego at the door and get ready to have fun. Allow your mind and body to be open to new experiences both physically and mentally. Yoga studios are not spaces for competition; they're a starting point for an inward journey. So get ready to start yours!!

Your first few classes might be a little confusing until you become familiar with the poses and breath. Know that it’s ok, we all have to start somewhere. Do the best you can to follow along and remember to avoid placing any type of judgement on yourself.

Here are 10 tips to keep in mind for your next yoga class:

Arrive early to your first class.

That way you can register, get set up, acclimate to the space, and introduce yourself to the teacher.

Don't eat right before class and remember to drink plenty of water.

Refrain from eating at least two hours prior your practice. Eating before can cause you to become nauseous during your practice and cause painful digestive problems.  Also, drink plenty of water before, during, and after class (especially after a hot yoga class). Replenishing after class is important to help avoid soreness, cramping and dehydration.

Bring a friend or family member along with you.

Spread the joy and love of yoga... it might even help ease your nerves the first time around.

Wear comfortable clothes.

Try to avoid clothing that is too baggy or loose fitting. It’s best to wear clothing that is fitted, moisture wicking, and breathable. And remember to take off your socks!

Put your mat in the back of the room.

When I was new to yoga, I liked having a view of all the other yogis in the room. That way, if I needed a little guidance during a pose, or wanted someone to model the pose for me, I could look around at what my neighbors were doing.

Bring a towel.

Bring either a small hand towel with you or a larger towel to place over your mat, especially during a hot class. This will help you from slipping and sliding during class and allow you to wipe the sweat from your eyes.

Invest in a good yoga mat:

Many studios allow you to rent or borrow public mats. However, it’s nicer, cleaner, and more sanitary to have your own. A good yoga mat is essential to helping with your grip and can provide a little extra cushion for your hips and knees during floor poses. My favorite mat is the 5mm Reversible Mat from lululemon.

Accept your feelings.

If you become emotional during or after a yoga session, it’s normal. Sometimes releasing tension in the body (especially in the hips) or when opening our heart (during backbends) you begin to release a ton of emotions too. It’s important to remember that anytime you work with the body, you are also working with the mind and the energy system, which is the bridge between body and mind. Therefore, emotional breakthroughs can be seen as markers of progress on the road to personal and spiritual growth.

Remember, it's your practice!

As you move, breathe and flow, remember to listen to your body. If something hurts, don’t do it, if you need a break, take a child’s pose. Remember, don’t take yourself so seriously, be sure to smile and have fun!

Try several teachers and classes.

Don’t be afraid to test out a variety of different teachers and classes until you find what’s right for you! You will figure out exactly where you need to be and what works for you!

NAMASTE!

Keep the Past in the Past

It’s time to let go of your past.  

I've had many sleepless nights. Nights when I was so worried about something that had happened and that I let it dictate my future. We’ve all been there at some point. You're not alone.

Whether it’s something small (i.e saying something you wish you hadn't) or something big (i.e a divorce, death, job loss), harping on negative experiences is painful and can cause so much unneeded stress and anxiety.   

We need to not dwell on the past and think about something more positive.  Here are some ways to help:

1. Learn from the past and move on.

Not all experiences we have will be good. However there is something to be learned from them all.  Take time to reflect on your experiences and use them as a tool for self reflection so that you can learn and grow but don't dwell on them.  Dwelling to much on things keeps the negativity around.  

2. Express yourself.

It’s good to talk about your feelings. Don’t keep them bottled up inside.  Whether it’s talking to the individual who has harmed you (or who you harmed), venting to a friend or writing it down, expressing your feelings can assist you in sorting out what, if anything, needs to be done to move on.

3. Accept Responsibility for your actions.

Sometimes when things happen, we don’t always accept responsibility for our actions. We get defensive, and we want to play the victim.  The problem is, blaming others harbors anger and prevents you from moving forward. Accept responsibility for what happened and move on.

4. Focus on the present.

One of the best ways to let go of your past is to embrace the present. Instead of reliving the past, keep yourself active and enjoy the current moment.

Be mindful- enjoy time with people you love and doing the things you love (i.e. going to dinner, running, taking a yoga class, having coffee with friends, etc.).  Accept that negative feelings are a part of life, but you can choose to look at the positive and make your own happiness.

5. Disconnect for a while.

Allow yourself to take some time away so that you can clear your head. Maybe meditate, find a quiet spot to read, head to the beach (my favorite place to disconnect). When you return, you’ll have a better perspective on the past and look more positive towards the future..

6. Let go of negative people in your life.

Are there people in your life who are bringing you down? Are they preventing you from moving forward?  Move away from these people to find more positive people who will empower you. Meet people at your gym, yoga studio, running group, etc.

7. Practice forgiveness of both yourself and others.

We’re all human and we make mistakes. Forgiveness is essential to spiritual growth.  If you’ve been hurt by someone, harboring feelings of anger or animosity just perpetuates the problem and continues to make you angry, forgive and move on.  While you’re at it, forgive yourself too.  Its ok to make mistakes, as long as you're learning from them, cut yourself some slack.

8. Make new memories.

Start making new, positive memories to replace those negative memories from your past. Spend your time with the people you love, and doing the things that bring you happiness and peace.  

 

Here's to living in the NOW!!

New Year's Resolutions

Why is it that most people set new year's resolutions every January, but few stick with them?

While I do believe New Years is a great opportunity to reflect on the past (the good, the bad, & the ugly) and begin to think about ways to make our lives better so that we can be our best and strongest selves, making resolutions because of some calendar obligation is kind of ridiculous. We pick some arbitrary date and then hope all of our problems will disappear.  

From what I found, when creating new years resolutions, many people don't address the underlying issue to their unhappiness or root of their problem. Therefore, they are setting themselves up for failure. For example, people say they want to lose weight. They’ll start exercising, but they won’t change their diet. As a result, they most likely will not reach their goals; leaving them feeling frustrated and wanting to give up. However, what they fail to realize is that you can’t out exercise a bad diet. So unless you're willing to look at all aspects of your life and how you live, you most likely will be setting yourself up for failure. It's also like saying you want to run a marathon; you sign up for the race, you run a few miles, but you never truly train. What happens? Maybe you get injured and can’t finish the race. Unless you’re willing to make changes in all aspects of your life (ie. what you eat, how much you sleep, drink, workout, etc...) and put in the work you won’t achieve what you had hoped to.

There is a simple solution! If you really want to see significant changes in your life you have to be honest with yourself and also be willing to work hard. You need to step outside your comfort zone, and not only in January, but throughout the year. Take control over your thoughts and actions. Look at how you talk to yourself and how you treat your body. Are you doing things that are nourishing to your body and soul? Get out of your own way. Fear is the number 1 limiting factor in whether or not you succeed. Start forcing yourself to do things that may make you uncomfortable. Outside of your comfort zone, is where the magic happens and where we grow. There is a whole world out there we can explore, but you have to be willing to leave some of your thoughts, beliefs, judgments, fears or whatever it is that’s holding you back. We don’t always like to do things that make ourselves feel uncomfortable.  We want the easy fix or easy pill and aren’t always willing to put in the work. In order to be successful, this needs to change.

To start, analyze your life. Rather than thinking about symptoms of your dissatisfaction, try to find things that make you feel good and happy. Then if there are things you want to change, start to create a plan of action. Goals are your new resolutions. What is it you're hoping to accomplish and what will it take to get there? Write them down, talk about, and start doing the steps needed to accomplish your goals. Sharing your plans and putting them out into the universe will help them to manifest in your life and come true.

I believe that anything is possible. With a little patience, hard work, and dedication, you have the ability to create positive change in your life, meet your goals/resolutions, and make your dreams come true.

Good Deeds in December

Make a list, check it twice—there’s still time to be nice!

From an early age, I learned about the importance of helping others. My parents led by example and taught me how to appreciate, to share, and to love.  They have instilled in me the need and desire to help others, to give back, and to support those who are less fortunate than me. As a result, I am always looking for ways to help make this world a better place.

One thing I love about owning Empower Yoga is being able to have a platform for helping make a change in the world and reach people on a larger scale. I think giving back is incredibly important. Volunteering in all shapes and forms strengthens our communities, brings people together and provides us with valuable experience and insight.

While we should always help and support those in need all the time, the holidays are a nice reminder to stop, be present, appreciate what we have and also look for ways to help others.

Sometimes, the best gifts that you can give are free. Making a difference, feels good and it fuels us here at Empower Yoga!

With December 25 quickly upon us, consider these 10 good deeds to support those who need it most!

1. Take a yoga class! Our studio and many other studios offer weekly donation based classes. Help support a great cause and also de-stress from the holidays. Interested visiting the studio? Each month we offer donation based classes! To learn more, visit our website!
2. Shop at a locally owned businesses! Online retailers and big box stores get a lot of love over the holidays. This year, give back to your community by keeping your dollars local. Want to give the gift of health and wellness to that special person in your life? Consider purchasing a gift card to our studio.
3. Donate Shoes for Soles 4 Souls. Cleaning out your closet? Consider donating a pair or two gently used shoes. Soles4Souls creates sustainable jobs and provides relief through the distribution of shoes and clothing around the world. Empower Yoga is hosting a shoe drive this January! Pledge to go barefoot and help those in need during the new year!!
4. Create holiday cards for nursing home residents. The holidays can be a depressing time of year for nursing home residents. Consider making some homemade holiday cards and distributing them in person at a senior living center in your community.
5. Write letters of gratitude to our military! Show your appreciation to our troops, first responders, and veterans. Organizations such as Operation Gratitude & Adopt a US Soldier offer a channel by which to communicate encouragement and express gratitude to those brave men and women serving or who have served in our armed forces.
6. Make a donation to the Salvation Army. The Salvation Army accepts clothing, furniture, appliances, and electronics all that will go to help a family in need.
7. Donate to Toys for Tots. The objectives of Toys for Tots is to help less fortunate children throughout the US experience the joy of Christmas. Toys for Tots unites all members of local communities in a common cause during their annual toy collection and distribution campaign.
8. Donate Food to your local food pantry. Hunger can affect people from all walks of life. Many Americans are one job loss or medical crisis away from food insecurity, but some people, including children and seniors, may be at greater risk of hunger than others. Help feed those in need this holiday. Isn’t everyone entitled to a nice warm meal?
9. Volunteer at or donate items to your local animal shelter. There are so many animals being cared for in shelters and foster homes after they were neglected, abused, forfeited, or lost.  Whether it’s with some love or attention, to food and toys, there are tons of ways to help!
10. Donate items or volunteer at a local homeless shelter.  In Central NJ, HomeFront is always looking for household goods, food, and clothing.

Wishing everyone a happy & healthy holiday season and a wonderful new year!

Yoga Poses to Reduce Stress

Holidays got you stressed?

Stress and fatigue are often unwelcome guests during the holiday season. Stress creeps up while planning, preparing, and cooking a holiday meal, decorating your house, setting up for the holiday party, sitting in traffic, shopping, looking for a parking space, etc. Stress dampens your mood, makes us irritable, and can even cause physical pain. All of which will hinder our spirits and take away from the joy of the holidays.  

There are ways to help these feelings of stress. In fact, yoga is a great tool to help stretch the body and calm the mind.  Enjoying a yoga class can help you relax, recharge, and restore your mind and body through the entire holiday season.

If you can't get to a class, that’s ok. Check out some of the poses below. These postures will help you get back on track, feeling calmer and restored.  

These poses should take no longer than 10 minutes and should be done in a quiet space. Hold each pose for at least 5-8 deep breaths. Focus on your breathing and give your mind some much needed rest.

Tadasana (Mountain Pose)

The foundation of all standing poses, Mountain Pose is a great resting pose. Stand with your feet parallel to one another, about hip-distance apart. Distribute your weight evenly on your feet. Keep a very small bend in the knees, engage your thighs to avoid locking your knees. Place your hands together at your heart center or by your side. Close your eyes and breathe. Allow this pose to help induce a meditative state- find some balance and calm your mind. Set an intention or take a moment of gratitude for yourself.

Uttanasana (Forward Fold)

Uttanasana will help awaken your hamstrings, calm your mind, and relieve stress & anxiety. Stand in Tadasana with your hands on your hips. Begin to bend forward from the hip joints, not from the waist. As you descend, lengthen your torso, fold over your legs, and release the crown of the head towards the floor. Hands can stay on the floor, interlaced behind your back, or grab for opposite elbows. We often carry stress and tension in our neck and shoulder area; so allow your entire upper body to release and relax. Focus on letting go all of the tension in head and your neck. Perhaps gently shake your head “yes” and “no” to ensure that your neck is completely relaxed. Imagine all of your worries and stress rolling off of your back. Close your eyes and breathe!

Adho Mukha Svanasana  (Downward Facing Dog)

Down dog is one of yoga's most widely recognized poses and offers the ultimate all-over, rejuvenating stretch. Down Dog encourages fresh blood to flow through your body, allowing you to feel energized and rejuvenated. This pose is considered a mild inversion because your heart is higher than your head; this encourages blood to flow to your brain which helps calm the nervous system.

To get into the pose come onto all fours; plant your hands down towards the front of your mat and walk your feet towards the back of the mat, to resemble an upside-down V shape.  Spread your fingers wide and press down with all four corners of your hands. Draw the sit bones up and back and release your heels to the mat. Close your eyes and breathe!

Balasana (Child’s Pose)

Balasana is considered one of the most restorative postures in yoga. This gentle resting pose stretches the entire backside of the body. To begin, kneel on the floor and bring your big toes to touch. Sit on your heels, then separate your knees about hips width distance apart. Lower your torso to the floor between your thighs. Allow your hips to draw back towards your heels and extend your arms out in front of you. Place your forehead on the mat or a pillow. With each breath, try to melt deeper into this pose and encourage your body to completely relax. Quiet the mind and allow your body to ground down, completely relax and release tension. Close your eyes and breathe.

Supta Baddha Konasana  (Reclining Bound Angle Pose)

Supta Baddha Konasana is a classic restorative posture and one of my favorites. This pose opens the hips & groin as well as stimulates the heart, improves circulation, and allows the body to move stagnant energy. It also encourages relaxation of the abdominal muscles and soothes digestion. Find this pose by coming to lie on your back. Next, bring the soles of your feet together. Gently allow your hips to open. Rest your hands on the ground on either side of you or place one hand on your heart and one hand on your belly. Release any tension or tightness in your body and allow yourself to relax into the pose. Close your eyes and breathe!

Viparita Karani (Legs Up The Wall)

This pose is said to have the cure to whatever ails you. Legs up the wall is a restorative inversion and a great pose to help relax and explore your breath. By placing your legs up the wall, you’re allowing stagnate fluids to release, and fresh blood to flow through your body. This circulation boost allows your body to restore itself and find balance.

To start, bring yourself to sit sideways by a wall. Slowly roll onto your back and let your legs rotate up and against the wall. You may need to scoot your body closer or further away from the wall in order to find a comfortable position. Rest your arms by your side or place one hand on your belly and one hand on your heart. Once you’re comfortable, close your eyes and breathe.

Savasana (Corpse Pose)

Savasana is a pose of total relaxation and often will come at the end of a flow practice.  After flowing, Savasana is a great way to allow your body to relax and feel the effects of your practice.

Find savasana by gently lieing all the way onto the floor and allowing yourself to completely surrender. Allow your legs to extend down on the mat and your feet to relax, opening towards the corners of your mat. Arms come to your side and palms face up. Release every muscle in your arms, legs, torso, and face. Close your eyes and allow your body and mind to be completely still.