Beat Holiday Stress

Holidays are fun, but they can also be stressful. You may be dealing with visiting relatives, end-of-year work deadlines, meal planning, shopping, crowded malls, endless cleaning, needy family members, awful traffic, etc.

The good news is that some stress is good for you, because it gives you purpose, challenge, and a sense of achievement. For example, while it's stressful to host a meal for your family, it’s nice to do something for the people you love and share a delicious meal you prepared on your own and made with love.

On the other hand, lots of stress is not so great for us. When we are stressed, our cortisol levels increase. A sudden increase in cortisol levels causes a long list of problems. For example, you are at a greater risk for having a heart attack or stroke, as well as elevated blood sugar, increased belly fat, and memory loss.

So if you know the holidays really stress you out, your goal is to find things that will help balance you and help you feel good.  

Here are some stress reducing activities to help you get through the holidays:

Exercise:

The first step towards managing your stress is to get a decent workout in every day. A good workout rejuvenates you and helps to produce endorphins, which make you calm.

For example:

• Take a hot yoga class- get out of your head and into your body. Visit Empower Yoga!
• Go for a run

Get a good night’s sleep:

People need a fresh start each day, but for many, a good night’s sleep is hard to come by.

• Stick to your schedule and try not to deviates by no more than 1 hour daily (2 hours max), even over the holidays.
• Use your bed for sleep and not work, tv, ipads, cell phones, etc.
• When you turn out the lights to sleep, be sure to keep the bedroom dark and quiet.
• Avoid bringing pets or children into your bed at night as they will wake you up.

Be mindful of your alcohol and caffeine intake:

If you have trouble sleeping, don’t consume more than 2 servings of caffeine during the day, and not more than 2 servings of alcohol in the evening. Extra caffeine and alcohol disrupts a good night’s sleep.

Get Off Your Feet:

If you’ve been on your feet all day working, shopping, or socializing, quickly relieve stress by giving your feet a break. Simply elevating or lifting your feet above your heart, can help you relax and recenter.

Breathe:

If traffic is backed up, or your in laws are testing your patience, go ahead and sigh. Take a minute to breathe. This is the body’s natural response to stress.

Relax your shoulders, neck, and upper back. Then, inhale through your nose and exhale through your mouth, letting go of any stress and/or tension you may be feeling.

Schedule some peace and calm every day:

Many people eat well and exercise, yet they don’t schedule any time in their day for peace and calm. If you don’t have a daily relaxation routine, 10 to 20 minutes of soul calming activity, in place to manage the stress in your life, it probably won’t happen on its own.

• Make an appointment for a massage.
• Sign up for a yoga class. If hot or athletic yoga classes are too strenuous for you, opt for a relaxation yoga class- Empower Yoga offers a Yin Yoga class as well as a Recharge class.
• Meditate- give yourself 10 minutes to tune in and transform your negative thoughts.

Get outside and have fun!! Do something you love and enjoy a few times each week for your own health and sanity. Plan some activities that are fun for you, your family, and your close friends. When you are stressed, it’s nice to spend time with people who make you happy and who bring cheer.

As you reduce your stress, you’ll sleep better, eat more wisely, work out more, and feel better all around.

Happy Holidays!

Life Lessons I've Learned From Practicing Yoga!

I have been practicing yoga for over 10 years. One thing I know for sure, it’s one of the most consistent and transformative things I’ve ever done. Over the last 10 years, yoga has been a constant presence in my life. I love yoga and continue to enjoy my practice and my ability to explore my body, mind, and soul. I believe that yoga is a gift for everyone to enjoy.

Through the years, I’ve learned that the physical health benefits of yoga are numerous, but yoga also has the ability to boost your emotional health as well. I’d like to share some of the things I’ve learned from yoga in this week’s blog.

I hope this article inspires you to give yoga a try and if you already have, I am sure you may agree with the things I have listed below!

Here are some of the life lessons that yoga has taught me.

Follow your heart:

Once opened, the possibilities for love and joy are endless! Once in a job I hated and living life in a perpetual pattern of negative thought, I discovered yoga and it helped open my mind to endless possibilities. Yoga gave me the strength and wisdom to get rid of my doubts, fears and worries.  Instead, I am able to listen to my inner self and follow my heart. Without yoga I wouldn't be where I am today- an entrepreneur, who opened her own yoga studio in an effort to give back to a community that gave her so much. I want to help others find their true path and empower them through their own yoga journey of healing and self discovery.

You are capable of more than you give yourself credit for:

I believe that whatever my goals are, I can accomplish them with determination, hard work, and persistence. For example, just a few years ago, I never thought I could do a handstand. But I can do them now (at least for few seconds lol) because I just kept practicing, gaining strength, and learning the technique little by little. Sometimes we put limits on ourselves, but we can do more than what we give ourselves credit for. I know things can seem scary sometimes, but it's in those moments, we know that we are alive. Plus, once we’ve achieved our goals, we are rewarded with a feeling of self accomplishment and satisfaction.  

Live in the present:

This can still be a challenge for me, but I work hard at it each day. When we step back and take a moment to consider how much of our day we spend worrying about what is going to happen next, or what has happened, it can become very detrimental to your mental, emotional and physical health. When we constantly worry about things we can’t control or change, we begin to feel anxious, stressed and even depressed. To avoid this, take each day, hour and even minute at a time to experience the present moment fully and let go of any other stressers you do not need. Yoga is a great way to help get you there. In yoga, we observe our thoughts, get down past the surface of everything and go deep into our core of existence. Here is where we find the answers to what we need to let go of and start living.

Just breathe:

This may sound simple, but trust me, it’s one of the best lessons I’ve learned.  When faced with a difficult situation or when experiencing unsettling emotions, the first thing that comes to my mind is “just breathe”. Slowly, in through the nose and out through the nose (eyes open or closed), I just breathe. Sure enough, I feel calmer, stronger and more able to deal with whatever is going on around me and within me.

Don't create unnecessary tension:

Sometimes in yoga when we get into a pose that challenges us, we clench our teeth and/or tense our shoulders or face. In those moments, it’s important to remember to relax and just breathe. Similarly in life, as things get hard, try not to overreact, panic, become defensive, or place blame, just relax and breathe. Unnecessary tension causes stress and stress is bad for our overall health.

Don’t take anything for granted:

Nothing in life is guaranteed. What is here today may be gone tomorrow, so appreciate and value what you have while you have it. You never know what may happen next. Remember, it’s about the journey, not the destination. With yoga, and with life, the beauty of the practice is not about the “results,” but about the journey. Enjoy every moment and don’t take anything for granted.

It's ok to fall:

You know that pose that looks and seems totally impossible? You'll never gain the strength and flexibility you need to do it if you don’t try. Same applies in life; stop worrying about if you fall down and just give it a try and keep trying until one day it sticks!

Be patient:

You can’t force your body to open into a pose before it's ready, otherwise you could get hurt.  To get into more challenging poses, you need to warm up and work up to them; some poses take a lifetime. Life is the same way, forcing things to happen when they aren’t ready, almost never gets us closer to our goals.

Alignment is key:

In yoga poses, it's important to align your body properly to avoid risk of injuries. Same with life. If you do things that don’t align with your core values, you put yourself at risk and prevent yourself from achieving your goals.

Only you know your body:

In a yoga class, your teacher is there to guide you and offer suggestions. No matter how many teacher trainings they’ve completed, he/she doesn't live in your body and he/she doesn't feel what you feel. For this reason, you are the only one who can really make sound decisions for yourself. Trust your judgment, do what feels right, and you can never go wrong.

We never stop learning:

As soon as you think you've mastered a pose, making a slight adjustment can change everything. Every pose has multiple variations that can make it more supportive or challenging. This is the nature of yoga poses, and also the nature of life. There's always another lesson to learn, new places to explore, and new challenges to meet.

Never give up:

Whether it's mastering a new yoga pose or attaining your life’s goal or dreams, never give up. Yoga has helped teach me to find the resilience, courage and inner strength to believe in myself and to never give up. So for those of you currently facing challenging times and searching for strength, know that’s it's already within you, all you need is the courage to pull it out; never give up.

Every time you get on your mat you bring with you different challenges; with different mental, physical and emotional challenges, the experience differs accordingly. Sometimes you feel physically strong, while other times your balance may be off and that’s ok.  Take a few moments to observe and accept what is going on and then learn from it. Enjoy the journey of life, continue to grow and challenge yourself, and never give up!

Mastering the Uncomfortable

Yoga is about finding a balance between the comfortable and the uncomfortable.

Do you struggle with a specific pose/posture in your yoga practice? When I first started practicing yoga in 2008, I was terribly afraid of inversions, particularly handstands. Every time I tried to get into a handstand, the fear of falling overwhelmed me so much so that I refused to even try.

That fear of falling made me so uncomfortable that during class, when offered to go into an inversion, I either did shoulder stand or hips on a block.  However, being someone that does in fact love a challenge, I decided that I needed to get over my fear and give it a try. I wanted to do handstands so badly! So I decided to master the uncomfortable. I practiced diligently each time I got onto my mat. After almost 4 years (yes that's how long it’s taken me and it’s been very humbling) I started to gain the strength and confidence to do it. I’m still working on holding the pose for longer periods of time as well as attempting funky variations (i.e. tree, straddle, eagle legs etc…), but I am just so happy to be able to get off my feet and onto my hands.

For me that's where the excitement lies. When you are able to come face to face with your fears and then overcome them, you start to feel strong and unstoppable. When we live in a place of fear, we aren't able to grow. We are limited by the walls we’ve created around us. But, NOW is the time to break down those walls. By learning more about yourself and challenging yourself on the mat, you begin to start to see and notice changes in yourself off the mat too. 

Through yoga, I’ve found my strength, my power and learned more about who I am, what I can offer the world, and how I can take action in my life. 

I no longer fear handstands. Because when you set your mind to something and challenge the uncomfortable, you will eventually be able to fly. Practicing handstands gave me the courage to master the uncomfortable both on and off my mat.

Do you have the courage to master the uncomfortable in your life?

Refueling Post Yoga

Practicing yoga is the perfect way to stretch and tone your muscles while clearing your mind and relieving stress. In order to get the most out of your practice, nutrition is key. Eating before class is not ideal, but eating and replenishing your body after is necessary!

When getting ready to practice, it’s not recommended to practice on a full stomach. Attending a yoga class with a full belly could cause stomach aches, nausea, and embarrassing gas. The general rule is to stop eating one- two hours before class. This will help alleviate any digestive difficulties. If you’re worried about being hungry, a good pre-workout snack is a small portion of fruit, vegetables, salad or soup. Avoid heavy, slow-digesting meals, high-fiber vegetables, beans, as well as rich or spicy foods. You’ll regret that when you go to invert or twist.

After, is the time to eat, refuel, and replenish your body with nutrients that will fully enhance the effects of your yoga practice.

Here are five tips/snacks that will will keep you fit, full and fueled after class and for the remainder of your day.

Rehydrate

After a yoga class,especially hot yoga, make sure you hydrate and restore your electrolytes. This will help avoid dehydration, soreness, and cramping. You should already be drinking at least five to six tall glasses of water a day, and even a few more if you’re working out. You can try infusing your water with cucumbers, lemons or limes to make it more flavorful. Additionally, I love to drink coconut water to help rehydrate. Coconut water is refreshing, natural, and has tons of electrolytes.

Drink a smoothie

Drinking smoothies is one of the best ways to consume more healthy foods both before and after class. They're convenient, simple and save you the time and stress of preparing a full meal.

When making a smoothie try adding leafy greens (i.e. kale or spinach), fruit (fresh or frozen- i.e. blueberries, strawberries, bananas), protein powder (I LOVE Orgain plant protein) and a liquid (i.e. water, coconut water, or almond milk) together, then blend and enjoy. For an extra boost and additional protein, I also like to add PB powder, chai seeds, and/or flax seeds to mine.

I find smoothies to be filling, hydrating and most importantly, easy to make. This post-yoga snack is healthy and satisfying; especially if you have a sweet tooth like me. For more about making smooties, visit: https://www.healthysmoothiehq.com/how-to-make-a-smoothie   

Scrambled egg whites and whole-grain toast

Perfect for anyone who practices in the morning. Egg whites contain plenty of protein without the fat from the yolks, and whole-grain breads have complex carbohydrates that will keep your energy high for hours. Maybe even scramble your eggs into an omelet, add your favorite veggies and enjoy. You can even add nut butter (i.e. peanut or almond butter ) onto your whole-grain toast for added protein and “good fats” that keep your heart healthy.

Greek yogurt

Great for any on-the-go yogi. This is a great snack that’s packed with extra protein and calcium to boost healing.

Salad

Skip the plain old garden salad and go for a colorful combo of leafy greens, fruit, and  protein (i.e. nuts, chicken, fish, eggs, beans, fruits, and nuts). Not only are these types of salads packed with vitamins, but these enhanced types of salad can also help eliminate toxins, cleanse your body and even give your skin a healthy glow. Eating fresh, natural foods that are high in protein and filled with nutrients will enhance the toning effect of your yoga practice and keep your post-yoga glow going for hours off your mat. For more green salad ideas, visit: http://www.keeperofthehome.org/how-to-make-an-amazing-green-salad

Whatever snack you choose, keep your ingredients fresh and watch your portions in order to ensure the most health benefits possible. Enjoy!

Namaste!

Yoga for Runners

For me, yoga and running have always gone hand in hand. Yoga has many benefits on both a runner's body (improved flexibility, range of motion, muscular strength, prevent injuries) and mind (more focus, less stress). Yoga is a great way to help runners improve performance and prevent injury. Yoga also helps to relieve soreness and tension in your muscles and restores range of motion so you can run better the next time you’re out on the road.

Many people often ask how I can run so much, while minimizing injuries. For me, the number one reason why, has been yoga. Yoga has helped me in countless ways over the years, both physically and mentally.  No one wants to get hurt; injuries are not only painful, but can sideline you for months. I couldn’t even imagine what I would do with myself if I couldn’t run. Therefore, it’s important we remember to be smart and train smart.  Smart training can help make sure that injuries don’t stand in the way of your training. Therefore, spending some time on your yoga mat might be your best bet and just what the doctor ordered, it certainly has been for me. Practicing yoga asanas (poses) can help keep muscles limber, and yoga’s emphasis on mindfulness can bring about increased focus and awareness. So why not practice? Today is a great time to start- no time like the present as I like to say!

So why strike a pose? Studies have shown that yoga decreases stress, helps with weight loss, eases pain, helps people stick to an exercise routine, and even improves running times.

Here are some other reason runners should try yoga….

Yoga is a great partner. Training for the NJ marathon? Yoga can help you stay injury free by cultivating a balance between strength and flexibility in the body.

Yoga helps you become more present and aware of what your body needs. One key way yoga can help prevent running injuries is by cultivating mindfulness. The more aware you are of how your body feels from day to day or from pose to pose, the more likely you are to notice tight or injury prone areas that need attention.

Competitive and endurance sports like running encourage us to override the internal voice that wants us to stop, especially when we hit the wall in a marathon. However, sometimes when we ignore this voice, we can get injured. However, when we start to listen, as we do in a yoga class we can align and support ourselves in a more kind and mindful way.

Build mind-body awareness. Runners can use yoga practice to balance strength, increase range of motion, and train the body and mind. Asanas move your body through poses while teaching you how to coordinate your breath with each movement. Eventually your body, mind, and breath will be integrated in all actions.

Yoga helps you stretch smarter. Yoga’s combination of active and passive stretching is one way to help keep injuries at bay.

• Active stretching—moving and stretching the body dynamically creates warmth and mobility to the tissues.
• Passive stretching—holding a posture for a minute or more in a way that’s relaxed, allows muscles to lengthen even more.

Yoga allows you to stretch your feet. Flex, point, or fl-ointing your feet, allow them to feel good! Hitting the pavement again and again can take its toll on your feet, so it’s essential for runners to make time to care for them. A typical yoga practice stretches, strengthens and brings increased awareness to the feet.

Yoga helps build strength in the body and allows you to conquer chronic injuries. Yoga helps you find a state of equilibrium in your body that helps prevent chronic injuries and illnesses.  In yoga, you’ll work your core, quads, hamstrings, hip flexors, & IT band (amongst other things, but these areas are extra important to runners). Working, stretching, and strengthening these areas will help you to run more efficiently and stay injury free.

Your hips will be happy. If your hips are tight, your mobility becomes limited, which can cause IT band pain, knee pain, as well as extra and unwanted stress to the back of your legs and feet.  Yoga will open your hips, keep your muscle in peak condition, and allow you to run pain free.

Yoga can help bring your body into balance. The pain most runners feel is not from running alone, but from imbalances that running causes and aggravates. Yoga can help you balance them out, so you can keep running long and hard for many years to come.

Yoga can be the ultimate cross-training for runners. Poses that mimic the running stride, for example, lunges, can help you stay flexible through the range of motion you use to run.

Yoga helps you to be humble. It can take years to learn and truly master yoga poses, so don't go to your first several classes and expect to learn everything immediately. And certainly don't go and worry about what the person next to you is doing. So what if you can’t do what they can, just focus on you. Yes, you may be a great runner, have had tons of PRs, have won races, whatever… but on your mat, none of that matters. Yoga is not about winning or being better than someone else, it's about being the best YOU in that moment. Accept and appreciate your body and mind for where it's at and don't’ be so hard on yourself. Allow the movement and stretching to feel good.

When you're ready and the time is right for you to start, be sure to shop around and find a class that is right for you. There's no single style of yoga that's best for every runner, but it’s important to find one you enjoy.  Find a studio (i.e Empower Yoga) or class that makes you feel good, has a good vibe, good instructor, etc.. and just keep going and doing it.  Practicing yoga consistently is more important than what type of yoga you practice.

Namaste