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Using Mala Beads for Meditation
Yoga Retreat Essentials with Kathryn Budig
Headed to a yoga retreat this fall?
Our fave yogini, Kathryn Budig shares her top 10 must-haves for your next adventure:
1. RMS Beauty + Ilia lip gloss, Vapour Beauty Aura Multi-Use Blush. Gorgeous organic, cruelty-free make-up.
2. Peppermint + Lavender essential oils (I love Doterra). Great for a pick-me-up or calm-me-down.
3. Quay Sunglasses from Australia… they’re so chic even when I’m a sweaty mess.
4. Digest Gold digestive enzymes from Enzymedica. Especially helpful when I’m on the road.
5. Oblas inhaler. Helps my allergies and feels great.
6. See Concept reading glasses. Stylish and flexible.
7. My iPhone 6+. I’d be lost without it.
8. A book. Currently reading Misty Copeland’s memoir.
9. My Tiny Devotions Aim True Mala. A reminder to not only keep your aim true, but to stay true throughout it all.
10. Aim True, my new book about loving your body, nourishing your spirit, and discovering true balance.
xo – Kathryn
#SoulFULLFall Day 3: Chakra What?
Mantra: Ommmmmm
Chakra is a Sanskrit word that literally translates into “spinning wheel.” According to ancient yogic traditions, there are seven major chakras or energy centers in our body. Each of these chakras corresponds to a particular color-coded vibrational frequency in the universe that influences our physical, emotional and spiritual wellbeing.
When our chakras are perfectly aligned with the universal flow of energy, every aspect of our life becomes harmonious and joyful. We reclaim perfect health, and our love and passion for life becomes renewed. Tune in and open your chakras with these tips…
1. Participate in a cleanse. Whether it’s a one-day juice cleanse or a seven day detox, cleansing your physical body will help you clear out any physical blocks that exist in your chakra system helping you feel more vibrant.
2. Practice mindfulness. Start to pay really close attention to your thoughts and your feelings. Are you quick to anger? Suddenly shy? Nervous or anxious? These feelings are clues that can help you uncover blockages in your chakra system. Pay attention!
3. Yoga! Asanas like the Essence of Living ‘Back Care’ segment below can help you strengthen your physical body while also sharpening your mental and spiritual bodies. Once you’ve discovered what chakras you might need to open, do some research and you’ll discover a variety of yoga postures designed to help you release the blocks.
Snap a pic of your new #soulFULLfall routine and post it to social media using the #soulFULLfall hashtag for your chance to win an epic Tiny Devotions and Essence of Living prize pack!
Intentional Eating: 5 Ways to Tune into your Body
Intentional eating is certainly not something most of us do these days. With our busy work schedules, families, and the many demands that life presents, we don’t have much time to eat, let alone eat healthy and with intention. It can be a challenge to ask busy individuals to really think about the food they eat on a daily basis. I know the struggles first hand. I’m a Physician Assistant who works in a stressful medical environment where the hours are long and the breaks are seldom. But the fact is, if we don’t make a conscious effort to put nourishing foods into our bodies, we will have to live with many chronic ailments, including symptoms of inflammation, food allergies, excess weight, fatigue, disease and emotional problems. We may even shorten our lives. If we eat with intention though, we can give our bodies a fighting chance in a toxic world. Here are some tips that I use to help myself eat more consciously:
1. Think about what the food you are choosing is doing for your body: Is this food serving a higher purpose? Is it providing you with the proper nutrients, or is it just a filler food you reach for out of boredom or stress? So many of us are on auto-pilot these days. When we drive, when we work, and when we eat. So next time you reach for food, ask yourself, what is this food doing for me? The first step of intentional eating is to Be Aware.
2. Shop smart: Most of us don’t have a lot time to grocery shop. So it can be a challenge to read labels and really understand what you are buying. But it’s important to make smart choices because health starts with what you buy. Give yourself just an extra half-hour at the grocery store to read labels. Know what is in your food! A short list of things to avoid: GMOs, preservatives, added sugar, hydrogenated ingredients, and harmful vegetable oils like soybean, cottonseed, and sunflower oil.
3. Try cooking at home, even if it just one night a week: There is nothing more intentional than cooking the food you eat. You get to be in control of everything that goes into your food. And that is actually a very empowering thing! Even if you only have time to cook one night on the weekend, try it! Try a recipe you’ve always wanted to make, and make it fun by cooking with others or for others. When you cook you put love and effort into your food, which makes eating it more enjoyable.
4. Sit down, and chew your food: I know it sounds silly, but sit down when you eat. I used to eat in the morning while standing in the kitchen because I was in such a hurry to get to work. I’m pretty sure I barely chewed my food. Now I get up ten minutes earlier. Just ten minutes! I do this so I can sit down and eat breakfast and really chew/taste my food. Or if you don’t eat breakfast, sit down a few nights a week for dinner.
5. Do your research: I find that the more I read about and research nutrition, the more I enjoy eating and the smarter my choices become. You know that McDonalds is bad for you, but why? You know that kale is good for you, but why? What is it in kale that is good for you? How does it work in the body to help it run smoothly? The Internet is a source for a wealth of knowledge. Learn about your food. Instead of watching that last TV show, take some time to research the nutrients found in spinach, and what those nutrients do for you. Knowledge is power!
Erin Carey is a Physician Assistant who works in primary care/urgent care and is a yogi at heart. She practices yoga daily and posts pictures of her yoga journey on her Instagram page to inspire others to practice. She is a supporter of mental and physical health and hopes to help empower her patients to take charge of their health and see food and physical exercise as medicine.
4 Natural Ways to Boost your Energy
We’ve all experienced that point in the day when you just want to crawl under cozy blankets or at least have a quick cat nap, but a million errands have your name written all over them. I love naps so I’ll totally get 6 or less hours of sleep and mid day I’m paying for it if I don’t get a nap in. When I feel my body wanting to shut down here are my four favorite things to do to rev up my engine and finish my day strong:
1. Find a hydration station. Most of the time when you feel low on energy it’s because you’re dehydrated. Next time you’re feeling low energy before you grab a cappuccino, drink a quart of water. You’ll be amazed at how refreshed you feel. Another great way to make sure your energy is always up throughout the day is to schedule your water breaks. That’s right! Put them in your phone like appointments every 4 hours and you’ll stay well hydrated throughout your day. I like setting my water breaks for 8am 12am 4pm 8pm and I always have the most energy and look my best when I’m well hydrated.
2. Grab Fast Fruits. Let’s say you’ve hit your water breaks but you just haven’t had time to get a good meal in and the energy tank is on empty. The second best thing to rev up your energy is fruit. If you’re a little emotional and feel low there’s nothing like the color, smell, and juiciness of fruit to boost you back to your bright and beautiful self. I love tangerines, pineapple, and bananas. Try keeping a fruit bag in the car of apples, oranges and bananas or store strawberries, pineapple, or watermelon in the fridge for a fast energy boost.
3. Dance. I know you think I’m joking but it’s one of my favorite ways to boost my energy. When I’m in the car all by myself and the traffic isn’t moving I just turn my music up and sing out loud to my favorite artist. If you’re in the office try going over to your co-worker and starting the electric slide (If you don’t know how to do the electric side please stop life now and learn…you’ll thank me later.) Dancing increases circulation and if you’re not that good your laughter will boost your energy as well so you have a win win situation.
4. Workout in the morning. Studies have shown that working out in the morning burns more calories and increases your heart rate for the rest of the day. You can toss in your favorite workout video, go for a walk around the neighborhood or hit the gym. No matter what you choose you’ll have more energy for the rest of your day if you warm up your engine in the morning.
Koya Webb is an internationally recognized holistic health and wellness coach, author, motivational speaker, and professional fitness model who is helping revolutionize raw/vegan cuisine, yoga and the holistic living landscape.
Website: www.koyawebb.com
Instagram: @koyawebb
Facebook: Koya Webb
Free Zen Takes Toronto
In a city divided by politics and culture, Torontonians are unified by their commitment to being busy and staying stressed. The trouble is, many have no idea that they’re committed to this lifestyle and that they may, in fact, be addicted to stress.
Tuja wellness decided to do a little social experiment by trying to bring 30 seconds of relaxation to a city known more for going than for letting go. As a yoga and meditation teacher, I planted myself in the financial district with a sign that said “Free Zen.” The producers for tuja wellness assured me that it could do no harm. In the worst-case scenario, I’d embarrass myself and have to nurse a few emotional wounds after a day of aggressive rejection. But, I was reminded, in the best-case scenario, people would remember that it’s the simple things – a deep breath or an unexpected detour – that can release stress and open up an opportunity to change your whole perspective on the day.
So, did I find the best or the worst case scenario on the busy streets of Canada’s biggest city? Luckily, we videotaped the whole thing so we could share the results with everyone.
Courtney Sunday writes the Everyday Mindfulness column for tuja wellness and teaches yoga and meditation in Toronto.
7 Instant Mood Boosters
Sometimes the stress of everyday life can leave you feeling overwhelmed. With the days getting shorter and weather a little cooler, it can be easy to start to feel a little down with the changing of the seasons. The next time you need a little pick-me-up, try these simple tricks for an instant mood boost.
1. Get moving. Whether you feel up for a beach run, sweaty yoga session or just a light stretch, any type of exercise can lift your mood by boosting circulation and delivering oxygen-rich blood to your cells. Listen to how your body is feeling and just move.
2. Jam out. A favorite song can turn your mood around in a matter of seconds, so bust out that favorite playlist. Singing and dancing optional, though highly recommended.
3. Brew a warm drink. Enjoy a hot cup of tea or a soothing warm drink. Increasing your body temperature has a comforting effect that helps de-stress and put you at ease.
4. Inhale a calming scent. Light up a delicious scented candle or try some aromatherapy. Essential oils like lavender and orange can reduce feelings of anxiety and uplift your spirit.
5. Munch on mood-boosting foods. For a quick snack try munching on nuts which are high in omega-3 fatty acids, or a bit of dark chocolate which improves levels of serotonin and blood flow to the brain. If you have the time, chopping veggies and cooking up a nourishing meal for yourself or loved ones can be a great way to unwind. Fresh, whole foods will leave you feeling radiant. Eggs are great- loaded with omega-3s, zinc, and B vitamins- and swiss chard is packed with magnesium which relaxes the nervous system and elevates mood.
6. Do a good deed. Studies show that bringing happiness to others increases your own happiness. Get out and share some positive vibes with a random act of kindness! There are so many easy ways you can bring a smile to others. If you don’t feel like leaving the house, check out the More Love Letters movement and write a letter to a stranger who needs a little extra love and support in their life.
7. Wear something that makes you feel beautiful. Put on the outfit that makes you feel amazing or take out your special, meaningful jewelry. Better yet, slip on your favorite mala and repeat a loving mantra to yourself.
London Glendenning is a San Diego, CA based blogger, creative type, and sunshine enthusiast who loves bringing inspiration and happiness to others. Her healthy lifestyle blog London, Like the City celebrates everything from food and fitness to stylized living and holistic health. Join her on the journey to finding balance and purpose as a 20-something!
Website: www.londonlikethecity.com
Instagram: @london_44
Twitter: @LondonLLTC
Back to School Soul Search: 6 Things I’d Tell My 18-Year-Old Self
Back to school is one of my favorite times of year. The fall weather (warm days and cool nights), pumpkin spice lattes, flowy boho tops paired with crops and leg warmers and nice big mugs of love when meeting friends in the city on a beautiful afternoon. For over 20 years I was in school and loved every moment of it: from grade school to grad school and a stint of teaching in between, books & highlighters are my jam.
But somewhere in the last few years, I have been without traditional schooling and have been instead embarking upon the lessons of life. This year I’m taking a guitar lesson and saving money for my third yoga teacher training to get into the spirit. Seeing my friends children enjoy the first day and teacher friends arriving back in their classrooms this week has me thinking: what would I tell my 18-year-old self? There are quite a few things I wish I could go back and explain, but I’ll let you in on the top 6 secrets I would have told my younger self.
1. Ignore the haters. Somewhere in your high school and college career a few people will tell you that you aren’t good enough. They will tell you to quit journalism and that your writing will never make it. They will encourage you to do other things in life and beg you to choose another path. Ignore them. Use those years of anger for writing instead of crying. Develop your skill because in a few years you will rock it! You are meant for big things, so learn to ignore the haters early on.
2. Your intuition is spot on. You are always asking WHY – Why am I here? What am I supposed to do? How can I help the world? This is because you KNOW that you are destined to bring love to the world. You’ll find it I promise. Just keep searching and listening to your intuition. Those tarot cards you friends pull out during slumber parties, the feathers the universe gifts you as you walk down the street and the hidden message box from your aunt that holds your intentions – they are your intuition screaming at you. Pay attention and hold on for the wild ride!
3. You will make LOTS of mistakes. And that’s okay. Seriously. Life is a learning experience and a big lesson. Keep moving and keep trying because these mistakes are just tiny little blips on your path to success. You may not know what you want right now, but if you keep moving forward you’ll find them. And remember, a mistake is not a failure: “I have not failed. I’ve just found 10,000 ways that won’t work.” – Thomas Edison.
4. Boys & the scale are NOT everything. I don’t know how else to say this but: get over it. Wow are you dramatic. You have a flare for it and in fact you majored in it! But let me tell you something, the amount of boyfriends you have and the number on the scale do not define who you are and they never will. Those silly magazines will get into your head and convince you otherwise but it isn’t true. You are beautiful, so beautiful it hurts and you have no idea. Look in the mirror and appreciate who you are. Put down the diet coke and the salad slathered with fat free dressing. Walk away and find a delicious, nutritious meal and love yourself and your girlfriends more than you know is possible. Boys are not meant to be fixed and when you are ready to accept that, the perfect man will arrive in your life. I promise.
5. Your parents will become your best friends. Your mom and dad are going to become your best friends. And it’s great! I know you “hate her” but your mom loves you beyond belief. Don’t worry you’ll apologize when you’re ready — but someday she will become your very best friend. It’s not stupid to end up like her in fact it’s a blessing. When you’re in the middle of a hurricane and you’re the only friend on Facebook with back-up candles (and board games), or you’re driving down the street and know all the back roads to avoid traffic or score an amazing deal at TJ Maxx in the clearance section, you’ll have her to thank. When you remember how to change light bulbs and remove doors to make room for new furniture in tiny places or make a killer business networking connection, you’ll have your dad to thank. Listen to their advice: the silly and the serious because it will take you pretty far in life.
6. You will become an amplified version of you! In ten years you will still be you, but you’ll be so much better. You’ll be happily married, rescue a puppy, own a yoga studio and write every day as your actual day job. You’ll read tarot cards and meditate and drink vegetables. I know some of this sounds so far out of your comfort zone right now, but all of it ends up being the biggest blessing of you life. Take life as it comes: one step at a time. Hold on for the wild ride and accept whatever comes your way. Your life is amazing and will get better as each day passes so keep on trucking and let go of all the things that are no longer serving you. I suggest starting with that diet coke!
Jenny Ravikumar is the owner and a yoga instructor at Barefoot Yoga Shala.
Pilates Posture: Stand Tall Like a Goddess
I’ve been 5’9″ for as long as I can remember. I was always in the back row of every class picture. My friends in the front row. My parents nagging me non-stop to “throw” my shoulders back. Pull my shoulders back. Stand up! It wasn’t as if I was being rebellious. I just didn’t know how important it was to my health, future and life it would be to Stand Tall.
Truth is there is not one person who does not need to have proper posture. But, it’s not that easy to have proper posture when you have spent so many years without it. Also, our lifestyles are not always conducive to proper posture. We sit too much, drive too much, have desks that are not properly measured to us. Our lifestyles constantly reinforce poor posture because we don’t enforce good posture.
What’s so important about Good Posture anyways?
Aside from looking correct, confident, strong and well, attractive. Posture is important to your body functioning at it’s best. When you sit, stand or lay with correct posture you body is able to use it’s muscles in the correct alignment, decreasing wear and tear on the body. This posture also aides in reducing stress on your spine and overall spine health. The muscles in your body will not fatigue so quickly as they are able to work in the fashion they were designed. You’re less likely to overuse a particular muscle and therefore reduce the likelihood of pain and aches in the body especially the back. Oh and again, you just look better!
Still not convinced your should pay attention to your posture? No worries, let’s talk circulation. If you are slouching you’re affecting the blood flow to your spine and other major body parts. Your spinal column is the passage of information from your brain to your body. Picture a freeway, everyone is going in one direction. Their are on ramps and off ramps. What happens when a car stalls at ramp? It backs up traffic. Information isn’t getting to parts of the body the way it was designed. Overtime this can become chronic. Poor posture will also lead to back pain and aches or even injuries, which then will lead to furthering the bad posture. Think about it. Last time you had an ache or pain did you stand taller or hunch more?
Now that I have your attention let’s check YOUR posture.
Stand against a wall. Your feet will be about shoulder distance apart and six inches from the wall. Your head, shoulders and hips will be against the wall. When you do this you neck and low back should have less that a two inch space from the wall. If it’s larger than you are looking at signs of poor posture. If you cannot get your head, shoulders and hips against the wall at the same time, that’s a sign of poor posture.
Check your body’s alignment regularly with this exercise.
The Wall
Set up just as you did to check your posture. Double check that your head, shoulders, hips are against the wall to start. Then with soft knees curl your head off the wall, then one vertebra at a time articulate your spine off the wall until your hands are in front of your knees. Missed a vertebra? Stop! Start over. If you miss it again then that’s as far as you go. Continue to roll up and down focusing on one bone at a time. Using your core will help you get through the whole spine one day. Do this a few times and then roll all the way up and hold.
Again, double check your landmarks. Head, shoulders, hips against the wall. Lift your arms to shoulder height. Keeping your arms parallel to the floor and each other plug your shoulders on the wall. Reach your arms forward, the shoulders will leave the wall then plug them back on the wall. Do this again a few times. Reaching forward, plugging back in. You’ll feel the muscles of your upper back warm up and pull your collar bones wide to allow for your shoulders to touch the wall. These muscles are necessary for keeping your shoulders “on” your back and not rounding forward.
The last time you plug your shoulders on the wall hold. Draw small circles with your arms. Keep the circles controlled, only as big as your can maintain your shoulders on the wall. Do 5-10 then reverse.
Lesley Logan author of Profitable Pilates and Los Angeles Magazines Best of LA Pilates instructor has been teaching in LA since 2008. She currently teaches at Westwood Pilates and Equinox West Hollywood where she also runs the Pilates studio. As a goals coach for Fitness Instructors around the world she enjoys seeing her clients hit their personal and career goals!
Website: www.lesleyloganpilates.com
Facebook: Lesley Logan Pilates
The Wellness Wonderland: My Top 5 Tips on How to Get Well and Stay There
I
wanted a community of like minded people where I could be my authentic, radically real self, so I made one. This beautiful place in now more than just my corner of the internet. It has become my home. I’ve come to realize that The WellnessWonderland is more than just a blog, rather it is a state of mind where we are vibing high and life is supporting you. This is a place any of us can access anytime and here are my top five tips for dwelling there.
1) Nourish Your Body & Mind: You can’t give what you don’t already have, meaning you can’t take care of your family and friends, much less the world, if you’re not taking care of yourself. So the first step on the road to Wellness Wonderland has to be taking care of your own body. Nourishing it with self-care, healthy relationships, whole foods, enough sleep and watching your stress levels. Incorporating your own version of a meditation practice is crucial. Meditation doesn’t have to mean sitting on a pillow in silence. Meditation is merely mindfulness and can be done by being fully present while you’re at spinning class, grocery shopping, driving or chopping vegetables. Meditation doesn’t have to look a certain way. It can be as easy as a single pointed focus and becoming aware of your breath. Here’s a video I did on how to get started with meditation.
2) Be Fearlessly Authentic: Being your true self is crucial to living in your Wellness Wonderland state. When you’re not being real and you are being what society dictates you should be to get people to like you, you will feel drained. It is refreshing to be exactly who you are and trust that the people who are meant to be in your life will be drawn to the authentic energy you’re giving off and those who aren’t will fall away naturally.
3) Put Yourself in Someone Else’s Shoes: When someone tests your patience or frustrates you, recognize their perspective and realize their actions are a direct reaction to their unique circumstances that day. Meaning if someone cut you in line or overcharged you, instead of flying off the handle, return to your breath and handle the situation with the kindness you wish for when you’re having a bad day. You never know their situation and being mean back will only create more negativity. Don’t allow it to take you out of your Wellness Wonderland. Staying in your Wellness Wonderland will inspire them to get back to theirs. Like a boomerang, the more kindness you give, the more comes right back to you.
Humans are social creatures hard-wired to help each other. Instead of waiting for someone to need or ask for your help, actively seek ways you can be of service in your daily life. Whether it’s holding the door for a stranger or calling your grandmother, a random act of kindness (no matter how small) can drastically change a situation for who you help and also improve your mood. I love the quote, “When you’re feeling helpless, help someone.”
4) Get Out of Your Comfort Zone: Anything significantly positive that has happened in my life happened outside of my comfort zone. Playing small is comfortable, easy, and feels good, however the magic only happens when you step out. No one ever feels like changing the world and doing something new, however if you can forces yourself to try you’ll be blown away by what you can achieve. Challenging yourself everyday is a requirement of living in your Wellness Wonderland. This looks different for everyone. It could be putting yourself out there and meeting people or starting a blog or trying a new exercise routine. Whatever it is, it won’t feel great to begin but just like jumping into a cold pool the fear of jumping takes more energy than actually doing it and once you do you’re cold of a second and then you get used to it.
5) Know How To Return When You Step Out of Wonderland: Life isn’t all sunshine and rainbows, the truth is it rains and sometimes it pours. Ups and downs are a beautiful part of life, so you’re bound to get tossed out of your Wellness Wonderland state here and there and that’s okay. True happiness isn’t about never leaving WWonderland, rather it is knowing how to return quickly once you do. It’s common to give up when something goes wrong and spiral out of control into complete breakdown when just one thing goes wrong. For instance, you eat something you didn’t want to eat and that gives you the open door to stand in front of the fridge and eat until you feel sick and then you feel so guilty and bad about that that you do the same thing in an hour and so on. What truly having a Wellness Wonderland state of mind allows you to do is after eating that first thing you didn’t want to, coming to awareness and changing the pattern by instantly forgiving yourself. Instead of beating yourself up which perpetuates the situation, simply say to yourself, “Oh you just did your old thing again, that’s okay now you can choose to do something different.” By forgiving yourself immediately, you allow change to happen immediately not when you’ve taking yourself so far out of WWonderland that it’s much harder to return.
Katie Dalabout is the creator of the Wellness Wonderland, an infinite collection of authentic inspiration & thoughts in real-time.
Web: www.thewellnesswonderland.com
Twitter: @KatieDaleabout
Facebook: The Wellness Wonderland
