• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer

Namafit.com Blog

The Fitness & Yoga Job Network (blog)

  • Create Your Professional Page
  • Search Jobs & Events
  • Post Jobs
  • Post Events
  • Categories
    • Recipes
    • Yoga
    • Fitness
    • Mindfulness
    • Tips
  • More
    • Write For Us
    • Advertise
    • About Namafit
  • Get a Free Shirt
You are here: Home / 2019 / Archives for August 2019

Archives for August 2019

Balancing Poses: Beginner to Advanced Modifications

August 28, 2019 by Rachel Solomon

Yoga helps you find your balance. In the most obvious sense, you gain control of your daily movements as a direct result of practicing “asana” (postures). It becomes easier to put on your shoes, to catch yourself when you trip, or to hike up a mountain trail. If you are a diligent yoga practitioner, you will become more graceful over the course of years, and be less likely to injure yourself. Simply the act of daily attempting the postures trains the body, creating muscle memory that kicks in throughout all areas of life, not just on the yoga mat. Indeed, many seniors have found that a regular yoga practice allows them to maintain high levels of activity well into retirement, when bone density may become an issue, and falls carry an increased risk of serious injury. Even a beginning yogi can modify balancing postures, with the assistance of chairs, blocks, or the wall. Starting with a modified version and working your way up to the traditional posture can help ease the way towards developing the confidence to progress in your practice. Here are a few balancing postures to try, with various modifications. 

Tree Pose: The traditional posture has the raised foot resting on the thigh, hands above the head. But the raised foot can also be lower, toes resting on the ground, and the sole of the foot on the ankle. Work your way up as you gain confidence in your balance. The second foot placement is between the ankle and knee. The heel should be underneath the knee, toes pointing straight down, just above the ankle. Once you’ve mastered that, move the foot up to the thigh. Be sure to maintain proper foot alignment, keeping the foot pointing straight down and fully above the knee. Avoid pushing on the knee joint with the raised foot, as that can cause injury. If your balance seems a bit wobbly, float your fingers against a wall or on the back of a chair. For an extra challenge, try prayer hands behind your back. 

  • side plank leg up

Thread the needle with leg raise: Raising the leg during thread the needle is both a balance challenge and a core strengthener. The raised leg is opposite the shoulder resting on the ground. Lift the leg on an inhale, pushing through the heel and flexing the toes. Drop the elbow down to stabilize yourself if you become shaky. 

Chair pose: Traditional chair pose keeps both feet on the ground. Practicing chair with one leg up, ankle resting on the opposite knee, will train you to be able to lift one leg at a time and balance easily on the other. Sink your hips low, keeping hands together at heart center. Try to rest your forearms on the raised leg. Keeping your gaze low on the ground in front of you, and focussing on a single point, will help you remain stable. To increase the challenge, try to grab your standing ankle with both hands. 

Chair pose, airplane variation: Begin with traditional chair pose; hands are up in the air, knees bent, hips set back. Take a deep breath in, and on an exhale sweep your hands back and up while lowering your chest down to your knees. Try to lift your heels off the ground – this can be a large movement, coming on to your toes with the heels elevated a few inches, or a slight movement with just the heels lifting less than an inch. As you breathe in again, return to chair pose. Repeat 3-5 times, always going with your breath.

Crow pose: Although many beginning yogis see this pose as unattainable, it really is much easier than it first appears. Successfully achieving crow pose is more about finding your fulcrum, the balancing point where your knees are resting on your elbows, than it is about arm strength. Yes, you do need arm strength. But you need not be a weight lifter with giant muscles to find your way into this pose. The key is bringing your gaze low, between 12 and 18 inches in front of you on the ground. Elbows point straight back towards the short end of the mat. Open your knees out wide, tucking the elbows directly under the knee. Slowly and carefully, begin to shift your weight onto your elbows. Once you find the fulcrum where your weight begins to pull you down in front, shift back. Practice rocking back and forth on the fulcrum with your toes resting gently on the ground. If you feel confident enough to come up onto your toes, try lifting one foot at a time ever so slightly, and then trading back and forth. Having a block underneath your forehead can alleviate the fear of falling. If practicing at home, surrounding yourself with pillows can help as well. For an extra challenge, cross your ankles before coming into the pose. Try to go back and forth, crossing and uncrossing and switching which foot is on top. See how many times you can switch, and then try to beat yourself the next time!

Side plank: Traditional side plank is quite a challenging pose. But there many variations of this pose that allow a beginner to confidently progress, eventually achieving the most difficult version. To begin, keep the lower knee down on the mat, with the foot perpendicular to the body, off the mat. Intermediate students can stagger the feet, with both knees off the ground. This gives a wider base on which to balance. Finally, stack the feet, keeping both knees elevated. If wrist pain and weakness is an issue, try side plank with the forearm down. Weight is distributed over a larger area, alleviating pressure on the wrist. For an extra challenge, try to lift the upper leg. Begin by floating it just a few inches above the lower leg, and then try to progress into lifting it higher and higher.

While trying these poses, remember that yoga is a “practice” and life is the real thing. Everything you learn on the mat can be taken applied to situations outside of the studio. In a physical sense, increasing your ability to balance on the mat will increase your confidence as you move through life, and decrease the chances of injury. But in some ways, the physical effects of yoga are only secondary to the psychological effects. While we are training the body to balance, our minds receive benefits as well. We learn to balance the monotonous demands of our daily lives with the pursuit of happiness, and the temptation of immediate pleasures with the satisfaction of holding out for something better down the road. In some ways, all of life is one great balancing act, between giving energy to others as parents, friends, or employees, and taking needed time to ourselves for relaxation and self care. The balance of self care is so important because if you fail to care for yourself, you lose the ability to care for others as well. So take some time today to work on your balance – physical, emotional, and psychological. Find the sweet spot between pushing yourself to go further, and patiently allowing time for growth without injury. Close your eyes, take some deep breaths, and look for the balance between relaxation and productivity. Most importantly, find a balance between what you bring to your mat, what you leave behind, and what you take home.

Healthy Peanut Buttery Protein Protein Bars Recipe

August 27, 2019 by rrluthi

Ingredients

  • Coconut Oil Cooking Spray
  • 2/3 cup Uncooked Quick-Cooking Oats
  • 1/3 cup Buckwheat Flour
  • 1/4 cup Ground Chia Seeds
  • 1/4 cup Chopped Walnuts
  • 1/2  teaspoon Ground Cinnamon
  • 2 Medium, Mashed Bananas
  • 1/4 cup Creamy. Low-Sodium Peanut Butter
  • 15 drops Chocolate-Flavored Liquid Stevia Sweetener
  • 2 teaspoons Stevia Sweetener  or 4 packets Stevia Sweetener (organic or natural)

Directions

Preheat oven to 350°F. Lightly spray a 13 by 9 by 2 – inch baking pan with cooking spray. In a small bowl, stir together the oats, flour, chia seeds, walnuts, and cinnamon. In a medium bowl, stir together the banana, peanut butter, chocolate-flavored liquid stevia sweetener, and stevia sweetener. Pour the flour mixture into the bowl, stirring until the mixture is moistened and flour is not visible. Spread the mixture into the baking pan. Bake for 12 to 17 minutes (or until a toothpick inserted into the center comes out clean). Cool for 20 to 30 minutes before cutting into 6 bars.

Nutritional Information

Calories: 220; Total Fat: 11.5g (Saturated: 1.5g, Trans: 0g, Polyunsaturated: 5.5g, Monounsaturated: 4g); Cholesterol: 0mg; Sodium: 24mg; Total Carbohydrate: 25g (Dietary Fiber: 6g, Sugars: 5g, Added Sugars: 1g); Protein: 7g

peanut butter on cutting board

Reference

American Heart Association. (2019). Peanut Butter Banana Protein Bars. Retrieved from https://recipes.heart.org/en/recipes/peanut-butter-banana-protein-bars

Stepping out of the studio: Unique DFW flows

August 25, 2019 by laureneritchie

Alpaca’s & Disco & Skylines, oh my!

As we bid adieu to summer, it’s time to find new ways to stay engaged as schoolbooks, conference calls and carpool schedules threaten to impede on our fitness resolutions.  We’ve highlighted a few of the many upcoming events in the Dallas/Fort Worth area to get both beginners and experienced yogi’s creative juices ‘flow’ing.

With Labor Day upon us those without travel plans can follow their mat to a slew of cool local events, including starting the holiday weekend off with live music yoga on Friday evening (8/30, 7 pm local time) at Indra’s Grace studio (http://indrasgrace.com) just a stone’s throw from the bustling Magnolia Ave strip in Fort Worth. Texas natives, The Cush, will accompany Indra instructor Kasey Bell in an energetic flow sure to set the stage for a festive weekend. Follow that up the next day by attending the 13th Annual Dallas Yoga Festival (http://dfwfreedayofyoga.com/) in Main Street Garden Park in downtown Dallas. Not only can you join the largest free community yoga class in the DFW area, but this family friendly event also boasts music, food, and shopping vendors as well as giveaways to sunset. Partnering with over 20 yoga studios, including North Texas Bikram Yoga and City Yoga, you can find inspiration and guidance from local instructors and explore new options for your weekly practice.

If you’re in search of other outdoor options for Labor Day weekend, head to Uptown for a barnyard bonanza at The Rustic on Saturday August 31st at 9 a.m. Not only can you partake in the goat yoga craze that’s sweeping the nation, but “It’s for Charity” has taken this experience to the next level with celebrity appearances, alpaca’s Jolene and Rita! Proceeds to this event benefit local non-profit and mental health advocates via The Reminder Project (@heresyourreminder). For additional furry friend facetime, head over to Flea Style (https://fleastyle.com) the first Saturday of September (9/7) for an all-level bunny and piggy practice that boasts plenty of post vinyasa playtime and selfies. Following your flow, snag a complimentary hard cider and peruse the 80+ vendors of local jewelry, décor, clothing, and culinary finds that the store has to offer. If retail therapy is your go-to Saturday activity, make sure you’re in Plano on the 7th to catch a 9 a.m. Yoga Sculpt class at the Fabletics in Legacy West before your shopping spree. Head over to the Dallas Observer event page to RSVP, and bonus, it’s free to attend so all your budget can be spent on that new pair of yoga pants you’ve had your eye on.

If balancing adorable pigmy goats on your back isn’t your scene, you have each Wednesday in September to get yo glam on. Sweet Tooth Hotel (https://sweettoothhotel.com) and Dallas Fitness Ambassadors have partnered to bring you GLOW, a silent disco fitness series celebrating “music, movement and art.” Each week you have opportunity to not only partake in a 45 minute yoga practice with the co-owner of Class Studios (@class_studios), but each admission also includes access to the DISCOTECH art installation, a post sweat sesh cocktail at Reign, the hotels Prince themed bar, as well as a full glitter and glam area to get you fully decked out in glow paint and body jewels for that perfect ‘grammable moment. Snag your tickets on Eventbrite before the series concludes, and while you’re there check out Dallas Fitness Ambassador’s (@dallasfitnessambassadors) FAME Fest happening later in the month (9/27 & 9/28) for more boutique classes, arts and music fun. Studio partners include sexy up and comer to the Dallas area, TruFusion (@trufusion_dallas), which is a multi-class studio concept popularized by the likes of Jennifer Lopez and boyfriend investor A-Rod. In addition to power, flow & vinyasa practices you can box, spin, squat and plié in a variety of heated and non-heated class options.

Silent disco flow at Sweet Tooth Hotel, by Kathy Tran

Patio season is also upon us, so whether you’re looking for a view or something new to do there is a flow for that! Not far from the Stockyards you can flow al fresco on September 14th at Topgolf, which is launching their new brunch menu with a practice on their terrace overlooking the downtown Fort Worth skyline. What better way to open your hubby’s heart chakra than an hour of complimentary gameplay and free Topgolf swag?? Or for those downtowners looking for something within walking distance, on September 28th yogis can flow in Sundance Square at 9 a.m. All levels are welcome and it’s free to boot!

Sundance Square, Fort Worth, TX

If you’ve spent time in Lower Greenville, you already know that it boasts some of the best brunch spots in Dallas. Take your hair of the dog up to the rooftop of HG SPLY CO and practice with CorePower Yoga on Saturday the 14th. Ticket holders get a chance to win a free month of yoga and HG gift card for your next night out! CorePower Yoga is a nationwide staple and will be opening its 6th DFW location soon in the West Village. Each location boasts a wide variety of classes for those looking to try hot yoga, learn new inversions, or even unwind with a meditative candle-lit yin experience. Rounding out the month, DALLASITES101 (https://www.dallasites101.com) has brought back their rooftop yoga series in Deep Ellum. You even have time to sneak in a lazy Sunday morning before heading over to Bottled Blonde (@bottledblondetx) for an 11 a.m. free flow. Nothing says downward facing dog like bottles of Dom Perignon after, am I right?

So come on DFW, get inspired, and we’ll see you on the mat!

On Living Your Best Life

August 21, 2019 by Martha Lopez

It’s funny as I sit here writing this I have in the background manifest affirmations playing and I am really contemplating my own life and am I truly living “my best life?”

I am currently working toward finishing off my first year in fitness! I have been teaching a variety of classes beyond yoga. These have ranged between mat pilates, myofascial release, cycle, and now cardio HIIT classes. I had to add additional certifications to teach these classes and even then I have not stopped growing! I am currently, along with my chemistry class, working on my certifications in personal training and corrective exercise. If you had told me a year ago this is what I would be doing before I started my YTT I would’ve laughed at you and said that would be crazy!

A year ago I was far from “living my best life,” I was a special education teacher in a private high school that specialized in working with severe social and emotional disabilities. I was doing something I liked, educating. However, despite my amazing group of coworkers, I was going home stressed and in tears every night. Sometimes I would barely make it to the car! I felt I was not making enough of an impact on my students and that as much as I wanted to help I wasn’t. This was the sign that I officially drove myself to total burnout. I was going on to finish my 4th year in education and had just dealt with the trauma of having my first miscarriage. Let’s just say it was the universe forcing myself to really reflect as to where I was going and what truly was going to make me happy.

Often times we want to settle for what is comfortable. We bite our tongue or try to shut our brains up thinking, “hey, I am ok with this. This will pay the bills and leave my family comfortable.” We stick with what is easy and what we have been doing because there’s a safe feeling that covers us like an old blanket.

It’s not only in just our minds but also when we talk to people in our surroundings as well. My parents for example pushed me to continue the school year. They told me going part time right now would be foolish and irresponsible despite how unhappy I was. It wasn’t until I called my mom in tears and explained everything in my job and what was going on where she finally agreed for me to put in my notice. We reach out to people in our support systems to either “talk sense” into us, or to reinforce what we are thinking. My family’s favorite statement to me was “you only speak to us about these things once you’ve made up your mind, why do you want us to fight your decision?” At which point I laughed, because in all reality this is what we do. We like bouncing things off of each other to hear every part of our choice because our brain can’t possibly do it all at once on its own. Despite making a decision already, because you never know…maybe they say something you haven’t thought yet. Sometimes your supports reinforce that blanket because they think that is the best way to make sure you are safe and supported. So they tuck you in further into your comfort blanket and you get settled in.

Here’s the best advice I can give, the life lesson I gained from all this:

Sometimes it’s when we let the blanket go that we really start to thrive!

I made the decision to try working part time as a special education teacher and was denied working the hours at the school so I gave a months noticed and signed up for another prerequisite so I could finally work towards my doctorates in physical therapy. This is something my mom had been pushing for because she knew I had wanted this since high school, but life happens and sometimes you go with a shorter path because you want to be that independent woman right away instead of grinding it out for what seems like eternity to then gain success.

In those 4 years of my “independent” life I was upset, stress, anxious, and overall unhappy. I did not feel I was living the life I was meant to. Though teaching had its happy moments it wasn’t over 60% of the time. This should’ve been the sign to go. When March rolled around I started working as a fitness instructor and dog walking part time to really focus on my studies. The concern that I wouldn’t be able to make it? Well guess what? I did well!

The fitness hustle is real, but I was enjoying teaching yoga and then mat pilates, and now cycle too. I began falling in love with what I did. I would find myself getting excited  having discussions with friends about fitness. I would talk about the types of exercises and what they can do to aid with certain tight muscles, how the body moves and other life stuff. I for the first time ENJOYED talking bout the work and didn’t find myself complaining 100% of the time about how tough and hard my job was. I was even told it looks like I lost 20 lbs, even though it had only been a week away from teaching!

That’s when I knew I was on the right path. But how does this all apply to you? How can what has happened for me so far make any meaningful change in your life?

The start to living your best life is simple – ask yourself with everything you do:

Does this light me up? 

  • Yes – do it!
  • No – toss it!
  • Eh? Maybe?  – reflect and set it aside for some time. It’s like the love bird analogy, if you come back to it, it is meant to be!

This is the first part to slowly remove the choke hold the “comfort blanket” has over you. If you can categorize your life into these three categories you’ll start to find a pattern in the things that do light your fire and slowly start to go down that path.

Of course, there are always things we hate, like bills, that just need to be a part of life, but that doesn’t mean you cannot work in an area that lights your fire. I have slowly found that even working part time I am able to make ends meet because I am happy to work more hours teaching these fitness classes then when I was working an easier schedule teaching. I am happy to drive around and hustle the way I need to because it is something that lights my fire.

When you’re doing something you love, you don’t work a day in your life and that is true. This is the definition of living your best life.

QUICK OAT + BANANA SOFT COOKIES

August 14, 2019 by kayleenmesa

banana soft cookies with a dog in the background
Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

So! So! So! Yummyy!!

One thing about me is that I’m all about MAXIMIZING time. I’m not much of a recipe creator. I Personally feel best just eating simple meals, but I know not everyone is the same so it always goes back to playing and exploring to find what works best for you. The biggest purpose of my content is to inspire you and encourage you to try new things!

These delicous and easy soft cookies are the perfect move for a quick breakfast or pre/post workout snack!

I LOVE oats, not only do they lower your cholesterol levels which in turn helps you prevent developing heart disease or diabetes, but they also energize you with good carbs and nutrients to keep you going for longer during the day.

Those nutrients include manganese, good for bone production and skin integrity as well as magnesium – important for energy production to make you feel more awake.

Same with bananas “the favourite fruit among athletes”not only because they contain a decent amount of good carbs but for being the big players in the potassium game.

Potassium is a very important nutrient for avoiding fatigue and muscle cramps. Pretty good if you’ve got a hard day ahead of you.

RECIPE

Serves: 7-8
Total Time: 30 min.

Ingredients:
• 3 mashed bananas
• 135g Oats
• 2 tsp pure vanilla extract
• 20g Grated coconut
• Tbsp of chia seeds
• Tbsp of organic cacao powder
• Cacao nibs to taste
• Pinch of salt

Instructions:
1.
Preheat oven to 350 degrees F (175 degrees C). Line a baking pan with parchment paper and set aside.

2. In a small bowl mix mashes bananas and the rest of ingredients until evenly distributed.

3. Roll 2-3 TBS (depending on how large you like your cookies) of mix at a time into balls and place them evenly spaced on your prepared cookie sheets. (alternately, use a small cookie scoop to make your cookies)!

4. Bake in preheated oven for approximately 18-20 minutes. Take them out when they are just BARELY starting to turn brown.

5. Let them sit on the baking pan for 2 minutes before removing to cooling rack.

I hope you enjoy this fun and easy recipe!! I’d love to know what’s your favorite quick breakfast meal. Share with me on the comments below⇣

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

Healing Anxiety Through Mediation

August 11, 2019 by Brandon Jamil

woman meditating in lotus pose
woman meditating in lotus pose

For most of us, it’s common to wake up and immediately feel stressed out about the day ahead. Bogged down with endless to do lists, responsibilities, daily practicalities; anxiety begins to loom over us, and we can’t fathom taking a moment to ourselves to truly connect, and when we do, we’re faced with re-living our anxiousness.
Suddenly, we read an article, or watch a YouTube from one of our favorite influencers—that tells us the benefits of mediation. We’re told everything from sound peace of mind, stress management, healthier mental process, etc. But we’re not sold. If life could only be so…Simple. Even though we’re not convinced, we attempt at mediation. What harm could it cause? After all, five or ten minutes in the morning is harmless right?
Finally, we find ourselves listening to guided mediations, and breathing exercises by some of the top spiritualist, thought leaders. Slowly we can see the changes in our moods, attitudes. As time progresses, we’re thinking positive, enjoying the benefits of putting the dedication, and hard work we’ve committed to ourselves.
And then… Life happens.
Something that we weren’t expecting to happen, does. Our day becomes unmanageable, we’re struggling in some aspect of our life, and the anxiety resurfaces. The feelings of powerlessness meet’s us in our need to get everything done, but the problem is… We don’t know how to handle the emotions that we’re processing—which leads us to feel paralyzed. We then believe that perhaps we just need sleep, and we can start over the next day. Until we lay down and discover our anxiety is looming over us like a black cloud.
What happened? You may ask yourself. You thought anxiety was a thing in the past. You’d overcame it and can’t identify with that person who was always on edge, who was so shaking and fragile.

The truth is, it’s easy to feel despair, and lonely when confronting anxiety. We crave control and thrive on it. We return to our mediation practice day after day, hoping that we’ll find ever lasting peace of mind. Perhaps we’ll find our nirvana. But what if I told you that losing control, feelings of despair are a good thing? Yep, that’s right!

I have personally found that mediation is best used as a tool to enable self-exploration that promotes self-awareness, profound inner peace by leaning in and looking at the painful aspects of ourselves dead in the face. Furthermore, as we observe our discontentment and dis-ease, we realize that our psyche is inviting us to embrace these so-called negative aspects that we’d rather judge, flee and abandon.

When we choose to reject feelings of anxiety, despair, discontentment we approach our mediation practice with the intention of resistance. Resistance shows up as: “I must focus on the positive.” This is to say that we spend our mediation time avoiding our truth and become undone the moment our true feelings surface throughout our day. However, we must keep in mind that our mediation practice is ours and this is the space we create for ourselves to be as naked, vulnerable as we need to, and without apology.

By allowing ourselves to lean into our discomfort, we give ourselves permission to feel out of control. Anytime we give ourselves permission to heal by first acknowledging anxiety, we build self-trust and allow feelings to surface without harshly judging ourselves or our mental state.

The moment we can release the need to neglect any part of ourselves and build self-trust— we then find ways to work with what we’re feeling and thinking. As our day progresses and the stress factors show up, we can choose to go with those feelings. Our anxiety becomes our practice by checking in with ourselves and not taking on a victim mentality. The next time you’re in your meditation, simply allow whatever feelings that exist below the surface to arise. This can be feelings of joy, peace, contentment. Or it can be hostility, pain, suffering, resentment, anger, fear. Whatever feeling you experience allow it to come out of you, allow your breath to pull it to the light and dissolve. At first you may that you can’t quiet your mind, and the restless voice that is repeating in your head won’t stop. That voice in your head has a space in your mediation. Give it some love by allowing yourself to hear it out. You will find out that there’s no need to control your thoughts or attempt to make yourself feel anything. Your job is to show up for yourself, and as you address and explore your feelings—you’ll be able to work through it with a new story that frees you from it altogether.
It can be dangerous to force ourselves to paint positivity over our traumas and anxieties, because we don’t allow ourselves to build healthy self-esteem. While it’s true that positive thinking can in-fact change our entire life, and possibly assist in our healing—we can’t skip the steps to building our mental and emotional foundations. When you’re meditating and the same old stories and anxieties come to surface, it can cause us to feel that we’re not getting anywhere. Keep in mind that healing the emotional body and mental landscape is like physical exercise. We don’t get easy results at first—we must earn it. As we persist in our exercise, we slowly begin to witness changes in the body, and we desire to push our bodies to see further growth.
In mediation, we’re not pushing our emotions. We’re setting the stage to examine them, as we consistently do that; we become comfortable with leaning into our emotions. Feeling our emotions helps us deal with our triggers. Our triggers are the body’s reaction to external stimuli. Once we allow ourselves to confront these triggers in our mediation, the body starts its own healing process. The healing process naturally helps us deal with heavy emotional weight such as anxiety.
Healing anxiety through mediation can cause us to feel overwhelmed. There are days we feel extremely happy, and the next day we can feel highly sensitive. This emotional imbalance is a key indicator that our body is regulating itself. Needless-to-say, the body and the emotions are becoming congruent; which is a shock to the nervous system. Keep in mind that your immediate inclination will be to recoil. Instead of recoiling, show up for yourself. You’ll be reminded that you can land safely now that you’re building a healthy self esteem and foundation. So, I invite you to explore, fall and get back up. Do it again, and land.

Alas,
Breath by breath. You find your center.

How To Cleanse and Activate Your Crystals in 5 Steps

August 10, 2019 by kayleenmesa

book about crystal healing surrounded by crystals and a buddha vase on a blanket

Hi beautiful souls! with full moon coming up (August 15th) I wanted to share with you steps for cleansing and activating your crystals during this cycle.

Crystals have become very popular over the past couple of years. These beautiful and powerful stones hold the life-giving elements of the Earth and the universe. Harnessing the energy of the Sun, the Moon, and the oceans, they help to create a special connection between us and mother earth.

This is an ancient pagan practice, where a crystal is used to flush out the negative energy and obstacles from a human body. Laying on of stone involves placing crystals on or around the victim in order to remove vetoing energy.

For centuries, crystals and other gems have been desired for their alleged magical healing and mystical powers. This belief continues today among occultists and New Age healers.

Nowadays Crystals are used during holistic practices and alternative medicine such as massage, meditation, and acupuncture. They are put on or around your body to start the healing process. The crystals can act as a channel for healing which can help positive and healing energy flow into the body, causing negative energy to be drawn out. They are known to have been used for prevention of disease and curing of illnesses.

Another great use of healing crystals comes when creating sacred spaces, which will also helps to enhance and support any healing therapies such as meditation, yoga, journaling, and other similar activies. It’s common knowledge that interior design can affect your mood and well-being. The most important aspect of a sacred space is how the energy feels. Every room in your home should feel special and comfortable for your lifestyle and needs, a basic guideline for optimal living and well-being. In particular, your sacred space should serve as the place where you leave behind the chaos of the world, in addition to any negative energy that might be affecting you, and go inward to heal and restore the mind-body-spirit.

In this wonderful world of vibrations, crystal energy helps you on your spiritual journey because it works to hold your intention and remind you of your connection to the Earth. A well thought out intention is the starting point for healing crystals because specific intentions will most likely guide you into your daily thought patterns and will also become part of its energy.

If you’re just beginning to use crystals, a great way to harness their healing power is by using healing stones for manifesting your intentions and what you want to create in your life. 

When choosing your crystals, let your intuition guide you to choose the right healing stones for your spiritual journey. Crystal experts often say that the crystal chooses you instead of the other way around. Take your time, have fun and see what crystals stand out to you. Whether it’s the dazzling colors, sparkles or otherworldly shapes and patterns that draw you in, each crystal has a unique vibrational energy that works to clear blockages and ward off negative energy. It also helps to identify a particular problem or challenge you’re currently facing. 


Finding the right stone is like any practice of wellness. I also like to think of it as a creative and magical experiment. It requires time and patience while you quiet the mind and realign the mind/body balance. Hold the stone in your hand and carefully think of your intention. Notice if you feel sensations such as hot or cold, pulsations, or a sense of peace and tranquility. These are all signs that this particular rock is perfect for your healing needs. Remember- your intuition will be your best friend here!

CLEANSE & ACTIVATE YOUR CRYSTALS IN 5 STEPS

1. WASH THEM WELL.
A simple rinse under the faucet will do here. If you live near the ocean or a stream it’s ideal to wash them there.

2. SET YOUR CRYSTALS OUT.
The ideal time to put them out is just after sunset. A natural surface is best outside. If that isn’t an option put them near a window where they will get direct moonlight. As you set each one down name something you want to let go of. You can name the same thing over and over or pick a different one with each crystal. Don’t name more than 5, it’s too many and will start to lower our vibration. This is a supportive practice that helps to seal in what we are ready to release with this full moon.

3. PULL THEM IN THE NEXT MORNING
It’s nice to give them a little reboot with the sun’s energy, but not for too long. Through sunrise is a great rule of thumb.

4. CHARGE YOUR CRYSTALS WITH INTENTIONS
This is one of my favorite parts of the ritual, it’s even more important than naming what we want to release. Once you have all of your crystals back inside charge them with your intentions. Charging crystals with your energy helps them stay focused. Once they are charged it’s best to not let others handle them (unless you are charging specifically for others or client work) as they will absorb the energy of other people.

You can charge all of your crystals at once by imagining them soaked in healing energy. They can also be charged individually or in groups. It’s really up to you, there is no right or wrong way to charge them, let your intuition be your guide.

Here are some examples of what I am planning for this cycle:

  • Charging Rose Quartz with love to support my relationship.
  • The stones I use with clients will be charged to intensify their healing properties.
  • Smokey Quartz with energy to help me stay grounded during the transition into a new season.

5. CLOSE THE RITUAL
I like to close the cleansing and charging ritual with thank you prayers and white candle. A simple thank you to Mother Earth for the ways she supports our life and a humble bow to the crystals for all of the work that they do. Acknowledging all of the elements that came together to make these healing tools seals in their healing vibrations and reminds us to stay focused on what matters most to our hearts. After giving thanks I burning a little cedar, sage or palo santo to bring in more positive energy and close the ritual.

Allow yourself to be open to exploration. Step into the knowing that magic exists for you no matter what. Our thoughts create vibrations throughout the universe, which makes setting intentions a powerful tool for achieving happiness and well-being. Having a clear purpose provides us with insight into our aspirations, dreams, beliefs and values. It also helps us to focus and live in the present moment instead of being caught in negative thought patterns. Intentions are like magnets. That’s why it’s important to be careful and make sure to choose the appropriate thoughts and desires. Setting an intention is a powerful tool for achieving happiness. Crafting an intention starts by setting goals that align with your values, aspirations, and purpose.

May all your wishes come true!

Footnotes:
https://crystalbenefits.com/crystal-uses
https://www.energymuse.com/
https://crystabelles.bigcartel.com/

A day, a Week, and a Month – Life of the Fitness Instructor

August 9, 2019 by Martha Lopez

Going on a year in the fitness industry I definitely have mixed reviews from other instructors and my previous impressions of what working in the industry would entail. I guess this is my way of giving the – so you’re certified in group fitness, now what? explanation by providing you with a day, week, and month in the life.

I find it is always best to start at the beginning and my journey started with finishing my 200 hr YTT in August of 2018 and trying to apply for a part time job to supplement my teaching schedule. I applied to numbers of jobs and there were some jobs where I applied knowing I wouldn’t get the position because they wanted 1-2 years of experience. This is when I realized fitness, like some industries has that, chicken or the egg, type experience where you may need to start working there as a desk attendant or just a sub with not set hours before you can build into having a more set schedule. Before giving up I received my first job from a boutique studio that was just starting a yoga program. And I lucked out that they would take a chance on me.

Before going into fitness as a career the week was like – teach 8 hours M-F, volunteer teaching yoga to the fellow teachers two times after school, go home, complete IEPs and grades, then on Saturdays teach 2 yoga classes to try and make some extra money. And for those who are looking for fitness as a supplement this may just be your week! Most people choose to keep their full time and teach maybe an evening class or two, maybe classes on the weekends to force themselves to get a workout in because who can do that with a busy schedule, AND you get paid to do so.

Now, I have transitioned in working in fitness and I can dissect a little more just what the day/ week/ month is like.

Day – Week Day (BTW this is a somewhat template. Other days there are more subbing than showed, or less classes and more free time. The schedule changes depending on what hours the gyms you work at have available. And yes, gyms, because unless you find the unicorn of gyms you will have to travel between 2/3 if you are making this more of your job)

Alarm goes off – 7:00 am (4:00 am for those that choose the 5 am/6 am classes, not me, YET!)

Sometimes you’re up even earlier! This is the time to work on your personal practice or work on some moves for the days classes!

7:15 – out of bed, form my to do list. I use the app – Daily To-do List because it crosses thing out for me so I can make sure I get stuff done. I have 3 lists made M/W/F, T/Th, Weekend, and Daily because I try my best to not make EVERYTHING a daily task.

7:30 – in the car – driving and playing my mindfulness practice using the meditation app – Happy Not Perfect. Once that is done its on to Spotify (by the way a Premium purchase, ~$10 a month, will be the best bet for making playlists) to try and find good new songs that I throw into a playlist labeled either: yoga, mat pilates, yin, or cycle, to later review for the following week’s classes.

8:00 – 30 min before my first class get a strength or cardio workout in so you have a moment to get yourself worked in. I know I had mentioned about getting paid to workout. This is not entirely the truth. In class you should be focused on your class. So giving these 15 min to get that sweat in for you either before or after is always good. Depending on how much time I have between classes I may even try to swim to bring back the old feeling of the pool. I swam competitively for 10 years.

8:15 – Set up the class. You should arrive 15-20 min early to every class because it gives you time to say hi, get to know your clients and make the connections you need. It also allows you to have any props or equipment set for your clients so there isn’t time used getting everything.

8:30 – class start

9:45 – subbing second class or personal workout time along with coffee or protein shake to keep going

11:00 – subbing third class – if not subbing it’s a one hour break to either workout or get lunch.

Starbucks studying chemistry, personal training, and trying to get some mindfulness reading during a free hour

12-4 walking dogs, class prepping, positing on social media about your schedule and future classes, applying for other fitness instructor jobs (because the schedule is never full), instacart work, or part time retail. This is where I explain that in fitness there is for the most part this huge gap between classes. You will work opposite the 9-5 because everyone is at work during the middle of the day. You may an the off chance get a noon class for those who try to get their fitness in during their lunch break, but it’s seldom. This being said this time block is where odd jobs come in. I personally do the shopping, dog walking, and tutor to fill the time. Right now this is filled with my summer class.

4:15 – prep for class

4:30 – class

5:30 – prep for class, chat with clients on some soreness that they have and what poses can be used to stretch the muscles, and foam rolling techniques to allow for

5:45 – class

6:45 – class

7:15 – class

8:00 – driving home ~30-40 min depending on the day

9:00 – dinner if hungry, and studying, class prep, chores, and setting up for the next day.

Rinse, lather, repeat

Day – Weekend (again somewhat of a template based on real life)

8:00 – alarm (I don’t have super early Saturday or Sunday classes…YET)

9:15 – prep for class.

9:30 – class

10:35 – class

11:35 – reach out to friends about brunch, if not go home. Study, class prep, post to social media about the upcoming week, provide some fitness information to clients to aid with frequent issues that you saw arise during the week.

Rinse, lather, repeat

I choose not to work 7 days a week. No one should, and this is where before I give a week and a month info explain this. In fitness part of the job has really taught me how to have the strength to say no. Often times you will get texts, hourly, if not daily about needing subs for fitness classes. Also people will ask if you work on weekends and if you’re will to work one or both days. It is important for you to take care of yourself, not just for you, but now in fitness you are a model of what people see for good health. You want to set the best example.

A week in the life – with the dissection of the weekday and the weekend day I feel this covers it with the rinse, lather, repeat, because this is how it will get to feel once you are more accustomed with having the ability to make your own schedule and set your routine. I will let you know that there is an adjustment period to this. You get so used to school and more traditional jobs which are 9-5 and your done. This is not the case with fitness. You will find yourself with super early or late dinners, asking people if they can meet for lunch or on weekends (if that day is free for you) and napping. My week is usually filled with trying to make sure I have my schedule set and written down in 3 different places because there’s 3/4/5 different places I am going to in one day. I live a bit out of my car with a change of non-fitness clothes, protein bars, yoga props, 3 different pairs of shoes, and shower stuff. Be prepared – girl and boy scouts are right about this one!

A month – by the end of the month, I will honestly say you have felt accomplished looking back at your schedule. I try to take either the end of a month or the beginning of the month to look back and really finalize what I could have done better, what I need to fix, what classes are and are not working for my schedule and trying to see if I am working at the right places as I get more and more in tune with the drive time (and there will be a lot!) and distance between places.

Going on to a year in fitness – wrapping up.

Ok, this was a lot to digest and process. I will say going on a year of doing this, your first year will be rocky, and bumpy. You may ask yourself why you are doing this type of schedule and why you are working mini part time jobs to make ends meet. But looking back, I am so much happier from when I was teaching. I have the ability to make my own schedule and do things I never thought I would have time to do!

Take away tips:

  • Give yourself ample time to drive between gyms. You think 20 min may be enough for a 15 min drive. 99.99% of the time it won’t be. Double it!
  • Take a day off – I mean it! A full day!
  • Don’t underestimate contract work – this could be dog walking, grocery shopping, blog post writing, aiding with social media at the yoga studio you work at. This will help pad the hours and pad your wallet as well.
  • Don’t stop learning – find your modality and stick to it, but if you notice there is an area you’re interested in or another class you would like to teach, learn how to teach it! Gyms love people with multiple certs, because you become their go to person when they need help, and if they decide to add classes you then become the person they ask to add to the schedule
  • Say no when you want to – this is important. The first 2 months of my fitness journey was Yes, Yes, and YES! This led to a really quick and very painful burnout that I needed an immediate vacation to recover. Don’t do this. Know your limits and set them a little before that boundary so you’re kept in a healthy safe position for work.

 

What to Do When You Hit an Exercise Plateau

August 9, 2019 by Alison Hirshan

Ah, the well known exercise plateau… It’s just the worst isn’t it? Well, maybe not. It may be the perfect opportunity to look at your exercise habits and ask yourself “what’s working and what’s not?” Plateaus are extremely common to those who exercise regularly.

First off, how do I know that I’ve hit a plateau?

Are you measuring or tracking your progress?

There are endless options to track your progress. Whether it be devices or apps, there are so many great options to monitor and track your fitness goals. If you’re not using tools like timing, heart rate monitoring, or tracking calories burned, it’s almost impossible to know the rate at which you’re improving.

Do you feel sore?

Soreness can mean a few things… it could mean you haven’t been stretching enough, or possibly you worked out without a warm-up, or maybe you’re pushing your muscles to a higher velocity and the muscles fibers are tearing. The last option is what you are ideally trying to do when you strength train. The muscle fiber tears are what cause the increase in size and strength of the muscle as it repairs. If you’re not feeling sore, your muscles may not be growing and this could mean you hit a plateau.

How are your clothes fitting?

I like to ask this one instead of focusing on weight. Your clothes are a great indicator of how your body is reacting to the type of exercise you’re doing. If you’re feeling uncomfortable in your clothes (i.e., they aren’t fitting as well as they did when you began training) this may be a red flag!

Photo by Bruno Nascimento on Unsplash

Okay, I think I’ve hit a plateau… what do I do now?

  • SWITCH IT UP

I get it, it’s so easy to get addicted to one type of workout. Maybe it’s cycling, running, yoga, barre, pilates, you name it. Unfortunately, though, sticking to only one type of training can get you stuck. Your body craves movement in a variety of ways. Challenge yourself. Try that dance class you’ve always wanted to try and see how open your body feels afterward. Try a mat pilates class and notice how deeply engaging your core can make you feel just as strong as weight lifting does.

  • BACK TO BASICS

This can be a great opportunity to go back to your fundamentals. Are you engaging your core when you squat? Are your shoulders pulled back and down as you bicep curl? Are you accidentally tipping forward and overextending your knee in a lunge? These minor adjustments can be huge change-makers in the quality of your results.

  • LOOK LOCAL

Notice the community around you. What are other people doing? Can you get involved in a local running club or a free yoga class at the park? Connecting with others in your local community can be a simple way to reconnect with why you exercise in the first place. Making a “workout date” with a friend will leave you with double the endorphins!

Photo by dylan nolte on Unsplash

Hitting a plateau is a great place to be. You can now look towards your goals and reassess your fitness strategy. Just like you have to constantly balance your work, lifestyle, and relationships, you also have to realign your exercise routine to make it the best use of your time and energy. Use this plateau as a learning experience and get out there – try something new!

5 REASONS WHY YOU SHOULD EAT BREAKFAST

August 8, 2019 by kayleenmesa

Starting the day with a nutritious meal is essential for our health and weight management, but not having it at all might not be the best option.

Having breakfast in the morning comes with amazing health benefits. That includes promoting psychological health, energizing the body, supporting cardiovascular health, promoting weight loss, support a healthy eyesight, controlling appetite, boosting immune system, maintaining cholesterol levels, and strengthening the bones.

Creating the habit of taking at least 10 minutes to make and eat some nutritious food in the morning before starting your day can be simple. Fresh fruits, oatmeal, low-fat greek yogurt, whole grain breads with low-fat cheese, or hard-boiled eggs are just some of the quick and nutritious breakfast options, which will not take much of your time, however it can make a great difference in your health, mood, and looks.

Choosing nutritious options for breakfast is vital for achieving optimal health. Protein, Fiber and Whole Grains make for a breakfast that will keep you energized and sharp throughout the day.

Protein in the morning will jump-start your metabolism and make you feel fuller longer helping to avoid those mid morning temptations and cravings.

Fiber from fruits, vegetables and whole grains are essential for digestion. It’s recommended that men should consume 38 grams per day, and women should get 25 grams, including soluble and insoluble fiber. Three grams of soluble fiber in the diet can have cholesterol-lowering effects.

Many breakfasts are full of carbohydrates, so this is the perfect opportunity to make those whole-grain choices. Whole grains are rich in the B vitamins thiamine, riboflavin and niacin, which provide energy.  To keep you marching through your day.

5 REASONS WHY YOU SHOULD EAT BREAKFAST

1. Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day.

2. A morning meal helps energize your body, keeping you active and productive until lunch.

3. A nutritious breakfast reduces risk for overeating and cravings later in the day.

4. Eating breakfast has been associated with a lower incidence of heart disease.

5. A morning meal is necessary not only for your body but for the brain as well. Eating a nutritiousbreakfast helps improve your concentration and productivity.

BREAKFAST AÇAI BOWL RECIPE

Serves: 1 
Total Time: 15 minutes

Ingredients:
• Açai Purée
• Strawberries
• Blueberries
• Chopped Red Apple
• Chopped Banana
• Pistachio Butter
• Almond Butter
• Honey (optional)
• Granola (optional)

Instructions:
1.
Prepare acai purée: In a blender, add banana, acai pulp, strawberries, blueberries and a splash of milk of your preference. For this recipe, I used almond Milk.
(TIP: Add to blender in that order as adding softer ingredients first makes it easier on your blender blades.) Blend on low until larger chunks are broken down, then gradually increase speed, adding a splash of milk at a time, and stopping to scrape down sides of blender if needed. When ingredients have mostly come together and all of milk has been added, blend on high for 15 to 20 seconds more.

2. Add toppings: Pour acai purée into a bowl and arrange toppings- banana, red apples, almond butter, pistachio butter Sprinkle with granola and drizzle with honey (if using).

I hope this simple and super delcious recipe inspires you start the day with a mindful approach to make better decisions! and remember- health is a journey, not a destination. By taking small steps that feel easy, you’ll be more successful over time. Trust your instincts and know that each change you make has a tremendous impact on your present and your future.

Photo by Kayleen Mesa.
Follow on Instagram: @dearpeachesandgrace

Next Page »

Primary Sidebar

Recent Posts

  • Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength
  • Your Mindful Yoga Flow for the Fall Season
  • Three Easy Ways to Deal with Stress
  • Why the Healthcare Industry Could Be Your Inspiration to Start a Business
  • How to Build Confidence in Yourself

Categories

  • "How To" Tips for Namafit.com
  • Business "How To" for Namafit.com
  • Exercise
  • Fitness
  • Instructor "How To" for Namafit.com
  • Jobs
  • Meditation
  • Mindfulness
  • Namafit
  • Recipes
  • Recommendations
  • Yoga

Recent Comments

    Archives

    • January 2024
    • December 2023
    • August 2022
    • March 2022
    • August 2021
    • June 2021
    • April 2021
    • February 2021
    • December 2020
    • September 2020
    • August 2020
    • July 2020
    • June 2020
    • May 2020
    • April 2020
    • March 2020
    • February 2020
    • January 2020
    • December 2019
    • November 2019
    • October 2019
    • September 2019
    • August 2019
    • July 2019
    • June 2019
    • May 2019
    • April 2019
    • March 2019
    • February 2019
    • January 2019
    • December 2018
    • November 2018

    Footer

    • Create Your Professional Page
    • Search Jobs & Events
    • Post Jobs
    • Post Events
    • Categories
      • Recipes
      • Yoga
      • Fitness
      • Mindfulness
      • Tips
    • More
      • Write For Us
      • Advertise
      • About Namafit
    • Get a Free Shirt

    Recent Comments