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Mat as Mirror

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Person Rolling Green Gym Mat

My yoga mat changed my life. 

For a lifelong athlete– once a tennis player, once a power-lifter and (always) a competitor– that statement carries a lot of weight. 

I spent the majority of my childhood and early adulthood in grueling, miserable workouts, in every variety and shape you can imagine. Swimming, sprinting, strength-training… you name it, I did it. In my formative years, these efforts were primarily aimed at increasing my performance in my tennis game, or later, in power-lifting and competition-based workouts. But as life moved on and these “end-goals” dropped off, I found I carried the same drive and mentality when approaching general fitness and health. If I didn’t feel to the point of collapse after a workout, or any type of physical activity, it was a waste of time. If I didn’t push myself so hard I felt my lungs would burst, I would be better off not doing anything. If I didn’t work out at least six times a week, I had failed that week in my health goals.

Of course, this level of physical exertion is unsustainable. Of course, I didn’t know that. And one fateful day, I injured myself in a workout and everything changed. At first, I didn’t think anything serious was wrong. I’d had injuries before and knew how to deal with them. So, I took it easy for a week, did some minor workouts for another week, then was back in full swing the week after–despite lingering pain. 

But that pain never went away. I wasn’t in a position in my job or my life to admit to or deal with a serious injury, so I did what I always did: worked hard, and put the pain away. I did that for a long, long time. I learned, however unconsciously, to compensate around my injury, to avoid things that made it worse– until the pain so bad, so loud and terrible, that I couldn’t ignore it anymore. I finally went to see a doctor, and the therapies began. Every possible therapy and medication for chronic pain, I’ve tried. Every non-surgical procedure, I’ve had; every kind of pain-specialized doctor, I’ve been to. And none of it helped. In fact, these things only revealed the extent and depth of my injury, and other serious health issues that had also gone unnoticed before in my body. 

And then I stepped onto a yoga mat. 

I loved the physical practice at once, finding the asanas strengthening areas in my body I had never before considered. I learned to find flexibility and strength to support my injury, and relief from compensating around it for so long.

But practicing, at first, was still an extension of my old mindset. Each pose had to be done perfectly, and as challenging as possible–if I wasn’t tired and drenched in sweat by the end, my time had been wasted. I would snicker during chants of “Om,” tune out the instructors telling me to breathe, to find balance in my efforts; to seek internal and external harmony. What did they know, anyway?

Something kept drawing me back to the studio, more than just the physical asana and the respite from pain it provided. I began to soften in my listening around what my teachers had to say, beyond just calling poses and alignment cues. One particular phrase stuck with me: “Your mat is a mirror into your life.”

Was it? 

Was my jaw-clenching practice a mirror of how I approached my life? Were my endless efforts, my fixation with failures and shortcomings on my mat a reflection of my who I was as a person? 

I wrestled with these questions as I kept chipping away at the asanas, delving deeper into self-inquiry and the practice of mindfulness. I noticed some days that my practice was more difficult, drawn-out and painful; my mind unfocused and wondering when the class would be over. Coincidentally, these were also hectic days of high stress, either at work or in my personal life. With introspection and the ever-present mantra “mat as mirror” in my mind, I began to connect a pattern with how I handled stress– or rather, let stress handle me. I worked, (and am still working!), on finding peace and solace amidst difficult situations, picturing myself as a force against them and not them against me. Similarly, I try to picture myself as a force in my yoga practice when it becomes challenging, not the challenge controlling me. 

Other personality traits, both negative and positive, became apparent as I tested this mantra “mat as mirror.” I already knew that I loved to work hard, but I found that I didn’t know where to let ease balance my efforts. My mat showed me that I didn’t know how to give myself a break, to show grace and love towards myself, and not push away pain or fatigue. It was (and still is!) an active reminder to myself as I practice, to let ease into my life and body when I need it, to cultivate “sthira sukha” as a lifestyle and philosophy.

Another notable example of “mat as mirror” was my self-talk throughout my practice, specifically as I held balance poses. I remember thinking, “you will fall, you will fall,” every time I came close to losing my balance; and, consequently, I would fall. I identified my self-talk in other life-situations was comparably negative or defeatist, whether about my ability in a task at work or in my relationships. I consciously began to change my inner dialogue around balance poses; instead thinking “you are strong and stable.” This shift in my daily practice on my mat is slowly transferring into my everyday life, and I have found myself more at ease and confident as a result. 

The wonderful thing about this practice is that it gives us the chance to do all of this inquiry, self-examination and introspection–and to start anew each day. “Mat as mirror” has become integral to who I am as a person, as a practitioner, and now as a teacher– a daily reminder for myself and my students. We are complete beings–the same person, the same body in every situation; we cannot remove parts or dilute ourselves based on external factors.

Our mats, and our practice, hold power and potential beyond the mere physical postures. Are we pushing ourselves too hard, past simple discomfort into pain? Do we do that in other areas of our lives? Or are we not pushing ourselves hard enough, giving up when challenges arise? Is that likewise how we handle difficulties outside the studio?

My yoga mat has been a gateway to freedom, empowerment, and self-discovery. It is a mirror I hold to myself daily, not solely for deep, personal inquiry, but sometimes just for a mood check or a body scan–how I’m feeling or moving. My mat reveals truths about all parts of my life that are sometimes too shrouded or elusive; it reminds me to stay present and connected in my body. It has (and still is) working on me just as I work upon it, showing me who I am and reminding me that I am not fixed or immutable. 

My mat is my mirror. 

My mat changed my life. 

How To Transform Lack.

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To some degree we’ve heard the age-old adage, “change your thoughts, change your life.” This adage has helped thousands if not millions of people to personally transform their lives from a lacking consciousness to an abundant consciousness. This transcendent teaching tends to assists us with our relationships, our careers, our desired outcomes for any sector of our life—which in its own right is fulfilling. We’re instructed to think positively, place a smile on our face and feel good—the rest will take care of itself. For most of us living in the western society; this approach becomes limiting and leaving feeling vexed, because we’re not reaping the results we’re desiring. In the western world, we’re required to take an active role, and we must be willing to take action. But what if I were to tell you that you can take an active role within your life and co-create the reality in-which garners the results you desire? In this article we’ll discuss the core various sectors of our life. More importantly, we’ll explore our mental landscapes, which shape our thoughts, emotions, actions, habits, and how to change them! 

 

The Unconscious Mind: 

 

Psychologist Carl Jung refers to our unconscious mind as the shadow. It is said that our shadow is a projection of the darker aspects of our thinking, and the core beliefs that we tend to hide. It’s believed that if the shadow remains unconscious; we’ll play out the patterns and beliefs directly correlated to our mind. The unconscious mind is never satisfied no matter how much it’s fed. Our unconscious mind must be heard, and it always finds avenues to express itself. Due to the duality to life, our thinking contains both negative and positive—which creates both negative and positive actions. It’s our job to manage our shadow, and take back our power by empowering ourselves to observe our unconscious patterns, and transforming them. In-turn we change our life experiences. Changing our thinks enables us to witness exactly how we’ve created our life circumstances, where we’ve felt powerless, and where we choose to not take responsibility for ourselves.  

 

Finances: 

 

Due to the unconscious mind seeking lack, lack tends to show up in parts of our lives we’re completely unaware of. When we look at the psychology of the pay check to pay check mentality—we can witness the lack of skill pertaining to saving, investing, innovating, and creating multiple streams of income. When someone lives from one pay cycle to the next, the story that runs through their mind is: “there’s not enough” or “I have to wait to get enough” and “I am not enough.” These fundamental unconscious beliefs create our external experiences. If we believe we’re lacking because we’re not enough, we tend to treat our money transactions as such. For example: When your monthly budget allows you $250.00 of play money, and you choose to spend $450.00 which is $200.00 over the monthly budget. The overage causes set- backs in other areas (robbing Peter to pay Paul). This set back follows us until next month—having to deduct the overage. By our programming we’re going to spend over the amount and the setbacks continue—placing us in a cycle. On the outside looking in—we’d say, just don’t spend more than your monthly budget and you can save, and invest or create over time. But, having thoughts that fuel our patterns we repeat this cycle and reinforce the belief that we don’t have enough. To undo this pattern, we have to become aware of our thoughts about money and actively change our relationship with money. Every penny we spend must be accounted for and we must change the narrative. Instead of drowning in finical lack, first begin to observe exactly what thoughts and emotions are triggering you to feel as though you aren’t enough. Then take note of the behavioral patterns that you elicit from those thoughts. Then and only then can you take the proper steps to reprogramming your mind. Now we must introduce our mind to an abundant mindset. First let’s dispel the myth of abundance, so that we can get into what abundance is.  

 

Abundance: 

 

Abundance isn’t just waking up feeling good and simply allowing only good things come to us. We live in a material world that has laws, and these laws govern our human existence. We’re not supreme beings that dictate the sun and stars movement. We don’t have the ability to control the weather or nature. However, there is some truth to waking up and feeling good about ourselves. Abundance by its very nature is connected to us. Abundance can be anything from good health, joy, peace, prosperity and much gain. To activate this feeling of abundance; our thoughts and emotions must be congruent with the actions we choose to take externally. If we want to make more money, we need to understand money. Example: Instead of spending $200.00 on things that I don’t truly need, let’s ask ourselves: “how best can I invest my money?” “How is this transaction assisting my abundant lifestyle?” These questions are truly life changing, because we’re changing our relationship to money—which activates our ability to give and receive openly and lovingly.  

 

Relationships: 

 

The nature of our relationships contains both conscious and unconscious elements within the dynamic. When entering into a relationship with a lack mentality, we tend to attract and cling to people who reflect abandonment, self-avoidance, martyrdom, neglect, suffering, deception, dishonesty, betrayal. Our unconscious belief that we’re lacking shows up in our partners behavioral patterns—which we attempt to normalize dysfunctional bonding and call it love.  

 Spiritual teacher, counselor, tv show host and New York Times Best-selling author Iyanla Vanzant believes that relationships are where we go to heal. Primarily this has to do with our unconscious patterns, programming becoming conscious as we learn to connect deeper within ourselves. As we become conscious, we slowly begin to integrate abundance within our relationships. We understand that we don’t have to remain in an unhealthy relationship that is no longer serving our needs. In-turn life provides us with lessons that teach us what our needs are, and we begin to fulfill them. Our partners have the option to do the work as well, or they can remain in their current state of consciousness—we then choose how we’d prefer to empower ourselves from victim to victor. The core beliefs we come to understand is: there is enough, I am enough, I am worthy of a healthy relationship, I have the ability to get my needs met; and once we choose to embody our core beliefs–we’re bestowed with partnerships that share this commonality. First, we have to do the work, and not get attached or disheartened at our current state of lack.  

 

Career: 

 

The career sector of our life can be a tricky one, because we understand that our career is solely connected to our ability to generate financial stability. At the very least, we must have a job and make money to survive—there’s no magical thinking that can make this reality disappear. When we’re approaching our life, we must get radically clear on our career, vocation, and hobby. Example: I am a writer that creates content, edits, etc. My vocation is fiction writing, and my hobby is poetry. Career for most people is a set of skills that you get paid for—which doesn’t require deep, profound passion and love. The primary function for career is to pay the bills. Vocation on the other hand is something that we love, and most of the times it provides emotional fulfillment. We use our vocation to expand our creativity and sharpen our minds. Hobbies are what we fill our free time with; which can be anything. There’s no logical or reason for our hobbies. By getting clear on career, vocation, hobbies—We then can organize our life accordingly. When we’re generating lacking beliefs about any of these areas for ourselves, we find ourselves limited, which can make us feel isolated and stuck. By fulfilling each area carefully, we begin to create more and more abundance for ourselves.  

 Interestingly enough, many vocations have potential to generate abundance, but the issue that arises is; fear of not having enough. Are you willing to invest into that art project? More importantly are you willing to understand the business model behind the project? Can you market yourself? Are you willing to require payment for your vocation? If so, how much are you worth? When I ask people these questions, most recoil, because they’re now responsible to become the abundant version of themselves; which doesn’t permit them to make excuses as to why their vocation can’t make them money.  

 

In the end, we all have the potential to transform our lives, because we’re all worthy of abundance. It’s never a matter of class, ethnicity, and status—although we can’t deny that injustice in-fact happens in the world at large. Now that you’re aware on how to change your life from lack and scarcity to abundance and prosperity; you must now take the steps and be the epitome for others out there. Though you will have your challenges, and often times question how real is abundance, and even want to give up—take that step, take it now. Now is always and forever all we will ever have.  

[Read more…] about How To Transform Lack.

What to Look For in a Gym or Personal Trainer

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It’s never a bad time to commit to a healthier lifestyle that combines diet and exercise with mental and spiritual well being to achieve your best self.  Always consult with a doctor before starting any fitness program.

As you get started down your path to fitness, you will no doubt have many questions about every aspect of your journey. It will be a process that you take one step at a time. Our goal for today is to learn what to look for in a gym or personal trainer.

We are going to help you figure out what kind of gym you need.

If you are thinking about going to the gym and getting fit, it is common to wonder what gym is the best one to join. Some gyms are small and only offer the basics, while others better resemble a fitness center where every possible activity has its own space. 

We are going to help you choose a personal trainer.

Some gyms will offer a personal trainer as part of their membership package, or for an additional fee. If you are looking for a trainer to help you achieve your goals, this could be the right solution for you. Otherwise, you will need to seek out and select a trainer and develop a schedule that works for both of you.

Here are several things that you will want to look for in a gym and a trainer.

Location

One of the biggest concerns you will face when choosing a gym and personal trainer is its location. There may be several gyms in a city or large community, but only one or two within driving distance if you live in a rural area or small town. Transportation can also be a problem if you don’t drive. Weather is also a concern if you live in a location that receives excessive snowfall every year.

Your trainer’s location will also be vital if the gym does not offer training. Long-distance between you and the trainer can complicate early morning or late night meetings and weather will also be a more significant factor.

Availability

You will need your gym and your personal trainer to be available when you are, or at the very least, be available at times that work for you. If you don’t like working out in the morning, don’t get a trainer that trains in the morning. If you can only work out at 3 am, you will need a gym that’s open twenty-four hours a day.

Trying to fit your workout into a time frame that does not suit you will waste everyone’s time and your money. You will grow frustrated at your inability to wake up or your rushed workouts, and it will be counterproductive to your fitness goals.

You need to determine how often and at what times you can work out and find a gym and a trainer that operate during those times.

Cost

Cost is going to be one of the most significant determining factors when choosing a gym or a trainer. A fair price is going to be influenced by everything we talk about, as well as your gut-feeling. 

You can try out most gyms a few times for free or by paying a try out fee, but most will want you to sign up for a monthly membership pretty quickly. Some gyms will give more significant discounts corresponding to the length of your commitment.

Sometimes the size of the gym can influence the cost. For example, a gym with a swimming pool might be more expensive than a gym without one. If you need or will make use of a pool, you might justify the cost increase. Otherwise, paying for a pool is wasted money. Many gyms have package deals that include or don’t include the pool and other extras. 

Personal trainers are much more costly than gym memberships, and they can charge by the quarter, half, or full hour. Sessions are usually once a week, but they can be every other week, or once a month depending on your budget and fitness goals.  Someone in need of rehabilitation might meet a trainer several times a week.

Reputation

Reputation is always important to consider when choosing a gym or a trainer.  You certainly want a gym that has a reputation for being well managed with clean, well-maintained equipment. Your trainer needs to have a reputation for getting results. 

Specialties or Perks

Going to the gym can open up more possibilities than just bench presses and squats. Many gyms offer Aerobics, Zumba, Boxing, Yoga, Swimming, Racquetball, and Tennis as well as many other specialty classes that you might find interesting. 

These specialty classes can be instrumental in helping you achieve your goals.  If you enjoy participating in them, you will stay motivated to keep returning and working out.

Your personal trainer’s specialty is going to be very important. A physical therapist is not going to be the best option if you want to body build or train for boxing. You need a trainer that specializes in helping others achieve the goals you would like to reach, whether it be weight loss, muscle gain, etc.

Trainer Specific

We’ve pretty much covered what you need to look for in a gym, but there are still a few things you need to look for in a personal trainer.

Credentials

Credentials mainly in the form of certifications can be an essential determining factor, especially if the cost is high. There are four widely recognized certifications and hundreds of others. The main four are as follows.

  • National Academy of Sports Medicine – NASM
  • American Council on Exercise – ACE
  • National Strength and Conditioning Association – NACA
  • American College of Sports Medicine – ACSM

If your trainer has other certifications, we recommend checking to see what receiving that certification entails. Some certifications only require an afternoon while others require a college degree.

Experience

The more experience a trainer has, the more likely they have seen someone like you before and will be able to help you. Someone terrible at their job usually doesn’t stay in business very long.

Personality 

For many people, this is a crucial factor. You cannot reach your goals if you cannot get along with your trainer. Your trainer will need to push you to your limits and keep you motivated while remaining receptive to your needs and goals.

Summary

Hopefully, after reading this over, you will have a good idea of what you need. Remember, training is only a small part of the fitness equation with your diet being the main ingredient. Your mental state and motivation level is also an essential factor. Never follow any plans blindly, always do your research to be sure your heading toward your goals.  

Balancing Poses: Beginner to Advanced Modifications

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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

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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

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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

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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

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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

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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

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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/