Feelings Fitness

Yoga tools to help weather an emotional storm!

4/27/2021

Try out these YOGA tools to help weather any EMOTIONAL storm! Emotions come and go. Having a set of tools to manage the tricky ones is always helpful. Have these tools in your toolbox before emotions come up. You'll be glad that you did.

Have a MANTRA
Mantra(Sanskrit): is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit, and other languages believed by practitioners to have religious, magical or spiritual powers. By definition it sounds complex, but truly it's as simple as having a word or words that can keep you calm while weathering an emotional storm. Be sure to choose your mantra before emotions get heated. Having it on the tip of your tongue will serve you well.

Tap into the BREATH
The Sanskrit word for breath work within the yoga framework is pranayama. Prana translates to life force energy. The breath is the key to life and controlling the breath can give you the energy needed to weather emotional storms. With so many variations, you can choose what style is needed at any given moment. The breath is always with you and it can be used as a very powerful method to keeping calm during trying times. Test out box breathing. Simply inhale 4 counts, hold for 4, exhale 4 counts, and hold for 4 . Repeat.

Use YOGA
In the bigger context, yoga is so many things from breathwork to body work. For this section we'll focus in on the asanas(poses). A fantastic "pose" for weathering an emotional storm, is "legs up the wall." Although this seems as though not much is happening, so much calm commences within minutes. The blood in the legs reverses flow and gives some relief to the heart. The passive nature of this pose packs a powerful stress-relieving punch.

Make time for MEDITATION
Meditation might just be the most underrated stress-reliever around. Perhaps you are weathering an emotional storm with regards to where you would like to see your life go. Try out a visualization meditation. Through all of the modern research about the brain, neuroscientists have noted the concept of neuroplasticity. This makes it possible to trick the brain into believing you have already achieved what you are visualizing in your minds eye. If you can see it , you can be it!

Be MINDFUL
Mindfulness is that pause between a thought and the response. It is the brain training that allows you to be present with whatever is. It keeps you from quickly judging a situation as good or bad. It allows you to be present in any moment without judgment. Being mindful helps while weather emotional storms in a way that nothing else can. It allows you to respond without over reacting.

Catch some CARDIO
As much as yoga can be a cardio activity, there really is nothing that can replace an activity such as running or biking or something of that nature. These exercises elevate the heart rate. This raising of the heart rate changes the chemicals in your brain and provides clarity that can be so important in times of emotional turmoil. Clarity comes and the chemicals also create a happier, more optimistic outlook on how to handle tricky times. Try heating the body up first with some cardio and then hop on the mat for some "hot" yoga.

SUNSHINE, FRESH AIR, & WALK WITH A FRIEND
There may be no better medicine for weathering an emotional storm than time with Mother Nature herself. Sunshine, fresh air and a walk with a friend can clear up any doom and gloom that may be taking place in your mind. We already tapped into the importance of cardio. As humans, we are hardwired for storytelling. It is a way for us to connect with others and to feel a sense of belonging. So, grab a friend and head to the nearest walking trail to spend some time in nature!

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How to use YOGA for SELF-CARE

3/10/2021

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Let's start with the word SAUCHA. Yep, that Sanskrit word that keeps popping up here at Feelings Fitness. Just joining us? New to yoga? Here's a quick recap of saucha.

Saucha translates to cleanliness or purity. It is one of the niyamas .
The niyamas are part of the eight-limbed path of yoga written by Patanjali.
The eight limbs of yoga are yogic guide to living your best life.

YOGA can be used for SELF-CARE. As I always say, self-care is NOT selfish. It is impossible to pour from an empty cup, so fill up your cup first and then be of service to others.

Here are some self-care tips on how to use YOGA, focusing on SAUCHA, in your everyday life

Self-Care Tip #1: Cleanliness of MIND
Breath work and meditation can do wonders for cleanliness of the mind.
Nadi shodhana (alternate nostril breathing) calms the mind, body, and emotions.
Ujjayi helps to override thoughts by focusing on the breath.
Also, check out the "Food for Fuel & Feelings" episode on the Feelings Fitness PODCAST to find out more about how FOOD effects your MIND. You can find it on Apple Podcasts & Spotify.

Self-Care Tip #2: Cleanliness of BODY
Yoga asanas, poses, can do wonders for cleanliness of the body.
Twists aid in digestion.
Legs up the wall sends blood flow to the core.
Also, check out the "Food for Fuel & Feelings" episode on the Feelings Fitness PODCAST to find out more about how FOOD effects your BODY. You can find it on Apple Podcasts & Spotify.

Self -Care Tip#3: Cleanliness of SPIRIT
Yoga invites individuals to tap into whatever higher power he or she prescribes to.
Remember yoga is not a religion, all denominations are welcome on the yoga mat.
Cleanliness of the spirit can open you up to knowing your purpose and being of service to others.

Self-Care Tip #4: Cleanliness of SURROUNDINGS
Yoga invites individuals to evaluate their surrounds.
The cleanliness of surroundings can often dictate the feelings that are taking place internally.
Check out the "De-Junk January" episode on the Feelings Fitness PODCAST to find out more about cleaning up your SURROUNDINGS.

Bottom line, self-care is NOT selfish and yoga can help guide the self-care process.

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FOOD for FEELINGS & FUEL!

2/9/2021

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Eating the right FOOD can really FUEL the BODY and FEED the SOUL. If one wants to FEEL at their best, focusing on FOOD can help. Perhaps think about it as healthy from the INSIDE OUT! Let's take a look at how MINDFUL eating, YOGIC eating, and having healthy eating HABITS can truly change the way you LOOK and FEEL!

MINDFUL EATING
Before you eat anything, always ask yourself, "is this going to make me FEEL good?" Keep in mind the long term, not just the present moment. Yes, a piece of junk food will make you feel HAPPY right when you eat it, but later during the day you will probably regret it. So, in other words, BE MINDFUL of the food that you are eating.

When you do choose something to eat, MINDFULLY eat that item. You could even go as far as closing your eyes in order to really taste the food and focus on how it is nourishing your body.

FOOD FOR MOOD
It is helpful to have an understanding of "gut health" when considering how FOOD can effect your FEELINGS. Gut health is the balance of microorganisms that live in the digestive tract. Bacteria in the GI tract help our bodies process food and maintain homeostasis, overall well-being. The gut is now being considered a second "brain." Research has found a link between gut health and depression/anxiety.

MOOD FOODS (from drhyman.com/)
Zinc: oysters, kale, broccoli, legumes, nuts
Magnesium: fish, avocado, dark leafy greens
Vitamin B: asparagus, leafy greens, meat, avocado
Omega 3 fatty acids: wild caught salmon
Probiotic-rich foods: kefir, yogurt, fermented foods

YOGIC EATING
Last month we discussed the word SAUCHA which is part of the 8 Limbs of Yoga and means CLEANLINESS. We discussed this word when referencing our physical space where we live. This month we will be using this word to refer to the physical body and the foods that we choose to eat.

AYURVEDIC DIET
An Ayurvedic Diet is a very specific YOGIC way of eating. It has been around for thousands of years and is an eating plan that sets guidelines for when, how, and what you should eat. It focuses on balancing different types of energy within the body which is said to improve health. There are recommendations based on body type/dosha.

There are three doshas*:
pitta(fire & water) hunger, thirst, body temperature
vata(air & space) electrolyte balance, movement
kapha(earth & water) joint function
*In order to find out which dosha your body type falls under, take the free quiz on Yoga International's website. yogainternational.com/article/view/dosha-quiz

This diet encourages whole foods and clean eating. Clean eating is a great way to FUEL the body and FEED the soul. It just makes us FEEL better when the FOOD that we eat is high quality.

When selecting whole foods, keep in mind the twelve foods (www.ewg.org/foodnews/dirty-dozen.php) that tend to be the dirtiest. Listed below are the 12 foods that get the most pesticides and the organic option should be considered.
*strawberries
*spinach
*kale
*nectarines
*apples
*grapes
*peaches
*cherries
*pears
*tomatoes
*celery
*potatoes

WHAT TO EAT BEFORE AND AFTER A YOGA PRACTICE
Before...
Choose snacks with simple carbs that are easy to digest avoiding spicy, fatty, and acidic foods.
Try to eat at least 2 hours before.
Consider a banana or an apple with peanut butter, avocado toast, or hummus with carrots.

After...
Choose something to refuel your body.
Consider a 3 to 1 ratio of carbs to protein.
Consider a Greek yogurt parfait with fruit, nuts, and granola, a quinoa bowl with veggies, tofu, and legumes, or a smoothie with frozen blueberries, banana, mint, and Kefir.

FUEL FOODS(from healthline.com)
Fruits: apple, goji berries, banana, orange, watermelon, strawberries, avocado
Vegetables: kale, spinach, sweet potato, beets
Grains: oats, brown rice
Seeds: quinoa, chia, flax
Nuts: almonds
Legumes: chickpeas, kidney beans, black beans, soy beans, edamame

STAY HYDRATED
Drink half your body weight in ounces of water. For example, if you weigh 150 pounds, drink at least 75 ounces of water each day. This amount may vary depending on the amount of daily exercise.
Make a smoothie and add coconut water. It is super hydrating.
Drink green tea.

HEALTHY EATING HABITS
Healthy eating habits don't just happen, they take lots of attention to detail.
In order to FEEL successful it is important to Plan, Prepare, and have a Purpose.

Plan: If you write down a meal plan and create a shopping list, you will be more likely to stick to it!
Prepare: Shop. Cut up fruits and vegetables for snacking, grill chicken for lunches, etc.
Purpose: Know your WHY for HEALTHY eating!

HEALTHY EATING SHORTCUTS
Daily Harvest www.daily-harvest.com
Blue Apron www.blueapron.com
Instacart www.instacart.com

COOKBOOKS TO CONSIDER
Food Babe Kitchen by Vani Hari foodbabekitchen.com/
The Everyday Ayurveda Cookbook by Kate O'Donnell www.everydayayurvedacookbook.com/

OVER FORTY? CHECK OUT THIS RESOURCE...
What to Eat Over 40 www.dailyom.com/cgi-bin/courses/courseoverview.cgi?cid=976

A FEW OF MY FAVORITE THINGS
Four Sigmatic Mushroom Coffee us.foursigmatic.com/
Kevita Master Brew Kombucha www.kevita.com/
Young Living Ninjxia Red www.youngliving.com/en_US/products/ningxia-red

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5 Steps to "DE-JUNK" your HOME!

1/30/2021

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De-JUNK January is a guide to "lightening the load" and "lifting the mood" in your HOME! It's about establishing a FEELING of contentment and ease on the home front. It's about using YOGA & MINDFULNESS to find peace of mind at home even when contending with family dynamics.

1. CREATE A CALENDAR
Baby steps equal loads of progress. I like to use a whiteboard calendar that I have in my pantry to break down the de-junking process. I put one manageable task on each day. On days that I know I will have a lot of time , I put a big task. On days that I know I will not have much time, I put a simple task. The tasks can range anywhere from cleaning out an entire room down to something as simple as clearing out a single drawer.

2. "ACT AS IF " IT'S MOVING DAY!
In my opinion, moving day is exciting. It's an opportunity to start fresh in a new location. I also love this concepts of "acting as if..." So, I use them both during the de-junking process and "act as if" I'm moving. I trick myself into making this sizeable task a little less tough! I know that when I move I want to make the process a little less tedious by only taking the things that I really need and love. So, junk gets tossed and necessities get tidied.

3. ASK YOURSELF "DOES THIS SPARK JOY?"
Nothing says de-junking more than Marie Kondo's phrase "does this spark joy!" Consider taking out categories of items, such as all of your books, placing them in a pile and only putting the ones that "spark joy" back on the shelf or coffee table or wherever they belong. Keep going through categories such as clothes, papers, pictures, knick knacks, etc. until the junk is left out and the joyful items are put back. Such a mood lifting process!

4. SMUDGE
Grab a bundle of sage , light it, gently blow out the flame, and let the smoke clear the air in your home. Just as the items in our home can pull down the energy, there can also be heavy energy in the air. Let's clear the air , to help lift the overall mood. Start at the front door and move clockwise around the interior perimeter of the home letting the smoke energetically cleanse the air and invite in positive energy. As the smoke ascends, our wishes and intentions rise up into the Universe.

5. ESTABLISH A SYSTEM
After you have put in all of the work to de-junk your home, don't let it go to waste. Create a system to keep up with it. As Gretchen Rubin says, "keeping up is easier than catching up. How will you keep up with this lightened load. For starters, tap into the way you FEEL once it is all said and done. That FEELING of contentment and ease will act as a solid reminder of how much easier it is to make progress in the game of life when your space is up to par!

How does "De-Junk January" relate to YOGA & MINDFULNESS you may be wondering? Well , if you take a look at the 8 Limbs of Yoga, you will find the Yamas and Niyamas which offer yogis some guidelines on how to move through life. Yamas being how to treat others and Niyamas, how to treat the self. Within the Niyamas you will find Saucha which means purity or cleanliness. Although the practice of yoga may be mainly focused on the mind, body, and spirit, saucha reminds us that the cleanliness of the space around us is also important to our overall emotional well-being!

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March 12th, 2020

3/12/2020

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Yoga tools to help weather an emotional storm!

How to use YOGA for SELF-CARE

FOOD for FEELINGS & FUEL!

5 Steps to "DE-JUNK" your HOME!

March 12th, 2020

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