changes

Adapting to Change

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Through life we really are adapting to change constantly.

What initially may feel like a huge hurdle soon becomes a seamlessly easy routine.

I’ve experienced this so much in my adult life without ever really connecting the dots that I have indeed adapted to situations that initially felt so overwhelming. New jobs, divorce, selling a home, retirement, and illness are all examples of hurdles and yet, somehow, most of us endure them. In fact, many times we come out better on the other side. I see it clearly now.

The covid pandemic was a perfect example for me personally at this resiliency to adapt that I now believe we are all wired with, if we are open to it, and have the capacity to be somewhat flexible.

The world shut down and the places I was teaching yoga at closed their doors to visitors, and the major health club I was a regular fixture at closed. I had to switch gears quickly. After just two days of wondering how I would earn a living, I started offering virtual yoga through recorded sessions that I sent out to my followers and on social media. Within a week I had a YouTube channel and life soon became one of virtual yoga sessions and staring at my face for hours a day on a computer. My business model was to accept donations by trusting that those who could pay would, and those who were also faced with uncertainty, would simply use the videos to get through, and pay it forward somehow when they could.

I had great success and brought in an extraordinary amount of abundance during the lockdown.

Just like that. I adapted to change.

Many yoga teachers were in the same boat and many opted for perfectly curated videos with platforms to offer memberships, on demand payment and pay-for access type features. It seemed every week another platform was being marketed to sell your offerings. I never really wanted to “sell”, but rather I opted to give with an extended hand to receive, if that was in the heart of the giver. Maybe a naive business model and one I return to thinking about from time to time, but never can seem to switch to a “pay for my content” business model.

Just like that. I adapted to the change.

Once the world opened back up and my daughter was back to in-person day programming, I started to rethink how I would get my feet back into teaching yoga to those with neurological conditions and those living in settings that prohibit them from easily accessing yoga. I knew I didn’t want to be an online sensation and I felt I needed to be back serving my people. I do still love giving my YouTube channel a weekly recording. I have some amazing followers there and I also love my studio classes. The majority of my work remains to be my specialized yoga in assisted living settings.

The spring that the world reopened, I sat in a coffee shop doing a quick google search of “residential programming for adults with brain injuries near me”. I watched in awe as a modest list popped up. I emailed six agencies and by the end of the day, I had six contracts to begin teaching in their residential homes.

Just like that. I adapted to change.

I started the two days a week commute with sometimes 250 miles of driving round trip. At first, I felt this kind of driving would be grueling and perhaps even too much. I saw that much driving as crazy and wondered how I would do it, especially in the big city of Denver that I did not really know. People questioned my rational at driving so much for a 40 minute yoga session that I charged only $55 for. I let the naysayers say what they wanted but I forged on. Within a really short time the “long” commutes turned into enjoyable drives and it turned out to be really no big deal. I quickly learned the routes and found joy in not having to use my GPS as I remembered the streets. And within a short time I added another day and 26 more homes to the commute week, toppling out at over 50 different homes and teaching over 65 classes per month while sometimes driving anywhere from 800-1000 miles per week.

Just like that. I adapted to change.

Two weeks ago I had total hip replacement and once again was faced with having to adapt to some major changes, although these are likely temporary as I continue heal. Through the healing process however I am keenly aware at this concept of adapting.

The first few nights sleeping with the horrific stabilizing wedge was grueling and painful. Now, I *almost* look forward to the cozy feeling of being secured in place. I walk around my block and it feels like my usual 20,000 steps per day. I have swapped out my crazy schedule and cooking amazing meals at the end of the day for icing my hip, laying down to read midday and allowing others to serve me. My days have gone from 8-9 hours of work and commuting to studying sourdough recipes and how to up-level my busines for passive income. I have watched zillions of webinars, listened to podcasts, scoured Pinterest for recipes, and have done more jigsaw puzzles on my iPad than I’d like to admit. The days fly by and here I go again.

Just like that. I have adapted to change.

When I am healed up and back in action, there will again be a chance to adapt. Will I return to the same schedule? Is it possible I shift slightly to be more accessible online? Can I go from being a single person serving hundreds of people in-person to becoming a trainer of sorts for others to learn the method? Will it perhaps be a combination of all of that while still choosing time for sourdough and soulful hobbies?

Just like that. I know that I will adapt to change.

How many times in your life have you adapted to what seems like extremely hard changes? Take inventory of just how amazing you are as you reflect on the process you have demonstrated in some of your major life hurdles.

And just like that, you too have adapted to change.

Beginnings

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“What would life be if we had no courage to attempt anything?”

– Vincent Van Gogh

We have all had that initial beginning of something.

That first time taking a fitness class, embarking on a new way of eating, beginning a mediation practice, or as simple as increasing water consumption. Sometimes the first class, or the first recipe, or the first time you sat with awareness is often the hardest.

If you are embarking on a new something consider these 5 tips:

1. Remember it is about the journey. While enthusiasm is fabulous, it can be so easy to jump from your starting point with only the end result in mind.  Whether you are looking to lose weight or increase your overall well-being it is imperative to enjoy the steps along the way.  If your only focus in losing those 20 pounds, I guarantee you will miss the joy in planning, shopping, cooking and eating that amazing meal. The tastes you experience are the end result, but the joy that can come from loving what you are creating is the journey.  Enjoy each step.

2.  Stop and breathe. Every single day find 10 minutes to simply breathe.  Inhale. Exhale with intention and awareness.  This practice will keep you grounded as your life changes.  As you embark on a new way of being, people around you will challenge you.  It is imperative that you have this tool in your tool box.  Breathe.

3. Be tender with yourself. Yes, you will stumble.  And you will miss the Yoga class because of work.  Yes, you will eat that cookie the kids leftover.  Yes you will choose soda over water.  It happens.  Start again without a litany of negative self-talk.  Instead remember that the sun does come up tomorrow and you can begin again.

4. Ask yourself those hard questions. As you begin anything new it is key to get into your heart and know what it is that you are seeking. Are you doing this for you or for someone else?  Are you doing it with the hope that you will be happier? Do you have a goal in mind or are you wanting to just explore the experience?  Are you willing to make choices and changes?  What are you willing to do to make those changes?

5. Be open to a mind shift. Do you notice that you have a series of limiting beliefs about yourself or your life? You know, things like “I don’t have enough time or money”, “I am not flexible”, “I can’t sit still long enough to meditate”, “I don’t like the taste of plain water”.  Consider what might happen if you turned those limiting beliefs into statements of hope—“I have the ability to choose where I spend my money”, “I choose to make the time, because I am worth it”, “I honor my body in a Yoga class and not compete”, “I am capable of sitting for 5 minutes today”, “I am grateful to have fresh, clean water to drink”.  Consider shifting to a belief of positivity and hope.

Why? Because YOU are worth it.

Follow me for more goodness!

Every Action You Take

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Although I am probably once of the most disciplined people you’ll ever meet, I’ve been digging deep into Atomic Habits book written by James Clear all thanks to the amazing podcast Unlocking Us with Brené Brown.

I am learning about myself that while I hold myself at super high standards when it comes to my work and my exercise, I definitely avoid the things that seem scary, hard or vulnerable. For years and years I held back on doing things that would cause me to be seen more and I often make a millions excuses in my head as to why it is better to just sit back. I opt for the easier way out when it comes to the scary things that I want to do, but always make excuses for.

No more. I am committed to making small consistent changes that will help me become the type of person I want to be.

Since I have chosen my word of the year to be DELIBERATE, I am pulling my shoulders back and looking some of these things straight in the eye. I know that with consistent habits, I can maybe the changes where I become the identity of the hat I am striving for. I mean, I lost 80 pounds and totally changed my life with consistent habits that created an amazing lifestyle so I KNOW I can do this.

I was once terrified of becoming a yoga teacher and healthy person. In many ways it was much easier to complain about the things I wished were different than actually getting my little self busy on making some changes.

Every action you take is a vote for the person you want to become.

I know I can do this. You can, too! If you are already wondering how or why that resolution or goal isn’t working for you, I highly recommended reading Atomic Habits and go listen to the Unlocking Us Podcast.

Be ready to be amazed and scared all at the same time. And don’t ever feel like you are alone on this journey, because I am right here being amazed and scared with you!

Mind Body Sprit Detox

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“True healing comes with the nourishing of the mind, the body and the soul”  – Unknown 

This time of year we hear all quite a bit of talk about cleanses and I have even participated in some over the years. It seems we over indulge during the holiday season and then dive into something to erase the pounds of cookies, fudge and eggnog we enjoyed for weeks.

I wonder what would happen if instead of taking extreme measures we simply implemented some daily habits into our life so that there is less of a need to swing the pendulum from enjoying all the good things to eliminating and withholding?

As a person who sees the whole person, I think many of us good benefit from minor tweaks to our daily habits as a way to clean up our mind, body and spirit, rather than focusing only on detoxing the body. Small, subtle changes to our everyday routines could provide a great impact to our overall wellbeing. I know that I am working on making these part of my everyday life, not just during the the new year season.

Mind:

Our mind can be constantly recycling our past experiences or predicting the potential disasters of the future, most of which never occur.  Ask yourself how much time do you spend during the day participating in an inner narrative about the past and the future? How much of the time do we get stuck in the past, reliving the same old miseries?  How much time do you spend assuming expectations or anticipating future events? Take some quiet time to look at your thoughts and emotions. Are they mostly happy and optimistic or are you mostly recycling the same worries, doubts, and regrets?

Meditating cleanses your mind, body and spirit. To sit in silence and connect is pure bliss.  Think of meditation as a way to cleanse your mind of any negative thoughts and create space for yourself to listen with a relaxed focus. 

There are many different meditation techniques and practices, the most important thing is finding one that resonates with you and is one that you will return to time and time again. 

Journalling is a great way to get things out of your head and onto paper, it allows you to fully process things that are bothering you and for you to see them in a different light.  

There is no need to follow any structure, allow yourself to write freely and see what comes up.

If you have trouble getting started with journaling, try answering these questions as a starting point:

  • Write down everything that’s taking up space in your mind.
  • What can you do to get yourself some nourishment and self-care?
  • What would you like more of in your life 
  • Rather than write your thoughts, doodle and draw pictures simply to empty the mind

Take a non tech day

Take time out away from your computer, phone and social media. for 24hrs. Give yourself a break away from the screens and the external world. 

Give your eyes and mind a rest and do some more nurturing activities like getting out in nature, cooking nourishing food, playing board games, doing yoga, journaling, spending time with family and friends, do something art or simply do nothing.  Taking some time out in silence is another great way to connect and check in with yourself.

Sleep is a powerful and very needed reset for the mind.  A quality sleep can help you to be more resilient to the stressors of life and will help you access your coping strategies when life does get hard.  Try to go to bed early  and aim for 8-9 hours of sleep. Limiting screen time and sipping on a chamomile or lavender tea can prepare the mind and body for sleep.  Some of my favorite sleep essential oils are cedarwood, bergamot, lavender, siberian fir, vetiver, and eucalyptus.  This free ebook describes some of the amazing uses of essential oils beyond just for sleep.

Affirmations are an amazing strategy to switch our thinking from a negative to a positive. The repeated use of affirmations can be life-changing.

I do believe that the two most powerful words we speak are I AM.  Whatever we speak after that we are inviting into our life.  

When you catch yourself saying a negative I AM, immediately replace it with a positive I AM. Post positive statements where you will see them.

For example:

  • I AM a failure to I AM trying to overcome this.
  • I AM a mess to I AM working hard.
  • I AM a loser to I AM doing my best.

Body: 

Detoxing the body can be something you do seasonally, yearly, or whenever you feel like your body is in need of a refreshed feel.  Some cleanses last anywhere from a one day cleanse to month long cleanses.  If you are not comfortable taking that on, you can also implement these habits into your daily life to maintain a detoxed and lighter body. 

  • Start the day with a glass of warm water and lemon juice, drink lots of room temperature water throughout the day. I also add a drop of lemon or grapefruit oil to my water.
  • Have a light breakfast, maybe a green smoothie and or fruit, avoid or limit caffeine, if possible. 
  • Make lunch your main meal with lots of colorful vegetables and a light lean protein.
  • Avoid processed and packaged foods and heavy proteins, minimize sugars.
  • Get some light exercise such as walking, yogic stretching.
  • Eat an early, light dinner. Ideally eating no later than 6pm can help your body properly digest food and help with a solid sleep.
  • Dry brushing is a method of gently exfoliating your skin using a special firm-bristled brush. Some people use it as part of their skin routine to try to restore firmness, get rid of dry skin flaking, and encourage blood flow to certain areas of the body. It also helps detoxify your skin by increasing blood circulation and promoting lymph flow/drainage
  • Coffee to tea swap.  As much as I love coffee, I am trying to swap my afternoon brew for a yummy tea.  A work in progress.  Some say that coffee can cause the adrenal glands to work extra hard and this ultimately causes fatigue and stress in the body.
  • Salt Baths are my favorite way to relax and detox the body.  I love to add essential oils such as lavender, cypress, cedarwood, basil, eucalyptus and peppermint to one cup of epsom salt. Soaking for 20 minutes can support a natural detox for the body. Himalayan salt is also a great alternative to epsom. 

Breath Work

Breathing is living and a function of life, without it we wouldn’t be here. Every single cell and organ in our bodies needs our breath to fully function. With a regular breath practice we can lower stress levels and prevent disease. 

Moving your body is vital to feeling good and detoxing your mind, body and soul. Any form of exercise supports the functionality of your organs and the natural detox process and gets your cardiovascular system going, improves your blood flow and, thereby, has a positive impact on your body’s systems and processes. 

Yoga is beneficial for your body in general. Iyengar stated that twisting poses compress the muscles and organs, blocking the flow of blood. When releasing the poses, the blood flows back into those areas, improving circulation. Twists are an important part of a balanced yoga practice as they improve circulation – which certainly is beneficial to your internal organs. I have a full library of yoga videos on my website!

Spirit:

When we commit to taking care of our mind and our body, we have a natural and beautiful awakening of the spirit, however there are times when heavy emotions weigh us down and prevent our light from truly shining. Caring for our spirit involves recognizing parts of ourselves that we are holding onto that are interfering with our ability to show up fully in life, and can also prevent us from giving and receiving the goodness of life. 

Ask yourself if some of these resonate:

  • I have regrets
  • I carry resentment.
  • I feel guilt.
  • I need to forgive myself or someone else.
  • I blame others for my pain.
  • I feel ashamed of my actions or thoughts.
  • I do not feel worthy.
  • I am in constant disappointment.
  • I worry much of the time.
  • I fear the worst.
  • I rarely laugh or find joy in everyday moments. 

If a statement above hits you in your gut, it is likely that your spirit could use a little cleaning. I like to think of this as simply polishing off some smudges that have accumulated on our light. With some similar mindful practices to the mind, you can work on clearing out the dark spaces in your heart that are taking up space for something much more beautiful.

A gratitude practice can be a wonderful balm for a sore spirit. The research supports that a deliberate gratitude practice can shift our minds (and spirits) from a place of lack and limitations, which we are hardwired to think/feel, to a place of abundance and grace. What is a deliberate gratitude practice?

  • Look for 3-5 experiences throughout your day to jot down in a book.
  • Notice the feelings that these experiences bring to you. Write that down.
  • Go beyond the touchable and tangible (family, friends, home) and go for the deeper reason why these matter.
  • Review your gratitudes weekly and sit with all that is noticeably good.

Meditation, proper sleep, connecting with trusted people, walks in nature, praying, attending a spiritual community gathering, silence, gardening, and other ways that you identify feed you can get your spirit cleaned up so that you can be the best person you can be. 

There is a beautiful story of a temple in Thailand where for years people worshipped what they thought was a clay statue of the Buddha. One day, one of the workers who was cleaning the statue accidentally dislodged some of the clay and discovered that beneath inches of tightly-packed clay, the statue was actually solid gold. Centuries before, to hide it from invading looters, the monks had covered the Golden Buddha with clay. Those who knew its true form had fled the invasion and its true identity was forgotten. All worshippers thereafter assumed the image was one of clay, until the day, hundreds of years later, the pure gold core was discovered. Unfortunately, most of us have allowed our true identity to be covered over and forgotten. Our spiritual journey is to remove the clay revealing the magnificent Being inside.

So whether you chip away at the clay or pull out a polishing cloth, you can bring out the most golden and beautiful Self that is always in there. 

Caring for our whole Self is a powerful and life sustaining practice that can enhance all areas of your life. When we are clear and engaged in ourselves we can show up better for the world. These simple steps should not feel like a heavy and insurmountable undertaking, but instead should feel like a way of being and something you can carry into each season of the year.

October Means Changes and Release

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Change is one of our greatest teachers. It asks us everyday to prove our commitment to ourselves. It leads us into the dark places and allows us to fill them with light.It shows us things about ourselves that we never knew. And before we know it, it shows us how powerful and strong we are.

My favorite season is here! I was remarking the other day the reason I love fall is the constant changes that I see outside. I think I love the movement and transformation that fall brings. Most of you know I don’t sit still well so this ever changing season is perfect for my personality.

Often this time of year we hear about the concept of embracing the change and ‘letting go’. One of my greatest teachers ever once told me that not all change can be embraced and that sometimes change is very hard and not easily welcomed. So true, right?

I believe more than ever that our work is to look at what is before us and see if we can see any scraps of beauty that lies within the current situation. Though we may not always fully embrace changes, we might be able to lean into the process and see just how strong we really are. We know that as we move through what is showing up in our lives, we are often making space for something else.

The season for me is coming to a change as I feel and listen to the pull to welcome in something different. In fact, I have been feeling this nudge for a variety of reasons in the last few months. Part of it is the push to complete some big projects that I have been working on and the other part of me is listening to the interior landscape of my soul asking me to align my actions with its deepest truth. Add to that some reminders that the Universe is always putting in my path exactly what I need in order to pause, look and learn. And maybe even slow down a bit to refuel. I am hoping with a bit lighter load in my heart, I will find the space to shine even more. Isn’t that what we are here to do anyway?

I realize that there will be some disappointment, much like many of us feel as we watch summer come to and end and we pull out the snow shovels and warm sweaters for the coming months of cold. I ask you though to feel the disappointment, and then rally around me and my work from the place of curiosity and wonder as I finish some big dreams in the next few months. I also ask for your compassion as I trek across new territory and watch together with me as the landscape changes and we celebrate together what lies ahead.

After this month I will be offering some great, personal, and in-depth content virtually and would love to also offer my personalized 1:1 wellness coaching at a discounted rate through February. This means you will get the same assessments, coaching, mentoring and personal plan to help you awaken to your greatest potential at a special special price.

For the rest of the month, I encourage you to take in the glory of the changing leaves. Breathe in the fall air. Let go of something weighing on your heart. Shed an old belief. Release what doesn’t elevate you. And most important, know that all is well.

Changing Beautifully

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I stumbled across this leaf the other day and I knew immediately that there was a divine lesson available to me.

I have been going through some pretty big life events and with the energy of the world being what it is, I needed this little reminder that despite whatever changes we have, we can still show up in all of our beauty. A reminder that I can transform from one season of my life to another with grace and boldness.

Sometimes we have to let go of people, situations, and even some of our dreams, but we can do so beautifully.

Photosensitive Oils

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When I first started using essential oils I had no idea that some oils could cause a burn. Crazy, right?

As we head into warmer months and more outside time, remember that some oils are photosensitive and cause a reaction that is uncomfortable when combined with sunlight.

Be mindful when applying the following if you plan to be in the sun. You can still use them, just apply on the feet or a covered area or take internally (I only ingest pure, certified therapeutic grade oils that I am positive have been tested).

Check out this gorgeous ebook for the basics and be sure to drop me a message if you’re not sure which oils are safe  I’m happy to help.

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To Bloom

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Have you ever spent time looking at a flower that is about to bloom?  The rose that is still tight in a bud?  The daisy that is closed and not yet in full happiness mode? Whichever flower you have gazed at has spent months growing into what was about to happen.  Day after day this amazing form of life kept the course of growth, never wavering despite the external elements.

Here we are halfway through the year and if you are like me, you might be thinking about that intention you set back in January.  You know, when the year felt fresh and new?  And yet, it was during the heart of winter you were thinking about growing your goals and dreams.

Here we are in the start of the growing season and it is a great time to look at your intention again and see if some of those seeds you planted in the dormant season have started to take shape into small shoots of growth.  Seeing the beginnings of growth is a great motivator to keep going because in time, the bloom will come.

For me, I am reviewing all of my goals; business goals and personal goals.  I am looking at the areas in my life that I have succeeded, and areas that I have developed some gaps, and how I can fill them in.

As I plan to teach the concept of blooming this month  I am going to return to nature time and time again to be both marveled and motivated.

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Chair Yoga

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Are you curious about chair yoga but can’t find a local yoga teacher that can offer it? Do you have a brain injury or something else that prevents you from easily accessing a yoga studio?

One of my greatest treasures that I am continually so grateful for are the people who are so courageous and brave and willing to say yes.

Sharing yoga and wellness through technology and being able to reach people is remarkable. From living room to living room across the globe, magic is happening.

I have some openings for sessions if you’re interested in trying yoga!

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