Spine health: Give your spine some love

By Emily McLaughlin

lululemon athletica's flickr.

lululemon athletica’s flickr.

The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease. -Thomas Edison

A balanced diet a great first step in towards living a healthy lifestyle. A healthy, nutritious diet paired with regular exercise will likely prevent society’s common diseases and keep our human organs functioning properly. Now, to address the last part of Edison’s health equation: The human frame. A healthy human frame is not only lean, but clear of any distortions. A common site for distortions is the ever so sacred spine.

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Fitness apps: Shimmy for a cause and learn where to unroll your mat

By Emily McLaughlin

This week, two of my favorite organizations released some amazing mobile app news to feed my healthy addictions. Read more to learn about a new app from lululemon and a charitable addition to the (already amazing) Zumba Fitness app. Continue reading

Live in the NOW…

By Emily McLaughlin

… because you can’t get the NOW back.

~

Take a second and acknowledge the NOW. Where are you? What are you in the midst doing? What is your breathing like? Are you hungry? Thirsty? Does your mind feel calm, or are you feeling anxious? Does your body ache? Are you feeling any sensations?

Next, look at the NOWs outside your presence in the moment, i.e. relationships, jobs, hobbies. Who are your best friends? Are you on good terms with your family? What position do you hold at work? What groups or activities are you involved in? (The list could go on infinitely.)

Is there anything about your current situation that you wish you could change? For example, maybe you don’t like what you are doing at work or you are in a passive-aggressive fight with one of your good friends. Maybe your breath is shallow and your mind is chaotic. On the flip side, maybe you are in a great relationship? Your body is healthy and you are injury free. Don’t over-analyze here, just take a moment to recognize both the good and the bad in your NOW.

~

POW

There is a point to this nonsense, I promise.

I am reading The Power of Now by Eckhart Tolle for my yoga teacher training… and it has got me thinkin’…

Acknowledging the NOW will help guide your future and overall happiness. Being mindful of what makes you feel good and what makes you feel… well… not so hot, will help you feel more grounded and connected.

We are all going to be hit with tragedy in our lives. Just when you think the worst is over, it somehow gets even worse. The question is, how are you going to deal with it?

What I like to do, is acknowledge the good. I’m so lucky to be where I am today: living, breathing, employed, roof over my head, ability to put food in my belly, great friends who care, a supportive family, and a significant other who I really enjoy spending time with. What more could a girl ask for?

Another important aspect of recognizing the NOW is keeping your mind engaged in your present situation. Why are you wasting your time thinking about what you have to do next? You’re not going to get the moment you’re living now back. This all hit me on the yoga mat, of course. My yoga instructor was easing us into savasana, telling us, “Relax and enjoy the peace of the moment. Before you know it, this moment will be over and you will be returned to your hectic life.”

Weeks, years, childhoods, vacations… they all go by in the blink of an eye. Living in the NOW is as simple as recognizing that the past is in the past and the future is to be determined. Be appreciative of what you have around you and the rest will unfold.

Stay healthy, stay happy, live in the NOW.

Yoga Teacher Training: Raw edge

By Emily McLaughlin

Week one of my yoga teacher training was snowed out thanks to Nemo, Boston’s blizzard of February 2013. Our first official week was last weekend… and I haven’t really blogged about it because I can’t seem to get my head around everything that took place in the first 3 days.

Friday we had a 75-minute practice, followed by mediation and some more formal introductions. We sat in a big circle and randomly introduced ourselves, why we were there and some of our passions outside of yoga. I went second to get my nervous jitters over with, telling the group that I am really excited to become a certified yoga instructor. I explained that I had taught yoga-inspired classes before (Dance pilates, Yollet, and subbing for yoga here and there), but really want to work on bringing a more emotion and spirituality to my classes. I mentioned that I was a recent grad, Zumba instructor, wannabe runner and an assistant site editor for a CIO/IT strategies group in the daytime.

Going around the circle, I realized that not everyone was there to be a yoga instructor, but maybe for personal reasons, to grow spiritually, to escape something, to bring more to their careers, etc. We were all there for very different reasons, but the important thing was that we were there. We all had at least one thing in common: This studio, this practice and this training felt right. It didn’t matter why we were there, we were all going to get what we needed from this teacher training. Whether we get what we thought we came for is another question. I think we are all going to make some surprising discoveries.

Saturday was a long day. We started off with a 90-minute practice and then practiced some more Ujjayi breathing and meditation. Roman, the owner of the studio and one of our trainers, began the more educational aspect of our training by going over some expectations. We were each given a 1-inch white binder full of information and worksheets to complete over the course of our 200-hour training.

On that first Saturday, we talked a little here and there about each “pillar” of the training.

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The emotional pillar is probably going to be the most difficult for me to work through. Yoga is all about getting to your “raw edge,” on and off the yoga mat — then helping your students do the same. I am not great at this. I psych myself out a lot on and off the yoga mat. You know those moments when you feel like you have been holding warrior 2 for hours… when you feel like you can’t get through that final mile of your run… when you are .5 pages away from completing a term paper and think you have nothing left to say? That is your raw edge. What is important, is realizing that you have the strength within you to push through. You can take two more deep breaths to get through that warrior 2. You can shake off your doubt and get through that last mile. You can grab a quick brain snack and finish that paper.

It’s easy to let your mind doubt your abilities… but the truth is… you are strong enough. You have it within you — it’s your inner strength. Nonetheless, this is where I will struggle. I know that I can push through that warrior 2, but stretching my leg straight just feels so great! I’m going to work on controlling my emotions and pushing to and beyond my raw edge.

Sunday’s teacher training session flew by. We started with a 90-minute practice followed by a beginners’ class observation. We watched Lauren, another trainer, instruct a class of beginners (or yogis looking to take it slow). After the observation class, she asked us to reflect on what we saw. We noticed that not everyone in the room was moving through the poses perfectly and when Lauren assisted them she didn’t necessarily fix everything that was wrong. She explained that as teachers we must “assist towards progress, not perfection.” No one is perfect on (or off) the yoga mat. There is always room for improvement. Little adjustments go a long way.

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So…

My first weekend was great! I haven’t had any crazy yoga-related breakthroughs yet, but I know that I made the right decision in joining this training. I want to give another shout out to the great support system I have. My friends and family have been amazingly supportive — couldn’t ask for better. <3

… More to come.

Stay healthy, stay happy, namaste.

{Monday Motivator} Creative soul in sun salutation

By Emily McLaughlin

Erin234Since I just finished my first weekend of yoga teacher training with Inner Strength studios (more to come), I thought it would be appropriate that our {Monday Motivator} is a practicing yogini. Erin of Creative Soul in Motion describes herself as a “Boston-based, yoga-loving, whole-food eating Warrior Goddess empowering people to find growth and happiness through active + mindful living.” I had a few questions for Erin — follow along below and find some inspiration for your practice. Namaste+.

Why did you start practicing yoga?

To ground myself. To find space. To connect with my soul, my spirit. To slow down, breathe deeper, live brighter.

What did you think after your first yoga class? Why did you go back?

Wow, my first yoga class changed my life. Breathing deeply opened my spirit and reminded me what it was to feel good. Then the class itself helped me find balance and joy in a time where I was struggling to make it through everyday. I went back because of the community, the benefits, the feeling, the beauty of practicing. Yoga is part of my life now.

How has yoga practice slipped into your every day life?

Sometimes I’ll be walking down my hallway and just flow into Half Moon (one of my favorite poses), or move into Downward Dog in the middle of cleaning. Yoga isn’t just what happens in class or on the mat. Yoga is part of my every moment and every day.

Is there a piece of yoga gear or attire that you could not live without?

Gaiam yoga mats are the best – not too thick, but still provide cushion. I LOVE both of my Gaiam Yoga mats and would be very sad without them.

What is your advice to the yoga newbie?

Think of your mat as an island – you’re not in class to compete or hurt yourself, you’re there to connect, to open up, to breathe. Focus on yourself, on your inner thoughts, on your actions, movement, flow, breathe. Challenge yourself but don’t push too hard. Listen. Listening and connecting with your body, mind and spirit will give you all the knowledge and guidance you ever need – on and off the mat.

This yoga-lover is also a runner, check out Erin’s {Monday Motivator} from last month. Be sure to follow Erin’s journey on her blog, Creative Soul in Motion, on Twitter @IamCre8tiveSoul and on Facebook.

{Monday Motivator} Mac&Cheese&Peas… &Yoga.

By Emily McLaughlin

Amy from mac&cheese&peas.

Amy from mac&cheese&peas.

February is all about yoga (don’t hate me). This month I start my 200-hour yoga training, have chosen plank-a-day as my monthly challenge and just want to obsess about all things yoga-like.

To motivate myself and my lovely readers as they practice yoga for the first time or hundredth time, I asked a few bloggers why they incorporate yoga into their daily routine. First up is Amy from mac&cheese&peas.

Why did you start practicing yoga?

I’m not sure exactly what made me start practicing yoga, I think I was just drawn to it. I first experienced yoga in high school during a dance class, but didn’t take an official yoga class until college.   I seriously started practicing yoga in January 2012 with once a week classes, but my passion grew so much that I now practice 3-7 times a week.

What did you think after your first yoga class? Why did you go back?

After my first yoga class, I was intrigued, and very inspired by the people in class doing headstands.  I knew this was a challenging form of exercise that had many benefits, physical and mental, and I wanted to see what it was all about.

How has yoga practice slipped into your every day life?

Yoga practice slipped into my everyday life when I started to develop a home routine to go along with my studio practice.  I found some good yoga videos on YouTube that I do at home when I can’t make it to the studio.  I prefer to take studio classes, but they are expensive and not always convenient for me.  Now that I have go-to yoga videos and a nice space to practice in, I have no excuse not to practice yoga everyday.

Is there a piece of yoga gear or attire that you could not live without? 

I absolutely cannot live without my lululemon mat.  I used to practice on a cheap mat I got from Walgreens and would always find my feet slipping in downward dog.  Since receiving “the mat” for Christmas last year, my practice has improved so much.  Now that my feet don’t slip, I can concentrate more on the poses.  It is an expensive mat, but definitely worth the investment if you practice yoga a few times a week.

Another pic from Amy. *I have "the mat" from lululemon. It is amazing! ... but $68.

Another pic from Amy. *I have “the mat” from lululemon. It is amazing! … but $68.

What is your advice to the yoga newbie? 

My advice would be to give yoga a chance to grow on you.  At first you might feel uncomfortable with the “oms” in class, or you might find some poses very difficult, but you will get used to it, and you will start to enjoy the hard parts of class.  There is so much room for improvement in yoga and every day you practice brings a new challenge, and a new opportunity to test yourself.

Thank you for the amazing interview, Amy! SHSH readers, be sure to follow Amy’s blogging adventures on mac&cheese&pea. Also,  follow her on Facebook and Twitter @macncheesenpeas. Stay tuned for more Monday Motivators!

Big news, big news!

By Emily McLaughlin

20402_392160730862561_27457442_nI will soon be a 200-hour Registered Yoga Instructor! … by soon, I actually mean May. In any event, I am still BEYOND excited about this.

I’ve been really into yoga since going to college, but didn’t start seriously considering a training program until after graduation. First, I started asking around–asking the people I’ve work with at the gym, asking other bloggers, asking anyone, really. Then, I started looking for studios in my area that hosted teacher training to try them out. Finally, I found somewhere that felt like home and a practice that worked for me.

Inner Strength Studio is a half-mile from my apartment (how convenient!) and their “Four Pillars of Freedom” training is one of the less-expensive ones in or around Boston. The teacher training spans from February to May, making up 8 weekends total. The training fits in perfectly with my (real world) work schedule and has some off-weekends so I can do a little vacationing here and there.

Even at this point, after finding a studio I love with instructors that seem down-to-earth and knowledgeable, I was still hesitant in putting down a deposit. Ultimately, a few different circumstances/occurrences led to my decision:

1. I didn’t apply to grad school.

In fact, I haven’t even taken my GREs as of yet. At one point I realized it’s not going to all miraculously come together for the upcoming fall semester, so I am going to put it off. To pass the time, why not do something productive and make some extra money? The GREs can wait until the summer and grad school can wait another year.

2. Support helps, a lot.

There were a few different people in my life that said what I really needed to hear when I was thinking about putting down a deposit for this RYT training. At first my roommates seemed iffy about it because it will be time-consuming and take away a lot of my weekends. One night, after having a brief discussion about it with Kathleen and Hannah, I felt as though I had made no progress in deciding if this was right for me. Hannah was about to walk out the door to go somewhere, then came back into my room and said, “If it’s something you really want to do, you should do it.” She told me not to let the lost time thing get in my way because she knew it was something I wanted… something I wanted real bad.

When I told my dad about the training, his main concern was the price tag (which, was also one of my bigger concerns). After our first conversation about it, I was a little discouraged, wondering if I could pay for it… wondering if this was a good financial decision. The next time we spoke, my dad told me that he had been thinking about it more and said he would do whatever he could to help. This is an investment, a second career, something to fall back on if needed — and he knew how badly I wanted it. I really needed to hear that.

The notion of time lost came up again when I discussed this with Ryo. There were already a few things we had planned on doing weekends this winter and this was definitely going to get in the way. I went back in forth, thinking about how I hate missing out on things when he told me, “You will regret it if you don’t do it.” He told me that he supported me and that we’d work things out as they came up… this meant a whole lot.

3. It felt right.

Practicing has become a crucial part of my life again. While at school, I was instructing 3+ mind/body classes per week, but never really understood how much my mind and my body needed those classes. Now that I am practicing regularly again… It just feels right. By body feels good and I am calmer than usual. Yoga has also improved my running and made me feel a lot stronger.

Of course, in the end… I knew that this was meant to be. Hesitating about money and lost time was a little silly. Sacrificing 200 hours now, will offer so many opportunities in the future — so, it’s not so much a sacrifice, but a gift. I might have been over-thinking it all, but now I am more certain than ever.

Thank you to all of my supportive friends and family. <3 Can’t wait to start this new journey — and enlighten you along the way!

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Last minute gift (card) ideas for the healthy

By Emily McLaughlin

You waited last minute, didn’t you? It’s okay, so did I. Instead of getting all stressed out by crowds at the mall while picking over half-empty shelves, just go right to the register and grab a gift card. Here are a few gift cards your health/fitness friends would LOVE to get this holiday season:

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Trader Joe’s: Whether it’s for $5 or $50, a  gift card to Trader Joe’s is always appreciated and could go a long way!

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Lululemon: Put off that gift for that special someone in your life? You best friend loves yoga but you don’t know what the heck to get them? Mom is on a health kick? Get the person a Lululemon gift card. Some of the items in the store are a little pricey, so take a look around before you decide on a number.

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Bike/run/dance shop: Ask around and find out if there is a local shop that your gift-ee likes to go to. (This goes for health food stores as a well.) If there a place they go locally, get them a gift card there. Coming up empty? Resources not pointing you in the right direction? Google nearby shops — they are everywhere!

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Spa: This is something that few people buy for themselves… even if they understand the health benefits of a good massage/skin treatment. If you have someone on your list who is always busy or often working out, do them the biggest favor even and give them the gift of relaxation. For the ladies, a mani-pedi packages works too!

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Gym/studio: It costs a lot of money to stay healthy. One of the most costly things is a gym membership or yoga package. Help a brotha’ or sista’ out and get them a month to their favorite place.

How do I know these gift cards will not disappoint? Well, it’s a hunch based on the fact that I, personally, would love to receive any of these gift cards for Christmas. <3 Hint, hint.

You must be better at yoga

By Emily McLaughlin

namaste

You must be better at yoga because you are moaning, grunting, showing off and passing gas in class, right?

Ok… let me explain. In class last night, a few interesting things happened — paying mind to certain (natural) bodily functions and noises in particular. I understand that yoga is all about cleansing and getting in touch with your body, but should boundaries be drawn when the people next to you, behind you and in front of you are one foot away?

In my transformation from an amateur to a regular yogini, there are a few things I have learned to get over i.e. panting, sweaty neighbors and the glorified, expert yoga goddesses a few mats away. There are, however, a few things I have not gotten over quite yet.

If you are newer to yoga and haven’t gotten to this point of ‘I’m over it‘ (I haven’t), you might become distracted often in class. Even regular yogis who have practiced for decades might find themselves easily distracted some nights… it just happens.

  • For example, you might be annoyed with the person moaning next to you. I’m all about ouija breathing, but I’m not into the moaning. In class, I find this distracting and hard to zone out. Those doing the moaning might be having a sensational in-body experience, but their experience sometimes takes me out of my own for a brief time. This is something you will get over if you stay true to your practice and stay in-body… I’m not completely there all the time.
  • Another hard-to-get-over distraction in class is when you neighbor, well… farts. Is passing gas multiple time in class without saying, “excuse me,” okay? There was one person who just kept on doing it in class last night. In the moment, I was thinking that if they are comfortable enough to let it rip in class, they should be confident enough to take the blame and say, ‘pardon me.’  I highly doubt that they are soooooo into practice that they didn’t notice their release.  I know it’s natural, and that they can’t help it with those twists, but… hm… don’t know how long it will be before I get over this one.
  • Yesterday, my yoga instructor said, “You know, we recommend a shower before class for times like these.” At that moment we were flipping our one-legged dogs over to a backbend, each of us getting closer and closer to our neighbors. Being stinky during yoga makes your neighbors even more uncomfortable. I keep deodorant in my car, my gym bag, my desk at work, my purse…. pretty much everywhere… in the hopes that I don’t bother my neighbors with an uncomfortable stench. The smell, however, is not what bothers me the most (usually the incense is more powerful) — rather, when the sticky person’s sweat flies my way, tainting my lululemon mat.
  • Skimpy clothing bothers me on occasion. My eyes don’t usually wander too far off my mat, but if they do and they catch a glimpse of your tacky see-through pants, belly dancer crop-top, barely-there shorts or bum crack, I’m going to be distracted.

I know, I know… I sound like the snobbiest of snobs. The reality is — I just don’t understand my yoga practice completely. I’m not over it and I’m not totally into it. I’ve always been into yoga for the fitness aspect, i.e. building strength, burning fat and getting my sweat on, but I am not completely in tune with the more emotional, in-body aspect of yoga.

Bottom line, yoga is about being selfless and being selfish — I’ll explain.  For an hour or so, yogis surrender their bodies and minds to the practice. This helps us focus on the good, shutting out our problems outside of class. We take this selflessness into our daily lives and control our negative emotions with simple stretches and breathing techniques, offering good vibes to others. It’s easy to do this because, before we know it, we will be able to get back on the mat and practice again.

At the same time, this is very selfish. We take an hour or more to forget about everyone and everything except ourselves and our bodies. These two opposing ideas — selflessness and selfishness — work well together.

With practice, I hope to get to a point where I am over it and into itUntil now, I’ll take these aforementioned distractions with a grain of salt and a big ouija breath.

Big…

Yoga…

Announcement…

To…

Come…

 … This weekend.

Health and fitness: Holiday wish list

By Emily McLaughlin

With Black Friday around the corner and holiday shopping in full swing, I thought I’d put my health/fitness wish list out there. ; ) There are a few things I do need (i.e. a new gym bag, some cold-running gear, a fresh yoga mat), but there are also some things I have seen here and there that I long for… plus, it’s nice to dream.

1. Gym bag
This medium-sized bag features an inside compartment for (dirty, smelly) sneakers and a sleeve to keep your laptop safe. Another great feature is the water-resistant fabric, protecting your things from nasty weather. A gym bag like this is perfect for someone who works out immediately before/after work or school.

2. Yoga jewelry
I am obsessed with all of this yoga jewelry, especially the gold lotus bracelet (hint, hint). Click the image to visit the Etsy store and buy one for the Yogi you love.

3. Yogi bundle
Another great gift for your yoga-lover is this “Breathe, Bind & Align Package” from Manduka. These props are great to have around when practicing at home post-run, etc. This particular bundle starts at $110, but you can find these pieces a little cheaper elsewhere, I’m sure.

4. Running shoe
I swear by these lightweight Nike Frees because they have done wonders for my shin splints and feel like slippers. From day one, they were a perfect fit and I have never had a problem. Buy a pair created by Nike or let your loved one customize a pair themselves — the possibilities are endless. (I know, because I just spent 30 minutes playing around.)

5. Stick roller
This I need. Anyone who has used one of these after a rough workout knows why. These rollers are amazing, and this one is travel-sized (!) so it will fit perfectly in that gym bag I mentioned earlier. Use this roller after a long run to speed your recovery and soothe your sore muscles.

6. Paring knife
Every health nut needs a good paring knife for fruits and veggies. I like knives with the guarders because you can throw them in a lunch bag or backpack without worrying about getting jabbed when you go rummaging for food later on.

7. Travel mat
I saw this mat on a FitSugar’s holiday wish list. The Jade yoga mat is only 1/8″ thick, making it light and great for travel. If you are gifting for a regular Yogi, who enjoys close-contact with the ground, this is the mat to get. If you are buying for someone who is newer to yoga, or might enjoy a little more cushion in their mat, go with something thicker.

8. Run gloves
Of course, no list would be complete without my lululemon must-haves. I have these Brisk Run Gloves and they are… by far… my favorite running accessory in the cold months. The gloves have reflectors and iPhone-friendly fingertips — what more could you ask for?! However, lulu advises that you don’t text with the gloves on — I can confirm that it is a little difficult to send a quick text with the gloves on completely… but it’s not impossible.

9. Toasty tights
Another pick from lululemon are these Toasty Tech Tights. Features include: four pockets, reflectors, a high-rise waist, full-length leg and lulu’s Tech Fleece fabric for warmth. These pants have a high price tag ($118), but if they are for that special someone, who is always bracing the cold to run… it’s worth it. I want ‘em.

10. Workout turtleneck
My last wish list pick… another lululemon find. This Run Swiftly Turtleneck is lightweight, but will keep you nice and toasty during winter workouts. My neck is always cold when I head outside for a run, but I never want to wear anything too thick like a scarf or fleece neckwarmer. This seems perfect.

Happy holidays, everyone! Enjoy your Thanksgiving and stay safe while Black Friday shopping!