Taming Travel Tummy: Traveling and eating new cuisines can do some funky stuff for the tum, I know I don’t need to go into details here! I have 2 tricks currently…
The Bod: I ache when I travel! I have always made a point to move around while I’m on the plane or in the car – even if it’s just stretching in my seat. 2 ways I combat the bodily aches of travel…
I love knowing that I have so many tools to take great care of myself and still have a super active and social lifestyle. And of course there are always things I realize I can improve on!
My goal for my next trip…
Drink more water. I honestly am so spoiled by our Berkey Filter that I never like the taste of tap or even other filtered or bottled water. But hydration is so essential! I want this to be a top priority on my next vacation! I could probably strive for more veggies too… :)
What do you do to stay well while traveling? I'd love to hear!
Be (and travel!) well <3
We all know how important it is to get enough sleep, generally. It’s our body’s chance to heal itself physically and mentally. It helps us prevent and recover from illness, have clarity in our minds, and let’s just be honest – be in a better mood! It’s a crucial part of our health and wellness routine, and we all know that! The question is, do we honor it?? Here’s my recent experience…
Dave and I generally go to bed at a decent time and plan to get about 7-8 hours of sleep. That’s our system as a couple. And as I’ve noticed with many of our routines, when he’s away for work, I throw out the system so I can get more done – I have a tendency to overbook myself with “STUFF” while he’s gone, thinking that since I’ll be at home by myself, I’ll have more time to myself and I want to take advantage of it. Sometimes this means staying up a bit later to do some bedtime yoga or an evening meditation, or sometimes it means packing on more work-related tasks: writing more blogs, working on social media strategies, reading self-improvement books, or designing new yoga sequences and playlists. Whatever the “stuff” is, I always assume that I have extra time to stay up late to get things done so that ultimately, I will feel more productive (key word being “feel”), and also be able to spend more time with Dave when he gets home without worrying so much about my to-do list.
Is it worth it? Am I REALLY more productive when I stay up later?
Recently, when Dave was at a training, I decided to stay up late (till 1ish) to get some extra work done and watch motivational/inspiring youtube videos before bed. Harmless, right? NOPE.
The next day…
Ya’ll, this was only after ONE NIGHT of breaking my routine, and going to bed a few hours later, thinking it would be beneficial. It completely screwed up my body physically, physiologically, and mentally. It was SO NOT WORTH IT.
Here’s how “being more productive for 3 extra hours” pushed me farther away from my goals:
SO… My new plan is that I’m creating a work-night bed time for myself, and am not going to use Dave’s work trips as an excuse to throw that out the window. Now of course things in life come up, and I’ll plan for that accordingly, but generally, I know I’ll feel better and be more productive if I can just stick to a routine!
Do you have a general bed time? Have you had an experience like mine where you noticed a ton of negative effects from even just one night of poor or less sleep? Would love to hear your experiences and comments below!
Be (and sleep) well :)
“What are you doing to manage and reduce your stress?” my doctor asked. “Yoga,” I lied. Probably one of the most humiliating moments of my life – when I realized I was the stressed out yoga teacher. And while I was practicing yoga consistently, I wasn’t using it to manage my stress. (Not all yoga is relaxing, we’ll get to this topic on another day).
We’ve all been there. We’ve all gotten to the point of overwhelm with our busy lives, tense and tight muscles that cause physical distress, and the ongoing negative chatter in our monkey mind. It’s part of being human. Even the people with all the relaxation and stress-reduction tools can fall into the overwhelm trap (I say this from experience!)
I want to go deeply into this over the next month or so – how stress management is a practice, and not a one-time thing. And we’ll talk about some things we can do consistently to acknowledge and reduce it. But first, here are a couple of quick ideas for when you need to stop overwhelm in its tracks NOW.
Step 1: Be totally OK with it. We’re not perfect, and nobody asked us to be (except maybe ourselves, right?). It’s a part of our human experience. Just acknowledge that you’ve let it get this far, and put yourself in check! Forgive yourself first, and then take action.
Step 2: Be grateful and appreciative. We all have junky days sometimes, but there are always blessings to count. Think of 10 things NOW that you are grateful for. (Don’t you feel better already?) **My husband always keeps me in check by asking “do you have a roof over your head, food in your belly, shoes on your feet?” I’m like… Oh yeah, good point :)
Other optional things that are super easy and will seriously help:
I hope this gives you some ideas. I want to seriously dive into stress management, but sometimes it’s a stress emergency, so these are a few things I’ve found can help. If you have questions, please let me know in the comments! I’d love to hear other ways you love to stop your stress in its tracks!
What if I told you that a minimal amount of yoga would completely improve your Crossfit results?
There are a lot of assumptions and opinions attached to BOTH Crossfit and Yoga, and it may seem like there is no overlap or even connection between the two. I'm here to bridge that gap. I recently found, through first-hand experience, that the two can seriously complement, even enhance each other. Keep an open mind as you continue reading my tried and true results with a Crossfitter and how it changed her workout and results for good!
This experience and these results reflect a program I designed for a particular individual who practices Crossfit regularly (4x/week), and our intention was to complement and compensate for her training. Our goals were the following:
We did 20-35 minutes of yoga per session, for about 10 sessions together. Her results blew me away.
Here's what happened:
Balance, flexibility, and increased range of motion were all reported by the student. She particularly felt she had much more control during full-body movements and lifting exercises.
But what stuck out to me most was her understanding of breathing! She went from years of holding her breath during Crossfit, to being able to figure out when, how, and why to breathe to support her exercise. She'd come to me excited about how she'd notice being back in her normal patterns of holding her breath, and then break down the exercise they were doing to see how it paralleled something we'd done in our yoga sessions together, and apply the same breathing principles. She said it would immediately improve her movements, increase her reps, and generally make everything more accessible!
So if you practice Crossfit, I dare you to try a yoga class, or better yet, private, individualized yoga - I promise you will see results, and fast!! Switching up your routine can be so beneficial, and it gets us out of our patterns. Always remember to modify for your unique structural condition and practice SAFELY - do your research on teachers before you commit to a class package. Find someone that knows their stuff. And keep up the great work, you rock for prioritizing your health and fitness, regardless of what type of exercise you do!
I'd love to know what you guys think, and if you have any questions about this post! Leave me a comment!
Happy February and Month of Love!!
So excited to share this couples yoga sequence with all of you! We were all put on this planet TOGETHER for a reason, so let’s celebrate love and friendship through the practice of yoga together! This sequence is safe for everyone, and will be fun to try with your sweetheart or with a friend. Plus it’s quick and easy, so they’ll actually agree to trying it! No experience necessary. If you have questions, please leave them in the comments! Please practice the postures in the order they are displayed. Enjoy!
**Always honor your unique condition – if it hurts, don’t do it :)
P.S. Major shoutout to Dave for being my yoga buddy and helping me demo this practice for you!
Morning-Proof Your Day! Ways to set yourself up for success and start your day completely inspired, even if you’re not a morning person… at all!
Let’s get honest for a second. Some people are morning people (my husband wakes up one minute before his alarm and immediately stands up) and some people have a much harder time transitioning (I’ve been known to set multiple alarms – like 6 or 7, literally – and still have to stay in bed for a few minutes before my mind convinces my body to even roll over). The rest of the day I’m extremely positive and energetic – that’s my natural state. Mornings are just rough for me. And by the time I actually get up, I’m always rushed! And cranky. And starting the day that way does not lead to sunshine and rainbows.
It finally came time where I had 2 choices, to completely change or to accept it work with what I’ve got. I chose the latter. I literally Bernadette-proofed my mornings.
Without having to wake up ANY earlier or add ANY extra time-consuming activity to my routine, I’m able to wake up inspired, ready to go tackle the day’s tasks, and even eat a healthy breakfast! It’s all about prepping ahead of time and setting up systems to give your morning the extra kick it needs to get YOU back to your natural state – energized, happy and excited, soaking up the sun. It’s about knowing yourself. And If you know you’re not going to change, work with what you’ve got!
Here’s what happens:
I wake up to a fun and inspiring song, roll over and grab my phone (bad habit, right?) to open my email to an inspiring note (I told you this was fool-proof!), then I walk to my bathroom and see my goals and other love notes posted on the mirror. I listen to my “waking up fresh” playlist (all inspiring and upbeat songs) while I change into my strategically placed entire outfit for the day (we’re talking socks included). Once I’m ready, I grab my pre-packed bag, pre-filled water bottle, and pre-made healthy breakfast and lunch (ones that I can eat on the fly if I need to) and head out. Once I’m in the car, I have my pre-set radio stations (flipping between Elvis Duran and the Christian Rock station always gets me pumped for the day). Suddenly I have arrived at work ready to go, in a cute outfit, fed (sometimes I eat in the car, oops!), nourished by delightful quotes, funny radio shows, and all kinds of deliberately chosen moments to have already been motivated and inspired before I “technically” start my day. I virtually have no opportunities to be cranky, because there is a consistent flow of positive coming at me!
Now how has this changed my day?? I’m not late for stuff anymore (I used to spend all morning running around to grab a snack bar, looking for socks, etc. Now I just get up and go!). I start with a better mood. There are positive words everywhere I look, I’m listening to positive lyrics, and I have healthy food ready to go. My senses are bombarded with positive things rather than being sucked into my negative morning thoughts! I actually eat breakfast. Even if it’s on the walk from my door to the car. I look more put together. It’s all ready to go the night before so I don’t have to think or try stuff on in the morning or settle for something I don’t feel great in because I don’t have time to keep looking. I generally FEEL like I have my sh*t together more often, so I feel more confident and more prepared to have an awesome day.
So here are some ideas, morning hacks you might call them, on how to re-vamp your wake-up routine so you’re set up for an amazing day. Even just one of these will make a huge difference!
I hope this gives you some ideas on how to start your day fresh and ready for success! It’s OK to not be a morning person, but don’t let it ruin your whole day! If you have other ideas or tips for running a smooth morning, I’d love to hear them – please post in the comments!
How to Practice Gratitude NOW - easy ways to add gratitude to your routine (even if you have no extra time!)
One thing I love about the holiday season is that everyone is reminded of how beautiful and wonderful our lives and relationships truly are. We get the warm fuzzies and remember to be grateful, give back, and practice extra kindness. But what about the rest of the year? Can you imagine how much more positive life would be if you remembered to be grateful every day? Let’s turn this into a daily trend, a new habit, and re-wire our brains to find gratitude in the ordinary!! Who’s with me?
Practicing gratitude regularly can help to shift your daily perspective, celebrate all that you already have, reduce stress and negative emotions, improve your self-esteem, and generally just help you live a happier, more abundant life! And best of all, gratitude is FREE!
Here are some EASY ideas to make gratitude a part of your routine!
~Gratitude Journal: this takes a bit longer, but is a great way to combat stress and negative feelings – take 10 minutes a day (or even once a month!) to write down literally everything that you are grateful for! Don’t worry about getting fancy, the ordinary things in life are worth writing down just as much as the bigger things (for instance, a great meal, a good night’s sleep, etc!). You can have a beautiful notebook that you only use for gratitude, or even just write them down on a napkin!
~Make it a daily activity with family or friends. My husband and I each name 3 things we are grateful for every night when we go to bed. It’s so easy, and it’s wonderful that our last conversation of the day is always a lovely one! Pick a time with a friend, your spouse, or even your whole family (dinner table talk, perhaps!) that you all share at least one thing that you were grateful for that day. And the great thing about doing group gratitude, is even if you forget one day, likely the other person/people will remember and keep you accountable!
~Set a recurring alarm on your phone to remind you to think of something you are grateful for at the same time every day – this makes it SOOO easy, you only have to do it once and then every day you will remember to think of something you are grateful for!
~Add it into your daily routine – for example, every time you take a shower, you think of a few things you are grateful for, or every time you get into your car, make dinner, work out, etc! Once it becomes a regular thing, you’ll ALWAYS remember to be grateful because it won’t feel like anything extra, it will just be habit along with that activity!
~Add it into your yoga practice! I like to end each yoga practice with thinking of one thing that I’m grateful for. Just one! Even if it’s something small, it totally counts (usually mine have to do with the next meal I’m about to have – but heck, of course I’m grateful for the food that nourishes me!)
I hope this has helped you see how easy it can be to add gratitude into your daily life and get that instant boost in attitude and spirit! Watch over time how your mind will automatically begin to see the positive in situations, count your blessings, and feel a sense of wonder in the ordinary! It doesn’t have to be fancy, but it WILL enhance your life in incredible ways!
B is a 500-hr Yoga Teacher with the American Viniyoga Institute, a Reiki Master, Seicheim Master, and sparkle enthusiast!