Goals for Growth

Goals for Growth

Hey, there! What's making you really happy right now?

If you didn't have something bright and shiny come to mind within five seconds, I'm guessing you're not actively pursuing meaningful challenges, activities, or connecting with people who make you feel like a better person. So, let's fix that and set some goals and intentions for how you want to feel in all aspects of life. Don't worry, I like to keep things simple. You can figure this out in minutes. I'll show you how. 

Before I do, let's go over reasons for goal setting. 

  1. A goal is a compass guiding you along your path.
  2. It allows you to aim your attention and energy at something you desire.
  3. Resulting in faster results, personal satisfaction, joy, and more energy.

Feel free to skip the goal setting if...

  1. You're 100 percent satisfied with your physical and mental health, relationships, and career.
  2. You've surpassed your personal expectations for yourself.
  3. You're content going through the motions of life.

If, however, you're not gelling with the statements above, let's get clear on your desires. There will be no more spreading yourself thin and getting lost on things of less importance. You're gonna have a compass to guide you on a daily basis. Let's begin.

10 Second Version

Needing to recalibrate quickly? Ask yourself what you need at the moment. It could be as simple as action, ease, or love aimed at a specific result.

Five Minute Version

What does success look like in these areas of life? How does it feel? (Use the descriptive words below to spark some ideas.)

  1. Health + Body
  2. Relationships
  3. Career
  4. Emotional + Spiritual
  5. Growth + Learning

Action

accomplished, ambitious, active, adventurous, alive, athletic, bold, bountiful, boundless, brave, bright, creative, courageous, decisive, dynamic, deliberate, dependable, determined, empowered, encouraging, focused, generous, inspired, limitless, lively, momentum, powerful, purposeful, productive, strong, successful, vibrant, vigorous, wild

Ease

accepting, adaptable, balanced, calm, calming, capable, centered, clear, clear headed, clarity, confident, content, comfortable, delightful, equanimity, flexible, free, freedom, gentle, graceful, grounded, harmony, healthy, mindful, peaceful, playful, prosperous, receptive, relaxed, rested, reliable, safe, whimsical, whole

Love

accessible, acknowledged, adored, affectionate, appreciation, beautiful, compassionate, connection, creative, delight, dedicated, devoted, grateful, joyful, lit up, love, luminous, nourished, open, passionate, positive, radiant, soulful, thankful, thoughtful, valuable


Simplify

Condense your list to just a handful of words that you can come back to again and again. Here are mine: vibrant, connected, centered, and limitless.

Action Plan

Now that you have your goal words, determine specific actions you can take in each area of life listed above. Action turns intention into reality. 

Set Reminders

Make living a life of intention a priority. Set an alarm on your phone with your words. Remind yourself twice daily. Make efforts toward your goals to find a sense of satisfaction and purpose. Write down the top three actions you'll accomplish each day. I keep track of mine in my Five Minute Journal app. Feel free to use whatever works best for you. Now is the time. You've got this, Goal Getter!

In Aspiration + Growth,

Jody 

 

 

Keep Your Shoulders Happy + Healthy

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Keep Your Shoulders Happy + Healthy

I am on a mission to keep your shoulders in tip-top shape. I know far too many yogis and athletes with shoulder issues. As a baby yogi (think pre-teaching days), I injured both shoulders from poor form. Let me help you avoid doing the same.

Instructions for setting a strong shoulder girdle:

  1. Draw your arms into their sockets.
  2. Press into your hands.
  3. Hug your forearms together.
  4. Draw your shoulders away from your ears.

Shoulder tips for your flow:

  1. From plank, shift your heart forward an inch. Lower into chaturanga (crocodile) by bending your elbows and keeping the rest of your body tight. This will stop your chest and pelvis from sagging. Drop your chest 2-3 inches keeping your shoulder heads above your elbows. This transition utilizes the power from your muscles rather than dumping into your shoulder sockets.
  2. Break the habit of scooping your chest when moving from crocodile to up dog.  Instead, when hovering in crocodile, flip to the tops of your feet then push straight up to up dog.

There you have it! Simple tips to keep your shoulders happy + healthy. Test them out. LMK what you think. xx

Cheers to your shoulders and mine, 

Jody

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2 Ways to Roll Your Inner Thigh

2 Ways to Roll Your Inner Thigh

Let me warn you... this can be intense. I popped off the ball as soon as Kirsten got the shot because I wasn't in the mindset to hang here.

Think 90-degree angles in your hip, knee, and ankle for the first photo. There is definitely action in your foot to protect the knee. Drop to your belly to lessen the intensity.

The second photo has a small change with a straight leg.

As always with rolling, don't start at the most sensitive spot. Find an area that isn't screaming at you and simply breathe. Try a place a few millimeters away once you've regained composure. ;) Continue as needed. 

In Happiness + Health,
Jody

Mini Flow Inspired by Redcruiser

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Mini Flow Inspired by Redcruiser

I always get excited when I get to collaborate with talented people. This project is with my good friend, and talented designer, Heidi Schweigert (aka Redcruiser). Her illustrations and work have been in all of your favorite stores like Anthropology, Paper Source, Target, etc. She has created a gorgeous calendar for 2018 and I'm happy to provide a short sequence inspired by her artwork. You can find the calendar and other beautiful things at www.Redcruiser.com

The whole flow takes about 10 minutes at a normal pace, but I've sped this up for your viewing pleasure. ;)

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Release Upper-Back Tension

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Release Upper-Back Tension

 

Your upper back needs fine tuning to keep tension at bay. Typical daily activities like typing, reading, driving or cooking cause you to round forward. Let's counterbalance this. Here's a super quick sequence to get the job done.

 

1. Start in Table. Stack shoulders/wrists and hips/knees.

2. Move into Extended Puppy by  walking your hands out as you slowly drop your chest. Push your hips back while drawing your arms into their sockets. You can place your forehead down or take the option of resting your chin on the mat. You'll get a fantastic stretch in the lats and along the spine with this pose. 

3. For Hare, start in Child's Pose. Grab your calves or heels. Then round through your upper back and place the top of your head on the mat (little pressure in the neck, please). This is a great way to access your rhomboids between your shoulder blades.

4. Thread the Needle starts from Table. Open your left arm toward the ceiling. Then thread it underneath you, placing your left temple and shoulder on the ground. Reach your right arm straight in front of you. Press both arms into the ground and draw your shoulder heads away from your ears. The stretch will wrap shoulder-to-shoulder across your back. Repeat on the other side.

That's it! Short and sweet. This is one of my go-to sequences in the morning to get my upper back primed for the day. Give it a try and let me know what you think.

In Happiness + Health, Jody

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7 Poses To Warm Up

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7 Poses To Warm Up

Looking for a simple warming sequence to start your day or practice? I've got you covered. I use this flow in most of my classes. Feel free to add on by including your favorite standing pose at the end and repeat on both sides. You've just created your own personal practice. Yay, you!

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Perfecting Imperfect Action

Perfecting Imperfect Action

Imperfect action is better than perfect inaction. -Harry Truman

While I'd love to curate perfectly worded missives alongside stunning pictures for you, my time is much better suited for quick snippets of joy and inspiration. Feel free to peruse my Instagram for all the imperfect action I like to share with you. xx

Balance Strategies: Part 3

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Balance Strategies: Part 3

This is Part 3 of my Balance Strategies series. We live in a world where we feel a need to fill every second with people, activities, and thoughts. I’m on a mission to help you do more of what lights you up physically/mentally/socially, and less of what doesn’t. Let’s navigate this busy, yet demanding life so you can enjoy it more and stress less.

Cultivate a positive mindset. I began yoga, like most, for the physical aspects. However, I'm passionate about the mental training that it provides. During my teacher training days, I heard about a book called You Can Heal Your Life by Louise Hay. It was the first time that I paid attention to what was looping inside my head. Recognizing that I get to choose where I place my focus and what plays on repeat was a game changer. One of Hay's gems is, "The point of power is always in the present moment." When I get in a downward spiral, I take note of whether I'm mentally in the future or the past. Coming back to her words of wisdom is the quick reference I need to snap out of it. Simple. Powerful. I love it.  

Mistakes are simply mis-takes. So I did this little video series with Brooke at Peace Love Babies. There's so much to consider and I learned a ton. How does one learn? Mistakes. 

You have the starring role in this great movie called Your Life (it's an adventure flick). Don't let the fear of imperfection hold you back. Some Razzie winners have also won Academy Awards. Recognize that your flubs are an opportunity to learn and grow. 

And now I'd like to thank all the yogis for dealing with my dropped poses and extra long holds on one side while I work on my craft. Here are some mis-takes from my video for your viewing pleasure.  

 

Simplicity. I love that word. It makes my shoulders drop as I exhale. I'm the kind of gal who has a hard time focusing in a messy area. My eyes wander and I get distracted. So when I heard The Minimalists speak earlier this year, I was thrilled. They explain, "Minimalism allows us to focus on what’s important in life—health, relationships, passion, growth, and contribution—so we can find happiness, fulfillment, and freedom." I went home and brought two trunk loads to The Salvation Army. It felt freaking amazing. 

Your turn. Think about what can you clear out or donate. Not sure where to start? The Minimalists can help.   

Practice letting go of expectations, competition, and judgement of yourself and others. I talk about this is class. New yogis think that others are judging them for not having perfect form or oodles of flexibility. Truth be told, the advanced yogi is only aware of what is going on in her practice. This, of course, is always a work in progress. Once you get the hang of it, whoa, freedom, baby! Take a moment to consider softening those rigid rules you made up. Maybe even let them go.

Calming Breath Technique. It's super simple. Inhale to four. Exhale to six. Repeat. This extending of your exhale calms your nervous system and triggers your rest-and-digest mode (versus fight-or-flight). Yes, please. I’ll take more of that. 

Use the Calming Breath to center yourself before an activity or adventure. You can also use it to shift into a new feeling. Overwhelmed, angry, or frustrated? Use it! Three to six rounds will help make some space between unwanted feelings and the feelings you desire most. Don’t take my word for it. Test it out. Report back. 

Slowly inhale, two, three, four. Exhale, two, three, four, five, six.
Inhale, two, three, four. Exhale, two, three, four, five, six.
Inhale, two, three, four. Exhale, two, three, four, five, six. 

Cheers to feeling good inside and out! 

Lovingly build your foundation. All of our yoga postures are built from the ground up. If your foundation is off, you won't be able to experience the full benefits of the pose. Life is the same way. Lovingly build your foundation a.k.a. routines and habits. How are you sleeping, nourishing your body, and spending your time? Does an area need tweaking? Start today. No need to stress over it. Baby steps are progress--just put one foot in front of the other.

W.I.N.:: What's important now? Distractions will pop up as you move through this day. Let your guiding light be W.I.N. Michael Phelps uses this to motivate himself while training. It's a powerful mindset. You must take action to reach your goals regardless of how you're feeling. You've got this handled. Go get ‘em!

I'd love to hear your take. Which of these ideas speaks to you? Do you have a technique that helps you find balance? Share away. I love adding tools to my toolbox.

In Happiness + Health,

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How To Transform Your Stress

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How To Transform Your Stress

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Do you get anxious speaking in front of large crowds? Me too. Recently, I was about to take the stage and could feel adrenaline pulsing through my body. I was conscious not to bounce my knee or fidget with my hands. (Man, I was wishing I could strike a power pose behind a curtain!) I was determined to remain confident sitting next to the host of the leadership training. Would my mindfulness presentation be a success? Would they walk away with great tools? Was I prepared? Of course! How did I deal with the anxiety that comes with speaking in front of an audience? I told myself that I was excited. I certainly didn't tell myself to calm down. I was introduced to this concept of reframing the sweaty-palm-inducing activity of public speaking by psychologist, author, and lecturer at Stanford, Kelly McGonigal. She says that telling yourself to calm down before a speech is like telling an athlete to calm down before a competition. She goes on to explain that  stress is a guide that reveals what's important and that anxiety is energy. Wait, hold up! Stress is a guide that reveals what's important--I love this. Anxiety is energy--I love this too!

“Despite most people’s belief that some adrenalin improves performance, but too much impairs performance, the evidence suggests otherwise. When it comes to performing under pressure, being stressed is better than being relaxed.” - Kelly McGonigal, Ph.D.

McGonigal's book, The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It, gifted me these ideas and more.

Key points that I'm loving from McGonigal:

  • The way we perceive stress (harmful or enhancing) has a direct effect on how our body physiologically processes it.
  • Stress is a tool to help you recognize what's important.
  • Anxiety is a form of energy. Use it to work toward what's important.

Stress is part of life. Things we're proud of or passionate about have elements of stress.

Steps to transform stress

  1. Take note of a stressful moment.
  2. Determine the underlying factor of what is truly important and therefore causing you to feel stress. Are you looking to improve a relationship, take the next step at work, find personal growth?
  3. Recognize the deeper meaning of your stress and  take action to move forward.

 

It's worked for me on multiple occasions. Hope it does for you as well.

Dig deeper. Check out MCgonigal's TED Talk, How To Make Stress Your Friend.

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Balance Strategies: Part 2

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Balance Strategies: Part 2

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This is Part 2 of my Balance Strategies series. We live in a world where we feel a need to fill every second with people, activities, and thoughts. I’m on a mission to help you do more of what lights you up physically/mentally/socially, and less of what doesn’t. Let’s navigate this busy, yet demanding life so you can enjoy it more and stress less.

Remove time sucks from your devices. Are you spending too much time on FB, Pinterest, Instagram, or any of their counterparts? Give yourself the gift of time and remove them from your devices. I do this when I become a little to attached to one of these apps. Spend more time doing/creating/living and less time surfing/creeping/gaming.

Keep climbing/learning/growing. I am a forever student in Life 101. My hubby has asked on more than one occasion how I can read so many yoga books. I'm also passionate about healthy living, personal growth, parenting, mindsets, organization, and business strategies. Brian Johnson has helped me gain more wisdom in less time with his Philosopher's Notes. You basically get the cliff notes of numerous personal growth books. Looking to climb/learn/grow? You can check out Brian's offerings here http://ow.ly/Vzi0i.

Mindfully indulge. As a kid, I once scarfed down a box (yes, box!) of Little Debbie snacks because we didn't typically have junk food in the house. Thankfully, my relationship with the sweet stuff has improved. I'm all about eating what I want but in a mindful way. It's simple. Use your senses to trigger your mindfulness muscle. Notice the presentation, smell, texture, and taste. This helps you to slow down, be present, and enjoy the food experience. Not inhale it.

Inner chaos creates outer chaos. Make space mentally and emotionally with a brain dump. Take 10 minutes and clear out everything that's been swimming in your head. Marie Forleo has a quick exercise that will take you out of overwhelm. It's a goodie and I use it every few weeks! Check it out. http://ow.ly/VMfQT

Streamline your systems and routines. First off, no checking FB, email, or Twitter before your get a couple items off your Will Do List. Second, batch, baby! Prep your healthy snacks for a few days so they're ready to go. Make more than one meal at a time. Answer your emails at a specific time each day, not as they come in. (Your notifications are turned off, right??) Set specific days/times for tasks. I get my grocery shopping and errands done on Mondays. Tuesdays are for figuring out class sequencing for clients. Wednesdays are for my website and social media. You get the picture. What can you batch? Smooth out those systems!

Meditation. There is so much goodness that comes from a regular meditation practice. Meditation options include: following your breath, scanning your body, chakra balancing, repeating mantras, and so much more. Do what feels good as this is not a one-size-fits-all situation. Check out www.calm.com for some soothing sounds with a peaceful view. They also have a timer so you don't have to peek (you're welcome). 

Practice radical acceptance. We've covered utilizing our senses to seal in delightful moments. Now let's consider accepting life "as is" rather than resisting what you cannot or choose not to change. Today my car died. Then my phone died while discussing the matter with my hubs. To top it off I realized that I had someone else's license while waiting. Rather than being irritated, I was grateful that I've never had an issue with my car before. I was thankful that I was able to alert my hubby before my phone died. And now I'm happy that I get to see a friend to get my license back. To practice radical acceptance, start small and think in terms of unfavorable weather, sitting in traffic, or dealing with a minor illness. Then when the major thing goes down, hopefully, you're able to handle it with a little more grace and ease.

Do you have a balance strategy that improves your day-to-day? I'd love to hear it. Let's get better together.

In Happiness + Health, Jody

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Balance Strategies: Part 1

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Balance Strategies: Part 1

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"The universe is not outside of you. Look inside yourself; everything that you want, you already are." -Rumi

We live in a world where we feel a need to fill every second with people, activities, and thoughts. I'm on a mission to help you do more of what lights you up physically/mentally/socially, and less of what doesn't. Let's navigate this busy, yet demanding life so you can enjoy it more and stress less.

The power of no. Make space by clearing room. Your time is a limited resource. If you're asked to participate, join, or take part in something that doesn't make you say, "I'd love to!" It's a no. Need help flexing your 'no' muscle? There's a wordsmith I'd like you to meet. She'll teach you how to say "no" to anything ever. Cheers to your less-stressed calendar and state of mind.

Know how to jumpstart your joy. There are a gazillion reasons why we get into a funk. Sometimes it's as easy as waking up on the wrong side of the bed. It's our job to raise our energy and change our less than desirable mood. Here's how... list at least five things that make you crazy happy. Make sure that you can do it in under 5 minutes for less than $5. Mine include: blasting a favorite song, sitting in the sunshine, snuggling with my beagle, cuddling with my kids/hubby, sipping a caramel latte, checking a favorite blog, yoga, getting fresh air, or connecting with a friend. Feelings follow action. Have your joy jump starters ready so you can shift your energy and mood when the time arises.

Create your ideal day. I have this little app called Balanced (go figure:) and I use it to track the activities I want to accomplish every day. My activities are: Create Something, Study, Move My Body, Meditate, and Cuddle + Love. We've already touched on how feelings follow actions, so this helps me to feel creative/useful, wiser, healthier in my body and mind, and connected. What's your ideal day look like?

Savor the moment with your senses. A trick I use to be more present is to pause and utilize my senses. It creates layers to the event. The more information my brain collects, the more likely I'll appreciate it and remember the moment. Take some time to smell, listen, feel, look, and hear what is going on around you.

Hibernate. Rest. Recover. This can be difficult in our fast-paced culture. While I'm transitioning into rest mode, my mind will be racing with all of my should-be-doing thoughts. I have to consciously give myself permission to nap, read, watch a movie, etc. The clock is my friend on this one. I'll set a specific amount of time to decompress. It can be 20 minutes or a full afternoon. During that time there is no guilt. Once it is up, I get back in action. In his book, The Power of Rest, Dr. Mathew Edlund describes four kinds of active rest: mental rest, social rest, spiritual rest + physical rest. How many can you get in today?

Use transitioning breaths when moving from one task to another. This is a technique I've been using to bookend activities and I love how it creates clear sections throughout my day. Inhale deeply with a soft belly, exhale slowly until you're empty, pause for 1-3 seconds, and repeat a few times. It's a great way to create mini breaks and allows for more presence as you shift tasks/roles.

Move your body. This High Intensity Interval Training (HIIT) workout comes from one of my favorite people, Julie Bollinger. Her classes have helped me up my physical game. I highly encourage you to give it a go!

Pick one, two or three of the rounds. Rest 1-2 minutes between sets! Start with a simple warmup up of jogging in place for 30 seconds, squats for 30 seconds, and plank for 30 seconds, repeat for a three-minute warm up.

Round #1: Set timer for 10 minutes and complete as many rounds as possible! 1. 10 squat jumps 2. 10 jumping jacks 3. 10 mountain climbers 4. 10 skaters

Round #2: Set timer for 10 minutes and complete as many rounds as possible! 1. 20 burpees 2. 20 jack touchdowns 3. 20 pushups 4. 20 crunches

Round #3: Set timer for 10 minutes and complete as many rounds as possible! 1. 30 Donkey kicks 2. 30 lunges (15 on right, 15 on left) 3. 30 bicycle crunches 4. 30 sumo squat side bend crunches

Bam! You did it! Now on with your day.

I'd love to hear from you. Let me know if any of these resonated with you. If you have a strategy that you use and love, please share!

In Health + Happiness, Jody

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*Back* to Basics

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*Back* to Basics

Back to Basics :: Just Be Balanced
Back to Basics :: Just Be Balanced

Here is a recovery sequence for your back. It's perfect post workout to improve your range of motion and get you feeling mobile along your spine. Breathe deeply for 1-3 minutes in each pose. Enjoy!

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Go-to-pose :: Lateral Lower Leg

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Go-to-pose :: Lateral Lower Leg

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The key to finding the stretch in the lateral lower leg in a wide-leg forward fold is to press into the outer edges of the feet. Arms can rest on a chair or table in front of you for comfort. Stay here for 1-3 minutes.

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Setting Your Goal :: a.k.a. Desired Feeling

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Setting Your Goal :: a.k.a. Desired Feeling

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Last week, a fellow yogi asked for help tweaking his 'word.' If you're confused, let me back up. In every class, I ask yogis to set a goal, or intention, for how they want to feel when they walk out of class. Typically people will share that their word is 'strong' or 'health.' If you determine how you really want to feel, you will get so much more out of it.

Tips for Setting Your Goal

1. Consider how you want to feel, or relate, to the major areas of your life. Areas to consider: family, work, friends, growth, and beliefs.

2. I encourage you to pick an area of your life that may be a little lacking. An area you need to elevate. Choose a feeling word that is opposite of your current state. Then get out a thesaurus and go on a mission for the perfect word that resonates with you.

3. Your words can change as often as you like. I reevaluate mine every 4-6 months.

Here's my current list: action, ease, purposeful, fluid, and courageous. The beauty in having your goal be a desired feeling is that you can apply that goal to multiple areas of your life. This concept has completely changed how I organized my to-do lists and spend my time. Clarity is power and if you'd like to dive deeper, I highly recommend The Desire Map by Danielle LaPorte.

"Knowing how you actually want to feel is the most potent form of clarity that you can have. Generating those feeling is the most powerfully creative thing you can do with your life." -Ms. LaPorte

All right seekers of health and happiness, have fun connecting with your desired feelings and enjoy the ease that clarity brings.

In Gratitude + Joy, Jody

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Practice in the Park

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Practice in the Park

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It's turning green outside, so naturally I'm thinking of outdoor yoga. Beginning Tuesdays in June let's get our yoga on in nature. We'll bounce around local parks in search of some fresh air and flow.

Practice in the Park

When: 9:30 a.m. June 2, 9, 16, 23, and 30

Where: June 2, Rivers Edge Commons Park. 679 Main St, Elk River June 9, Wright County Park (by river). 15186 96th St NW, Otsego June 16, Prairie Park (splash pad). 13355 90th St NE, Otsego June 23, East Twin Lakes Park. 9435 Viking Blvd NW, Nowthen June 30, Wright County Park (by river). 15186 96th St NW, Otsego

Price: $50 for the 5-week session, or $15 for drop-in

Things to consider: sunscreen, bug spray, sunglasses, layers, and a playground for your big kids. :)

Weather: Yoga will take place unless it's severe. That's what pavilions are for and when memories are made. Keep informed via Just Be Balanced on FB for updates.

Hope you'll join us!!

I want in!!

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Find Your Ease :: Myofascial Release Tools

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Find Your Ease :: Myofascial Release Tools

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I've been getting a ton of questions on what I use to roll with so here's the skinny... I got my hubby this foam roller as and gift and he loves it. It is super durable because it has a PVC-pipe-type core. This will last you for quite some time. You can find it here.

You all know how much I love my therapy balls. We use tennis balls in class, but I personally love and use the Yoga Tune Up balls. You get two in a mesh bag which is perfect for times when you want to work both sides of the spine or cover more surface area. The texture is slightly grippy and therefore handy for the pin-and-stretch technique. You can find them online, or I sell them for $20. Let me know if you're in-need and I can hook ya up.

Get the right tools and find your ease.

In Health + Happiness, Jody

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Tool: Rolling External Rotators of the Hip

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Tool: Rolling External Rotators of the Hip

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Got a tight ass? Good for you. Maybe. Sometimes our external rotators of the hip can get pretty darn tight which can cause pain in other parts of the leg like the lateral thigh. Here's a fix. Grab your therapy or tennis ball. Find yourself in a seated figure 4. Shift your weight to your hands and lift up your hips. Place the ball mid glute. Gently lower your hips down applying more weight onto the ball. You may feel more sensation when sliding the ball laterally. You will notice when you've hit the right spot because it can get super intense. Because of this, I suggest slowing sinking your bodyweight onto the ball versus rolling back and forth. Relax your face and smooth out your breath. Once you can "relax" an area that took your breath away, find a new area a few millimeters away and repeat. Cheers to your happy hips!

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Tuesday's Tool: Body Scan

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Tuesday's Tool: Body Scan

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Physical and mental awareness are in the top three benefits that I've gained from my yoga practice. I'm very aware of how food, people, movements, entertainment, memories, and thoughts of the future make me feel. This awareness is my gage for continuing to do something or to stop. Want to feel good more often? Here's a strategy to help strengthen your sensors which will lead you on the feeling-good-path.

The Tool: Body Scan

The scan itself couldn't be easier. At any point, you pause and scan your body to see how you are feeling physically and mentally. On a physical level, it helps you make decisions that best support your body. If something doesn't feel good, don't do it. From a mental standpoint, you begin to understand how you perceive situations and interactions. You will begin to recognize if the thoughts and reactions you are choosing are setting you up for success or sending you down the path of feeling less than stellar.

When should you scan? Often! Check in with yourself. Establish baselines in different situations and take notes. Do you need to get off your device and rest? Rest. Do you need to stop watching shows that make you feel anxious? Stop. Do you need to spend less time with people who bring you down. Yes. Your life, you choose. Scan. Take notes. Then take action that supports your well-being.

Cheers to building your mind-body awareness and taking action to feel good more often!

Jody

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Tuesday's Tool: Calming Breath

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Tuesday's Tool: Calming Breath

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Yoga, to me, is a set of tools that help set my body and mind right. I'm going to share one simple tool a week to help you feel better in your body, mind, and/or both. Because isn't that what we all want... to feel good? Let's begin. Tuesday's Tool: Calming Breath

Any time I read something that reminds me to take a deep breath, I do it. And I'm always amazed at how good a truly deep breath feels. It is soothing. Something my body longs for, yet I still need reminding.

Today let's focus on the Calming Breath technique. It is super simple. Inhale to four. Exhale to six. Repeat. This extending of your exhale calms your nervous system and triggers your rest-and-digest mode (versus fight-or-flight). Yes, please. I'll take more of that.

Use the Calming Breath to center yourself before an activity or adventure. You can also use it to shift into a new feeling. Overwhelmed, angry, or frustrated? Use it! Three to six rounds will help make some space between unwanted feelings and the feelings you desire most. Don't take my word for it. Test it out. Report back.

Inhale, two, three, four. Exhale, two, three, four, five, six. Inhale, two, three, four. Exhale, two, three, four, five, six. Inhale, two, three, four. Exhale, two, three, four, five, six.

Cheers to feeling good inside and out!

In Happiness + Health, Jody

 

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