The Yogi’s Ivy League: Week One

This experience is almost indescribable.

The first day was a whirlwind. Upon my arrival I went to a Kripalu yoga class, ate a delicious dinner with two of my new roommates and went to the first program meeting. I was overwhelmed by the forty-something faces gathered in our space, The Shadowroom. The nervous energy was almost tangible.

However, even without college-orientation-like icebreakers or structured assimilation activities, I grew to love these people very deeply and very quickly. Everyone, including staff, was compassionate, warm and positive.

As the days progressed, we woke up at 5:30AM to attend two hours of yoga (Sadna), ate beautiful breakfasts, had more yoga and lectures throughout the day and typically ended around 6:00PM.

Although I taught yoga to friends and acquaintances, this training taught me countless techniques and cues

I neglected pre-Kripalu.

Kripalu not only allows space for non-judgmental introverted insight and self-compassion, but also heightens my awareness to my surroundings. I’ve never been somewhere that provides this much comfort, emphasizes self-care, and fosters learning. 

So basically it’s more than I ever expected. I guess Kripalu (or Crypalu) really is the Yogi’s Ivy League.

Our Morning Sadna Routine (1 hour 45 minutes):

Centering & Meditation

Three Part, or Complete Breath (Dirgha)
Victorious Breath (Ojaii)
Breathe of Fire (Kapalabhati)

Warm-ups (ie. cat/cow, hip circles etc)

Mountain
Half Moon
Awkward Chair
Eagle
Warrior I

Warrior II (Side Warrior)

Triangle
Wide-Angle Forward Fold
Tree
Upward Facing Boat
Downward Dog
Pigeon
Cobra
Boat
Seated Forward Fold
One Legged Seated Forward Fold
Seated Twist
Yoga Mudra
Laying Twist
Savasana

The Sweet Breath (Nadi Shodhana)

I didn’t realize how much I love Hatha yoga, I hope to bring this practice’s structure home with me!



I packed way too much.



Coffee on Saturdays



Frozen Lake

 

Have a great Monday xx

Body Prep for my 200-hour Yoga Program

What’s unique about Kripalu’s 200-hour Yoga Teaching Program is that I will be living on the grounds for 28 days, eating three vegetarian meals a day and do an insane amount of yoga things.

Kripalu is so organized; they sent me two very helpful packets explaining how to maintain my health before and during the program. Here are the things I will be aiming for during the next twenty days.

1. Eating only three meals a day around 8:00AM, 12:00PM & 6:00PM

Setting meal times now will help my internal clock adjust to the scheduled meal times at Kripalu.

The objective is to prepare my body for the rigorous schedule of the teaching program. Here’s an example of the daily schedule:

Morning Yoga 6:00AM-7:45AM
Breakfast 8:00AM-8:30AM
Program Session 9:00AM-11:45AM
Lunch 11:45AM-1:30PM
Program Session 2:00PM-4:00PM
Yoga/Program Session 4:15PM-6:00PM
Dinner 6:00PM-7:00PM
Evening Session 7:30PM-9:00PM

2. Go to bed between 8:00PM and 10:00PM

I already wake up for 5AM shifts for work, I just need to learn to get enough rest. This isn’t college anymore; no more all-nighters.

3. Lengthen & increase the frequency of my yoga sessions

I’ve been doing insanity videos and running a lot lately, now that the date is approaching I need to refocus on my yoga practice.

4. Follow Guidelines for Healthy Digestion:

  • Avoid eating raw and cooked foods together
  • Choose only 3-4 items at each meal
  • Sip warm water instead of cold water
  • Eat without distractions
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Three vegetarian ingredients for breakfast: quinoa, almonds, blueberries.

I’m excited to meet like-minded people, learn more about myself and pursue something that I love. However, I’m nervous that I won’t excel or perform as well as I’d like. I’m also anxious to see how the workload and rigid schedule will work for me.

Above all, the word surreal comes to mind. It’s so surreal that the date is approaching!

xx

Morning Motivation

I always joke about how dorky my white board is, but in reality it helps me stay focused and wake up early in the morning. This board is on the wall across from my bed; prime location. It’s the first thing I see when I open my eyes. At night, I either write down quotes, my weekly, monthly or daily goals and go to bed knowing I have a fresh agenda to tackle in the morning.

These visual, organized reminders help me work toward my goals one day at a time. When I have a day off I feel lost about how to organize my time, so setting up a plan beforehand is always helpful!

How do you get and stay motivated?

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Frida Kahlo magnet photo bomb

Avocado & Blueberry Salads

I know it sounds strange, but these two belly-flattening ingredients pair beautifully together to make a quick, inexpensive meal.

Avocados are full of heart-healthy fats that are great for your hair and skin. Blueberries have antioxidants that also help your complexion. Together, they make a killer beauty combo!

Breakfast Avocado & Blueberry Bowl

Ingredients

1 avocado, pitted, diced
1-2 cups blueberries
Juice from 1/2 lime

Directions

Combine all ingredients and enjoy immediately or within the next two or three hours.

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Avocado & Blueberry Salad

Ingredients

4-5 cups milk mixed greens
1 avocado, pitted, diced
1-2 cups blueberries
Juice from 1/2 lime

Directions

Combine all ingredients and enjoy immediately or within the next two or three hours. Add any seasoning you’d like; salt, pepper, fresh cilantro etc.

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Enjoy & Stay Fit!

Wishful Thinkers of 2014

Resolutions are just wishes unless you have a plan. Create a resolution, or a goal, and don’t just focus on the final product but ask yourself HOW are you going to get there? What are you going to do differently this year? How are you going to measure your progress? Don’t just make a wish (Trevi fountain reference) and wait for it to happen, be proactive!

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Look at your resolutions for 2014 and genuinely ask if you accomplished them. One way to transition from wishful thinking to realization is to create SMART goals:

Specific. Think of what you want to achieve and ask yourself the five W’s: who will be involved, what will I do, when will I accomplish this, where will my progress and final product be and why this goal?

Measurable. Quantifying your progress and goals helps with troubleshooting and motivating you to keep going!

Attainable. Although you can accomplish anything, seeing your objective in an approachable light will be vital. Plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them.

Realistic. Your goal should be something you are willing to work for and able to attain. Setting unrealistic, extreme goals are discouraging and unattainable.

Time. A goal completion time frame creates urgency. For instance, saying “I want to lose 2 inches in my waist someday,” diminishes your intrinsic motivation and increases the likelihood of procrastination. Instead, once you’ve outlined a specific, measurable, attainable, realistic plan then switch that goal to “I want to lose 2 inches in my waist by March 1st.”

Happy New Year!

Stay Fit xx

5 Day Detox

I don’t know about you, but after today’s Christmas festivities I could use a quick cleanse before I enter 2015. This little detox that I created seems like a feasible way to begin the new year with a healthy, clean mind and body.

5DAYDETOX

Here are some links about food combining that were super helpful. When I properly combine whole foods, then my body feels light and energetic:

My New Roots: All You Ever Wanted to Know About Food Combining

Body Ecology: Food Combining

The Detoxinista: Food Combining Chart

Here’s a printable version of my 5 Day Detox:

5DAYDETOX

If you’re interested in a PDF or design for your website like the one in this post please email: bodyculture.us@gmail.com

Stay Fit & Happy Holidays! xx