gratitude journal

Mindful Monday: Go With the Flow 

Happy happy Monday, y’all!  How about that extra hour of sleep you got last night? What a perfect way to begin today with a feisty attitude of gratitude!

“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”

Would you like to be happy for the rest of your life? Then follow that one simple idea by Lao Tzu. It’s truly that simple. Yet … 

We’ve been resisting change literally since birth! Born into a cold, loud world, we start our lives crying and in shock. 

And change continues to happen so rapidly. And we fight it every step of the way … even before we learn to actually articulate the word, “No!”

It continues through childhood. Resisting the rules and expectations first from our parents then our teachers and society at large.  

Do I even have to mention teenage rebelliousness here?

And finally as adults … we continue to resist! Yes, one side of us strives to fulfill our social duties, obligations and expectations in exchange for acceptance from our family, friends  and colleagues. But the other side of us craves to revolt against every belief, dogma and standard that has ever been forced down our throats! We long to throw caution to the wind and live with our own rules and experience freedom. 

Just think of how you react when you show up to yoga and your favorite teacher had to sub out class last minute. Or you open up an app you use every day and it’s been completely updated and it’s super hard to navigate. We simply don’t like change.  Which makes us resistant. Annoyed. Inconvenienced. Not happy. 

And this is just the little stuff, right? 

Some big stuff has happened in my life lately, and I’m struggling to accept and go with the flow. So much easier said than done. A friend of mine who I’ve known for nearly thirty years – my best friend during my rebellious and exploratory, toeing the line 20s – was placed on life support recently.  I’m still reeling from the shock of it. Disbelief. Regret. So much inner resistance. 

Other stuff too. No need for details. You get it. We are all struggling and battling with our own inner turmoil each day. 

So how do I deal with this huge curveball that life has thrown at me?

Each time my feelings and thoughts overwhelm me, I just breathe deeply and allow myself to experience whatever bubbled up. 

I then direct my awareness to so many fond memories and I feel grateful for all the time we had together.  And I dedicate my efforts to her throughout the day. Doing things on her behalf that she may not ever do again.  Or truth be told, she would never do anyway. I could never get that girl on a yoga mat! 

And I remember that despite the lie we all whisper to ourselves, that there is enough time, life is fragile and amazing and each moment is a blessing. Each breath truly a gift. 

My work is non-resistance. To open and accept and laugh and love as much as I can for as long as I am able. 

Let’s stop wasting time complaining about the weather or other things we cannot change. Let’s live with purpose and joy and acceptance. 

Something magical will happen to you today! I feel it coming. Best. Monday. Ever. 🙏🏾

Mindful Monday: Ugh. A painful truth 

Happy happiest of Mondays, friends! Wow! I dont know about you, but I have been so enjoying this scorching weather lately! Maybe it’s my Indian Filipino genetics. But I loooovvvvve the heat! 

Todays blog focus is on a painful truth: We can’t outwork a bad diet. We just can’t do it. Trust me. I know. 

Now mind you, I was able to do it in my 20s and even my 30s. But that’s no longer how it works. The fact is, if you play, you pay. 

Early in my career as a yoga teacher, I was teaching seven days a week. Something crazy like 25 classes and 6 of them were Sculpt classes! Talk about working out! Oh my poor body was so tired, but I used the rationale that I could eat whatever I wanted since I taught so much. And naturally, the  foods I craved were simple carbohydrates, caffeine and sugar, sugar, sugar. Right? Because my body was looking for quick energy. 

So you’re probably thinking that I should have been in the best shape of my life! That’s exactly my thought back then! 

Well the truth is I gained 30 pounds that year. Thirty. Pounds. The extra weight didn’t feel good on my body. Which resulted in me not feeling good in my body. And that’s a really yucky feeling to have. 

It took me a while to pull myself back. Drop a dozen classes. Take time to heal and to rest. And to try to rebuild my loving relationship with my body. It’s still a struggle! 

What’s been so helpful is to once (sometimes twice) a year do a 21 day total reset. I pull out the following things from my food intake:

All animal proteins

Gluten

All processed sugar

Alcohol 

Caffeine 

My first thought is always: well what’s the purpose of getting out of bed? Lol. Excellent question!

This detox is absolutely a tremendous challenge. But it becomes a 21 day journey of learning so much more about yourself. What role food plays in your life. And the discovery of how GREAT we can and should feel when we wake up each morning!

There are no supplements to purchase and we eat real food. Whole organic nourishing and yummy food! 

And we do it together. As a YBD community. 

We start soon! Here’s the info!


Please email me for your questions: nadja0914@gmail.com. 

Have a wonderful week my Yogi friends! 

Anicca! Anicca! Anicca! Be happy! Be happy! Be happy! 

Mindful Monday: April Showers Bring May Flowers

During a huge downpour between classes at YBD Downers Grove, Bernie, Katie and I did what most normal people do – we did a little yoga in the rain!

Happy Monday, radiant, hydrated, nourished ones! Yes, yes, yes it’s been raining for days! Personally, I love the rain.

The weather is our prime example of the impermanence of all things. Annica! Annica! Annica! Be happy! Be happy! Be happy! I can still hear the words of my meditation teacher S. N. Goenka.

Without rain, all things in nature would cease to exist. We ourselves can’t survive very long without water. In fact, we are pretty much walking skin bags of water!

There are songs and movies about the rain. It’s a powerful force of nature.  We have entire genres of clothing dedicated to the rain. Poets and photographers and artists try to capture its magnificence.

Your second – chakra – swadhisthana – is the water element: its primary association is emotional health, intimacy and creativity. When swadhisthana is open and balanced, we enjoy life fully and expansively. We live authentically without fear and experience love, intimacy, sensuality honestly and non-judgementally.

Water in its form of rain can be soft and rhythmic or powerful and even destructive. It’s both formidable and without form.

These rainy days won’t last – so put on your galoshes and go jump in puddles! When my son Julian was a little boy,  splashing in the rain (and mud!) was one of his favorite activities.


Have a great week! Stay hydrated! Be happy!

Mindful Monday: Welcome to February 

Happy Mindful Monday, friends! Well we made it through the looooongest month of the year together. We’ve watched the groundhog look for his shadow, and we watched Tom Brady lead his team in an unbelievable comeback in last night’s Super Bowl! Well,  yogis,  it’s smooth sailing from here. The days are longer. We have more sunshine. So much to look forward to. And of course the best moment is THIS one. Right here, right now. Always.

We hope that you had an amazing January! How are you doing with any resolutions that you have made? Remember that if you stumble and fall, let it be forward. We know from our practice that at any moment, we can inhale and BEGIN again.

YBD had TWO programs in January designed to help us kickstart the new year through mindfully looking at HOW we eat. Both groups met together on Sundays in January and supported one another through a community approach.

Teresa ran her Shred program which included a high intensity workout together each week, plus participants were  encouraged to take three additional classes during the week. They also worked individually with a certified nutritionist for custom meal plans.   Of the 16 participants, they lost a collective 42 lbs (of those that reported their weight loss)! That’s the equivalent of a three-year-old child! or a 15-foot canoe! or a human leg – wait… what? 

Well maybe not the Rock’s leg … But you’re welcome for that image. 😂 

Congratulations to all of our Shred program graduates! Teresa is leading another group through Shred  beginning on February 12! You can sign up at any of our locations.

I had the privilege to lead 23 students through my annual 21 day detox in January! This program focuses on a mindful lifestyle where we remove caffeine, sugar, gluten, alcohol and all animal proteins. We meet and practice together each week and support eachother with daily messages, touchpoints and encouragement. I am so happy to report that collectively  we lost a total of 95.8 lbs (of the 17 people who reported weight loss)! That’s the equivalent of my dog Rupert, a purebred bloodhound!

A two-month-old foal. A baby hippo! In addition to the weight loss, one of our members Jacky B. , who normally suffers from almost daily migraines, did not experience a SINGLE migraine during the cleanse! And Sandy S. said that the journaling aspect of the cleanse literally transformed her life! More than 125 YBD students and teachers have experienced this life-changing cleanse with me throughout the past few years. Watch for the next opportunity to take this cleanse … coming soon.

We know that we are more successful when we hold ourselves accountable to others. That’s why we are so very blessed to have our YBD community to support, encourage and uplift us. Remember we don’t have to wait till the beginning of the year for  new goal or a fresh start. We just need the willingness to begin again. 

Until next week, friends! 

Mindful Monday: Mind Over Matter

Happy Monday, dear ones! We almost have January behind us! Super Bowl Sunday is coming up. Then Valentine’s Day. Spring is not too far behind!

One of my mantras during the winter season is: “I never get sick.” I say it at least once a day as people around me complain about being sick and tired. And ask me how many times I’ve been sick in the past several years. I NEVER get sick. I step in sweat people’s every day. I touch up to 100 people each day, maybe even more! I breathe in people’s carbon dioxide. I go from heated, humid classes to extreme cold temperatures. And I never get sick.

There’s definitely a power to verbalizing clear and precise intentions. When you do that, you set in motion the manifestation of your intention. This is why we start each yoga practice with intention. We merge the conscious with the subconscious. And then we act accordingly. When you speak an intention with conviction, trust and absolute belief, your subconscious mind takes notice and will seek out situations to align you with your wish or dream.

So you have two forces working toward success; your conscious mind is aware of your intention, so you will purposely do things to support it. For me, I’m aware of taking great care of myself. Getting enough rest. Eating properly. Staying hydrated. Observing saucha – cleanliness and purity. Practicing yoga to stimulate my lymphatic system and flush toxins. Creating an ideal environment for my immune system to do its job. Subconsciously, as well, my mind supports me. Naturally repelling me from the chronic sick and habitual complainers. And I NEVER GET SICK.

I recently tested this theory with my best friend and fellow senior yoga teacher Sarah Pogorzelski. For seven days, she had from one to three sick-as-dogs males home with her. Seven. Days. She was not only exposed to various stages of whatever virus or bacteria had infected her boys and her husband, but she was under increased stress caused from having to take care of them! Stress is the first thing that compromises your immune system! When you are stressed, your fight or flight response kicks in, and all of your body’s detox and repair projects are put on hold while your body responds as if it’s under attack. All hands on deck to fight the perceived threat.

So Sarah kept repeating my mantra: “I’m not going to get sick.” Her sons would questions her: “How do you know?” And “What if you do get sick?” But Sarah repeated the sacred mantra. She took care of them and met their basic needs. But she also took ample time to nourish herself and to get the proper rest her body needed. Normally when an illness would sweep through the Pogorzelski home, she would be the last one standing and then inevitably succumb to the illness.

But not this time! The power of the mantra worked for Sarah! And it will work for you, too! Whatever your mind can conceive, your body will absolutely without a doubt conceive. I can hear the wisecracks now: Well, I want to play in the NBA or the NFL. Who am I to doubt your dream? I know people who have accomplished seemingly impossible feats! My good friend George Hood held the Guinness World Record multiple times for longest time in a forearm plank. Diana Nyad was the first person EVER to swim from Havana to the Florida Keys without a shark tank = a feat she accomplished at the age of 64! After failing four previous times. When my dad was younger and living in his native country of India, he saw with his own eyes a yogi buried alive and dug out the next day – he hadn’t moved an inch! Or breathed a breath! And yes, he was still alive! My dad Prem would be so happy to share this story with you – just let me know and I’ll arrange it.

Bruce Lee says it best:

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Happy Happy Happy Monday, dear ones! What will you manifest for yourself this week?

NOVEMBER POSE OF THE MONTH: CHILD’S POSE

Child’s Pose, Balasana

Do you keep a Gratitude Journal? For many of us adding another thing to our ever growing to do list may seem like a hassle, but journaling with joy and appreciation in our hearts reminds us to pay attention to all of the abundance that surrounds us and to appreciate the little things we may take for granted.

This November, we challenge you to create a list of 5 things for which you’re thankful. Those who keep a Gratitude Journal are said to experience many benefits including better sleep, decreased instances of illness and greater levels of happiness.

To commence your practice of thanks, begin with Child’s Pose to still your body, heart and mind:

  • Start in a tabletop position
  • Bring your big toes to touch and your knees mat-width distance apart
  • Melt your heart towards the floor as you drop your torso between your thighs
  • Lay your palms on the earth and extend your arms forward
  • Rest your forehead on your mat or a block

To add Anjali Mudra to your practice, bring your palms to touch, bend your elbows and kiss your thumbs to the back of your neck. Anjali Mudra further develops a meditative state and heightened awareness. Allow this openness to spread within you as your reflect on your practice of gratitude and thanks.

Benefits of Child’s Pose include:

  • Reduction of stress, anxiety and fatigue
  • Opening of the heart
  • Provides a soft stretch for hips, knees and ankles

“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.” – William Arthur Ward