manifestation

Mindful Monday: Spring Equinox and 108 Sun Salutes

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Happy Mindful Monday, friends!  Living here in Chicago,  we certainly learn to go with the flow –  especially when it comes to the weather!  No shocker when we go from glorious weather in the 60s to snowfall in the same month, right?  So we learn to go with the flow  knowing this is an unchangeable situation and it also impermanent.  Like life it ebbs and flows and is in constant flux and transition.

Regardless  of the weather forecast, our Spring Equinox will be here in a week! Join your YBD community  for a vigorous practice accessible to all levels this Sunday at our Elmhurst studio from 3:30 – 5:30 pm!  The practice itself  should take about 90 minutes.   The final 30 minutes will be a yin and restorative cool down.

While the thought of 108 sun salutes may sound daunting,  the repetitive actions create a meditative experience.  Most people feel a build up of energy as they flow  and leave practice feeling energized!

Each time I’ve been a student for this practice I’ve  experienced an unbelievable freedom  and sense of being unchained.  My practice becomes a devotion and a celebration and a meditation.   It is truly indescribable.

Some common questions are addressed below:

Will the room be heated ?

I will set the room temperature  between 80 to 85°

Do we go through 108 sun salutations nonstop?

I chunk out the practice in four sets of 27

Can anyone do this practice?

Yes I will offer modifications to make this practice accessible to virtually anyone who is in decent physical shape and injury free

What do I need to bring ?

Your mat and a towel and some water

Do I have to count them on my own?  What if I lose track?

I will be counting the sun salutations,  so students have nothing to do but flow

There is still space available!  Sign up at any studio or online!

Have a great week,yogis!  Hope to see you on your mat this week!

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Mindful Monday: Life is just like the Weather

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Herrick Lake at sunset

Happy happy Monday, oh mindful ones! And what a GREAT Monday it is for most of us – students have the day off from school and many are off from work. Except your friendly, local yoga studios – we will be open for business as usual! Hope to see many of you on your mats today!

We are blessed with continued early Spring weather that started over the weekend and will continue through the beginning of this week! I was able to take advantage of this gorgeous weather by spending as much time as possible outdoors. I’m guessing that you did the same!

The weather always strikes me as the perfect analogy for LIFE. We absolutely cannot control the weather – in fact, oftentimes the weather professionals can get it wrong when even trying to predict the future forecast. No matter how much we wish, petition, pray, meditate and otherwise try to manifest a specific weather forecast, we have zero impact on what is actually going to unfold.

And so it is with life. We like to think we can control so many circumstances and situations and even people and our relationships – but the truth of the matter is, we have so little of an impact on whatever life will bring our way. Yes, for sure, we can create goals and visualize certain outcomes, but there’s definitely no guarantees!

Just like a meteorologist can look at past weather patterns and current weather conditions and make an educated guess on what Mother Nature will bring us, so it is with our lives! We plan and project and strive for a ‘perfect’ life, but so often our lives veer in directions that were totally unanticipated.

We learn from our practice that expectation is the root of all heartache. And that the constant cycle of craving and aversion causes all of our own misery and suffering.

For example, with this amazing gift of BEAUTIFUL weather, we are all very happy and do as much as possible to enjoy it while it’s here! But we must remember that the nature of weather and the nature of life is aniccca – impermanence. So when the inevitable day comes – it’s February in Chicago, friends! – that this weather shifts, it will be foolish to crave for the weather to stay the same. It simply cannot and will not – so anything other than accepting reality AS IT IS, not how we wish it to be, is going to cause suffering.

So when the weather shifts to cold, or snow or thunderstorms or biting winds, we instinctually react with aversion to the weather. Which will also cause suffering, Which seems pretty silly, doesn’t it? Does the weather really have the power to make someone happy or unhappy? If that is the case, we are in for one big roller coaster ride!

Instead, through yoga and other mindfulness practices, we can tap into an inner harmony and an inner source of happiness that is not affected by life’s daily and impermanent fluctuations. The only true and lasting source of happiness is an equanimous mind – a mind undisturbed by the daily ups and downs in life. This is exactly why we challenge ourselves on your mats each practice, we purposely put ourselves in uncomfortable and straining poses so that we can practice BREATHING and calming the mind in spite of the perceived external discomfort.

In this way, we try to break free of misery and suffering. And it is a lifelong practice!

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

Mindful Monday: Radiate LOVE

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Happy Monday, beautiful love bugs! What glorious weather we were blessed with this weekend –  An early Valentine’s gift from Mother Nature! Mild temperatures and just so much light and sunshine! Not to mention the gorgeous and sultry full moon!! ahhhhh… LOVE LOVE LOVE is definitely in the air.

And it all starts with self-love. Which is really the most challenging, isn’t it? It’s so much easier to love our kids, parents, siblings, cousins and even friends. But why is it so difficult to truly love ourselves?

My yoga practice has really helped me tremendously in this aspect of my love life. What is our practice if not a radical act of self-love? Self- awareness and self-acceptance leads us toward loving ourselves, doesn’t it? Yoga lifts us from the clutches of self-doubt and pain and sadness and reminds us of our true nature – pure loving kindness. It touches our lives at every level – physical, mental and spiritual. It is a method for us to make life purposeful, useful, noble and to radiate LOVE, LOVE, LOVE.

As we truly begin to love ourselves, a lifelong practice and a lifelong love affair, we are able to find more depth in all of our external relationships.

Love is patient, love is kind. It does not envy, it does not boast, it is not proud, it is not rude, it is not self-seeking, it is not easily angered, keeps no record of wrongs, does not delight in evil, rejoices with the truth, always protects, always trusts, always hopes, always peseveres. Love never fails

1 Corinthians 13:4, 7-8

Wishing you the sweetest and happiest of Valentine’s days this year. As you acknowledge all of your loved ones, make sure that you are at the top of your own Valentine list!

May all beings be happy, happy, happy and free!

 

 

Don’t do it alone- Find success with 4 Week Shred in February!

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Our successful 4 Week Shred nutrition and boot camp program is coming back to Western Springs February 12th!

We are running an amazing promotion, Shred with a Friend and Save through February 12th. Sign up with a friend or family member and save 20% EACH for our February session.

Our unique, customized program offers you 4 nutrition workshops, a meal plan from a registered dietitian, and 4 boot camp workouts. Our program is designed to educate and motivate our clients to achieve their health and fitness goals with the support of a group setting and professional counsel.

4 Week Shred will give you the tools you need to kick start or maintain your goals. You can do it- and we can help!

For more information, please contact Teresa at 4weekshred2017@gmail.com. Please see below for more program information.

What is 4 Week Shred?

4 Week Shred is a food and fitness program designed to support, educate, and motivate. We will meet once a week on Sundays for a boot camp workout and nutrition workshop.

Program Schedule:         

Sundays 2/12-3/5
3 pm to 5 pm
Nutrition Workshop and Boot Camp
Western Springs YBD

Due to the customized meal plans, nutrition workshops and coaching from the Shred Leads, we will have to limit the number of participants!  Secure your spot today!

Components:

  • Customized meal plan written by Registered Dietitian (RD), Susan Rizzo
  • 4 Nutrition workshops with opportunity for Q+A with RD
  • 4 HIIT boot camp classes customized for maximum results
  • Customized workout plan
  • 1 month unlimited yoga and yoga sculpt at ANY 6 YBD locations
  • Support from fellow Shredders and leads
  • Food and experience journal
  • Hard work and life changing RESULTS!

 

Pricing:

Yoga By Degrees Members: $150- includes 4 HIIT boot camp classes, 4 nutrition workshops and customized meal plan

Non-members: $275 – includes 4 HIIT boot camp classes, 2 nutrition workshops, customized meal plan, one month unlimited yoga and yoga sculpt classes at ANY YBD location

Shred with a Friend discount: $120/$220

Email Teresa at 4weekshred2017@gmail.com for any questions you may have!

Are you ready to sign up? Enroll online, in studio, or over the phone at any YBD location by February 12th!

If you want to read about a Shredders experience in April, please follow this link https://breathesweatsmile.wordpress.com/2016/05/11/4-week-shred-success/

 

Who are the leads?

Susan Rizzo, RD, LDN, CDE

Registered Dietitian susan

Susan has been a Registered Dietitian (RD) for over 30 years. She is passionate about the value of good eating and exercising for its role in health. For the past 15 years she has enjoyed educating clients as nutrition counselor and diabetes educator for AMITA Health-Alexian Brothers. Over the years she has been involved with various weight loss programs including Weight Watchers, the YMCA and The Solution Program.  Recently she has advised clients involved with The Daily Herald’s Fittest Loser competition. Susan holds certifications of training in Adult and Pediatric Weight Management with the Academy of Nutrition and Dietetics. Her expertise in nutrition has helped many clients individualize their food choices leading to improved weight and health status.  She is dedicated to educating people with the tools needed to self-manage their weight and meet health goals. A long time believer in the powers of physical activity she has enjoyed a variety of pursuits throughout her life including running, walking, yoga, tennis, ice skating, soccer, biking and dancing. She raised 4 children and is sensitive to the needs of busy lifestyles.

Teresa Larem

Yoga Instructor/ Yoga Sculpt Instructor/Shred Facilitator

 Teresa has always been a lifelong athlete, starting with soccer in kindergarten and Teresa 2continuing with tennis, basketball, softball, track, yoga, dance and rock climbing. If it’s active she likes it! Teresa discovered Yoga sculpt in 2013 and has been in love ever since due to the intensity, fun and results she has received from sculpt and fusion.  She began teaching Yoga in 2014 and soon followed with Yoga Sculpt in 2015 and has recently helped train the latest group of teachers at YBD. She loves teaching sculpt and fusion because she loves to have fun and motivate people. She truly believes that being active is the key to a long and healthy life and hopes to make working out fun for her students. Her other hobbies include soccer, CrossFit spin, walking her dog, reading, and yoga.

 

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?

Mindful Monday: New Year, New YOU

imageHappy First Mindful Monday of 2017, yogi friends! It is truly a blessing that we have an opportunity for a crisp, clean, beautiful slate! The truth is that we ALWAYS have that opportunity – each morning we are reborn. Each new breath carries with it pure potential. Yet the symbolism of a brand-spanking-new, squeaky clean year for a fresh start is simply irresistible!

Often times, it is not the daily increase, but the daily DECREASE where you find significant growth. More than 100 of our YBD teachers and students have participated in my 21 day reset detox over the past four years, and many have described this experience as life-changing. I’ll be leading it once again from our Wheaton studio this month. Continue reading, if you are at all interested in uncovering a brighter, shinier, leaner, healthier and more vibrant version of YOU in 2017.

Why a detox?

We will be removing five potentially harmful substances from our diets in order to observe the deeper levels of our unconscious minds and uproot deep-seated complexes, patterns and fears. We will reveal a deeper sense of clarity within and break from the habit of instant gratification.
Removing these substances will create space to observe a deeper connection to the role food plays in our lives and how it affects us. You will have the opportunity to break from artificial stimulants and depressants and return to the natural rhythm and flow of your body. Ending the vicious cycles of spikes and drops in your blood sugar levels and self-indulgence followed by self-flagellation.
The human body is a brilliant living organism that has the intelligence to heal and rejuvenate itself. This cleanse will allow you to identify and to eliminate your common cravings and triggers – releasing yourself from stale habits and moving you toward a higher level of wellness.
It takes 21 days to shift your tastes and cravings and start to respond to healthier, simpler foods. Your blood sugar will balance out as you are freed from old addictions.
Over these 21 days, you will be performing a hard REBOOT of your habits and routines surrounding food. It is most interesting to see what happens with those substances we cannot “live without” (morning jolt of java, day drinking, evening glass of wine?) I challenge you to LET GO and see what happens. Can you transcend your petty attachments? Aren’t you stronger than your desires? What is it we are covering up with food?
The process will be key during the detox. What comes up? Emotions, struggles, triumphs – you will begin to see exactly how food has affected your moods, body, mental state. You will uncover emotional attachments to food – do you reach for a cookie when you’re unhappy?

This process is a GIFT to yourself and to your body. Removing processed foods and alcohol gives a break to your liver and kidneys; your body will release stored junk (toxins, emotions, habits). You will experience more clarity about yourself and within your relationships as you begin to confront your own defenses and barriers.

Please remember that we are working toward progress and NOT perfection! If you’re ready to jumpstart your path to a healthier body, clearer mind and a deeper sense of conscious awareness, then this cleanse is definitely for you!
ANYONE can do this cleanse for 21 days. It is medically unassailable, and you will literally feel your body and mind vibrating from their highest levels. But it is definitely not for EVERYONE. This cleanse is HARD WORK. You will be forced to your uncomfortable edges. It is a way of living and eating SIMPLY for 21 days. Where MINDFULNESS reigns in every moment of your day. How much are you willing to WORK to begin to truly unlock your POTENTIAL?
Sign up at any of our YBD locations or online! We will meet Sundays 3- 5 p.m. in our Wheaton studio on January 8, 15, 22 and 29.
Wishing you and your family a new year filled with happiness, good health, success and prosperity!

 

 

Mindful Monday: Dhyana

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Happy Monday, friends! Well we’ve managed to get through another Christmas! Whether you absolutely love this time of year or are counting the days until your life goes back to its routine, time continues to march onward. Now is the time for contemplation of the year 2016 and goal setting for the year 2017. What things did you do great this past year? How will you build upon those successes? What were some misses this past year – and what are the growth opportunities you’ve identified? How will you choose to spend your last week of 2016? I just know that there are amazing things in store for you in the upcoming year!

If you’ve been following our blog weekly, you’ll know that we’ve been covering Ashtanga yoga – the eight limbed path of yoga. Below is a quick recap of the previous six limbs that we’ve disussed.

  1. Yamas – the guidelines for social behavior: clean your home
  2. Niyamas – self-disciplines: reverence for your home
  3. Asanas – yoga poses: start to settle into your home
  4. Pranayama – breath control, life energy: animate your home
  5. Pratyahara – the withdrawal of external senses, to rest in your home.
  6. Dharana – immovable concentration of the mind

Dharana sets the stage for dhyana, the perfect contemplation of meditation. It is total absorption into the object being focused on. This uninterrupted flow of concentration creates devotion. Dhyana distinctly differs from the one-pointed concentration of dharana in that it is ultimately a state of being keenly aware without focus. In this quiet stillness the brain produces few or no thoughts at all. The strength and stamina it takes to reach this state of stillness is quite impressive. In dhyana we dissolve separateness and experience the deep river of peace.

As you cultivate a consistent meditation practice, you will derive both mental and physical benefits in your life. Modern science and medicine are just now measuring the benefits of this ancient practice to explain how the body physiologically changes and how each of the trillions of body cells are charged with more prana (energy). Increased life force or prana results in joy, peace, and enthusiasm. Below I’ve listed a small percentage of the vast  benefits of mediation.

Physical Benefits

  • Lowers high blood pressure
  • Reduces anxiety
  • Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases energy level, as you gain an inner source of energy
  • Can assist with weight loss and other physical goals
  • Improved athletic performance
  • Can provide significant relief from asthma and allergies

Mental Benefits of Meditation

Meditation brings the brainwave pattern into a relaxed state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

  • Emotional stability improves
  • Creativity increases
  • Happiness increases
  • Intuition develops
  • Increase in mental clarity
  • Sharpens the mind by increasing focus
  • Slows aging of your mind
  • Can help with improving relationships

How do you tell the difference between concentration and meditation? If there is awareness of distraction, you are concentrating and not meditating. The calm achieved in meditation spills over into all aspects of your life. Try practicing meditation during a hectic day at work, shopping for groceries, attempting to return/exchange holiday gifts, or even waiting in a busy queue of traffic!

As you set your goals for 2017, perhaps sitting in meditation each morning when you arise may be one of them! Start small; set your timer for five minutes each day and build from there. Imagine yourself at this time next year after a full year of meditating! You are 100 percent pure potential, my friend! Let’s talk more next year… On behalf of all of us at YBD, wishing you and your family a safe, healthy and prosperous new year filled with love, happiness, success,  yoga and meditation!

Mindful Monday: Learning to Let Go

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Why is it so difficult to detach? From things, situations, people. Walking away is always hard because you don’t know what lies ahead. It’s a big risk!! You could be leaving “good enough” for “way worse”!!!

However, in choosing to stay in a less than ideal, uplifting, nurturing, inspiring situation, fear is your captor. And the greater risk is in never having tried; never having had the courage; and most importantly, never trusting in a higher power and purpose to lead and support you.

It may seem safer to remain in a known environment than risk the possibility of ending up with less than you started with. You may feel more in control of your life and feel you have more certainty and stability. Unfortunately, security and safety are states of mind – intangible concepts that are not guaranteed to any human being walking this earth. We all know life can change in an instant – and the mediocrity that we have been clinging to can be snatched from our grasp, leaving us empty handed.

On the flip side, being willing to trade in all you have and all that you have become for just a shot at the opportunity for true fulfillment, purpose, motivation, passion and freedom seems less of a gamble in the bigger picture! Look at your life backwards; how do you want your children and grandchildren to remember you and eulogize you? What will your legacy be? How will you explain your life to your Source after all is said and done?

We are all magnificent, unique manifestations of God’s purpose for us. Yet we spend so much time conforming: seeking approval from others, trying to impress them, wanting their acceptance, that we stifle the very uniqueness that makes us special and relevant.

Your journey has led you to exactly where you are destined to be right now. While you cannot predict the future,  security comes from within and is not attached to what you possess. As we continually listen to our inner voices, we can focus on fulfillment rather than “success.” And you will never look back with regret and longing for what might have been. Trust in the power and beauty of your dreams.