nutrition

Mindful Monday: Yoga Mala

Happy Monday, mindful ones. Well Chicago is definitely living up to its name. Wow! That brisk wind blasting my face this morning is exhilarating. Like a double shot of espresso!

It’s getting colder and darker, and I keep reminding myself that it’s OK. In fact, it’s necessary. So I really try to catch myself before I go on auto pilot and just start complaining about it. Practicing mindfulness with my thoughts and my words is a lifelong practice.

I’m really excited to begin preparations for Yoga by Degrees’ winter solstice celebration. We will observe this auspicious time of year by completing a yoga mala – 108 sun salutations!

According to Sri K. Pattabhi Jois, founder of Ashtanga yoga, each vinyasa (sun salutation) is like a bead to be counted and each asana (pose) is like a fragrant flower strung on the thread of the breath. The garland of yoga adorns us with peace, health, knowledge and self-awareness

While this may sound intimidating, it’s actually a practice that is super energizing. Sun salutations are the perfect way to lengthen, strengthen and flex the main muscles of the body while distributing prana throughout your whole system. Anyone can complete a yoga mala, regardless of physical limitations. Some will modify and some students actually intensify the practice!

When you begin your YBD classes with a handful of sun salutes, you right away feel your heart rate increasing, right? Sun salutes improve circulation, purify your blood and strengthen your physical body. Your lungs, digestive system, as well as your muscles and joints all benefit from this ancient practice. The more you do, the more vital prana circulation is increased, removing energy blockages and unlocking pathways for more energy to flow through you. The natural high you experience from the yoga mala is indescribable.

Our practice together will focus on the shortest day of the year as a turning point – emerging from a place of darkness to a place of light mentally, physically and even emotionally.

Some other benefits of sun salutations are:

• Promotes healthy digestion.

• Strengthens and tones abdominal muscles through alternate stretching and compression of abdominal organs.

• Ventilates the lungs, and oxygenates the blood.

• Rids body of enormous quantity of carbon dioxide & other toxic gases.

• Quiets the nervous system and improves memory.

• Promotes sleep and calms anxiety.

• Normalizes the activity of the endocrine glands – especially the thyroid gland.

• Improves muscle flexibility.

• Improves grace and ease.

Improves flexibility, especially your spine.

So what are you waiting for? Sign up at your studio today! I guarantee you will not regret honoring the changing of the season in this way. Plus it’ll be a great way to blow off some pent up holiday stress and pressure!

Have a great week, yogis!!!

Mindful Monday: Thunderstorms and Sunshine

Good morning, beautiful mindful ones! 

Wow, there’s something about a powerful thunderstorm that gives me such a thrill – and reminds me of how little control I actually have of life. I love that perspective! 

The lightning and thunder woke me up early, early Saturday morning, like 5 am. I spent several minutes standing at the window watching with awe and wonder and feeling such a deep sense of peace in my heart. And it felt so good to get back in my warm bed and be lulled back asleep. Best. Feeling. 

When I woke up a couple hours later, I got ready to go teach three classes in Western Springs. This was so significant for me, because for a few years, these classes were my permanent classes:

10:30 Sculpt

Noon YBD2

1:30 Restorative 

And I would also teach an 8 am class at a health club prior to my triple. 

That was my Saturday for many years. I was teaching 7 days a week back then, and I felt so blessed to be hustling and actually making a living doing what I loved – making my own schedule and all in a virtually stress-free environment. The sun was shining every day back then! 

But slowly my life was shifting. I spent less and less time socializing, because I was up so early each day to teach. I was also utterly exhausted. Physically tapped out. Mentally and emotionally fatigued. Which caused me to further withdraw from my life. If the sun was shining, I was too damn tired to notice. 

I wasn’t sure how to help myself. It was like the rain over the weekend: relentless. I didn’t have time to think or heal or even sleep. If I wasn’t teaching, I was storing up energy and preparing to go teach. I would literally collapse at the end of the day and shut down (with lotsa sugar and carbs and crap!)

It went like that for at least a year! Until I finally started dropping some classes. That was rough! Guilt over giving up classes entrusted to me. Attachment to my classes and my students. Fear of losing the income. But I knew I needed some precious time to heal and rest. 

Over the course of the next year, I continued to drop classes. Slowly but surely. First I gave up my Sundays. Then my Thursday nights. Then Tuesday nights. Then Wednesday nights. No more 6 ams either. Finally … my four Saturday classes. And just this year, I dropped my Friday evening class. 16 classes in all. 

It took another year to soothe my circadian rhythm back to some normalcy. I was still pretty much a hermit; exploring my introverted side and still not socializing very much at all. I needed all of my time and energy to process. I’m still processing. 

But last Saturday – driving to Western Springs on a rare Saturday that I was actually working in the middle of a downpour –  felt like pure, unfiltered middle-of-a-heat wave sunshine!!

It showed me how far I’ve come in terms of balancing my life and our favorite yoga buzz word: self-care. 

I walked into the studio (through the downpour!) feeling such a sense of lightness. I remember thinking this is how I should feel teaching my art, my heart and my passion.  I felt grounded and truly present as I checked in my students and taught my classes. It was absolutely sublime. 

And I feel so grateful that I am now in this space where I actually have the energy and time to pick up classes and help out my fellow teachers. 

And I learned that the sun is always there even behind the clouds and rain and thunder. 

Teaching yoga full-time is not an easy path. But I’ve never wanted easy. I want the sun and the rain. The highs and lows. For me, it’s always been about growth, healing, transformation. And so crucial to my happiness is connecting with others in an authentic and significant way. 

Which areas of your life need to be balanced out a bit more? Where can you take better care of you? 

Have the best week ever, you guys! Rain or shine, let’s just show up for each other and for ourselves!

Mindful Monday: Letting Go

Good morning, yogis! Happy Monday! Happy Columbus Day! I’ve been loving our rainy weather we had last week! Rain is so cleansing and renewing, doncha think?

Especially this time of year — watching the waning of summer into autumn and eventually winter. Observing the trees graciously surrendering their foliage, one leaf and bud at a time. 

As we age, we go through the same process. One by one surrendering the things of our youth. The goal is to age as naturally as possible. To embrace anicca, the impermanence of life. To appreciate what we have while we have it; so when the time arrives to relinquish, we can do it with an open heart filled with love, gratitude and acceptance. 

As I have grown older, some things have been fairly easy to yield to my youth: competitiveness, worrying what people think, focusing on superficial things, equating status with success. 

Some things, however, are more of a struggle. Particularly, watching my baby boy grow into an amazing young man. Of course my heart bursts with so much pride at what a talented, hard working, compassionate human being he has become. Each stage of his life has been preparing me for the inevitable time that he will fly from my nest. 

The latest stage is too quickly approaching. I’m writing this blog from the Purdue campus in West Lafayette – we are actually on our second college campus visit. 

Purdue campus visit, Sunday, October 8, 2017


Even in this picture, you can see him pulling away from me. 😭

As parents, regardless of race, gender, social or economic status, we all feel the same thrills and pangs of parenthood. Some of you are young parents, struggling with getting a full night of sleep. Or spending each and every weekend watching your kids play sports. Some of you are empty nesters, learning to rebuild a life not dominated by incessant demands of your time. 

Like the trees, we parents are all on the same path of letting go. Each milestone in our children’s lives is another practice of releasing. In order to be a successful parent, our children should walk away from us, fully equipped to function and thrive in life.  

I’m so grateful for all of the moments I have with my son. And thankful for all of the strong, brave parents showing me the art of letting go. 

Anicca. Anicca. Anicca. Be happy. Be happy. Be happy. 

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: Receive 


Happy Monday, lovely ones! Another spectacular week and weekend in the books! I hope your week was as lovely as you. 

I celebrated another trip around the sun last week — my birthday is always a time for reflection for me. Another year older and wiser. And a perfect time to check in with myself and to own ALL of my stuff. It’s super easy for me to own the seemingly “bad” and “negative” parts. I tend to dismiss the “good” and “positive.” But I’m practicing owning it all without labels or judgements. Soaking everything in as an opportunity for continued awareness and growth – therefore it’s all good! Painful things help me grow. Amazing blessings soften me with gratitude. 

This year, I worked very hard to practice receiving. A dear friend of mine challenged me to only RECEIVE on my birthday. Wow! That’s a tough gauntlet thrown down!

I realized that so often people try to “give” me a compliment, and it’s so difficult for me to receive it that I end up rejecting the compliment and often times unintentionally offending the giver! How insane is that?! But isn’t it so hard to just smile sincerely, receive the offering and intention, and simply say, “Thank you?”

I had to remind myself that  giving and receiving  is a dynamic universal exchange. It’s part of the yin (receive) and yang (give) of life. You can’t give without someone to receive. And you can’t receive if nothing is offered. We need both. 

So how could I practice truly receiving the tremendous outpouring of love that flooded my life on that day? 

Yes, yes, yes gratitude for sure! But even with gratefulness in my heart, was I truly receiving the offering?

The art of receiving demands some serious yoga discipline. First, we must have the awareness to recognize that something is been offered. Someone is trying to give you something. In my case, each happy birthday greeting and gift was an offering of love and appreciation.  Secondly, we must practice being open to truly hear and see and feel the offering — this requires STILLNESS. Third, we cultivate gratitude for the intention behind the offering. So… you’re all with me so far, right? Seems simple and straightforward. 

The fourth step is the most challenging for me. It’s to actually fully absorb and assimilate and accept what I’m being offered. And that means that I have to feel deserving of love and appreciation. To feel truly worthy to receive the remarkable gifts offered. 

The word “receive” comes from the Latin word recipere, which means “to take back.” This implies that what we receive is already ours in the sense that we do, indeed, deserve it, that it completes something within us, or simply that we’ve attracted it by the nature of our being.

In the picture above, I’m practicing the art of receiving from my dear friend Sarah P. The benefit of being able to receive in this pose is that physically my body can fold more deeply. But Sarah is offering so much more with this adjustment– she’s offering her love and support for my well-being and my practice. The more I opened and received, the more relaxed and truly nourished and fulfilled I felt. 

Receiving is a yoga practice in itself! The more we cultivate the art of receiving, we become more in tuned with the abundance the universe offers us each moment, each day. 

Have a great week, Yogi friends! 

Mindful Monday: Labor Day

Happy Labor Day, friends! Yikes! This three day weekend got me confused. Lol. So this is coming a wee bit later than normal. 

These long weekends are hopefully filled with good times. And that means different things for different people. 

Some of us may enjoy being surrounded by family and friends at the lake or in someone’s backyard. Others may enjoy the downtime to simply get re-grounded and relax. For me, the best is a balance between both. 

Labor Day is meant to honor the laborers, the backbone of our country. The hard working men and women and their contributions to the strength, success and prosperity of our nation. 

The word Labor is also applied to any hard work, especially that requiring physical exertion. Like childbirth. Or teaching yoga. 😜

I think of Labor as an expression of love. Anything that we undertake that challenges us, physically, mentally, spiritually and emotionally takes focus and dedication. It IS work. But within that work carries the seeds of  growth and transformation. 

We get to witness the fruits of our own Labor. And we experience the pure joy of time spent doing, feeling, contributing, giving and just being alive. 

However you have chosen to spend this weekend, perhaps you even worked today, I hope it is something that feeds your soul, honors your spirit and makes your heart happy. 

In case you’re wondering why the image of the Rock was selected for Labor Day … the pic should speak for itself. ❤️

 

Mindful Monday: the American eclipse

Good morning, mindful ones! Wow!  Today’s the big day! Total solar eclipse! This is such a significant event astrologically, astronomically, scientifically and spiritually. On all levels of our human existence. 

This is an electrically charged time in our lives. Perhaps you’ve been feeling it over the past week building up to today?

I certainly had an interesting week. I was super edgy and agitated all of last week. I spent a lot of time trying to stay grounded and rooted. Even with my calming practices, I was supersensitive to a sense of chaos surrounding me. Many things came into my life to “trigger” some of my deep-seated and outdated mental and emotional patterns. 

Emotionally I vacillated between old patterns of anger and hostility to overwhelming sadness and despair. Many times last week I was caught off guard with straight up sobbing and ugly crying every time I went into a forward fold on my mat. I practiced being gentle  and being so compassionate with myself. And I also felt overwhelmed with gratitude for all the love and support surrounding and enfolding me. 

Which makes so much sense! This total  solar eclipse is comparable to the beginning of a new year. The energy of change and transformation is so abundant right now! We must feel and experience stale patterns in order to facilitate letting them go. 

Here are a few things you can do to take full advantage of this rare phenomenon. 

This is the time to write down new intentions and goals. Harness  this energy for self-transformation. 

If you have malas, let them sit outside and soak in this powerful energy. You can do the same thing with water and any healing stones you have.  I have mine all set to go today!

Meditate during this powerful time.  Get synced within yourself. And then sync up with the universe. 

Be safe! Only look at the sun with protective glasses on, please!

Connect with others. Truly meaningfully connect  with those around you. 

Take great care of yourself today. Stay hydrated. Protect yourself from stressful situations and people. Get a massage. Make sure you have enough downtime. Definitely take a yoga class!

Practice forgiveness. This is a fresh start for you. Release any resentments you’re harboring. This is for YOU to feel light and happy and free. That other person will deal with his or her own karma. It’s not for you to administer karma, right? 

Get grounded. Spend some time with your butt directly on the earth. Walk barefoot in the grass. 


I would love to hear from you about any rituals you performed during this auspicious time! 

Here’s to a fresh new start for us all!

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: Spring Into Spring

Good morning, lovelies! Happy Monday!

Yoga is a discipline that makes our lives work.But for a practice to change our lives and make them better, we have to follow it EVEN WHEN WE DON’T WANT TO. that’s what makes it a discipline. It is easy to be kind when we are in a good mood and with people who are easy for us to get along with. If we can be lovingly kind to people that are difficult, or when we are caffeine deprived or in a state of stress, THEN it transforms our lives. If we choose to practice yoga, then we must practice consistently or else we will not see lasting change. We have to set up reasonable boundaries for ourselves, and let go of expectations for results, but stick to a practice we have chosen even when we’d rather not. We find then that our preferences change and actually align with what ultimately lessens the suffering in our lives .We can take ourselves to the next step and start the process all over again.

Are you ready to kick it up to the next level? Consider my detox starting in May. It takes 21 days to create a new habit. This is the perfect reset for your heart, body and soul. Give yourself the opportunity to truly shine!

Mindful Monday: Do you believe in Abundance?

To receive abundance, I open my heart and let it pour in. I practice staying balanced and grounded, even on one leg with my body turned toward the horizon. I trust in abundance even with my hand bound to my foot. I relinquish the need to control. And I open to receive.

Happy Monday, dear yogis! I don’t know about you, but I had one of the best weekends of my entire life this past weekend! The weather on Saturday lit my soul on fire! And I filled my weekend hours very mindfully and purposefully.

One of my favorite topics these days is ABUNDANCE. I love preaching and teaching and manifesting ABUNDANCE.  I was literally having a deep discussion with my good friend Stanley about abundance early Saturday morning,  as I  was on my way to Chicago where I was meeting an old friend for a yoga class. We talked about how abundance is a mindset – either you are open to abundance or you live in fear of never having enough. It’s pretty simple. But deeply challenging. Most of my life I’ve believed in abundance. I genuinely believe good things will happen, and they generally do.  And I have found that when I try to tackle some of these higher level ideas, the universe always reinforces my philosophical attempts with empirical and experiential evidence.

As I pulled into the parking garage, it slowly dawned on me that I had left my wallet at home. By the way this isn’t the first time I’ve done this.  🙄 So here I am almost 30 miles from home with no cash no cards and no Apple Pay.  I didn’t panic. My wheels immediately started turning. I may have to borrow money from Ken. Would they let me take class without paying? I knew I was somehow going to take that yoga class. That somehow I would get my parking paid. The possibility of anything other than that happening never entered my mind. It was not a matter of ‘if’ it was a matter of ‘how.’

Now mind you I had about 10 minutes to make the long trek to the studio, fill out the new student paperwork and pay for class. (No free week at this spot!!!!)  Life as a yoga teacher means we’re on the road a lot and we probably have two or three bags going on at any given moment. I had a busy weekend planned and that was the case for me.

I began to frantically rifle through all of my bags, and I came upon a little gold envelope that a dear, generous student had given to me a couple of months previous that was accompanied by a beautifully written and heartfelt message and a ridiculously generous cash gift.  And there was a $50 bill remaining in that envelope.

How. Crazy. Is. That. How LUCKY was that? How could the timing in this situation have  been any more perfect? How powerful was the synchronicity of this moment?

And I have found that the key to sustaining an abundance mindset is GRATITUDE. Gratitude is such an interesting concept. It’s really kind of hard to feel grateful for the things you’ve always had. Often times, and definitely in my experience, my sense of gratitude has been cultivated and conditioned specifically during those down times when I’ve lost something and realized it’s value too late. Or when I’ve had to go without someone or something that I had previously taken for granted.

Are you aware of all of the abundance surrounding you? Or are you stuck on the lower vibrational level of a scarcity mindset?


To cultivate consciousness of abundance ….

“Watch your thoughts, they become words;

watch your words, they become actions;

watch your actions, they become habits;

watch your habits, they become character;

watch your character, for it becomes your destiny.”

Have the greatest Monday ever! Expect nothing but abundance and success!