strength

Mindful Monday: Strength 


Happy Mindful  Monday, friends! I hope you had a lovely weekend. 
Yesterday was a special day where we honor and celebrate our fathers. When I think of my father, who I am so blessed is still with us, I think of strength. No, he doesn’t look anything like the dude pictured above.  My dad has a quiet strength that I’ve always leaned on. It’s given me an endless supply of confidence my entire life. When I was younger, my dad knew everything. And he is the most patient, kind, compassionate person I’ve ever met. 
I’m also so blessed that my son has two fathers in his life. His dad and his stepdad. These two special men are so devoted to my son. They are providers of everything my child needs to navigate this world; the most important being love and patience and support. 

When I think of a great father, it is someone who is strong and steady; wise; can fix anything; protector; sets boundaries and expectations. All of these qualities exude fatherly love IMO. It can sometimes seem like a thankless job. 

I was not able to spend the day with my dad yesterday as he is traveling in Asia. I was fortunate to spend part of it with my big brother and his family. And my mother. 

Maybe yesterday was a struggle for you. Perhaps you are missing your dad who is no longer here. I know some of you may not have had the best relationship with your father. He was lacking in some way that still causes your inner child so much pain. Or there was physical distance that separated you, as in my case. For many reasons, yesterday may have not been the happy, shiny image that you saw all over social media. 

The truth is, we give and receive this fatherly type of love to those around us all the time. We’ve all had to fill in as some type of a father figure at some points in our lives. Families pull together to plug in the gaps. Anytime someone has protected you from some external threat or shielded you from some pain. Anytime you have fixed something for someone or even wrapped them in your arms and provided a shoulder to cry upon. Tossed a baseball or football with a child. Even picking up the dinner tab for family and friends. Quietly provided and received strength and confidence. These are the qualities that embody a father – you have received this type of love from some fatherly source in your life. 

Yoga teaches us to understand that everything happens exactly as it should. Whether your childhood relationship with your father was lacking or filled with love, it has shaped you into the amazing, strong, lovely person that you are. So important that we acknowledge exactly how we feel and learn to slowly heal and nurture our own inner child. 

Do you know what the best thing about childhood is? It’s that it’s over. Your safety, security and happiness are now in your hands. Nobody elses. 

Have a great week, yogis! Looking forward to seeing so many of you on your mats this week! 

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!

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

 4 week Shred

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?

4 Week Shred is back in 2017!

Looking to spark a change? Be happy. Be strong. Be healthy. Be free from what holds you back! We have a few spots open for January 2017 Shred! You will work with fitness instructor Teresa & nutritionist Susan to fit a customized plan for your life! Call or sign up at any location for an informational call to find out more & start the ball rolling to finding the you – you know you can be!

4 Week Shred is back in 2017!

Our successful 4 Week boot camp program starts January 8th in Western Springs. Don’t miss this amazing opportunity to get customized nutrition coaching, meal plans, and workouts! This is the first step toward achieving your health and fitness goals! Whether you are trying to kick start your weight loss, increase your fitness levels or live a healthier lifestyle the 4 Week Shred will set you up for long-term, sustainable achievement. Make 2017 your best year yet!

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: January 8th – January 29th         

Sundays 1/8-1/29
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

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 

January 7th!

 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 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 continuing 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: 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

meditation

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!