“Everyone has been made for some particular work, and the desire for that work has been put in every heart.” – Rumi
As we can only imagine, our journey in this life, our path, starts on the day we are born. But there is also a moment, an awakening that has great potential to take place, a time we wake up, find our spark and feel we have arrived. We know we are in this place when each step feels closer to our truth and the wind actually starts to push us ahead instead of showing resistance with every step. This wake up is when we find our dharma, our life’s purpose. When we are not wandering around aimlessly, rather we are directed by an inner voice (our truth) and we feel at peace and joyful about the journey.
Utthita Trikonasana (Extended Triangle Pose)
Triangle is designed to stretch and strengthen your legs and abdominals. It is also great for relieving stress and anxiety, while staying open to what life presents. Go into this pose whenever you need a good stretch and want to lift your mood!
1. Start in Tadasana (Mountain Pose) and hop your feet out 3-4 feet apart.
2. Raise your arms and extend them out to your sides with your palms facing down (relax your shoulders down).
3. Turn your right foot out to face the front of your mat.
4. Inhale lengthen through your torso and exhale and start to reach to your right toes- stop where you feel a good stretch, but can still breathe comfortably.
5. Rest your right hand on your thigh, ankle, block or floor.
6. Try to keep your hips and chest open.
7. Find your breath and enjoy.
8. Repeat on the left side.
- Lift your right hand and left hand overhead while you steady your legs as if you were holding a beach ball and breathe. This is amazing work for your core.
- Stretches and strengthens the thighs, knees, and ankles
- Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
- Stimulates the abdominal organs
- Helps relieve stress
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves backache, especially through second trimester of pregnancy
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
-Benefits from Yoga Journal
Think of Food as Fuel
How much and when should we eat? Well it really depends on your makeup and activity. There are great sites and apps to help you figure out how many calories you need each day based on your goals. Once you know the average calories you need each day and track your foods for a week or so, you will know (and feel) what that looks like without the need to track your foods every day. For your activity, if you are hungry, but about to go to sleep, you should eat, but what you choose will be different than if you were about to go hike a mountain- so compare and fuel up for what you need. As one of my greatest teachers has taught me, “timing is everything” so generally you want to eat as soon as you wake up (⅓ banana will do) and then every 2-3 hours to keep your energy going.
Powerful Smoothie Blends – Complete Meal in a Cup!
One of the ways I keep my energy up and give myself love in the form of nutrition everyday is through smoothies. They are quick, easy and fun to make, plus you can pack all the nutrients you need to recover from a workout or make it a full meal. To assemble, simply gather your favorite carbs (fruits, veggies, whole grains, juice, milk, etc), protein (nut butters, protein powder) and healthy fats when making it a meal (flax seed, coconut, avocado, etc). We will discuss different types of carbs, proteins and fats as well as the benefits of each in the next chapter. For now, use our recipes list below to get inspired or our smoothie chart to build your own. Just remember to know your ingredients sources and always have fun!
- Most people love smoothies- even kids!
- We can see what goes into them, each ingredient carefully selected- ultimate nourishment and awareness
- Quick and convenient for on the go
- So easy to change them up- mix and match to fit your tastes
- Can give you the quick digesting carbs you need post-workout to feel your best
+ Spiraling Tools
Playlist: NS Awaken
What’s Cooking: Favorite Smoothies