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Becoming fit and flexible can help you to better manage stress in both body and mind.  What is Fitness?I used to hear the word fitness and an image of Jane Fonda or Arnold Swarzenegger would pop into my head. After years of living a fit and healthy life as a yogini the images that come to mind are, now, very different. My perception of fitness includes more than physical appearance. I define fitness as: overall wellbeing. I strive to feel fit in body, energy, and mind. Mindful FitnessMy day begins with a mindful focus practice. Either the sun or my alarm wake me each morning. I prop myself up to a seated position and begin. I mindfully focus upon a mantra (sound vibration practice) while setting an intention for the day. I like to do this practice in the morning before I actively engage in the world because it is the time during which my mind is most clear and my body is naturally relaxed. The rest of my day is driven by the intention I set. It is guiding me throughout my day as a reminder to keep practicing with care for myself and awareness. I think about it while I move around, sit at my desk, teach others, take a walk, eat, etc. Sometimes I forget, or get distracted, but as soon as I catch myself I get right back to my practice.  Mindful FlexibilityI've been known to call out practitioners who rely on mobility instead of strength to access postures. There is a delicate balance between flexibility and strength that, when found, provides us with deeper access to our selves. To be overly mobile can result in injury just as being overly strong can do the same. Consider your parents. Possibly, one was very strict and the other less so. When my parents divorced my Dad became the strict one, while my Mom became more flexible with the rules. The imbalance allowed me the opportunity to break rules and push limits that I never would have had they remained together. In your body and mind the same imbalances are present. It's up to you to identify and address them. Stress LessAs one of my clients recently said, "It's nice to take an hour to do something for myself and to get away from work." It's easy to become rigid in our work schedules, weaken our self care, and too flexible when it comes to indulging. One way to engage in self care and create balance is Yoga. It helps to reduce rigidity, build strength, and manage mobility. Allowing an hour of time to engage in self care during a Yoga practice can have a significant impact. Embedded in that hour is more than movement. The combination of intentional posturing, directed breathing, mindful movement, and guided focus can transform your perception; it can shift the way you in which you engage in the rest of the day.  Fit & FlexibleIf you could set one intention for the rest of your day, week, month, what would it be? Try beginning your day with this intention in mind - use it to help you feel fit. Allow it to lead you as you live, work, eat, engage, and experience the world. Consider the things about which you are rigid/strict/stuck, etc. and, in compliment, in which ways are you are too willing to be flexible or "go with the flow." How can you bring these ideas into balance? Engage in self care; practice, play outside, create, explore. An hour a day is more powerful than you think. Simple changes create significant effects. Practice becoming fit and flexible to reduce stress and feel more balanced. Jenay guides Private Therapeutic Yoga Practices that focus upon your specific needs. To learn more or to begin developing your fitness and flexibility visit: https://www.therealignmentcoach.com/
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At Lake Tahoe Yoga our motto is "Practice Yoga Everywhere." Yoga is what you do beyond your mat and while out in the world. Join us to learn more.  Yoga is Time with Loved OnesAttending a scheduled class at a Yoga studio is a great way to be guided in movement and be around others who enjoy the same thing. If you're looking to connect with family or friends a Private Yoga Session is the best option. It reduces the variety of aspects that make people uncomfortable. The teacher is there for you, there are no strangers to compare to, you get to choose when and where to practice. 1) You all know each other 2) You can share your private jokes, converse and enjoy each other's company 3) The session is catered to your wants and needs Yoga is Body FitnessWe use the hashtag "more than poses" in just about every social post we create. This is because we know that Yoga is not limited to the postures you see people doing on mats, or on Instagram. Any physical activity that keeps your body fit and allows you to clear you head is Yoga. Of course, combining the postures described by Yoga Asana practitioners to compliment whatever physical activities you enjoy can make a significant difference. Be sure to stretch before and after aerobic activities to keep your muscles happy and your body moving well.  Yoga is a Long WalkThere is beauty all around you. Give yourself the opportunity to enjoy the space in which you live. The practice of Tantra Yoga includes feeling passionate about all things, including the mundane. A slow walk around your apartment or home may reveal things to you that you typically ignore. Take a slow walk around your building or neighborhood. Cruise around the edge of your property. Do your best to view these areas as though they are unfamiliar. Enjoy a long walk. Yoga is Self CareSpa treatments are nice, but the best way to get to know yourself is to take care of your self. When we wash our hair, trim our own nails, apply a face mask, even brush our teeth we are spending time gazing upon our own bodies. The more we do so, the more familiar they become. Treat yourself to a deeply moisturizing hair treatment. Soak your feet in essential oils. Apply your own paraffin to soften your hands. Paint your toe and finger nails in crazy colors. Do it for yourself and to get to know your self. Yoga is Knowing Your SigntYou don't need to be an oracle to use cards, crystals, feathers and incense. Maybe you like to collect pretty rocks. Perhaps you're into plants. Some of us look to the stars for guidance. You already have practices that you enjoy, make your day a little better, and even though they might be considered weird by others, they provide you with some comfort. From making your bed a certain way to having fresh flowers in the house, we all engage in practices that give us peace of mind. Stick with whatever it is that serves you. If you want to explore other practices, we can probably steer you in the right direction.  To learn more about how to develop practices that can help you to direct your life toward health, healing and harmony, follow @laketahoeyogastudio, book a Private Yoga Session, or reach out to Jenay to begin Realignment Coaching practices.
Guest Writer: Sheila Olson of fitsheila.com | info@fitsheila.com  Creating a fitness routine is crucial to feeling better and staying in shape. Unfortunately, exercise can also lead to injuries. Recent studies indicate that weight-lifting produces one injury per 1,000 training hours, while competitive sports such as rugby, soccer and football rack up injury rates as high as 260/1,000 hours. Although exercise can be fun and healthy, it can also snap collarbones, damage vertebrae and produce cuts, bruises and contusions. Plus, just as important as fitness is self-care – that is, coming up with a long-term plan for treating yourself well. Fitness RoutineEven as you’re carving out a fitness routine, don’t overdo it. The last thing you’ll want is to recover from a serious gym injury at the same time that you’re coming down from drugs and alcohol. So, follow some of these take-it-easy tips: Don’t target the same muscle group over and over. Plan “rest days” between workout sessions, so your body can heal and regroup. And consult with a personal trainer, if only to interview a pro about proper form. Because not having the right technique when working out is one of the easiest ways to hurt yourself. Don't Overdo ItEnough burpees and squats will carve your body into a magazine-cover physique, but don’t forget to take care of your body by adopting healthy habits, as well. Sleep eight hours a night. Ditch soda and trans fats for nuts, fruits, vegetables and lean meats. And drink plenty of water. Get outside, whether that means biking, gardening, taking a walk, or doing those squats in the park near your house. Whatever activities you choose, just make sure you like doing them, because people stop working out the moment exercise becomes a chore. Mindfulness: The BodyEnough burpees and squats will carve your body into a magazine-cover physique, but don’t forget to take care of your body by adopting healthy habits, as well. Sleep eight hours a night. Ditch soda and trans fats for nuts, fruits, vegetables and lean meats. And drink plenty of water. Get outside, whether that means biking, gardening, taking a walk, or doing those squats in the park near your house. Whatever activities you choose, just make sure you like doing them, because people stop working out the moment exercise becomes a chore. Mindfulness: The BrainFitness invigorates us, but perhaps just as much of an effort is the art of staying still. People have been practicing meditation for centuries, but only recently has science categorized all its benefits, including improved sleep, controlled anxiety, reduced memory loss, lower blood pressure, and lengthened attention span. Consider setting up a calm, quiet space in your home to meditate. Escaping stress may be impossible in our modern grind, but try to stay happy and curious. Granted, this may sound abstract, but it comes down to doing things that nourish you. Take a warm bath. Nap without an alarm clock. Journal about your day to figure out what’s really in your mind. Turn off all the screens in your house (TVs, laptops, iPhones), and just be with yourself. Or, if you can, clear your schedule, and spend your time with your kids, spouse, significant other, or whoever else you’re happy to be around. For anyone battling drugs and alcohol, signing into a rehabilitation program and consulting with medical professionals is indispensable to recovery. Part of that recovery is more complex than beefing up or winning the game. That advice applies to people who aren’t in recovery, as well. All of us could follow some of these tenets of well-being: Lessen the stress in our lives. Find joy in what we do. And, be mindful. Image via Pexels
Authentic BeginningsLake Tahoe Yoga began as an idea. For years I would joke about various locations being "a great place for a studio." I never thought I would actually become a studio owner. It wasn't until I was approached by some locals who were curious about my skills beyond counseling that I considered starting my own business. I began with just a few classes, some private sessions, and free classes. Once I began actively teaching, I realized how much I had to learn about business, people and community.  Giving too Much AwayI am enthusiastic about instructing, guiding, and helping others to discover their paths. The teacher in me is always proud to see my students demonstrate their understanding, develop new skills and grow as individuals. While instructing others, I am always learning. It wasn't until it was too late that I realized the very people that I had been supporting, guiding, and instructing were planning on attempting to become my competition. Upon leaving Lake Tahoe Yoga Studio they took more than the knowledge I had shared; they took practitioners, ideas and more.  Avoiding CompetitionIt is incredible to look back to 2008 and review how rapidly technology, advertising, marketing and business has changed. During this time there have been positive and negative shifts in every field. I have had to change everything about the way I market my business. What will never change is the roots of Lake Tahoe Yoga. Many of the studios, gyms, etc. in town may be listed on Mindbody or some other app. They may have pretty photos with people posing on their instagram. Maybe they are offering classes at breweries, art studios, wineries, with goats and cats and dogs. They are viciously competing with one another. Lake Tahoe Yoga continues to remain focused on our roots: the practice, the knowledge and sharing it with others.  Putting our Money where it MattersLake Tahoe Yoga wouldn't exist if it wasn't for our community. It was the locals that encouraged me to begin instructing and who continue to support the studio. I didn't practice at any other studio in Tahoe. I didn't train with a studio here. I didn't learn how to run a business by working for another studio. Everything at Lake Tahoe Yoga grew through active learning, community engagement & support, and the dedication I have to the practice, studio, and practitioners. Our social media photos are of Tahoe and people just like you and me doing their best to access more than a pose. They are trying to access Yoga. They are living in this world, working beside you. They are breathing, moving and observing themselves and the world around them hoping to bring forth positive change. Every penny spent to advertise Lake Tahoe Yoga is purposeful and focused. From local memberships for TRYP, SLTWHS and Tahoe Chamber to social media the advertising is calculated to be the best way for us to reach the community and to give back.  Supporting Small, Local Yoga Studios & BusinessesOver the past 10 years I have learned much about Tahoe South, business, and people. I have grown as an instructor, business owner and individual. I have deepened my understanding of Yoga and what it means to truly practice. I know I am not perfect. I remind my students that not everyone lives life with an open mind and that most people are in service only to themselves. Taking this lesson to heart, I have chosen not to advertise on the popular apps so that I can donate a portion of Lake Tahoe Yoga's profits to local and international non-profits. When traveling, I seek out the small, locally owned studios that are not listed on Mindbody and do not have fancy advertisements or websites. I have discovered wonderful studios, new instructors, friendships, connections and more. I have expanded this practice beyond Yoga studios and have begun seeking out small businesses, as well. It has opened many new doors.  Go Small, Support LocalsThere is no guarantee that the studio you find listed on Mindbody is the best, nor is there a guarantee that the teacher instructing in the basement of her house is any good. You will never know if you don't try it out. How about giving that new teacher in the basement a try before heading to the studio paying to be noticed? Step into that funky little shop on the corner instead of going to the one with thousands of reviews. Ask a friend for a recommendation, ask a local where they go, step off of the beaten path and try something new. For it is only when we try that we know.
When the thermometer reads single digits, and the window shows nothing but wind and snow, the idea of working out can send chills down your spine, literally. The cold has a way of deterring us from fitness goals and leading us to the couch, fireplace and hot chocolate. There are plenty of indoor and fun options for staying fit and focused in the winter. Make a planAs with any time of the year, an important part of maintaining a healthy routine is by planning to commit to a daily dose of exercise.
 Try yoga asana as an exercise at homeChanging up the routine can help you make your workouts a little more exciting and give you new feats to discover. According to Healthline, yoga asana is the easiest way to stay fit in winter. You can be any fitness level to start and it can be done at home. Try a new yoga asana class this winter or commit to a fitness plan that can be done at home, with friends, or at the gym. Yoga asana can be done almost anywhere, especially indoors, which means you can stay out of the cold while you work out. There are plenty of free online classes and tutorials that can teach you the basics and get you started.
The Yoga Journal maintains that yoga asana can keep you healthy this winter. By implementing certain poses you can increase circulation and help your body clear out bacteria and viruses by filtering them out through the lymph nodes. A regular yoga routine can also help you stay warm and prevent aches and stiffness. Build your home gym Taking some time and a little investment in a simple home gym can really pay off in terms of motivation. All you need is your body and a few basic tools to help. Having a specifically designated space in your home for your workouts will set you up for success. With just a few basic tools and equipment, you can ensure a full-body and effective workout, even as the snow falls outside.
Don’t let your body down this winter. Keep it active with a creative approach to in-home training. Remember to make a plan and a commitment to yourself and your goals. Implementing exercise as a regular part of your day can bring years of well-being and health. Photo Credit: Pixabay
Weight Loss is about more than DietWhen most people think of yoga, they think of it for the stretching, the centeredness, the Zen. Most people don’t think about yoga as a way to lose weight—but maybe they should start to reconsider this ancient practice. There are physical, behavioral, and emotional benefits to this holistically-based process. Of course, it starts with the type of yoga you practice. Some practices focus upon relaxation rather than activity—but some practices combine physical fitness with mindfulness . For example, Vinyasa is dynamic and also focuses upon breath and movement. Some yoga classes add heat into the mix, which helps to boost the physical challenge. There’s a benefit from yoga that translates outside the yoga studio that may have health effects related to managing your weight. Yoga, of course, encourages mindfulness, and mindfulness is necessary when it comes to eating and eating well. What else do you need to know? This graphic explains it.  About Yoga & Weight LossLearn more by visiting:
https://www.northwestpharmacy.com/healthperch/yoga-help-reach-weight-loss-goals |
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Lake Tahoe Yoga Studio, School & Retreats
Discover Your Self ™
Zephyr Cove, NV, 89448
(775)580-7224
Design, Graphics and Photos by Jenay
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Lake Tahoe Yoga Studio, School & Retreats
Discover Your Self ™
Zephyr Cove, NV, 89448
(775)580-7224
Design, Graphics and Photos by Jenay
Except as permitted by the copyright law applicable to you, you may not reproduce or communicate any of the content on this website, including files downloadable from this website, without the permission of the copyright owner.
The US Copyright Act allows certain uses of content from the internet without the copyright owner’s permission. This includes uses by educational institutions and by Commonwealth and State governments, provided fair compensation is paid. For more information, see https://www.copyright.gov/title17/title17.pdf.
The owners of copyright in the content on this website may receive compensation for the use of their content by educational institutions and governments, including from licensing schemes managed by Copyright Agency.
We may change these terms of use from time to time. Check before re-using any content from this website.
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