Style Your Yoga

I love yoga, no doubt. Yoga is not only a great form of exercise, but also an excellent stress reducer. However, there are so many different forms of yoga, a beginner yogi could get lost in the oojaic sea. Personally, I prefer Vinyasa yoga, because of its strength-building benefits and its emphasis on moving with the breath. Granted, yoga usually is all about the breath, but Vinyasa more so.


If you're at the beginning of your yoga journey, or just interested in trying a new form, here's a handy-dandy guide I found to help you out!

               (Click photo to jump to link)

"Seven Ways to Say Namaste" on Health Perch

30 Day Challenge by Chalene Johnson

I'm on a mission to become more organized and well-disciplined. At least, that's what I've decided my "Push" goal is. What in the world is a "Push" goal you ask? Well, it's a little complex and a little simple to explain. So this is how I'll describe it- two words: Chalene Johnson. That's right folks, the creator of at-home fitness escapades such as Turbo Fire™, ChaLEAN Extreme™, Turbo Jam™, and recently PiYo™. Personally, I haven't done many of her workouts- maybe one TurboFire. However, I'm excited to tackle that, once I finish her FREE 30 day online challenge!*

The challenge is basically a structured approach to goal-setting, productivity, and creating success for yourself. YES! I need all those! And I think many of us do. I think a lot of times we don't know how to handle our time or "To-Do" list. It all becomes one overwhelming blob of confusion. The 30 day challenge helps to "break down this blob" by utilizing success strategies in easy-to-digest chunks. It also helps you to identify what areas of your life need balance. In the initial stages you start out with identifying your Key Priority (the area of your life that needs most attention- or needs accountability) and Intrinsic Priority (the area of your life that comes easiest to you- or you don't need much accountability). Respectively, I found that to be Finances and Friends/Family.

Currently, I'm a couple of days behind, but I know I'll catch up. I'm now on the step of creating a Carefully-Crafted and Diligently Maintained To-Do List (CCDM). When my ears heard this, my whole face lit up. Anyone that knows me well, knows that I'm a list-maker. I have to make lists to get anything productive done, or else it'll all just fall by the wayside. So now am I not only tackling this program, but making something I do regularly more efficient! It sounds nerdy, but these kind of things sort of make me excited.

Anyway, I'm taking it one day at a time, hoping and praying that I reach all of my goals this year and more! Even the crazy ones that Chalene had me write down! I don't know what will come of all this, but I'm optimistic.

If you're interested in creating balance in your life, being more organized and productive, and/or becoming successful in your goals, definitely give this program a try (Click Here)! I sure am! And I will be back here to post all about my experience at the end of 30 days!

Stay tuned and Cultivate Kindness!
  

*I am not a sponsor, nor am I affiliated with Chalene Johnson and her subsidiaries. I'm just a girl who found something awesome, and is giving it a try.

Summer Food! (Mango-Avocado Shrimp w/Rice)

I'm a firm believer in the power of food. By "power," I also mean happiness. Contrary to popular belief, I believe that food is magical and has the ability to make anyone happy, in an instant. Especially if said sustenance is delicious; and, an added bonus if it's nutritious!

So last night, this hungry girl made an amazing, happy plate of Mango-Avocado Shrimp with Rice! When I found the recipe, I was so excited to try it, I went to the store that very day! It's truly the perfect summer meal. With its sweet and refreshing tastes of mango and avocado, your taste buds will run around screaming in happiness!

Here's to a summer plate full of happy foods!

Enjoy!

Shrimp With Avocado-Mango Salsa

Link to recipe: http://www.self.com/body/recipes/2011/06/shrimp-with-avocado-mango-salsa

Photographer: José Picayo

In addition to being a great source of good-for-you fat, avocados are full of fiber and bloat-busting potassium.

Serves 4

 

Nutrition per serving

397 calories per serving
10 g fat (1 g saturated)
52 g carbs
8 g fiber
25 g protein

Quick/Speedy

Self approved

INGREDIENTS

Vegetable oil cooking spray
8 cups baby spinach
1 cup couscous
1 lb medium shrimp, shelled and deveined
1/2 cup chopped fresh cilantro, divided
1 tablespoon extra-virgin olive oil
3/4 teaspoon salt, divided
1 large mango, peeled and diced
1 medium avocado, diced
1 medium tomato, diced
1/4 cup chopped red onion
1/2 jalapeño chile, seeded and finely chopped (I ended up not using this, as I don't like spicy foods too much)
1 tablespoon fresh lime juice

PREPARATION

Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.

Yoga In Schools (and why kids need positive coping methods)

Being a teacher, I can safely say that, more than ever, kids are in need of positive coping methods. I've encountered students with depression, ADHD, Autism, Post-Traumatic Stress Disorder (PTSD), and a host of other mental conditions that can pose a challenge to teachers, parents, and staff. There seems to be one common thread, though, with regard to managing these conditions: a lack of educating children on positive coping mechanisms.

I partially blame it on test-driven curriculum, where standardized tests are deemed the divine answer to all academic success. When in fact, there are so many factors that can skew test results to a significant degree (ex. test anxiety, socioeconomic conditions, family dynamic, etc.). It is no wonder, then, that student stress levels are markedly increasing (http://www.usatoday.com/story/news/nation/2014/02/11/stress-teens-psychological/5266739/).

Children and students are in desperate need of "tools," that they can use during stressful situations. Yoga has proven to be beneficial in this area. In fact, an article published in the European Journal of Special Needs Education, indicated "that children in the Intervention Group showed improvements in self‐confidence, social confidence, communication and contribution in the class" (Gilchrest, Powell, & Stapley, 2010). There is an eminent need for children and adolescents to have knowledge of coping mechanisms, in order to better carry out their daily functioning.

This post sort of feels like one of my many psychology papers I had to write in college; but, the facts are there. Not only is it imperative to take care of one's body, but one's mind as well. Regardless of the age group. Children and adolescents, most of all, are susceptible to environmental stressors, and often have trouble dealing with various situations. Yoga is a great method to channel this stress into positive activity, rather than negative reactivity.

For any of my fellow teachers out there, consider breathing exercises the next time your kids are "bouncing off the walls." Make them get up and stretch or do some poses- utilize the basic ideas of yoga. This will get their blood flowing, and more oxygen to their brain, resulting in improved concentration. Even better, start a yoga club!

More than anything, remember to spread kindness! Because once you do, it's contagious!

Journal Reference:

1. A journey of self‐discovery: an intervention involving massage, yoga and relaxation for children with emotional and behavioural difficulties attending primary schools
   Lesley Powell, Mollie Gilchrist, Jacqueline Stapley
   European Journal of Special Needs Education
   Vol. 23, Iss. 4, 2008

Good Agony? (Upper Leg Workout)

Okay, so I had been looking for a good workout to target my upper thighs. Don't get me wrong, working out the rest of these beautiful appendages is just as important; but, if your a leading lady in your life story, chances are everything you eat goes to your bottom half. It's a stubborn predicament to eat your favorite cookies, and it end up in your lower extremities.

The way I see it though, you can only do your best! And that's enough! Besides, the good Lord gave us more fat in this area in order to sustain new life; thus, providing nourishment and energy for a growing fetus. I don't have any kids of my own, but I know that someday, in the future, I will! And I'll be extra thankful for my "Betty Boop" hips (that's for you mom- a certified Betty Boop fanatic)!

Anyway, the point of this post is upper thigh workouts. I scoured my pins on Pinterest, and found this splendid little graphic:

I looked at it and said, "What the heck. I'll give it a shot." So I blasted some tunes and got to work. Needless to say, my upper thighs were burning! The title says "Sexy Leg Workout," but it should actually say "Upper Leg Agony." It was a good agony, if that's even a possible oxymoron. I also threw in about 30 chair lifts (or Utkatasana, for you yogis). What do I mean by "chair lifts?" Well, it's basic, but really works your quads.

Crazy Quad Chair Lifts:

Step 1: Squat down into chair pose.
Step 2: Lift up your heels, balancing only on the ball of your foot.
Step 3: Place heels back down in regular chair pose.
Step 4: Repeat.

The concept is easy, but it truly works out those quads! Make sure to "sit" down as far as you can for the full effect (but don't fall over).

If you repeat the entire routine a second time, then you're bound to feel like a warrior by the end of it!

Whatever workouts you decide to do, no matter how hard or easy, just know that your making a difference. You've taken the time to address your health, because you love yourself (I'm like Dr. Seuss now- rhyming and all)!

Remember, health and wellness isn't a race! It's a consistent journey and creation of a lifestyle. Most importantly, Cultivate Kindness along the way, for yourself and others, and you'll find that the universe will be all smiley-faced and peachy!

Sending kind thoughts your way!

3 Ways Disney Can Make Exercise Fun!

When it comes to Disney, I usually squeal in delight and fan-girl over the latest movie in all it's brilliant glory. If you're a huge Disney fan, like me, then you've probably been obsessing about the newest animated addition, Frozen, the past several months. Naturally, it's customary, then, to have to view it a BAJILLION times, and sing every single song until your vocal chords dwindle to a string.

I have always loved Disney and the joy it brings to people everyday. Which is why I propose that it can also bring joy in exercising!

So without further ado, here are:

"3 Ways Disney Can Make Exercise Fun!"

1.) Get up and dance to every single musical number. 
     A good number of Disney movies are musicals, and if they aren't, chances are the background score is just as epic! Whether the music is a ballad, orchestral score, up-beat tempo, or jazz, the important thing is to get up and move! Create a lyrical dance with the slower songs, go crazy with Mary Poppin's "Supercalifragilisticexpialidocius" (yes, I did just spell that on my own), or become a ballerina with Elsa's "Let It Go." Dance is a great way to exercise, because you're having fun!

2.) "Sworkit" out.

     If you haven't heard of the app called "Sworkit," it's about time you did! This app is an amazing  tool, that creates circuit workouts for you (there is also a feature for you to create your own custom workouts). While you watch your favorite Disney movie musical, be on the lookout for upcoming songs, then hit the start button on your Sworkit routine. If you are watching a non-musical movie, maybe jot down some keywords/scenes before viewing the movie. When you hear/see these cues, then you have no choice but to "Sworkit" out!

(Sworkit is available for iPhone and Android. You can also try out a desktop version at the following link: http://www.sworkit.com/)

3.) Use a Disney movie exercise guide.
      This has to be one of my greatest finds on Pinterest. They are Disney movie exercise guides! Many of them have certain scenarios, songs, situations, that are paired with specific exercises. It is much like using the "Sworkit" method, but the entire routine is already spelled out for you in "black and white," so to speak. These workouts are brilliant and too spectacular for words. I'm just fan-girling thinking about them!

For more workout guides like these, please visit (all credit for these guides goes to her!): http://magicallyalexa.tumblr.com/post/76352792581/want-to-get-in-shape-but-in-the-mood-to-watch-a

Whether or not you like Disney, the main thing is that you always make exercise fun! Vary your workouts- do yoga one day, a Disney workout the next, go jogging, dance, build a snowman (Frozen reference here)- make it yours! In this way, you never get bored and your body doesn't have time to adapt to a certain routine. Keep it fun, make it sweaty, and just maybe add in a bit of Disney!

And remember, be kind to yourself! 

Neapolitan Phases

Life is interesting and full of irony. One minute you're racing through it like you're in the Daytona-500, and the next you're at home staring at the wall thinking, "Well, what comes next?" It is an irony, then, that when we're busy we don't want to be, but when we aren't, we do. We get in this flux of "I'm anxious because I have so much to do," and "I'm anxious because I have nothing to do." I don't quite know where I fall on this spectrum. On the one hand, sometimes I'm busy applying for jobs (which is making me anxious in itself, seeing as the new school year starts next month), yet on the other I sometimes find myself thinking "What next?" Sometimes I think, maybe I should just go teach abroad and other times I think, nah I just wanna stay here. Sometimes I feel like Belle, and I sing "I want adventure in the great wide somewhere!" And then other times I'm like Elsa-locking myself up in my own comfy seclusion of an ice castle.  

I think all of us have facets of these two sides- adventurous and relaxed, exuberant and calm. We go through certain phases and cycles of being. And you know what? I've come to the conclusion that it's totally okay. We can't always be adventurous, or relaxed, or exuberant; if we were there would be no flavor to being human. That's like having neapolitan versus straight chocolate (not that I don't like a good chocolate ice cream myself, but bear with me on the analogies here)!

The concept I'm reflecting on, is that too often we self-criticize for being a certain way or not being a certain way. Internally, we might think "Why can't I be more outgoing?" or "How come I'm not more humorous?" These thoughts actually may lead to more harm than good. And in turn, it's okay to reflect on oneself every once in awhile on these questions. We are creatures of conscience and purveyors of flaws; and, that's okay. It is okay to be human, but it is not okay to disengage in the betterment of humanity. It is okay to accept yourself as you are, but remember to always seek the best version of you. More than anything, I believe that we were all created the way we were for a reason, that things happen for a reason, and we were sent to this earth to fulfill a purpose and learn lessons. It is in know thing this, then, that it's imperative we try to accept ourselves wholly as we are- flaws and all.

As I strive to cultivate kindness and gratitude daily, I also remember that I am not perfect. I have my awesome days, where all is right with the world, and then I have other days where it's hard to remember what kindness looks like. The important thing is that we know it exists. The idea is there in our minds, our hearts, and subconscious intent. Because more than anything, "Kindness is Contagious."

Special Grilled Cheese! (And how Pinterest is a certified hobby.)

I'm a "Pinterester"- and when I say that, I mean an avid "Pinterester." A girl/guy can spend hours on there looking at everything from clothes, food, jewelry, exercises, tattoos, and the latest nerdy gossip. You name it. Need a solution for tight hip flexors? Pinterest! Need a remedy for seborrheic dermatitis? Pinterest! How about learning to spin straw into gold? Pinterest!

Pinterest has become one of my favorite past times (don't be surprised if you find many of my postings credited to some site or another found on Pinterest). In fact, there's a meme that says "Teacher's should get some kind of professional development credit for Pinteresting." I agree (me being a teacher and all, and always looking at various educational resources. Just another add-on to my Pinterest search field.)

During my Pinterest escapades, I came across a recipe that has now become the MOTHERLOAD of my recent lunch enjoyments. If you live in America, the grilled cheese is definitely a food staple. I mean, every kid in America practically came out of the womb crying for a grilled cheese! Normally, it consists of yellow cheese, melted between two pieces of bread; but, in this case, I found another alternative that is amazingly amazing, and has healthy veggies too! And it doesn't take long to make!

Here is the link to the sandwich I'm raving about:

Veggie Stuffed Grilled Cheese

 

I'm adamant when I say, that this is definitely one of the best I've tasted by far. It's so easy and quick to make! And super tasty too!

I'm convinced, food does bring happiness. Those that don't think so, haven't tried this grilled cheese yet. Thank you Lord Jesus for Pinterest!

Happy 4th of July Everyone!

Love your body!

Picture Credit: http://www.sparkpeople.com/blog/blog.asp?post=9_bodypositive_quotes_to_boost_your_selfesteem

It's true! Yoga can change you!

 

Picture Credit: http://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html 

That Dalai Lama was a smart cookie.

I found this quote, yesterday, and it truly resonated with me.

Happy Sunday Breakfast!

Good morning everyone! Here's an awesome, healthy recipe to start your day! Enjoy!

Recipe Courtesy of: http://cookeatpaleo.com/paleo-lemon-blueberry-scones/

Paleo Lemon Blueberry Scones

Yield: 8-10 scones

Ingredients

• 315 grams almond flour (about 3 cups)
• 1 teaspoon baking soda
• 1/8 teaspoon sea salt
• zest of 1 lemon
• 2 eggs
• 2 tablespoons honey
• 2 tablespoons fresh lemon juice
• 3/4 cup fresh blueberries

Instructions

1. Preheat oven to 325 degrees.
2. Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
3. Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
4. Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
5. Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

I like me some "Halleujah" chorus!

Today, I went into the mindset that I was going to go "BEAST" mode on my legs. All I can say is, Pinterest donkey-kicked me one-hundred percent. I was exhausted by the end of it, a little disappointed, and just plain tired; but then, I remembered getting fit is a journey. One that we sometimes forget to consider is not about hating the way you look, but exercising for the sake of loving your body the way it is. Besides showing self-kindness, being healthy is also one of the greatest gifts to yourself. When you take the time to utilize what the good Lord gave you, your body strikes up a "Halleujah" chorus faster than you can say "BURN!" I swear to peaches, this workout did just that.

As I currently sit here, shifting around from the aftermath, I'm grateful for the opportunity to move. Am I always grateful during the workout? Not really. I am human, after all; but, it is because I'm human that makes experiencing life, so incredibly rich. We face struggle, disappointment, frustration, love, happiness, bliss, and a myriad of emotions all in our short average span of 70-something years. These pieces make up who we are, but in the end it's all about the quality of the puzzle. Did we do our best to make a difference, not just for others, but for ourselves? I'm going to go reflect on that now.

Remember to Cultivate Kindness! :)


Here is the workout I did today! Comment and let me know how it goes for you!

Picture/Workout credit: http://www.fitsugar.com/Printable-Workout-Abs-Thighs-Butt-34787066

Food & The Seven Chakras

Beauty is far from perfection.

One thing about this society that I feel is a serious flaw, is the standard of beauty. Frequently, the media fills the minds' of young girls with images of rail-thin models, perfect eyes, immaculate complexions; these expectations leave deep scars and consistent self-deprecation. They have the power to promote feelings of worthlessness and inadequacy, emotions that are detrimental to developing teenagers. So, then we wonder why depression is rampant in America; body-image being a potential cause.

The modeling industry has its own artistic rights in clothing design; whether it be symbolism, abstract expression, etc., but what I honestly don't understand is its humanistic perspectives. If you intend to model something, shouldn't reality be the foundation? The fact is human beings come in all shapes, sizes, features, colors...it is astounding to me that the media endorses any level of aesthetic conformity. An even sadder idea, is a size ten being placed in the "plus" category of the modeling world. How does that promote diversity and positive self-image for future generations? I feel that if the people of a nation can't form confident, strong, self-loving opinions of themselves, then the future of a nation will fall to vulnerability.

Throughout my life, I've met so many beautiful people, inside and out, and there are so many more to meet. This is what makes life so fun and interesting! Getting to know each and every one of these souls is like adding a gem to a treasure box of diversity! Some of the people you may meet in life may be physically beautiful, but inside are disfigured; and again, some of the most beautiful people you may meet, may not be what you expected from first impressions.

Lately, I've been on a reflective journey through my consistent exercise regime. I've found that no matter how hard I try to narrow my hips, they just won't; or regardless of how much I run, my acne won't disappear. But then, I see the beauty in the power of my legs as they run that last mile or the strength of my core, aiding in stability; and when I look in the mirror I appreciate the Cuban features that make me so different. I see these aspects of myself and I realize that I am beautiful in no way that any other person can be. I have characteristics that no one else possesses.

Every individual has their own amazing, personal reflection that can never be duplicated. This is a wonderfully, precious gift. We are all born with unique qualities and each one of us has the power to utilize them to our fullest potential!

What is most important in this life is being healthy and loved; not being perfect. At the same time, it is important to look out for yourself. Making sure that you are physically, mentally, spiritually (or other aspects of well-being) healthy, is vitality important in having the ability to accomplish your dreams and move forward in life with optimism!

As Walt Disney once so creatively expressed:
"The more you like yourself, the less you are like anyone else, which makes you unique." <3

Welcome to Cultivate Kindness: Health & Wellness!

Welcome to Cultivate Kindness: Health & Wellness! A place where "kindness" is the key to personal success! In our everyday lives, we are often met with the challenges of media influences, societal expectations, and environmental stressors. Self-improvement becomes more and more of an obstacle, rather than a positive objective. Ultimately, this may lead to internally limiting yourself through procrastination (I've been there), feeling overwhelmed, and a cargo-load of self-criticism. It is the latter, that I hope to address in this blog; emphasizing the significance of promoting self-kindness in our daily endeavors. Whether those endeavors may be fitness, yoga, healthy eating, or reaching your goals, the premise of this blog is to address self-improvement with the aim of "cultivating kindness" for yourself and others.

Remember, Kindness is Contagious!