I love seeing connections, I love exploring connections and I love connecting with others. This is what makes my YHC journey tremendously special and inspiring.

Teaching Yoga for close to 20 years has led me to explore different aspects of the art, but I keep coming back to my favourite. Teaching Yoga in combination with Ayurvedic principles to ensure my vinyasa krama (sequencing) is practical, aligned and supportive to those showing up to class. Over the years I realised that my love of the elements and spiralling through them with the chakras is one of my all time favourite places to teach from.

I’ve endeavoured to explore the connection of the chakras to the habits. These are my interpretations for now.

Habit 1: Earlier, Lighter Dinner (ELD) and Root Chakra

Muladhara chakra, the base is all about nourishment, stability, groundedness and balance. I find when I am grounded I am able to nourish myself well. When I nourish myself well I am grounded. Sometimes it’s the energy that needs to shift the physical, and sometimes it’s the physical that helps shift and settle the energetic.

I invite you to observe, test and play with it.

Habit 2: Early to Bed (ETB) and Your Feet Chakras

Habit 1 and 2 work hand in hand. If we have an ELD then ETB is easy. If ELD doesn’t happen, my bedtime takes strain. I relate ETB with the star chakras in my feet. The energy of our feet is directly related to our root centre. On evenings when I do my foot massage I sleep deeply.

I invite you to experiment with massaging your feet this week as you refine your evening routine.

Habit 3: Start the Day Right (STDR) and Sacral Chakra

I relate STDR to the sacral chakra. Physically because it’s got to do with deep hydration, and energetically, because it’s the softer, more gentle feminine energy of creativity and flow. I find when I awaken with the sounds of the birds (not an alarm) I start my day with ease, softness and flow.

I invite you to explore your sacral centre and starting your day well.

Habit 4: Breath Body Practises (BBP) and Solar Plexus Chakra

When I breathe, I ignite the flame within me. I create heat, I create strength, I create power. When I move regularly I feel more toned, more alive, more energised. I have more clarity, purpose and drive. On the days I go into a slump, the mornings I feel like I want to curl back into bed (and trust me there have been plenty of those), I feel heavy and dull. I know that if I move, I can shift the energy and that feeling. Sometimes it’s as simple as a walk, a yoga practice or just dancing.

I invite you to explore, experiment and ignite your manipura chakra as you build on your BBP this week.

Habit 5: Plant-Based Diet (PBD) and Heart Chakra

To have Connection, Compassion and Love for all that is around us, within us and within what we eat is what builds us physically and energetically. When we buy, grow, harvest, prepare and cook food with love, operating directly from our heart centre, it brings forth depth and integrity. It makes us feel whole, content and deeply nourished. When we’re in this space we feel less likely to crave sweet things, snack or feel disconnected from our food, from our community and our relationships/family.

I invite you to explore that feeling of deep love while you nourish yourself this week.

Habit 6: Self Massage (SM) and the Chakras in our Hands

Energetically our heart centre runs the line down to our hands. This is why when we bring forth into the world we should do it with love and when we receive, it should be with gratitude and love. For me, the hands are such a powerful tool, and using them on ourselves in SM brings forth that deep nourishing self love.

I invite you to vigorously rub your palm together to awaken your energy before giving yourself your daily SM.

Habit 7: Meditation and Crown Chakra

Sitting in Silence connects me to my crown chakra, Sahasrara. When I take the time to connect with that which is beyond me, beyond my understanding and beyond that which I think is possible I am often pleasantly surprised by the insights gained, my intuitive words in writing and the advice that arises in coaching sessions.

The more I sit in silence and open up to that which is beyond my understanding the more I feel like I’m doing my dharma. It makes me feel fulfilled, whole and deeply aligned.

I invite you to connect with the subtleness of your crown centre in your meditation this week

Habit 8: Healthier Eating Guidelines and Throat Chakra

Our throat centre of communication is linked to the ether/ space element. To me it’s all about creating space. Key, creating space in our eating schedule to allow for rhythm so that digestion can happen easefully.

When there is rhythmic eating, I find I’m able to communicate with more clarity, purpose and honesty. When I’m cluttered, this centre takes strain and I override my inner voice and knowing. It’s always such a fine balancing act between the two scales.

I invite you to explore your connection with your throat centre, speaking your truth.

Habit 9: Sense Organ Self Care and 3rd Eye Chakra

I love Angela’s article on Aligning Intuition with Intelligence, where she shares that inner knowing needs to be aligned with intelligence. Intelligence comes from learnt experiences, these we gather from the stimuli we take in (yip, you guessed it, stimuli from our senses). When our senses are healthy, vibrant and functioning optimally, the stimuli we take in are pure, honest and not distorted. We see clearly, we hear properly, we taste, smell and feel with satya (truthfulness). When this happens we are able to relate from a more authentic, intuitive space.

I invite you to take extra care in your senses this week and notice what happens when you go into the world with well oiled organs.

Habit 10: Easeful Living (EL) and the Chakras

This is the culmination of all our chakras being in balance, open and aligned so that the energy can flow freely through our Sushumna Nadi (central energy channel). When our chakras are vibrating at their optimal frequencies, all that we do feels perfectly aligned with our dharma and our goals.

In life there are always challenges that tend to throw us off course. When we physically use our habits to bring us back on course, we orientate towards EL. To me, EL is seeing and understanding which chakra is needing attention in the present moment. If I’m craving love, self massage gets upped a notch. If my digestion is feeling sluggish, I address my eating times. If I need inspiration and guidance, I sit in silence. When I need more creativity, I hydrate… It’s really simple. I see where I’m stuck and I use a physical trigger to see if I can move things energetically. It’s an easy, tangible way for me to operate from. I invite you to explore, experience and see which of your chakras and thus habits are needing attention in any given moment so that you too can continue orienting towards thrive.

I recently revisited the Yamas and Niyamas for the first time since my first yoga teacher training in 2014. For those of you new to, and/or unfamiliar with the Patanjali’s eight-limbed yoga path, the Yamas and Niyamas are the first two limbs on the path. They are yogi’s guides on social and personal ethics in daily life. When I learned about these ethics seven years ago, still quite young in my spiritual pursuit, I remember thinking of them as obvious knowledge and things I already did. As I revisit them with my adolescent aged spiritual perspective, I’m seeing how they can become much more intricate in the way that they weave into our everyday life, and especially the 10 Body Thrive Habits!

If you are unfamiliar with the Yamas and Niyamas, here is a quick description of each.

5 Yamas – External Ethics – Macrocosm

Ahimsa: Non-violence, freedom from harming
Satya: Truthfulness, being genuine
Asteya: Non-stealing, freedom from taking what isn’t yours
Bramacharya: Moderation, celibacy
Aparigraha: Non-grasping, Non-hoarding

5 Niyamas – Internal Ethics – Microcosm

Saucha: Cleanliness, purity
Santosha: Inner Contentment
Tapas: Self-Discipline
Svadyaya: Self-Study
Ishvara Pranidhana: Surrender

The 10 Body Thrive Habits

As I was recently revising these internal and external ethics of life, I started thinking of each one in relation to the 10 Body Thrive Habits. Each Yama and Niyama supports all 10 habits if you really dive deep into it, but I thought it would be fun to pair each Habit with the individual Yama or Niyama that I personally see the most connection with at this time. If you are reading this, you are most likely already familiar with the 10 Body Thrive Habits, and if not, they will be listed below with my Yama and Niyama pairing.

5 Yamas + 5 Niyamas = 10 Body Thrive Habits.

Habit 1: Earlier Lighter Dinner → (Niyama) Tapas: Self-Discipline

Since this is the first habit, I paired it with Tapas. In the beginning, eating an Earlier Lighter Dinner, and all the rest of the habits take a lot of self-discipline to introduce into our lives, so why not make it a priority in the beginning to set us up for ultimate success? Throughout our lives we need to keep self-discipline cultivated deep within us to continue evolving. Once we light the internal flame of Tapas, the inner fire will continually be either fueled or damped by the choices we make in our habit evolution.

Habit 2: Early to Bed → (Yama) Asteya: Non-stealing

When we set with the sun in Early to Bed and get a full night’s rest, we will wake up with greater energy the next day. When we stay up late, we are stealing our energy and health from tomorrow. By practicing Asteya, we work with the energy and health we have in the moment, and honor it when it runs out by going to sleep.

Habit 3: Start the Day Right → (Yama) Aparigraha: Non-hoarding

If we Start the Day Right, we rise with the sun, hydrate, and eliminate the waste from the previous day. If we don’t do that, we are hoarding things we don’t need within our bodies. By making Aparigraha a priority, we let go of what is no longer serving us and move more freely and authentically in life.

Habit 4: Breath Body Practices → (Niyama) Saucha: Cleanliness, purity

Breath Body Practices are a way of cleaning our channels physically, mentally, and spiritually. This regular practice of Saucha that goes beyond our living/working environments, will leave us feeling our purest at all levels and ready for whatever life brings us.

Habit 5: Plant-Based Diet → (Yama) Ahimsa: Non-violence

With a Plant-Based Diet, we are consuming the more vibrant colors of plants and less animals and processed foods. Non-violence in the sense of maintaining a vegetarian diet in the yoga tradition is a common theme, so for that reason this was an obvious pairing to me. As we reflect more deeply on bringing more Ahimsa into our daily lives, we will naturally gravitate toward foods that bring more life and less violence, such as plants.

Habit 6: Self-Massage → (Niyama) Svadyaya: Self-Study

There is no better way to literally study ourselves on the physical level than Self-Massage. It’s like the 150-point inspection we can do from head to toe to discover leaks, corrosions, inefficiencies, and energy resources. If we look at Self-massage as an act of Svadyaya, we discover how much power we have in our own hands to maintain ourselves.

Habit 7: Sit in Silence → (Niyama) Santosha: Inner Contentment

To those new to Sitting in Silence, it may currently have the opposite effect of Inner Contentment. Those with a regular sitting practice can probably vouch for experiencing inner contentment, whether it be slight flickers of it or a very deep and relaxing experiences of it. As we become more comfortable practicing stillness, we will naturally find more Santosha.

Habit 8: Healthier Eating Guidelines → (Yama) Satya: Truthfulness

If we are not following Healthy Eating Guidelines, we are not being truthful to our digestion. Eating too much, too little, things that aren’t good for us, and/or in an inconsistent rhythm is lying to ourselves. As we make deep Satya a priority in our daily lives, we will listen to the truth our body is telling us and feed it in a more authentic and nourishing way.

Habit 9: Come to you Senses → (Yama) Bramacharya: Moderation

As Come to Our Senses, we find a deeper connection with the information we are taking in and putting out and can regulate it in a more sustainable sense. While Bramacharya often focuses on the moderation of sex, it also extends into what we are seeing, hearing, smelling, tasting, and touching. When practicing Bramacharya, we discover an energetic balance of input and output through all senses.

Habit 10: Easeful Living → (Niyama) Ishvara Pranidhana: Surrender

The deeper and more refined we get into all the habits, the more Easeful Life becomes. It’s truly an act of surrendering into this ease, by trusting the deepest truths to surface in life. As we make Isvara Pranidhana a focus we let go into the natural flow around us and trust that our body, mind, and spirit will lead us into deep alignment.

Conclusion

Those are my pairings to make the 5 Yamas + 5 Niyamas = 10 Body Thrive Habits, but I encourage you to make your own connections as you decide which ones resonate together most in this moment for you. While this is my current adolescent understanding and translation of my experience, all levels and perspectives are legitimate! There are no wrong answers!
What I found interesting about my pairings was that Habit 1 started with Tapas, or Discipline, and Habit 10 ended with Ishvara Pranidhana, or Surrender, which are opposites. It aligns with the idea of spanda, or the pulsation of life that happens between opposites. As we continue to work with the 10 Habits and perhaps the Yamas and Niyamas, we can trust that the opposites we experience in life, whether positive or negative, healthy or sick, fortunate or tragic, beautiful or ugly etc,… will be exactly what we need to experience spanda in its most raw form. This is life.

Why am I stuck?

I’m still stuck because, while I’m tongue scraping, having regular and healthy poops, moving and breathing every morning, eating rhythmically throughout the day, oiling well at night, and being easeful through it all, I’m still drinking alcohol somewhat regularly – Truth bomb!

Now if we look at the kaizen approach, this “regular” drinking has improved over the years. It started out well over a decade ago, with a minimum of two drinks per night, complimented by cigarettes. I am pleased to say that, seven years ago, the smoking naturally went away, and the nightly drinking habit was brought into my awareness. A combination of doctor recommendations, along with a five-week intensive yoga training on the other side of the world, made me realize that it was not normal or healthy to drink half a bottle of chardonnay every night.

Fast forward seven years, I’m still kaizening the drinking. I prove to myself annually that I’m not a “real” alcoholic by giving it up for Lent, yet the only thing that gets me through Lent is knowing I will be able to have it again. While I’ve gotten the drinking down to only a couple of nights per week or less, I find it amazing how I’m able to ignore my natural intuition if I don’t want to drink on the nights reserved for drinking.

Naturally, I’ve been frustrated with my lack of evolution, as I still have mild inflammatory responses giving me physical symptoms (loose stools, adult acne, dandruff, SI joint stagnation, not launching my habit evolution course, negative self-talk, etc.), so the other month I took some functional medicine tests that brought to the surface some food sensitivities to gluten and dairy. Though this seems super basic, I needed a test to tell me I was sensitive to gluten and dairy for me to fully let them go. The recommended protocol after the functional medicine tests was a 21-day liver detox. During this time, I had some fasting days along with clean eating days, and obviously – no alcohol. It went very well!  My bowel movements became regular and healthy, my skin cleared up, and my energy was awesome.

I’ve been off the detox for a few weeks now, but have carried over the gluten and dairy free clean eating part of it. But guess what I have not carried over?

That is right – the drinking…

While drinking is not a part of my regular schedule anymore, I still think about it often and plan when I’m going to drink next. Though it has only been once per week or less, my detoxed liver and body are speaking louder than ever.

The other day, I had done everything right habit-wise. I was leaving a private yoga lesson and remembered I had to stop at the grocery store for some bananas. While I was there, it felt as though the force took over me and caused me to buy a bottle of red wine. Knowing that I had already had my earlier, lighter dinner and still had time to drink and go to bed early, I decided that I would have two glasses of wine when I got home.

I will do all the healthy habits AND drink wine!

So, I did it. I was to bed by 9:30 and had all intentions of waking up at 5:30 to have my morning sadhana and go to work for my 11am shift.

How did it really go?

I woke up at 2:30am (this was a common thing in my 20’s when I drank regularly) with a bad headache. I chugged water to hydrate myself, and then, laid in bed breathing with intention into my awful headache. I don’t think I ever fully fell back asleep because my mind was loud with negative self-talk. I had the Identity Evolution worksheet and Cate’s voice in my head, “I’m the type of person who ignores her intuition and numbs all the goodness that is inside of her because she is so weak.” Or “I’m the type of person who is so damaged and such an addict that it will always take over the wealth of knowledge I have invested so much time, money, and emotion into.” Eventually, I somehow fell back into a lucid sleep. I woke up at 8am (when my beautiful morning practice should have already completed), headache still strong, and wanting to throw up from the alcohol consumption. I needed to take a shower, but was too queasy, so I opted for an epsom salt bath. The negative “I’m the type of person…” phrases were still rampant in my mind. I knew that they weren’t helpful, so I decided to switch them up, focusing on the actual facts and things that were happening in me rather than beating myself up for being weak.

Here are the facts.

“I’m the type of person who feels like crap and doesn’t do things that nourish her the next morning when I consume two glasses of wine the night prior.”

Okay, but why am I doing that?

I am doing that because, “I’m the type of person that desires deeper connection so badly that I try quick, but ineffective routes to get there.”

Getting better, but still negative.

How about, “I’m the type of person who is very ungrounded and needs to be very careful as to not do things to further unground myself.”?

Close, but how will I do that?

“I’m the type of person that is so connected to my infinite flow of energy, that I must always prioritize nourishing self-care practices to cultivate the connection more wisely.”

There we go!

That Identity Evolution statement is where I will work from moving forward.  Rather than seeing myself as a helpless addict, I now see the facts through the negativity.  I have a lot of energy and desire deeper connection to it.  That is super exciting to acknowledge and I look forward to listening to my intuition in those moments of needed connection!  I have a strong feeling that my intuition will lead me to dance, journal, self-massage, breath work, or meditation over drinking!

What does your negative self-talk say? Write it down. What positive/affirming Identity Evolution phrase can you turn it into, to initiate real change?

I know my new phrase “I’m the type of person that is so connected to my infinite flow of energy, that I must always prioritize nourishing self care practices to cultivate the connection more wisely.” will pop into my awareness every time the force creeps in to buy or consume alcohol. I’m excited to acknowledge any other future negative self-talk I have moving forward.  This will be my new way to trigger a habit to create a new Identity Evolution statement.  Deeper Identity Evolution will be the reward!

What you’ll get out of tuning in:

• How Yoga Health Coaching transformed Megan
• How to take action when you feel paralized
• How an earlier, lighter dinner can be a game changer

Links Mentioned in Episode:

• Get the Intermittent Fasting Tipsheet
• Watch the free Masterclass

Show Highlights:

• Megan shares her journey with Yogahealer and Yoga Health Coaching
• Megan explains how living the habits has changed her life
• Megan talks about the impact of YHC on her business

Timestamps:

• 06:36 Start before you are ready
• 11:09 The importance of the habits
• 20:36 The challenges of coaching
• 31:40  When in doubt, take action

What you’ll get out of tuning in:

• How did Yoga Health Coaching impact Nadya’s life?
• How did the habits of Ayurveda change Nadya’s life?
• What are the main difficulties Nadya’s students face?

Links Mentioned in Episode:

• Optimize your health by flowing in sync with the seasons. Nadya Tkachenko’s classes
• Nadya Tkachenko’s Facebook Page
• Nadyua Tkachenko’s Instagram page

Show Highlights:

• Nadya shares her life’s journey and career
• Nadya tells us about the impact her choices have on her kids
• Nadya shares how small changes make a big difference

Timestamps:

• 03:29 Nadya explains how her career change came about
• 15:00 Nadya explains the impact of Ayurveda on her family
• 25:07 Nadya compares the story of two clients
• 29:47 Nadya shares her favorite coaching tool

Favorite Quotes:

• “Freedom lifestyle was my ultimate goal, continue to travel, to travel with my kids, to be financially comfortable enough to do that and help people enrich their lives”
• “She couldn’t believe the results she got from the doctor, she honestly didn’t change anything else except started eating an earlier, lighter dinner, stopped snacking, drinking more water, going to bed earlier and all of that really helped”
• “Small incremental improvements will get you there faster”

In Ayurveda, we always try to find the root of an issue. Being “constantly connected” has become the new normal, but it can lead to a pattern of being wired and tired.
If this seems to be a problem in your life, or in the life of your students as a wellness professional, there are some things you can do.

Understanding Hyperstimulation and Stress

It is astonishing the hyperstimulation our senses go through in the modern world. We are constantly bombarded by instant messages, images, and audio. We are expected to be connected to our devices at all times. Simultaneously, a disconnect has been forming between humans and nature.

But what is this bombardment of stimulation actually doing to people?

In my 20 years of practical experience working with modern humans, I have encountered many people who suffered from stress and I’ve realized how helpful and Ayurvedic perspective can be. Many of the people I work with on my programs, including wellness pros, are quite stressed out and broken down in terms of the subtle doshas. I have observed a significant difference between optimal health and where they actually were.

Breaking Bad Patterns and Finding Your Rhythm

How do we break the pattern? We start by taking an honest look at ourselves. For many years I wasn’t willing to admit that I was in the pattern too. I was in the pattern as much as a lot of the people that I was trying to help. Or maybe I was a few steps ahead of them, but the pattern was still quite dominant. There has to be a level of self-reflection, or how the yogis put it, svadhyaya.

Self-study will allow you to get into a deeper level of awareness and let you understand if you are hyperstimulated or not. At the same time, you will begin to realize what is truly most important right now in our day-to-day habits. The pathways to better understanding this can start to open up with some Ayurveda concepts such as the subtle doshas of prana, tejas and ojas.

Let’s start with ojas, it’s similar to kapha, composed primarily by earth and water. You want to focus on the water element. Water is the energy of that which nourishes the life force. Just think of your mouth. If your mouth is dry you can’t taste things properly. If your eyes are dry, it’s hard to see. There’s this level of cohesion and unctuousness that is the energy of kapha. And when it turns into its subtler form, it’s this energy of a very deep intelligence that enables healing and rejuvenation. When someone is hyperstimulated, they are dried out, because there’s too much attention scattered to the wind.

Tejas is the subtle dosha of pitta, of fire and water. The awakened fire of tejas, is discrimination, it is that which can see so clearly it can direct the path forward. In modern life, when people are overwhelmed and unable to make good decisions, you know they have affected tejas.

Now, prana is the subtle dosha of vata, which is air and ether. And we have all heard of prana, the life force energy. It is intelligent and coordinates movement. When prana is healthy and robust it acts as the conductor, the maestro, conducting the brass, the percussion and the winds. But when it’s not healthy, instead of music you get cacophony.

When you are trying to break the stress pattern it is essential to find your rhythm. Rhythm enables prana, tejas and ojas to optimize and then to increase together. In order to find rhythm you have to focus on the 0.1% and not all the shiny that scatter your prana.

The Importance of Micro Habits

Small things matter. It is the small things you do without thinking that can hyperstimulate you. Maybe you check your iPhone as soon as you wake up. Or you start your day by turning the TV on to watch the news. All this immediate chaos starts to break you down. The noise is blocking out the rhythm.

To create a new pattern you need to change the micro habits. Earlier lighter dinner, early to bed, start the day right, all of those things. A proper diet, exercise, and a healthy lifestyle are the answer, but we all know it’s not that easy to do. And our difficulty to keep the rhythm keeps us wired and tired.

When you are in a stress pattern and feeling wired and tired, you might start realizing you experience mental fogginess. In this pattern, you are not able to focus, remember or feel inspired. To break it, you have to understand where the noise in your life is coming from. After that, you need to move away from the noise and embrace the quiet.

This might be harder than you imagine. In our fast-paced world, it is easy to think we have to do it all. And so we spend our days trying to fulfill multiple roles and putting out energy without letting our bodies rejuvenate. We want to break out of the stress pattern, but we are addicted to it. The secret is to listen and change the little things.

Disconnect For Your Health

Disconnecting from the noise might seem like an impossible task, but it is crucial for your physical, mental and spiritual health. Little changes can help you break the pattern. So go ahead and cancel your Netflix subscription, or shut down the Wi-Fi at 6 pm. Clear the unnecessary noise and you will start noticing the difference.

As a former sexual abuse trauma counselor for children and teens, I had a choice to make. I could make some major changes in how I took care of myself or I could live a life full of compassion fatigue, vicarious trauma, inflammation, poor coping and numbing, and damaged relationships. For burnout prevention, good health habits are key.

Burnout is a term that has been thrown around a lot in the last few years, but in the helping profession, it is seen as a very serious issue that can require a long, slow journey to heal. Research in the field of mental health shows that the probability of burnout for professionals is pretty bleak: “as many as 2 out of 3 mental health workers may be experiencing high levels of burnout.” Burnout is also a state that does not happen overnight. It is a slow, divisive, and non-discriminating process that will steal your joy, passion, and energy.

It can feel selfish as a helper to express when we need time to take care of ourselves. We have dedicated our time and energy to helping others. But, we also know (and we often say it to our clients) that if we don’t help ourselves, we can’t help anyone else. In the medical field, we are seeing that burnout occurs due to not only the high demand of people in need, but also due to the high expectations that are placed on doctors and nurses to be able to push through and handle erratic hours, inconsistent meal times, and the physical demands of the job. However, anyone in a helping and wellness role is also at risk for burnout if helping others takes priority over self-care.

Coaches and practitioners can fall into the same personally unhelpful patterns of putting the needs of others over their own. Taking time regularly to check in, notice what the body is asking for, and scheduling self-care time will allow all helping professionals to keep going at optimal levels.

Practicing the daily habits of dinacharya is an effective way to overcome and prevent burnout as we engage in the crucial practice of uncompromising self-care. Studies done on burnout recovery/prevention and the recommendations made for doctors, nurses, and mental health therapists all fall into line with these habits of dinacharya. Giving ourselves permission to focus on getting our minds and bodies back into sync with nature’s rhythm is just what the doctor (or mental health professional) ordered.

Let’s take a look at the recommendations for burnout recovery and prevention and how those recommendations align with practicing the ancient science of dinacharya:

1. Get enough sleep. When I was acting as a sexual abuse trauma counselor in a residential treatment facility for youth, I was emotionally and physically exhausted every day, but I could not sleep. My nervous system was fried and my poor sleep hygiene habits made “winding down” nearly impossible. Going to bed early teaches us ways to honor the body’s natural ways to get ready for sleep and how to support those rhythms.
2. Make exercise a priority. Moving the body can help the mind and the body cope with mental, emotional, and physical stress. Exercise can balance anxious energy, clear stagnation, clear the perspective, and allow a time-out from everything else that is going on. The habit of Breath Body Practices teaches how to vary exercise modes and intensities to meet the individual’s needs.
3. Eat whole, nutrient-filled foods. Plant Based Diet teaches us about using food as fuel and focusing on feeding our cells with prana-filled plants and well-sourced, organic meats if meat is in our diet. In addition, Earlier Lighter Dinner teaches us to work with our body’s ability to digest and assimilate the food we take in and the habit of Healthier Eating Guidelines educates us on eating seasonally and giving our digestive system a break between meals.
4. Meditate. When our nervous system is fried and our minds seem to be in overdrive, meditation can seem challenging, but imperative to help reboot. The good news is that there are many different types of meditation, so again, we want to find the version that fits best. Research shows that the benefits of meditation are many, including rewiring the brain, reducing inflammation, and directing us toward more happiness.
5. Take a break from technology. Creating a night time routine in alignment with our body’s need to wind down from stimulation and meditation both correlate with unplugging from the constant influx of information, expectations, and blue light that come from our society’s addiction to technology and screens.
6. Look for opportunities for self-discovery and nurture a positive view of yourself. In the habit of Self-Massage, we are learning how to literally get in touch with ourselves and to become friends with our bodies. We are learning self-love and nurturing ourselves with both self-compassion and oil. With the habit of self-massage, we have an opportunity for self-discovery built right in to our daily schedule.
7. Setting boundaries, use support, and reframing one’s view of the work to find more meaning can all be addressed in the habit of Easeful Living. As humans raised in our competitive and judgmental society, we often take on the belief that things “have to be” difficult and that we will be “good enough” when something outside of us occurs or deems that we are. Recognizing how we make things harder on ourselves can shift everything. Giving in to impossible expectations, allowing ourselves to be taken advantage of, and putting the job before ourselves can lead to burn out quickly. We can begin to isolate and feel like no one else could possibly understand. When we are burned out and feeling fried, it can also be difficult to see that we are making a difference in what we are doing and to find the meaning in continuing at all. Taking care of ourselves first, reaching out to make connection with others, and reframing our perspective around finding value in our work all come when we believe that we can live with more ease.

Regardless of your exact role as a helping professional, we must attend to our own needs to be able to effectively attend to the needs of others. In addition to the habits of dinacharya, things like spending time in nature, scheduling time for activities that bring joy, and connecting with others who can relate to what we are experiencing are all helpful ways to stoke the inner fire of joy and health without burning it out.

We must remember that burnout didn’t happen overnight and it certainly won’t be resolved overnight, so using the practice of Kaizen allows us to take it one step at a time to and recognize that the small changes will add up to big progress. If you are experiencing symptoms of burnout, you are not alone and things can get better. Take some time to look at your daily habits and make one small change this week toward supporting your own natural rhythm.

Did you know this leads to anxiety and depression?

According to Ayurveda, this behavior is associated with a Vata imbalance.The wisdom teachings of yoga teach us that the balance of the 5 elements in our bodies will help us maintain our health and well being.

The air element is  wonderful for moving energy, stoking new creativity, stirring up your enthusiasm. If the air element combined with the space element you can become spacey, ungrounded, and easily distracted. You will find yourself going from one project to the next never completing anything. You will often feel overwhelmed, anxious, and have trouble sleeping.

Usually this imbalance occurs more frequently after women go through menopause or are pregnant. But it also can also occur for everyone as they move into Vata time of life after age 50. Shifting levels of hormones, change of seasons, transitioning into Vata season (Fall) and travel all cause a Vata imbalance.

Lack of Energy & Focus

Your lack of groundedness is causing you to have sleep disturbances which leads to unevenness of energy throughout the day. You can have moments of total clarity and focus followed by feeling spacey, tired, dull or exhausted.

By constantly depleting your body you will feel like you are always running on empty. Napping is said to really improve your heart health. 15-20 minute power naps are really wonderful for rejuvenating your energy. If you need more than a 10-20 minute nap a day you need to get more rest.

The effects of sleep deprivation over time are scary.

The lack of quality rest and not enough REM cycles or deep sleep will adversely affect your memory, focus and concentration.

According to Webmd.com here are the effects of sleep deprivation over time.

• Heart disease
• Irregular heart beat
• High blood pressure
• Stroke
• Diabetes
• Kills your sex drive
• Causes accidents
• Dumbs you down
• Can contribute to causing depression
• Ages your skin
• Messes with your memory
• Puts on extra weight and makes it hard to lose it once it is on.
• Impairs your judgement (you might think you can get away with 6 hours of sleep…. NOT!!)

How Your Belly Disturbs Your Sleep and Mind Focus

What throws a lot of us off balance is chronic inflammation in our microbiome. Digestive issues will contribute to brain fog and sleep deprivation. If you have ever tried to sleep on a full belly you will get how important it is that you eat early and lighter in order to get a good night’s rest.

What causes inflammation in your gut?

• Processed Foods (breads, pasta, chips, cookies, candy ,cakes) anything that does not grow in nature.
• Any food that has been treated with radiation, chemicals, hormones, antibiotics.
• Meat and fish that has been given food that is not in the animals natural diet.
• Heating foods with microwaves in plastic containers.
• Eating too heavy late at night, past 7:00 pm.
• A diet that includes refined sugar.
• Having the same foods every day.
• Gobbling down your food too quickly while walking, standing, or driving.
• Taking a huge amount of supplements instead of eating wholesome fresh organic foods.
• Sitting down for a meal when you’re upset.
  

Ignoring The Problem Won’t Make It Go Away

What if you are complacent or apathetic about your lack of energy and focus?

This syndrome if left unattended over decades will eventually lead to some serious health issues down the road like: immune disorders, chronic fatigue, weight gain, diabetes, heart problems, chronic depression,  anxiety, memory loss, or dementia.

4 Secrets To Solve Your Foggy Mind And Low Energy

1. Early to Bed Early to Rise…

Going to bed at 10:00 pm or earlier every night consistently will help you break this pattern.

By staying up late and being on blue screens (TV iPhones, iPads, laptops), you rob yourself of essential deep rest that will help you keep your mind sharp and help you sustain your energy during the afternoons and early evening. Taking the TV out of the bedroom is the first step.

Watch for Signs of Tiredness. Yawning, eye rubbing, and heavy eyelids. If you find that you are reading the same sentence 10 times without comprehension close the book and turn off the lights!

2. Avoid Drinking Alcohol During The Week & Caffeine After 10:00 am

Drinking alcohol will cause you to wake up in the middle of the night disturbing your REM cycles and preventing you from being on top of your game the next day. Save it for the weekends.

3. Practice Daily Meditation And Yoga 5 Days A Week

Doing 10-20 minutes of body breath practices will help you oxygenate your body and help you keep you mind clear and your energy even throughout the day. Even five sun salutations will help regulate your energy.

Would love to exercise but have no energy to get yourself off the sofa?  Daily exercise will give your more energy so that you can exercise and improve your health and mental clarity.

Daily meditation helps you floss the mind and increases your grey matter!  You get smarter! Read this great blog about Meditation. Meditating before bed helps you process your day and give you a deeper sleep.

4. Eat Earlier lighter dinner for better sleep.

Closing the kitchen after an early dinner and fasting on water between meals will also help you get to bed earlier, leave you well rested and energized the next day.

Stop eating at 7:00pm

Do Intermittent fasting by putting 12-16 hour between the last meal of the day and breakfast. For example, if you eat at 6:00 pm dinner you would fast until 7:00-8:00am the next day.

If you are hungry before bed try making warm Golden Milk recipe with either milk or Almond milk.

The Next Right Step

If you have had it with losing the plot and low energy, invest in your health and well being. Get to know why your daily habits can make a huge difference in how your mind and body ages. You will be able to have the energy to step into your Swa Dharma (the next right step for you and your family).

I have seen folks in their 20’s dragging themselves through the day and elders in their 90’s full of beans still working because it so so much fun. It has nothing to do with age and all do do with your daily habits.

I am a 65 year old yoga teacher and teacher trainer. I just added a new career as a Yoga Health Coach four years ago. I see students adopting this healthy lifestyle and dropping years off their physiological age. I am working with folks 20-80 years young. They are active and sharp as a tack!

You can avoid serious health issues by following the healthy habits that are recommended by Ayurveda. These habits  help to regulate your personal clock so that you are in tuned with the daily rhythms of nature. Read here about  Dina Charya.  

An insightful quote from the Dalai Llama when asked what surprised him most…

 “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health.”  Dalai Llama

A Challenge

Vibrant energy is your birthright! I invite you to share with me how you are investing in your well being and any challenges you have with adopting a healthier habits. Wherever you are in your life, you can always get this party started!

Let me know what you are doing to keep you mind clear and to have vibrant energy throughout your day.

Body Thrive is the prerequisite to Yoga Health Coaching, and it is the model we learn to coach. Prior to Body Thrive, Colleen was overwhelmed – teaching a lot of yoga and bartending at night into the early morning hours and sleeping til noon. Dinner was often between 9 and 10 pm and getting out of bed in the morning was really difficult.

The first habit of Body Thrive (Earlier, Lighter Dinner or “ELD”) was the hardest habit for Colleen. ELD often involves a whole recalibration of family values and long-held habits and beliefs. To get it to work, she had to change her schedule, which is the case for a lot of us. There were also some emotional and compulsive eating factors that she needed to address. Her conclusion is that there is always a workaround for any of the habits that challenge us.

Each habit is very simple, but emotional issues and self-sabotage  issues often get in our was, which is why we need the support of group. If you suspect you might need the support of a group.

Have you experienced the ten habits? Check out the details here https://bodythrive.com/

Ready to dive in? Time to talk to the team.

What you’ll get out of tuning in:

• Why we need to be in a group in order to successfully evolve our habits.
• Why and how yoga teachers are often living out of alignment with what they teach.
• Why the Body Thrive annual pass is so valuable.

Links Mentioned in the Episode:

• Colleen’s website
• YHC Have a conversation
• YogiDetox Fall

Show Highlights:

0:00 – Body Thrive is the prerequisite to Yoga Health Coaching, and it is the model we learn to coach. Prior to Body Thrive, Colleen was overwhelmed – teaching a lot of yoga and bartending at night into the early morning hours and sleeping til noon. Dinner was often between 9 and 10 pm and getting out of bed in the morning was really difficult.

6:48 – The first habit of Body Thrive (Earlier, Lighter Dinner) was the hardest habit for Colleen. To get it to work, she had to change her schedule, which is the case for a lot of us. There were also some emotional and compulsive eating factors that she needed to address. Her conclusion is that there is always a workaround for any of the habits that challenge us.

9:00 – Each habit is very simple, but emotional issues and self-sabotage  issues often get in our was, which is why we need the support of group.

11:15 – Because Body Thrive offers a year long pass, we repeat the course 4 times, giving us an opportunity to learn, rebel, return, and recommit.

12:40 – Because Earlier, Lighter Dinner (ELD) is such a keystone habit, Cate offers a free ELD Challenge.

14:10 – ELD often involves a whole recalibration of family values and long-held habits and beliefs.

16:40 – If you’re interested in learning the habits of Body Thrive or in Yoga Health Coaching, go to https://yogahealer.com/conversation/

Favorite Quotes:

“There’s always a workaround [for Earlier, Lighter Dinner], but the workaround was like a “come-to-Jesus” moment: That schedule does not work. I think that’s the hard truth. You hear people talk about what their schedule is and how they can eat dinner and you’re just like, ‘Well there’s a part of that that’s going to have to change.’ And we dance around it a little bit, but that’s what ends up happening.” — Colleen Hieber

“Every single one of the habits is so simple. . . . The reason we why we have to go through these programs in a group and have all this accountability is because of that emotional bit and that self sabotage bit and that discounting bit and our crazy amounts of justifications we come up with for why we CAN’T do the thing. When at the end of the day, something has to change.” — Carly Banks

Guest BIO

Colleen Hieber. As a professional dancer, I was first drawn to Yoga as a reliable method for physical therapy that I could practice on my own. Eventually, Yoga became so much more – I was hooked to its alignment principles, philosophy, mindfulness, and meditation. I also found a community of people on a similar path to personal growth. I made teaching Yoga my path in life, after experiencing the healing power of this practice, during a particularly traumatic event. I have never looked back. It is the greatest gift to share this practice with students and new teachers.

Currently, I am leading Yoga Alliance approved 200-Hour Yoga teacher trainings at Spectra Yoga in Costa Mesa, CA and 85-Hour Ma Yoga® Prenatal Teacher Trainings internationally throughout the year.

I have a deep and abiding call to bring the teachings of yoga to all different types of people. The lessons of yoga are universal. There is an innate intelligence and inherent power in the human body that is both accessible and transformational. I can give you the tools to dig deep and realize the power of grace. Connect with Colleen on her website.

You’ve been invited to a party with a bunch of health-conscious people. A potent stage to practice your magical marketing tricks.

“What do you do?”

The moment arises to captivate with the supernatural powers of self-care. And…

Poof. Your mojo vanishes in midair.

You succumb to the spell of sameness and spit out, “I’m a yoga health coach and I help people get healthy.”

Yes, that is what you do. And what you do is amazing, but there’s a more powerful way to captivate your audience and win new members.

Do you want to know what it is?

Put on your magician’s hat and get ready to charm.

What do you do? – Take 1:

You arrive at the party early, eager to connect. The host and her friend are scrambling to prepare the final dishes.

The host introduces you. This is my friend, Kristen. She’s the one I told you about. She’s marvelous.

“What do you do?” her friend asks.

“I am a yoga health coach; I help people change their habits and get healthy.” She smiles. “Interesting,” she mumbles with a guilty expression as she takes a sip of wine to wash down cheese and crackers.

You upgraded your pitch, fusing in the habit element. You help people get healthy (what they want) by changing your habits (how they get what they want). But if you want to fascinate, you’ve got to dig deeper.

Shake it off. Center yourself. Look for another opportunity to practice your magic.

What do you do? – Take 2:

You overhear two women bemoaning weight loss drama.

“I went in for my annual exam and my doctor told me my blood work shows that I’m prediabetic. She said I’ve got to lose some weight or go on meds. She told me to come back in 6 months to follow up. So I decided to go on the keto diet. I heard it’s great for blood sugar. I’ve been following the rules for about a week. I’m down a pound but I miss my carbs. I’m not sure how long I’ll be able to go without bread.”

The women invite you in with a smile. You douse the doctors “advice” to cultivate connection, “Doctors frustrate. They tell you what to do but not how to do it.” They nod and you continue. “I coach groups of people to change their habits so that they can get healthy. You’ll get more support and direction for how to follow through with diet and lifestyle changes. One of my members is a diabetic, and he’s lost 30 pounds. Now his A1C is better than ever.”

Their eyes soften. A silent invitation to continue. “In my year long program, I guide people through 10 habits of Ayurveda, nature’s science. We meet every week and troubleshoot around how to make these transformational habits a part of our life.”

“Oh I’ve heard of Ayurveda. I love the natural idea! What kind of habits? Tell me more.”

Shazam!

You dazzle with a few habits and “how tos.” “You’ll eat an earlier lighter dinner, go to bed early and poop every morning, move your body and meditate. We do fun stuff like make smoothies, and soups, give ourselves foot massages and practice Qi Gong.”

Eyes roll instead of sparkle. “That sounds like fun but I know I don’t have time for all that. I’m not a morning person. I work late and my partner loves a big meal at night. I can sit still, and I hate any kind of slow movement. I’ve got to get a good sweat on.”

Curses. Another failed trick.

Before you go on to Take 3, let’s pause and consider a different approach. Instead of starting your pitch with what you do and how you do it, you need to captivate your audience from the inside out.

Why do you do what you do?

The Magical Power of Why

“People don’t buy WHAT you do, they buy WHY you do it.” Simon Sinek

As a health coach, we are operate on three levels: what we do, how we do it and why we do it. All three levels, what, how and why, are vital to cultivate know, like and trust with potential members. But when you start with why, you reveal your supernatural powers.

Your why has more influential value than your what. Why is this? To answer this question we need to look inside your brain.

Simon Sinek, inspirational thought leader, exposes the profound power of why in his book Start with Why: How Great Leaders Inspire Everyone to Take Action. He proposes a model deemed “The Golden Circle” to explain how we can effectively attract and inspire people to work with us.

The Golden Circle reveals that your why corresponds to the limbic system of the brain. “This the part of the brain responsible for all our behavior and decision making. It’s also responsible for all our feelings, like trust and loyalty.” Simon Sinek

Be inspired by Simon Sinek’s brilliant Ted Talk here.

When you start with why, you are touching the emotional brain center.

When you simply focus on what you do (the features and benefits), you’re literally only scratching the surface. This is how you approached Take 1: “I am a yoga health coach and I help people change their habits and get healthy.”

Your what addresses the part of the brain responsible for rational and analytical thought, and language. The neocortex is also crucial for verbally expressing our desires. But if we are relying solely on the neocortex to make decisions we’ll often get sucked into an analytical thought hurricane. Analysis paralysis looks like resistance. You’ll need call in disaster relief ASAP to recover from the “what first” pitch approach. Recall how the woman responded in Take 2: “I’m not a morning person, I work late and my partner loves a big meal at night. I can sit still and I hate any kind of slow movement. I’ve got to get a good sweat on.”

“We all know what we do: the products we sell, the services we offer or the jobs we do. Some of us know how we do it: the things that we think make us different or stand out from the crowd. But very few of us can clearly articulate why we do what we do.” Simon Sinek

How to Find Your Why

“At its core, the WHY is an origin story. Who we are is the sum total of all the experiences we’ve had growing up—the lessons we learned, the teachers we had and the things we did.” Simon Sinek

To find your why you need to apply several magical elements, a hefty dose of patience, a willing partner and a TON of practice. The most magical element may be compassion. You must have compassion for yourself. You must tap into your own limbic system and conjure up the emotional language that will captivate your audience. Good news: you can train yourself to craft and express your why.

In Simon Sinek’s follow up book: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team, you will discover a step by step process to uncovering your magical gifts.

You will gather and share stories, identify common themes, and work with your partner to draft your why statement. The adventure takes time (3 + hours with your partner). And you will continue to refine as your why evolve your business. 

My working why is: To inspire people to become the brightest expression of themselves so that they are free to enjoy vibrant wellbeing. I’ve practiced my why in a few different contexts and it resonates with me and my audience. Over time, I know I’ll refine it if I want it to captivate and attract members who share my values and beliefs.

“When we align emotionally with our customers and clients, our connection is much stronger and more meaningful than any affiliation based on features and benefits. That’s what starting with WHY is all about.” Simon Sinek

Time to take your new magic show on the road. Third time’s a charm.

What do you do? – Take 3

You find a group of 3 fit folks talking. One tired looking woman bemoans, “I just can’t seem to shake this cough. Our 10K is coming up, I got this massive deadline at work, and my kid is struggling with her econ class at State. I’ve been tutoring her every night for 2 hours after dinner. I’m lucky if I get to bed by midnight. I can barely drag myself out of bed for 6am trail runs.”

Perfect setup for your Why Magic Show. First, take a deep belly breath. Ground your excitement.

You’re invited into the circle. Empathize and start with why.

Your magic trick: Why – How – What – from the inside out. Dare to captivate your audience.

“Hi I’m Kristen. I couldn’t help but overhear your struggle. The energy battle is so frustrating. I was working out every day and eating pretty healthy, but I would hit a lull after lunch and I could barely focus after 2. The battle magnified after I hit 40. (Pause for connection) Then I took a deep dive into how to source my energy. And I’ve never felt better. Now, I wake up every day to inspire people like you to enjoy vibrant wellbeing. You love being outside, right? Nature’s your best ally. When you sync your internal clock with the natural rhythm of the day, you’ll conquer your boundless energy quest. I guide people to practice self-care habits that give them that PR feeling every day.”

A little ambitious? Over the top? To woo woo? Maybe. But you’ll know your trick is a success when you hear “Yes, that’s what I need! Tell me more.”

Some people may look at you like you have three heads. But that is a reflection that you are tapping into an unspoken realm being. Underneath the perceived doubt lies an emotional desire for change. You want to connect with people who want to unearth their emotional desires.

Your Why is an undying belief, purpose or cause that’s bigger than you. When you express your why, you will connect with people who share your beliefs and values. These are the people you want to work with. These are the people who will follow your lead. These are the people you can guide through your transformational program.

Sure. Context matters. You may not deliver your pitch with the same opening when you make a cold call to a potential partner or community. But the essence of your why (your contribution and your impact) needs to hold up in every show.

Work Your Magic

You are a gifted magician. You possess a unique elixir that can help people transform stress into vitality.

Where do you start?

You start with WHY.

It’s not deception. It’s powerful.

Will it be hard? Yes. But do you think David Copperfield made the Empire State Building disappear overnight?

Abracadabra. Alakazam. Presto-Changeo.

On with your show.

“Once you understand your WHY, you’ll be able to clearly articulate what makes you feel fulfilled and to better understand what drives your behavior when you’re at your natural best. When you can do that, you’ll have a point of reference for everything you do going forward. You’ll be able to make more intentional choices for your business, your career and your life. You’ll be able to inspire others to buy from you, work with you and join your cause. Never again should you have to play the lottery and act on gut decisions that are made for reasons you don’t really understand. From now on, you will work with purpose, on purpose.” Simon Sinek

So tell me – what’s your why?