I’m going NUTS!

Looking to add more awesome to your life? Still think PB&J is the end-all, be-all? My friends, as a reluctant alternative nut butter convert, I wish to enlighten you with this beautiful infographic about all the wonders of nuts and how they can (and should!) be an integral part to a whole and healthy lifestyle.

Careful, though. Too many nuts can and WILL make you nuts.

Try it if you don’t believe me.

Still confused about fats? If so, see one of my previous posts about fats.



The Energy Booster We All Forget About

Sleep. Caffine. Sugar. Alcohol. Exercise.  What do you use to cope with those sluggish moments for a quick pick-me-up?  Somehow, we are rarely taught the simplest tool for instant energy. Something that has been proven for thousands of years to work the most naturally and effect…breath! 

Most people hardly think twice about how they inhale and exhale. It happens naturally and our mental energy would be better focused on other things, right?  Not quite.  Breathing can be a passive activity, but by focusing on the breath we can channel and create even more energy and fire for whatever our life demands.  Before we dig deeper, give it a try:

Find a heavy object around you (a big rock, 12-pack of drinks, your purse, whatever) and experiment with picking up the object in one hand.

First Lift it without thinking of your breath.

Next, lift it while holding your breath.

And lastly, exhale first and then on a big inhale, lift your object.

Did you notice any difference?  The third option should have been the easiest.  Why? HOW?!

Um...what not to do.

Um…what not to do.

This part is rarely taught.  When your spine is straight, shoulders relaxed, and heart forward, you can inhale into your belly.  From here, your body creates and utilizes the proper amount of space needed to absorb the oxygen and send it to cells all over the body.

On the other hand, when our bodies are slouched over, or we are only breathing into the shoulders and chest, the oxygen flow throughout the body is restricted, and it becomes less accessible to your cells.  Here’s the anatomy behind it:  The respiratory system is categorized in two groups: Primary (essential for breathing) and secondary.

  1. Primary Respiratory Muscles: the lower part of our torso—the diaphragm, abdominals, and intercostals (the muscles between the ribs).  They are larger and perform most of our breathing work. *We should use these more. 
  2. Secondary Respiratory Muscles: the upper region of our torso—the pectorals, trapezius, and throat muscles.  These smaller muscles aid and allow for adaptability in breathing.  *We use these too much.
English: Animation of a diaphragm exhaling and...

English: Animation of a diaphragm exhaling and inhaling (Photo credit: Wikipedia)

Inhaling and exhaling our breath into our lower torso, we are not only allowing ourselves to breathe deeper, but we are making ourselves more grounded and stabilized, by lowering our center of gravity.  Benefits of long deep breathing include releasing toxins, invigorating the mind and body, relieving pain, strengthening muscles, strengthening the immune system, improving digestion, and improving the nervous system, just to name a few!  

So that all sounds pretty good, and essential, right? It’s very doable, simply requiring some mindfulness.

  1. Asses your breathing.  Lying down on your back, place a hand underneath your navel.  Take some deep breaths, and notice what’s happening.  Is your belly expanding?  Is your ribcage expanding?  These are good things.  Are your shoulders lifting towards your ears?  Is your stomach caving inward and upward?  Just be aware of what you’re prone to doing, and focus on expanding and relaxing.  Long deep breathing is always a work in progress.
  2. Work on your posture. When sitting or standing, try to keep a relaxed, lifted posture.  This means straightening the spine, rolling your shoulder blades down your back, lifting your chest, and tucking in your tailbone.  Now, that is a lot to think about, but a good thing to practice.  Just imagine and feel the expansion of your breathing capacity as you try it.  It only gets easier over time!
  3. Wear non-constrictive clothing. Tight or immovable waistbands, tight bra straps, neckties, and high heels can all alter your ability to breathe deeply and fully.  Stick with loosely fitted and stretchable clothing as much as possible.
  4. Try breathing through your nose.  Long deep breathing allows for lots of oxygen to circulate through the body, which is a beautiful thing.  However, much of the air we breathe today is full of toxins and pollution.  Fortunately, our nasal passages have tiny hairs that act as filters for our breath.  Additionally, nasal breathing allows for a slower and more controlled inhalation, allowing for a deeper breath.
  5. Listen to your body.  Altering your breath can create subtle changes in your bodily functions, mood, and energy that make a huge difference in the long run.  Slow down, be aware, and treat your body to the oxygen it deserves.

Doing these things will bring you increased energy over time, but in a pinch we can also look to breath exercises instead of reaching for a cup of coffee or taking a nap.  My favorite instant re-charge is called stretch pose.  Lay down on your back.  Place your hands under your lower back to align your spine.

stretch pose

Lift your head and heels six inches off the ground.  Begin a rapid inhale and exhale, either through the nose, or through the mouth with your tongue out (panting like a dog).  Watch your belly expand and contract with the breath.  It’s challenging at first, but becomes more comfortable with practice.

Do this for 30 seconds or more, and then relax and feel the energy you’ve unleashed into your body and mind!

These are just some basics on breathing, but there are many more related elements to it.  If you notice that you could improve from changing your breathing (most of us can), I’d encourage you to do some more research for yourself, or talk to a doctor, yoga teacher, or wellness coach.   Let’s use our body’s natural tool mindfully to increase energy and improve wellness.  Breathe!



Asha is a certified yoga teacher (RYT 200) with an emphasis on Kundalini Yoga.  In yoga, conscious breathing brings prana, or life force and energy, into the body.  Asha likes to deal with another main source of prana…FOOD!  She works as a vegetarian chef at a  yoga bed & breakfast and is working on a digital cookbook for her tasty recipes and knowledge on eating for wellness.  Stay tuned for a preview!

Learn more about…

Breathing: The Breathing Book: Good health and vitality through essential breath work by Donna Farhi (It’s a fantastic book!)

Stretch Pose: Kundalini Yoga Stretch Pose with Anne Novak (http://www.youtube.com/watch?v=E9J7AcNLdV0)

Long deep breathing: Take a Deep Breath (http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/May/Take-a-deep-breath)


What Yoga Can Teach You About Life

What Yoga Can Teach You About Life.

I watched an interview with Sean Corn a while back where she discussed the connection between the yoga mat and life. Sean explained that how you practice yoga translates into how you live your life. The two are connected. What you need to work on in life often expresses itself on your mat during a yoga class. For example if you are someone who pushes themselves too hard, injuring yourself in yoga as a result (e.g. a pulled muscle) you probably take on too much in life, put too much strain on yourself outside of the yoga studio. If you often give up during a class, tell yourself that this pose is “too hard” or that you are “too weak” you most likely defeat your own self in the outside world as well. Maybe you make excuses for why you can’t make it to the studio, putting everyone else’s needs before your own.

Yoga means “union” in Sanskrit, and this union between the practice of yoga and the practice of life is one of the reasons I have fallen deeply and consumingly in love with the practice of yoga.  The practice of Yoga doesn’t always refer to the postures themselves, but rather everything else that goes into the postures (e.g. the mental strength, the need to have a connection to your breath, proper hydration and nutrition, the connection between your mind and body)

I recently finished the book “Hell-Bent: Obsession, Pain and the Search for Something Like Transcendence in Competitive Yoga” by Benjamin Lorr which was all about the author’s immersion into the Bikram Yoga world. This book was soo wonderful. It was funny, honest, insightful and informative. It was entertaining from cover to cover, and there were often times when I would laugh or gasp aloud from what I had read. Lorr made connections between small experiences/concepts and larger existential questions.

In “Hell-Bent” there is one part where Lorr describes a particular Bikram class he took. A large, linebacker-type man was taking a class for the first time and appeared to be suffering and wheezing, right before bolting for the door. The teacher, Esak, (Esak is a Bikram champion, and celebrity of sorts in the Bikram yoga world) stops the linebacker right before he is about to open the door and exit the studio. Esak tells the man that he’s free to go but has a choice. He explains that “Sometimes your yoga is in the postures. Today, your yoga is recognizing that you have a choice”

Esak turns to the class and orders them to “stop listening! Stop thinking! Don’t imagine his class is easier than yours. Don’t flatter yourself with your effort. Right now, this is the person working the hardest in this class. He is getting every benefit he can.”

For the linebacker, his yoga that day was to simply recognize that he had a choice whether or not to leave the hot room. His yoga was to work on the mental aspect of the practice, because that was the issue that arose for him on the mat that day.  Esak explained to the class that even if they were doing the postures perfectly, if they weren’t “putting the same effort into it” they weren’t getting the benefits from the yoga.  Yoga isn’t about the postures, it’s this “union” between the mat and life, mind and body, you and the universe. It’s about doing “work”, and maybe your yoga for now is just to identify what your “work” should be, what issues you may need to work on. Maybe your yoga is to back off and let yourself sit out once in a while, or to stop comparing yourself to the other yogis in the room, or to become comfortable with the way your body looks in the mirror during class. Benjamin Lorr explains that

“It’s a funny thing that way. Someone standing and looking very impressive in the mirror and someone sitting hunched over doing almost nothing. Same yoga.”

I did a Mini-Triathlon and I’m moving to Costa Rica!

Yes, it’s true. The personal trainer who hated running and hasn’t taken a swim lesson since age 10 has completed a Mini-Triathlon. It was so fun! It was a family affair which made it even better and I cannot wait to actually train and complete a Sprint Triathlon in my near future. Here is me at the end! I won! I swam, biked, and ran my way to pure AWESOME.

Rocked it.

Rocked it.

(I did not win, I just had my picture taken on the winner’s podium).

In other equally as exciting news, I will be moving to Costa Rica for one month to complete my yoga teacher training certification! After four intense weeks, I will be able to lead you that much closer to your inner awesome. I will stay at a yoga retreat center in Montezuma and will hopefully be posting brief updates to you all the while! On account of my absence, I have some exciting guest bloggers lined up for your educational enjoyment:

First up is Tatianna Barrera! She is a fellow holistic health coach and published author of No Milk, Please. Can’t wait to hear what she has in store for us!

Tatianna milk banner

If you would like to be added to my email list to receive breathtaking photos and my marvelous insights on my upcoming travels, please enter it below. All my love to you awesome people! Can’t wait for the adventure ahead.