Using Mindful Movement to Achieve Your Goals

Using Mindful Movement to Achieve Your Goals

Yoga is a great practice for mindful movement, but not the only one

From marathon running to barre to yoga to power lifting, you’ll find these techniques to be game changers for any type of movement.

What is mindful and intuitive movement?

Mindful and intuitive movement are often used as different approaches, but I believe that we can’t have one without the other.

Mindful Movement: Moving with full awareness and focus on your body and mind. Noticing what it feels like to move in space, and every physical and emotional sensation that comes up.

Intuitive Movement: Moving in a way that feels good to you. Tuning in and listening to exactly what your body and mind are craving and whatever movement would honor you in that moment.

These two go hand in hand. I believe that you can’t gain the benefits of one without the other also being part of your movement practice.

Mindful movement is key for reaching goals in all types of movement including lifting

Why mindful and intuitive movement?

Whether your goal of movement is to build muscle, get a new PR or have an outlet for de-stressing, mindful and intuitive movement will help you get past any blockages to reaching your goals. Becoming completely aware of your body and mind will create conditions that are ideal for your personal success, however that is defined for you.

How do you know this works?

You may know me as more of a yogi, but at heart I am a total fitness junkie who has been around the block when it comes to workout goals! I’ve used these techniques while marathon training, lifting, spinning and with recovery goals such as healing (running) injuries and postpartum recovery (pelvic floor re-building).

Okay, let’s get into it!

I’ve used these techniques for marathon training, hitting running PRs and countless fitness goals

Using Mindful Movement to Achieve Your Goals

1. Tune IN and tune everything else OUT

This is the first and hardest step. You’ve got to stop comparing both to others and yourself. I used to think that the trick was to stop comparing to others and ONLY compare to myself and focus on my progress. Do this in the big picture. Reflect on your fitness goals before and after movement practices. For example, when marathon training- check your times and figure out your goals before or after moving whether that be a sprint exercise or a distance run. For something like yoga, practice NOT looking at other and how they are moving and avoid critiquing yourself in the mirror. I prefer studio spaces that do not have mirrors for this reason.

2. Connect your Breath and Body

Start becoming aware of your inhales and exhales, then see if you can use your breath to enhance your movement. The first step to this is the awareness. It may take time to just become totally focused on observing and learning about how you breathe. Give this time. After a while, you will notice how your breath works with or against your body. For example, when lifting- do you hold your breath? Do you notice you feel better inhaling or exhaling at a certain point? In yoga do you feel good connecting one breath to one movement or do you like to take long, slow inhales and exhales during multiple movements? This will change day to day or throughout your workout. Get used to recommitting to your breath and adjusting to what feels good.

3. Allow Yourself to Feel

We’re conditioned to suppress physical and emotional sensations, so it can feel strange to intentionally allow ourselves to feel. This takes a mindset shift and work. You will have to practice allowing yourself to feel. Do this by initiating frequent self check-ins. How am I feeling right now? What am I feeling right now? What physical sensations are coming up for me? What emotional sensations are coming up for me? No judging! Nothing is good or bad- it’s just data from your body and you’re just here to listen!

Allow yourself to feel and check in: How am I feeling right now? Physically? Emotionally?

4. Respond to Your Needs

Time to use the data you’ve collected in your check ins to respond to your needs. This may take a bit of brain power at first, but will soon become second nature. What did you notice? Are you feeling pain? Time to stop. Pain in running, lifting or yoga will not help you reach your goals- you have to address the pain properly to recover and be able to continue conditioning for your goals. Are you feeling discomfort? Discomfort and pain are different. Discomfort is isn’t a bad thing! We are growing! Time to use your toolbox- use your breath to breathe into the discomfort. Use your awareness and newfound ability to tune in, to tune everything else out and focus on your body, breath and movement.

Mini action plans are also how you adjust to fitness instruction or plans. For your own planned workout- is it serving you in this moment or do you need to adjust the plan? For group fitness classes, is the option the instructor presenting what works for you or is there something else that works better? You’ve already learned to tune everything else out so it doesn’t matter what the other people are doing or what anyone thinks of you! You’re a strong badass and don’t need approval from anyone else.

5. Stay Present

Okay, you’ve go the tools you need now! Staying present is easier said than done, but you’ve learned how to create the conditions to stay present. You have tuned in and tuned everything and everyone else out. You have connected your body and mind to your breath. You are allowing yourself to feel and notice sensations that come up. You are responding to what YOU need in each present moment. You did it! If you are doing all of these things, it is impossible NOT to stay present. But it takes recommitting time and time again. That is totally normal. Just keep gently guiding yourself back to these practices.

Starting to notice the yoga across the room who looks like a pretzel? TUNE HER OUT and tune back in!

Are you hearing a message in your head saying I can’t do this anymore when things get hard? BREATHE through it and take it each breath at a time! You’ve GOT this!

Feeling stuck on your goal and discouraged that you’re not making progress? Stay present! This is ONE day, look at the big picture. Take it each day and moment at a time. You’ll get there but you have to be patient with your body and mind in the process. Use your breath to come back to the moment .

Practice, Practice, Practice

This mind work is just like strengthening a muscle. It takes time and will grow stronger and stronger. This process WILL take dedication. You will have to recommit to it time and time again in a single workout and over time. That is normal and trust me, it will become routine eventually and you won’t have to think about it.

I can’t wait for this shift to help you reach your goals! Whether it helps you to let go of stress and enjoy movement more, reach a personal fitness or recovery goal, I hope this will be an absolute game changer for you just like it has been for me.

How to Start an Online Presence from Square One

The end of 2018 officially marks 3 years since I started the All The Verdure Blog. To celebrate, I am sharing my tips for starting an online presence from square one. This is something I have been meaning to do for a while, as over the last few years I have found myself having similar conversations with friends and family looking to start a website, build an online community and take their own photos. I am drawing on my experience and sharing what has worked best for me and the many other bloggers and businesses I have gotten to connect with.

1. Don’t Wait to Start a Website

Most people who I talk to feel like the website should come second to the social media presence. They are intimidated to start one, feeling like it is overwhelming, they don’t have enough to put on it or that nobody will look at it anyways. Here is why none of that matters:

-Your social media accounts are temporary and not yours. They are super important, and we’ll talk about them in a sec. But the scary reality is that A. They could be gone tomorrow from a glitch or whatever else may happen and B. You don’t own them and can’t rely on Mark Zuckerberg to help you if something happens to go wrong

-Building a website is EASY if you choose the right host. I cannot recommend Squarespace enough. I had never touched a website before I started mine and found it easy and fun. They will even film custom videos of them tweaking your site to show you how to do something which blew my mind!

-You don’t NEED a lot of content to start a website. All you need at first is to have a homepage that shares your ‘why’ and an about me/contact with more information. The content will come with time and nobody is going to notice or judge you for a lack of it at first. Just get it up and running so that you have it for when you want to add to it.

An About Me page is the most important part of your site and something you can create right away.

2. Start One Social Media Account at a Time

Others may disagree, but it is hard to keep up with multiple social media accounts and in my opinion better to avoid being overwhelmed and build a meaningful community in one place at a time. For me, I started with Instagram the same time I started my website. It was a place to share what I was posting on there, and build community through additional posts. Eventually I started a Facebook page so that I could share outside articles and events, create my own events and connect with those who don’t use Instagram. I have a Pinterest page, but really am not active on it and still haven’t figured that one out! I also started a YouTube channel then realized that wasn’t my thing either. You have to find where your community is and what works best for you, but it is better to build meaningful communities one or two places then spread yourself too thin. I also highly suggest starting an email list (have people sign up through your website) which is another platform where you OWN the content and can control who is seeing it (no algorithm!). Mailchimp is a good free platform to start with for that.

3. Focus on lighting and editing simple photos

You don’t need photos to be fancy and complicated to be “good”. They need to look high quality. I have always used an iPhone, but always make sure to shoot in good lighting and edit using an editing app before posting. I like Whitagram and Snapseed as free editing tools. Remember that being REAL doesn’t equate to having to post completely raw, unedited photos. Try utilizing video/story features for raw content and curating an edited feed of photos that will draw in viewers. Your beautiful, tweaked photos will be part of your authentic presence based on the purpose they serve. Creating engaging and real, honest copy is what will help your audience value your authenticity.

4. Don’t kick back and wait for followers.

I’m really not sure how an account would magically start gaining tons of followers, but imagine its something that happens, kind of like winning the lottery. YOU have to get your content into peoples hands and build the community. Try using hashtags to make sure people people see your photos. I add 30 relevant hashtags to the comments section of each photo. Find people who are sharing similar content via hashtags or tagging of other mutual interest accounts (i.e. another food blogger who tags a superfood company you like) and engage with them! There’s usually a very reciprocal norm where if you follow similar size/niche accounts to you and engage with them, they will follow back and engage back. Collaboration over competition!

5. Use a planning tool and content calendar

No matter what form of media you are using, you want to strategically plan your content as much as possible. This is hard in the beginning because you may just want to play around with what kind of content you like and are good at creating. Eventually, I suggest using a physical content calendar- I have one I downloaded from Juliesolomon.net and adapt every month to write what I am sharing on my blog, email list and social media each week. It is also clutch to use an app like Plann to visually lay out your photos if you use Instagram. The biggest thing I have learned is that you can reuse your good content and don’t have to create something new every single week! This can save time and stress and help your community to get to see your content they may have missed or need based on its current relevancy.

My Toolbox:

Website Platform: Squarespace

Photo Editing: Whitagram and Snapseed

Instagram Layout: Plann

Email Newsletter: Mailchimp

Resources: Julie Solomon (videos/freebies for influencers) and The Influencer Podcast (stories of success, tips and tricks for influencers), Jenna Kutcher (videos and resources for entrepreneurs on using social media) and The Goal Digger Podcast (entrepreneurship/social media expertise), The Healthy Maven Podcast (interviews with successful entrepreneurs/influencers in the wellness space), Woke & Wired Podcast (spiritual entrepreneurship and social media as a manifestation tool)

Do you have a blog, podcast, YouTube channel or are thinking of starting one? Share your advice, favorite resources or questions in the comments!

Read next…

Feel-Good Holiday Gifts for Under $50

The best gift you can give yourself or those you love is to FEEL good! While there are certainly big ways of doing this without material items, these are a few of my favorites that can most definitely help. From adaptogens and collagen sticks to CBD cream- I’m sharing a collection of ideas that will hopefully help you find the perfect item for friends, family and even yourself.

1. Wellness Travel Kit ($35 for kit)

Taking wellness on the go has never been easier with this kit of must-haves! From clean beauty products to keep you refreshed to travel matcha and essential oil- it’s everything you need for a feel-good trip or on the go stash of essentials.

2. Shilajit ($24.65 with code: ‘ALLTHEVERDURE’)

Shilajit is one of my favorite adaptogens! It is perfect for active friends or family who are looking for a natural way to improve endurance/stamina and workout recovery. It can also help with immunity, cognition and anti-aging. I tend to think of it as the “fountain of youth”!

3. Vital Proteins Holiday Sampler ($16 for 5 sticks)

This sampler is the perfect way to try out some different flavors of collagen. The Vital Proteins collagen creamers (3 flavors included), matcha collagen and collagen peptides make yummy tonics on the go or while traveling. My personal favorite is to combine the coconut creamer + matcha to make an even creamier Matcha Latte on the fly!

4. Primal Kitchen Cookbook ($23.76 for hardcover)

This is the perfect gift for someone who wants to start or continue eating healthy without compromising ingredients, taste and flavor. Recipes like 10 minute Pad Thai Noodles and Spinach and Parmesan Stuffed Chicken will make them excited to get in the kitchen in 2019. I am obsessed with Primal Kitchen products and think it would be a super fun gift to pair the book with some of their products like a custom dressing set!

5. Hemp Infused Cream ($40 with code: ‘CWFAMILY’)

I actually first heard about CBD cream from my mother and grandmother in law swearing by it for their back/muscle issues. I’ve been using it on my tight and sore shoulders and think it would make the perfect gift for a loved one who is athletic and complains about sore muscles or anyone who experiences any sort of chronic muscular pain or skin issues. I also this this is a great price point for a nice, generous gift that isn’t an insane splurge.

6. Raw Sugar Products (16.99 for Lip Balm + Scrub)

One of my favorite kinds of gifts to give is one where they donate to someone in need with every purchase. I think it adds a personal and special touch, making the gift more about the spirit of giving, while also giving a physical token of appreciation to your loved one. Raw Sugar donates a bar of soap to a person in need with every purchase of their (certified organic) paraben, aluminum, sulfate and phthalate free products.

7. Wellness Focused Gift Card “Duo” (price varies)

I love the idea of combining a small item with a gift card. For example, a mug with a gift card to your loved one’s favorite coffee or tea shop, a yoga towel with a gift card to their favorite yoga studio or an insulated bag with a gift card to their favorite juice bar where they stock up on weekly juice. It adds a nice personal touch to a gift card while taking too much thinking and pressure off on your end and allowing them to get something they really like and use.

How I Prioritized Myself to Start Living in Alignment

I’ve spent the last couple of years doing some serious soul searching. Moving from the east coast where I was born, raised and spent my early adult years, to the middle of the country shook things up in a way I could have never prepared for. The past few months have been a culmination of a lot of what I have been both working through and working on, shedding light on how sometimes things need to be shaken up for the pieces to fall perfectly together.

“Perfectly together” is a bold statement. Is my life perfect? Heck no. But, I am finally living in alignment, something that makes life feel like a flow rather than a daily battle. I didn’t realize how many sections of my life followed similar patterns until viewing it with recent clarity. My history of relationships with others, work and myself seem to have a lot in common.

So what is alignment? In short, it is when things just feel RIGHT. Until recent years I didn’t know that alignment was an option because I was so focused on living based on others’ expectations and societal norms. Did things feel wrong? Well, sometimes, but it is hard to know what feels “wrong” if you have never experienced what is “right". I can now see more clearly and am in touch with my truth. I want to share what I mean in hopes that you too may discover similar patterns that can lead to the reflection, growth and discovery that will help you live a more aligned life.

relationships with others

Unhealthy + toxic relationships

Let’s pull the bandaid off and talk about the one that makes me cringe most first. Now happily married and in a relationship that feels easy, I can see that my past relationships failed because they were out of alignment. Both of my previous serious relationships were with people who could not be more opposite, however the pattern was exactly the same. I stayed with them because I felt they were a good person, my friends or family liked and that I owed it to them to be by their side supporting them. I didn’t know then, but now understand that they were extremely unhealthy and toxic relationships. Though the individuals have good hearts, these partners did not respect me, which I now realize was a reflection of my own lack of self respect. I’ve come to realize that how many of the people in our lives treat us is a reflection of how we treat ourselves. Being in an unhealthy relationship is a choice and one that reflects our lack of respect for ourselves.

Manifesting my dream partner

There finally came a point when I realized that I needed to stop wasting my time with the wrong people. I sat down and journaled the crap out of what my dream partner was like. I wrote down all of my priorities and non-negotiables, discovering that while “gets along with family and friends” was on there, “respects me and makes me feel good”, was far above it on the list. Once this was part of my consciousness, I literally manifested my dream partner. I am not sure if I would have met or recognized him sooner because I don’t think I was ready or knew what I needed. This kind of self-reflection and building of respect takes time, but is truly key in finding the right partner.

Once I began to value and respect myself, a partner who valued and respected me came into my life

relationship with work

Following a set path

My first professional job as a teacher was the carrot stick waiting for me after years of preparation. Starting my senior year of high school and continuing through all 4 years of college, I studied child development and interned in elementary schools. I considered other paths during college, but my school made it impossible to double major with education and graduate on time, so teaching seemed like the obvious career. I got rave reviews from each internship I completed, straight A’s in all my education classes and felt like teaching was my clear destiny. I never stopped to ask myself if it made me happy or felt right, immediately accepting the first job I was offered where I interned my senior year.

Talents and passions

How can it be that where our talents and passions lie may not be the right job? I was praised year after year for being an excellent teacher and felt passionate and still do about the importance of quality early childhood education. So was it irrelevant and not important that I would feel dread waiting for the morning bell to ring, count the days until school let out and sob regularly feeling frustrated and helpless? The only reason I left my job was for our move to Louisville. I can’t help but wonder if I would have stuck with the status quo if we would have stayed in DC.

After the move, I applied for jobs in the local school system and didn’t even get an interview for a single one. I was totally shocked at the time and now realize it was a sign. Sometimes when we shut out our own intuition, divine intervention inevitably steps in. Instead I started working at an amazing local education non-profit. I loved the people I worked with, the clients we served and the mission. I was much happier than my previous job, but again felt like I was following a set path because it was what I was “supposed to be doing,” working in education.

Seeing the obvious

Eventually I recognized that I was the happiest and felt the most fulfilled when I was doing anything having to do with my blog. In early 2017, about a year after moving, I knew that I had to somehow turn this into my career. I started to develop a business plan, devour resources and spent all my extra time on the passion project I had started in 2015. By the end of the Summer of 2017 I went part-time at my job and finally had more time to really put my plan into action.

It wasn’t as easy as I thought. I figured I could create an LLC, make a plan, put it into action, flip a switch and start making money. I was wrong. I spent the first 9 months (until April 2018) making pennies, and feeling like it may not be a viable business. That’s when I started working on my money mindset. I realized that I wasn't making money because I wasn’t taking myself seriously, acknowledging blogging as a “real career” and was ashamed to tell others about my work.

Once I dealt with this and worked through it, again re-prioritizing my values like I had with romantic relationships, the switch could finally “flip”. Once again, I had to respect myself and my career choices, stop worrying about what other people thought and as soon as I did, I began to find more success. In Spring and Summer 2018 I finally saw proof of concept in some of what I was doing and knew I needed to take it full time to really give it the energy it needed. I listened to my gut and gave a 2 month notice, starting blogging full-time on October 1, 2018.

Our careers and hobbies don’t have to be separate! I never would have known in college that I could get paid for taking photos of my food.

How to get in alignment

The energy exchange test

I realized that with my past unhealthy relationships and unfulfilled jobs, the problem was that the energy exchange was out of balance. This is what I have come to determine is a test for alignment- if the energy is balanced. In my past relationships and jobs I was giving far more energy than I was receiving. Both left me feeling completely spent, anxious and exhausted. The relationship I am in now and my current work situation gives me as much energy as I put in. I pour my heart and soul into both and feel completely filled up and energized in return.

Questions to ask yourself

It’s really hard to know if we are in alignment, so here are some questions we can ask ourselves:

• Does this job or relationship make me feel:

  • overwhelming anxiety, empty, stuck, self-pity, dissatisfied, disconnected, drained, sense of dread, excited when you get to miss work or miss seeing the person (i.e. have them out of town), frustrated with myself or others?

  • excited to see them/get to work each day, energized, fulfilled, proud, motivated to improve/succeed (versus stress/anxiety), connected, seen, heard and understood?

Tools for figuring it all out

Here are the things that have helped me go from not even knowing alignment was an option, to seeing my life more clearly and having the ability to make the right choices for myself:

• Cognitive Behavioral Therapy

• Meditation

• Spending time with friends who understand, support and inspire me - letting go of or limiting time with those who are negative and I can’t relate to

• Journaling

• Self-help books: Letting Go: The Pathway to Surrender and You Can Heal Your Life

• Self-help/inspiring podcasts: Almost 30, Higher Self, Soul on Fire, The Influencer Podcast, IGNTD, and more!

• Moving, traveling and getting outside of my bubble helped me see that life isn’t static and is way bigger than ourselves. Inspired me to make changes and realize they really aren’t life or death compared to what is happening in the big picture

Do you feel like you are in alignment? What steps can you take to achieve an equal energy exchange in your relationships and work?

Read next…

An Insider's Guide to Derby City

Louisville's charm reaches far past Churchill Downs

Derby season has officially arrived and the buzz in Louisville, KY just got REAL.

When they're not staking their bets at Churchill Downs, typically tourists fill their stay with plans of hitting the distilleries on the Bourbon Trail. Though those well known highlights are not to be missed, the true local gems may be the eclectic and unique restaurants, bars and cafes. 

Regardless of the weekend's itinerary, choosing 21c Museum Hotel as home base is a no brainer for taking in the eccentric culture of the city. These local favorites showcase the character and creativity Louisville, KY has to offer. 

Friday

Superfood smoothies from Lifebar

Smoothies at Lifebar make the perfect start to the morning. Located inside Louisville's organic grocery Rainbow Blossom, this vegan cafe is known for unique blends like the Chocomaca Bowl and CBD Matcha Maca smoothie. 

Creative cocktails to pair with local charcuterie from Red Hog Butcher

Equally beautiful and delicious vegan arepas from Naive in Butchertown

Lunch at Blue Dog Bakery and Cafe is a an absolute must. Don't leave without trying the breakfast pizza and gorgeous macaroons. Head down the street to their butcher and sister restaurant Red Hog for cocktails and charcuterie to start the evening. 

Find local ingredients that are almost too beautiful to eat at Butchertown's latest gem Naive for dinner. Don't miss the (shockingly) vegan nachos while sipping your cocktail out of a coconut.

Continue the evening at Lola, the lounge above Butchertown Grocery, a short walk away from Naive. The perfect nightcap? Beignets and bourbon. "Happiness Doesn't Wait," will give you the chance to sample both Makers Mark bourbon and Copper & Kings (across the street!) absinthe. 

Saturday

Coffee, juice or matcha? Luckily the Nulu neighborhood has all your AM liquid needs covered. Grab a breakfast burrito at the Quills firehouse, where you’ll find the best coffee in town. Fresh cold pressed juices and hot superfood tonics are just around the corner on Market Street at The Weekly Juicery. 

If the eccentric local boutiques and galleries in Nulu aren't enough reason to stick around, the sugary treats will be. Head over to Please and Thank You for a chocolate chip Derby Bar for now, and BIY (Bake-It-Yourself) box to take home for later. 

Proof on Main, the funky yet polished restaurant in 21c Hotel and Museum is the perfect place to start a sophisticated Saturday night downtown. Grab a drink at the bar and check out the thought-provoking, contemporary art exhibits. Dine on regional cuisine like smoked catfish dip and the famous locally raised bison burger. 

The real fun happens behind Whiskey Row at Hell or Highwater Bar

While most head to Whiskey Row, few will find the real magic, which happens behind it. Hell or Highwater is the move after dinner at Proof... if you can find it. This well hidden speakeasy on Washington St. showcases the intersection of classic old school and new innovative Louisville. Find a spot on the plush red velvet couches to sip an old fashioned while listening to classic 1920s-era radios. Still got a sweet tooth? Order local favorites like a scoop of Louisville Cream ice cream or sampling of Cellar Door Chocolates. 

Sunday

Start your morning with provisions from Wiltshire Pantry Bakery and Cafe. Choose from an assortment of freshly baked pastries including some vegan friendly options. A start to a good day is when the biggest decision is kouign-amann or twice baked almond croissant.

Find what biscuit dreams are made of at Grale Haus

End the weekend with brunch at Grale Haus, a classic Highlands Victorian home turned coffee house and cafe. Try an interesting twist on a locally roasted coffee with the Turmeric Latte or an oat milk Matcha Latte for tea drinkers. The last meal of the weekend oozes southern comfort with pimento cheese biscuits, cheddar grits and country ham crepes on the menu. Lighter options like the "Haus" granola, veggie hash or black eyed pea salad will not disappoint either. 

For more local recs reference my instagram page @alltheverdure. Feel free to comment below or send me a message with any questions or more advice about Louisville, KY!

Hungry for more? Sign up to receive the latest recipes, blog posts and all things wellness!

Count me in!

Cultivating Creative Energy

Are you looking to invite in creativity, gain mental clarity, set new goals or get past an energy block? Our mental and physical state are more interconnected than we think. Sitting in the same space, sticking to the same routine day after day is not always conducive to generating new creative ideas or seeing a situation in a new light. Traveling is an amazing way to gain perspective and inspiration, but most of us can't pick up and book a flight every time we have a mental block. 

I have several new projects I have been playing around with, but not fully committing to or knowing what direction to take them in. Making a solo trip to our family lake house about an hour and a half drive outside of the city gave me a quiet and novel space to eliminate distractions and spend time working in nature. 

Switching up your space for even for a short amount of time can have huge benefits to inviting in new waves of energy and fresh ideas. It can be as simple as trekking over to a different coffee shop or shared work space, working in a park or perhaps taking it a step further and making a day trip. Do you have a family or friend who has a space they can let you use? A place in nature you could drive out of your neighborhood or city to for the day? Here are some things I found helpful on my solo retreat.

Choose somewhere different from your typical work space for optimal creativity.

1. Clear the Space and Invite in Good Energy

When I arrived I cleared the space with some Palo Santo and re-arranged the furniture of the room to a way that felt right. I brought some energy clearing crystals and had them next to my favorite candle burning. If you are in a public space, choose a spot that feels right to settle into and consider bringing some smaller crystals.

2. Settle in with a Meditation

Engage in a brief meditation to feel settled into the space, clear any anxiety, stress and worries that won't serve you during your creativity session.

3. Bring Tools + Food

Come with some sources of inspiration, an agenda/plan, journals, computer if you need one and anything else that may be useful. For me, I brought some books for inspiration, some resources I downloaded from online, a personal journal and a work journal. I also had my computer but set boundaries to not check email or social media- I had limited internet anyways!

Packing food was essential for me because there are no groceries or restaurants around where I was, but I always find it helpful to conserve brain power and time by having (healthy) pre-made food on hand when I am trying to get work done. This prevents me from either not eating (energy drainer!) or interrupting when I get on a good creative roll.

Having pre-made food on hand saves time and brain power, plus prevents forgetting to eat.

4. Reflect

Before leaving, reflect on what new ideas came your way and what you accomplished. Evaluate if the space was effective and what your plan is for next steps and moving forward. You may reap the benefits of this new energy later that day, days or even weeks later. Continue journaling/brainstorming to build on ideas after the experience. 

If after reading you're ready for an even bigger step towards shifting your energy... check out details on my Mind//Body 30 Day Reset!

Asaya Journey in Thailand

Alternative treatments helped me simultaneously work on my mental and physical health

Intentionally designed walkways encourage mindfulness as you take in various herbal scents

Asaya Culture

Asaya in sanskrit signifies understanding your past journey in order to navigate your path to self-acceptance.  I was able to fully immerse in this concept during recent travels to Thailand. In our experiences throughout the country, we encountered a deeply spiritual culture that seemed to speak to the importance of self-discovery. It all came together in culmination when visiting the wellness program at the Rosewood in Phuket, where I learned the meaning of this word. 

The Asaya wellness programming, allowed me to comfortably dip my toe into alternative/eastern medicine. I had read articles, listened to podcasts and talked to friends dozens of times about the benefits of treatments like acupuncture, reiki and forms of energy healing, but had never tried it out for myself IRL. The Rosewood Asaya wellness program that started with the Phuket location in 2017 and is expanding in 2018, makes eastern healing convenient and approachable for first timers like myself. 

The Treatments

Wellness Consultation 

Prior to any treatments with the Asaya program, I met with the in house wellness practitioner, Steve. Rather than him explaining the treatments, he started by having me explain my needs, then suggested treatments that would help. As western culture conditions us to do, I separately detailed my physical health and mental health, including chronic issues and what I felt like that day. I had previously considered them totally unrelated so I was shocked at Steve's reaction that both of my concerns were tied together. To think that maybe fixing one could help fix the other and that I needed a new approach to acknowledging both was a huge aha moment that somehow gave me a sense of comfort. He continued to explain that this is a common pair of distress and we could start working through it immediately. He advised to proceed with Reiki, Chi Nei Tsang and Sound Therapy.

Experiences are customized including both treatments and products using local herbs and spices

Treatments are focused on detoxification and relaxation from the inside out

Reiki

I was definitely intrigued but skeptical about the power of Reiki. Nonetheless, I went in with an open mind. If you are not familiar with Reiki, this is a treatment where a practitioner uses their hands and light touch to send and receive energy from various body parts in order to promote healing. You are fully clothed for this treatment and lying on a bed. Steve started with my head and stayed there for a little while then worked his way down. Apparently he was planning on having me turn over and reiki all over, but was guided by my energy to spend most of the time in my lower abdomen. This is my biggest area of need, as I am a chronic sufferer of digestive issues. For the first 40 minutes I felt absolutely nothing. I relished in the relaxation of a quiet room with peaceful music and gentle touch, but that was it. After that, when Steve was still drawn towards my lower stomach, I began uncontrollably laughing. I literally could do nothing to stop it and anxiously tried to get ahold of myself, feeling terrible that he probably thought I was mocking him. Instead it grew more intense and I was now uncontrollably laughing so hard I was crying. Right when I started crying after the laughter subsided, I felt a notable shift in energy. I can't remember if I really felt "happy" then "sad" or just intense emotion during all of it that I labeled as "happy" since I was laughing and "sad" because I was crying. When I apologized when the treatment was over, Steve smiled and explained that this is actually a common reaction and he was expecting me to have this very behavior based on what I explained. He said when I started laughing he was waiting for it to switch to tears. It seemed that this was how the energy he was healing manifested itself in the treatment.

Chi Nei Tsang

When I posted about this in stories, like me, most of you had never heard of this before. This detoxifying organ massage is supposed to release blockages of the body and mind. Steve recommended it based on my digestive issues. I typically ask therapists to avoid my stomach when I get a massage, but decided it was worth giving this one a try. I have to say that this was not a particularly relaxing experience. If you decide to do this, I would really view it as an intentional and purposeful treatment, not a chance to unwind like most massages. The therapist explained that it was key for me to relax my abdomen and focus on my breath. I could feel her touching each organ as if she was inside my body. It was weird to feel where each body part lives and for once not think of that area as "my stomach" but rather as the distinctive anatomy it truly is. I felt uncomfortable and familiar sensations while she worked. I could feel where it was coming from when I get different stomach aches and pinpoint the areas I often feel as she was working on them. It is hard to say if I felt detoxed after because there was such much happening in my body with the travel. I do think it may have contributed to my overall reaction which I will detail below.

Sound Therapy

The last treatment that I received was the Tibetan singing bowl sound therapy. I got this in conjunction with a massage. Various bowls were placed at different chakra points of my body. As the bowls were struck, I could feel a prolonged vibration throughout my body starting at that point coupled with a distinct and relaxing sound. At times the bowls were moved around so that the sounds were more and less intense to me. I was shocked how calming this was. I felt the tension release from each part of my body and an overwhelming sense of peace and tranquility. 

I didn't realize how overwhelmingly sound could effect my physical and mental state

The Effect 

Okay, so you may have been wondering while I explained the treatments- so DO THEY WORK?! And the answer is: it's complicated. Like most wellness practices, it is hard to draw a direct cause and effect, but mindful observation can lead to some conclusions about benefits. As I explained above, Steve suggested that my physical (digestive issues) are connected to my mental (self-consciousness/control/perfection/anxiety/body image issues). It was really hard to notice any changes during our travel because I was so overstimulated constantly, so it was when I got home that I noticed the change. My usual mental issues described above have decreased dramatically. A few of the symptoms I was struggling with currently seem almost non-existent. My overall energy has completely shifted and I feel like a lot of mental clutter and fog has dissipated. 

It is impossible to know if these changes are from the treatments, but I think if not completely from them, it may be from absorbing the Thai culture while traveling and the treatments in combination. While I was there, I also read a book written by a monk on mindfulness and also learned a lot about mindfulness and karma from the people we met. Steve also shared wisdom with me about how our internal narrative does not change the reality of the past, present or future in conjunction with some of what I was working through in the treatments. I am now trying to navigate how to incorporate some of this in to my at home routine. I would love to hear your experiences and suggestions in the comments, through social media or email!

New Year, New Beginnings

My Story

The past couple of years have brought many new opportunities for me, including the life-changing experience of being introduced to Family Scholar House. When I first learned of the non-profit that supports low-income, single parents access wrap around services, including housing, as they work towards their degree, I thought it was too good to be true. Programming for parents and young, impressionable children that inspired and scaffolded their becoming successful students and citizens... available to them for free? I was absolutely intrigued and eager to learn more.

Meeting with the "Chief Possibility Officer," Cathe Dykstra and VP of Programming, Kristie Adams, I learned more about the mission to break the cycle of poverty by empowering families with education. As aformer public school teacher in the DC area, I had spent years working with children and families in poverty wishing I could do more. I grew to understand that without family support and long lasting solutions, there was a brick wall that stood between education and hungry minds.  These were the first of hundreds of women, who would inspire me day after day in this rapidly growing, dynamic community.

Family Scholar House has partnered with the Petrino Family Foundation to encourage and teach mindfulness to the community. I started as a volunteer at Family Scholar House with one of my first events being an eight week mindfulness training with the Earth and Spirit Center. It moved me to watch how mindfulness could lift the heavy weights off participants' shoulders, even if it was just for a few quiet moments. Continuing as a full staff member, I now see how mindfulness is incorporated in so many practices of the program, including a Mindfulness Superhero day for kids where I got to connect my work to my passion of teaching children's yoga. This mindfulness practice has encouraged me to take the time to think about what has inspired me in 2016 and what will motivate me in the new 365 days to come. 

I can't put into words how inspired I am by the students I support. I often wonder if they know that they give me so much more than I could ever give them through the academic advocacy and support I provide in my role here. Instead of trying to do it for them, I would like to share two, of hundreds, of their inspiring stories of our participants which came across my desk this week while editing some scholarship essays. Seeing these familiar stories in their beautifully written words really resonates and allows for mindful reflection of how all of our journey's can be connected to a bigger and greater long lasting purpose. 

Their Stories

Being the Change

Transformation and gratitude hav been the keystones to my life and are what I want to share with the world.  My goal is to be the best woman I can be to myself, as a mother, as a student, as an educator, as a healer and an entrepreneur. Throughout this journey I have run into many obstacles. I had always been a workaholic, but after working eighty hours a week at a dead-end job for several months, I had to stop.  I had to reevaluate my views of money, which took me out of the work force for almost two years. During this time of soul searching, I also found myself to be homeless. After a while, I formed a relationship with a man who would later become the father of my children. The birth of my children, although they were not planned, were much need in my transformation. My babies reunited me with true unconditional love. 

Dealing with verbal domestic abuse from their father forced me to take a firm stand for myself and what I believed in. Being blessed with my children made me realize that I had to do something better than what I was currently doing to be able to provide a suitable home for them. I was tired of moving from place to place going from one person’s couch to another.  I started my own business, Let Me Help U. I use my skills as a system analyst to help other businesses, especially those owned by women, get organized and set up administratively and technologically. Being that I learned most of my skills on my own, I soon realized that I needed a degree to back my business and give me more credibility which in turn would bring in more business. So, I decided to put my business on hold while I go back to school for my degree. I found out about the Family Scholar House program which finally gave me and my children our own home! Finally! I just moved in on Halloween and it has been absolutely wonderful. 

“For years, I have been studying the history of how societies all over the world had made a gradual shift toward domination by men. Now the shift is going back. That does not mean for women to dominate men but for women to take back their proper places as leaders.”

For years, I have been studying the history of how societies all over the world had made a gradual shift toward domination by men. Now the shift is going back. That does not mean for women to dominate men but for women to take back their proper places as leaders. It is such a great honor to be part of this shift that is happening now all around us. Through it all, I have found that when obstacles or challenges arise in life, I must embrace them as an opportunity for me to be transformed to an even better, more refined version of myself to share with the world.

Coming Full Circle  

Life has never been easy for me, but I will beat the odds. I am my son's teacher, nurturer and mother. My goal is to lead by example for my child. At 15 I was diagnosed with Juvenile diabetes. My health has been an issue since and it is a daily struggle. My goal is to help other diabetic’s understand the disease and manage a healthy lifestyle. I am currently in school to become a Nurse Practitioner, with a GPA of a 3.8.

“Life has never been easy for me, but I will beat the odds.”

I became homeless at 18 years old, with nowhere to go, no source of income, and a high school dropout. I went to Salvation Army. My case worker had mentioned the YMCA Safe Place as a place I could go for a shower, clothes and food. With the support I had from the staff at the YMCA, I got a job, and my first apartment. I became a motivational speaker and leader for the YMCA Safe place. I speak at events and encourage young adults my age that where you are now, is not your future.

 During this time, I found out I was pregnant. I had no idea of how I was going to take care of this little heart beating inside of me.  I made a decision sitting there in the hospital that this child would never go without, or have to endure the pain and abandonment I had been through.

After having my son, I went back to high school and graduated on September 12, 2015. I spoke with my teachers about furthering my education. That same day I applied for Community College. I began school in January 2015 and have remained determined in continuing my education since.  My short term goal is to get my Associates in Science and get accepted into a university to get my BSN-PhD in Nursing. My long term goal is to become a Nurse Practitioner, work at a family office, and help diabetics who struggle with the disease.

My first semester of school, I worked full-time and went to school part-time. I received a 4.0 GPA. I am now a resident at Stoddard Johnson Family Scholar House. With my degree, I will educate and inform other diabetics that we can live healthy lives and achieve our full potential.  

 

Hacking Packing

Since I published this post in January 2016, I have developed my own travel kits available for purchase! Click here to learn more. 

Did you know that ice packs are TSA friendly (as long as their frozen)? This totally changed my long day travel game. I used to bring food to eat pretty immediate upon airport arrival, but now even an early morning departure works for bringing an on the go healthy lunch.

I have a two-fold motivation when it comes to toting along mysterious ziplocs of kitchen goods anywhere I travel. Without getting into too much detail (and as I have learned is more commonly the norm than not), I have 'stomach issues.' Issues that I obviously try to take all measures to avoid, especially during travel. So while I am motivated to keep up a healthy routine while away, I have also learned that my body always thanks me later when I have a portable pantry in tow. 

I have a basic list I bring regardless of my access to a kitchen and a slightly more expansive one if my accommodations come blender ready. My one rule is that nut butter is the only travel size ingredient I allow myself to purchase. It is just too complicated to try to transport individual servings of it otherwise. While the fun and handy travel size hemp heart packs and alike are tempting, they end up being so much more expensive than simply going ziploc crazy. 

Basic Packing List (with or without kitchen access):

• Overnight oats base for AM flight (nut milk+chia seeds+oats)

• Ovenight oats toppings of AM flight (fruit+nuts+any other toppings below)

• Chia seeds

• Hemp seeds

• Cacao nibs

• Raw or sprouted nuts

• Dates or other dried fruit (with no added sugar)

• Nut butter packets

• A container of grain based salad that can stay at room temperature for PM flight

• Fruit/raw veggies/a healthy dipper (can be used with nut butter or airport hummus/dips)

• Powdered fiber (add to hot beverages)

• Granola (my current favorite is flavored with maple syrup/honey)

• Energy squares

• A good-for-you bar

Additional Items for Kitchen Access

• Maca and/or Cacao powder (blend in smoothies for morning energy)

• Serving size ziplocs of oatmeal

• Serving size ziplocs of protein powder for smoothies

• Raw shredded coconut

• Any other superfoods or adaptogens you use regularly