Have you ever been late to yoga class?

Have you ever been late to yoga class and found that the studio doors were locked?

If you're late to yoga class, you're most likely missing the teacher's introduction, intention, and theme for class. You're also probably carrying that rushed feeling and that rushed energy into yoga class.

I once had a student come late to yoga class. She rushed in. The entire class, she felt that things weren't moving fast enough, and at the end, she skipped corpse pose. Because she was late to class, she was never able to come to a place where she could leave behind that rushed feeling and be present in class.

When you're going to yoga class, allow yourself plenty of times that you can leave behind your to do list, become present, and practice in an unhurried way. To help you do this, studios close the doors before class.

This isn't just about studio classes. You should allow yourself the same amount of time when you practice at home. Allow yourself plenty of time to put aside your to do list and be present on your mat.

Let me know in the comments if you notice a difference when you allow yourself plenty of time before class to be present on your mat.

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7 best fitness tips for busy women

Here are my 7 best fitness tips for busy women who want to workout consistently and reclaim their health with ease.

1. Exercise everyday. Making time for physical activity helps you prioritize wellness, put your priorities first, and quiet the negatives influences in your life.

2. If you haven't found a workout you enjoy yet, walk everyday. It's a physical activity cheat code.

3. Focus on your practice before investing in props and accessories. It will take sometime before you know what you like and don’t like. Once you’ve been practicing for sometime, you’ll know what you need for your personal practice. When you’r ready, here's my list of recommended supplies for beginner and experienced students.

4. If you don't have time for an hour-long class, try doing child's pose, sun salutation A and sun salutation B, and corpse pose in the morning to start your day.

5. Rest is essential. Take your rest days seriously.

6. Think of one small thing you can do RIGHT NOW to reach your goal and do it. Don't wait. Just do that one small thing. Working out consistently is just a series of small things like picking out a workout outfit before bed so you don't have to decide in the morning or working out for 10 minutes because that's all you have time or energy for.

7. Try plant-based protein and spread it out throughout the day so that it's in every meal and snack. Here's a list of protein-rich sources:

Vegetables - broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussel sprouts, greens

Fruits - guava, mulberries, blackberries, nectarines

Beans - lentils, chickpeas, edamame, soybeans, peas, legumes

Grains - quinoa, oats, wild rice, sprouted grains, corn

Seeds - pumpkin, chia, hemp

Nuts - peanuts, almonds

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Ten common myths about yoga

Yoga has been embraced by millions for its physical and mental benefits. Yet, despite its popularity, there are still numerous myths and misconceptions surrounding this ancient practice. Let’s set the record straight about 10 myths about yoga.

1. Yoga is only for flexible people.

One of the most common myths about yoga is that it requires a high level of flexibility. In reality, yoga is about meeting yourself where you are and gradually working on your flexibility over time. Many yoga poses can be adapted to fit your current level of flexibility, and the practice itself can help you increase it. Flexibility is a benefit of yoga, not a prerequisite.

2. You have to be a vegan or vegetarian to do yoga.

While many yogis choose plant-based diets for personal or ethical reasons, yoga itself does not mandate any specific dietary restrictions. You don't need to follow a specific diet to practice yoga. The core of yoga is about cultivating a balanced and mindful approach to life, and this includes dietary choices.

3. Yoga is just about stretching.

Yoga is often thought of as a series of stretches, but it encompasses much more than that. Yoga combines physical postures (asanas), breathing techniques (pranayama), meditation, and ethical principles to promote your overall wellbeing. While stretching is an important component, yoga also focuses on strength, balance, and mental clarity.

4. Yoga is a religion.

Yoga is not a religion. Its roots are in ancient Indian philosophy, and while it has spiritual aspects, it is not tied to any particular religion. Many people use yoga as a tool for personal growth and self discovery, regardless of their religious background.

5. You need to be young to practice yoga.

Yoga is accessible to people of all ages. The practice can be modified to suit different age groups and physical abilities. In fact, many yoga studios offer classes specifically designed for seniors or those with limited mobility. Yoga’s adaptability makes it a valuable practice for enhancing health and wellness at any stage of life.

6. Yoga is too easy to be a real workout.

While some styles of yoga may seem gentle, many are physically demanding and can provide a substantial workout. Vinyasa, Power Yoga, and Ashtanga are examples of more intense styles that build strength and endurance. The intensity of a yoga practice can be adjusted based on your fitness goals and level.

7. You have to be fit to start yoga.

Yoga welcomes beginners at any fitness level. The beauty of yoga is that it can be tailored to suit your current physical condition and goals. In fact, starting yoga can be a wonderful way to improve your fitness level, whether you’re looking to increase strength, flexibility, or overall wellness.

8. Yoga is only for women.

This stereotype is slowly changing, but the myth that yoga is a predominantly female practice persists. Yoga is for everyone, regardless of gender. Many men find yoga to be an excellent complement to their fitness routines.

9. You have to meditate for hours to benefit from yoga.

Meditation is an integral part of yoga, but you don’t need to meditate for hours to experience its benefits. Even a few minutes of meditation can help calm the mind and improve focus. Yoga practice itself often incorporates shorter periods of mindfulness and relaxation, making it accessible even for those with busy schedules.

10. Yoga is just a trend.

Yoga has been practiced for thousands of years, far longer than most modern fitness trends. Its enduring presence and adaptability are testaments to its value and effectiveness.

Understanding the truth behind these myths can help you approach yoga with a clearer perspective and an open mind. Yoga can benefit people of all backgrounds, ages, and fitness levels whether you’re a seasoned yogi or someone considering your first class.

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Five tips to advance in your yoga practice

Here are five tips to help you advance in your yoga practice.

1. TALK TO YOUR INSTRUCTOR.

If you have an injury or a physical condition such as a pregnancy, high blood pressure or recent surgery that might affect your ability to practice, let your instructor know. You may feel that those issues are private ones but your teacher needs to know in order to guide you through a session safely and appropriately. Your instructor can provide advice for you and pose modifications to avoid putting stress on the affected area. It's important to let your teacher know what's going on with you for safe and effective practice.

2. FOCUS ON FOUNDATIONAL POSES.

Focus on foundational poses as it will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.

3. PRACTICE FREQUENTLY.

Our bodies change from day to day for many reasons and we must work with your body where it is today. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. When things become difficult, focus on your breath and remember your practice on the mat is practice for your life off the mat. That is where the real challenge begins! Focus on your breath and you will feel more at peace on and off your mat.

4. TAKE YOUR REST DAYS SERIOUSLY.

Rest days are just as important as your practice days because they assist in healing and preventing injury so take them seriously. They are great days to focus on meditation or reading more about Pilates and yoga.

5. HAVE FUN.

It’s only exercise! The more seriously you take it, the more ridiculous it becomes. Instead, have fun with it and enjoy yourself.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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I worked out 39 days in a row!

Every year on Thanksgiving, I start an exercise streak where I workout everyday from Thanksgiving to New Year’s day. I workout 39 days in a row!

Holiday streaks are great not only because you’ve committed to working out consistently but also because in order to workout consistently during the holidays, you’ll have to overcome obstacles that have probably thwarted your efforts to workout in the past.

Although many believe this to be the worst type of challenge to do during this time of year because of the holiday parties, treats, and decadent dinners, I think it’s the best time of year to learn how to prepare for and handle these types of challenges.

If you can overcome these challenges, other challenges that you face throughout the year will be much easier to manage.

Here’s what I’ve learned from these streaks.

1. PLAN AND PREPARE

Plan your workouts in advance and always have a plan B for weather or technology snafus. Being well-prepared will prevent you from being at the mercy of your surroundings. In addition, having a plan for possible pitfalls will make it easier to stick with your healthy habits and fitness routine. As the saying goes, "failing to plan is preparing to fail."

2. WORKOUT IN THE MORNING

Waking up early and working out allows you to put your health first before the rest of your day can derail your efforts.

3. LISTEN TO YOUR BODY

It will be a challenge to workout everyday for 39 days in a row. Be sure to listen to your body and adapt your workouts and modify poses as needed.

4. HOLD YOURSELF ACCOUNTABLE

Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. When your friends, family, and coworkers learn about your goals, they will hold you accountable and check-in with you often to hear about your progress. Consider getting an accountability partner is simply someone you report regularly on the progress of your goal. It can be a friend or colleague. Whoever you choose you both should commit to a recurring time to check in and discuss the progress of your goal. During these discussions, you should discuss what is your overall goal, what you’ll accomplish before the next call, what problems you’ll fix, and who you’ll reach out to when you need help. An accountability partner can encourage and push you to deliver on your goal.

I invite you to step out of your comfort zone, challenge yourself this year, and learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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What is an infrared sauna blanket?

Self care has never been more important. It's not always easy to do but take small moments where you can. Making time for yourself is essential. Self care comes it many forms. Sometimes it’s calling your friend for a chat. Other times it’s taking your dog for a long walk. Or maybe it’s my preferred method - taking time to relax in an infrared sauna blanket. Sometimes I like to end my yoga practice in an infrared sauna blanket to encourage deeper relaxation and encourage restful sleep.

WHAT IS AN INFRARED SAUNA BLANKET?

You don’t have to visit a traditional spa to enjoy the benefits of an infrared sauna. An infrared sauna blanket is a portable device that allows you to enjoy an infrared sauna experience at home or on the go.

WHAT ARE THE BENEFITS OF AN INFRARED SAUNA BLANKET?

Far infrared rays may deliver a detoxifying sweat, relax your mind and body, and create healthy, glowing skin.

IS IT RIGHT FOR ME?

A sauna blanket isn’t for everyone. If you have any of the conditions listed in the user’s manual, speak with your doctor to determine if a sauna blanket is right for you.

HOW DO I PREPARE FOR A SESSION?

Make sure to read the user’s manual and follow the safety instructions. Also, be sure to hydrate before your session. Drink plenty of water. You may like to drink a bit more than usual throughout the day before a session.

WHAT DO I WEAR IN A SAUNA BLANKET?

Wear long sleeves, long pants, and socks. I know it seems a bit odd to cover yourself completely in a sauna but remember this is not a traditional sauna. The coils in the blanket will lay close to your skin and can become very hot. For extra protection and comfort, you can place a cotton towel between you and the blanket.

Heat can excite melanocytes (cells in the skin and eyes that produce and contain the pigment called melanin), causing hyperpigmentation (a condition in which patches of skin become darker in color). Covering your skin will prevent skin discoloration if you are prone to hyperpigmentation.

Wearing clothes in the sauna blanket also gives the sweat a place to goso that it doesn’t form a puddle in the blanket. I suggest wearing breathable, cotton clothing like loose-fitting cotton pajamas. And don’t forget your socks! Your feet should also be covered because the heat on your feet is unbearable.

WHERE DO I USE IT?

You can place the sauna blanket on any flat, heat-resistant surface such as a yoga mat, bed, or couch. The surface of the blanket becomes warm while in use so do not place it on latex, synthetic, or flammable materials. Also, keep children and pets away from this electrical device during your session. Before you begin, make sure you’re comfortable. you’ll be there for up to 50 minutes. Grab a pillow for your head and an audiobook to keep you company.

HOW DO I USE A SAUNA BLANKET?

Start on a lower setting of 4 or 5 and, through several sessions, slowly work up to a higher setting of 7 or 8 if desired. You can still reap the benefits of the sauna blanket on a low setting. I often use it on a setting of 2 or 3 to relax my muscles and skip all the sweating.

Make sure that you can comfortably exit the blanket before you begin your session.

HOW DO I CLEAN A SAUNA BLANKET?

When you’re ready to jump out, just wipe the blanket with an anti-bacterial wipe and leave it open so that it can cool down for 30 minutes before you fold it up and store it.

So that’s everything I wish I had known before my first sauna blanket session.

If you’re looking for me, you know where I’ll be relaxing.

The HigherDOSE Infrared Sauna Blanket increases the body’s thermal energy and promotes a temporary increase in blood flow. As you relax in the gentle infrared heat your body is hard at work producing sweat, pumping blood, and burning calories.

Infrared also provides an uplifting sensation. The result? A healthy, rejuvenating experience that leaves you feeling euphoric. It is the perfect option to stay healthy at home, and pays for itself in just a few sessions.

Potential benefits include:

• Relaxation

• Less pain and soreness

• Encourages restful sleep

• Glowing skin

• Promotes a temporary increase of blood circulation

Want to try an infrared sauna blanket too? Try the HigherDOSE Infrared Sauna Blanket.

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Increase your flexibility with yoga

There’s an older man in my neighborhood who picks up trash on his walks. He usually uses a trash pickup tool to reach trash on the ground.

One day, I noticed that he didn’t have the tool. When he bent over to pick up a piece of trash, he didn’t have the range of motion he needed and he toppled over. Into the street! As a city bus approached!

He was unable to stand up on his own.

He was so embarrassed. He was still embarrassed days later when I passed him on the street.

Here’s what I learned from this:

1. Flexibility and balance are important as we age.

2. Don’t let embarrassment prevent you from accepting help when you need it and don’t let fear stand between you and the life that you want.

3. It’s never too late to increase your flexibility and improve your balance.

When it comes to improving your flexibility, you’ve probably been scrolling through Instagram looking for workout inspiration. You’ve been admiring all those cool yoga accounts but feel too intimidated by the gravity-defying yoga poses. You feel unmotivated, tired, and you don’t know where to begin. Or maybe, you’re already practicing yoga and want to advance in your practice but aren’t able to keep a consistent practice.

Here are a few tips to increase flexibility with ease:

1. Consider why you want to improve flexibility and why you struggle increase it. There are many reasons why we struggle to increase flexibility including bone shape, body proportion, body awareness, intention, strength and length of tissue, past injuries, genetics, and lifestyle. Good news! The reasons why we struggle are also the things that can help us improve our flexibility. For example, you can’t change the shape of your bones but you can change the angle of the bone so that you can more easily enter a yoga pose. For instance, in Half Pigeon pose, if it’s difficult for your front leg to be parallel with the mat, try bringing it closer to your body.

2. Consider your body’s shape. As beginner yoga practitioner, I struggled to find examples of others who looked like me. I researched different poses and did not find anyone who looked like me or had my body type. Without this information, it was sometimes difficult to know how to get into a pose or what my body would look like in the pose. Consider you body’s proportion and that you may like to make more space for yourself in a pose so that the pose is comfortable for you, you enjoy your practice, and you continue to practice. It’s okay to enter a pose differently than others. For instance, instead of keeping your knees together in child’s pose, consider doing this pose with your knees far apart. It’s okay to enter a pose differently than others

3. Be consistent and practice your stretches every day. Start with a few minutes and work up to an hour or more. Try doing these stretches after a workout or while watching TV. Try these yoga stretches: crescent lunge, malasana, wide legged forward fold, half pigeon and double pigeon, and standing and seated forward fold.

4. Commit to working with a professional fitness instructor or stretch coach to help you reach your goals. I’m working on front splits. I’ve tried to work on this on my own in the past but just haven’t been able to get to where I want to be on my own. I realized I need a little help from an expert so I committed to working with a stretch coach. It’s not always easy to admit when you need support but occasionally we all need help. It was not easy but, after just one session, I was able do things I haven’t ever been able to do. I visibly progressed in just two hours!

Random classes aren’t going to work. One day, you’re on YouTube. Another day, you’re on Pinterest. On another day, you’re doing your saved Instagram or Facebook workouts. You don’t need to do everything. To get the results you want, you’ll need to focus your efforts on the right things. Try a proven method rather than a series random of workout videos that will not get you the result that you’re looking for. You need a structured plan and one-on-one support.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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How to stay healthy while traveling

This summer will be the busiest travel season ever as Europe is expected to relax restrictions, mask mandates are falling in the United States, and borders are reopening to welcome back international tourism. Most Americans are expected to travel this summer.

But for many us, traveling can mean a disruption to our health and fitness plans.

Here are a few travel tips to help you travel like a fitness professional and workout accessories you can take on vacation to make things a bit easier to maintain a consistent workout routine while away from home.

1. Seek out an airport gym or wellness center. See if the airports you’re traveling to offer exercise classes you can take before or after your flight.  Many also have yoga rooms.

2. Avoid airport pitfalls by eating before you arrive and packing snacks. Unfortunately, not every city will offer healthful, plant-based options, so it's best to bring your own snacks. Nuts, dried fruit, trail mix, and granola bars are great snack options to have on hand. Remember, you never want to decide what to eat when you're hungry because it can only result in poor choices and regret.

3. Stay hydrated when traveling. Carry a water bottle with you and drink plenty of water on the plane. Many airports offer water bottle refill stations so that you can fill up before or after you board your flight.

4. Find a health-conscious hotel. Book a fitness-friendly and health-conscious hotel that offers loaner gear, so there’s no need to bring yours. They may also offer fresh fruit, running concierges, personal trainers, workout clothes, and gyms with phenomenal equipment, earbuds, and cold towels.

5. Use the city as your exercise partner. While it's easy to call a taxi or get an Uber, walking or biking around town is a great way to get in a simple yet effective exercise session. Also, if you’re not in a hurry, try getting off one metro or bus stop early to get a few steps in on the way to your destination. This tip is one of the easiest methods to squeeze in a bit of exercise into your day.

6. Meet new people. Social networks have a significant influence on your healthy (and unhealthy) lifestyle habits. Sign up for a local Pilates or yoga studio or join a local running club for a city tour.

7. Visit a local grocery store or farmer’s market for healthy, nutritious options. Look up grocery stores or markets that sell healthy food. It’s also a fun opportunity to explore the different foods the city has to offer. When in Rome, right?

8. Take online exercise classes. The pandemic has encouraged more fitness instructors to offer sessions online through streaming services. With these classes, you can quickly get a workout right in your hotel room.

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What to know about yoga for beginners

Ready to start an at-home yoga practice?

Don't worry. I got you! Find out how to setup a home practice, prepare for your next session, and practice safely with the tips below.

I've laid it all out for you with frequently asked questions from new clients and tips to help you prepare for and get the most out of your at-home yoga sessions.

HOW CAN I DO YOGA AT HOME?

When I started practicing yoga, I watched the same DVD over and over again until I was ready to commit to a studio and an instructor. With consistent practice, your practice will advance. The DVD workout remains the same but your practice will progress. If you want to practice at home, an online course or membership is a great alternative.

WHAT SHOULD I WEAR?

During your yoga practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

SHOULD I USE A THIN (3MM) OR THICK (5MM) MAT?

This is a personal decision and largely depends on your preferences. For example, I prefer a 1.5mm travel mat when traveling but prefer to practice on a 5mm when working out at home, practicing salt yoga, or practicing outdoors on uneven surface.

A 3mm mat is a great entry-level mat and is widely available in many stores. If you’re just starting out, begin with a mat like this. Note what you like and don’t like as you practice on this mat. Consider things like cushioning, grip, durability and performance. These mat features come at a premium cost so take time to practice on the standard size mat and learn more about your practice and mat preferences before splurging on a mat with additional features.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE?

Three to four times per week is recommended. When practiced consistently, benefits of yoga may include a refreshing mind-body workout, improved balance, increased strength and flexibility, and decreased stress.

SHOULD I AVOID YOGA DURING MY PERIOD?

You can do any exercise you like during your period. This is a personal decision and largely depends on your comfort level. Some women prefer to avoid inversions and supine positions. Listen to your body and discover what works best for you. This may also be a great time to explore different workouts and modifications.

WHAT IS THE BEST WAY FOR SOMEONE OVER 50 TO START YOGA?

You can enjoy yoga at any age. If you haven’t found a style you prefer yet, try several different styles to what works best for you. During class, remember to take the class at your own pace and make modifications to poses to best suit you. These are two things that all yogis practitioners - no matter their age or style of yoga they practice - must be mindful of.

WHAT ELSE DO I NEED TO KNOW?

Yoga is not suited for everyone. Before practicing, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice yoga, remember these tips for practicing safely.

1. Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification.

2. Move only in a range of motion that you can control.

3. Practice frequently. Our bodies change from day to day for many reasons and we must work with your body where it is today. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. When things become difficult, focus on your breath and remember your practice on the mat is practice for your life off the mat. That is where the real challenge begins! Focus on your breath and you will feel more at peace on and off your mat.

4. As you advance in your practice, focus on foundational poses. Foundational poses will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.

5. Take you rest days seriously. Rest days are just as important as your practice days because they assist in healing and preventing injury so take them seriously. They are great days to focus on meditation or reading more about Pilates and yoga.

6. Have fun. It’s only exercise! The more seriously you take it, the more ridiculous it becomes. Instead, have fun with it and enjoy yourself.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, stop and consult your health care provider.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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