The Best Yoga Mats: A Yoga Teacher’s Guide

The Best Yoga Mats: A Yoga Teacher’s Guide

by | May 1, 2017 | Yoga

The yoga mats in my house seem to be reproducing. I don’t have an out-of-control yoga mat buying habit or anything, but  being in the yoga community, I’ve started to acquire them from various events or receive them as gifts.

This is great news for me because not only do I feel super official and legit having a ton of rolled up yoga mats in the corner of my living room, but I also get to pick and choose which mat to use based on the type of practice I want to have that day.

I realize this is not a convenience had by most, and I did spend a good number of years with a mat that was too thin for my bony joints. So I was constantly seeking out different types of mats to see what would be best for me. I needed one that wasn’t slippery in case I was sweating (yes we ladies do sweat!), I also needed it to have enough padding and thickness but not too much.

So I decided to find out once and for all from people in the yoga industry what the best mats were. I don’t believe there’s only one because obviously there are different needs and different types of practices. That would be like asking people what their favorite food is (…just kidding the answer is always pizza).

I asked yoga teachers across all practices and almost everyone names these four brands.

Manduka: Manduka mats are sturdy, thick, and durable. People are raving about how they last forever and get better with age. They also come with a lifetime warranty and are eco friendly! Some teachers have expressed that they are a bit slippery when wet. So maybe not the best choice if you prefer a hot yoga practice. Someone expressed that they love Manduka mats because it helpes them “glide through vinyasas better.” They are heavy and dense, so depending on your practice that might be a good thing, or a bad thing. I find that Manduka mats are one of the higher quality mats out there. You’ll feel like a serious yogi when practicing on Manduka.

Jade: Jade was another name that kept popping up over and over again when polling teachers about their favorite yoga mats. People love the grip! You know that moment in downward facing dog when your hands and feet start to slide away from eachother? Well, this mat helps keep everything in place. The material can be somewhat rough if you do a practice with a lot of movements. One person told me it chafed their feet because the texture is so “grippy.” Overall the grip is everyone’s favorite feature. So this is the mat to use during your sweaty practices. Other bonuses, they are eco friendly, and come in varying thickness to suit your needs.

Liforme: I had actually not heard about Liforme before doing this research, but I’m glad I found it. Liforme does things a little differently. On every Liforme mat you will see markings designed to guide you into your best alignment. How brilliant! I think this is great for at home practices when you don’t have a teacher giving you alignment cues. It’s also got a great grip and is “impossible to slip on” one teacher told me. Another teacher said that it “literally absorbs sweat.” One downside someone else expressed to me is that they are not that thick, so if you have bony knees and ankles you may need some extra padding. One thing that turned me off is the price, they can go for a lot, but it may be a worthwhile investment.

PrAna: What people love about PrAna yoga mats are their size and stickiness. I’ve also found that PrAna has a lot of choices for thickness and design, so you can really pick out works best for your practice. The biggest downside for me is that PrAna mats are very think and don’t have enough padding for my joints, but I love the grip!

So now I want to hear from you! What is your favorite yoga mat? Share in the comments below.

*This post contains Amazon Affiliate links. I make a small commission on the items you purchase through the links I have provided, in order to sustain Bloom & Spark. 

3 Steps to Help You Stop Quitting Your Goals

3 Steps to Help You Stop Quitting Your Goals

by | Apr 17, 2017 | Lifestyle

Have you ever had a burst of inspiration and motivation when it comes to a goal you want to achieve? Right away you start planning out how you will achieve that goal. You get super excited about how you will feel once you achieve it. Then a week later you’ve forgotten about it. Has that ever happened to you?

Let’s be clear, you didn’t forget because you don’t care or because you’re too lazy. Life happens! Other things come up that take priority, and other things get pushed to the back burner. Maybe an illness takes you out for a few days, a big deadline at work keeps you preoccupied, or your favorite show is now available on Netflix, so clearly a binge-fest is in order.

The problem isn’t a lack of motivation. The problem is that when your goal is not staring you in the face every single day it’s easy to forget about it. Like that shirt that fell to the back of the closet and you find it a year later thinking “oh I love this top, I didn’t even realize it was gone!” When we don’t put it in front of us often enough we move onto the next thing that is in front of us.

So how do I prevent losing sight of my goals when everything else in live is fighting for my attention?

1.Commit to a daily visualization practice

Do you remember when you initially envisioned how you would feel when achieving a goal? You saw yourself as the person you wanted to be after the goal was accomplished. You made an emotional connection with the outcome. If we aren’t emotionally charging ourselves up about the goal on a regular basis we easily forget about it.

Now, the key isn’t just to picture yourself crossing the marathon finish line or seeing your book on the shelf at Barnes & Noble. Whatever your goal is, you have to also picture yourself working towards it every day, and see yourself sticking with it through the tough times to make it happen. If your goal is to lose weight, don’t just picture how you will look and feel once it’s accomplished! Picture yourself every day getting up and pressing play on your work out, even when you’re tired and bed looks so much more inviting. See yourself pushing through those last 30 seconds of burpees, sweat dripping off your face. Or if your goal is to write and publish a book, picture taking the time every day to sit down and write. See the distractions that you maneuver around like an expert level ninja.  Nothing is getting in your way!

Also picture how you deal with setbacks. So your big proposal at work got turned down, or you put on a few extra pounds over Christmas. How do you picture yourself bouncing back from the setbacks? This is the crucial component to your visualization practice because WE ALL HAVE SET BACKS. But we forget to prepare ourselves for how to deal with them and not give up.

2. Get Social Support 

You need to tell people about your dream! Share it with your family and friends, or the hundreds of strangers you follow on Instagram. Tell then WHAT you goal is, HOW you are going to accomplish it, and WHY it is so important to you.

There are two reasons why this is so important.

  1. To get support. You want people to cheer you on. The goal becomes a real living thing when you put it out in the universe like that.
  2. For Accountability for us procrastinators out there. That way when people ask you “so how’s that book coming” you are held accountable to that goal. Or of you are trying to establish a regular fitness routine you can buddy up with someone else who also has that goal, and be each other’s accountability partners.

“An unspoken goal is a hope.”

3. Have a weekly revisit of your goal from the past week

The last thing to do is to regularly check in with your goals. Each week schedule a time to sit down and measure yourself on a scale of 1-10 based on how you did in moving toward your goals. Notice where you messed up, quit, or stopped. Without making any judgements, see what has worked for you and what hasn’t. That way your progress serves as momentum rocket fuel and keeps you moving forward.

Adaptogens: A Beginners Guide to Nature’s Best Kept Secret

Adaptogens: A Beginners Guide to Nature’s Best Kept Secret

by | Apr 6, 2017 | Lifestyle

Anything that is based in centuries-old medicine and makes a big comeback that even the medical community acknowledges, I get kind of excited. We’ve seen this before with things that up until a few years ago were not part of mainstream culture like quinoa, rose water, and cacao.

So, introducing your newest wellness obsession, straight out of ancient times…ADAPTOGENS.

I actually heard about adaptogens a year ago on a podcast, but it was still so far from mainstream that I didn’t pay much mind to it other than “oh that sounds cool.” But now I’m seriously crushing.

What I love most is that they pack a double punch, as adaptogens are known for improving physical AND mental wellbeing.

If you don’t know by now I deal with anxiety which is why I am so passionate about taking care my my mind, body, and spirit. Well, adaptogens just made that whole lot easier.

What are adaptogens?

Adaptogens are a class of herbs and mushrooms that supports your body’s natural response to stressors.

Anything that taxes the body such as lack of sleep, illness, mental/emotional stress, a tough workout, or just a busy life with very little time for relaxation, will weaken systems and take away from our body’s ability to function at an optimal level. The negative effects of these stressors can build up over time, impacting our health and happiness. No bueno!! So what are we doing on a daily basis to combat these adverse influences?

Adaptogens are actually a broad term, encompassing many different types of herbs. Basically, they have to be non-toxic to the body (Le duh), and help support the functions of the body that bring it back to equilibrium when there is an attack on the system. They work on normalizing imbalances in the body the way a thermostat normalizes the temperature in a room if it goes too low or too high. Adaptogens can help the body’s cells access more energy, as well as calm you down in the face of stress.

Superstar Adaptogens

Ashwagandha– A powerful herb used to help increase vitality, endurance, and stamina, it also enhances endocrine function for adrenal and thyroid health. It has been used in Ayurvedic medicine to treat mental and physical exhaustion.

Asian Gingeng– A spice believed to help the bod withstand stress, restore and strengthen the body’s immune system, enhance the growth of new cells, promote a sense of wellbeing, and may protect against some types of cancer.

Eleuthero– Also in the ginseng family, this root spice has been used traditional Chinese medicine for treating muscle spasms, joint pain, and fatigue. It’s also known to improve memory and mild depression.

Rhodiola Rosea– Another root spice that helps regulate cortisol, the stress hormone that affects sleep and your ability to handle stress. It also positively affects brain function, heart health, and depression.

So I know what you’re thinking: This sounds like it’s to good to be true for us busy gals out there. Do they actually do what everyone says?

In doing some googling (the new standard for research), I found that adaptogens help support the adrenals, which are glands that manage the hormonal response to stress and fatigue. While adaptogens are not exactly a natural Xanax (…darn), I believe in supporting our bodies with all it needs to function at it’s highest, and that’s what adaptogens seem to do.

It’s really important to remember that adaptogens are just another tool in our wellness arsenal and don’t treat a specific condition. They’re best used for anyone looking to boost overall well-being, just like taking your vitamins and eating your greens. 

How can I take adaptogens?

Adaptogens come in lots of different forms including pills, tinctures, powders, and teas. The main way I get adaptogens are through my superfood shake that I drink almost every day, as well as a powder that I can put in my tea or hot chocolate. It’s recommended that you take a day off from adaptogens about once a week because little breaks will let the herbs take effect in your system.

Of course you know your own needs, so it’s best to do your homework or consult an Ayurvedic medicine practitioner if you really want to begin a regimen of adaptogens to improve your health. I want you to know that I’m not a doctor, so I can’t tell you what to take and how much, but I do feel like this information is valuable and powerful when used correctly.

xo,

Hygge: The New Secret to Happiness

Hygge: The New Secret to Happiness

by | Mar 22, 2017 | Lifestyle

Hygee (pronounced hoo-gah) is the buzzword of the moment. I’ve heard it floating around for the past few months, but when my lovely friend Jenna hosted a hygge day for a group of ladies in our area I really got to experience the gloriousness of hygge. Needless to say I’m hooked!

Inspired to continue this philosophy in my own life, I had to share it with my readers. As a wellness advocate and passionate promoter of health and happiness, hygee is right up my alley. This is because I have learned that simple, cozy togetherness is essential to a healthy lifestyle.

WHAT IS HYGGE?

Hygge is a Danish/Norwegian word that broadly means feelings of coziness and togetherness. 

Let me paint a picture… log cabin in the woods, snow on the ground, you and your friends are gathered around a crackling fire, wearing cozy sweaters, drinking a warm cup of something. There’s laughter, friendship, and a feeling of conviviality. Smiles abound, and the smell of good food permeates the air. The material world of excess and electronics is nonexistent. You relish in the simplicity of a cozy evening spent in good company. Are you hooked yet?

It’s widely accepted that the Nordic region is known to have some of the happiest people on the planet. I’ve always scratched my head over this one. Darkness and coldness most of the year? How are they not depressed? Maybe born out of necessity, hygge seeks to find the magic in the mundane. Not just for the cooler months, the hygge philosophy can be captured all year ’round. Taking a walk through a meadow and having a picnic on a perfect spring day. Oceanside fires and roasting marshmallows on a summer evening with friends. Am I converting you yet?

Come to think of it, I think I’ve been hygge-ing for many years and just didn’t have a name for it!

There is a simple sense of happiness when you enjoy these moments, that doesn’t come from how many likes you get on a Facebook post, or how many followers on your instagram. Ahhhhh. How refreshing!

hygge wellness

HOW TO HYGGE?

To properly experience the magic of hygge, there needs to be some elements involved…Here’s what you need.

  1. Connection with nature and the seasons: Rather than fighting the elements during the harsher months, hygge emphasizes embracing the contrast of the seasons. Spending time in nature is calming for just about everyone, yet we lock ourselves indoors half of the year. Even in the winter, there are physical and mental health benefits from spending time outside. It’s also important to tune into the vibes of the season. How you hygge in the winter will be different than how you hygge in the summer.
  2. Being active: Going along with engaging in the outdoors, part of hygge is to get outside and move. Take a hike or go for a run.  The outdoors is always preferable to the gym. Enjoy nature during any time of the year. I’ve heard there’s no bad weather, only bad clothing.
  3. Food: Eating simple, nourishing food is strongly emphasized, however, guilt free enjoyment of treats and alcohol is also an enjoyable part of life. I’ve always believed that restriction of any kind is not how I want to roll. When you don’t experience shame or guilt around having a treat you can enjoy the moment more fully, and won’t need the whole binge. Everything is meant to be enjoyed.
  4. Setting the mood: The right environment brings out the right feelings in all of us. Minimalist, yet warm, with natural elements and soft colors is a very Nordic aesthetic, and it lends itself to the enjoyment of simplicity and beauty. If you’re not ready for the Scandinavian home makeover, just remove the clutter and light some candles. The idea is to create a sanctuary in the middle of everyday life.
  5. Kinship: Hygge can be practiced alone, but it’s much more enjoyable with friends. A small group of quality people is all you need. All are welcome.

 

So now you know how to hygge, I hope you incorporate some elements of this beautiful philosophy into your every day lives to experience a little more joy. 

xo,

How to Hygge

Easy Vegetarian Split Pea Soup

Easy Vegetarian Split Pea Soup

by | Mar 12, 2017 | Recipes

Vegetarian split pea soup is now one of my favorites to make. I’ve never been a fan of peas, so I always avoided split pea soup. The color and texture never appealed to me anyway, let alone the fast that there were peas in it. But the weather here lately has been a little unsure if it’s supposed to feel like winter or spring. I wanted to come up with a recipe that would be warming and hearty to bring balance to the cold and windy elements outside. However, I’m also am so ready for spring foods and light bright veggies! I decided that a healthy vegetarian split pea soup had both of those qualities.

And it’s even more perfect that we’re supposed to get like a foot of snow in a few days so I’ll have a nice warm soup to get me trough the storm!

Seasonal Eating

Carrots and peas are both seasonally springtime vegetables. They are light in flavor and don’t have too much heavy flavor about them. At the same time they are both grounding and dense in texture. Am I making any sense with this light vs heavy stuff? It makes sense to me so we’ll go with it. Split pea soup it is!

I wanted to make this as easy as possible with a few basic ingredients so you don’t have to buy a ton of stuff. Aside from the produce most of these ingredients you may already have in your house.

Ingredients

  • 1 small onion chopped
  • 1-2 garlic cloves minced
  • 1-2 bay leaves
  • 1 1/2 cups of dried split peas
  • 3 carrots chopped
  • 3 celery stalks chopped
  • 2-3 cups vegetable stock
  • 5 cups water
  • 1 tbsp tamari or low sodium Soy Sauce
  • Olive oil
  • Salt & Pepper to taste
  • 1 tsp thyme (fresh or dried)
  • 3 tbsp chopped fresh parsley

Directions

  • In a large pot sautée chopped onions, bay leaves, and garlic in some olive oil on medium heat until translucent (about 5-7 minutes).
  • Add in the vegetable stock, water, thyme, parsley, and split peas, bring to a boil, then lower to a simmer for about an hour, stirring occasionally.
  • Once the soup has thickened add in the carrots and celery and let simmer for another 15-20 minutes.
  • Add in any water or stock if it begins to try out.
  • Once the carrots are tender add in 1 tbsp Tamari and salt & pepper to taste.

 

Enjoy!

 

Vegetarian Split Pea Soup