What to eat before hot yoga?

Confused about what to eat before or after hot yoga class?

Sure we tell you to eat lightly - but what does that mean exactly?

Thanks to our Green Goddess Hot Yoga Teacher, Jaime Cahalan, who is also a graduate of the Integrative Nutrition Institute, you don't have to guess: when it comes to a hot yoga diet, you just cant beat a good shake.

These shakes are Jaime's special recipes are easy, healthy, and yummy. How many things can you say that about? Shake it up!

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Mindfulness is the new black

The new Fitness, is Mindfulness

Our attention gets hijacked by everything from the stress in our lives to the ding of our phones... and it's not a benefit to our health.
We’re living in an age of distraction, battered by our texts, videos, bingeworthy TV, and more. It’s not surprising our minds often feel like oatmeal.
But it turns out we’re not at the mercy of our runaway minds.
Mindfulness is the antidote. It's a large part of a hot yoga practice and it strengthens our ability to pay attention.
Our attention is fragile. But it is also powerful: its like a laser beam you can focus on whatever you choose, to strengthen your facility with any subject at all.
Internal distractions — everything from job stress to a craving for alcohol — and external distractions — like a thunderstorm weather alert on our phone screen — easily disrupt our attention. Whether the interruptions are significant or silly, they are hijacking of our attention resources
The answer? Mindfulness.
If you don't have a mindfulness practice like hot yoga, your attention shatters when you're under intense stress while people who regularly do mindfulness practice notice their attention actually gets better over time — even under stress.
Researchers have started to uncover more and more benefits associated with mindfulness, including reduced anxiety, protection from depression, and improved memory.
What is mindfulness? It’s about paying attention to the present moment with awareness and without emotional reactivity.
Its what we do in hot yoga.
Mindful breathing and mindful movement is part of the hot yoga routine. Whether you're a beginner or an advanced hot yogi, don't be surprised or disappointed if you find yourself retrieving your mind hundreds of times during a 60-minute hot yoga session. Do it mindfully - that means without “worrying,” “judging,” or "scolding” yourself.
If you try hot yoga and have trouble keeping your mind still, know that’s a common experience. Don't be discouraged — as with any new activity, you need to practice. The mind will wander, and that’s completely fine; your teacher will help you to gently return your attention to the yoga.
What’s most important is to really support yourself as you create the habit of practicing mindfulness in hot yoga, whether that means setting a consistent yoga schedule, setting multiple reminders on your phone to get to yoga, getting an accountability partner to remind you to take time to do this for yourself.

By reclaiming your own attention, you not only get to connect with the people who matter to you sooner rather than never...you get to connect with yourself again, the person you came here to be.

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Why you should celebrate your ADHD

We tell ourselves that we must focus, stay on track, be single-pointed and determined to complete things we start.

NO to ADD. Focus on on thing at a time

Ready for an eye-opener?

A couple of eye-catching new studies now call these assumptions about focus into question, at least when it comes to creativity

In fact, when you want to come up with new ideas, laser sharp focus may backfire: your best friend is distraction!

When you distract your focus, you boost your chances of finding a truly novel solution.

Respect your beautiful desire to daydream and distract.

When we focus too hard for too long our minds often become stuck in a rut and there we are, concentrating on the first ideas we thought of, rather than generating truly novel solutions.

This phenomenon is known as cognitive fixation, and many psychologists now consider it to be the principle barrier to true creativity.

Multitaskers do it better. Smarter. Bigger. More ingeniously

Even working as a group is not very efficient

Forcing groups to shift focus consistently, to multitask between two or more problems lead to more creative solutions and strategies.

If you want to break free ot typical ideas, break out of mediocre thinking, STOP THJINKING ABOUT IT.

Go do something that feels GOOD right nwo

When you return to a problem, you’re more likely to think of something new to solve it

Or you may no longer view it as a problem

It doesn’t take too much imagination to think how you might put this to use in your life.

Take. More. Breaks.
Have. More. Fun.
Choose what feels good NOW.

Most people still believe concentration is key;
we tell our children to JUST FOCUS, sit and pay attention, and we wonder if they have ADD
They do. Lucky them

Leonardo da Vinci, the consummate genius multitasker, was never labeled as learning disabled because of his multiple interests.

Explore your greatness. You'll see it and feel it - if you stop looking for it so hard in one, focused place, and just let it show up for you and take you into the great unknown

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Appreciation is healing

At any point in time you stand where you are with the situations you have, emanating a view that will show back to you you whatever you are focused upon

What are you seeing?

What are you expecting?

Do you expect to thrive?

Do you expect health and freedom in your body?

Do you expect abundance in your bank account?

You are evoking your experience from what's around you, right now

What if you focused on things to appreciate...what then?

Tend to your view.

Make a habit of seeing happiness wherever you stand... right now

Then see what shows up...

Take a deep breath...
Come to Hot Yoga. Because how you feel right now is creating your future.

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Self Soothing: An Antidote for Suicide?

Recently, designer Kate Spade and chef Anthony Bourdain succumbed to suicide.
In 2016, nearly 45,000 others did, too.
54 percent did not have known mental health conditions.
Relationship problems, legal problems, health or job or financial problems, the everyday issues that affect everyone.
This means suicide can happen to anyone.
Just about everyone I know has thought about suicide at one time or another.
Everyone. I. Know.
Genius poet Marcel Proust said, "If not for my thoughts of suicide
I would not have made it through the darkest nights"
How can we help?
First...acknowledge that all have these feelings sometimes:
• Isolated
• Stuck, going nowhere
• Sadness or despair
When you have these feelings, you are not alone.
We are all in this together.
You are not defined by your feelings, but do respect your feelings
Because they matter.
Because You matter.
Think of your feelings as indicators of where you are focused.
And once you know where your mind is, you can do something about it: because while you may not be in control of your conditions, you are in charge of where you focus.
It's challenging to focus on feeling better when you feel worse
but it is possible to shift, ever so slightly,
Just for this moment, to do something that feels slightly better
Small steps. Like ice cream. Or hot coffee. Or the way you feel when you pet your dog.
And that one small better feeling thought softens you
And eventually, it shifts you
My friend Mary says trying to change something huge from a place of panic is like trying to turn a cruise ship on a dime
The momentum is too strong
It's unreasonable. And it's unnecessary.
Turn the steering wheel just a little at a time
And know that you are shifting direction just the same
So...Pet your dog
Take a walk
Take a bath
In that moment you are turning towards the solution
You may not feel the turning, or see the evidence;
You may be asleep when the shift happens
But one day, you will wake up into a new sunrise
Be patient
Be self-soothing
right now, In this moment
Where all your power is.

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Should have, Could have…DID!

According to psychologist Tom Gilovich, regrets that bother us most involve failing to take action.

Basically, we’re not as bothered by the mistakes we made as by mistakes we didnt make - by not taking action towards the things we wanted.

When we evaluate our lives, we think about whether we’re heading toward the person we’d like to be. Regrets that stick with you are the ‘ought to have’ regrets.

Gilovich explains that people aren’t as bothered by failed actions because most mistakes can be fixed.

But you can’t fix what was never done in the first place.

Inaction, the utter lack of trying, is what will truly haunt you. Maybe you never gave playing music a chance, despite your love for it. Perhaps you hid away every story idea you ever wrote down because you were afraid of what people would think if you actually tried. Or maybe you never found the courage to do what felt right to you, to take care of yourself and live your life.

The remedy is clear: take action while you can.

This is your reminder that the things you want to do in your life don’t go away. Sure, we get older and our priorities and responsibilities change, but we still have things we want. You may never get the "perfection you have in your mind - perfect body, perfect job, perfect family - but you can appreciate exactly where you are right now and start from here, and you are on your way to the happiness you truly deserve.

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Why It’s TIME to recognize Hot Yoga as just plain FABULOUS

This just in from TIME MAGAZINE: Heat is Healing!


A new research review has plenty of good news for people who love a good sauna session: Studies overwhelmingly suggest that the relaxing habit is also a healthy one.

A paper published Wednesday in Mayo Clinic Proceedings gathered existing findings on Finnish sauna bathing, the practice of spending time in relatively dry rooms heated to between 80 and 100 degrees, interspersed with periods of cooling. The results were culled from more than 70 studies published up through February 2018.

Overall, the research suggests that “sauna bathing, an activity used for the purposes of pleasure, wellness, and relaxation, is linked to a remarkable array of health benefits,” the authors conclude. Here are a few.

Saunas may improve vascular health

Research suggests that saunas can improve vascular health in a variety of ways, from lowering blood pressure and risk factors for hypertension to reducing bathers’ likelihood of fatal heart disease, stroke and neurological decline. Some studies included in the review did not account for things like reverse causation — the notion that healthier people may be more likely to use saunas, as opposed to saunas making people healthier — but more recent research has suggested that spending time in the sauna can directly affect your blood pressure, vascular function, oxidative stress, inflammation levels and more, according to the paper. In fact, some researchers have drawn comparisons between the benefits drawn from sauna bathing and moderate- or high-intensity exercise.

Saunas can improve respiratory function

Sauna bathing has been shown to enhance lung capacity and function, potentially resulting in improved breathing for people with respiratory conditions such as asthma and bronchitis, according to the paper. Sauna regulars may also have fewer common colds and flus and a lower risk of pneumonia, the study adds, suggesting that sauna bathing may also boost the body’s immune response.

They promote pain relief

Research has shown that people suffering from musculoskeletal conditions, including osteoarthritis, rheumatoid arthritis and fibromyalgia, report lessened discomfort after spending time in a sauna. When interspersed with cooling periods, sauna stints may also boost the body’s natural painkilling response, according to the paper. Similar results have been observed among people with chronic headaches, the paper says.

Saunas may be good for your mood

Though many people use saunas specifically to reduce stress, research about how they affect mental health is scarce. Nonetheless, the review notes that time in saunas can boost the production of feel-good hormones such as endorphins, possibly leading to stress relief and an improved mood. Thermal therapy in general, though not specifically Finnish saunas, has also been linked with a reduced risk of depression, the review notes.

What does this mean for hot yoga?

Blissful Warrior Blogs
By Rhonda Uretzky, E-RYT

Too little time on my hands…

Time shortage-ness ... we all suffer from it ...

And what comes last when you feel pressed for time? The very thing that should always be first on your list: you

In fact caring for yourself can feel downright selfish when there is so much to do for others

May i share something I wrote for myself?

The right to be Self-full

Do this for you…

Not just when you have the time; but because this is the time you have.

Do it first...

Because you cannot afford to be second.

Your body, heart and mind will not trust you if you neglect you...

Do it because Life is busy.

We are all busy beings, being all too busy

Yet each day you choose: how will you show up for yourself today?

Do it because you matter

How will you treat yourself...appreciate yourself...

love yourself....

Answer aloud, or whisper it in your heart:

I choose me. I honor me. I am committed to me on my path.

For me. For those I love. For those who love me.

So tell me....

How did you care for you today?

WhenI was a single mom raising a toddler and running a business...I felt the squeeze of overwhelm

but still I knew that I had to come first

Today 30 years later my life is different but he choice I still make everyday is the same:

And as I age, self care is more important and more poignant than ever ....