One new local franchise HOTWORX (Athens, Ga) claims that sauna workouts increase the hormone irisin, a hormone in the body that converts white fat cells into brown fat cells. 

White fat helps to insulate our organs, and secretes important hormones. But excess white fat can increase overall unhealthy body fat and composition, and can lead to obesity, type 2 diabetes and heart disease. Brown fat helps burn off excess white body fat and can be created through exercise and exposure to cold temperatures. 

Exercise and shivering cause your muscles to secrete irisin. Brown fat burns white fat to create heat when your body is COOL. So tell me, how does an overheated workout help your body shiver and create heat? The answer is: It doesn’t. 

What CAN an infrared sauna or hot HIIT workout do for you? Well, for starters, it can increase dehydration and core body temperature which puts your central nervous system and internal organs (including your brain!) at risk, increase your risk of joint, tendon and muscle injuries, and quite literally lead to burnout. 

What can you do to safely get the exercise you need to burn white fat and calories, create more brown fat, increase muscle strength and tone, and feel happier and healthier in your body? Participate in exercise and activities that bring you JOY! Do your research before you dive into the newest fitness fad. And stay cool! 😎💜

In preparation for my upcoming Yamuna® for Runners & Hikers class, I have been reading various articles about running injuries, their causes and recommended treatments. A quick google search of “most common running injuries” will give you an abundance of articles from WebMd, Runner’s World, Fitness Magazine and many various sports and fitness websites. They all list the same 5 – 10 injuries and offer the same approach to treatment and prevention.
 
While all of the articles I read have many similarities, the most striking to me is the absence of focus on body sustainability and a complete assumption that there is “only so much you can do for yourself”. What is mystifying to me is that after all this time, with all the cutting-edge information we currently have about the anatomy and biomechanics of the body, we are still using the same archaic methods and offering very little permanent solutions.
 
As I observe the runners in the streets of my town, I have to hold myself back from shouting out the window as I pass by to keep them from hurting themselves. I see knees knocking, feet turning out, toes slapping and heels striking hard against the pavement as shoulders, arms and jaws squeeze and tighten. I see many twisted faces and signs of distress. Repetitive injuries quietly stack up, but the word out on the street is “running is good for you.”
 
Yet, researching running injuries would make you think otherwise. Achilles Tendonitis, Plantar Fasciitis, Iliotibial Band Syndrome, chronic hamstring and calf tightness and weakness, knee pain, stress fractures and shinsplints light up the internet and effect the personal lives and habits of runners. Once an injury occurs, the impact to your body, time and finances can be quite significant and your plans to run that 5K, dashed. There are roughly 40 million people hitting the pavement and trails in the U.S. And while there is evidence to support the health benefits of running, research also indicates that at least 60% of these runners will sustain a running related injury in any given year. 70% will become recurring injuries.
 
I don’t know about you, but I find injuries very disempowering. As a dancer and yoga practitioner since my early teen years, I know how frustrating an injury, especially a recurring one, can be. The loss of time and money, the loss of opportunity and joy because of pain and injury can be enough to change your routine, your mood, your self-esteem and your enjoyment of life. Injury, or the fear of re-injury, is the biggest reason people stop exercising. And the overall cost to their physical, emotional, mental health when they quit is high.
 
Over 30 years ago, Yamuna Zake began developing a body sustainability system, Yamuna® Body Rolling and Foot Fitness, that addresses this very issue. Yamuna Zake is a yoga and body therapist, and world-renowned authority whose simple, yet profound methods have been proven over time through experience and positive results. She is devoted to understanding how the body works and why it breaks down, and is committed to sharing this understanding with the world. 

Conventional physical therapy suggests strengthening, stretching and foam rolling. Chiropractors provide on-going adjustments. Massage therapists help relax muscles and increase blood flow. Podiatrists suggest frozen water bottles, expensive running shoes and custom orthotics. While these approaches may provide temporary relief, none of these approaches can provide the immediate as well as long-term benefits Yamuna Body Rolling and Foot Fitness delivers. Yamuna® is THE missing link.
 
YBR® goes beyond random stretching and rolling. It uses your own body weight and a Yamuna ball, a small inflatable ball designed for the practice, to place a muscle in traction. By bearing weight and stimulating the bone at the muscle’s origin, then sliding the ball toward the muscle’s insertion, the tendons and muscles are able to elongate and release to their natural length. Yamuna Body Rolling and Foot Fitness reeducates and restores muscle memory and function, creates space in the joints, removes impact from bone, improves bone circulation and quality, increases muscle tone, strength and flexibility, restores musculoskeletal alignment and cultivates a strong, stable, balanced foundation and core.
 
Overuse, poor mechanics, asymmetry and muscle imbalance will manifest into a full-blown injury or chronic condition over time. While proper training is an essential part of prevention, intelligent self-care, utilizing the education and tools Yamuna provides, addresses and corrects the root causes of the most popular ‘itises and syndromes that plague runners, saving both time and money.
 
The beautiful thing about Yamuna’s method is it gives YOU control over your body. You become your own physical therapist, massage therapist, chiropractor and podiatrist. You become an expert at assessing your own movement patterns, dysfunctions and postural habits that contribute to your pain and injuries. With consistent practice and awareness, you can reeducate your entire body to run, work and play with greater efficiency and ease.
 
To get on the ball, contact Michelle Arington to schedule an assessment, and learn about upcoming classes and events. http://bit.ly/YamunaAthens  Find a certified Yamuna® practitioner in your area at www.yamunausa.com. 
 

It is was an exquisite honor and joy to be chosen for YAMUNA Practitioner of the Month in January 2017. I know it's pretty obvious to all of you that I am a little obsessed with this magical method of therapeutic self-care, but many of you may not know why. If you're curious, now is your chance to learn a little more about me and my journey, why I do what I do and why I'm passionate about offering it to you.

Thank-you Yamuna Zake. I am forever grateful to you, for your guidance and vision . 💜

Q&A WITH MICHELLE:

* What inspired you to become a YBR® practitioner?

In 2001, I was T-boned at a red light. I was 31 years old, and going through a very stressful divorce with two small children to care for. I was diagnosed with whiplash and sent on my way with prescriptions for a painkiller, a muscle relaxer, and an anti-inflammatory medication. When the pain didn’t go away and my ability to move my head and shoulders freely didn’t return, and I was becoming more depressed and anxious, they added an antidepressant and anti-anxiety medication. The drugs only made me feel sick, tired and unable to function. Desperate for relief, I sought every alternative I could find and afford. Massage and acupuncture helped, but the relief was temporary. I went to the chiropractor every week for months. I would feel better after an adjustment, only to wake up the next morning unable to turn my head or look up, out of money and still in pain. I had been a dancer all my life and had a steady yoga practice, suddenly I was unable to function and accomplish simple activities without pain. Fibromyalgia set in, everything in my body ached and after over a year, I was still far from being back to normal.
 
In 2003, a friend told me about this amazing class she had just taken called Yamuna® Body Rolling and she thought it would help me. I was curious and hopeful. I looked it up, ordered the book and a gold ball and began to explore the practice. Immediately I felt a difference. When I woke up the next morning with less pain and improved range of motion, I knew that I was onto something. I continued to work on my own and felt myself getting better and stronger every day. I was hooked. After all this time feeling helpless and out of control, YBR liberated me, empowered me and released me from my pain and daily misery. It felt like a miracle. I began taking private lessons and classes with Lauren O’Grady in Athens. I couldn’t wait to come home every day and roll. When I found myself rolling for hours every night, I knew I needed to teach and share this gift with others who were suffering and feeling like there was no solution.
 
In 2005, I was lucky enough to find a phase 1 YBR training with Yamuna at a small massage school in N.C. and went on to complete phase 2 many months later with Yamuna in NY. I was finally certified in 2006. I continued to work on myself. The better I felt, the more confident I felt that I could help others and couldn’t wait to share it.
 
One morning in 2007, I dropped my children off at school and I was noticing with overwhelming gratitude how great I felt as I sat at a yield sign waiting for a car to pass. In the very next moment, all thought was gone as my head impacted the steering wheel and I was thrust into the middle of the road. There was an explosion in my neck, back and shoulders, a ringing in my ears and a woman in my window asking me if I’m alright, telling me that I had been hit from behind, hit and run. I tell my students now that I had been given the opportunity to prove once again that YBR works, but at the time, it did not feel like a gift. I had 3 disk herniations in my cervical spine, constant nerve pain through my shoulders down to my fingers, I couldn’t turn my head or look up, and over time fibromalgia set in. Doctors offered the usual cocktail of drugs. I again sought alternative care and spent a small fortune on physical therapy that only hurt me, rather than helped. I was told without a doubt that I would need neck surgery. I believe in the innate ability of the body to heal itself when given the correct information, patience and time. It took some time, but I finally found my way back to the ball. I never had surgery, I no longer have herniated disks or chronic pain, and I know without a doubt that it’s because of YBR.

* Share 3 tips on your YBR® practice that you think would be good to share with the Yamuna® community at large.

• #1. Consistency – We so often sabotage ourselves and our efforts by being passionate about a practice when we don’t feel well, but once we feel better, the practice drops away… only for the ailment to return again – leading to frustration, wasted time and energy, and looking for the next quick fix. I tell my students, if you don’t feel better yet, don’t stop rolling; if you do feel better, don’t stop rolling!

• #2. Trust – Trust gravity, the ground, the ball and the breath to hold you and release you. Trust yourself, what you’re feeling and don’t be afraid to explore the intensity in the moment. Learn to trust the messages, the natural intuition, wisdom and guidance you receive from your body when you’re on the ball. Your body will tell how long to stay, when to move on and where to go next on the ball if you listen.

• #3. In Bed with YAMUNA – Do not underestimate the subtle power of these routines! I wish we had YBR in Bed when I was recovering from my accidents. I use them all the time to help me unwind from a stressful day. I give them to my over-achieving clients who have a hard time letting go and to clients that have a hard time holding themselves up on the ball. I always suggest to my sleepless clients, try YBR in bed. It gives you something to focus on rather than worrying about not sleeping. The balls help you relax and release tension in your body and settle into your breath so you can drift back to sleep. And for clients that feel achy in the morning, it is the perfect way to help them ease into their bodies and their day.
 
* What aspects of the YBR® work are particularly helpful for men?

Breathing, foot fitness, letting go and core strength. I love working with men and wish more men would give YBR a chance! I think YBR helps them develop a more intuitive relationship with their body. Learning how to breathe and let go into the ball, rather than pushing and forcing themselves into the ball, takes practice and awareness. When they learn to listen and respect the messages of their body, especially in the presence of pain, rather than ignoring and drowning it out, it helps them avoid job or fitness related injuries. I think they enjoy having the ability to “fix” themselves. Many men spend hours at work on their feet, standing and walking on cement in heavy boots or uncomfortable dress shoes. Male athletes invest a lot of time, money and energy into their sport. Runners look for just the right shoes, get prescribed expensive orthotics, but continue to suffer from foot, knee, hip and back pain and wonder why. When we work on the feet first, the instant relief and profound effect they experience throughout their entire body gives them hope and incentive to continue to practice. But I think my favorite story is regarding a lesson in core strength. I had a young athletic male client. He complained of back pain and anxiety. He ran, lifted weights and boxed. He considered himself to be in great shape. He loved to lift up his shirt to reveal his six-pack abs and ask me to punch him in the gut to prove how strong and tough he was. And it was true. To the appearance, he looked very strong. The first time I put him on the ball to teach him how to roll up either side of his spine, we were both shocked to watch him shake and struggle to stay on the ball. His abs were tight, but his core was weak. Breathing deeply into the ball was a challenge because of the tension in his belly. He was not happy with this discovery. With practice he was able to learn to let go and breathe and remain stable on the ball. His back pain went away and his anxiety greatly diminished.

* Share with us a quote that inspires you in relation to body sustainability/YBR.

I heard this a few weeks ago and it continues to echo through me -“Knowledge is a rumor until it lives in the body.” When I looked it up I discovered that it is a variation of a Papua New Guinea Proverb “Knowledge is only a rumor until it is in the muscle.” It takes me back to when I first became aware of the power and magic of muscle memory as a young dancer. I think about how we can read all day long about the benefits of mindfulness, yoga and pranayama. We can talk about it, even teach it, but if we’re not actually embodying it, we can’t possibly experience and reap the benefits of that knowledge. With YBR’s experiential approach to the body, we have this beautiful opportunity to take what we know about musculoskeletal anatomy, alignment and structure and explore it from deep and personal perspective. You can look at an anatomy book and see where the psoas is, but to discover it with a ball, sense its origin point, melt into it and feel it unwind with a rush of sensation and emotion is to me, the most powerful illustration of how YBR invites knowledge to become alive in your own body. The body remembers, and with repetition it learns very quickly. If we feed it the information it needs to thrive and stay aligned, it will continue to function with strength and ease.

* What part of the body is your favorite focus area?

This is a hard one to answer. For me it really depends on what part of my body is talking to me in the moment. When I was recovering from my accidents, the chest, sideline, neck and either side of the spine were all crucial in keeping me mobile and moving in the right direction. But now, I find that I really love the pelvic/abdominal routines. People hold a tremendous amount of tension in their bellies, so it’s not always the most fun routine in the moment. But I have witnessed and felt some pretty incredible results. Students report immediate relief from low back pain and hip pain, feeling more connected to their center and will often experience an emotional release and deeper sense of calm. Visually you can witness their legs unwinding from their hips and see their lower backs release. After all these years, I am still amazed and excited by the immediate shifts Yamuna creates in people’s bodies. 
 
* What facts or information can we share with the community in order to help promote your work and your studio?
​
The majority of my work is with private clients, either at my office or in their homes, where I integrate YBR, yoga, mindfulness and health coaching to create a very personal and empowering approach to wellness and sustainable self-care. I currently teach public classes at the Healing Arts Centre in Athens. I offer an on-going yoga class, YBR focus classes once a month, and a weekly Intro to YBR beginning in February. In 2017 my focus is in a lot of ways about starting over, assessing what has worked over the past several years, letting go of what isn’t working and being open to new opportunities. I would like to bring back my “Release Parties” – something I started a couple of years ago, beginning with my Psoas Release Party. People always want to join the party, even if they don’t really know what a psoas is yet! We had a lot of fun and the idea continued to grow from there. I think the students enjoyed the playfulness of the approach and having the time to socialize and process what they were feeling in their bodies. I also intend this year to take my work outside of Athens and offer YBR in studios in surrounding areas, as well as move out into the internet world. I’m always looking for opportunities to reach people that don’t yet know about YBR and don’t have anyone in their area to guide them. I am looking at creative ways to inspire curiosity, participation and community. I am in the process of developing and launching a new project called “Daily Tune-up” where, beginning in February, I will post self-care related tutorials that will include YBR and YFF, as well as pranayama, meditation, yoga and healthy lifestyle tips. In response to Yamuna’s Foot Fitness focus in February, I am offering a 2 week February Foot Fitness challenge on my Daily Tune-up Facebook page. I will be sharing live videos, and give students opportunities to ask me questions, connect with each other and share their progress. Every month I plan to run a Daily Tune-up challenge with the monthly Yamuna body focus to show how easy it is and what an impact a short daily practice can make.
 
For the past several years I have been invited to teach YBR to the ballet classes at the University of GA. Dance is my first love so I particularly enjoy sharing YBR with dancers. They are so in-tune with their bodies and work to refine their instrument, but they also can push their bodies beyond their limit and be set back by injuries as a result. YBR is the perfect maintenance tool for them to develop awareness and keep their bodies aligned, supple and strong. In June I will have the amazing opportunity and privilege to share YBR with the ballet community at the 2017 CORPS de Ballet International Annual Teacher Conference, hosted by Brigham Young University and Ballet West, in collaboration with the Associate Professor of Dance at UGA. We were selected to present at the conference after we submitted a proposal highlighting the experiment we did with her dancers on the effects of YBR on their turnout. The students loved it and reported positive results, saying it helped them to increase awareness, balance, range of motion and control.

Read original transcript here: 
Meet the Yamuna® Practitioner of the Month Michelle Arington- Athens, GA USA

How are your New Year's Resolutions going for you? Did you promise yourself you'd start running (again), that you'd lose those extra 10-15 lbs that keep creeping in, but don't know where to begin? Did you join a gym with the fresh determination of a new year ahead of you, only to find excuses over time of why you can't go today? Is your craving for sugar or caffeine sabotaging your promises to eat healthier? Is stress over-riding your health and fitness goals by driving you to sleep less, eat more? Did you completely avoid even making a resolution this year, because... why bother? ​

YAMUNA® for Health Ankles & Knees coming up Saturday March 25!  And 4 Week YAMUNA® Immersion begins April 6! Go here to learn more! --------> Upcoming Yamuna® 

“Healing the Wounds of War, Breath by Breath” - Yoga Warriors International
 
Recently I had the enormous privilege to attend Yoga Warriors teacher training at Active Sol Yoga in Atlanta. Dharma Richards, a Hatha-Raja and Kundalini Yoga instructor, and founder of Yoga Garden in Cary, NC guided our group of 13 compassionate and eager-to-serve yogis through the training with passion, elegance and grace. The Yoga Warrior method, created by Lucy Cimini, is firmly grounded in the science of yoga, and offers a unique trauma-sensitive approach that is designed specifically for veterans, active military personnel, and first responders that are suffering from the psychological, emotional and physical impact of trauma. The mission of Yoga Warriors is “to alleviate symptoms of combat stress (COSR), post-traumatic stress disorder (PTSD) and increase the resilience of critical task performers working in high stress environments, including affected caregivers and family members by providing evidence-based yoga and mindfulness practices.”
 
While it is difficult to determine how many veterans are suffering from PTSD, according to current studies, it is estimated that 20% of returning Iraq and Afghanistan combat troops meet the criteria of PTSD and/or depression and 11% of Vietnam veterans still suffer with symptoms of post-traumatic stress. Less than 50% of veterans actually seek treatment and many, many others go undiagnosed. Symptoms may include anxiety, panic attacks, flashbacks, numbing, inability to sleep or sleeping too much, irritability, headaches, chronic pain, exaggerated startle response, lack of concentration and a feeling of detachment. Alcohol and drug abuse, domestic violence, inability to maintain employment, homelessness and suicide can be the devastating consequences of PTSD left untreated.
 
Trauma is imprinted in the body and can leave those suffering stuck in a perpetual loop of “fight or flight.” The nurturing environment of a Yoga Warrior session can help them safely dissolve and release these memories in ways that traditional talk therapy may not. By creating a safe, supportive environment and through the use of the cognitive-behavioral technique of repeating positive affirmations while practicing carefully chosen yoga postures and breathing techniques, students are better able to cultivate positive thoughts, attitudes and experiences that promote inner peace, resiliency and greater vitality. Gently guiding students back to their body and breath with non-judgmental awareness brings them back to the present moment and gives them the power to evoke the relaxation response, calming and balancing the autonomic nervous system, and allowing the mind to safely associate the body with pleasant sensations. Yoga Warrior students report reduced anxiety, anger, pain and stress, ability to recognize and safely release emotions, increased ability to self-regulate, reduction of intrusive thoughts, improvement in sleep quality, decreased hyper vigilance, and increased self-acceptance and self-esteem.
 
While yoga does not replace traditional therapy methods as a treatment for PTSD, it can be a powerful and necessary complimentary practice. According to Bessel van der Kolk , trauma expert and professor of psychiatry at Boston University School of Medicine, “Yoga is part of the overall healing process. Learning to tolerate and be curious about dreaded physical sensations gives people a sense of mastery. The visceral experience of mastery, involving emotions and sensations, provides new resources of energy, and the capacity to take effective action. Somatic experiencing, with an intuitive knowledge that there is a natural flow in and out of emotions, opens up an appetite for even deeper experiencing.”

* To learn more about the Yoga Warrior Method or to schedule private or group sessions please contact Michelle.

Yoga Warrior October 2015 Graduates 

"People are fatter and sicker than ever before.

Obesity rates have tripled since 1980 and have increased particularly fast in children.

The reason why this has happened is still debated among scientists, but it must be due to changes in the environment because our genes don’t change this quickly."

1. People Are Eating More Junk Food Than Ever
2. Sugar Consumption Has Skyrocketed
3. People Gain Lots of Weight During The Holidays, Which They Never Get Rid Of
4. The Obesity Epidemic Started When The Low-Fat Guidelines Were Published
5. Food is Cheaper Than Ever Before
6. People Are Drinking More Sugary Soda and Fruit Juices
7. Increased Food Variety Contributes to Overeating and Weight Gain
8. People Don’t Burn as Many Calories When Working
9. People Are Eating More Vegetable Oils, Mostly From Processed Foods
10. The Social Environment Can Strongly Affect Calorie Intake
11. People Are Sleeping Less
12. Increased Calorie Intake
Read more..... http://authoritynutrition.com/12-graphs-that-show-why-people-get-fat/

What an Integrative Nutrition Health Coach can do for you:
1. Help you create your individual roadmap to success
2. Educate you in nutrition, exercise and relaxation techniques
3. Help you see the connection between moods and cravings
4. Give you the support, guidance and encouragement you need to accomplish your dreams
5. Empower you to take charge and transform your body, mind, heart & spirit

Contact me today to see how I can help you transform your life!

According to a 2005 National Sleep Foundation poll, 57% of women compared to 51% of men experience insomnia at least 3 out of 7 nights a week. From demanding careers, kids, family and social events, to anxiety, depression, chronic pain and hormonal fluctuations, women find it increasingly difficult to get the recommended 7 ½- 8 hours of sleep a night. While the poll suggests women are getting a mere average of 6 ½ hours a night, I know many of my women clients and friends are getting even less than average, often reporting a mere 5-6 hours of non-restful, interrupted sleep.

Chronic lack of sleep over time can eventually lead to mood disorders, heart disease, diabetes, obesity and early mortality. 

While the obvious benefits of sleep are well documented and personally experienced, such as improved memory, more energy, and sharper concentration, many women don’t realize that improving the quality and length of their sleep can also impact their ability to maintain a healthy weight and maybe even help them lose weight. 

When you don't sleep well, it is easy to lose the motivation and desire to exercise. But many women cut their short night’s sleep even shorter. They push themselves to wake up at 4:30 am to run or workout, only to sometimes find themselves gaining weight, rather than losing, leading to frustration and fatigue. It is also known that chronic lack of sleep affects two very important hormones, Ghrelin and Leptin. Ghrelin triggers hunger and Leptin signals the brain that we are full. When you cheat yourself from sleep, your Ghrelin levels increase and your Leptin levels decrease, leading us to eat more and crave sugar and fat for energy. 

Your habits during the day determine how well you sleep at night and how efficiently you lose weight. Here are my favorite strategies to help you have a more restful night's sleep, so you can have the energy you need to fuel your day and your workouts, and keep your hormones and weight in balance.

#1. Be aware of your stress: High amounts of daily stress can affect the quality of your sleep at night. As a mind-body health coach, I work with my clients to help them develop holistic strategies to not only effectively manage their weight, but also their stress. Stress can sabotage your weight-loss goals by raising your cortisol levels and sparking cravings for caffeine, alcohol and sugar. 

The first step in stress management is simply to become aware of your stress level throughout the day. If you have a habit of going full speed ahead all day long without realizing your teeth are clenched, your shoulders are tense and you’re holding your breath, take a step back.  A five-minute breath break can do wonders for calming down a racing mind and reducing the impact of stress on your body. Allow your breath to rise and fall from your belly and slowly begin to increase the length of your exhales. Practice this anytime you notice you’re not breathing to reset your internal response to stress.

#2. Change your perspective: A very interesting study suggests that simply changing our minds about stress can change the way we are affected by stress. Not only does stress increase cortisol and adrenalin, but many people don’t realize that oxytocin, also a stress hormone, is released. Oxytocin protects the heart from stress, relaxes blood vessels, decreases inflammation and generates feelings of warmth and compassion. It also drives us to seek out help and connection with others, helping to decrease feelings of isolation and depression. This study showed that people who chose to view their stress response as a health challenge rather than detrimental to their health, had the lowest risk of premature death. They also had healthier hearts and social lives than those who viewed their stress response as having a negative impact on their health. When you perceive stress as a healthy challenge, your body, heart and mind believe you and you become more resilient to stress.  

#3. Eat well to sleep well: A balanced diet, with a reasonable amount of protein and lots of colorful fruits and veggies supplies the body with adequate nutrition to feel energetic and alive. Reduce processed sugar and don’t skip the fat. Healthy fats aid in the absorption of minerals, reduce inflammation and protect the brain from anxiety and depression. Eat a breakfast high in fiber and protein, allow lunch to be your largest meal and try not to eat your last meal late at night. If you do feel hungry before bedtime, a small protein snack with healthy fat can help you feel satiated and stave of sleep-depriving hunger without sabotaging your weight-loss goals. 

#4. Exercise: In the beginning, when you are feeling sleep-deprived and low on energy, it can feel impossible to exercise during the day. But even 15-20 minutes of moderate exercise can help you decrease harmful stress hormones, reduce muscle tension and help you feel sleepy when it’s time to turn in. Do what you love and do it every day. Whether it’s Yoga, walking, biking, running or dancing, commit to the time and watch your sleep and your energy improve. Over time, you may discover you have the energy you need to increase the amount of time you exercise without sacrificing sleep.

#5. Reduce caffeine: Caffeine remains in your system for up to eight hours. While it may be tempting to brew that extra cup of coffee to help you get through that afternoon slump, consider how this may be affecting your sleep at night. Instead, take a quick, brisk walk, close your eyes and take several deep breaths, or eat a high protein snack with a little bit of fruit to maintain blood-sugar levels and boost your energy throughout the day.

#6. Let go of the booze: I know this is a hard one to grasp. Many women struggling with insomnia often rely on a couple of glasses of wine or a cocktail or two in the evening to help them relax and unwind from a stressful day. The initial sedating effects of alcohol may appear to help you fall asleep faster, but in reality, alcohol increases your chance of developing a sleep disorder by disrupting the stages and duration of sleep states and increasing your risk of sleep apnea. Alcohol alters the overall length of time of sleep by disrupting the second half of your sleep cycle, increasing wakefulness and anxiety and decreasing your ability to fall back into a sound, restful sleep. Studies show that moderate alcohol consumption as much as 6 hours before bedtime can be enough to disrupt sleep at night. Add to this the added calories and sugar in alcohol, you can be sure your weight-loss will come to a grinding halt. Try switching to chamomile tea or turmeric milk as healthy and effective alternatives to your evening nightcap and watch the length and quality of your sleep improve.

#7. Create a bedtime ritual: Turn off the computer, turn down the lights, light some candles, turn on some soothing music or simply enjoy the silence. Decrease the amount of mental and visual stimulation at night, and instead create a calming ritual to prepare your body and mind for a healthy night’s sleep. Commit to the same bedtime every night and the same waking hour in the morning. Gentle stretching or Yoga, prayer or mindfulness meditation, journaling your thoughts and tomorrow’s to-do list, and soaking in a warm Epsom Salts bath with essential oils like lavender or rose, are some simple yet effective soul-soothing habits to cultivate at night.

#8. Practice progressive relaxation: Once you are lying in bed, then what? Maybe you feel a little restless and notice some tension left in your body. A simple progressive relaxation technique can help you let go and fall into deep sleep. Beginning with your feet, breathe deeply into your belly as you tense and tighten your muscles, then exhale smoothly and slowly as you soften and release your muscles. Move through each part of the body, taking as much time as you like, until you reach your face. To finish, tense your entire body from head to toes and with a long smooth exhale, let it all go.

#9. Supplemental sleep-aids: Sometimes it takes a little extra help to get us through the night. Supplements such as magnesium, melatonin, GABA and L- Tryptophan can be helpful when you are trying to break the cycle of insomnia. Magnesium is a mineral that is a powerful muscle and nervous system relaxer. A deficiency in this mineral can lead to restless sleep, muscle tension, heart palpitations and anxiety. Melatonin is a hormone that regulates sleep cycles. Taken in small amounts, it can help some women fall asleep easier and stay asleep longer. GABA is a neurotransmitter that helps stop brain over-activity, reduces anxiety and induces good quality of sleep without creating sleepiness during the day. L-Tryptophan is an amino acid that is converted into the neurotransmitter serotonin when it reaches the brain. Serotonin regulates mood, appetite and sleep. Low levels of serotonin can cause depression. Educate yourself and ask your doctor or alternative health care practitioner before taking any supplement you are unfamiliar with.

#10. Be patient: As with starting anything new, it takes practice. Be patient with yourself as you let go of old habits that do not serve your intention to have a restful night’s sleep and replace them with new healthy, habits. It takes time to rewire the brain and train the body. Consistency will be its own reward when you reach your weight-loss goals without sacrificing sleep. Forgive yourself for restless nights and don’t give up. 

The human heart has been known as the gateway to the soul and the center of love, healing and emotions. February is American Heart Health Awareness Month and the time of year we celebrate Valentine's Day, the perfect invitation to  check in with your self-care practices and discover some new ways to stay heart-healthy for yourself and those you love. When it comes to heart health, awareness and prevention are key. 



Nourish your heart and soul with these 10 simple but powerful mind-body solutions. Begin today and cultivate heart-healthy habits to last you a long and happy lifetime.

1. Set your Sacred Intention – Whether your intention is to feel more at peace, to take better care of yourself, to eat healthier, exercise more or quit smoking, searching deeper for the “why” or the “seed” of this intention will take you to the essence of your being. In yoga traditions, we set a sacred intention or sankalpa. Your sankalpa offers a profound opportunity for realizing and manifesting your heart’s innermost desires, without asking you to change who you are. Simply by focusing your mind, connecting to your most heartfelt desires, and channeling the divine energy within, you can align your moment-to-moment choices with your sacred intention. This seed of intention is already present within the desire of your heart and is waiting to be discovered, honored and nurtured.   

2. Practice Mindfulness –  In a recent study published in the International Journal of Behavioral Medicine, Brown University researchers asked 382 people to evaluate statements that measure their level of mindfulness. Those who had the highest mindfulness scores also had very healthy scores when it came to the seven American Heart Association indicators for cardiovascular health. These indicators include not smoking, being physically active, maintaining a healthy BMI, eating fruits and vegetables, and maintaining good cholesterol, blood pressure and fasting blood glucose levels. Mindfulness can be practiced formally, as a daily meditation practice and informally, as a daily practice of non-judgmental awareness. Mindfulness has been found to reduce stress, depression and anxiety, improve concentration, and decrease inflammation and chronic pain. Cultivating a mindfulness practice can be a practical tool for heart health as well as a spiritual practice to help you connect to the divine within. 

3. Raise your Coherence: Your heart is responsible for sending electrical signals to your brain telling it what chemicals to release, and when. High coherence between our heart and brain makes us more peaceful and happier, and stimulates our body’s natural ability to heal. According to Dr. Rollin McCraty, Research Director at the Institute of HeartMath, "Coherence is the state when the heart, mind and emotions are in energetic alignment and cooperation. It is a state that builds resiliency – personal energy is accumulated, not wasted – leaving more energy to manifest intentions and harmonious outcomes." When you are in coherence, your heart beats more slowly and regularly. There is a smooth, wavy rhythm to your heartbeats, affecting your brain waves, your nervous system and your immune system, and well as your mental, emotional and physical body. You can easily raise your coherence by connecting to your breath and practicing coherent breathing. Several minutes of slow, rhythmic, conscious breathing, rising and falling from the heart center can calm your emotions, reduce anxiety and help you listen to the guidance of your heart.

4. Increase Intake of Magnesium: Chances are, you don’t get enough magnesium in your diet. Almost 80% of Americans don’t get enough of this essential mineral and this missing ingredient is a major contributing factor in declining heart health. Magnesium is responsible for over 300 enzymatic reactions in the body. It is a muscle and nervous system relaxer and regulates the heart rhythm by coordinating the activity of the heart muscle and the nerves that initiate the heartbeat. Symptoms of a possible magnesium deficiency include anxiety, musculoskeletal tension, migraines, constipation, insomnia, and irregular or rapid heartbeat. Commonly high levels of supplemental calcium intake not adequately balanced with magnesium, leads to an elevated risk of high blood pressure and cholesterol, plaque build-up and hardening of the arteries. While the traditional recommendation has been a cal/mag ratio of 2:1, the fact that so many of us do not meet our daily requirements of magnesium, a ratio of 1:1 or even 1:2 may be required to restore proper balance when calcium supplements are taken. Eat a magnesium-rich diet of dark leafy greens, legumes, nuts, seeds, and whole grains, and take time out to soak in a warm Epsom salt bath, rich in magnesium sulfate, to relax your body and mind and nourish your spirit.

5. Eat Purple & Blue Fruits & Veggies: Blue and purple fruits and veggies such as blackberries, blueberries, eggplant, purple cabbage, figs, plums, prunes, purple grapes and raisins derive their royal colors from a phytochemical, a natural plant pigment, called anthocyanins. This phytochemical acts as a powerful antioxidant, protecting cells from damage. The darker the blue/purple hue, the higher the anthocyanin concentration. Studies indicate that these plant chemicals may help to reduce the risk of heart disease by lowering blood pressure, preventing the formation of clots and improving the health of blood vessels. These fruits and veggies also contain a flavonoid component, called resveratol. Resveratol has been shown to benefit the cardiovascular system and heart, facilitate the flow of blood to the brain, and reduce the risk of stroke, cancer and inflammation. Purple plants are also known to be beneficial for mental health by relieving insomnia, anxiety, migraine, and depression.

6. Create Sacred Space: Surrounding yourself with flowers, growing a garden, spending time in nature and sniffing essential oils, like rose, lavender, lemon, and bergamot are all great ways to nourish your heart and soul. Researchers in Taiwan exposed 100 people to a room filled with bergamot oil. Participants remained in the room for two hours, while researchers intermittently measured each person’s heart rate and blood pressure. Within 15 to 60 minutes of initial exposure, levels dropped. Soul-stirring beauty and color; brain-stimulating, emotion-balancing scents and fun outdoor activities in fresh air and sunshine can help you cultivate a heart-healthy positive mood and outlook on life.

7. "Health is Wealth, Peace of Mind is Happiness, Yoga shows the Way" : We all know by now that exercise is good for our body, heart and mind, but a simple daily yoga practice can take exercise to a deeper level. By reducing pain, anxiety and stress, raising coherence and creating a mindful fitness practice to lower blood pressure and maintain a healthy weight, postures such as Fish, Bridge, Camel, Sphynx, Cobra, “Wild Thing,” Child’s Pose and Savasana help to open and balance the heart energy center, while strengthening and balancing the physical, mental and emotional bodies. Trauma of the heart and mind resides in the physical body. Deep emotions are often physically felt in the heart. Yoga gently and safely guides us into our deeper selves, connects us to our breath, and dissolves the grief and suffering we unconsciously hold on to. Set your intention and tap into your true bliss with a heart-warming, soul-stirring daily yoga practice. 

8. Heart-Strengthening Mudra – Yoga Mudras are gestures created by the hands. By creating specific shapes with the hands and fingers we can communicate with the body and mind, by guiding energy flow and reflexes to the brain. Apan Vayu Mudra is a very powerful mudra for strengthening the heart and soothing anxiety. In ancient India, it was considered to be a lifesaver in case of a heart attack. To perform this ancient gesture, the index finger touches the base of thumb, the tips of the middle finger and ring finger touch the tip of thumb, while the little finger stretches out. Breathe slowly and deeply and practice 15 minutes twice daily, to soothe the heart, and manage blood pressure and stress.

9. Practice Active Compassion: Science confirms that chronic stress can literally break your heart, while compassion may help to heal it. Compassion may boost our well being by increasing our sense of connection to others. Positive effects of compassion include healthier heart and brain function and significantly reduced risk of depression, chronic pain, sleep deprivation, and mood disorders. Acts of kindness are often associated with emotional warmth, which in turn produces the hormone, oxytocin. Oxytocin dilates the blood vessels, reduces blood pressure and protects the heart from stress. Volunteer at your local homeless shelter, visit a friend in need, or commit random acts of kindness to increase this warm and fuzzy hormone in your body.

10. Offer Loving Kindness: Our judgments and fears can diminish our expression of love, dimming the lens through which we see ourselves and others. We may often find ourselves preoccupied or self-absorbed, preventing us from reaching out for connection. The loving kindness meditation is a way of awakening our capacity to love and to connect with the goodness in ourselves and others. In this mediation we extend kindness, first to ourselves, then to someone we love, someone we like, someone we are in conflict with, to family and friends, then finally the world around us. Practice heart-centered coherent breathing, allow your body and mind to relax, and invite the following words to fill your body, heart, mind and spirit:

May I be happy.

May I be healthy.

May I accept myself just as I am.

May I be at peace and at ease.

May my heart, body, mind & spirit awaken and be free.

May I be my own best friend.