build your home yoga practice

11 Apr

visit the archives of my internet radio show!

it’s called the Vibrant Health Revolution show.

body-by-yoga5one of my favorite shows is Build Your Home Yoga Practice

This show is especially for those interested in cultivating a more consistent mindfulness practice. Although I’ll be focusing on yoga, the content and principles can be applied to other fitness or meditation activities.  I’ll discuss:

  • the benefits of a consistent yoga practice (deepen your practice while saving money!)
  • simple strategies for making it doable and FUN!
  • basic yoga practice sequencing and safety
  • and my favorite yoga posture resources

see you on air!   😉

organic: good for you and the planet

11 Apr

[read time: 2 minutes]

Organic products are free from synthetic fertilizers, pesticides, herbicides, and other potentially harmful substances that can damage your health and the environment.

Shop Organic and vote with your dollars for a less toxic environment and lifestyle by keeping dangerous chemicals out of natural environments: air, land, and water.  Organic farming practices enrich and protect the soil for future generations.

Eating fresh, organically grown vegetables and fruits, whole grains and legumes may lower the risk of many types of cancers and chronic diseases, promote healthy aging, and support higher energy levels.

Eating Organic may require a little more effort, but the impact is great.  More intake of whole foods helps people choose alternatives to heavily processed and refined foods.  For those with the ability to do so, a great way to get fresh, organic vegetables is by growing them in your own potted or backyard garden.  There is an added benefit to doing your own organic gardening: a renewed relationship with nature.

Choose Organic or pesticide-free foods whenever possible.  In addition to local organic food markets, many grocers now offer organic food choices, and if they don’t already, request (or insist) that your local grocer carry more organic items.

I encourage EVERYONE with the means to do so, to purchase organic to help support farmers producing responsible and sustainable food.  This action raises the likelihood that down the line better quality food may become more available people who currently have less access due to financial or location limitations.

Healthy on a Budget: Shop Smart

8 Apr

[read time: 2 minutes]

Smart food shopping is certainly required if you are interested in improving your health. Here are a few things that can reduce cost and boost health for you and your family.

Shop on Full: Eat something balanced and beneficial before you shop. This simple action seriously reduces junk food and impulse buys.

Choose Label Free Items: No one checks the label on an apple or a head of cabbage. You can be confident that it’s all good, especially when it’s organic. Consider including primarily single ingredient items in your basket. For example, make rice pilaf from scratch instead buying a prepared pack of rice pilaf mix.

Shop With Meals in Mind: Based on your weekly schedule, decide ahead of time what meals would be best on which days. Then shop with a list that reflects at least 2-3 meals and stick to it.

Finally, always include the highest quality natural foods you can possibly afford.

Remember: High quality food = high quality health.


how to… chaturanga dandasana (four-limbed staff pose)

17 Mar

chaturanga dandasana – four-limbed staff pose

lincoln park, capital hill, washington, dc

things to remember:

  • fire up the core (pull the bellybutton up and in toward the spine) to keep the center of the body lifted, even if the knees are down in the modified version
  • activate the legs (engage the quads, lifting the knee caps) to keep the lower body lifted
  • activating the the core and legs is especially important for the ladies with our lower center of gravity
  • send the gaze and heart forward- this will prevent the head from dipping down and weakening the posture
  • squeeze the elbows into the body as you exhale the body down from plank position (top of a push-up) into chaturanga
  • keep the shoulders back and no lower than the elbows (dipping the shoulders forward can cause injury, especially with multiple chaturangas throughout practice)

the MOST important things to remember:

  • do NOT do chaturanga dandasana if you have shoulder injuries. instead, modify or completely abstain from chaturanga so you can take care of your self and heal up.
  • cultivating the best form possible for your body is essential in keeping your shoulders safe.

more about chaturanga dandasana

delay is not a denial

14 Mar

[read time: 2 minutes]

on wednesday 3/2/11, i received a package sent from my brother in florida.

when i opened the box, i realized the contents had been packed MONTHS earlier due to the bounty of christmas-themed items.

the contents included these AWESOME slippers, which i put on immediately and snapped this photo  —>

i chuckled to myself and remembered one of my favorite quotes from Rev. Michael Bernard Beckwith: “a delay is not a denial”

time jump to december 2008: i had my FAVORITE movie “Rudolph the Red-Nosed Reindeer” shipped express via to my father’s house to make absolutely sure that the my nephews (and the rest of the family) would be able to enjoy this holiday gem.

time jump to december 2009: made sure to pack Rudy for heavy movie rotation at my cousin’s house… because in my opinion, no one can get enough of this movie

time jump to early december 2010: my brother called me on a reconnaissance mission to acquire my address and shoe size.  i gave them to him not knowing exactly why he’d become so interested in my feet.

time jump to january 2011: my brother calls to wish me happy birthday. i am thankful and we chat about my celebration plans and i get updates on the babies. i also let him know that whatever he has sent has still not yet arrived.

time jump to delivery date: so when the package FINALLY shows up i spent all of 3 seconds being full on livid at the US Postal Service. then when i saw the faces of my brother’s family all dressed in red for the holiday i melted into gratitude.  and then i got full on giddy when i saw the Rudolph slippers.

this delay reminded me that just because something i want takes a longer than i anticipate it doesn’t mean that it isn’t going to happen.  and even though Rudolph is so last season, i didn’t take them off for 3 days straight (well… except for sleeping), literally, walking in gratitude.

the delay on getting my slippers was a demonstration that things don’t necessarily have to come “on time” to be appreciated.  and in retrospect, i realize that things i considered “late” or “delayed” were actually in divine time.

your 5-step guide to life after death-by-chocolate

15 Feb

[read time: 3 minutes]

It happens every year… on February 15th

Too many New Year’s Resolutions are considered ruined only 45 days after they were made… and this is just about the time when new habits are finally taking hold.

Just as you are getting used to the shift, BAM! Rose-petal romance and chocolate desserts (or some variation thereof) set you back.

The Sparkly Sunshine of January Jubilation feels like it has slipped, tarnished, and tumbled into Funky-Ass February Failure… and if that wasn’t bad enough, the dirt-cheap sale sack of red and pink foil-clad sweets doesn’t help on days 46, 47, or 48 of the year either.

How in the hell can a bit of chocolate have such a degenerative effect on our perspective of the entire rest of the year?  Don’t blame chocolate! Instead, how about you ask yourself more productive questions:

How can you get out of your own way?
How can you reconnect with your goals?
How can you rekindle the resolve you had on day one?

Here is a simple 5-step formula to get you back on track to success: Continue reading

of commitment and breath…

11 Jan

[read time: 2 minutes]

today is the first day of the 108 Days of Compassionate Commitment program and i am SO proud of everyone who has joined me for this journey.

together, we are creating the possibility of being both compassionate with ourselves and fiercely committed to acting in alignment with our intentions.

it is not enough to intend. we must take advantage of opportunities to do what is harmonious with true self expression.

we cannot stop at writing out what we want. desire is a powerful tool for manifestation when Continue reading

it starts tomorrow 1/11/11…

10 Jan

108 Days of Compassionate Commitment

let's do this. YAY!  :)

…is a program designed especially for yogis
who want to get 2011 off to a fantastic start.

it starts tomorrow and even though it’s a lot
of work for me and super scary i’ve gotta do it

…because i want you to have an extraordinary
2011 that includes the lifestyle YOU want

…because i know how hard it is to be a yogi
while having modern urban lifestyle

…because i know how hypocritical it feels to
be a yoga teacher with a wack personal practice

…because i know how great it feels to live
with full self-expression

…because i know how much yoga has helped me
to shift my reality from “yuck!” to “YAY!”

…and because of how much i want for you to
join me in the “YAY!” everyday place.

Here’s what’s up with the Program:

Interactive Features:
1 Orientation Call (open to all 108 Day participants)
3 Monthly Support Calls (Deluxe, Gold, & Platinum participants)
Platinum Mastermind Webinar Series begins (Platinum or Gold Participants with Upgrade)
Access to Private 108 Day Community (Password Protected, open to all 108 Day Participants)

Email Support:
108 Daily Inspiration Emails (Deluxe, Gold, & Platinum participants)
16 Weekly Support Emails (All 108 Day participants)

One-on-One Support:
1  60-min goals assessment call (Platinum & Gold participants)
9  60-min coaching calls (Platinum participants)
6  20-min  check-in calls (Gold Participants)
1  20-min goals assessment call (Deluxe Participants)

Program Schedule:

Tuesday 1/11/11:
Orientation Call – @ 8:30 pm EST, 5:30 pm PST (open to all 108 day participants)
Begin Daily Email Support (Deluxe, Gold, & Platinum participants)

Wednesdays beginning 1/12/11:
Weekly Email Support begins (Basic, Deluxe, Gold, & Platinum participants)

Thursday 1/13/11:
Platinum Mastermind Webinar Series begins (Platinum & Gold Upgrade participants)

Tuesday 1/25/11:
Monthly Support Calls begin (Platinum, Gold, & Deluxe Upgrade participants)
Bi-Weekly 60-min coaching calls begin (Platinum participants)
Bi-Weekly 20-min  check-in calls begin (Gold participants)

Are you ready to make 2011 amazing?
Then it’s time to choose your own adventure. Here are the program offerings (click any of the links below to register):

108 Days Platinum Support Option – Consultation Required
please email me to set up your complimentary consultation to apply and to see if this full coaching support program is right for you.
1 60-Min Intake Phone Session (with Focus on Goal-Setting)
9 60-Min Phone Coaching Sessions (Support in Making it Happen!)
Emergency Email Support between Sessions
108 Daily Affirmations  and tips to stay on track via email
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration
Super Extra Bonus #1: Recorded 60-Min Custom Yoga Sequence
Super Extra Bonus #2: Custom Affirmation / Mantra Selection

108 Days Gold Support Option – $497
1 60-Min Intake Phone Session (with Focus on Goal-Setting)
6 20-Min Check-In Phone Sessions (Support in Making it Happen!)
Emergency Email Support between Sessions
108 Daily Affirmations  and tips to stay on track via email
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration
Super Extra Bonus: Recorded 20-Min Custom Yoga Sequence

108 Days Deluxe Support Option – $47
108 Daily Affirmations and tips to stay on track via email
a 20-Minute Private Goals Assessment Consult via phone to help you set, optimize, and achieve your goals
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration

108 Days Basic Support Option – $10.80
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration

Please Note:
Dates for recurring events will be provided when program begins.
Dates & Times for coaching or check-in calls will be scheduled individually according to client schedule.

Questions? Comments?
Use the comment box below to feedback or request more information.

where did you get your training?

30 Dec

[read time: 2 minutes]

…asks a follower from my proyogi tumblr blog...

i get this question all the time. people frequently say they’ve never taken a class quite like mine. i have even had a 18-year yoga practitioner tell me that i was the best teacher she ever had-i was really touched and honored.

i always say i’m a gypsy when it comes to my yoga training because i studied all over. my yoga training journey is a bit unusual and convoluted so bear with me as i relay the story briefly.

i was actually reluctant to start teaching. in june 2003, my first yoga teacher told me to pick a night in the fall. she wouldn’t take no for an answer. so i threw myself headlong into independent study.  i practiced daily and taught 5-8 classes per week. that summer was crazy!

i was always interested in taking formal training, but i couldn’t find the right teacher.  actually taught for 4 years before going to yoga teacher training. when i finally Continue reading

how to… adho mukha svanasana (downward facing dog)

28 Dec

[read time: 2 minutes]

in this pic: me giving a juicy and playful assist to my good friend and DC-based acupuncturist extraordinaire Nicole Mires –

even if you can’t get anyone to stand on your back and giggle with you, you can still access the joy and receive the benefits of down dog… once you get through the mental dance you might have to do to consider that it’s actually a rest position.

things to remember:

  1. from plank pose (heels over balls of feet, wrists beneath shoulders), inhale and activate the core lifting the belly button up and toward the spine
  2. exhale push the hips up high and surrender the heart toward the earth
  3. spread fingers wide and root down through Continue reading