HAPPINESS CHEMICALS AND HOW TO HACK THEM
Dopamine, serotonin, oxytocin and endorphins are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.
Image Benigno Hoyuela
HAPPINESS HACKS: HOW TO CREATE YOUR OWN
Contributed by Thai Nguyen
We might not have a money tree, but we can have a happiness tree. Dopamine, serotonin, oxytocin and endorphins are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.
Being in a positive state has significant impact on our motivation, productivity, and wellbeing. No sane person would be opposed to having higher levels in those areas.
Here are some simple ways to hack into our positive neurochemicals:
Dopamine
Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easy option and less food; those with higher levels exerted the effort needed to receive twice the amount of food.
Break big goals down into little pieces -- rather than only allowing our brains to celebrate when we've hit the finish line, we can create a series of little finish lines which releases dopamine. And it's crucial to actually celebrate -- buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.
Instead of being left with a dopamine hangover, create new goals before achieving your current one. That ensures a continual flow for experiencing dopamine. As an employer and leader, recognizing the accomplishments of your team, e.g. sending them an email, or giving a bonus, will allow them to have a dopamine hit and increase future motivation and productivity.
Serotonin
Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. It's perhaps one reason why people fall into gang and criminal activity -- the culture brings experiences that facilitate serotonin release. Unhealthy attention-seeking behavior can also be a cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.
Reflecting on past significant achievements allows the brain to re-live the experience. Our brain has trouble telling the difference between what's real and imagined, so it produces serotonin in both cases. It's another reason why gratitude practices are popular. They remind us that we are valued and have much to value in life. If you need a serotonin boost during a stressful day, take a few moments to reflect on a past achievements and victories.
Have lunch or coffee outside and expose yourself to the sun for 20 minutes; our skin absorbs UV rays, which promotes vitamin D and serotonin production. Although too much ultraviolet light isn't good, some daily exposure is healthy to boost serotonin levels.
Oxytocin
Oxytocin creates intimacy, trust, and builds healthy relationships. It's released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance then men who weren't given any oxytocin. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.
Often referred to as the cuddle hormone, a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only only raises oxytocin, but reduces cardiovascular stress and improves the immune system; rather than just a hand shake, go in for the hug. Dr. Zak recommends eight hugs each day.
When someone receives a gift, their oxytocin levels can rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.
Endorphins
Endorphins are released in response to pain and stress and help to alleviate anxiety and depression. The surging "second wind" and euphoric "runners high" during and after a vigorous run are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.
Along with regular exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher, e.g., attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep the doctor away.
Aromatherapies: The smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods can lead the brain to release endorphins. Keep some scented oils and some dark chocolate at your desk for a quick endorphin boost.
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HANGING TEN WITH YOUR FOUR-LEGGED FRIEND
Be still my heart!
There are just some things that exist on the internet that are meant to make our heart smile. So when we stumbled across these beach-going, water-loving, barrel-rolling pups - we just had to share them with you.
Surf’s Up, buddy!
Be still my heart!
There are just some things that exist on the internet that are meant to make our heart smile. So when we stumbled across these beach-going, water-loving, barrel-rolling pups - we just had to share them with you.
Surf’s Up, buddy!
COMMENT BELOW AND LET US KNOW YOUR FAVORITE PHOTO. WANT TO SHOW US SOMETHING OR SOMEONE? TAG US ON INSTAGRAM OR USE #ESTCALIFORNIA TO SHARE.
Contributed by estCA staff, Lindsay Vacek
SIGNS YOU'RE, LIKE, TOTALLY FROM CALIFORNIA
Complete this sentence…. “You know you’re from California when… “
We’re sharing some of our favorite California-isms. What’s yours?
Photo by Roberto Nickson
A FEEL-GOOD ARTICLE TO GIVE YOU A GIGGLE
Contributed by estCA staff contributor, Lindsay Vacek
Signs that you have California in your veins:
Even though you hate, like, living up to a stereotype, you, like, say the word “like”… a lot.
and “Dude.” … the word somehow gets sprinkled into every sentence. Dude, just own it.
If you’re a true native, you don’t call California “Cali.”
You aren’t phased when you see big white trucks parked on your street. They’re probably filming another scene from a TV show or movie. You thought you saw Mario Lopez when you turned the corner but it’s just another Tuesday to you and parking is already hard to find. Can’t they block off another street?
You know that “The Bay Area” isn’t just San Fransisco.
Photo by Andrew Ruiz
6. No matter which part of California you’re from, people from other states will assume that you’re from Hollywood and that you know some celebrity.. and chances are, you do.
7. Your guacamole recipe is so much better than everyone’s everywhere. And no where has better Mexican food than San Diego. Even Mexico.
8.. You know you’re a California native when you know what this means – “Hey – take the 405 to the 73 to the 5 to the 55, or you can take the 73 most of the way, but it’ll cost you your first born.”
9. If you’re from SoCal, going on an audition as a kid is a rite of passage.
10. In-N-Out Burger. Enough said.
11. You are a gluten-free-dairy-free vegan – or if you’re not, you have been at some point or will be in the future.
12. Your waiter is an out of work actor.
13. So is your chiropractor.
14. And your mechanic.
15. California “seasons” consist of 10 months of Perfect Sunny Days, 1 month of wildfires and smoked-filled air and a few days of “Holy Sh*t, it’s cold” when it’s barely dropped below 60 degrees. Heaven forbid it rains though. You stay off the roads because no one knows how to drive in the rain.
Photo by Louis Hansel
16. You know the distinct difference between "rad," "gnarly," and "hella."
17. You have done or are currently doing a juice cleanse.
18. Driving anywhere else in the U.S., you feel like you’re in the twilight zone because people, like, let you over, and wave thank you and crazy-friendly nonsense like that.
19. Earthquakes are no joke, but they happen so often you barely pay them any mind.
20. It’s not uncommon that your weekends include goat yoga, sunset hikes in the hills and wine tasting with Stanley the Giraffe in Malibu.
Photo by Justin Aikin
WHAT’D WE MISS?? COMMENT BELOW WITH YOUR FAVORITE CALIFORNIA-ISM.
NO MORE BAD VIBES: Six Ways to Beat the Funk
COVID has been challenging on many levels - from unemployment to depression - we’ve all had to adjust in different ways and one thing is for sure, we’re all staying at home a lot more than we’d like.
So it got us thinking.. How do you beat the COVID funk when it hits? We asked the #estcalifornia community and pulled together some of our favorite suggestions.
Photo by David Lezcano
SIX WAYS TO BEAT THE DREADED COVID BLUES
Contributed by estCA staff, Lindsay Vacek
We’ve officially hit the six months mark of COVID19 living. When we first heard we were going to have to stay home, we all hoped this was just going to be a short-term thing, right?! We’d be back to our normal routines in a few weeks and we’ll laugh at ourselves for filling our storage closets with dried goods and toilet paper. If only we knew…
COVID has been challenging on many levels - from unemployment to depression - we’ve all had to adjust in different ways and one thing is for sure, we’re all staying at home a lot more than we’d like.
So we got to thinking.. How do you beat the COVID funk when it hits? You know, those moments when you can’t be around your roommates one more second or you’ve watched every episode of Schitt’s Creek, twice - and the idea of never seeing your friends again feels crushing.
So we asked the #estcalifornia community “How do YOU beat the COVID blues?” and we pulled together some of our favorite suggestions:
GET OUTSIDE
We might not be able to go to large events or boozy brunches, but we can still get outside into nature. Sometimes a little mother nature is just the medicine we need. Discover a new hike nearby, go for a swim in the ocean or a nearby lake, start an outdoor garden, go camping, get a local guidebook and start learning about your cities native plants and animals… now is the perfect time to get in touch with the land.
Photo by Holly Mandarich
CREATE A GRATITUDE LIST
Sometimes, when we are feeling down, all we need is a bit of perspective. Instead of focusing on the things we can’t do/have - refocus and think about the things we have. This simple shift in mindset can turn your day around in no time.
Photo by Estée Janssens
MOVE
Our bodies are magical and nothing can remind us more of how incredible they are than when you are moving them. Whether you are getting sweaty or just enjoying a long stretch, there is something really grounding about just moving. Put on your favorite song and dance your heart out. Or try that Yin Yoga class you’ve been meaning to do for ages. Many studios have taken their classes online so challenge yourself. Try a new class in the comfort of your own home where you don’t have to worry about looking silly.
Photo by Kari Shea
SNUGGLE WITH PETS
There is something so comforting about a pet who snuggles up to you. This simple gesture warms our insides. You laugh together, you talk to each other (even if you’re the only one doing the verbal talking - you know they are answering back). Give your pet a little more of your time. Give them a bath. Dress them up. Try out a new toy with them, create a new game (chase the laser pointer is always a fun one). Not only will you be laughing, they will love getting the extra time with you.
Photo by Autri Taheri
FACETIME WITH LOVED ONES
It’s hard being away from your friends and family. Not being able to travel has forced us to have to connect virtually. While nothing can beat spending physical time with the people you love, being able to still see each other via Zoom or Facetime definitely helps. Call a friend. Ask how they are. Come up with fun new virtual games. Create together. Have dinner dates or lunches. Share music via collaborative playlists on Spotify. Start a shared photo album where you can share things you are seeing. It will help keep you connected and less lonely.
Photo by Ben Collins
SELF-LOVE
Right now is the perfect time to take a bath, light a candle, write in a journal, put on your favorite music and give yourself a little extra love. Try out one of those face sheet masks or watch a few youtube tutorials on how to finally get that perfect cat-eye or paint your own nails. Practice makes perfect, right??
Photo by Darius Bashar
HOW DO YOU BEAT THE BLUES? COMMENT BELOW AND LET US KNOW YOUR FAVORITE THING TO DO. WANT TO SHOW US SOMETHING OR SOMEONE? TAG US ON INSTAGRAM OR USE #ESTCALIFORNIA TO SHARE.
Contributed by estCA staff, Lindsay Vacek
DIGITAL DETOX: Disconnecting to Recharge
In 2020, it's safe to say that most of us rely pretty heavily on the digital world, right? For better or for worse, nearly everyone is at your fingertips via email or texting, and most folks offer a peek into their everyday personal lives via social media networks like Facebook, Instagram or TikTok.
Image by Simon Maage
A WELLNESS OPINION EDITORIAL PIECE
Contributed by Mary Wiggins
In 2020, it's safe to say that most of us rely pretty heavily on the digital world, right? For better or for worse, nearly everyone is at your fingertips via email or texting, and most folks offer a peek into their everyday personal lives via social media networks such as (but certainly not limited to) Facebook, Instagram or Twitter. I'll be the first one to admit that I'm a HUGE social media advocate. It can be a wonderful marketing tool, as well as a giant source of inspiration, and a way to keep up with far away loved ones, or with people that inspire you. It's also a FANTASTIC way to connect to like-minded souls around the world to share thoughts and goals and spread love and awareness to people in places you may have never otherwise connected with. That being said, it can also be a HUGE distraction and a playground for comparing your real life to the digitally enhanced lives of others. It can also snatch you right out of the present moment. Like most people, my business also revolves around the digital world. Being readily available to clients, students and studios is necessary in order for my business to run smoothly. So as technology has expanded our communication possibilities, it has simultaneously turned us into slaves to our electronic devices, and to our digital worlds. Some of us have become too accessible to others, feeling stressed or panicked when we leave a message or an email unanswered and some of us have developed unrealistic expectations of what our lives "should" look like due to social media addictions. I believe there's a VERY fine line between using the digital world for all of the lovely, positive and necessary reasons, and in overusing it and abusing it. How do we find the right balance?
I'm writing this even though it's not fun to talk about (in fact I've written and re-written this several times) because I am completely addicted to digital life, and I want that to change that about myself. I started noticing a sense of overwhelming panic if my phone died and I wasn't near a charger, or if I had a few texts or emails that I hadn't yet responded to. I started to compare myself to other people online on a daily basis. My phone became like a secret lover, always trying to lure me away from the present moment and into Social Media land! Instead of really being present and focused on the people and situations happening in real time, I was mentally checked out, in a hurry to get to social media and post about the very moment I was rushing though! So backwards! I was accessible and connected to thousands of people around the world, sure, but in the same breath, I was neglecting to give the beautiful souls and experiences unfolding right in front of me my full attention. For me this is a huge problem because I stand in front of my yoga students nearly every day, sometimes multiple times a day, talking about being present, mindful, and attentive, yet here I am digitally multi-tasking to the extent of failing to be present myself! Oh boy. Something had to change. I decided a digital detox was in order. I needed some time to disconnect so that I could recharge my real life batteries.
That's exactly what I did. I boogied to Lake Arrowhead after clients and classes one weekend for my best friend's birthday. As soon as my GPS (and my friend Siri) had gotten me safely to the cabin joining 13 friends, I turned my phone off and it stayed off until halfway through the following Monday. I haven't done that in YEARS! Even when I'm out of the country, I desperately seek wifi connections like a fiend in case (heaven forbid) I miss a text, email, tag, or like! (what have I become?!)
Anyway, I anticipated it being much more difficult to detach than it actually was. I thought, and kind of hoped for writing's sake, that I would have this dramatic overwhelming desire to check some form of social media, that I would be miserable without it, or that I would have to ask someone to hide my phone from me or something. Nope. It was quite the opposite- I felt FREE! I was present! I wrote in an actual journal and read actual books- nothing digital! I was interested in everything and everyone right in front of me, giving every moment my full attention. I wore a real watch for the first time in ages, I didn't set an alarm and I didn't go to bed double-tapping through instagram, or wake up and immediately fumble around for my phone to start checking emails and Facebook. I didn't spend the weekend trying to come up with clever Lake-themed hashtags, or get wrapped up in scrolling through the digital lives of others.
Photo by Nikita Kachanovsky
My days were simple and un-rushed. I awoke to the sounds of birds chirping, or to friends cooking bacon or brewing coffee, not my jarring iPhone alarm. I had no idea what the weather was going to be like until I actually stepped outside. I had no anxiety about emails, texts, or calls left unanswered since this was a planned disconnection. I wasn't obsessed with getting the perfect photo to capture a beautiful moment during the weekend- instead I reveled in that beautiful moment and smiled, creating a permanent mental picture. The whole weekend was so relaxing, spontaneous and enjoyable! We played games: Cards Against Humanity, sardines, charades, you name it! We read lines from the play Hairspray, each of us taking on a different role. We made home cooked breakfasts, lunches and dinners. Six of us jumped into the freezing cold lake without first googling the water temperature! (ok maybe not the smartest idea but still fun nonetheless). I felt like a kid again, free of the chains of the digital world, and back in the present moment, connected and recharged. I didn't want the weekend to end!
Image by Sylas Boesten
Just as most good things though, my detox came to an end on Monday. I switched my phone back on around midday and texts, emails, voicemails, and social media notifications poured in. I just stared at my phone for a few minutes, wishing I was back on the Lake. Before I began responding, I promised myself that somehow I would figure out a way recreate that liberating feeling I'd experienced over the weekend into my everyday life.
When I got home, I formulated a plan. I decided to have specified times to digitally check in- to "like" stuff, promote, e-mail, support, reply, message and to be digitally connected, but to also allot specific times to disconnect and tap into real life- daily time to connect to real people, to write on real paper, or read a real book. In addition, I'm going to avoid grabbing my phone first thing in the morning, and having it be the last thing I look at before I close my eyes at night. I'll use a real alarm clock, old school style, and maybe even fall asleep to a book instead of instagram!
The way I see it, the digital world is useful and beautiful in its own way, but there is so much happening right before our eyes that is SO deserving of our full presence and attention. I don't want those precious, irreplaceable moments to pass me by because I'm zombied out on my phone on all the time. I plan to keep up with my new digital rules and to constantly work on balancing out digital time with real time so that I can be fully present and genuinely connected to the people and situations around me. I'm also committing to a digital detox at least once a year, every year from now on so that I don't lose sight of that again. If you're digitally addicted, you're not alone, and I hope this helps!
Happy 2020 and cheers to being present!
xo,
Mary
WHERE IS YOUR FAVORITE PLACE TO TAKE A DIGITAL DETOX? TELL US ABOUT IT BELOW!
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A JUICE A DAY...
We love fresh juices. Whether we are making our own or grabbing one to go at our local Whole Foods, it’s been proven that juicing can really help makes us feel our best. From fighting off a cold to looking for a mental boost to get through the day, we compiled our favorite juice combinations so you can try one every day this week.
FIVE JUICES FOR IMMUNITY BOOSTING, WEIGHT LOSS OR CURING MENTAL FATIGUE
Contributed by estCA staff, Lindsay Vacek
We love fresh juices. Whether we are making our own or grabbing one to go at our local Whole Foods, it’s been proven that juicing can really help makes us feel our best. From fighting off a cold to looking for a mental boost to get through the day, we compiled our favorite juice combinations so you can try one every day this week.
MONDAY: IMMUNE BOOSTER
4 large carrots, scrubbed clean
1-2 cloves of garlic, potency level entirely up to you
1/2 cored and peeled pineapple
1 inch of fresh ginger
TUESDAY: FATIGUE FIGHTER
1 large carrot, scrubbed clean
2 slices of lemon, peel removed
1/2 beet
1 apple (any kind - we like Fuji)
handful of spinach
WEDNESDAY: DE-STRESSER
We recommend you make this one in your blender.. we’ve never tried to juice a banana but imagine it could get a bit messy
1 frozen Banana
5 whole strawberries (tops removed)
1 pear (cored)
THURSDAY: BEAT THE BLOAT
Carrot, Apple, Cabbage
FRIDAY: HANGOVER CURE
Apple, Carrot, Beet, Lemon
PRO TIPS:
Don’t have a juice, don’t worry! You can easily throw these ingredients into a blender and then pour it through a strainer into your glass.
Juices lose their nutrients after a few hours so it’s best to consume your juice right away
DO YOU HAVE A FAVORITE JUICE? TELL US ABOUT IT BELOW!
Don't Compare Your Love
This technology take-over has been on my mind a lot lately. I got to thinking about love and social media and our constant keeping up with everybody. I think it's honestly making people less happy in their relationships. (I'm sure I'm not the only one who has come to this conclusion).
This technology take-over has been on my mind a lot lately. I got to thinking about love and social media and our constant keeping up with everybody. I think it's honestly making people less happy in their relationships. (I'm sure I'm not the only one who has come to this conclusion).
Think about it; you're in a relationship- the first few weeks, months, maybe even a year you get to snap shots of the bliss you're in, post kissing pictures, pictures of all the places he or she takes you, and you get to change your relationship status on FaceBook (FB official- it's a real thing). The beginning of a relationship is always great (if it's bad from the get-go...RUN!)
But then, real life starts happening, especially at the age of 25+. Family problems, money problems, you notice he doesn't hang his wet towels and he rubs his toes together weirdly when he watches TV. Before you know it, you're sitting there with a few problems in your relationship, staring at his toes with your eye twitching, while just casually checking your Facebook. You see post after post of "happy", so "in-love" couples and you start to think, "I deserve that! Why don't I have that?" And you start to trick yourself!
It's an epidemic! Two things happen: It turns people selfish in their relationships and it starts a pattern of forever-chasing that picture perfect bliss.
So #1: The selfishness - When you see pictures of all the things you don't have, you start to get bitter and completely miss what you do have. I feel like people start to think I don't get this and I don't get that, when any good relationship partner focuses on what they can give. It's all about giving, y'all. Don't worry it's not your fault- when you see pictures of girls getting roses every freaking day, you are bound to be like, "Wait...I like roses..." But let it go! And honestly, if you want more roses, give more roses! The person you are with will catch on.
And #2: The Pattern- Social media is like a poison to your relationship if you don't regulate it. Sounds dramatic, but it's true. When you're mushy, gushy stage is over and you hit the real stuff, the nitty-gritty, dig down deep, unconditional love stuff; people bail! Then what do we see? The next mushy-gushy stage with another dude/dudette 5 weeks later. Then repeat. It isn't healthy. You can't chase that feeling forever, well yes, actually you can, but if you stuck it out, you'd see the feeling, after the hard stuff, is when you feel a person's love and it's pretty remarkable.
The point is social media is the greatest tool to compare. That's all we're really ever doing on there. Comparing our lives to other people's. And I'm just saying, stop.
Don't compare your love to any one else's. Not on the web and not in real life. All kinds of love last. There are the high school sweet hearts, the college best friends, the co- workers, the couple that met on an airplane and got married 2 weeks later, the guy that cheated, but his wife forgave him and now they're happier than ever, the couple that argues all the time, the couple that never argues or even raises their voices, the person that said they'd never get married and now they are your token married friend, the person who dated countless faces and finally found the right one, the old woman and young guy, the couple that got pregnant at 15 and have been married 40 years, the bad guy and the good girl, the snobby, yachting couple, the homeless couple, the couple that "never should have made it," because they went through too much, but there they are, there they all are; happy!!
Your love is your love. Only hold it to your heart's standards. If your heart is happy, forget the rest. Forget the statistics, what "usually" happens, the judgements, the eyes of disapproval. That doesn't matter. Your hearts happiness matters. So quit comparing your love and just live it.
Photo by Amy Lynn Photography
ABOUT THE AUTHOR
Skye Schanzer was born and raised in Southern California. Growing up, she spent her Summers on the sandy beaches and her Winters in the snowy mountains. She is now nestled in the hills of the Temecula Valley, with her handsome husband and two life-loving kids.
She's a writer and strives to spread positivity in everyday life through her blog, Bring The Happy. She is most at ease with that California sunshine warming her face, pen in hand, the sound of her kids laughing and husband by her side. Writing, photography, family and love is what it breaks down to. Every day is a happy adventure!
WORK OUT LIKE A LOCAL: SAN FRANCISCO
In a city where everyone walks, and there are hills.. lots of hills.. everywhere,... it's no surprise that SFers love taking their workouts outside. We believe that to really get a feel of a new place you're traveling to, you have to run up and down its hills, bike down its roads, and Downward Dog where the locals do.
In a city where everyone walks, and there are hills.. lots of hills.. everywhere,... it's no surprise that SFers love taking their workouts outside. We believe that to really get a feel of a new place you're traveling to, you have to run up and down its hills, bike down its roads, and Downward Dog where the locals do. So the next time you're in San Francisco, get out of that stuffy hotel gym and try one of our fitness faves.
Buena Vista Park
Since Buena Vista Park (Haight Street and Buena Vista East) is an easy two-block walk from my house, I have no excuse to ever skip a workout. Located in the famed Haight-Ashbury district, Buena Vista is San Francisco's oldest park; it boasts spectacular views and feels a bit like a forest escape in the middle of the city. On days where I really need to move, I like to run up and down the park's stairs for a good hour and finish it off with a mini strength-training circuit at the top.
Whether you decide to take one of the many staircases or dirt trails, make sure to stop at the vista points along the way to the top. After making it to the hill's peak — 575 feet! — enjoy the view of the city before heading back down. And don't overlook the park's perimeter; if you're a fan of Hitchcock's Vertigo, then one of the buildings will look especially familiar. There's also a great example of a Cass Calder Smith modernist home.
The Panhandle
I'm partial to the Panhandle (Fell Street and Baker Street) because it's close to my house and makes a convenient running or cycling loop. A long, skinny park that juts out of the much larger Golden Gate Park, it's just the right size for an easy jog or interval training. One loop of the Panhandle is about 1.5 miles, so I usually jog a few times around or continue into Golden Gate Park for more variation. Depending on when you go, you'll be working out with locals who use the park as their pre- or post-work exercise spot, so it's a great place to people-watch while burning calories.
Planet Granite
Planet Granite (924 Mason St., 415-692-3434) boasts 25,000 square feet of climbing and bouldering, weight and cardio areas, and two yoga studios (many of the teachers are regular instructors at places like Aha Yoga and Yoga Tree and have trained under yoga greats like Ana Forrest and Rusty Wells). It's situated right across the street from Crissy Field, and there's nothing like climbing up a 50-foot wall and looking out the window to see the Golden Gate Bridge staring back at you. Day passes run $19 and give you full access to the gym and all its classes.
Lyon Street Steps
For a challenging outdoor workout, head to the Lyon Street Steps. Start at the corner of Lyon and Green, and head up the 288 steep steps all the way to Broadway and back. There's beautiful greenery all around, you can check some of San Francisco's most beautiful homes, and the view from the top is well worth the climb.
Bernal Heights Hill
Hiking to the top of Bernal Heights Hill (Bernal Heights Boulevard) at dusk was one of my first treks in the city with friends. As if you can't tell from this photo, there's a seriously gorgeous view of the whole city! There's a great bike path, plenty of room to sit and enjoy a sunset, and a million dogs running around. If you're down in the Mission, then you've got to check out this view. Hopefully you'll get to go on a day like the one pictured, where the fog isn't rolling in too deep.
WHERE IS YOUR FAVORITE WORK OUT SPOT IN SAN FRANCISCO? LET US KNOW IN THE COMMENTS BELOW AND BE SURE TO SHARE WITH US BY USING #ESTCALIFORNIA ON YOUR SOCIAL CHANNELS!
WORK OUT LIKE A LOCAL: LOS ANGELES
Fitness is front and center as part of Los Angeles' draw. There's no shortage of juice bars to satiate your thirst, yoga studios to get your Downward Dog on, or running paths to help you hit the road. And if it's the latest fitness trend you're seeking, it's got that too.
Fitness is front and center as part of Los Angeles' draw. There's no shortage of juice bars to satiate your thirst, yoga studios to get your Downward Dog on, or running paths to help you hit the road. And if it's the latest fitness trend you're seeking, it's got that too.
Runyon Canyon
If you want to see where the locals go, then make sure you hit Runyon Canyon (2001 North Fuller Ave.) during your stay. From a leisurely dog walk to an intense 5-mile run up and down the trail, there's something here for everyone — including free yoga classes every Monday, Tuesday, and Thursday. With great views offered at the top, make sure you've got a stash of water on you since the canyon offers little in the way of shade.
YogaWorks
A favorite amongst our LA-based editors, YogaWorks (multiple locations) offers a wide variety of yoga and Pilates classes for the beginner to the advanced. But even if an intense Vinyasa flow is not calling to you, look to one of the non-yoga offerings (DanceWorks, BarWorks, and SculptWorks) to captivate your interest.
Santa Monica
With a perfect seaside location, there's little that can't be done in Santa Monica, making it a one-stop dream for the fitness fanatic. Bike rentals are readily available near the Santa Monica Pier, or join the locals for a run (if you're feeling really adventurous, take The Strand, a 25-mile paved bike path that runs along the coast from Pacific Palisades to Redondo Beach). While cruising down the coast, make sure to stop off at Muscle Beach (just south of the pier) for a back-to-basics workout in the gymnastics training area. But if it's a stretch you're needing, hit up local studio faves, Hustle & Flow (2321 Abbot Kinney Blvd, Venice, CA 90291) or Hot 8 Yoga (1422 Second St., 310-866-5280). And no visit to the area is quite complete without a visit up and down the Santa Monica Stairs (4th St. and Adelaide Dr.)!
YAS Fitness Centers
These hybrid yoga and spinning classes at at YAS (locations in downtown LA and Silverlake) burn calories and strengthen muscles, but don't look for any quiet reflective-style yoga when coming here. One of the most popular classes ($18) at YAS offers students 30 minutes of heart-pounding cardio on the spin bike before 30 minutes of "yoga for athletes," which we like because it helps warm up the muscles for a deeper stretch.
Box N' Burn
Get ready to SWEAT! This bootcamp style work out is great at mixing cardio, toning and taking out some aggression! ;) Box n Burn was started by Olympian Bronze Medalist, Tony Jeffrees and certified trainer, Kevan Watson, the two have taken this boxing community to new levels and started a gym that Los Angeles was desperately missing. Don't be afraid to jump in the ring with these guys.. they'll be easy on you.. kind of.
Groov3
Now here's a class that will leave you feeling so energized and full of laughter! The Groov3 Movement is happening all over Los Angeles at local dance studios but the thing we love MOST is the rooftop series that happens on top of the Montalban Theater in Hollywood. The party starts June 9th at 7pm and you can not miss out!
WHAT ARE SOME OF YOUR FAVORITE LOS ANGELES WORK-OUTS? LET US KNOW IN THE COMMENT SECTION BELOW AND BE SURE TO SHARE WITH US USING #ESTCALIFORNIA ON YOUR SOCIAL CHANNELS!
GET SWEATY: A POST-COACHELLA DETOX WORKOUT
Had a little too much fun at Coachella this past weekend? Having a hard time getting back into your normal routine? Well, hop on your yoga mat, and do these eight poses designed to detox the body.
Had a little too much fun at Coachella this past weekend? Having a hard time getting back into your normal routine? Well, hop on your yoga mat, and do these eight poses designed to detox the body. These poses stimulate your circulatory, digestive and lymphatic systems so pick out the poses your body needs (or practice them all) and you're on your way to feeling like a new you.
1. Wide-Legged Forward Bend
Not only a great pose for opening tight hamstrings, allowing your head to fall below your heart in Wide-Legged Forward Bend also reverses the pull of gravity, encouraging circulation of blood throughout the body as well as fluid to your filtering lymph nodes. The folding motion also squeezes the belly, which moves things along for digestion.
- Stand with your feet four or so feet apart, heels turned out slightly wider than the toes. Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist.
- Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can. Keep the spine long and straight as you breathe for five deep breaths. Engage your legs, and slowly rise up to stand.
2. Open Side Fence
If you want to strengthen your lower legs, Open Side Fierce will have your quads and glutes burning. This deep twist also aids in digestion. You'll feel the gentle pressure on your kidneys, liver, and spleen, which stimulates the removal of waste.
- Stand with both feet together, bend your knees, and squat down, coming into Fierce Pose. Cross your right elbow over your left thigh, planting your right palm on the floor beside your left foot. If you can't reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
- Extend your left arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm. Make sure both knees are parallel. Hold for five deep breaths.
- Press into your feet, inhale to rise back up to Fierce, and exhale to repeat this pose on the right side, holding for another five breaths. Then rise back up to Fierce Pose, and straighten the legs.
3. Three Legged Down Dog
Holding your head below your heart and your leg lifted in the air in this variation of Down Dog encourages blood to circulate throughout the body, as well as move fluid to the lymph nodes. If your upper body is strong, this pose can also be very relaxing, which aids in mental detox as well, releasing stress, fear, and sadness.
- Come onto your hands and knees, so your hands are shoulder-width distance apart, with your knees directly below each hip. Tuck your toes and straighten your legs, coming into Downward Facing Dog.
- Keeping your shoulders parallel with the floor, step both feet together and raise your right leg into the air. After five deep breaths, lower the leg and repeat this pose with the left leg lifted.
4. Seated Heart Opener
Poor posture can stifle proper lung function, and doing this Seated Heart Opener encourages lengthening of the spine so your lungs can fully expand and contract with each breath. Healthy, deep breathing encourages the body to eliminate carbon dioxide, lactic acid, lymphatic fluid, and other wastes.
- Begin seated on your shins.
- Interlace your hands behind you in a double fist, pressing the heels of your palms together. Pull your pressed palms toward the floor, opening through the chest and shoulders.
- After five breaths, release your hands.
5. Seated Spinal Twist
Twisting poses are all about aiding in digestion, which encourages the elimination of wastes. Take this Seated Spinal Twist as deeply as you want to go.
- Begin seated on your mat with your legs extended in front of you. Bend both knees, and place your left heel as close to your right sit bone as you can. Cross your right foot over your left knee, and plant it on the floor so your outer right ankle is next to your left knee.
- Reach your right arm behind you, and place your palm on the floor. Cross your left elbow over your outer right thigh to gently increase the twist.
- Gaze behind you and over your right shoulder, staying here for five breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.
6. Head to Knee C
As bizarre as this pose looks, folding forward over your heel in this variation of Head to Knee Pose is meant to gently massage and stimulate your inner organs.
- Begin in a seated position with both legs straight out in front of you.
- Bend your right knee, and hold your right foot with your left hand. Bring your right arm under your right leg, and reach around to grab on to the arch with your right hand.
- Pull your right toes down gently, and place the sole of your right foot against your left inner thigh so your right heel is pointing up.
- Lengthen through the spine, and fold your torso over your left leg. Place your hands on the floor on either side of your leg or on your shin. If your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
- Rest your forehead on your leg, and stay here for five breaths. Continue lengthening the spine as you relax the shoulders away from your ears.
- Then release your hands, sit up, and switch sides.
7. Locust
This pose strengthens the back of the body, but the pressure on your abdomen also encourages digestion.
- Lie on your belly with your legs together. Place your arms by your sides with your palms facing up.
- As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
- As you breathe, relax your shoulders and the muscles in your bum. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
- Hold for five breaths, and then release back to the mat.
8. Bound Headstand
Another pose where your heart is above your head, Headstand removes toxins in the circulatory and lymphatic systems. This is also a pose that's typically held for 10 breaths or longer, and focusing on deep breaths clears out carbon dioxide from the lungs.
- If you're new to this pose, sit facing a wall. Place your clasped fingers and head on the floor about eight inches or so away from the wall.
- Straighten your legs, and walk your feet toward your head. Bend one knee, and tuck it into your chest. Using your abs and hamstring flexibility, lift your other leg off the floor so both knees are tucked into your chest, in a pose called Bound Headstand Prep: Tuck.
- With complete control, slowly lift and straighten both legs up, coming into Bound Headstand. If balancing is hard, bend one knee and place the sole of your foot on the wall.
- Hold for five, 10, or more breaths. Then slowly bend your knees into your chest, lower your feet to the floor, and rest in Child's Pose.
Need a little more good intention in your life? Check out our feature with Metta8 Jewelry. Have a yoga routine you'd like to share? Submit your ideas here!
This post was originally posted by our friend, Jenny Sugar, at PopSugar.
GET SWEATY: A Pre-Coachella Workout
So you're heading to Coachella this weekend - or maybe next weekend - or maybe Stagecoach the following weekend --- regardless of which festival you have planned on the horizon, I'm willing to bet you want to look (and feel) your best! That's why we've pull together some of our favorite fat-blasting, muscle-toning, on-the-go, do-anywhere exercises that will keep you looking (and feeling) your best!
So you're heading to Coachella this weekend - or maybe next weekend - or maybe Stagecoach the following weekend --- regardless of which festival you have planned on the horizon, I'm willing to bet you want to look (and feel) your best! That's why we've pull together some of our favorite fat-blasting, muscle-toning, on-the-go, do-anywhere exercises that will keep you looking (and feeling) your best!
Festivals always include a TON of walking and standing around. This is why we think it's important to focus on your cardio while also full-body toning. Whether you are one of those people who bounce from side-to-side as you dance or you are a "wave them from side-to-side" person, these exercises have you covered.
Complete 3 sets of 15-20 repetitions. Try to run/jog for 5 minutes between each set for even more cardio. Dumbbell weights can be anywhere from 5-15lbs.. depending on your fitness level.
1. Deadlift & Upright Row
(tones the back of the thighs and the shoulders)
With your knees soft and your feet together, bend forward at your hips keeping a neutral lower back & lower your weights toward the floor along the front of your legs until you feel a stretch in the back of your legs. Stand back up tall as you press your hips forward to stand straight. Pull the weights up in front of you by pulling your elbows up and out to shoulder height. Bend back down and repeat!
2. Reverse Lunge & Front Raise
(tones the thighs, gluts, core and shoulders)
Stand tall with your dumbbells by your sides and step back into a reverse lunge as you raise your arms straight above you. Stand back up using your front leg pushing thru the front heel as you slowly lower the weight back down to your side. As you lift out of the lunge, bring your back leg up and tuck it into your chest. Repeat on each side.
3. Plank & Row
(tones your lower abs, waist, back, shoulders and thighs)
Begin in a plank position holding onto your dumbbells tightly. Slowly shift your weight onto one hand as you row the other up to your side. Keep your core tight to resist rotating. Lower the weight down and repeat for the other side.
4. Squat & Twist
(tones the inner thighs, quads, gluts, chest, shoulders and core)
With your feet a bit wider than shoulder width, squat down - keeping your knees in line with your toes. When your thighs are parallel to the ground, hold the dumbbell (or medicine ball) between your legs. As you stand up, twist to one side and raise the weight above your head on the same side. Keep your core strong. Squat and repeat on the other side.
5. Plie & Punch
(tones the inner thighs, gluts, shoulders & triceps)
Begin with your feet wider than shoulder width and your toes pointing out. Lower your body down to the ground to the point where your knees are in line with your toes. With dumbbells, curl up in front of you, then punch to each side across the front of your body. Stand up and repear.
WHAT ARE SOME OF YOUR FAVORITE TOTAL-BODY WORKOUTS? LET US KNOW IN THE COMMENTS! WANT TO SHARE SOME OF YOUR FAVORITE WORK OUTs? SUBMIT YOUR IDEAS HERE!
ABOUT THE AUTHOR
Lindsay Vacek has a passion for style, details and design. As a Fashion Editorial Photographer, she's worked in the Entertainment Industry for over 10 years and has a love for adventure and travel. She spends her spare time globe-trotting her way through foreign countries and loves new cultures, food, music and the arts.
GET SWEATY: Partner Up at the Gym!
What's better than transforming your body? Doing it with a friend! So, pair up with a pal — or even your guy — and watch the pounds melt away with our some of our favorite partner full body exercises.
Photography by Shannon Bailey | Lil Bird Photography
What's better than transforming your body? Doing it with a friend! Studies show working out with a buddy can add more than just a healthy dose of quality time. Hitting the gym with a friend, coworker, or special someone can increase accountability, keep spirits high, and even spur better results. So, pair up with a pal — or even your guy — and watch the pounds melt away with our some of our favorite partner full body exercises.
LYING LEG THROW DOWN: Lay with your back on the floor, placing your head between your partner's feet. Reach back and hold your partner's ankles or calves securely with your hands. ring your legs all the way up so your partner is holding onto your ankles. Have your partner throw your legs away and down using momentum and gravity to pull them down to the floor. Resist the force of your legs as they are thrown and don't let your feet touch the ground! Have your partner throw your legs in different directions to work multiple oblique muscles.
V-SIT WITH FOOT PRESS: Still searching for your soul mate? Grab two BOSU balls and take a seat facing each other in a V-position with legs bent, back semi-reclined, and feet pressed against your partners’. Next, start marching those feet in place (without losing contact with your partners’ soles). Beginners, hold the sides of the BOSU with your hands, or get more advanced and go hands-free.
LUNGE TO CHEST PASS: A dynamic move for a dynamic duo. Grab a medicine ball and face your partner, standing about 3-5 feet apart. Keeping the chest up, lunge forward, completing the movement with a crisp (and accurate!) chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. Repeat for 10-12 reps each, or until Butterfingers tests your patience.
BODYWEIGHT SQUAT: Stand facing your partner at arm’s length, with feet slightly wider than hip-width apart, grasping each other’s forearms. Maintaining a secure grip, squat down in sync (bonus points if “Bye, Bye, Bye” is blaring) until the thighs are about parallel to the floor. Hold, then slowly return to starting position. Repeat for 10-12 reps, maintaining good form.
PUSH-UP WITH SHOULDER TAP: Hit the mats, facing your partner in a modified push-up position (or full push-up position if you get down like that). Next, lower your bodies by bending at the arms with the abdominals engaged. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Complete 10-12 reps, alternating hands each time.
WHAT ARE SOME OF YOUR FAVORITE PARTNER EXERCISES? SHOW US BY USING #ESTCALIFORNIA ON YOUR SOCIAL DEVICES OR COMMENT BELOW! HAVE A GO-TO WORK OUT ROUTINE. WE'D LOVE TO HEAR IT! SUBMIT IT HERE.
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ABOUT THE AUTHOR
Lindsay Vacek has a passion for style, details and design. As a Fashion Editorial Photographer, she's worked in the Entertainment Industry for over 10 years and has a love for adventure and travel. She spends her spare time globe-trotting her way through foreign countries and loves new cultures, food, music and the arts.
WHEATGRASS & WHISKEY
It's taken me years of soul searching to finally come to this conclusion: I'm a little bit of wheatgrass and a little bit of whiskey. I've proven to myself repeatedly that I have the propensity to slide to either end of the spectrum. Now my work is to find balance between the two. I am a constant work in progress, but even just acknowledging that I have both sides in me has taken a huge burden off of my heart.
I may be able to rock a tree pose with the best of 'em, but I am extremely balance-challenged when it come to life. I'm constantly striving to figure out what to hold on to and what to let go of, what to indulge in, and what to restrict myself from. I'm forever on the hunt for that sweet spot between not enough and too much of any given person, place or thing. My whole life I've struggled with balance and with accepting ALL aspects of myself- the good and the bad.
I was raised Southern Baptist and my father was a minister from the time I was born until I was 16 years old (yes, I am a preacher's daughter!). I went to a very conservative, very sheltered private Christian school until high school, and always felt pressure to be some angelic, flawless version of myself that was unnatural, not to mention unattainable. I wasn't terrible or anything- I was a pretty good kid with a big heart and a soft spot for other people and animals. I made good grades and didn't really break too many rules, but something about that restricted, sometimes judgmental way of life never fully resonated with me. I thought I'd grow out of it- maybe I was just a rebellious preacher's daughter? I didn't. Once I was released into the wild (aka public high school), I saw all kinds of different styles of living. I was fascinated! I wasn't even aware that there were so many different flavors to life! I snuggled right in with the meat-is-murder/express-yourself-though-music-and-art-crazy-haired group and felt right at home there. I felt accepted not despite my flaws, but maybe even because of them. I felt free! So free, however, that I decided to start skipping school and spending my allowance on wild turkey 101- opposite end of the spectrum by far. whoops!
I found yoga and meditation when I was around 17 years old though. It was an accidental discovery- truthfully, I was searching for a workout that would give me "Madonna arms" and I heard she did yoga, but somehow (thankfully) I ended up in the arms of a group of middle-aged women doing restorative yoga and meditation. It didn't give me sculpted arms, but It truly changed my life. I discovered there was a way to tap into that big hearted spiritual side of me without losing that sense of self-acceptance, and without all the pressure and judegement. I discovered wheatgrass shots, got into nutrition, wellness and exercise. I was enchanted by how bodies function and how they can be healed through food, movement, and meditation.
I'd love to say I stuck with yoga from then on, but that's not what happened. I stuck with it for a while, then journeyed back over to the party side again. It's like I was in the middle of a giant life teeter-totter- Wheatgrass Mary on one end, Whiskey Mary on the other. How could I have such opposing creatures living inside my soul?!
Struggling with how a preacher's daughter "should" be later transformed into struggling with how a yoga teacher "should" be. When I first began teaching, I thought I had to be this perfect vision of health and wellness all the time, this ever positive shiny light no matter what was going on below the surface. While all that is a huge part of me, it isn't me 100 percent of the time though. I do genuinely enjoy doing cleanses and fasts, meditating, restricting my diet, and working out, but I just as thoroughly enjoy drinking, socializing, eating pizza, and being lazy. I can wake up at the crack of dawn, meditate and shoot wheatgrass all day, but can just as easily kick back, shoot whiskey and shake my booty all night!
It's taken me years of soul searching to finally come to this conclusion: I'm a little bit of wheatgrass and a little bit of whiskey. I've proven to myself repeatedly that I have the propensity to slide to either end of the spectrum. Now my work is to find balance between the two. I am a constant work in progress, but even just acknowledging that I have both sides in me has taken a huge burden off of my heart. For me, a giant part of finding that balance is accepting all sides of myself- the good and the bad, the light and the dark, the wheatgrass and the whiskey. I'll always be a bit of both, and I am (finally) ok with that. Another tricky part is letting go of what other people think while holding on to my own personal truth. It's way easier said than done, but I am dedicated to being authentically me regardless of what others think. I am learning to have unshakeable faith in what I'm doing, in who I truly am (flaws and all), and to trust my own gut to lead me to that sweet spot somewhere between wheatgrass and whiskey.
bottoms up to balance,
Mary
ABOUT THE AUTHOR
Originally hailing from Charleston, South Carolina, Mary has called Los Angeles home since 2010. She is a licensed massage therapist, as well as a registered yoga instructor with 300+ hours of training. She's the co-founder/owner of YogaFam, which hosts family oriented yoga adventures around Southern California and beyond. Mary can be found teaching yoga in studios or privately all over the west-side of LA, soaking up some California sun on a hike or at the beach, or tackling a taco tuesday.
GET SWEATY: Get the most out of your Hike.
Do you have a hike planned soon? Why not turn your hike into an outdoor bootcamp?! Here are some of our favorite ways to get a little more out of your hike.
Photography by Shannon Bailey | Lil Bird Photography
Do you have a hike planned soon? Why not turn your hike into an outdoor bootcamp?! Here are some of our favorite ways to get a little more out of your hike:
- Plyometrics. Adding up and down movement to a hike adds a new level of intensity. Just include short intervals of skipping and hopping, which helps engage muscle groups that may not be used otherwise. To really step things up, you can add short bursts of trail running.
- Use trees and boulders! It's amazing how easy it is to turn nature into gym equipment. You can do incline push-ups off of trees or use boulders for triceps dips.
- Why walk when you can lunge? You can really challenge yourself when hiking up an incline by doing a set of walking lunges. Work your arms by using rocks as dumbbells to add bicep curls or lateral raises.
Here's our favorite hiking workout!
- Walk 15 minutes, building to a moderate pace.
- Do 30 High-Knee Steps forward (alternating legs); skip for 30 seconds, then walk at a moderate pace for one minute.
- Do 15 Traveling Lateral Squats (turn and move sideways as you squat) in slow motion, followed by five Squat Jumps (squat slightly, then swing arms up as you jump). Knee problems? Rise up on your toes instead of jumping.
- Walk at a moderate pace for 10 minutes.
- Repeat step 2.
- Walk for five minutes at a moderate pace, then five minutes at a slow pace to cool down.
Do you have a favorite hiking spot? Share with us by commenting below or using #estcalifornia on your social channels. We love hearing from you!
ABOUT THE AUTHOR
Lindsay Vacek has a passion for style, details and design. As a Fashion Editorial Photographer, she's worked in the Entertainment Industry for over 10 years and has a love for adventure and travel. She spends her spare time globe-trotting her way through foreign countries and loves new cultures, food, music and the arts.
Being a California Native, Lindsay loves meeting new people and sharing her version of life with others. With an infinite list of things-to-do, places-to-go and sights-to-see - she believe everyone can have a little more California in their own lives.
Maintain Your Sane (through the Holidays)
The Holidays. Sure, they're filled with comfort and joy but there is a ton of pressure for the holidays to be perfect. For the gifts to be perfect.. the food to be perfect.. for you to attend every party you're invited to - and to shine at each party! It can be a lot to deal with. Here are a few tips that will help you flow through this holiday season with ease.
Photography by Lindsay Vacek
Oh the holidays! Naughty & Nice.
Sure, they're filled with comfort and joy.. but they can also be speckled with stress and sadness too. There's a ton of pressure for the holidays to be perfect. Jolly, even! For the gifts to be perfect.. the food to be perfect.. for you to attend every party you're invited to - and to shine at each party! It can be a lot to deal with. Here are a few tips that will hopefully help you flow through this holiday season with ease.
Decide what is important to you. YOU. Not what's important to your mom, dad, partner, bestie, brother, sister, grandparents. What do you enjoy about the holidays? Take a minute to really think about it. Then honor that. Direct your energy towards what you most enjoy about the holidays. Even if that means saying no to a party or two. The holidays are meant to be enjoyed, so why spend it doing things you don't really want to be doing?
Accept what you're feeling. It's so easy to get caught up in the "'Tis the season I'm supposed to be happy" shenanigans. If you're not feeling it, acknowledge what it is that you are feeling. Being sad around the holidays is actually pretty normal. Maybe you're missing a loved one, maybe this year isn't as cheerful as the last, maybe you're disappointed in a family member or friend. Whatever you're feeling is fine. You are human. Move with that instead of against it.
Forget perfection. It doesn't exist. The holidays tend to bring about the delusion of perfection. Finding the perfect gift, throwing the perfect party/being the perfect party guest, having a perfect dinner, family, tree, etc. In reality, the gifts may not be perfect, the party might be lame, dinner may be late, your cousin might still be a jerk, and your tree might be crooked. Who cares! You have no control over these circumstances, so there's no use in letting them ruin your holiday vibes. If your heart is in the right place, the gifts, dinners and parties will come across as genuine and, in turn, will be genuinely appreciated, imperfections aside.
All that being said, stress can still sneak its greedy little fingers into our world, especially this time of year. When and if that happens, here are a few tricks to help keep it at bay.
- Breathe. As cliche as that sounds, do it. Stop wherever you are when you feel the holiday tension build and take 5 Long, slow, nourishing breaths. Maybe even close your eyes. From your toes all the way to your head, let the breath wash through you. Be interested in it. Just for 5 cycles. You're going to be breathing anyway, why not pay attention to it for a few cycles? You'll feel better after for sure.
- Squeeze. There's an acupressure point called the Hoku Point that can relieve tension and headaches as well as muscle or joint pain in the body. You can do this anywhere- the grocery store line, in traffic, at a party. To locate it, take the thumb and index finger of one hand and squeeze the muscle in between your thumb and index finger on the opposite hand for a few seconds to relive some holiday tension.
- Flow. Stick with your normal fitness routine as much as you possibly can. Try to keep up with your gym sessions, yoga practice, running, or spinning habits as much as possible. If you don't have time for your full routine, go for a short walk or hike. Do something active even if you don't feel like it. Sometimes a simple, quiet walk does wonders for the body and for the soul. Take a few minutes every day to clear your head and to reconnect to what YOU love about the holidays.
May this be your brightest and least stressful holiday season yet! Cheers to you and yours!
ho ho ho,
Mary
ABOUT THE AUTHOR
Originally hailing from Charleston, South Carolina, Mary has called Los Angeles home since 2010. She is a licensed massage therapist, as well as a registered yoga instructor with 300+ hours of training. She's the co-founder/owner of YogaFam, which hosts family oriented yoga adventures around Southern California and beyond. Mary can be found teaching yoga in studios or privately all over the west-side of LA, soaking up some California sun on a hike or at the beach, or tackling a taco tuesday. She strives to approach life with love, gratitude and self-acceptance, and she hopes to inspire her readers to do the same. "On our beautifully messy path to radical acceptance, rather than aiming for perfection, we discover how to love ourselves into wholeness."
The Naked Truth
Yep, I said naked. That tantalizingly taboo word that gets a bad wrap from time to time. I wanted to write about body image (specifically mine), so I began by googling the word naked.
Photos by Courtnee Brown
Yep, I said naked. That tantalizingly taboo word that gets a bad wrap from time to time. I wanted to write about body image (specifically mine), so I began by googling the word naked. Here's what I found:
Naked: A person unclothed, barren, defenseless, without cover, exposed to harm, unprotected, vulnerable.
YIKES! What a negative spin on the old au naturale! No wonder it gets a bad wrap.
I feel like this negativity translates into how a lot of folks feel about their bodies these days. And by a lot of folks, I mean me. Somewhere along the way, I got so wrapped up in trying to be a certain size, shape, weight, height, "LA Yoga teacher body" way that I forgot to just be me. And being me is what I do best! In the last year or so though, I've noticed a huge positive shift in the way I feel about my body. Somehow I feel more comfortable in my own skin. (YAY!) But where did this sudden boost of body love come from?! I certainly haven't always been this way.
Undoubtedly a huge part of it stems from the countless hours spent on my yoga mat learning self-acceptance and patience with my body, but this shift also occurred simultaneously with something else. BEING NAKED.
I traced my new found body love back to when I started nude modeling for art classes a little over a year ago. There is something so courageous about unabashedly presenting your natural body to another person (or people) to be interpreted as art! When I step onto a stage to be painted or drawn, I'm just a body though, nothing more, nothing less. I'm neither celebrated nor judged for all my lines, curves, dimples, scars, and unique parts that make me me. I started thinking, isn't that how it should be? The artists don't care what my body looks like. I'm just a form to be painted or drawn to hone their talents. However I show up is perfect every time.
Holy Moly. What a game changer if we all (myself included) felt that way about our bodies all the time!
Nude modeling accidentally became like a body image meditation for me. I don't have to put on make up (which I'm terrible at!), worry about what I'm wearing, or fix my hair. I can't entertain negative thoughts about my body because I'm so focused on holding the poses for extended periods of time. Plus it's not like there's anywhere to hide my least favorite parts when I'm on stage. I have to embrace them! I also have absolutely no control over how any of the artists will interpret my body, so I have to let go of the idea of what I "should look like." Something about that gives me so much peace.
While nothing has physically changed, my perspective has changed immensely. I know It will be a practice to keep this mindset up as my body changes and ages, but it's a practice I'm willing to stick with. I have so many more valuable things I want to to do with my time and energy than waste precious moments being weighed down by negative thoughts about myself. Of course I'll work to keep my body at its healthiest, but not because I'm trying to fit into some unattainable "should be" mold. I'll do it from a place of self-love and acceptance instead. The truth is, our bodies are just containers for our souls. In the end, I would rather people remember me for my heart, my soul, and for the way I made them feel rather than for body anyway.
While I completely understand that standing in front of a crowd in your birthday suit isn't for everyone, having a little more compassion for yourself, and for others certainly is. It's not easy, and I don't always succeed in doing so, but I'm striving to be the kind of soul that will shine bright regardless of what my body looks like. I've also started to look for that sparkle in the people I choose to surround myself with.
To help me keep my own personal body image in check (as well as the way I view others), I continually ask myself:
If we could see each other's souls instead of our bodies, would we still surround ourselves with the same bodies?
Food for thought as you flow through the holidays. :)
Shine Bright,
Mary
ABOUT THE AUTHOR
Originally hailing from Charleston, South Carolina, Mary has called Los Angeles home since 2010. She is a licensed massage therapist, as well as a registered yoga instructor with 300+ hours of training. She's the co-founder/owner of YogaFam, which hosts family oriented yoga adventures around Southern California and beyond. Mary can be found teaching yoga in studios or privately all over the west-side of LA, soaking up some California sun on a hike or at the beach, or tackling a taco tuesday.
She strives to approach life with love, gratitude and self-acceptance, and she hopes to inspire her readers to do the same. "On our beautifully messy path to radical acceptance, rather than aiming for perfection, we discover how to love ourselves into wholeness."
7 Ways To Be A Nicer Person
Life can seem to deal you some bad decks of cards sometimes. A bad batch of lemons. But sometimes, it's up to you to take your lemons and make lemonade. Here are a few tips to help you get to the light side. The happy, helping, motivating side! The side, where you can't lose if you stay with it!
Photography by Renata Amazonas
As I'm sitting here, drinking my coffee, scrolling through the web, while there are lots of happy stories (which are all I take time to read and focus on), I see head lines of horrible stories, dealing with just plain, mean people.
I don't really come across mean people too often, because I think you get what you give, and generally, I'm a pretty nice person. Every now and then, some person stumbles into your life that isn't really welcomed in it though and you encounter things you're uncomfortable with, like meanness.
I feel like society has kind of made being mean a "cool" trait, especially for women. I think there are a lot of subliminal messages being sent to young girls that if they want to get anywhere in this dog eat dog, man's world, they need to be mean to get what they want and I really want to squash that. It is so untrue. Sure, you may move up the ladder a few steps, by being mean, throwing people under the bus, and pushing people around, but in the end, you'll lose. And I believe that with all my heart and soul.
I think a lot of people get lost in chasing things they don't even really want and in that chase they become some one they really didn't even ever want to be! So, if you sit back and think and start to realize, "Oh my gosh. I am a mean person!" This one is for you :) Here are a few tips to help you get to the light side. The happy, helping, motivating side! The side, where you can't lose if you stay with it!
1. Every judgmental thought does not need to be shared. EVERY human being has rude thoughts about complete strangers. Stop sharing them. Even with your closest friends. Notice your harsh, judgmental thought and keep it to yourself. Soon, it won't even be hard. Those thoughts will flow in and out, without you even noticing or feeling the need to share them. A laugh at some one else's expense isn't a good laugh at all.
2. Smile when you feel like glaring. This is especially for women. I feel like we are born with a little, green monster inside of us that brings out jealousy at the weirdest times. So if you see a woman that looks like she has got "it" going on, the most appropriate reaction is to give her a dirty look. Wrong! If you notice yourself wanting to scowl at some one, smile instead. It's not fake, it's progress. And if you stop to think about it, you have no idea why you were about to throw that dirty look anyways, so just throw out a smile instead.
3. Help people. My God, HELP PEOPLE! Sometimes, I am literally dumb-founded in the grocery store parking lot, when I have cans rolling away from my grocery cart or when my actual grocery cart is rolling away about to cause an accident, a child screaming in my ear, another I'm buckling into the car seat, I lost a shoe somewhere, I'm dripping sweat, and Lord knows what else has happened, and tons of people just walk on by. So I have to sprint after my cart, while holding a child, while leaving the other child in the car with the air conditioning running and the doors wide open, probably scratching the car parked next to us, all the while trying my darndest not to collapse to my knees and start bawling. Phew! If you see a person with their hands full, open their door. If you see a woman, who looks like she didn't have time to brush her hair that morning, tell her she looks magnificent! If a person has cans of food rolling away in the grocery store parking lot, bend over, pick them up, and help the poor woman out. They will not think you're weird. They will really, really appreciate it.
4. Speak kindly. Is it so hard to say nice things? So, we've already stopped sharing the judgmental thoughts, but now, the trick is, to say kind words. When you see a pregnant woman, obviously exhausted and larger than normal due to the fact she's carrying a human being inside of her, instead of saying, "Wow! You're about to pop! Look at your swollen ankles!" How about telling her she's glowing and looks sensational. Every pregnant woman wants the glow and even if it isn't entirely true, you will make her day. And for heavens sake, when a woman isn't wearing any make up, if you notice, tell her she's naturally beautiful, do NOT say, "You look tired." The point is, when you know some one isn't looking or feeling their best, why point it out? Why not say something kind and make their day a little better?
5. Say please and thank you. Having some good ol' fashioned manners is becoming a lost art and I'm here to say, "Not up in here!" A simple 'please' and 'thank you,' go such a long way, you really can't say them enough. So say those words all the time. Say them to the people bagging your groceries, handing you your Taco Bell, holding the elevator door for you, and letting you in their lane during traffic (wave to acknowledge and thank them, PLEASE!!). When making requests, just put the simple word, 'please,' in front of it and it sounds fantastic!
6. Ignore the hate and anger. There is a lot of negative, mean energy getting tossed around in today's world and this may sound naive, but I suggest, just staying in your own happy bubble. That doesn't mean you're unaware, it just means you focus on the beauty and happiness in the world, which causes more of that positive energy. It can be a drain reading about problem after problem and leaves you feeling defeated and like 'whats the point?' So I say, avoid all that, read happy, inspiring stories (there are just as many of those as the bad ones) and you will feel uplifted and motivated to make this world a better place :).
7. Figure yourself out. From my short, 26 years, on this planet, I've noticed, people who don't really know who they are, what they're doing, or where they want to go are the angriest and sometimes, turn that anger into being mean to others. I think the absolute, best thing anyone can do for themselves and the world around them, is get to the root of their soul and chase their innate dreams. When you know who you are, you are happier with yourself and being happier with yourself causes you to be happy and kind to all others around you, because you realize we're all in this thing together!
So, there ya have it! 7 ways to be a nicer person to the immediate world around you. The world and the people in it is a magical place, you just have to focus on the good!
ABOUT THE AUTHOR
Skye Schanzer was born and raised in Southern California. Growing up, she spent her Summers on the sandy beaches and her Winters in the snowy mountains. She is now nestled in the hills of the Temecula Valley, with her handsome husband and two life-loving kids.
She's a writer and strives to spread positivity in everyday life through her blog, Bring The Happy. She is most at ease with that California sunshine warming her face, pen in hand, the sound of her kids laughing and husband by her side. Writing, photography, family and love is what it breaks down to. Every day is a happy adventure!
EST. SPOTLIGHT: AFFIRMATS + GIVEAWAY!
In the everyday bustle of our busy lives, it's important to take a minute to reflect on the present... on our everyday lives. You might find comfort in a song, a yoga class or a sunset - but whether you are struggling with a bad day, or you just need to push "pause" on life for a minute, little affirmations help keep our minds at ease.
In the everyday bustle of our busy lives, it's important to take a minute to reflect on the present. You might find comfort in a song, a yoga class or a sunset - but whether you are struggling with a bad day, or you just need to push "pause" on life for a minute, little affirmations help keep our minds at ease.
"I am Free."
"I am Wonderfully Made"
"I Radiate Love."
These simple sentences speak volumes and there is a company who is doing a stellar job at helping us to remember to enjoy the NOW and appreciate what is in front of us (you!) - That company is Affirmats.
Founder, Jason Graham, started Affirmats in 2012. This is what he had to say about his journey.
"It all began from my Grandmother's living room when I was 8 years of age. I used to lay on my back and make my spine bend backwards while catching myself with my hands.
This strange movement made me feel invincible and omnipotent. I would perform this movement involuntarily day after day. My family members thought that I was a peculiar, unconventionally bizarre kid. While everyone else was outside playing sports, I was content with making my spine bend.
I was also a kid who talked to himself. To say that I was eccentric would be an understatement. I was far from common. During the discovery of this spine bending phenom, I would strum the words, “I am Healthy, I am Wealthy, I am LOVE” over and over again.
Fast forward to 28 years later when I went to my first yoga class. While in class, the instructor yelled out a pose called “Upward Bow.” Me, being a novice, had no idea what this instructor was talking about. Was I to look up at the ceiling? Was this some sort of hybrid yoga hunting class? As I begin to look around the room, I saw something very familiar. I saw that spine bending thingy I used to do when I was 8. Talk about an "AH-HA" moment. I was beginning to feel quite nostalgic. The spine bending exercise I was doing years ago had a name. It was called: UPWARD FACING BOW. "I wasn’t crazy after all," I thought. "I have found MY PEOPLE!"
After about a year of taking yoga classes consistently, I learned how to shut off my mind. If Upward Bow was my first and favorite pose, my second favorite was Shavasana aka Corpse Pose. One day, while in this pose, I began reminiscing about my 8 year old self and how I would do Back Bends and utter the words, “I am Healthy, I am Wealthy, I am Love.” Then it hit me. I, then, realized that those words were affirmations and that I HAD to put them on a yoga mat for me to look at and manifest while I am practicing yoga. It was at that moment when Affirmats was born."
We sat down with Founder (Jason Graham), Project Director (Kelsea Davis) and Sales Guru (Jessica Jablonski) to talk more about Love, Life and what keeps them inspired.
I stay inspired by….
Jason: Love, Dreaming, laughing, reading, reflecting, expressing gratitude, positive thinking, LIFE
Kelsea: The light in the sky. The colors change reflecting beauty while holding the power of the sun.
Jessica: Momma Ocean
She is the best reminder ... That this world we live in can be peaceful and tranquil, yet ferrocious and turbulent ... That we are all connected ... And that - no matter what - the tides keep on flowing in and out, and Life moves through.
On my Yoga playlist..
Jason: "Washed Out" - Feel it all around / "Zero 7" - Swing / "Jamiroquai" - Alright / "Micheal Jackson" - Wanna be starting something / "Phoenix" - 1901 / "Stan Getz & Joao Gilberto" - The Girl from Ipenema / "Elbow" - Birds / "Beck" - Go it Alone / "Marvin Gaye" - Got to give it up / "Lenny Kravitz" - What goes around comes around / "Paul McCartney" - Silly Love Songs / "The Submarines" - 1940
Kelsea: Glasser- Tremel (Jamie xx remix)
Jessica: Long Time Sun -- Snatam Kaur / Bliss (I am the Light of my Soul) -- Sirgun Kaur & Sat Darshan Singh
My favorite Yogawear is…
Jason: My Vneck t shirts from American Apparel, Lulu Lemon Yoga Pants and my Bandana wrapped around my head to prevent the sweat from getting in my eyes.
Kelsea: Teeki
Jessica: Splits59 (everything!!)
When I’m not on the mat, I’m….
Jason: Thinking of ideas to contribute to a better world Today.
Kelsea: Working with affirmats or taking pictures.
Jessica: Still on the mat!
Between being the Sales Guru for Affirmats and a busy, busy Kids Yoga Teacher I am always, happily, on my Affirmat. But, if not, I am probably in the Ocean ... (shocking, I know!)
Best advice I’ve received on balance:
Jason: Glance at the past, live in the present, and focus on the future.
Kelsea: For there to be bad, there has to be good.
Jessica: "Embrace the Beautiful Mess that You Are." If you cannot accept your good and your bad, how can you live a balanced, whole and happy life?
Current Mantra?
Jason: Om Brzee Namaha
Kelsea: I am Creative
Jessica: Rise and Shine On
My favorite thing about California…
Jason: Land of opportunity
Kelsea: Dynamic Vibes
Jessica: Its Sunshine. I genuinely feel that it inspires people to Be Bright, follow their hearts and live their dreams. It sure has inspired me :)
If I could travel anywhere with my Affirmat, I would take it…
Jason: To the moon
Kelsea: To South Africa
Jessica: To Bali
Best Hidden Gem in LA..
Jason: Maison 140 Beverly Hills Hotel. It's a no frills Boutique hotel and I love the furnishings and small lobby bar. It feels like a Bed and Breakfast. A great getaway without getting away.
Kelsea: The hiking trail that you can walk from Sherman Oaks to the beach almost in Malibu.
Jessica: Little Dume, Malibu. Everything about it is pure Perfection.
The moment I feel in love with Yoga:
Jason: You had me at "downward dog"
Kelsea: In high school my Swim Coach started making our dry-lands practices yoga. I thought it was fun just to play and stretch instead of lift weights the first time I tried it. The next day I was so sore I could barely walk. It hit me instantly... I could have fun playing yoga and still get a work out from it. I became madly in love with Yoga immediately after playing on the mat.
Jessica: I fell in Love with Yoga years and years after I started practicing. I have always enjoyed it but about three years ago I was diagnosed with Thyroid Cancer and it became a Love.
Yoga taught me that I was strong, flexible and able to breathe through fear and discomfort. I am convinced it helped me get through that really tough time. I fell in Love with Yoga then, but my love grows more and more as yoga helps me enjoy this roller coaster ride of life.
HOW INSPIRED ARE YOU?! We definitely are!
After we got our hands on our own Affirmats, we knew we needed to share them with everyone. So we've teamed up with Affirmats to do a Giveaway (yay!)
To enter: follow @estcalifornia and @affirmats on Instagram - then, post this photo on your Instagram, tag #estgiveaway and tag three friends you think are AWEsome! We'll pick a winner October 10th at 12pm (PST)
Good luck!
SHOP THE POST
ABOUT THE AUTHOR
Lindsay Vacek has a passion for style, details and design. As a Fashion Editorial Photographer, she's worked in the Entertainment Industry for over 10 years and has a love for adventure and travel. She spends her spare time globe-trotting her way through foreign countries and loves new cultures, food, music and the arts.
Being a California Native, Lindsay loves meeting new people and sharing her version of life with others. With an infinite list of things-to-do, places-to-go and sights-to-see - she believe everyone can have a little more California in their own lives.
FIVE MUST-HAVES FOR YOUR GYM BAG
Let's face it. The aftermath of taking an indoor cycling class leaves you covered in a whole lot of sweat and feeling a little less than glamorous. Before you get on that bike there are 5 essential items you should always keep handy in your gym bag.
Let's face it. The aftermath of taking an indoor cycling class leaves you covered in a whole lot of sweat and feeling a little less than glamorous. Before you get on that bike there are 5 essential items you should always keep handy in your gym bag. I love these items and would not teach of take a class without them!
Face Wipes
I love Neutrogena Pink Grapefruil Cleansing Wipes. They are by far my favorite product to have handy after class. What I love about these facial wipes is that they are compact, you don’t need water, and they smell amazing. I know a lot of us are sometimes rushed at the gym and washing our face right after a workout or cycling class usually gets forgotten. These wipes are awesome because they are so easy to use and have a small amount of salicylic acid to keep any blemishes at bay. If there is one piece of advice I could give everyone it would be to get a pack of these wipes for your gym bag stat.
Electrolytes
Cycling classes are super high intensity and cause riders to lose tons of water and essential electrolytes that need to be replenished before, during, and after class. There are so many products on the market and I have always avoided these types of drinks because of the high sugar and calorie content that they usually contain. The truth is, water is not always enough and I went on a mission to find the perfect product to hydrate my body. I discovered Ultima Replenisher through a group of runners last year and have been hooked on it ever since. This product is great because it is low in calories, has zero sugar, nothing artificial, and tastes amazing. The packets or compact container can be stored in your gym bag and directly poured into your water bottle. It’s super convenient and the lemonade is a little slice of heaven after an intense sweat session.
Pre and Post workout fuel
I am an eat-on-the-go kinda gal and keeping snacks with me at all times is a must. If you are active and on the go you need fuel so keeping good quality snacks with you is super important. I have three items that I do not leave my house without.
1) Quest Bars- By far my favorite protein bar on the market. The only downfall is that Quest bars are high in carbs so i recommend them before working out. These are fantastic and do a great job at keeping my sweet tooth under control.
2) Apples- I love them, they are easy to pack, delicious, great before or after class
3) Almonds - Trader Joe's sells almonds in single serving packs which is great because nuts are easy to go overboard on. Nuts are one of my favorite post workout snacks. Filling, nutritious, and convenient.
Dry Shampoo
Ever since I started working in fitness I discovered that washing my hair after teaching three times a day was not going to fly. There are SO many dry shampoos on the market now, but my all time fave is Dove’s Refresh and Care dry Shampoo. I love this stuff because it allows me to go longer between washes, doesn’t have a strong scent and leaves my hair feeling clean. A lot of dry shampoos will still leave my hair feeling dirty which it why this product is great. I would recommend spraying all over (especially your roots) drying your hair with a hair dryer in the locker room and round brush for best results.
Flip Flops
I never leave the house, or go to the gym without them. Being a california native, I probably wear flip flops 11 months out of the year. The last thing I want to do after a workout or cycling class is put socks and sneakers on. Bacteria from sweating accumulates in athletic shoes and you should take shoes off as soon as your workout is over and change to a breathable shoe. Im partial to Havaianas but as a Californian native or not, flip flops are essential to your gym bag.
ABOUT THE AUTHOR
Samantha Weinberg, a Los Angeles native, is a personal trainer and cycling instructor at Beatbike in Tarzana. Also an avid marathon runner, she loves working with people and inspiring them to better their lives and health.
When she's not teaching, Sam spends time with her Maltipoo, Ari or indulging in her three guilty pleasures which are shopping, sunbathing, and peanut butter cups.
MANTRA: Slow Your Roll
Life happens, and sometimes, it's not always rainbows and sunshine. Sometimes it's little stuff, sometimes it's big stuff. Either way we have absolutely no power over what gets thrown at us. What we DO have power over is in the way that we preserver through hardships.
Images by Cortnee Loren Brown
man·tra
(noun) A hymn or portion of text used as an incantation or prayer.
My definition: Something I say to myself to keep me from freaking out when the proverbial caca hits the fan.
Life happens, and sometimes, it's not always rainbows and sunshine. Sometimes it's little stuff, sometimes it's big stuff. Either way we have absolutely no power over what gets thrown at us. What we DO have power over is in the way that we preserver through hardships. I'm not saying that I jump for joy when my car won't start, or do a cartwheel when someone says something hurtful. However, sometimes a few kind words to myself (a mantra) can help carry me through those moments with a little more grace and ease. It doesn't have to be a serious chant-like hymn, a mantra can be any combination of words strung together that brings you a little peace of mind.
Here's a simple, slightly silly one that I use almost daily in an attempt to fight the urge to morph into Speedy Gonzales in a busy moment.
SLOW YOUR ROLL.
Easier said than done, right? Agreed. We all run around like crazy these days and it's easy to forget to slow down enough to enjoy the ride. This one keeps me in check and I use it a TON, especially when I get so caught up in "busy" life that I forget to do simple things like :
Chew my Food. Always on the go, I often find myself inhaling food while standing, driving, walking, texting and even talking (gross!). I've unknowingly shown up to clients or classes with avocado on my face more than once, so that's my personal motivation to at least TRY to slow down and eat like a civilized human. That plate you're inhaling isn't going anywhere, Mary. Slow your roll!
Really Listen. If someone is taking the time to share a story with me, I want to make the time to listen, really listen. Sometimes I notice myself getting antsy and cutting people off mid-sentence when I'm "in a hurry" to get to the next appointment. Lame. In reality, an extra 5 minutes isn't going to make me late, or ruin my day. Actually, some days those stories inspire me and super-charge me for the rest of my day! Listen, Mary. Slow your roll!
Drive like a Normal Human Being (instead of a bat out of hell).There will be traffic. There will be accidents, construction, slow drivers, fast drivers, a tourist driving here for the first time (bless his heart!), but I have no control over any of that, and I never will. I'm in my car a lot driving from classes to clients, and sometimes I'm shocked at the amount of self-induced chaos that builds up in my brain due to driving. I'm working on allowing myself more travel time, and letting go of the circumstances that are out of my hands. Accidents happen when you're rushing around stressed about traffic and parking, Mary. Slow your roll!
Your mission (and mine as well!)
Choose to accept the bumps along the way and use "slow your roll" every time you find yourself racing through life at warp speed! As you navigate through your week, try taking the time to eat without multi-tasking, to truly listen to a story (even if it's long-winded), or maybe let someone go in front of you while sitting in traffic. You never know what you might see, or who you might meet when you slow things down a bit. Plus, maybe you'll make someone smile along the way. Give it a whirl and let me know (via e-mail or social media world) how it goes! I look forward to slowing my roll with you.
big love,
Mary
ABOUT THE AUTHOR
A licensed massage therapist, as well as a registered yoga instructor with 300+ hours of training, Mary is the co-founder/owner of YogaFam, which hosts family oriented yoga adventures around Southern California and beyond. Mary can be found teaching yoga in studios or privately all over the west-side of LA, soaking up some California sun on a hike or at the beach, or tackling a taco tuesday. She strives to approach life with love, gratitude and self-acceptance, and she hopes to inspire her readers to do the same. "On our beautifully messy path to radical acceptance, rather than aiming for perfection, we discover how to love ourselves into wholeness."
