My morning struggles

As I talked about last week, I do my best to take advantage of the lovely calm and creative energy each morning to ensure that I start the day off on the right foot. I have also mentioned that I am continuing to refine my daily practices so that I am always moving towards greater health. With that in mind, I thought I would also share where my work lies with regards to optimizing my morning routine.

If you know me or have read my blog posts, then you probably know that I have had a love/hate relationship with Dr. Pepper for years now. Even though I am very aware of how unhealthy sugary sodas are, Dr. Pepper has been my go to any time that I am stressed, exhausted, or need a little pick me up. This has become such a habit, that for years I reached for it every morning without thinking about it. I no longer made a decision whether or not to drink the soda, I sought it out instinctively. While this hit of caffeine and sugar is emotionally soothing, it leaves me jittery, negatively affects my morning mindfulness practice, and leaves me feeling guilty and embarrassed (I mean, I definitely know better!). My growing edge with my morning practices is therefore to kick this habit once and for all.

Since I have done a lot of study into habit formation and changes, I know that the key is to begin by envisioning myself as someone who only drinks water and herbal tea (And the occasional glass of wine, let's not get too crazy!). In order to change our habits, we must change our perception of ourselves. As long as I believe that I am someone who needs Dr. Pepper to get through the day, I will not be able to go through my day without it. Next I am starting with small habit changes in the right direction. For example, I am currently working on drinking unsweetened tea instead of my morning Dr. Pepper. Once I no longer instinctively reach for a soda, then I will begin to switch to drinking only water or herbal tea. Changing habits is hard. It takes persistent and gradual work towards the end goal.

In what ways do your mornings need some work?

My Morning Routines

A few weeks back, I wrote about how I got started on my journey to healthy living and feeling great in my body. You can click the link HERE to read all about what got me started. As I mention in that post, I expect this to be a lifelong journey. One that I continue to tweak and refine as the years go by. So with that in mind, I thought I would spend a few posts talking about what my day looks like right now, what practices I currently do, and what practices I am trying to incorporate.

The early morning is such a special time of day. It has an atmosphere of clarity, calm, and focus. In order to take advantage of these qualities and to start my day off on the right foot, I try not to rush through my mornings and there are a few key habits I regularly do.

1. When I wake up, I always brush my teeth, scrape my tongue, and oil my gums.
2. Next, I do something to move my body (running, yoga, Insanity :-), and walking are my favorites!) and breathe deeply because getting my prana (life force or breath) moving first thing ensures that I start the day feeling refreshed and energized.
3. I also drink a bunch of water.  After fasting all night, my body is dehydrated so it is important to begin hydrating first thing. Drinking water in the morning also kick starts the process of elimination, if you catch my drift.
4. I always aim to eat a nutritious breakfast. I love fruit and nut butter smoothies and any breakfast recipe from Deliciously Ella (check our her website for awesome recipes, www.deliciouslyella.com). 5. Finally, I try to spend anywhere from 2 minutes to 30 minutes, just relaxing without electronics. I take this time to plan my day, take a few really deep breaths, meditate, or spend a few moments with my husband. Sometimes I even go for a walk. Ensuring that my morning is not rushed means that the rest of my day will feel less hurried.

So all of that probably sounds like a lot, but in a crunch, I can get all of it in within about 30 minutes. I just shorten each step a bit. If I miss any of the above practices, I definitely notice that the rest of day seems more stressful and anxiety filled.

How do you start your day?

Ingredients for a delicious breakfast!

Sleep Great Every Night!

Did you miss the free talk I gave last week? We talked about how to develop a pre-sleep routine that involves relaxing non-work, non-computer/phone/TV activities so that when your head hits the pillow you are truly ready for sleep. Incorporating simple practices like these into your evening routine will allow you to wake up feeling rested and ready to face the day ahead! Those that were able to attend are reporting back that they are sleeping better than ever!

Now I bet you wish that you had been able to make it, right?! Well, you are in luck. I gave a similar talk last year and it was recorded! Click HERE to access that recording and then contact me (beth@bethmarek.com). I want to answer any questions that you have so that you too sleep well every night!

Stress Management Practice #3: Be Grateful

“Joy is what happens to us when we allow ourselves to recognize how good things really are.” Marianne Williamson

My final stress management suggestion is to incorporate a daily gratitude practice. I often find myself dwelling on everything that is going wrong in my life, especially when I am overwhelmed. In these times, I find it really hard to look for the good in my life and to be grateful for all that I have. I would therefore like to encourage you to develop a gratitude practice. There are many ways to do this (just google “gratitude practice” for other ideas), but my favorite is to keep a gratitude journal. Every night before going to sleep write down three things from the day that you are grateful for. For example, today I am grateful for an awesome yoga class, my sweet cats that love to snuggle, and my laptop that makes it so easy to get work done anywhere! This doesn’t have to be some deep, spiritual type journal (unless that makes you happy). It is simply a way to ensure we are regularly recognizing how many good things we really do have in our lives.

Click HERE to download a pretty and simple way to record what you are thankful for. Print out as many copies as you like. If you don’t have time to write these things down, don’t worry, just take a moment to reflect on three things you are grateful for that day or even share it with your partner, friend, or a family member. You will be amazed at how much smaller your worries get when you take the time to be truly thankful for all of the good things in your life.

Let me know how it goes! 

Stress Management Practice #2: Breathe!

The second stress management practice is a short breathing and meditation practice that absolutely saved me when I worked in the high stress corporate world. This super simple practice can be done at night to help you relax before bedtime, if you find yourself lying awake at night unable to sleep, or anytime during your day that you need clarity and calm. I have even done it standing in line at the grocery store!

Click HERE to download the 5 minute how to video. Once you get the hang of it, do this practice often, even if you only have a minute. It is so powerful!

Let me know how it goes!

Stress Management Practice #1: Get Upside Down!

Look, I get it, you are dying to have more energy, get more sleep, and/or lose weight but you are so stressed out and overwhelmed that starting a new diet, exercise plan, or even getting 30 minutes more sleep seems totally impossible. And I know that some days you feel like you are absolutely drowning in to-dos, conflicts, and obligations and you just don’t have any time for yourself. Therefore, to help you get your head above water, I have three stress reducing practices to offer you. And because you are so busy, each one can be done in less than 1 minute.

Your first stress management practice is a simple yoga pose called legs up the wall pose. Legs up the wall pose, or viparita karani for you yogis out there, is an amazing pose that re-establishes a sense of balance and promotes a feeling of calm and well-being because it allows the lymph and blood from your legs to flow with gravity towards your head and heart. This is especially beneficial if you have tired and/or swollen legs resulting from prolonged sitting, standing, or travel. This gentle inversion (the legs are above the heart and head) can help bring relief for a headache, energize your tired body, or relax your mind to encourage sleep and rest. And don’t worry, you don’t have to know anything about yoga or even be flexible to do this pose.

Click HERE to download the 1 minute how to video. Once you get the hang of it, practice this pose whenever you need to rest. Stay for as little or as long as you can. 

Let me know how it goes!

I have a confession...

I have a confession to make… I still get stressed out and overwhelmed from time to time. Now, you may be thinking, Beth quit her stressful job last year and now teaches yoga and helps people restructure their lives to better manage their stress, sleep, and energy, so how come she still gets overwhelmed.

Here’s the thing, we can change jobs, avoid anxiety inducing situations or people, practice yoga, etc. but we still live in a fast paced world where things just don’t always go as planned. And my life is no exception. So while stressful situations are inevitable, handling them poorly is not. Therefore, I have several go-to practices that I count on to help me get through the tough days with greater ease.

I am excited to share three of these practices with you. So check back next Friday for your first stress management practice or send me an email (just put "I am Stressed!" in the subject line) and get it even sooner (beth at bethmarek.com)! 

What does it mean to be healthy?

What does it mean to be healthy?

Through my studies, I have come across a bunch of different answers including freedom from disease, healthy eating habits, regular exercise, regular meditation practice, no fast food, etc.

I have always had a deep desire to be healthy. What I have recently realized is that being “healthy” is actually more of a moving target for me. There is always more to learn about taking care of myself. There are always more bad habits that I need to break and more good habits that I need to cultivate. More and more, I am realizing that while there are still quite a few truly bad habits that I need to break (like my disgusting love of Dr. Pepper!); there are many habits that, while they aren’t inherently bad, they no longer serve me and my path of growth and change. For example, dairy has a lot of great, healthy benefits; but when I eat dairy, my body totally revolts (I will spare you the details! J ). Running is another example. It is my time to daydream, come up with solutions to problems, and release tension and stress. Basically, I am a nicer, more balanced person when I run regularly. Therefore frequently skipping my run is a bad habit for me. (But I do admit that I get lazy sometimes, so if I seem especially cranky, remind me to go for a run!)

So there bad habits and there are habits that are bad for me. And it is important that I am aware of all of these “bad” habits so that I can continue to grow and evolve. I know that I have mentioned this before but bringing more awareness into my life has given me such amazing insight into just what my body, mind, and spirit need most. Being healthy therefore means listening to my inner voice that speaks from a place of deep knowing and that can always spot a bad habit. So I am striving to continue to cultivate awareness and to act on that which serves my body, mind, and spirit every day. This is really exciting for me and I can’t wait to continue to see how my journey towards health continues to change and evolve.

How do YOU define healthy?

Create Good, Healthy Habits that Last

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

– Aristotle

How to we create good, healthy habits? Lasting habit change occurs when we make small, manageable changes over time and then reward ourselves for those changes.  It is nearly impossible to completely overhaul our lives in a day, week, or month. Instead, no matter if we are changing our diets, exercise routine, or self-care practices, we must break the end goal/habit into bite size pieces in order to avoid overwhelm. Additionally, by rewarding ourselves for the progress that we make towards our goal, we increase the chance of success.

If you need help making changes to your diet, self-care, practices, exercise routine, etc. please let me know and check out my 10 week course, Essential Self-Care.

Resistance

I am currently leading a small group of lovely women through my 10 week course, Essential Self-Care, which is designed to help each of them develop better self-care practices so that they sleep better, eat better, have more energy, and feel better throughout their day. Every time that I teach this course, I also hold myself accountable to do the good habits that the members are working on. It is always so interesting to me to really notice where my self-care is spot on and where it is not. Some habits come so easily and others, well… let’s just say they don’t come as easily.

This time around, I am specifically working with how I respond to resistance. It is really easy to get excited and motivated to make a change that you know will help you feel amazing only to backslide once the motivation wears off. This is particularly true when you are developing new healthy habits, and how you respond to the resistance and backsliding determines whether you will break through or go back to your old ways. The thing is, it is really hard to be motivated all the time. So whenever we are developing new healthy habits or even maintaining old ones, we should expect to encounter resistance. But what most people don’t realize is that resistance isn’t personal, everyone experiences it. In other words, you are not your resistance and therefore your resistance does not have to call the shots.

For example, I love to run and I especially love to run early in the morning just before dawn, while it is still dark. This time of day is so magical; there is a quietness and clarity present during pre-dawn hours that is so lovely. But every morning when my alarm goes off at 5AM, my old friend resistance pops up and says, “You should really stay in bed, you are tired and need more sleep.” There have been many mornings over the years when I gave in to the resistance, rolled over, and went back to sleep. And then every morning that I gave in to the resistance, it got a little stronger and I got a little weaker and before I knew it, I was backsliding into inactivity and laziness. So this time around, I decided that I wasn’t going to rely on motivation to overcome the resistance to getting out of bed. 

I am therefore meeting the resistance head on. Each morning that my alarm goes off at 5AM, I take a moment to recognize that I am feeling resistance to getting up for a run, I remind myself that the resistance I am feeling is not personal, it is not me, and then I really consider how I am feeling. Most of the time, I have gone to bed early, slept really well, and woken up feeling great. My resistance is therefore a liar. Recognizing that the resistance I am feeling isn’t personal and may not even be true has made it so much easier for me to let it go, get up, and get going. Additionally, I am no longer beating myself up for wanting to stay in bed because that is the resistance talking, not me. And once I actually do get up, I am thrilled to be outside enjoying the morning.

The next time that you feel resistance arise, first acknowledge it and really listen to what it is saying. Then, remind yourself that resistance isn’t personal, everyone experiences it, and it is often a liar. Remember, resistance will tell you all kinds of untruths to get its way. But once you know the game that resistance likes to play and can see it for what it really is, then you can more easily ignore it and get on with living the life that makes you feel amazing! 

Just Breathe

This week in my 10 week course, Essential Self-Care, we are talking about how to take advantage of the natural calm and clarity of the early morning hours. Basically, if you start your day anxiously running around, then you will likely spend the rest of your day feeling rushed and anxious. By spending even just a few minutes of your morning in a calm relaxed way, you will be much more prepared to tackle the rest of your day with serenity!

So with that in mind, I thought I would share with you my favorite morning breathing practice for developing greater focus, calm, and clarity. Actually, this breathing practice is great for any time of day. It can help you wind down in the evening or manage your stress during the day. But let's focus on why it is so lovely in the morning. First, it doesn't have to take very long. You can start with just 1 minute and you will see results. Second, breathing deeply in the mornings gets your prana (life force or energy) moving right off the bat and can help rid you of any lingering sleepiness, sluggishness, or fogginess. So with the goal of optimizing our mornings for tranquility,  focus, and optimal energy, make a point to breathe deeply soon after you wake up. This can mean doing the breathing practice below, going for a walk, or doing some sun salutations. You will likely notice that you feel more alive and clear throughout your day!

Even Breathing Practice for Optimal Energy
Sit in a comfortable upright position. Close your eyes and rest your hands on your lap or your thighs. Breathe deeply in and out through your nose for a few rounds of breath.  Begin to count the length of your inhales and exhales keeping them slow and even. Use a count of 4 to start such that the inhale and exhale are both 4 counts long.  The length of each breath should feel deep, slow, and comfortable. If you would like to begin to extend the length of the breath, do a few rounds to a count of 4 and then increase both the inhale and exhale to 5 and so on. Finish with a few rounds back at 4. Notice your state of mind. You can do this practice for as long as you like. I recommend setting a timer for 1-5 minutes or starting with 8-12 rounds of breath and then slowly extending the length of your breathing practice to as long as feels right for you.

What are you yearning for?

“It's the possibility of having a dream come true that makes life interesting.” Paulo Coelho, The Alchemist 

I have not always been obsessed with all things health and exercise related. Apparently, when I was quite young, I told my parents that I didn’t like going to tennis camp because I didn’t like to get sweaty! You can imagine how surprised they were that I eventually took up running in high school which led to collegiate running, many marathons, yoga, and rock climbing. I started to run because I was inspired by my younger sister who is a natural athlete. If I am really honest though, I didn’t really love running at first. It was hard and sweaty, especially in the Georgia summers! But as a weight obsessed and horribly self-conscious teenager, it did allow me to regularly eat delicious, Mexican food. Eventually though, running became a part of me and also set me on this journey towards outrageously, vibrant health. What started out as a desire to eat junk food without gaining a ton of weight, has morphed into a yearning to feel truly alive and whole within my body.

This path, this journey, has not always been easy. I spent years suffering from depression, anxiety, and medical problems that could “only be solved by yearly surgery”. But my experiences in running, yoga, and eventually Ayurveda suggested that there was another way. And so I did something radical, I decided to put myself and my health first. I followed what my Ayurveda practitioners recommended, I took time for myself, I meditated, I practiced yoga, I listened to my body, and I spent time with my sweet, always supportive husband. And I began to heal. And then I began to want more; more energy, more body acceptance, more joy.  I also realized that my body already knew how to reach the desired end point of my journey towards outrageously, vibrant health. I just didn’t (and still don’t) always listen to her. Currently, she is yearning for more time spent in meditation and in a community of like-minded women and also much less caffeine! But many days I self-sabotage and drink my (way too sweet!) caffeinated tea instead of sitting on my meditation cushion. So I am also practicing being gentle with myself, celebrating the successes, and working on the next small step towards my best self. I have not reached the end point of my journey yet, and I think maybe that is the best part. There is still so much for me to learn and discover about myself and that is so exciting to me!

Looking back, I have to credit running with putting this whole journey in motion. The friends I have made over the many miles run together, the problems solved, and the stress released, has been a true gift. And while I could never catch her, I am eternally grateful to my sister for inspiring me to take that first step, for the training runs we shared, and for the races we ran together (And by run together, I mean that we started the race at the same time and she waited for me at the finish line!).

What is your journey? What are you yearning for in your life?

And on a purely superficial note, I am also super inspired to finally nail eka pada rajakapotasana I. Follow me on Instagram (@bethmarek) for progress on this fun side journey!

You are the answer

I came across this poem today by BethAnne Kapansky called You are the Answer. It is perfection! You absolutely must click the link below to check it out! 

http://www.rebellesociety.com/2015/06/25/you-are-the-answer/

Walking Meditations: Get Outside and Enjoy the Sun

Well, it is finally, really and truly summer here in Austin and I have to admit that I LOVE the hot weather! I have therefore been spending as much time as possible outside soaking up the sun. While I know that not everyone shares my love of the Texas summer heat, I do want to encourage each of you to spend some time outside every day. Go for a walk, drink your morning coffee on the back deck, ride your bike around the block, work in the garden, etc. Just don’t forget the sunscreen!

If you are also looking for a really powerful way to spend some time to yourself and enjoy the great outdoors, I highly recommend doing a walking meditation. While there are many variations of walking meditations, I like to simply get outside, walk around my block, breathe fully, and notice everything going on around me. I notice the beautiful flowers and trees, the clouds in the sky, the squirrels, cats, and deer that cross my path, the birds singing in the trees, etc. This therefore becomes a basic practice in being completely present. If you notice your mind starting to wander to your plans for the day or a big presentation at work just gently steer your thoughts back to the sights, sounds, and smells in the world around you. While you can do this at any time of the day, meditating in the morning around dawn is the most potent time for meditation. It is during this quiet, magical time that we are the most clear and receptive to contemplative practices, like meditation. Let me know how it goes!

9 Reasons You Should Eat at Home

As you probably know, I quit my corporate job back in December to focus on teaching yoga and my yoga health coaching business. Because my salary is now a bit lower than it was (and by a bit lower, I mean a lot lower!), we have cut way back on eating out. At first I was really worried about this change in our lifestyle. Growing up, eating out was considered a treat and was something that I always looked forward to. Once I got married, Steve and I continued this practice. Soon though, eating out began to serve as an emotional crutch, and it wasn’t long before we were eating out to celebrate any and all successes, any and all bad days, and any time that I was bored or just didn’t feel like cooking. This meant that we ate out several times a week, for years. Actually, we probably ate out more than we cooked in. So to say that going from eating out several times a week to only once a month was tough for me, would be an understatement. But I decided that I would embrace the change and finally pull out all those cookbooks that have been collecting dust and actually start cooking. And you know what, eating at home is so much better than eating out! This is why:

1. Let’s start with the obvious benefit, we are saving a ton of money by eating at home. I have even embraced bargain shopping!
2. Meals made at home taste better. I think this is because I am making exactly what I want (if a recipe calls for cilantro, I just leave it out, because frankly I think it tastes terrible!) and I am using the freshest possible ingredients.
3.  I can be really choosey about where my food comes from. We make a weekly trip to the farmer’s market to buy great, local, responsibly grown produce.
4. I know exactly what went into the meal, so we can easily avoid the foods that don’t agree with our stomachs.
5. It is so much easier to control the number of calories that we are consuming, which has been great for our waistlines!
6. No loud, crowded restaurants. And you get to choose the background music!
7. You can eat in your pajamas! 
8.  It is so much fun to prepare a lovely meal for the one that you love.
9. Finally, I am positive that no one has spit in my food!

So if you are trying to save some money, lose weight, or uplevel the quality of your food, avoid the crowded restaurants and eat at home. Bon appetit!

Summer Sunshine Yoga

Take advantage of the beautiful weather that we have here in Austin in the summer and practice yoga outside! I would love for you to join me for an All Levels Yoga class every Saturday from 9-10AM. We will practice in my backyard under a huge lovely tree! Contact me for more info and for the address (beth@bethmarek.com). I hope to see you on the mat and under the sun this summer!

Mom's veggie soup

I always recommend using fresh, whole ingredients in your recipes whenever possible. Go to your local farmer's market and talk to the farmers about how they grow their veggies. Ensure that they are providing the highest quality, organic, and sustainably grown produce possible. For more on this, listen to the interview I did with my good friend Janet of Broadfork Farm (www.broadforkfarm.com) for more information.

Interview with Janet of Broadfork Farm

But sometimes, you just want to eat a healthy meal that doesn't take a ton of time to prepare and doesn't require a trip to the farmer's market. The recipe below is my mother's recipe for veggie soup. It is very low calorie, it tastes even better as leftovers, and freezes like a dream. We often make a pot on Sunday afternoon to last all week. 

Mom's veggie soup (Note: this version is completely vegetarian. My Mom used to make it with chicken broth instead of veggie broth and ground beef. Be sure to brown the ground beef before adding it to the soup.)

1 can lima beans

1 can corn

1 large can of diced tomatoes

1 can ocra/corn/tomatoes (These veggies come together in a single can, but most importantly, the canned okra seems to be the key to an amazingly delicious soup.)

1 onion(chopped)

2 potatoes(chopped)

1 can vegetable broth

½ cabbage chopped

Add any additional veggies that you have lying around. We love to add diced peppers (red, green, yellow, orange, etc.), zucchini, and squash.

Add additional water or broth  as needed for desired consistency.

Just combine all of the ingredients in a large pot and simmer for about 30 minutes to one hour.

Yum! Enjoy!

Roasted cauliflower, potato, and butternut squash

I thought I would share my favorite roasted veggie recipe. It is so delicious and so easy to make.

Roasted cauliflower, potato, and butternut squash

Serves about 6
1 head of cauliflower
4 red potatoes
1 medium butternut squash
2 cloves of garlic (or more if you love garlic)
4 Tbsp olive oil

Chop potatoes into 1 inch cubes and place in a large mixing bowl. Peel and chop the butternut squash into similarly sized cubes (discard seeds and gooey bits). Remove cauliflower stems and add florets to the bowl. Dice the garlic and also add it to the bowl. Add the olive oil and stir until the veggies are well coated.

Preheat oven to 400 degrees. Spread the veggies in a single layer onto aluminum foil lined cookie sheets that have been sprayed with Pam. Bake for about 40 minutes until the butternut squash and potatoes are soft and the cauliflower has started to turn brown and a bit crispy. Stir about half way though to prevent the veggies sticking to the pan.

You can serve this as a side dish or the main meal. The leftovers reheat well and I love to have the leftovers the next morning for breakfast with scrambled eggs. Yum!!

I would love to hear what you think!

Move your body, but only if you enjoy it!

It is starting to get really warm here in Austin and the beautiful sunshine just begs for each of us to get outside and move our bodies. That and the natural inclination to lighten up during this time of year mean that a lot of people are starting new exercise routines. You may be hoping to lose a few pounds, get in better shape, or just feel better in your body. All of these are great reasons to get moving. Regular exercise can help with all of these things as well as help you sleep better, make better food choices, and have more energy throughout your day. The key word though is regular exercise. So, are you wondering if you will actually stick with it this time?

Luckily, I have a few tips to ensure that you maintain your new exercise routine. First, if you don't enjoy it, pick something else. Running is a wonderful way to burn calories and get in shape, but if you really hate it, then it is unlikely that you will stick with it once the initial excitement has worn off. There are so many great options these days including yoga, swimming, biking, running, paddle boarding, Zumba, pole dancing, rock climbing, and lots of fun group exercise classes at your local gym. So try out a few different options and pick something that you really love doing.

Second, enlist a buddy. You are much more likely to stick with it if you have a friend, family member, or coworker expecting you. Or join a local club. This has the added benefit that you will meet new and like-minded people to keep you motivated and accountable to your goals.

If you are looking for a running club, I highly recommend Gilbert's Gazelles (www.gilbertsgazelles.com). You will never meet a friendlier, more supportive group of people and Gilbert is the best!

The "I don't have time to cleanse." Spring Cleanse

Happy Spring!

I love this time of year because the sunshine and the warmer temps mean that soon it will be really hot! Yay! Spring time also means that I get the urge to cleanse (also referred to as detox), both my house and my body. Have you ever felt this way? The heaviness of winter makes way for the lightness of Spring and Summer and suddenly I realize that a few bad habits have crept back into my diet. This, in addition to the extra pounds left over from the winter holidays, means that I am itching to lighten up! The change in seasons from heavy and dark to light and bright means that spring is a natural time to cleanse.

There are many different types of cleanses from intense to mild and I think all of them are great. But, I’m definitely one to take the desire to lighten up and jump right in with both feet, only to quickly get completely overwhelmed and fall off the wagon. For example, I made it 1 day into a 3 day juice cleanse before I begged my husband to help me finish the remaining 2 days of juice that I had purchased. What is even worse, a few weeks later I tried again, with the same result! I experienced an even bigger failure when I tried to do the Master cleanse, which requires you to drink fresh squeezed lemon juice in water with cayenne pepper and maple syrup for at least a week. I made it a whopping 3 hours! I have also tried eating only fruit, I made it 1 ½ days, and a mono diet of kitchari, which is delicious but I still only lasted one meal. So even though my body craves cleansing, I am obviously terrible at it! I get so bored eating the same thing all the time and to make things worse, I turn into a monster when I am hungry.

As you can see, I am notorious for taking on too much and quickly becoming overwhelmed to the point of exhaustion and extreme anxiety. I have come to realize that taking a much more moderate approach to habit and lifestyle changes ultimately leads to greater health and happiness minus the overwhelm! So this time around, I decided to approach cleansing from a different angle, one that I could maintain. So I wrote down all of the bad habits that I had let creep back into my diet. I picked a couple of the worst offenders and decided to focus on dealing only with these few bad habits. Based on this goal, I wrote out cleanse guidelines and committed to following these guidelines for a very short time (for me that was 1 week). Again the goal was to begin to make small changes without feeling overwhelmed. I wanted this to be something that was actually achievable for me and would have a positive influence on my health.

I realized that the key to being successful was to take my time before beginning to ensure that I had a solid and doable plan. During this planning phase, I looked at all of the meals that I know how to cook already and decided which of those meals fit into the scope of my cleanse guidelines. I organized the meals into a meal planner and stocked up on anything I didn’t currently have in the house. Picking familiar meals and foods helped me stay sane and within my comfort zone and I didn’t have to buy any strange ingredients or try out new recipes. As a bonus I already knew that I loved everything that I would be eating during my cleanse, which helped prevent falling off the wagon!

And you know what? It worked! I completed a cleanse for the first time ever! And I feel amazing!

So if you are feeling the pull of springtime to lighten up, then I hope you will check out the workbook, called The “I don’t have time to cleanse.” Spring Cleanse, at the link below. The workbook contains the exact steps that I took to help me decide how to set up my perfect, personal cleanse that was stress-free, overwhelm-proof, and easy. It is perfect if you want to let go of any bad habits but don’t have a ton of time or a strong desire to do an intense cleanse. And remember, the cleanse does not need to focus on food. This is also a good time to start a meditation practice or train for a 5k. The cleanse can be whatever you feel will help you receive more lightness and joy as we move into the lovely heat of summer. Let me know how it goes!

The "I don't have time to cleanse." Spring Cleanse

Go ahead and give yourself a massage

I would like to share with you one of the single most beneficial practices that I do to manage stress; regular self-massage. You know how great it feels to go and get a massage?! If you have never had a massage, make an appointment now! You leave feeling rested, rejuvenated, and wondering how you can fit this into your life more regularly, right? Well I am here to tell you that you can! And the best part is you don’t have to spend a fortune going to the massage therapist to do it.

All you need is some good quality organic oil (use coconut or sesame oil) and an old towel. Yep, I am suggesting that you regularly give yourself a full body massage!

First, decide on a good time when you have a few extra minutes (and if your day is so jam packed that you don’t have a few extra minutes, make time, this is worth it!). Then, grab an old towel and your oil and find a quiet, warm space. Put a small amount of oil into your hands and rub it all over your body. Take as much time as you can and slowly rub the oil into your tired muscles and joints. There is no right or wrong way to do this, just go with what feels good. Afterwards, you can take a warm shower or bath or just pat yourself off with your old towel. If you opt for a shower, don’t scrub the oil off of your body, it is a great moisturizer! Just allow the warm water to open your pores and soak up all that great oil, then gently pat off any excess oil with a towel. This is great to do at night to help you wind down and prepare for bed or in the morning to get your day started off right!

(Note: Don’t pour any excess oil down the drain, it will get clogged. Also, definitely always use an old towel, the oil will ruin your nice ones.)

You are welcome!!

Don't procrastinate

My stress busting advice for today is this: Don’t procrastinate!

I am definitely guilty of putting things off until the last minute, especially when I have a lot of other things to do and even more especially if those other things are more fun. But this inevitably results in me getting stressed out about all of the things that I haven’t finished. So if you have some tasks on your list that you just keep putting off until later, first consider if you really need to do them or if they can be handed off to someone else. If these tasks must be handled by you, then, instead of procrastinating, break the task into small pieces and get a little bit done at a time. This way you are continually making progress on it so it won’t be left until the last minute. This will also make the task seem much less overwhelming.

This tip can really be used for any big project that you have. Rather than getting anxious about how much you have to do, just focus on finishing one small piece at a time. Before you know it, you will be finished!

Do something everyday that you enjoy!

I recently sent out a survey to some friends and yoga students asking about their health. One of the questions on the survey was “Do you have enough time and energy for all of the activities that you enjoy?” The answer to this question on every single survey was no! I know that when things get busy, often the first thing that we tend to give up are our favorite extracurricular activities. And while it seems like giving up these activities are the obvious choice when we are time crunched, this is actually the worst thing you can do. Because when you give up the things that you enjoy for another obligation, you will eventually grow to resent the thing which is keeping you from doing what you enjoy. Additionally, doing fun things, like getting in your exercise and/or relaxation time, are essential for maintaining your overall well-being. Therefore, when you give these things up, you are actually more likely to get overwhelmed and stressed out than if you had found a way to keep your favorite activity a part of your day.

So your action item for today is to make sure that you do at least one thing everyday that you enjoy. And if you are in a rush, instead of skipping your run or your favorite yoga class, just shorten the amount of time allotted to that activity. That way you still get to have some me time and get your work done too.

Everyone should practice yoga.

I truly believe that everyone should practice yoga!

First of all, yoga really is for everyone. Whether you are super flexible, stiff as a board, love to sweat, hate to sweat, need to lose some weight, want to gain muscle, need to heal an injury, love to try new things, or just want to relax, there is a yoga class out there for you! Some of the benefits of yoga are greater flexibility and strength, mental focus, mental calm, increased self-esteem, better sleep, stress relief, deeper breathing, deeper connection to yourself, and many more. If you know me, you know that I came to yoga because I was super stiff from years of running marathons. The yoga definitely helped me loosen up but I also realized that yoga class was the only time during my day that I slowed down, my mind began to get quiet, and I could stop obsessing over whatever was overwhelming me at the time. It was awesome! So I have kept at it and I have found that yoga is the one thing that I can consistently count on to give me some relief from the stress. We are so blessed here in Austin to have tons of yoga studios and gyms that offer yoga. So check out a few classes and a few different teachers to decide what style of yoga is best for you. And if you don’t have access to public yoga classes, get a DVD from Amazon and practice at home.

Oh and full disclosure, I am a yoga teacher so I am a bit biased about how wonderful yoga is for everyone. But really, try it out, I think you will agree with me. And if you would like to practice with me, check out my webpage (www.bethmarek.com/public.php) for my current class schedule or contact me to set up a private lesson.

Sometimes you just have to say no!

Ok, this week's tip is a big one. Do you find yourself continuing to take on more and more responsibilities even after your schedule is already full? This is one of my biggest faults. I tend to go in cycles where I take on way more than I can actually handle, I tough it out for a few months until I end up completely overwhelmed, and then I have to cut my schedule way back out of necessity. When I finally get caught up on my rest and move out of overwhelm, I begin to take on more and more responsibilities again until I am right back in overscheduled mode. And the cycle continues.

So today’s tip is to practice saying no. This tip is obviously one that I need to hear often. And I do mean practice, especially when we are used to saying yes to every favor, activity, task, and new responsibility that is offered. The problem is that when we say yes to everything, then nothing gets done well and we end up totally burned out and exhausted. Therefore, when you are asked to take on something new, pause. And this is where the practice comes in, because if you are like me then you automatically say yes without thinking. So make an effort to practice pausing. During this pause, really consider whether or not you have time to take this on. If the answer is no then speak up and be honest. Say no! And if you are gracious and clear that you don’t have the time to do it well then everyone involved should understand. And even if they don’t, you will feel so grateful that you put your best interest first.

FREE! Six Week Yoga Series

I am super excited to announce that I will be offering a six week yoga series at Great Hills Park pavilion! This yoga series is FREE and open to all levels of yogis, even if you have never practiced before! Please come to as many of the sessions as you like but if you come to all six, you will be entered into a drawing, where one lucky yogi will receive a spot in my next 10 week program, Essential Self Care (a $400 value)! Details for the free yoga series are below.

When:

Saturdays 9-10AM from April 4 through May 9.

Where:

Great Hills Park Pavilion

http://www.greathillspark.org/parkinfo.php

Cost:

Free! Bring a friend!

What should I bring?

A yoga mat, a beach towel to sit on, and some water. I will have a limited number of yoga mats to loan out if you don't have one yet.

Bonus!

Anyone who attends all 6 classes will be entered into a drawing, where one lucky yogi will receive a spot in my next 10 week program, Essential Self Care (a $400 value)! 

Please let me know if you have any questions. I look forward to seeing you at the park!

Create a personal and sacred space

My husband is awesome but he does have one flaw, he rarely puts things back into their proper place. Instead I find piles of tools, receipts, socks, etc. lying all over the house. I have learned to deal with this but I did have to insist on one exception, my yoga room. My yoga room is my sacred space. I can keep it as clean as I like and he does not leave his stuff in there. Therefore, when I get stressed and I feel myself starting to get even more anxious because the house is a mess, I know that I can always head into MY room and it will always be clean and clutter free. I also have full rein to decorate and arrange the room as I like.  Therefore, in this room, I am able to let my mind relax without the distraction of a messy space. It is truly a reflection of me and I am able to reconnect to my true self there.

So today, I invite you to designate a space in your home that is just for you. This can be as simple as a corner of your bedroom or even a full room like I did. Take the time to make this space a reflection of who you are at your very best. For me that meant simple, clean, with little clutter. Keep your space free of other distractions so that when you are out of sorts and need to return to your center, you can go to your space and reconnect to you.


My yoga room and personal refuge...

Is Awareness the Key to Lasting Health and Happiness?

I love practicing yoga and have experienced many of its benefits since my first class including strength, flexibility, and greater self-acceptance. I loved it so much that I got my teaching certificate. But I kept coming across articles about yoga that insisted that once you start practicing, you will start making better food and life choices. You will naturally begin to lose weight, feel radiant all the time, manage your stress, and your skin will start to glow because of that new self-care routine you have developed, all because you began practicing yoga.

So why, after years of practicing and teaching yoga was I still eating Cheetos for breakfast? I found that I had even gained a few pounds, still loved delicious processed food, and I was completely overwhelmed all the time. What was I missing?! I kept wondering what was wrong with me. Why am I not a radiant, glowing, healthy yogi? I mean, I knew what I should eat, that I should exercise, and get lots of sleep to feel healthier; I just had no desire to actually put that into practice.

And then I started taking a course in Ayurveda. Ayurveda is considered yoga’s sister science and is a system of health and well being that seeks to bring balance to the body, mind, and emotions through healthy eating and daily habits and rhythms based on those found in nature. Ayurveda teaches us to consider how we are feeling physically, mentally, and emotionally and to become aware of what might have caused the feeling and how to balance out those feelings. For example, if my tummy hurts every time I eat a big bag of Cheetos, I should stop eating Cheetos. This might sound totally obvious, but this was a turning point for me. When I really started to consider the effects on my body of eating unhealthy processed food, drinking too many glasses of wine before bed, staying up late at night, skipping my morning run, etc., I was astounded. All of these poor choices were making me feel terrible! Finally, I got it! Bringing awareness to how my choices affected how I was feeling, made it really hard to keep making unhealthy decisions.

Don’t get me wrong, yoga teaches awareness as well and you hear teachers all the time talk about taking your yoga off of your mat. But while I had become very aware of how my yoga practice affected my body on the mat, I had not learned to take that practice of awareness off my mat and into my daily life. I have since brought this practice of awareness to all facets of my life. I notice when I feel grumpy, sad, anxious, stressed, heavy, achy, or otherwise rotten and I consider what caused those feelings and what I can do in the future to avoid feeling that way or to manage it. Similarly, I notice what causes me to feel happy, content, calm, light, or strong and I keeping doing those things. It is pretty simple but it has resulted in profound changes to how I live my life. I now know how it feels to easily maintain a healthy weight, to manage my stress, and to basically feel amazing every day! Maybe awareness really is the key to lasting health and happiness.

I WILL...!

After almost 38 years, I am finally content with who I am. My body isn’t perfect, I have cellulite and some rolls around my waist, but I am healthy. I still struggle with stress and overwhelm from time to time, but I know how to manage my anxiety. My mind still wanders during meditation, but I meditate regularly. I have really tight hamstrings, but I still practice yoga almost every day. My relationship with my husband is fantastic and I love my job. So all in all, I am really happy with my life.

But I don’t believe that being happy and content means that everything should stay the same. I definitely do not want my life to become stagnant. I want to learn new ways to eat fresh, local produce. I want to finally kick my caffeine habit (oh Dr. Pepper how I love thee!). It would be great to lose a few pounds and I would love to finally nail sundial pose. So while I am finally confident in who I am, I also desire more. And I think that as human beings it is really healthy to regularly strive to challenge ourselves intellectually, physically, emotionally, and spiritually.

Every day, I want to be an even better version of myself. I know that I am not alone. So if we all honestly desire to better ourselves, then why does that new gym membership go unused, why are we still making poor food choices, and why are we still staying up late to watch TV or answer one last email when we know that we will only feel lousy tomorrow because of it? I believe that while our intentions, goals, and resolutions come from a place of genuine desire to be our best selves, we spend too much time wishing things will change without actively making the necessary changes required to reach those goals.

We must first begin by setting clear, actionable goals. We must actively make changes to our diets, lifestyles, relationships, schedule, etc. in order to affect change. Hoping for change just isn’t going to cut it. How many times have you said “I wish I could lose some weight,” “I would love to meditate every day,” “Wouldn’t it be great to get more sleep?” Wishing and hoping for change without action is a total waste of time. What if you instead stated your goals as such: I will lose 10 pounds; I will meditate every day; I will get more sleep. Do you see how that changes the goal from a hope to an action? What is your “I will…” statement?

Secondly, true habit change cannot happen without slow, steady progress towards your goal. When we bite off more than we can chew, we usually end up feeling deprived, frustrated, overwhelmed, and/or exhausted. That is why gyms lure you into signing a contract: they know that after the first month’s enthusiasm wears off, you will stop coming and that is when they make a lot of money. Instead, focus on making small manageable changes that move you closer to your goals. Sounds simple, right? It is! And then, once that change becomes a habit, move onto the next small change. It can take a long time to form a habit, so think long term success here. Take small steps towards your goal and frequently reward yourself (healthy rewards of course, like a massage or a small piece of really decadent chocolate) for making progress. This is the key to forming good, healthy habits that last long after your 10 class yoga pass has expired.

Once you have your “I will…” statement, you can then decide how to best break the goal down into small steps. I will lose 10 pounds by eating 1 cookie a day instead of 2. I will meditate every day for 1 minute. I will get more sleep by going to bed 10 minutes earlier every night this week. Then once you become comfortable with those changes, take it to the next step. For example; I will meditate every day for 2 minutes. Remember, by taking small actionable steps you will reach your goal and will have developed a sustainable new habit in the process, win-win!

Go ahead and take a few moments to write down your goals. Circle the one that will have the most profound effect on your life. Remember to limit it to just one goal for now to prevent feeling overwhelmed. Then translate it into an “I will...” statement. Finally decide what small step you can take to get you moving towards you goal.

I want to support you in becoming your best self because most of us also need a third element, accountability. Comment below, email me (beth@bethmarek.com), message me on Facebook, or better yet, click the link below to schedule a free 20 minute strategy session (This is normally worth $50!) with me in order to start working towards your goals. Let's do this!

Schedule a FREE! 20 minute appointment with me: https://www.timetrade.com/book/1FD6R

What are your non-negotiables?

I have realized that there are things that I must do every day in order to manage my stress levels.  I consider these things my non-negotiables. No matter what all is going on, I make sure to schedule these activities into my day. The most important one for me is to take a hot bath at the end of the day. This is my time to relax, to let go of the stresses of the day, and to begin to wind down before bedtime. There is just something so great about the warm water that helps my physical body to begin to relax. And since there isn’t really a lot you can do while you are taking a bath (I am too clumsy to risk dropping my book, kindle, or phone into the water) my mind is able to relax as well. Additionally, because I do this consistently every night before bed, my brain knows that sleep comes next. I have literally trained my brain to know that bath means sleep, so that after about 10 minutes in the bathtub, I can barely keep my eyes open.

Baths may not be enjoyable for you so some other warm water options are to jump in the hot tub, if you have one, or take a hot shower. But even more important, is to be aware of what activities, rituals, or actions work for you. What is it you do that consistently helps you to relax, calm down, and manage the overwhelm? Take a walk, listen to music, chat with a friend? Once you figure this out, do that thing(s) everyday, without fail. Make it a nonnegotiable activity, like brushing your teeth. The point is to prioritize your mental calm and well-being so that when things get crazy, you are ready!

Please feel free to contact me with any questions, comments, or concerns and let me know what your non-negotiables are. I would love to hear from you!

Take a break!

For this week’s tip, I would like to encourage you to take regular breaks from work.

Have you ever noticed that when you have a lot to do, you tend to get so focused on finishing the task at all costs that you forget to take a break? You may even forget to eat or go to the bathroom. And while I have never forgotten to eat, I end up grabbing the quickest thing I can find (which is rarely healthy) and munch while I am working so that I never have to stop. Inevitably though, I begin to get tired. And because I keep pressing on, I eventually get exhausted and then my work starts to suffer, especially if what I am working on requires intelligent thought. So even though you may feel like you don’t have time to take a break, if we work until the point of mental fatigue, we just cannot be as effective.

So plan to take regular, short breaks from your task or to do list. These breaks only need to be a minute or so, but plan to take a mini-break at least every 60-90 minutes. This would be a good time to close your eyes and take a few deep breaths or go to the bathroom! Other ideas are to stand up and stretch, take a short walk around the office, or chat with a friend. This can involve any activity that allows your brain to disconnect from whatever you are currently working on.

Therefore, your action item for today is to set a timer for every 60-90 minutes and plan to take at least a  1 minute break every time it goes off. Notice if your mindset, stress level, and work quality improve!

Sometimes you just have to set aside your ego and ask for help!

This week let’s talk about asking for help. I know that even when I am super busy, it seems easier to just do everything myself. That way I know it will get done to my standards. It also seems like such a hassle to teach someone to do something when I can do it faster on my own and I don’t like to impose on anyone. Can you relate? But there comes a time when you have so much on your plate that doing it all yourself just no longer makes sense. In those cases, you either have to let something go (which is not usually an option), realize that something is going to be late (definitely not preferable), or ask for help.

I realize that asking for help can be vulnerable. You actually have to admit to yourself and to someone else that you are not wonder woman (or insert your favorite superhero here). But when your plate is stacked so high that you can’t see any break in sight, it is time to call in the support team. Look at your list of things to do and decide what has to be done by you and what can be done by someone else. To make this easier, have a trusted friend, family member, or coworker on standby. Talk to them ahead of time, when you are not in the middle of complete overwhelm mode, and ask them if they are willing to help you out when things get crazy. This way you won’t feel quite so bad about asking them to help out at a moment’s notice.

And if I may be a little bit corny here, if you look at your to do list and it really is filled with things that absolutely cannot be handed off to someone else, go to that trusted friend or family member (this is probably not appropriate for your coworker!) and ask for a hug. There is something really great about knowing that even though you are swamped, there is someone who cares about you no matter how much you get done. For me this works every time!

Begin a daily gratitude practice.

I often find myself dwelling on everything that is going wrong in my life, especially when I am overwhelmed. In these times, I find it really hard to look for the good in my life and to be grateful for all that I have. I would therefore like to encourage you to develop a gratitude practice. There are many ways to do this (just google “gratitude practice” for other ideas), but my favorite is to keep a gratitude journal. Every night before going to sleep write down three things from the day that you are grateful for. For example, today I am grateful for an awesome yoga class, my sweet cats that love to snuggle, and cheese! This doesn’t have to be some deep, spiritual type journal (unless that makes you happy). It is simply a way to ensure we are regularly recognizing how many good things we really do have in our lives. I think the quote below sums this up nicely.

“Joy is what happens to us when we allow ourselves to recognize how good things really are.” Marianne Williamson

Take a walk

This week, I would like to suggest that you take more walks. Not only is it great for your state of mind to get outside, walking is a good form of exercise, you don’t really need any special equipment, and can do it almost anytime, anywhere.

I like to take walks at lunchtime and in the evenings, sometimes both. At lunchtime, taking a walk requires that I get up from the computer, take a break from work, and get outside for a bit. I have found that taking this time to myself has been critical for helping me to manage any work related stress or overwhelm. It is kind of like pressing the reset button. I am able to return to work more calm and better able to handle whatever the rest of the day has to offer.

In the evenings, my husband joins me for a walk. We both really enjoy this time together. It is so nice to enjoy some fresh air, talk through our day, and just relax. It is actually a really great way to transition from work to home, let go of the day, and wind down in preparation for sleep.

So think about when you can take 15 minutes to an hour to get outside, enjoy the sun, and experience the relaxing benefits of taking a walk. Oh and if you need more convincing check out this article from the NYT.

http://well.blogs.nytimes.com/2015/01/21/stressed-at-work-try-a-lunchtime-walk/?_r=0

Eat an orange for a healthy, stress busting snack!

Last week I talked about choosing nourishing food instead of junk food when you reach for a snack. This week, I thought I would give you a suggestion for a food that is a great snack, is healthy, and can help you manage your stress. This amazing, perfect food is an orange!

Oranges are rich in vitamin C and we all know that vitamin C strengthens the immune system. Since it is so hard to get anything done when we are sick, this alone is a good reason to eat more oranges or drink more orange juice when you start to feel the least bit run down or stressed. Additionally, studies suggest that vitamin C can lower the levels of stress hormones such as cortisol. Not a bad way to manage overwhelm, right?! And while taking vitamin supplements are fine, getting the vitamins straight from their food source is even better because our bodies can more easily absorb them in this state. So have a glass of OJ at breakfast or pack some oranges in your lunch bag for that late afternoon snack. Yum!

Healthy stress eating?

I know that when I am really stressed, the first thing I want to reach for is a big bag of chips and a Dr. Pepper. But just think about it, do you ever physically feel great after eating a bunch of chips, a bag of cookies, or a pint of ice cream? My guess is no. You probably feel overly full, guilty about eating a whole bunch of calories that you don’t need, maybe even your teeth hurt from all of that sugar, and then you have to deal with the impending sugar crash. So while you may feel instant gratification emotionally from indulging in your junk food craving, the guilt coupled with the inevitable low energy will likely make you feel worse than before. And you will be sleepy! That is obviously not the best way to fuel your body so that you continue to be efficient for the rest of the day (We are trying to get those to dos finished up so that you can go home and get to bed early!).

So instead reach for something that is yummy and nourishing like an apple, a handful of almonds, or a cup of tea. While that may not sound quite as good as Ben and Jerry’s, you will likely find that your craving has diminished, you don’t feel any guilt, and you actually feel energized and better able to face the rest of your day. Just simply taking a short break may be what you are really craving anyway.

The key to this is to plan ahead. Don’t wait until the craving hits to find out that the only thing available is the Snickers bar from the vending machine. Pack healthy snacks and place them out on your desk so that you can see them. Basically give yourself no excuse to not eat them!

Take time to enjoy your meals

I know that when I am at my busiest and most stressed, I often find myself eating breakfast in the car on the way to work, eating lunch at my desk while I am working, and eating dinner in front of the TV. This basically ensures that I am not enjoying my meals and that I am not even really aware of what I am eating.

Food should be nourishing to both our bodies and our spirit. So make an effort to set aside time to just eat. Sit down with your meal in a place where you can relax and devote all of your awareness to what you are eating. Resist the urge to do anything else. That means don’t play on your phone or answer emails or watch TV. Allow yourself to really enjoy your meal. Notice what it smells like, looks like, and of course savor what it tastes like. This will also serve as a break so that your brain has something to focus on other than your huge list of things to do. You may even find that you begin to look forward to meal times because it means you can relax for just a moment and rejuvenate your body and mind with a nice meal.

Additionally, when you eat slowly and mindfully, you eat less, which is great if you are trying to lose weight. Quite simply, when you devote your full awareness to your meal, you will also be more aware of when you have had enough. Yep, no more mindless eating!

So give it a try and let me know how it goes!