True Nature Travels Blog

Give Yourself Permission to Relax — Here’s How

Stress is a normal part of work. No matter how much you avoid it, factors like heavy workloads, long hours, and tight deadlines cause stress. Over 61% of employees stated that stress caused them to experience tiredness and loss of control, leading to low productivity and inadequate performance. Additionally, stress harms your health. It increases blood pressure, causes headaches, and decreases immunity. If left unattended, you may experience fatigue and develop chronic conditions like heart disease. Learning to set boundaries and is crucial when learning to give yourself permission to relax.

Here are a few ways to start:

Learn to set boundaries

Creating boundaries prevents you from over-committing. Being productive and helping others is good, but too much will stress you out. This is where the importance of saying no and setting boundaries comes in.

Desk Yoga

Say no to responsibilities that aren’t part of your job description. Although you can occasionally accommodate requests, ensure these won’t eat into your personal time or add stress on top of your accepted tasks. Lastly, manage your time properly, especially when working on difficult projects. You can talk to your project manager since they’re responsible for delegating tasks and adjusting schedules and targets as needed. As such, they can help you and the team develop arrangements that ensure you don’t work longer than the required office hours. Paid overtime is tempting, but losing sleep and getting burnt out due to extra work only harms you in the long run.

Get some time off

Taking vacations or time off from work can bring guilt because you’re “wasting time.” However, this is not the case. It’s important to have your vacation when needed to avoid burnout. Reluctance to take time off will damage your health and workflow. When you work while burnt out, you won’t be able to give your best, which may result in numerous mistakes.

Consider scheduling your time off at the start of the quarter or month. This sets your vacation in place, so you’re guaranteed to use them up by the end of the year. In terms of activities to do, try spending time outdoors. Nature relieves stress, increases productivity, and boosts your mental energy. These will wash away all the work stress and make you feel refreshed when you get back. Consider our True Nature retreat to immerse you in the great outdoors through educational tours, yoga, and service projects.

Organize your workspace

You may not notice it, but a cluttered workspace decreases focus, increases confusion, and creates tension. Your brain gets overwhelmed by objects unrelated to your tasks, leading to stress. This highlights the connection between health and cleaning. Organizing your workspace brings feelings of control, increases focus, and improves mood—helping you relax.

Keep your space tidy by keeping unnecessary clutter in drawers and organizers. Only have the necessary items on display, like pens, notepads, and paperwork. Make it a habit to clean your space after work hours to remain consistent.

Take short breaks

It’s tempting to take advantage of productive streaks. After all, who would want to stop working when they have the energy to go for hours? Nonetheless, it’s crucial to take a rest. A study found that short breaks help boost energy. Experiment participants who took micro-breaks (around 10 minutes) performed better on tasks than those who worked continuously. Research suggests that breaks encourage the flow of new ideas and improve focus.

Set a reminder on your computer to take breaks, so you don’t forget. Read a book, solve a crossword, or refill your mug. Do something that’s not work-related for a few minutes to energize yourself. Stress has immense physical and mental consequences. To relax, remember to set boundaries, use your time off, take breaks, and tidy your workspace.

ABOUT THE AUTHOR

ELIZABETH TREVINO

I am a freelance writer with a knack for wellness, travel, and nature articles. In my free time, I like to read classic books and attend pilates classes. I also enjoy tending to my home garden as a nature and wellness enthusiast.

True Nature Travels Blog

Worry and its Remedy

Worry and its Remedy

Worry and its Remedy

Worry. It’s an experience we all have at various points in our lives. Some of us are prone to worrying; some are chronic worriers. Oftentimes, we woe about things over which we have no control. Sometimes we worry about things that scare us, intimidate us or force us to step outside of our comfort zone. No matter the source of your worries, it is undeniably draining and exhausting to carry that weight for any length of time.

I suppose worry falls in the spectrum of normal human thought and emotion, but it can create blinders to reality and if we are not mindful, become a habit of the mind. That’s the way the mind works; think any thought frequently enough, and the brain lays down a neural pathway. Once that worry pathway is laid down, it can become a slippery slope to misery and suffering. In Yoga, we call that samskara.

It’s worthwhile to consider how worry is formed so we can understand how to manage it more effectively. In order for worry to exist, we have to imagine that something bad might happen.

The nature of worry is that it projects us into an imagined future reality; it’s a fantasy.

Think of worrying as a self-created and imposed state of needless fear. Worry is a futile attempt to feel in control of the uncontrollable. It does nothing to guarantee positive outcomes or change current realities. Besides that, it has detrimental effects on the body, mind, and spirit.

It sucks our positive energy, dis-empowers us and puts our focus on the problem instead of
the solution. It can obscure the light within and create an aura of negativity and darkness.
Lately I’ve been finding myself worrying frequently about climate change and it’s devastating impacts. There’s reasons to be concerned for sure…the latest wild fire, flood or drought.
There is little I can do to put out fires and recede flood waters already there, yet I worry that
my grandchildren will have to negotiate an environment beyond repair in years to come. It’s a
valid issue to be concerned, but what does my worrying actually do?

Here’s some good news. We can transform our worrying so that it has a healing effect. Worry uses our imagination, and so can the antidote to worry. Instead of going to the dark place where all the fear, angst and doubt reside, imagine instead the best possible result or outcome. That’s an actionable place for me when it comes to climate change worry.

I channeled that worry energy into a different direction; I purchased a book to give my children and grandchildren called “The Climate Diet: 50 Simple Ways to Trim Your Carbon Footprint” by Paul Greenburg. I swore off plastic wrap, switched to sustainably packaged household goods, planted more flowers for the bees and butterflies, have at least one day a week when I don’t drive anywhere, carry my own shopping bags for everything and use my vote for candidates who care about climate change….the list of things I can do continues to grow.

Now, instead of feeling like a passive victim, I feel like I am doing my small part to assure the planet is livable for my grandchildren.

The point is we can take our worry and recognize it for what it is: a waste of energy to hook into, but also an arrow pointing to the positive things we can do to ameliorate our fears and concerns. This way, we can generate peace and well-being instead of anxiety, nervousness and dis-ease within ourselves.

There’s a close cousin to worry…dread.

It comes from knowing something is sure to happen, yet we avoid taking action to fix the issue before it becomes a problem. We procrastinate and ruminate about the things nagging at us… that unpaid bill, a looming deadline, a rift with a loved one, an upcoming medical test or procedure. In these cases, simply acknowledge that worry is present, acknowledge the fear, then take action tackle the dread and procrastination.

If you can empower yourself to put worry in its rightful place, you might just find there’s no good reason to angst after all. Mobilize your resources for positive change as the remedy instead. Your body, mind and heart will thank you for that!

ABOUT THE AUTHOR

Cyndi Bulka Powers

Cyndi Powers is the mindset mentor for changing the way you think about your body, food, exercise and your life.

She’s been a Yoga teacher for more than 25 years, a Thai Yoga bodyworker, owned a Yoga studio, is an Integrative Health Coach, and now provides a fresh perspective and blueprint to living a healthy, happy life of abundance without stressing over the scale or what you can or can’t eat. Join Cyndi in Panama May 7-13, 2023!

True Nature Travels Blog

TARGETED MOBILITY TRAINING – WHAT’S ALL THE BUZZ?

Mobility Training

Targeted Mobility Training is a mat-based training method that assists clients with tight hips, locked up backs, and screaming hamstrings. (So that is everyone right??? – LOL)

This training method assists movers to radically change their flexibility, range of motion, and mobility. Who doesn’t need that. This practice uses gravity and time against passive tension to melt into various poses. It is not about the pose – it is about each person’s individual practice. I will look different in a pose or hold then you and that is perfect. Each person can personalize their practice for themselves. The position is held for 2-5 minutes. These longer holds are a true mind game.

SO WHY?

We hold for longer times in the poses to truly change the length of muscles and fascia. (I will get into more detail about this right away- science- so cool)

I have had the privilege and challenge of learning and understanding the science behind this practice. I have years of Pilates training, but this course was my first yoga training. I have always been passionate about movement – balance in the body and mind, yin and yang, stability complementing mobility, flexibility flirting with strength, core working with peripheral. LOVE IT. This practice will take you towards that next level of balance. Truly teaching you how to find more flexibility safely and strategically in your body. Opening your hips, hamstrings, shoulders, back, and even more. WHY – freedom of movement.

 

The practice has 3 main principles to follow:

1) Wet Noodle – love it – simple and to the point. Letting gravity and passive tension to pull you deeper into your pose.

2) 4:8 Breathing – 4 counts inhale through the nose – 8 counts exhale through the mouth. WHY? To stimulate a strong Parasympathetic Nervous System response. (rest and digest) This reduces the heart rate, reduces activity in the skeletal muscles, and improves digestion. This in turn relaxes the stretch reflex. FABULOUS. The natural need for the body to fight stretch turns off and the muscles, and fascia can truly be changed in length and shape – BRILLIANT.

3) Meet or Beat – here is the real catch and the mental struggle of this practice. These poses are held for a full 2 – 5 minutes depending on the pose and your focus. Yes – your focus. It is not a small task to hold a deep stretch for an extended amount of time. The stretch must be PASSIVE and the use of gravity will gently sink the body deeper and deeper in passive tension. This still takes a gentle energy and can cause a tremble or shake in the muscles as you deepen into the poses.

 

FACTS

1) You CAN increase your flexibility at any age

2) Flexibility gains do not happen without targeted training

3) Current sports, life routines, exercise routines, and habits are probably making you tighter

4) Stretching reduces adhesion’s – stretching greases the body

5) Passive tension over time lengthens fascia and muscles, increasing range of motion

6) Longevity

 

In general, our lifestyles make us stiff. Desk jobs, computers, phones, time in cars, many of our sports; all lead us into overly tight bodies. Many forms of fitness training – while fabulous, fun, and necessary; still make us stiffer.

SO LETS CREATE MORE SPACE IN THE BODY WE LIVE IN.

Fascia is SMART! It heals well, it is highly visceral with a high blood flow and nutrient supply. Muscle and fascia can change shape and length. So, let’s capitalize on this and start to open our bodies!

 

HOW OFTEN?

Targeted Mobility Training is a supplementary exercise. It is designed to complement your other activities.

What does that look like? 75% is the sport your train, 25% is targeted mobility training. Once a week – a one hour practice. Then – 15 minutes of key targeted muscles you KNOW are an issue or are overly tight from our sport. This is not a practice to do early morning, or before your specific training. It is to be done after your specific sport training or late evening. It causes you to relax, to be tired, to be open. To practice this before your sport will hinder your performance.

 

WHO SHOULD PRACTICE TARGETED MOBILITY?

Anyone wanting to perform better in their sport OR individuals wanting to move freely in their bodies! That is ME thus why I started this journey for myself to compliment my PILATES training and just to feel more open.

 

CLIMBERS – open hips, open hamstrings, open shoulders and back…. you need it all!

DANCERS – well that goes unsaid

CROSSFIT – want that ass to the grass, the ability to get low and press deep into your squat!?!?

GOLFERS – rotation – need to swing – then the mobility in the spine is KEY

RUNNERS/TRIATHLETES – ok – you know your hips and hamstrings are screaming tight

Finding a sense of balance, a sense of Yin and Yang, an awareness and an understanding of the body can be challenging. We must honor our bodies, listen to them as the speak to us. The body doesn’t lie…. We simply do not listen very well. Open your senses, your mind and your body and strive to a whole new level of awareness.

 

MEET THE TEACHER

Fiona Hermanutz

Fiona is Fully Comprehensive in Pilates Academy International (PAI) and in Balance Body University. She presently master trains Silks, Mat, and all the apparatus pieces for PAI. Mindful inclusive movement has led her to dive deeper into her own practice and the desire and passion to share it with like minded souls. She presently owns her own studio and teaches workshops, master trains, mentors instructors, and works with clients in studio, online, and on her YouTube Channel Mobile Fitness and Pilates Corp. It has always been Fiona’s goal and desire to start leading retreats. She is ecstatic and honored to have this amazing opportunity to lead a RETREAT in the beautiful Osa Rainforest in Costa Rica. Read more here on Fiona’s retreat, Breathe and Balance.

 

True Nature Travels Blog

How to Get in a Great Workout While Traveling

Workout-While-Traveling_1

Call it “vacation syndrome”- you have just arrived in a new country where there are sights to see, tastes to try, new adventures to experience. You don’t know where the local gym is, and your usual routine is interrupted by the novelty and excitement of being in this foreign place. So your usual exercise routine slides a little. And then a lot. And before you know it, by the time you get back home you have to scramble to pick back up whatever healthy workout habits you had established before you left to go traveling. 

That is a common story for travelers, whether you are traveling occasionally for business or pleasure, or living life as a digital nomad. But that doesn’t have to be the case. There are plenty of ways to take advantage of your surroundings to get in great exercise while traveling. Let’s take a look at how. 

Workout While Traveling_5

Pack For Your Workout

One way to ensure that you are ready for exercise while traveling is to prepare before you leave home. Packing for your workout doesn’t have to mean lugging along a ton of additional gear (you are obviously not bringing your weights and treadmill along with you), but could mean throwing in a few travel-specific additional items that can help make a big difference as you pack. 

Include a pair of good sturdy shoes that are comfortable for hiking, walking, or running. Pack multipurpose clothing items that can work for workouts or days spent sightseeing out on the town. Leggings and tank tops can be easily transformed into a stylish outfit with the addition of layers, then stripped back down to a great workout outfit. 

Consider buying a travel yoga or exercise mat- these thinner mats fold or roll up to be extremely small, so you can conveniently fit them into your suitcase. An exercise mat is a handy thing to have while you travel; it will allow you to set up your workout station wherever you are. So you can do some sun salutations on the top of a mountain, or challenge yourself with sit-ups and push-ups on the beach. 

A few other helpful items you may want to pack include: 

  • Hand grips
  • Headphones
  • Your smartphone or tablet
  • A jump rope
  • Resistance Tubing
  • A swimsuit

If you already have these items ready and waiting to be used in your suitcase, then getting into your workout while traveling will be even easier- without any need to go searching for the nearest gym. 

Do An Online Workout

No matter where you are, you can always get in a guided workout by using an online program. Checking in with your usual online fitness routine can help you stay grounded as you travel, and make sure your workout plan is on track. There are plenty of online fitness classes to choose from, so consider what your top priorities are. 

If you are going to be traveling in a place with limited internet access, you may want to look for an online fitness class that allows you to download videos ahead of time. That way you can tune in and follow along even in the depths of the jungle, or wherever you may be exploring.

Plan A Social Workout

Sometimes working out by yourself can be a drag. Maybe you need the motivation of exercising alongside other people, whether that is virtually or in person. If that is the case, you can look for group activities on sites like Meetup or even Facebook. 

Yoga sessions outdoors, group hikes, and even dance clubs are all great ways to get out there, meet new people, and get active. Plenty of hostels offer workouts like rooftop exercise or yoga sessions, where you can mingle with other travelers while taking in the surrounding environment. 

Workout-While-Traveling_3

Check Out Your Surroundings

One of the best ways to ensure that you are getting in a great workout while traveling is to make it feel like an adventure. There are so many fun activities to try as you explore a new place and many of them will help you get in a good workout without even noticing that you are exercising. Here are a few:

Go For A Hike:

Discover the terrain that you are visiting by taking a long hike in the mountains. Challenge yourself to reach a particular vista and watch as the lay of the land spreads out way down beneath you. Bring a friend along and you can make it a race to reach the peak!

Bicycle Around:

Rent a bicycle and explore the surrounding landscape- whether that is an urban environment, a beach path, or a riverside excursion. You will have your muscles working and keeping you fit as you take in the sights and sounds to be experienced.

Dance Dance Dance:

Love hitting the club to go dancing? Taking a dance class, or simply sweating it all out at a dance party, is also a great form of exercise.

Swim, Surf, Snorkel, Dive:

If you are staying near a river, lake, sea, or ocean, then checking out the water sports and activities available is a must. Learning how to surf not only keeps your body active but also allows you to practice a new skill. Swimming, snorkeling, and scuba diving are all also activities that will naturally keep you feeling fit and strong as your muscles keep working to help you dive down deep and stay afloat.  Try signing up for a free diving class, then practice on your own- you will be so enthralled with the beauty of witnessing the depths of the sea around you that you may not even remember that you are getting in a workout at the same time.

Walk Everywhere:

Walking is the best way to get around when you travel. Not only will you be able to people watch, learn more about the place you are in, and open yourself up to the beauty of what surrounds you, but you will also be getting exercise as you get from place to place. Where possible, always opt for a walk or bicycle ride instead of the subway, bus, or taxi. Walking equals sightseeing, so look out for surprising features hidden in the landscape as you go.

Workout While Traveling_4

Final Thoughts

Whether you are setting aside time (and part of your budget) to go specifically towards exercising while you travel, following along with an online course in your new surroundings, or getting active out in the local environment, there are plenty of ways to keep up your workout routine as you travel. 

Take advantage of where you are to make your program more exciting, enticing, and enjoyable. Use working out as an opportunity to meet new people, learn new skills, or see new sights. Getting active is a great way to explore the world, which is really what traveling is all about in the end. 

True Nature Travels Blog

6 Ways the Great Outdoors is Great for Your Health

6 Ways the Great Outdoors is Great for Your Health

6 Ways the Great Outdoors is Great for Your Health

When you’re having a rough day, a little sunshine and a cool breeze can work wonders for health. There’s just something about being surrounded by nature that lifts your spirits. Time outdoors makes even the most stressful of days seem just a little bit better.

The idea that spending time outdoors can improve your mental and physical health is more than just a happy thought. It’s also backed by scientific research. Time spent outside can relieve stress, balance the mood, boost the immune system, and could even improve your cognition.

Here are 6 ways spending time outside is great for your mental and physical health:

  1. It could improve your memory. Walking in nature has been shown to provide greater benefits for improving short-term memory than walking in urban settings.[1]
  2. It may help relieve stress. Spending 20 to 30 minutes in the great outdoors has been shown to help lower production of stress hormones like adrenaline and cortisol.[2]
  3. It could boost productivity. After spending time outside, you may find you have less difficulty concentrating on tasks which could improve your productivity at work or around the house.[3]
  4. It may speed healing and recovery. UV rays from the sun help the body produce vitamin D which plays a protective role for your health. Natural light may also speed the recovery process.[4]
  5. It could relieve anxiety and depression. Natural light has the potential to elevate your mood and may help with symptoms of anxiety and depression. It could also improve your sleep.[5]
  6. It can help boost mental energy. If you struggle with mental fatigue, a little sunshine may do you good. Spending time outside may have a restorative effect on the mind.[6]

6 Ways the Great Outdoors is Great for Your Health

These are just a few of the many ways spending time outside can benefit you. It may require you to make a few simple lifestyle changes or to simply be more intentional about how you spend your time, but the results will be well worth it. If you’re suffering from anxiety, depression, or other mental health issues, spending more time in nature could help. It is still wise to consider seeking professional help. Online counseling makes it easy to get the help you need from home. Spending more time outdoors could boost your mental and physical health, and there are plenty of simple ways to do it.

Here are some ideas to start spending more time outside:

  • When possible, try walking, biking, or jogging to work or to other places you frequent like the coffee shop or the library.
  • Spend your lunch hour or work breaks outside. Find a local park or simply go for a walk around the neighborhood for the added benefit of exercise.
  • If you like to work out at home, try taking some of your workouts outside. Stretching, yoga, and bodyweight movements are all easily adapted to the outdoors.
  • Instead of meeting your friends at a bar after work, find a restaurant with outdoor seating or invite them over for a barbecue or bonfire at your house.
  • Spend 15 minutes a day on simple outdoor tasks like weeding or, if you have a green thumb, start a garden and dedicate some time to tending it each day.

If you really want to immerse yourself in the great outdoors, consider a True Nature retreat. Explore exotic locations like Costa Rica, Iceland, and Mexico while engaging in service projects, taking educational tours, and practicing yoga with some of the world’s best instructors. A nature retreat is the perfect way to get away from it all and you may just find you return home feeling relaxed, refreshed, and ready to tackle the next phase of your life.

6 Ways the Great Outdoors is Great for Your Health

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/

[2] https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1448497/

[4] https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031400/

[6] https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2008.02225.x

True Nature Travels Blog

5 Ways to Love and Respect Yourself Through Healthy Living

5 Ways to Love and Respect Yourself Through Healthy Living

5 Ways to Love and Respect Yourself Through Healthy Living

It’s so easy to get sidetracked when stress becomes too overwhelming. We focus on so many external factors like job performance, appearance, and meeting societal expectations that we forget what makes us happy and fulfilled. So much so that many people abandon their health goals or even kick-start new ones, but for the wrong reasons, which only means they won’t last that long. The only way to lead a truly healthy life is to love and respect yourself through every decision that you make.

Sure, we can all slip up, enjoy the occasional sweet treat, feel down or overwhelmed, we’re only human. It’s up to us to recognize and ultimately change the patterns that push us into that lack of self-love and self-care. The bottom line is, people who love and cherish themselves will love and cherish their bodies with good, nutritious food, water, sleep, and activity. Such people will respect their own boundaries, and not push themselves for the sake of meeting arbitrary societal criteria of perfection.

In this noble pursuit of self-love and self-respect, healthy habits can come to life and become a way of life, not just a temporary refuge. Here’s how you can start evoking that feeling of self-love and self- respect through healthy choices every day.

Give yourself a break

5 Ways to Love and Respect Yourself Through Healthy Living

Dedication is a wonderful trait, but if you over-give, you end up feeling fatigued, both mentally and physically. Be it in your work, relationships, or any other aspect of your life, too much of a good thing can indeed be bad for you. That’s why getting enough rest is vital for your wellbeing.

Start by setting a sleeping schedule that will give you enough restorative shuteye to feel energized for your daily workload and responsibilities. That, however, isn’t the only way to rest. Think back to the last time you had a vacation. Maybe it’s time to book one today and give yourself a few days off.

Respect your body’s nutritional needs

Nutritional needs

It takes discipline to consistently eat healthy and reap the rewards in the form of higher energy levels, stronger immunity, and better mood, not to mention a better physique and more self-confidence. If you focus on your diet from meal to meal, and you constantly lack the structure to follow through on your nutrition, you should buy in bulk and have enough healthy foods at your disposal to make nutrient- dense meals every day.

Start with getting organic bulk whole foods that can become the basis for your everyday nutrition. Enough of healthy, lean protein sources, healthy, whole grain flour, and snacks like dry fruit and nut mixes can make your nutrition much easier for your budget and your everyday routine. Feed your body and mind right, and you’ll have the basis for self-love and self-respect.

Step out of your comfort zone

Step out of your comfort zone
Practicing self-love through exercise might seem like a leap to so many people who don’t have a set workout routine at their disposal. Yet, it’s a vital step in building more self-love in your life and resetting your mindset to appreciate what your body is capable of, and what it can become capable of in time.

Perhaps you’ve settled on a good yoga routine to begin with, but you can sometimes give yourself a challenge – not just so that you can build more muscle or lose more weight, but to experience the excitement and self gratitude for doing new and challenging things in life.

Set boundaries – and honor them

Set boundaries and honor them

Oftentimes people know what their bodies love and what they can do to feel better in their own skin, and then they do something entirely else because someone else “nudged” them. Peer pressure, societal pressure, and that general sense of “wanting to be liked” is a common problem, so people don’t learn how to say no.

This is perhaps one of the healthiest skills you can learn to preserve and enhance your mental fortitude and wellbeing. It’s good for you to set boundaries toward people as well as yourself. Just like you’ve learned how to nourish your body with food by not succumbing to unreasonable cravings, you can say no to external influences that don’t bode well for you. Practice with a close friend of yours who knows what you’re trying to achieve, and then expand to others in your life, too.

Think about what you want and need

Think about what you need

You’ve managed to say no to an overly sugary piece of cake at a birthday party? Or you’ve successfully managed to say no to the party you never felt like going to, anyway? Now’s the time to think about what you actually want to do to nourish your soul.

Do you want to enjoy a cup of tea by yourself, read a good book, or take a bubble bath? Maybe you’d like to see a friend, even if it’s just for a video call. Start practicing introspection, give yourself the time and space to consider your needs, and then be kind to yourself. Make yourself happy.

Life can get messy, complicated, stressful, dull. It’s what you do with it that will define your mindset and your behavior towards yourself. You can take the time to be kind to yourself when you fail and learn from those wonderful mistakes, or you can continue following the negative patterns. Practicing self-love and self-respect takes time to become a routine and a norm for many of us – now you have the tools to get started.

True Nature Travels Blog

How to Practice Self-Love Through Exercise and Enjoy It

Self-Love Through Exercise

Self-Love Through Exercise

There are people who religiously work out and spend hours every week toning their bodies, all the while feeling like it’s some form of mandatory maintenance. Then there are those who, while training, use the opportunity to appreciate their spirit as much as their physique. They are grateful for their temple, they cherish their capabilities and happily work on building them up, in order to build themselves up one training session at a time. Exercise, as it turns out, can be a form of self-love, or merely a form of self-maintenance. 

Although you might begin a new workout routine wanting a new look, you can use this new routine as a way to build up your mindset, your confidence, and above all, your appreciation of yourself. This will only elevate the enjoyment you feel with every workout and it will help you feel better in your own skin. In turn, that will unleash an avalanche of positivity in your thoughts and actions and inspire you to love yourself more each and every day. Here’s how you can start this positive cycle!

Define your own dress code

Self-Love Through Exercise

The “dress for success” mantra in the world of fitness doesn’t only apply to the success of your workouts and the performance you’re able to build up for each individual session. It’s about finding the clothes that make you feel good in your own skin, that make you feel like you can move freely and not hide your body. You can research the finest workout apparel for women and find form-fitting, but also loose bottoms, leggings, hoodies, tank tops, crop tops, you name it. 

Wear your mind! Use a t-shirt with an empowering slogan so that it reminds you of your “why” every time you step up to the treadmill. Use your workout garments as a way to dress into your new role of a powerful, enthusiastic individual working her way to her goals. Treat yourself to a piece of clothing you like and wear it with pride – it’s just another way to nourish yourself!

Nourish your body right

Self-Love Through Exercise

Exercise is a great first step towards self-love, but it needs the support of proper nutrition. As the fundamental pillar of health and wellbeing, your nutrition will define how well your body adapts to your training, but also how energized you feel, how well you recover, and so forth. Too many women believe that simply cutting their portions in half or completely depriving themselves of food they love will do the trick. Nourishing your body and building self-love takes more than that.

You can start by creating a strong meal plan with all the needed micro and macronutrients accounted for. You can then elevate your energy by researching the best available women workout supplement options to see what makes sense for your training and nutrition needs. Learn what extra steps you can do for your body, and you’ll eliminate cravings, help your body recover properly, and elevate performance, all in one go.

Diversify your exercise selection

Self-Love Through Exercise

Some of us fear change, while others relish in the opportunity to try something new. Either way, trying out new movements, exercise plans, or even entire training approaches can be good for your body and soul alike. You can turn an ordinary workout into an adventure and take a hike in the wilderness with a group of people you love.

You can switch from an ordinary gym routine and take up a Zumba class or a yoga course. It can help you slow down or speed up. It can be a way to move your body differently and to keep your body alert and present in every movement, but it can also keep you motivated and allow you to avoid boredom.

Find your mantras

Self-Love Through Exercise

Positivity can stem from all kinds of places, your language included. We often derail our own self-love efforts by continuously being too harsh with ourselves. Would you ever use the same negative tone or words with your friend trying to lose weight, boost endurance, or simply get healthy? Hardly possible. You would likely use encouraging words, send empowering texts, and boost their self-esteem when they lack the morale to stay on track with their goals.

Look for affirmations and positive mantras that can fuel you to keep moving forward. It takes time to develop a positive mindset towards yourself, but self-love requires consistency, so you can practice in front of a mirror. You can have a few written down so that you can repeat them to yourself the next time you’re preparing for a workout. While you’re doing that, your mind will begin to internalize these positive thoughts and being to use them elsewhere in your life – which means you’ll have more love and compassion for yourself, and you’ll be a better companion to yourself in life.

Exercise can, indeed, become your therapy and a safe zone for you to experience growth, both spiritual and physical. For you to make the most of your workouts and your fitness in general, you can reinforce your training habits with other, supplementary behaviors like the ones listed here, and you’ll feel much more empowered in your new routine. No matter your physique or your goals, you’ll learn to love yourself every step of the way.

Self-Love Through Exercise

True Nature Travels Blog

Spring Yoga Reset

Spring Yoga Reset

Spring Yoga Reset

Get inspiration to declutter, detoxify, and make space for your intentions and dreams. Learn simple tips to declutter your house, declutter your mind and declutter your life! Learn how to detoxify your body with the cleansing power of green foods and join me in the kitchen with a workshop on mason jar magic. Finally, explore how to plant seeds of intention to revitalize the body, re-energize the mind, and re-invigorate our lives for our dreams to grow and blossom.

 

DECLUTTER • DETOFIFY • MAKE SPACE

 

The Spring Yoga Reset Retreat is all about shaking off the winter slumber so we can reset our physical body and re-energize our lives.

SCHEDULE

Friday April 2 – Rest and RestoreSpring Yoga Reset

Inspirational Podcast
Opening Circle 4-6:00pm PST
Restorative Yoga Class

Saturday April 3 – Declutter and Detoxify

Morning Yoga Video
Inspirational podcast
Spring Re-set Workshop 1-3:00pm PST

Sunday April 4 – Renew and Energize

Spring Yoga ResetMorning yoga video
Inspirational podcast
Mason Jar Magic Kitchen Workshop
and Closing Circle 4:30-6:30pm PST

Spring Yoga Reset

 

Friday, April 2 – Sunday, April 4, 2021

Learn more and register!

FARAH NAZARALI

Farah is an inspirational yoga teacher, podcast host, and advocate of yogic practices that support health, happiness, and harmony. She is the founder of Drishti Point Yoga Podcasts and is currently the podcast host of In Conversation: The Podcast of Banyen Books and Sound. She has interviewed hundreds of spiritual teachers, Masters, and renowned authors and seamlessly integrates this wisdom into her teaching.

Farah specializes in teaching Workshops, Retreats, and Training locally and worldwide. She has a deep love for all things yoga and is profoundly inspired by the sacred texts of yoga, the teachings of Buddhism, and wisdom traditions that lead us to love, truth, and being of service.

Farah Nazarali

 

Testimonials

“Farah is a rare combination of spirit, intelligence, wisdom, and grace.” – Lisa H., Hollyhock participant

“The Retreat totally exceeded my expectations. WOW!” – Hollyhock participant

“Farah is the most relatable, wise teacher, I have ever had the pleasure of sharing time with. What I learned has helped deepen the connection to my spirit.” – Corrinne M., Hollyhock participant

“Farah is an inspiring and gifted facilitator who demonstrated her insightfulness and groundedness and shared her inner joy with us.” – Hollyhock participant

“Thank you for such a meaningful and memorable Retreat. I am so grateful for your gifts of devotion, clarity, and discernment. Thank you from the bottom of my heart.” – Debbie M., Sacred Passages, Bowen Island 2019

“Thank you for creating such a wonderful and loving environment for everyone.” – Andrea T., Sacred Passages, Bowen Island 2019 

“Thank you for an amazing jumpstart for a more focussed practice.” – Andrea M., Sacred Passages, Bowen Island 2019

“Farah, thank you for the insight I’ve been needing on my journey to manifest a new identity, purpose, and career.” – Linelle Mogado, Sacred Passages, Bowen Island 2019

True Nature Travels Blog

Spring Self-care with Detox Tea

spring detox tea

spring detox tea

“The rivers are swollen with snowmelt, and the sap is starting to run in the trees. All the moisture that was bound by freezing temperatures is now moving to clear winter stagnation.”
-Cara Barstrom.

Just as nature is starting to unfold from its slumber, our bodies start to crave a sense of lightning and clearing. As the river runs more deep and clear, the body starts to break down all of the stagnation which was created in winter, carving new pathways for vitality and a healthy abundant of Ojas. This is an important time to really learn from natures rhythms, study her evolution and spend more time outside basking in her greatness. Start to feed the digestive fires and encourage the body’s natural cleansing this time of the year with bitter, astringent, and pungent foods and adding in seasonal greens, bright berries, spicy soups (my favorite), fresh ginger, and fresh turmeric.

 

Spring Detox Tea

 

Everything takes time to grow, it takes patience, purification, and never-ending devotion with the deepest sense of compassion. The lessons that spring can bring are endless as we transition to seeing beauty and growth in every corner we see. Can we learn from our mother and be in cycle with her, so our bodies heal in the most potent way? Be gentle here and start to really stoke your
fire. Exercise daily, especially outdoors and feel yourself cleanse with the sweat. Massage the body with almond oil or grapeseed, rejuvenate the moisture that the skin craves and also dry brush the body weekly before bathing. Wake up with the sun and wind down with the moon, fill your days with life so you only eat when hungry. Most importantly, to stay balanced and supported through spring, drink tulsi, ginger, or the Spring Detox tea daily.

 

Spring Detox Tea

 

I’m going to share with you all the detox tea. To me, keeping myself hydrated and my digestive fires supported is what gets me out of this heavy energy that can linger from the winter. It’s time to shed and bloom, move past this slow, sticky, and even lethargic state and start to put all of my effort into my days. Planting seeds of intention so they grow with the nature around me. This tea will help with any feeling of sluggishness and really get your digestive system into gear. We are only as healthy mentally as our gut, right? So, for this season, stay light, warmed, and stay with what’s in season to eat. I hope you all enjoy this beautiful transition.

Let’s get growing

 

Spring Detox Tea

 

Spring Detox Tea

2 cups filtered water
1-2 inches of fresh gingerroot
1-2 anise stars (depending on your liking to licorice)
3 cloves
3 peppercorns
1 tsp cinnamon powder

 

Start by putting the crushed or not crushed spices (except cinnamon) in a small saucepan, medium-high heat for 1-2 minutes to dry roast. Then add the water and cinnamon and bring to boil. Simmer 10-20 mins. Strain and enjoy! This season is a time to cut back on the sweets. If you absolutely need something in the tea, put 1-2 tsp of honey.

 

About the Author

grains of lifeChelsea Shapouri is a Lifestyle Consultant for women and an Elemental Yoga Instructor based in Santa Cruz, CA. In her work, she offers Ayurvedic lifestyle modalities, Yoga, Breath work, Meditations, and Ayurvedic Recipes. Every client and student is rare and special to her. Chelsea’s mission is to find their unique rhythm, their primal-natural state, and from there support them with techniques and recipes that are meant for their bio-individuality. Harmony for the emotional body, physical body, and mental state is the embodiment she lives by and wishes to offer. Bringing people back home to themselves with techniques they can simply do themselves is what she lives for. The art of service is the art of love and she shares what has helped her heal for the hope to help others heal. Stay connected to Chelsea and read her story through social media or her website: https://primal-harmony.com/

True Nature Travels Blog

Yogi’s Guide to Winter Hibernation

Yogi Hibernation


hibernate: a state of minimal activity

I love the greys, browns, and earth tones of November. The cool, crisp air and subdued colours communicate a quietude that I deeply relish. For yogis in the Northern hemisphere, the coming of winter solstice can be accompanied by a depressive impulse that our culture encourages us to placate with sugary treats, binging, retail therapy, and other distractions that draw our senses outward.

This inward impulse is part of the natural rhythm of our bodies and our circadian rhythm adjusting to the external change in Nature.

In the winter, trees shed their leaves and much of nature goes into a dormant stage of rest, conservation and preservation. Just as Nature hibernates, so too must we listen and honour the inward impulse by lessening our commitments, reducing external stimuli and tending to our inner realms.

The inward impulse is extremely conducive to meditation and meditative activities like knitting, beadwork, drawing, reflection and journalling, contemplation and creative endeavors. Honouring this impulse can result in fruitful and satisfying outcomes rather than the cultural imperatives to shop, feast, and socialize which often leaves us feeling drained, empty, and depressed.

The darkness and quiet of winter Solstice makes it an ideal to retreat and go inwards; to preserve our vital life force for growth and transformation in the inner realms of the psyche.

Winter retreats offer an opportunity to unplug from the stressors of modern, urban life, immerse into wisdom teachings, and devote ourselves to practices that revitalize our essential life fore.

Retreats create space to hibernate from our worldy and digital engagements to re-assess, re-prioritize, and re-direct our energies so that when the time comes to engage with the world, we are ready, renewed, and clear in our direction and path forward.

Below are some suggestions for aligning ourselves with the external rhythms of Nature.

  • Shed Commitments.
    Lessen external commitments over the holidays to create space for rest, contemplation, and creative projects.
  • Unplug digitally.
    Minimize, reduce, or eliminate for a few days social media and news to cleanse the mind of external thoughts and worries.
  • Harness the inward impulse.
    Commit to inner practices or creative projects that harness the inward impulse in productive and skillful ways.
  • Nourish yourself.
    Rest, sleep, and eat well.

Join me for two winter Retreats. Honor your inward impulse and celebrate the beauty and quietude of the season.

BIJA: Planting Seeds for the New Year
Dec. 27 to Jan. 1 2021
This online Retreat is offered on a by-donation basis!

Everything we do, say, and think makes a deep impression in our consciousness. Commit to practices that keep you anchored and balanced and plant positive intentions and develop positive habits to take you in the New Year.

Daily yoga, optional workshops, recipes to try out, and a self-care package mailed to you in the new year.

Details here– https://www.saltspringcentre.com/bija-planting-seeds-for-the-new-year/
Register here- https://form.jotform.com/202655406870254

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Seven Days of Self-Love
Feb. 14- 21 2021

Daily schedule includes yoga video, inspirational podcast, and a daily self-love practice. Daily themes include: reverence, devotion, joy, compassion, presence, and surrender.

Registration opens in the New Year!

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