When you practice yoga the focus is on breathing fully which results in experiencing deep relaxation, and a feeling of well being. When you hold postures or asanas you will be guided to use the exhale to create space into tight muscles which results in lengthening and stretching of the muscle. In addition, focusing on your breath helps to release thought, and brings the focus back to the present moment, which results in feeling calm and joy. As your yoga practice nears the closing you will be guided with relaxing meditation and or healing touch while you rest on your back. This portion of yoga is known as savasana and it is restorative in nature. Typically yoga closes in a comfortable seated position where you’ll be guided to focus on the gratitude and abundance in your life. Because practicing yoga regularly feels so good, the only challenge will be coming back to reality when your yoga session comes to a close. ~Sara Holliday MFT, CPT, HHP

For a few years I worked furiously at getting known as an expert in my field of fitness and wellness, because I had the erroneous belief that when I achieved recognition I would feel good inside. I spent countless hours writing articles for popular websites and magazines, and I did features on news and TV but was left with a feeling of emptiness.  After every achievement I thought I would feel different inside but all I felt was a desire to achieve more.

I felt my best was when I was teaching yoga. When I taught yoga, a vessel of insight flowed through me which helped others and I benefited from too.  In yoga I was present with what others needed and I was able to let go of thought and be present in the moment.  The more I taught and helped others, the better I felt inside.

Recently when my husband retired from air traffic, I was blessed with an abundance of one on one therapy and yoga clients. Through helping others connect to their authentic self, it has helped me realize that what I was searching for was always within me. By helping others feel fulfilled, I find fulfillment as well.  I’ve learned the feeling I was looking for has nothing to do with recognition from others, the feeling I was looking for is within me, it comes from my heart and fills me up when I’m helping others.
 –Sara Holliday MFT, CPT, HHP

One of the greatest lessons I continue to learn is the more I feel gratitude, the better I feel. As a yoga teacher I love sharing a gratitude meditaion with my students. Follow this simple gratitude meditation and discover how good gratitude feels. -Namaste, Sara Holliday MFT, CPT, HHP

1. Begin seated in a comfortable cross-legged seated position with your hands in prayer position at your heart center. For more support you may use a pillow underneath you and or rest your back against a wall.

2. Close your eyes and focus on your heart center by gently pressing your hands in prayer to your chest.

3. Focus on the gratitude you have for your body. Feeling gratitude for what your body can do for you. Think about how many people would love to move the way that you are able too. Then repeat 3-5 times quietly to yourself, “I feel gratitude for my body.”

4. Focus on the gratitude for your mind. Feeling gratitude for the ability to think.  Then repeat 3-5 times quietly to yourself, “I feel gratitude for my mind.”

5. Focus on the gratitude for your spirit. Connect with special and unique qualities that make you YOU. Then repeat 3-5 times quietly to yourself, “I feel gratitude for my spirit.”

6. Picture those you love (this may be people and pets). Feel the love in your heart warming as you picture the people you love. Connect with the gratitude you feel for having those you love in your life. Then quietly repeat to yourself, “I feel gratitude for everything that brings me joy and love.”

7. Breathe in “Gratitude”, exhale “Gratitude”. Repeat several times.

8. Connect to the good feelings in  your heart center.

9. Come back into the space by picturing it in your mind. Slowly open your eyes.

10. Allow yourself to sit for a moment enjoying the peace within you.

Joline illuminates a sweet and kind hearted energy that warms the studio. She is always grateful to be in class and makes the most of her time in her yoga practice. Since practicing yoga with me I have noticed a great improvement in Joline’s strength and flexibility. It is always wonderful to have her great energy in my classes. -Sara Holliday MFT, CPT, HHP

1. How many years have you been practicing yoga?  I have been practicing yoga consistently for 4.5 years, and almost a year with Sara.

2. What prompted you to try a yoga class with Sara?  Initially I started taking classes with Sara based on the convenience of the time of the classes. After my first class I realized I was meant to be there.  I loved the class, and even though it was challenging, I felt like I belonged there.

3. What made you decide to come back to more classes with Sara?  I absolutely love her energy.  After her classes I have more energy and I feel more balanced.

4. How has yoga improved your flexibility and or strength?   I have really noticed with Sara’s classes that I push myself and have become stronger without realizing it.

5. What’s your favorite yoga pose and why?   I have so many but probably tree pose because I feel strong and balanced at the same time.

6. What do you like about yoga?    I love that yoga helps me to stay connected to my authentic self and that it strengthens my ability off the mat to stay in the beauty of the present moment.
 
7. How have you changed physically, mentally and spiritually since practicing yoga? Physically- I feel much stronger, for example I can now do chaturangas the right way. Mentally- Practicing with Sara has strengthened my ability to stay connected to my practice off my mat.  She continually reminds us to be present which to me is a core part of the practice both on and off the mat. Spiritually- with Sara’s guidance she has helped me tune into the lesson that I need most for that day.  

After having kids you may have noticed that your once upon a time firm and round butt has dropped. This typically happens because when we are pregnant our pelvis broadens and our hips widen in preparation for the birth our child. Our pelvis slowly returns, but our hips and buttocks sometimes often don’t look the same as they did before kids. Have no fear, you can firm, tone and lift your buttocks with these three great moves! ~Sara Holliday MFT, CPT, HHP

Walking lunges: Begin standing with your hands on your hips. Take a large step forward with your right foot, and bend your left knee so it’s approximately a foot away from the ground. Make sure to keep your spine tall with your head and shoulders lifted. Come back to stand and repeat the lunge with your left leg. Work up to ten lunges total in one direction, turn around and come back to the original starting spot with ten lunges. Work up to 3 to 5 sets of walking lunges.

Chair squats: Begin with your feet hip width a part and your hands at your sides. Keep the weight on your heels and bend your knees like you are sitting in a chair. As you “sit” bring your arms shoulder height, then come back to stand. Repeat chair squats for 10 to 15 reps for two to three sets.

Back kicks: Begin with your feet shoulder width a part. Bend your knees and kick your right leg straight back. As you kick your leg back tighten your buttocks. Repeat the back kick on one side 10 to 15 reps then switch and repeat on your left leg. Work up to 3 to 5 sets of back kicks.

Sara Holliday is a licensed marriage-family therapist, yoga instructor and mom of two busy boys. She has loves helping moms to reclaim themselves so they have more energy, passion, and a better self-image. For more info visit: www.fitbysara.com or email her with your wellness question at info@fitbysara.com .

To Sara of Fit by Sara: “I’m really good about doing some form of exercise nearly every day, but I’m not so good about what I eat. I’m hungry all the time, and try not to eat, but when I do, I can’t stop my cravings. Can you give me some simple suggestions that will help me lose weight?”

One of the biggest mistakes people do when they are trying to lose weight is to exercise more and skip meals. Learning to listen to your body’s hungry cues is one of the most important steps towards a great body and a happier spirit. Once you learn to eat when you are hungry, you will eat more often but the portions will be smaller and your cravings will subside.

Take a moment to reflect on what you feel like mentally and emotionally when you’re hungry. Typically people feel irritable and lethargic. Now think about the physical symptoms of your hunger. Most people think about food a lot when they are hungry, have rumbling in their tummies, or get a headache. Once you understand how you feel mentally and physically abide by your hunger cues—don’t wait for the number on the clock to say noon. Make sure to have healthy snacks available such as nuts, bananas w/ peanut butter, mozzarella cheese and an apple, carrot sticks, and Kashi Go Lean Crunch Cereal.

After you learn your hunger cues you’ll start to notice a pattern that may be similar to this—breakfast, snack, lunch, snack, and dinner. You’ll be amazed how making this simple change will result in great changes to the way you look and feel! The best part is that by nourishing your body you’ll lose weight and have much more energy too.—Sara Holliday MFT, CPT, HHP

Have a fitness, wellness, or relationship question for me? Email me at info@fitbysara.com

To Sara of Fit by Sara: “I just started taking yoga three times per week. Do I need to do cardio in addition if I want to lose weight?”

No matter what style of yoga you chose to practice, yoga is a great exercise to lengthen and tone your muscles. Depending on the type of yoga you do will determine how much you get your heart rate up, and thus how much body fat and weight you lose. For example, many Hatha yoga classes are gentle and slow moving in nature which will not get your heart rate up, whereas Vinyasa yoga classes are fluid in nature and will get your heart rate up. Although Bikram yoga will make you sweat, it doesn’t mean you will be losing a lot weight, but you will lose a lot of water “weight” so be sure to stay hydrated.

For weight loss I recommend supplementing your yoga practice with walking four to five times per week for 30 to 60 minutes, or take a high energy exercise class a couple times per week. The more you do yoga the more you will love your results- mind, body, and spirit! ~Sara Holliday MFT, CPT, HHP

To Sara of Fit by Sara: “What exercises do you recommend I do to improve my bad posture?”

Poor posture stems from tight chest muscles and weak upper back muscles. Yoga is the perfect exercise to strengthen and stretch your muscles. Besides improved posture, a consistent yoga practice results in a sexy, toned back. Here are two yoga exercises to get you started towards improving your posture. ~Sara Holliday MFT, CPT, HHP

1. Modified forward fold- Also known as a “heart opener” is a yoga based stretch which opens tight chest muscles and releases tension in the upper back. Begin with your feet shoulder width apart. Interlace your fingers behind your back.

Squeeze your shoulder blades together. While keeping your fingers

Inter-laced, bend your knees and bow forward. Relax your head. Continue to

squeeze your shoulder blades. Take five deep breaths while focusing on

releasing the tension you’re carrying in your upper body. Slowly come back

to stand. Repeat two to three times.

2. Modified back bend- Is a yoga posture to strengthen the upper back muscles

and open up the chest muscles. Begin by laying on your back with your arms at

your sides. Bring your heals towards your buttocks with your toes pointing

forward.  Press down with your hands as you lift your hips up (your

shoulder blades should be as close together as possible). Tighten your

buttocks and upper thigh muscles. Keep your chin away from your chest. As

you take deep breaths focus on opening your chest while squeezing out

tension in your upper back. If you are fairly flexible bring your hands

under your hip bones for support, this will also provide a deeper

stretch. Hold for 5 breaths and slowly lower down. Repeat two times.

If you’re a mom, then you’re busy and you may find it challenging to fit exercise into your day. It may not be as hard as you think when you make small changes to your day. When you make your health a priority you will benefit in the way you look and feel, plus you’re a role model for your kids, so they’ll be more likely to be fit too. Keep it simple, follow these 5 tips to get in your workout. ~Sara Holliday MFT, CPT, HHP

1. Workout in the morning. Don’t wait till the afternoon or evening because your to-do lists and exhaustion will be more likely to interfere with your intention to exercise. If you workout in the morning you’ll also boost your mood for a positive start to your day.

2. Workout with your kids. If your kids are old enough, go for a walk or hike together. If they are a baby or small enough to fit in a stroller, take them on a power walk and use hills to challenge your muscles for greater toning.

3. Fit in exercise whenever you can. Park your car further from the grocery store, take the stairs instead of the elevator and play with your kids. Small changes result in positive changes towards a healthy lifestyle.

4. Walk on your lunch break. Instead of using the whole hour for your lunch, bring a pair of sneakers and get in a half-hour power walk. Walking will also boost your energy and mood so you get more done and avoid the post lunch slump.

5. Join an exercise group, class, or get a co-worker to exercise with you. You’ll be more likely to stick with an exercise program if you have a group or friend holding you accountable, plus it’s more fun to workout with others.

To Sara of Fit by Sara: “How often do I need to practice yoga to see results?”

Assuming you mean physical weight loss and toning results, I would recommend doing yoga at least 3 x per week in addition to walking or some other form of cardio exercise for a total of 4-5 x per week for 40-60 min. To see maximum results you’ll need to eat healthy in addition to any form of exercise. Vinyasa is my personal favorite form of yoga that gives great weight loss and toning results. Besides looking great, you will feel more at peace and calm from yoga. However if you can’t fit in yoga 3 x per week, even if you only practice yoga once a week it will benefit you mentally, physically and spiritually.  -Sara Holliday MFT, CPT