When I take my dog for a walk, I’m absorbed in all of my “to do’s” when suddenly, my dog, Karma tugs on the leash. As I’m awakened from my trance, I see that Karma is absorbed in every scent and sound, oozing with pure joy. It is in these moments that I feel and see the beauty that he is drawn too.
As I teach yoga, I feel I’m a vessel carrying the same message, to be present in your body and take in everything about the moment. Again, I too am reminded that pure joy exists when we let go of thought and use all of our senses to take in the present moment. Thank you, Karma. ~Sara Holliday MFT, CPT, HHP
If you’re human and over the age of twenty, then it’s likely that you have an abundance of “to do lists”. To-do lists result in crowding your mind with thought leaving your shoulders, back, and head tied up in knots. When your mind is engulfed with thought, it makes it challenging to enjoy the special moments with your family and friends. Quieting your mind takes practice, but once you learn how to do it you’ll experience multiple benefits. You will be more focused with your tasks and finish them faster, and you will be more present and joyful with those you love most. Use the 5 tips below to quiet your mind.
1.Take in Nature. Go for a short walk to calm your mind. Become fully aware of your surroundings by taking in everything surrounding you such as the sounds, animals, plants and breeze.
2. Nourish Your Body. If you are hungry honor your body and give it fuel. Our brains function much better when we have proper nourishment.
3. Breathe. A simple deep breath brings oxygen to your entire body. Breathing fully releases stress and quiets the mind.
4. Rest. When you feel overwhelmed and tired give yourself permission to rest. A short rest can do wonders for clearing out unwanted thoughts.
5. Sit Quietly. Take a few minutes each day to sit quietly. Notice the thoughts that are in your mind. Take deep breaths while imagining that your exhale clears out any unnecessary thoughts. ~Sara Holliday MFT, CPT, HHP
In this You Tube video, “Super Simple Weight Loss Tip, Part 2″ I share a weight loss tip that’s so simple you won’t even believe it! I talk about the importance of keeping our bodies hydrated so we don’t mistake thirst for hunger. Many of clients followed this simple tip and were amazed at how quickly they lost weight.
Often our bodies aren’t hydrated so we think we are hungry when we are actually thirsty. The best way to stay hydrated is to drink plenty of water. Being a Mom, I’m often on the go so I bring a stainless steel water container with me. This type of container keeps my water at a good tempature, and it’s always around me so I never forget to drink it. The more you drink water, the more you’ll notice that your body craves it. If you wait until you’re really thirsty, then you’ve waited too long, and your body is already dehydrated. The recommended amount of water is 6-8 glasses of water per day, or more if you are active. I refill my 16 ounce thermos twice a day. By staying hydrated you’ll notice that you’ll no longer mistake thirst for hunger and you’ll eat less which will result in weight loss. ~Sara Holliday MFT, CPT, HHP
On today’s YouTube video, “Improve Your Digestion & Decrease Bloating“, I shared that I considered myself to have good digestion, eventhough I oftened experienced bloating and discomfort prior to getting my period. I was so bloated one time that I looked pregnant, and was actually afraid that I was! Shortly after I was introduced to a probiotic, which really helped me. Probiotics are healthy bacteria which helps restore balance to the digestive system. Shortly after taking the probiotic, I noticed that especially around my menstrual cycle, I no longer experienced bloating. In fact, I felt surprisingly good! I felt so good, that I shared the positive effects with my Mom who had struggled with digestive discomfort for many years. After a short time she too felt a positive difference and called the probiotic “magic pills”. I then introduced the probiotic to my good friend, and she too noticed a significant difference in how she felt, especially prior to getting her period. She told me, “I even was able to wear my skinny jeans!” My husband’s parents who are nearly 80 also said they felt better than they have in a long time after taking the probiotics.
The difference between the probiotics I use and the ones you’ll find over the counter is they are patented with a coating so they don’t dissolve until they arrive in your intestinal tract. Most others are dissolved by the acids in your stomach, so they never make it to your intestines.
You can find more information about the probiotic I use (and am so excited about) by clicking here: PROBIOTIC –Sara Holliday MFT, CPT, HHP
In Super Fast Toned Shoulders & Arms Part 2 my dog, Karma joins me while I demonstrate a challenging, yoga based workout that will tone and sculpt your shoulders and arms. This workout is similar to the first Super Fast Arms & Shoulder workout I demonstrated, however I add an additional chatarunga. In addition to strengthening the shoulders and arms, the chatarunga firms the chest muscles. In this toning sequence begin in a push up position also known as “plank”. Make sure your bottom is down and your head is in line with your shoulders. Lower to chatarunga by bending your elbows back behind you while keeping your arms by your sides. If possible hover an inch or two above the ground. If you’re not strong enough yet, lower your belly all the way to the floor. Inhale to upward dog (keep your elbows in at your sides while slightly straightening your arms, and look up), exhale to downward dog (lengthen your tailbone towards the ceiling while pressing your heart center towards the floor). Work up to repeating plank, chatarunga, upward dog, downward dog up to 15 times. This is a more challenging sequence so take your time with it. With continued practice you will soon be pleased with your toned, sculpted shoulders and arms~Sara Holliday MFT, CPT, HHP
In this YouTube clip “Super Fast Toned Arms & Shoulders“, my cat, Mr. Chi joins me once again as I demonstrate a simple way to tone and define your arms and shoulders. Many people ask me if I lift weights to tone my arms, and you might be surprised to find that I don’t! But I do practice yoga regularly, and have found that yoga has given me and the many students I teach, amazing results! In this exercise, I demonstrate a downward dog to plank variation. You will repeat downward dog to plank 8 times (optionally extending one leg up while in downward dog). Then hold plank position for 8 counts. Repeat the whole sequence once more. You will notice that this exercise strengthens your arms, shoulders and as an added bonus, your abs too!! Have a great workout! ~Sara Holliday MFT, CPT, HHP
In this YouTube video “Super Fast Toned Thighs & Buttocks” I demonstrate a simple yoga based workout designed to firm and tone your thighs and buttocks. I begin in yogi squat- keep your spin straight, tuck your tailbone, turn your feet out slightly, and bend your knees so they are in line with your ankles. Next turn over your right foot into open arm Warrior One. Make sure your back foot is turned out slightly, your shoulders are down, and your right knee stays in line with your ankle. Open up into reverse warrior two while maintaining the lunge. Come back to yogi squat and repeat Warrior One to Warrior Two to Reverse Warrior Two. Work up to ten repetitions of the entire sequence. You’ll soon find that yoga is a wonderful way to firm and tone your entire body. ~Namaste, Sara Holliday
In this You Tube clip you will see Super Fast Ab workout part 3 which will tone and tighten your waist and abdominals. In addition to firming your abs in a super short period of time, if you keep your knees together you’ll firm and tone your inner thighs too. To do this workout, sit stragiht with your knees bent, and imagine you are holding a ball in your arms. Lean back until you feel your abdominals tightening. Then twist slightly towards the right and hold for 8 counts, then twist to the left and hold for 8 counts. Repeat the twist for 4 counts to each side, then 2 to each side, then alternate right and left for 8. Then hold it in the middle for 8 counts. Work up to repeating the entire set. Super fast ab clips are simple, effective and only take a few minutes. Remember, you will tone the muscle with these exercises, but how you eat will determine how defined your abs look. Stay tuned for nutrition tips and more super fast workouts. ~Sara Holliday MFT, CPT, HHP
As I was saying in the first “Super Fast Abs”, you can work deep into the abdominals in a short period of time. In this YouTube clip my cat, “Mr. Chi” joins me as I explain that besides looking good, firm abdominals will help support your spine so you’ll be less likely to experience low back pain. In this exercise I target your waist and abdominals. Begin on your back with your hands behind your head. Bring your knees up so they are over your hips. Keep your back flat and bring your left elbow towards your right knee and repeat the abdominal crunch 4 times. Then do the same thing on the other side. Then do a set of 2 to the right and 2 to the left for to sets. Then lift your knees and chest together in the center for a slow set of 8 crunches. End with 8 pulses of the upper body. Repeat the sequence one more time. Feel the burn!! ~Sara Holliday MFT, CPT, HHP