Tag: mindfulness

5 Essential Tips to a Calmer Mind

5 Essential Tips to a Calmer Mind

Happy HUMP day y’all!

For this weeks post I wanted to share with you tips I’ve been using to help calm my ever-so-racing mind! Being an adult is hard AF. The number one thing that’s been giving me a bit of anxiety lately has been around finances. Who else can relate? It’s unfortunate that money tends to be the number one culprit behind anxiety and stress for the average person. As you all know, I left my steady paycheck to pursue starting my own business. Luckily, I have no family, kids, college tuition, etc. to pay for…but that doesn’t mean I’m not covering rent, internet, gas/electric, car insurance, car payments, groceries, boston city parking tickets and tow fees (LOL) and oh just trying to have a social life as a 25-year old living in a thriving city. Yep, costs certainly add up and unfortunately, they’ve been leaving me with quite a bit of stress these days. I know I’m not alone and knew I had to share with you my personal tips that help me to calm my crazy mind. I wish I could say these would help to solve all financial issues (haha wishful thinking) BUT they certainly help to get into a right headspace, to then be able to better tackle solving those financial burdens.

1) Take a walk and listen to your favorite podcast.

I know this sounds obvious, but I promise you it’s an INSTANT mood-booster and gets your mind off of things. Find a podcast (or two) that you’re super into and commit to listening to them on walks. My podcast list is growing which leaves me with more motivation to get out the door and kill a podcast or two each day. Plus, the added vitamin D is SO crucial and hello, walking = happy endorphins!

PS – here’s a quick list of some of my fave podcasts at the moment. They’re all available on itunes and are FREE!

  • The Chasing Joy Podcast (positivity, wellness, self-love)
  • The Skinny Confidential: Him & Her Podcast (wellness, blogging/business tips, marketing your brand)
  • Actually Adultish (wellness, “adult” things for people in their 20’s and 30’s)
  • Rich Roll Podcast (wellness, entrepreneurship, spirituality, veganism, endurance training)
  • BulletProof Radio (wellness topics)
  • The Lively Show (high vibe living, law of attraction)
  • Let it Out with Katie Dalebout (wellness, positivity, self-love, entrepreneurship)
  • The Balanced Blonde: Soul on Fire (Spirituality, health & wellness)

2) Essential Oils, Diffusers, Candles, and Incense

This has been a big part of my practice lately, whether during yoga, meditation, or just hanging out at night before bed. Lavender oil can be rubbed on the back of your neck, your third eye, on the inside of your wrists, or pillow before going to sleep. The aroma of the “lavender helps to remove nervous exhaustion and restlessness, while increasing mental activity.” I love adding it to my diffuser before going to bed.

I’m also obsessed with lighting candles and incense. Incense are so cheap to purchase, you can buy various scents (including lavender if you wanted to keep up with that calming trend), they smell amazing, and instantly have a calming effect on me. I think personally, incense remind me of a yoga studio, which tends to be a calm, peaceful place that I can mindfully take myself to in the comfort of my own home.

3) Get upside down AND practice light, restorative yoga.

When in doubt, I always get upside down! Whether it’s headstand, forearmstand, handstand or just a simple, legs up the wall, inversions have been proven to have a calming effect on the mind and get the blood circulating which is KEY. If you can’t do a headstand, DON’T YOU WORRY! It’s just as effective to put your legs up the wall! Find any way to get your legs comfortably vertical. Also, peep my blog post on simple yoga moves to help relive stress and anxiety!

4) Whip up a calming beverage before bed or in the morning. It also never hurts to have a side of Cacao Vegan Chocolate πŸ˜‰

There are a number of go-to concoctions I’ll whip up if I’m feeling super stressed or anxious. Most importantly, you certainly want to AVOID caffeine if you’re already feeling very uneasy. My go-to beverages include:

  • a calming tea: chamomile tea, peppermint tea, lemon balm tea, passion flower tea, rose tea
  • OR you can boil warm water, add fresh squeezed lemon, fresh ginger, and a drizzle of honey
  • CALM VITALITY – all natural anxiety relief powder that you add to warm water. Promotes healthy magnesium levels and calcium intake. You can learn more about the product here.
  • Make a healing “golden milk”. Golden milk is a medicinal drink that has been used for years in eastern medicine. Simply add 1 tsp of turmeric, a splash of cinnamon, ginger (optional), cardamon (optional), a pinch of black pepper, 1 tsp coconut butter (optional) a sweetener of your choice (maple syrup, honey, or organic vanilla extract) with 1 cup of warm coconut milk and mix well. Occasionally I’ll throw it in my nutribullet, but if I’m lazy, I just use a mini whisk! I love having this before bed. It makes me feel SO good and you get so many anti-inflammatory benefits!

And for my favorite go-to vegan chocolates?

5) MEDITATE.

I know, I know you probably hear this ALL the TIME. But, I promise you, it does help and can instantly put you in euphoria. I had been playing around with different methods of meditation, which I’ve shared below.

  • Guided meditation. There are SO many free ones on youtube. Just search “5 or 10 minute guided meditation” and find one you like.
  • Candle light mediation. Best done in the dark (Either early morning or at night). Sit upright on the floor. Stair into the candle without trying to blink as much as possible. After 5 minutes or so, close your eyes and focus internally on your third eye. You should see a colorful image of the flame still burning. Use that as your focus point. If you lose it, you can open your eyes again and refocus on the flame for another minute or so before shutting the eyes again.
  • Silent, seated meditation. This has been working the best for me lately, however, I advise you play around with timing of the day. I used to try and practice in the morning but found this just did not suit me well. I started mediating between the hours of 4-6pm which seem to work MUCH better for me. Usually at this time of day, my to-do list is out of my head and I’m actually read to just sit and be mindful. I’ll usually set my timer for 10 minutes, while sitting up right on the floor with a block under my butt (helps with comfort).

Though these work well for me, everyone is different! Play around and see what works for you. Also, if you have any ideas/or tips that aren’t posted about, please comment and share below! I love hearing what everyone else does to relieve stress and anxiety.

5 Yoga Moves to Help Relieve Anxiety and Stress

5 Yoga Moves to Help Relieve Anxiety and Stress

Hello everyone!

For this weeks blog post I wanted to share with you some fairly simple yoga moves to help reduce anxiety, stress, worrisome, and so on! Trust me, you’re not alone. We all likely go through periods in our lives whether it’s personal or work related, where we’re feeling overwhelmed, helpless, unsure of ourselves, and so forth. There are so many natural remedies out there we can look to in order to help reduce the anxiety and stress we may experience from time to time. I myself have a strong type-A personality which leads me to put un-necessary added pressure on myself, which ultimately surfaces feelings of doubt, uncertainty and of course, can be the leading causes of my anxiety or stress I may experience.

As soon as I’m feeling any of these emotions bottled up, I now find myself naturally on the yoga mat – even if it’s for 10-15 minutes, to bring myself to the present moment, BREATHE, close my eyes, and truly feel myself and the stress go away as I flow through these poses. You only need just 10 minutes a day to incorporate these poses, whether it be first thing in the morning, mid-day, or just before going to bed. The last thing I want to call out is that no pose is PERFECT. We’re all at different levels, we all have various strengths and flexibility throughout the yoga practice. It’s important to not put to much pressure on whether your legs are straight or your back is perfectly curved – what’s important is to truly FEEL the stretch. Close your eyes and let your mind and body naturally connect. This feeling you will find is where yoga happens.

1) Dandasana – Staff Pose / Janu Sirsasana – Head to Knee pose

How to get into pose 1: Sit on the mat comfortably with your legs stretched out in front, flex the toes and try to keep your legs together. Place your hands by the sides of your hips and ensure your mounds of your hands are firmly grounded next to you. As you firmly press into the mat, you should automatically feel your spine elongate.

*This is a great post to begin with before moving into Janu Sirsasana (the next pose below).

How to move into pose 2: Firmly ground one leg long into the mat. From staff pose, bend one knee in and place your foot on the inner thigh of your opposite leg that is lengthened and grounded into the mat. It also helps to soften your belly, engage you butt, and then inhale up and lengthen your arms above your head. As you exhale, fall forward, placing your body over your lengthened leg. It’s OK to have a bend in your knees as you really want to feel this stretch lengthen your spine and stretch your lower back. It’s also helpful to use a strap as a variation!

Additional benefits: helps with digestion, relieves menstrual pain, calms the mind

2) Baddha Konasana – Bound Angle Pose

How to get into this pose: You can feel free to begin from staff pose (as explained above). From here, ensure your butt is firmly grounded and you bring your heels to meet. This will help to ensure you’re externally rotating your hips and this activation will help to intensify the stretch. Continue to lengthen through the tailbone through to your spine and grip your hands around the feet. Feel free to bend forward for a variation of this stretch.

Additional benefits: improved circulation, alleviates menstrual pain, hip-opener

3) Uttana Shishosana – Extended Puppy Pose

How to get into this pose: This will feel like a mix between child’s pose and downward dog! Begin in table top by coming onto all fours. You’ll want to be sure your shoulders are directly above your wrists and that your hips are inline with your knees. From here, you can begin to walk your hands out in front of you, keeping them lengthened. As you exhale further into the pose, you can begin to shift your hips back towards your heels. You should feel a nice stretch in your spine as you maintain a bit of a curve. Feel free to rest your head on a block or to the floor in front of you.

Additional Benefits: stretches spine and shoulders

4) Ustrasana – Camel Pose

How to get into this pose: **Before moving right into this pose, ensure you’ve properly stretched out your back with possible variations of baby cobra, upward facing dog, locust pose, or spinx!! This is important as the camel pose is a intense backbend stretch. To start, you’ll want to begin in a kneeling position, hip-width distance apart. Next place your hands on the inside part of your hips and push your chest open, while your shoulder blades then press towards one another (further expanding your chest open). From here, you can begin to gently lean your head backwards, but be careful of your neck, especially if you’ve had any injuries here! At this point, you can choose to move into a couple of variations as seen below. It tends to be easier with the blocks by your side or by curling your toes up to add extra length if you’re unable to move as deeply into the pose. Be careful not to hold this pose too long. Come up slowly and beware of dizziness and high blood pressure. You may choose to start with an easier variation and then move into a more challenging one on your second round.


Additional benefits: relives menstrual pain, eliminates constipation, increased stretch around neck, hips, butt, etc.!

5) Viparita Karani – Legs up the wall Pose (aka one of my FAVORITES)

How to get into this pose: First of all, this is easily my favorite pose to do. I love doing this while in bed right before I go to sleep. It’s such a calming pose and you can really feel the tingly benefits from it as it drains your lactic acid and circulates your blood. Before moving against the wall, you’ll want to think about your height/distance from the wall, your flexibility, and whether you’ll need any added support under your lower back for comfort. You don’t need to worry about being at a perfect 90 degree angle, just ensure you’re feeling comfortable with where your lower back and sit bones fall. This should NOT be a straining pose. You should be able to hold this pose between 5-10 minutes to soak up all of the amazing benefits. Try playing around with variations/different support using a blanket or a block, etc. Enjoy!

Additional benefits: insomnia, mild depression, headaches/migraines, digestive problems

Hopefully these moves help to reduce any of that stress and anxiety if practiced daily. Feel free to leave any comments, follow/message me on my instagram page @eatrunandallinbetween or email me at: pappascalli@gmail.com with any questions πŸ™‚

Yoga Challenge…lets goooo

Yoga Challenge…lets goooo

So recently, my body has been failing on me. I wake up with back aches, head aches, tight legs, and so on…you get the picture. I mean it’s not like I don’t stretch after practice, (I probably could do a little more), BUT for some reason I still wake up and go through the day feeling pretty crappy. So as part of a new commitment to myself (and since I didn’t give anything up for lent…), I’m going to attempt to do at least 10-20 minutes of yoga everyday. Doesn’t sound too hard right? Yet, for SOME reason it is nearly impossible to find 10-20 minutes throughout the day where I feel a) relaxed (somewhat important for yoga…), b) energetic/motivated, or c) just literally don’t have the time! But then the more I thought about it, these are all just excuses. It literally takes waking up a few minutes earlier than usual, or squeezing in some night time relaxation before bed. And, the best part of it…it ONLY benefits me. So, I decided to finally stop complaining, follow my own words of advice and just fit it in my schedule.

photo-26

Today was my first attempt at this new challenge I’ve posed on my self. And you know what? It felt GREAT! Luckily Monday, Wednesday, and Fridays are a little easier to find time in my schedule since I have no classes. I finally got a decent sleep in last night, woke up around 9:30, made myself some coffee and oatmeal and then around 11 I did a short 20 minute yoga session. Easy as that! I looked around on youtube and found a session that sounded appealing and fitting for my needs at the time. You can find the morning routine I did by following this link: 20 Minute Yoga Class: Energy Boost

Basically this session was a great way to “open the heart” which in turn helps to boost your energy and just WAKE UP! This was perfect and was exactly what I needed this morning. This is also great because I didn’t sweat at all, it didn’t wear me out for practice later this afternoon, and it was a relaxing way to get a good stretch in for the day. Additionally, for years, I’ve been reading and hearing about how great yoga is for runners. As a team, we’ve done the occasional group yoga sessions during pre season and I absolutely LOVE those but I didn’t make an effort to keep that up as a frequent routine.

These benefits for runners (and for anyone in general of course!) include:

Increases flexibility and strength –> Many runners do yoga as a form for cross training or on an “off day”; ultimately yoga helps to realign and stretch the muscles and bones that runners strain everyday…this in turns helps to prevent injuries!
Post-Workout Recovery –> Hard tempo or interval workout on the track? Try some post yoga stretching after (of course with a protein bar before hand πŸ˜‰ )…this well help with a good recovery!
The practice of Mindfulness and “being in the moment” –> Here’s something I ALWAYS need to work on whether it’s during a race, workout, run, or even outside of running. The combination of breathing techniques, patience, and relaxation can be great for this.
A sense of Balance –> Yoga will help both to create balance in life as well as keep you physically balanced while running.
Overall Improved Performance –> A more flexible body will lead to less injuries and increased strength which will ultimately lead to better performance! And don’t we all want that?!

*Check out ‘The Benefits of Yoga for Runners’ and ‘Yoga for Runners’ for more about these great benefits!

Based on the above reasonings, I’ve concluded that yoga rocks. Honestly, taking 10-20 minutes out of your day for yoga totally outweighs any other excuse you may have. Also as a side note…the above yoga mat pictured was a gift I got like freshman year of high school from PB teen. I obviously had unrealistic expectations than seeing as I’ve barely broken it out since 2006! I definitely only wanted it because it was pink. HAHA I’m the worst…so typical of myself. Anyway, like I’ve also said in the past…committing your time to yoga is YET another excuse to purchase some cute lulu lemon essentials πŸ˜‰ Just saying.

So, what I would suggest is to find a few youtube sessions that have 10-30 minute yoga sessions for you to follow on your own in your room (OR outside when it starts getting warm out…that way you can work on your tan TOO!). If your school fitness center offers yoga classes…definitely suggest taking those, especially if you’re a beginner! And lastly, there are plenty of yoga classes popping up everywhere, so I suggest exploring outside of your school if you’re up for it! However, those can sometimes get quite pricey so keep that in mind πŸ™‚

Hope this has inspired you try out some yoga. NAMASTE.
tumblr_lybb94SsUM1qga1lio1_1280

*ALSO, be sure to check out my instagram account @eatrunandallinbetween for my day-to-day meals and some workout pics!!
* {not my image pictured above}


%d bloggers like this:
%d bloggers like this:
%d bloggers like this: