Posts filed under Get Fit

Essential Oils for Athletes

In the world of sports, essential oils have many benefits for athletes. A university with an NCAA Division I athletic program now works with doTERRA to receive instruction on essential oils and the AromaTouch® Technique. All of their campus training facilities have implemented doTERRA products into their training and physical therapy approaches with impressive results.

3 Yoga Poses to Add to Your Daily Beauty Routine

Beauty comes in all colors, shapes and sizes, but a little TLC helps to radiate your outer appearance as beautifully as you feel on the inside. You may already have a regular skin care and hair styling regimen, but certain asanas (or postures of yoga) can also help to bring out your inner glow. 

Purify in Paradise! :: 10-Day Hawaiian Yoga Retreat

This 10-day rejuvenating immersion in yoga, plant-based food, meditation and community activities will help you to let go of whom you've become, so you can be who you truly are. 

Be Empowered by Your Morning Routine

  Photo Article Credit:  Huffington Post  by   R.L. Adams     Writer, blogger, entrepreneur, software engineer, and best-selling author of dozens of SEO, online marketing & self-development books.     Posted: 10/18/2015 10:52 am EDT Updated: 10/19/2015 10:59 am EDT

Photo Article Credit: Huffington Post by R.L. Adams 

Writer, blogger, entrepreneur, software engineer, and best-selling author of dozens of SEO, online marketing & self-development books.

Posted: 10/18/2015 10:52 am EDT Updated: 10/19/2015 10:59 am EDT

 

Routines are described as sets of behaviors that are regularly repeated, usually in the same time and place. They're steeped in habit, vigorously reiterated throughout the course of our lives. Most of our routines have been part of our daily rituals for years, if not decades.

The quality of our lives is very much derived from the same routines that we repeat daily. But of all the routines that we might posses, it's our morning routines that are quite possibly the most important. What we do in the morning helps to set the pace for the day.

And, while we would all love to have empowering morning routines that might include 30-minutes of exercise, eating a healthy breakfast, and writing out our gratitudes, it clearly doesn't always work out that way.

In fact, most of our routines at the outset of the day can't be described as empowering; they can only be labeled as chaotic. Because usually, it's a frantic rush to get ready for the day, multi-tasking our way out the door.

Sound familiar?

If you have children, then your morning routine is probably even more jam-packed. It likely involves getting the kids ready for school, making them breakfast, and ensuring they have a healthy lunch packed. Usually, this leaves little time for much else.

Yet, the mornings are the single most important part of the day. What we do in the morning helps to shape the trajectory of our lives, defines our priorities, and helps determine our likeliness to achieve our goals. Small wins and a little bit of momentum in the morning can push us a long way.

But if you feel frustrated with your morning routine, and are filled with a general sense of anxiety, fear and stress when you leave the house, then it's time to make a change. These five steps to a better morning routine will help to drastically improve our lives.

Step #1 -- Get Organized

When chaos ensues in the morning, it's usually because we lack organization. When we're organized, we can leave room for personal development. But, when we lack organization, just the opposite happens.

Yet, getting organized is easier said than done. Often, it involves a complete overhaul of our homes and our schedules. However, if you've heard the saying, "clean house, clear mind," then you know just how true this is.

Recent studies have even confirmed that clutter creates chaos. Researchers at thePrinceton University Neuroscience Institute determined that clutter prevents the mind from focusing properly, and usually ends in frustration. When we're frustrated, we often opt for silent resignation, allowing things to control us rather than tackling them offensively.

Specifically, they stated the following: "Multiple stimuli present in the visual field at the same time compete for neural representation by mutually suppressing their evoked activity throughout visual cortex, providing a neural correlate for the limited processing capacity of the visual system."

Start by organizing your home one section at a time so you don't feel overwhelmed. Pick a drawer and organize it, or pick a small space such as your cupboard and organize that. Go out and buy a cork board you can pin items to or even a chalk board you can write on. When you can visually see the things that need to get done, it's far easier to follow through.

By organizing small spaces, one at a time, we don't feel overwhelmed and we build momentum, slowing gaining more confidence.

Step #2 -- Manage Your Time

Time management is a skill that some might even call an art form. But if you're juggling multiple responsibilities all at once with little room for "me time," then you need an effective time management system.

The most popular one is the Quadrant System, initially introduced by President Dwight D. Eisenhower but later popularized by Stephen R. Covey in his book "7 Habits of Highly Effective People."

The system categorizes all of our activities based on two factors: urgency and importance. Things are either (1) both urgent and important (short term crises and problems), (2) not urgent but important (long-term goals), (3) urgent but not important (distractions or interruptions), or (4) not urgent and not important (time-wasters).

Take one week to audit your time. Jot down every activity you do in the day and next to it write the quadrant it's associated with and circle it. How much time did you spend on things that could have been avoided (quadrant 3)? How about on your long-term goals (quadrant 2)? And, how much time did you waste with quadrant 4 activities?

This should give you a strong sense on where your time is going, and allow you to better manage the little amount of time that you do have. By better managing your time, you can remove some stress and anxiety, and better prepare for an empowering morning routine at the start of your day.

Step #3 -- Wake Up Early

It goes without saying that in order to develop a better morning routine, you need to wake up early. Simply crawling out of bed at the last minute won't cut it. You need to train your body and your mind to wake up early.

How early? That's entirely up to you. But you should leave yourself with at least one hour of quiet time before things get hectic. Don't know how you'll manage to wake up at least one hour earlier? Try starting with 10 minute increments.

For example, you could set your alarm clock 10 minutes back for the first three days, then another 10 minutes the next three days, and so on. Habits build slowly over time. And if you want to instill the habit of waking up earlier, you might not want to do too much too fast.

If you increment slowly by waking up earlier by 10 minutes each time, you can rewire the neural pathways in your mind over time. Even if you're not a morning person, this process will still work for you.

Think about strengthening the tension on a guitar or piano string. By doing too much too fast, the string can snap. But, if it's slowly tightened little by little, that tensions sets in, making the string slowly adapt. And the mind works very much in a similar way.

Step #4 -- Set Goals

If you've set some goals in your life, then waking up early should become a priority. But you can't just set goals in your mind; they need to be written out before you. The act of actually writing out your goals makes a significant difference in your ability to achieve them.

Set goals that are specific, measurable, and time-based. Come up with some strong enough reasons on why you must achieve those goals. As long as your reasons are profound enough, you'll do what it takes to follow through.

Building your empowering morning routine, then, should involve tackling things that can help to advance those goals forward, also known as quadrant 2 activities when it comes to effective time management.

As long as you can organize your space and manage your time, you'll leave room to work on the things that will matter most to you in life. Strong goals will help inspire you to move forward and slowly build momentum over time.

Step #5 -- Focus on Health Wellness

Your morning routine should also be focused on health and wellness. You need to ensure that you're targeting a sound mind, body, and spirit. There should be an exercise component involved, no matter how small it might be. Even 10 minutes of brisk walking is enough to develop the deeper habit of more strenuous exercise over time.

Another component of your morning routine should involve gratitude. Find everything you can be grateful for in your life, and write it down in the morning. Have nothing to be grateful for? There's always plenty to be thankful for when we truly search.

The act of writing out our gratitudes for even 5 minutes in the morning helps to shift our focus from what we don't have to what we do have. That move from a state of lack to a state of abundance translates into everything that we do because our thoughts are that powerful.

Other things like eating a healthy breakfast, meditating for 15 minutes, and creating a massive action plan for the day should take center stage. But none of this can be done without waking up early, and in part ensuring that you get enough sleep.

Building an empowering morning routine doesn't happen overnight. But, over time, with the insertion of small changes, it does evolve into something wonderful. The biggest hurdle is not to allow bad habits to creep back in and to revert back to our old ways.

Yoga Anywhere: Poolside in Vegas Pt. 3

SHINE with Rainbeau Mars :: Season 1, Episode 38

Yoga is a great way to stay fit and healthy, but what if there's no space to practice? In Part 3 of this series poolside in Las Vegas, Rainbeau demonstrates that yoga can be done anytime, anywhere!

What are your favorite yoga poses to do at home or on the go? Let us know in the comments below.

Thank you for your support, sharing and subscribing!

ra'yoKa Teacher Training in Hawaii 2015

Refine your practice and discover the art of teaching yoga with a destination retreat at our haum away from home, Hawaii! We’re on a mission to build a team of leaders ready to take on the imperative of healing our communities and the planet. 

This 10-day intensive is the foundation for our 200-hour Yoga Alliance certified Teacher Training to become a ra'yoKa (c) Instructor and help lead our Harmony Haum Initiative. Email us at rsvp@rainbeaumars.com for more information or to apply today.

Meeting with a Master, Yogi Sharon Gannon-Part 5 "Favorite Beauty Food Recipes"

SHINE with Rainbeau Mars :: Season 1, Episode 29

In Part 5 of this special Shine Series Interview with amazing yogi and activist, Sharon Gannon we discuss her favorite recipe for beauty.

To learn more about Sharon Gannon, Jivamukti Yoga School and her book "Simple Recipes for Joy", visit http://jivamuktiyoga.com/

Thank you for your support, sharing and subscribing!

Yoga Anywhere: Poolside in Vegas Pt. 2

SHINE with Rainbeau Mars :: Season 1, Episode 28

Yoga is a great way to stay fit and healthy, but what if there's no space to practice? In Part 2 of this series poolside in Las Vegas, Rainbeau demonstrates that yoga can be done anytime, anywhere!

What are your favorite yoga poses to do at home or on the go? Let us know in the comments below.

Thank you for your support, sharing and subscribing!

Meeting with a Master, Sri Dharma Mittra - Part 3 "The Way"

SHINE hosted by Rainbeau Mars :: Season 1, Episode 27

In Part 3 of this Shine Series Interview with Sri Dharma Mittra, founder of Dharma Yoga, we discuss the disciplines for health care--and how to learn to live by "the way".

Sri Dharma Mittra, 75 years wise, honors us with his experience for achieving longevity, flexibility, stamina and peace of mind.

To learn more about Sri Dharma Mittra and the NY Dharma Yoga Center, visit http://dharmayogacenter.com/

Thank you for your support, sharing and subscribing!

Yoga Anywhere: Poolside in Vegas

SHINE with Rainbeau Mars :: Season 1, Episode 20

Yoga is a great way to stay fit and healthy, but what if there's no time to practice? Rainbeau demonstrates that yoga can be done anywhere, even poolside in Las Vegas!

Thank you for your support, sharing and subscribing!

A visit to The Mile High Stadium for some Yoga w/Rainbeau Mars

SHINE with Rainbeau Mars :: Season 1, Episode 18

Rainbeau takes you to Colorado's Mile High Stadium and shares the fun of yoga. 

Our power grows exponentially when we gather together. Have you ever participated in a large size yoga class or event? How did it affect your practice? What did the energy feel like in the room (or field)? Let us know down in the comments!

Thank you for your support, sharing and subscribing!

21DSC SUPERSTAR BOOTCAMP :: WEEK 3

21 Day Superstar Cleanse Workout Plan: Week 3 from BeFiT Bootcamp is the final installment of our 3-week training guide that takes you through a day by day workout plan using some of the many versatile, result-driven, body-sculpting yoga workouts. 

This rejuvenating lifestyle program offers invigorating yoga workouts, guilt-free recipes and inspirational tips to living a health-filled life, and was designed to re-shape your body and make you feel younger, healthier, and ready to take on the world. Kick-start your weight loss potential as you boost confidence and tone your entire body with one of the best in the business in just 21 days!

This week, build core strength, sculpt lean muscle, burn fat, and tone the hips thighs buns, arms, legs, shoulders, chest, abs, and back. We'll help you re-shape your entire body with key guidance on how to take time to realize the most radiant and healthy version of yourself through exercises, tips, and nutritional guidance. See below for links to this week's featured workouts as well as your daily plan breakdown.

Week 3 Workout Plan:
Day 15- Yoga for Bootylicious Buns & Lean Legs
Day 16- Yoga for Arms
Day 17- Superstar Beauty Tips
Day 18- RMLifestyles Meditation Gift to You
Day 19- Yoga Energy Flow
Day 20- Yoga Detox Workout
Day 21- Smile! Focus on smiling today and check out The 21-Day Superstar Cleanse book for more health, beauty and fitness tips and recipes to ignite your superstar glow!

Week 3 includes 4 workouts and 3 tips on healthy foods and nutrition. You will need a yoga mat, a towel and bottle of water to complete this week's routine. Consider creating a playlist each week to include the featured workouts for the following seven days.

Be sure to push yourself to be your best, but listen to your body as you go into your third week. Remember, practice makes perfect, so the more you do these moves, the stronger you will get as you refine your form and ramp-up progress. How you feel now will be your benchmark for getting stronger. Try taking pictures of yourself to track progress and be your best as you uncover new definition with each result-driven workout. As you grow stronger, consider challenging yourself by adding additional pre-workout cardio exercise to maximize results. 

21DSC SUPERSTAR BOOTCAMP :: WEEK 2

21 Day Superstar Cleanse Yoga Workout Plan: Week 2 from BeFiT Bootcamp is the second installment of our 3-week training guide that takes you through a day by day workout plan using many versatile, result-driven, body-sculpting yoga workouts.

Meeting with a Master, Sri Dharma Mittra - Part 1

SHINE with Rainbeau Mars :: Season 1, Episode 8 

Broadcasting from New York City, the Big Apple, we bring to you a special Shine Series Interview with Sri Dharma Mittra founder of Dharma Yoga.

Sri Dharma Mittra, 75 years wise, honors us with his experience for achieving longevity, flexibility, stamina and peace of mind.

To learn more about Sri Dharma Mittra and the NY Dharma Yoga Center, visit http://dharmayogacenter.com/.

Thank you for your support, sharing and subscribing!