Step Beyond Your Comfort Zone

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I heard someone once say, "the magic happens when you step out of your comfort zone". This phrase has really stuck with me and I come back to these words of wisdom when I am fearful of putting myself out there. While I still get stuck in ruts and hide from change, I try to catch myself when I feel this happening.  

Over the years, I have definitely stepped beyond my comfort zone in some big ways. So far I have lived in 2 foreign countries, moved around the world and across the country for 2 career changes, traveled on my own to 8 countries, competed in full contact kickboxing competitions and fell on my face numerous times when trying to master side crow.  In each of these experiences I remember the vibrancy of my nerves, the butterflies in my stomach and the edge of fear. However, each of these situations taught me something new. Some of the lessons were painful, but each experience has made me a better version of myself.

Some of my best memories that involved me leaving my comfort zone have been found on the road. When I stepped off the plane on my first trip to India I was excited, nervous and a little apprehensive about whether I made the right decision to travel there on my own. That 5 week adventure had its ups and downs as any trip will, but overall it was amazing. To have a positive experience traveling in India one must be willing to embrace the unfamiliar. Amidst the chaos, the crowds, constant sensory stimulation and heat, I found peace. I found joy, I found presence, I found kinship, and I found a connection to this amazing and spiritual place. My time in the Himalayas was a big part of each of these treasures.

The Sherpa people of Northern Nepal have named Mt. Everest (the Himalayas and the world's tallest peak) Chomolungma or "Mother of the World". This speaks to the deep reverence people of that region have for these mountains. The Himalayas exude power, majesty and command respect. Next year I will again be traveling to the mighty Himalayas, this time by way of Nepal. And this time I will have the great pleasure of traveling with a dear friend and anyone who is inspired to join us on this grand adventure. 

Along with Kimi Marin, I am hosting "Journey to Nepal". We will hike together, practice yoga, explore the treasures of this fascinating country, and take our yoga off the mat by volunteering in a small village hard hit by the recent earthquakes. This is an adventure you don't want to miss. And you have just 3 more weeks to get in on the special early bird pricing. Contact me today at warriorflow@gmail.com for more information on this once on a lifetime adventure. Step away from a traditional vacation and wander from the comforts of home. Who knows, it just might change your life!

Breathe, Balance, Bliss

As nature makes its way from summer to fall, I too find myself in a place of transition. Nature is graceful. The air become crisp, the days gradually grow shorter, and the leaves start to gently change color. My transition has been a bit bumpier. I have been in the process of moving to a new home, I'm sure that all of you can relate to all that this entails. There is always something to be done and it is easy to get caught up in the stress and lose grounding. In addition to all of the extra work on my plate, it is important for me to  ensure all of my private clients and yoga students who see me every week are still taken care of. Then there is self care; I need to find the time to take care of myself too. 

Mindfulness practice is vitally important to keep balance during times of chaos. The rhythm of life is in a constant state of fluctuation. Sometimes life feels spacious and calm, and other times life becomes more demanding and we take on a frantic energy that feels restrictive. The dance lies in how we maneuver.

When life is spacious do you become lazy or do you take the time to observe and reflect? When life becomes hectic do you live in a state of anxiety or do you strive for peace amidst the chaos? It is easy to get trapped in anxiety and stress. The only way out is to pause, breathe and take time to tap into what brings you balance.

A few months ago I wrote about finding your passion, what are YOU passionate about? Delving into this part of you is a great way to press pause and bring yourself back to a mindful state. Whether it be art, books, writing, yoga or music, taking a break to do what you love is an important part of self care. I am a big believer in the importance of this. Stress can weaken the immune system, take the nervous system into overdrive and cause tension in the body. Taking breaks when you need them, even for short periods of time is imperative to long term wellness.

Transitions are a challenging part of life that can test our resolve and patience. Taking time to breathe and find balance during these times of stress can help you to achieve moments of peace. Tap into your breath, find balance, create your bliss. 

Parallel Paths

When I started dabbling in yoga it was mostly curiosity and the desire to improve my flexibility. My body was also beat up and tired from martial arts and I thought that yoga would be good for me. I thought it would help my back pain (which it did). But I also thought it would be too slow for me (which it wasn't). My weekly practice became something I really looked forward to, even though at that point it was secondary to my martial arts practice. When I started really listening to the messages that were shared at the beginning of my yoga classes I realized that the spiritual aspects of these 2 paths are similar. 

When I began my martial arts journey in Taekwondo, we were taught a list of principals to follow as part of the path. Contrary to what I had originally thought, this path was not just about being tough and learning how to defend myself. There was so much more to it. Within the Taekwondo system there are 5 tenets, or principles, that are an important aspect of the system. These tenets are courtesy, integrity, perseverance, self control, and indomitable spirit. To be an honorable student, one is encouraged to live and practice under these principles. 

The spiritual system of yoga also has a set of ethical guidelines. These guidelines can help us live in harmony with others, and with ourselves. These principles are non-violence, truthfulness, non-stealing, non-excess, non-possessiveness, purity, contentment, self discipline, self study and surrender. To apply these principles to everyday life, we have to look at them from different angles. For example, while it's obvious that it's wrong to cause physical harm to others, non-violence also applies to harmful speech. This might prove more challenging to adhere to. When practicing truthfulness are you doing so in a way that is not hurtful to others? Literal interpretation of these guidelines is not always enough, one must view these principles through a wide lens. 

When considering the tenets of Taekwondo and the ethical guidelines of yoga the overlap became clear. Courtesy correlates to truthfulness, integrity to non-stealing, perseverance to self-study, self-control to non-excess and indomitable spirit to self-discipline. Realizing this overlap made me realize that the two paths I have been on are not really two paths at all, but one path with steps that shifts their rhythm. Some days I need sun salutations to remind me to live my life from a place of contentment. Some days I need the catharsis of round house kicks to bring me back to my indomitable spirit. Sometimes I find myself running in too many directions and I use inversions to remind me of the need for perseverance. Sometimes I notice myself becoming lazy and losing track of my goals and I practice my spinning kicks to reaffirm the need for self study.

Both martial arts and yoga give me great joy and I feel blessed to have found these passions in my life. Martial arts gave me confidence and a sense of belonging when I needed it most. It continues to help me cultivate mental and physical strength, attributes I am proud to posses. Yoga provides me balance, peace and a connection to myself and others. All of which are important for a well rounded life. What brings you strength? What are your passions? How do you connect? I would love to hear your stories. 

Nourishment and Protection

I spent the 4th of July weekend rafting on the Deschutes river. It was a wonderful trip and a much needed break. We contemplated not going because of the extreme heat but in the end decided the heat and sun would just add to the adventure. When we got to the river Thursdaynight just before dark, the heat of the day was still heavy in the air. By the time we got settled in and were relaxing by the river, the moon had come out to greet us. The full moon shone brightly over the river, the basalt cliffs loomed over us and the warm air enveloped my skin. The scene was magnificent, the backdrop set for what was sure to be an amazing weekend. We would just have to remember to take care of ourselves.

I love summer and I have definitely had more than my share of days purposefully baking in the sun seeking to achieve that "perfect golden tan". Growing up in the midwest, we didn't have much time so sometimes we even used baby oil to really get a good burn. I know, crazy right! Thankfully, the baby oil burns are years behind me and I am much older and wiser now. Even though I am more careful than I used to be I do still love the sun and sometimes get so wrapped up in outdoor fun I forget to protect my skin and stay hydrated. 

On our trip to the Deschutes I was determined not to get a miserable sunburn and was well aware of the need to drink a lot of water in the extreme heat. (the temperature broke 100 every day!). Even in the morning hours I was sure to apply my SPF 30 sunscreen liberally and reapplied several times throughout the day. I protected my skin with a long sleeve shirt in the heat of the afternoon and the only time I didn't wear my hat was in the water and after the sun went down. 

When choosing what strength of sunscreen you should get, its beneficial to understand the difference. Here is a LINK to a helpful diagram that breaks down the efficacy of different strengths, explains the different types of rays and their effects, and gives recommendations for frequency of application.

As a nutritionist and personal trainer, I often talk to my clients about the importance of staying hydrated. Sufficient hydration is important for digestive health, skin health, can reduce joint pain and helps us to flush waste products out through our sweat and urine. On an average day I aim to drink 75 ounces of water. Add 100 degree heat into the mix and I knew I needed a lot more. My goal was a gallon. (unfortunately I didn't quite make it).

It was a wonderful weekend rich in laughter, stunning scenery and relaxing floats down the river. I feel blessed to have had the chance to experience it and to live in a place that is lush with so much amazing natural beauty. I am pleased that I enjoyed my weekend mindfully and managed to take care of myself along the way. 

I hope you all are having a safe and enjoyable summer so far. What have you been up? Share your summer adventures and photos on my Facebook page. Stay cool, stay protected and stay hydrated.

The Process Of Passion

As many of you know, I have been a student of  martial arts since I was 24 years old. Under the guidance of my amazing teacher Sahnya Thom in Milwaukee, WI, I was exposed to a wide range of styles and techniques within kickboxing, Taekwondo, and Jeetkundo (a blended martial arts style pioneered by Bruce Lee). I left Wisconsin in 2015 to start a new career in Portland and my physical practice of martial arts was pushed to the back burner. The practice was crowded out by my yoga practice and the challenges of starting a new career. That being said, I never lost that feeling of passion for martial arts. I knew I deeply missed it but was always making excuses. I told myself I didn't have time, I couldn't afford it, I didn't know a good school to go to. This winter I finally committed to a regular practice again and decided to try a new art form at Portland Shaolin Center. Here I found my passion again. 

Getting back to my first passion has really lit a fire in me. It feels amazing to reconnect to that inner warrior that has carried me through so much in my life. I am reminded of my power, my talents and my desire to live with passion and courage. 

Walking into the Shaolin Center on that first day was daunting. I wondered if my ego could handle going back to white belt. I wondered if I would still be good at it. I wondered whether it would be a good fit. I felt the fear of being new. Then it came back. The belt didn't matter, the movements came, and the fear dissipated. Connecting to this passion has filtered into other areas of my life. My yoga practice has become more focused, I am meditating more, and I have been commuting by bike most days. Most importantly, my self-confidence has been given a boost. How can your passion, whatever it might be, facilitate change in your life? How can you change your life practices to shift your consciousness? This practice might be yoga or another physical endeavor. It might be a creative art.

Whatever it is, connecting to your passion can have a powerful effect on all aspects of your life, if you tune in. 

Take time to investigate what stirs passion in you. What can you let go of to get you out of a rut. My negative patterns are to make excuses to avoid what is hard; to hide behind my fear of failure. What patterns can you let go of to allow for a shift of consciousness.  What can you renunciate to make space to grow and transform? What steps can you take to renunciate fear, move into courage, and live fiercely?