The Four Agreements

 "The Four Agreements" by don Miguel Ruiz

Be Impeccable with Your Word

Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

Don't Take Anything Personally

Nothing others do is because of you. What others say and do is a projection of their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.

Don't Make Assumptions

Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.

Always Do Your Best

Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

What is your Body Telling you?

When I first started my yoga practice it was all about the asanas (physical poses). I placed so much of my energy, and based much of my judgement, on having the perfect pose, or being able to physically get into each pose. We all know yoga is a journey. Week by week I add a different skill to my practice. Whether it's breathing techniques, or shortening my time spent in restoring asanas, I am constantly adapting into what has become my full time yoga lifestyle. I know I'm not the only one with a desire to practice all aspects of yoga, so I wanted to share an extremely helpful tool which has benefited my journey. 

Reading your body! 

Your body is constantly sending you cues, letting you know what works and what doesn't, but if your not listening you'll miss these signs and possibly deal with negative repercussions. 

Yoga is all about the balance of ease and effort. If you feel your body straining, if you notice your breaths are shorter or if your holding your breath, than you've most likely gone too far for your body at the present moment. If your quick to hit the mat getting out of a pose, (which is just as important as getting into them) perhaps you needed a slight modification (even if its just for that particular day). It's amazing that you've finally mastered wheel, but if you abruptly drop to your mat afterwards, your losing all the beneficial value of the asana. You need to exit each pose with the same ease and grace you used to get into it. 

So, remember to go easy on yourself. Everyday is your first practice. Live in the now and accept each pose as a successful step in the direction of healthy yoga lifestyle. 

Hope these tips are helpful!

See you on the mat =)

The intention of the week at CPY, is charity. Charity is giving whole hearted and expecting nothing in return. Often times we do things for others, while expecting something in return. That isn't true charity because were waiting to be acknowledged. The truth is all the gratitude you need will show in yourself, and the way your charitable acts make you feel. Through out my life I have been blessed with so many people who have done wonderful things for me. People who have showed me, and continue to show me, the definition of whole hearted giving. In return I've learned to give myself. More recently, I've taken every opportunity I can to help anyone and everyone. It might be as simple as holding a door for someone, or having a friend over who needs a little company. These small things don't take much, but they make a huge difference in my day, and more importantly my character.
During YTT we've been doing Karma Yoga, which involves charity and giving back. We'll be at the Human Society in North Myrtle Beach later today if anyone wants to join!

Ultimate State of Love and Happiness!

In YTT we've been taking meditation to another level. Meditation is a tool, which can be used many different ways. During one of our daily meditations we were asked to think of someone in our life, who needs forgiving. This concept is so important to me. In order to truly move forward, you need to let go of the past, or "what no longer serves you," as Tara says. Many of us unintentionally hold grudges towards people. Regardless of how monumental the situation, this anger can only hurt the person holding on to it. As we went deeper into our meditation, I eventually pictured myself. I was really surprised to see anger towards myself, but the more I thought about it, the more sense it makes. We have all these expectations for ourselves, and we critique ourselves, we even make limitations for ourselves. It's really important to remind yourself to lighten up on YOU! Forgive yourself, hold dreams, not expectations, and act in ways, which lead you closer to your ultimate state of love and happiness!

Have a great Memorial Day weekend!

Everything you need to know about Kids Yoga!

You're never too old, or too YOUNG, to start your Yoga Journey. Kids yoga classes have become increasingly more popular. I know we've talked about yoga in schools before, but lets take a deeper look at the all around benefits of Kids Yoga. 

Yoga is an ancient art, which provides you with the ability to link your heart, mind, and body. Yoga is not just a work-out and at CPY, we promote yoga as a lifestyle, filled with health, happiness and goodwill. 

As we grow we learn the basics of life. We learn not to compare or judge others, to focus on our responsibilities, to take better care of our bodies, and hopefully we learn NOT to sweat the little stuff. An early yoga practice, gives your child a head start in a life. It provides them with an easy access Yoga Tool Box, filled with strength, confidence, and stress busting techniques.  Kids' Yoga classes and programs are a safe, fun learning environment, where kids can make friends who share common healthy interests. 

A regular yoga practice helps kids develop better body awareness, self-control, flexibility and coordination. Flowing through poses challenges their minds and bodies, while improving coordination. Children will also learn to channel impulses in a positive way, and better regulate their emotions. ONE more thing! Yoga builds confidence. Yoga is a non- competitive sport where children can embrace their true authentic self. You’re child will feel confident, calm and at peace when they practice, and their yoga journey will grow and blossom just like they will!

“By practicing yoga regularly, students’ develop a new routine that replaces impulsion with more thoughtful, rational actions.” 

Yogabenefitskids.org

I can't stress this enough, Yoga is an extremely positive way for children to spend their free time. Often times busy schedules slow down during the long summer break. Kids stay home more often now. They spend a lot of time on the Internet, and watching TV. In some cases idle time can become problem. If you have too much time on your hands, your more likely to engage in unhealthy activities.    

Restore, Recharge, and READY!

A great yoga practice means doing what feels right for your body. As yogis we all know when our bodies are to their limit, and we can always resort to Child's Pose. These few seconds of refueling actually helps us to challenge our bodies to push even further through the rest of the class.




At CPY, Vinyasa flow is never the same sequence of poses. Tara keeps our focus by adding new poses or new variations, but the one consistent pattern, is challenge to recovery. We push our bodies, restore momentarily, and push again. So what if our busy days were made around short, "child's pose moments?" It might never be socially acceptable to literally go into child's pose whenever ever you need to (unless your a yoga instructor... go YTT!). Its funny to think of people in an office setting, or in a shopping mall breaking for a minute, and laying in child's pose, but we all do need a break from the high stress aspects of the day. Our minds and bodies need a second to restore, so were not running on empty all the time.


Sometimes, I'm quick to think my body is, "to its limit," for the day, but once I take a break, I'm amazed by how much energy I still have in me. 


I read an article this week about napping shortly while working. Which I think should be more common. When I visited Italy in high school, I was amazed that so many businesses close for lunch. They work through the morning, close for a long lunch, and re open for dinner. Regardless of what time you take lunch, I definitely love the idea of stopping whatever your busy doing and resting. 


In yoga we've mastered the ability to clear our mind and enter our, "yoga focus." Now we need to use that focus in different chunks of your day. Stretch, take a nap, or just go outside and close your eyes. You'll probably be surprised by how much energy you still have in you for the rest of your day.

Guacamole and Fish Tacos, for Cinco de Mayo!

I know I just did a recipe last week, but since its almost Cinco de Mayo, I thought I'd do a little healthy Mexican inspired meal. Fish tacos are a great meat alternative and perfect with cold bean salads and guacamole or salsa. If you are planning any holiday BBQs, this recipe is perfect. Also, if you have a grill these all are much better grilled.



Healthy Guacamole
Chickpea Salsa (inspired by Tara)
Soy Grilled Swordfish
Roasted vegetables

 Vegetables:


First, boil the beets for about 15 minutes. Beets take a long time to soften.
Then chop the vegges. Season them with 1 teaspoon of coconut oil, one garlic clove, salt, and pepper.
When the beets are done chop and add them to the vegges. I used 1/2 sweet potato, 2 beets, white onion, string beans, yellow squash, and zucchini. 
Place in the oven on 350' for another 15 minutes.




OR grill your vegges! I miss having a grill they come much better with a grill!













Chickpea salad:




I haven't cooked with Chickpeas in so long, but Tara mentioned them in class this week and they really are awesome!


1 Can of Chickpeas
1 teaspoon coconut oil
1 teaspoon garlic salt
1 teaspoon chili pepper
diced onion
diced cilantro
and one diced tomato.
MIX*

Trade the chickpeas for black eyed peas if you want to be more Cinco de Mayo festive!

Healthy Guacamole:



1 Avocado
1 teaspoon garlic salt
1 teaspoon coconut oil
1lime
1 jalopeno diced
1/2 tomato diced
Diced red onion
Diced cilantro
MIX*
The Guac isn't only good for dipping, I also put in my fish taco.

Pan seared Soy Sauce Swordfish:







Each swordfish steak gets:
1 teaspoon coconut oil
1 teaspoon garlic salt
Cover in low sodium soy sauce.
Turn you stove top on high!
As soon as you put the fish on cover it with another pan. This way the smoke isn't over powering.
Cook to your liking. I leave it about 2 minutes. 1 min each side.
You can slice the fish for your taco.

We like to use whole wheat wraps as soft tacos, but any taco or wrap will do. 
I hope you use this recipe with friends this weekend!

Happy Cinco de Mayo everyone!!