Stick to the plan!

Top 3 Ways to Stick to a Fitness Plan with Mind, Body, and Spirit Alignment

If you have ever started a fitness journey, you may know how difficult it can be to stick to it. It takes a lot of discipline, motivation, and knowledge to maintain a healthy lifestyle. Often, we can start with a lot of enthusiasm, but it can be hard to sustain this momentum over time. However, by aligning your mind, body, and spirit, you can improve your chances of staying focused on your fitness goals. Through this blog, we will share the top 3 ways to stick to a fitness plan with a holistic approach.

Set Clear and Realistic Goals -

When you have a specific goal in mind, you are more likely to stay committed to it. So, set yourself a realistic goal and have a clear understanding of what you want to achieve. For example, if your aim is to lose weight, set a target weight loss goal and a realistic timeline for achieving it. Create a plan that includes small, achievable goals for each week, and track your progress regularly. Celebrate every milestone you hit, no matter how small it may be. Setting goals helps keep you motivated and aligned with your fitness journey.

Find the right workout routine for you -

Working out can be mundane and uninteresting if you do not enjoy the routine. Finding the right workout routine that suits your preferences is essential. Choose a workout that aligns with your mind, body, and spirit. For instance, if you love nature, incorporating some outdoor activities like hiking, running or cycling, can energize your body and relax your mind. If you love yoga, try different styles like Hatha, Vinyasa or Restorative yoga to find the one that suits your current needs. Finding the workout routine that connects you with your inner self can help you find peace, positivety in your journey.

Incorporate Mindfulness -

Fitness is not only about physical exercise but mental awareness. Incorporating mindfulness into your daily life can help you stay committed to your fitness routines. Meditation helps you control your thoughts and emotions, decrease stress, and increase self-awareness. Try meditating before or after your workout to set a peaceful mindset. Be present during your workout, engage your senses, and stay in tune with your body. Integrate positivity into life by seeking out affirmations or quotes that connect with you and center your focus on them.

Now that you know the top 3 ways to stick to a fitness plan with mind, body, and spirit alignment, start implementing them today. Remember, it's not about being perfect, but about progress, and the daily devotion to achieve your goals. Mindfulness is not only the way of life, but its also the path to a healthier, happier you. Enjoying your journey is crucial in your fitness plan. Including these key points into your fitness journey will help you stay healthy and motivated.

Seasonal Transitions with Grace

Seasonal transitions can often bring about a sense of chaos and uncertainty as nature undergoes its own shifts and transformations. As we move from one season to another, our internal landscape can mirror the external changes, leading to feelings of imbalance and disarray. In a world where the only constant is change, it's essential to explore how these transitions impact us on a deeper level.

As we journey through the changing seasons, we find ourselves navigating a dance of chaos and harmony. Just like the natural world around us, our emotions and energies ebb and flow, mirroring the rhythm of the earth. The shift from one season to another can evoke a sense of restlessness, prompting us to reevaluate our lives and inner aspirations.

In the midst of seasonal transitions, celestial events such as lunar and solar eclipses play a significant role in shaping our consciousness. Eclipses have long been associated with introspection, release, and transformation. During these potent moments, we may feel a heightened sense of emotional intensity and spiritual awakening, urging us to delve deep into our subconscious and let go of what no longer serves us.

Amidst the whirlwind of seasonal changes and cosmic influences, mindfulness and exercise emerge as powerful tools to navigate this tumultuous terrain. Practicing mindfulness allows us to ground ourselves in the present moment, fostering a sense of clarity and inner peace amidst the chaos. Engaging in physical activity, whether it's yoga, Pilates, or a simple walk in nature, helps to channel our energies and release any pent-up tension.

As we embrace the chaotic beauty of seasonal transitions and celestial events, we are reminded of the cyclical nature of life. By approaching these shifts with a positive, energetic, and curious mindset, we open ourselves up to profound growth and transformation. Let us greet the dance of chaos and harmony with open hearts, knowing that mindfulness and movement will guide us towards greater alignment and inner peace in the ever-changing tapestry of existence.

Let's embark on this transformative journey together, embracing the magic of seasonal transitions and celestial influences with grace and resilience.

Discover the power of PRANA

Do you ever wonder why a deep breath can make everything feel a little bit better? That’s the magic of prana, your life force energy, working behind the scenes. Prana flows through every breath you take, connecting your body, mind, and spirit. By learning to harness this incredible energy, you can bring more balance, clarity, and vitality to your life—both on and off the mat.

But how exactly do you tap into this invisible power? That’s where pranayama comes in! Pranayama, the ancient practice of breath control, is the key to unlocking the full potential of your prana. And guess what? You don’t have to be a seasoned yogi to start exploring the benefits.

What Is Prana and Why Does It Matter?

Prana isn’t just air—it's energy. Think of it as the life force that fuels everything you do. When your prana is balanced, you feel energized, focused, and grounded. When it’s out of whack, you might feel scattered, tired, or anxious. The good news? You have the power to guide your prana, and that’s where pranayama steps in.

Pranayama, which means “extension of the life force,” is a series of breathing techniques that help you regulate your energy, calm your mind, and invite more vitality into your everyday life. Whether you're dealing with stress, fatigue, or just need to hit the reset button, pranayama is the tool you never knew you needed.

Dive Deeper with The Lotus House 200/300-Hour Yoga Schools 🌿

Ready to take your relationship with your breath to the next level? At The Lotus House 200/300-Hour Yoga Schools, we dive deep into the study of prana and pranayama. Whether you're a beginner or looking to deepen your teaching practice, our immersive training will transform not only your understanding of yoga but how you live your daily life.

Here’s what you’ll gain from our program:

Explore the Science and Philosophy of Prana

Learn the ancient wisdom behind prana and how it influences your energy, emotions, and overall well-being. You’ll understand the deep connection between the breath and the mind and how to harness it for a more balanced life.

Master Pranayama Techniques

Discover various pranayama practices designed to energize or calm your mind. From energizing Kapalabhati to calming Nadi Shodhana, you'll walk away with a toolkit of techniques to use whenever you need to shift your energy.

Integrate Breathwork into Your Daily Life

We’ll teach you how to weave pranayama into your personal practice and yoga classes. Whether it’s grounding yourself before a big meeting or teaching students how to relax after a challenging sequence, pranayama will become your superpower.

Elevate Your Well-Being

When you transform your relationship with your breath, you transform your life. You’ll experience more clarity, focus, and peace, and leave with the tools to share that sense of well-being with others.

Whether You're Just Starting or Ready for More...

Our 200/300-hour Yoga Schools are designed for everyone! If you’re just starting out, the 200-hour training will give you a solid foundation in yoga philosophy, pranayama, and how to apply these principles to your life. If you're already teaching and ready to dive deeper, the 300-hour program will take your practice (and teaching!) to the next level.

🧘‍♀Ready to Dive Deeper?

Breathing is something you do every single day—why not turn it into a powerful tool for transformation? Join us at The Lotus House Yoga School, where you’ll learn how to unlock the full potential of prana and pranayama, and take your yoga practice to new heights.

Take the leap—enroll today in our 200hr or 300hr Yoga School and transform your life, one breath at a time.

Breathe in. Breathe out. Live fully. 

Journal prompts for Mothers

We have the power to see our world through different lenses. We can dwell on the imperfections or celebrate the beauty in our lives.

Imagine saying, "Apple Watch, prepare me for the uphill battle, with my hair styled and minimal rest." It's in these moments, when surrender seems tempting, that you are undertaking the most challenging endeavor of your life. This sensation can arise from a monumental crisis or a series of minor setbacks. Sleepless nights come whether you're caring for a newborn or worrying about your grown child. The most demanding aspects of motherhood rarely coincide with restful nights. At work, just when you are striving to excel, unforeseen complications can emerge, triggering a narrative of failure.

"I am a failure."
"Something has to change."
"I cannot continue like this."

This is heartbreak in a new form. Although you've fortified your heart over the years, this resilient armor appears to be dissolving.

JOURNAL PROMPT:
Reflect on a recent event that triggered a narrative of failure.
What storyline did it awaken within you?
How does your inner dialogue respond?
Are you sleeping well?
Do you feel the urge to fight or retreat?
When have you felt this way before? Can you recall the first time?

This pattern repeats throughout our lives. Though the nature of our challenges changes, they stir narratives of unworthiness. It's like a spotlight illuminating the most vulnerable parts of our psyche, revealing where we feel undeserving. We often scapegoat these aspects to rationalize why we face challenges again. Recognize that healing this is your responsibility. This isn't solely about difficulties with your children or work. You possess the resources to confront and resolve those issues. Your responsibility lies in healing these narratives to free yourself from their grip and prevent them from passing through generations. Heal for your well-being and for the sake of your children.

Feeling like a failure reflects the tender spots within us being exposed. Retreating or hiding from challenges is a natural response. When our children, whether infants or adults, become the challenge, the sense of failure can overwhelm us.

Begin your healing journey now. These tools will serve you throughout life. Healing isn't linear, but with time, the spiral tightens. As you encounter this in the future, your response will quicken, and you'll spend less time wanting to quit. Ultimately, you will welcome this feeling as an old friend, recognizing that it simply needs a touch of love and understanding.

Inhale deeply, then release with an audible exhale. Close your eyes and delve into your inner self. Ask, "What must I hear to feel safe?"

Why join a yoga studio?

Lotus House of Yoga is a boutique studio, that means we specialize in what we do. It means that we are committed to the craft of movement and our intention is to serve you ans your changing needs.

If you've been working out at home or using fitness apps, you've likely appreciated the convenience and flexibility. Yet, there's a unique energy and set of benefits that you can only experience a studio. Let's chat why making the switch could be a game-changer for your wellness routine.

Feel the Vibes of Community

One of the standout features of Lotus is the vibrant sense of community. Unlike larger, impersonal gyms or solitary app-based workouts, we foster a close-knit, welcoming environment. You'll find yourself surrounded by like-minded individuals who motivate and encourage you, creating a supportive atmosphere that makes every workout session enjoyable.

Why it matters: Exercising in a community helps boost motivation and accountability. You're more likely to stick to your wellness goals when you have a network of people cheering you on.

Expert Teachers

Lotus prides itself on having highly trained and passionate instructors. Whether you're into yoga, sculpt, pilates, or beat based cycling, our expert teachers bring a level of enthusiasm and knowledge that can transform your workouts. They provide personalized attention, correct your form, and help you get the most out of each session. We also LOVE what we do, and you can feel it!

Why it matters: Expert guidance ensures that you're performing exercises correctly, reducing the risk of injury and maximizing results. Plus, learning from passionate instructors can reignite your love for fitness.

Accountability in Community

In our studio, you're not just a number. Our instructors and fellow members notice when you miss a class and motivate you to keep showing up. This sense of accountability is often the missing piece in home or app-based workouts.

Why it matters: Regular attendance leads to consistent progress. When others expect you to show up, you're less likely to skip workouts.

Unique Features of Lotus House of Yoga

We're proud to offer a range of classes that cater to diverse fitness interests and goals. Our studio is the only one to provide exceptional yoga, sculpt, pilates, and sculpt classes all under one roof. This variety ensures that you never get bored and can continually challenge yourself in new ways.

Why it matters: Variety in workouts keeps you engaged and prevents plateaus. Having access to multiple types of classes in one place simplifies your fitness routine.

Nothing compares to the invigorating atmosphere of Lotus House of Yoga. From the sense of community to expert instruction and unparalleled quality, the benefits are clear. Ready to experience it for yourself? Join us at our studio and discover how we can elevate your fitness journey. Book your next class HERE!

How a true beginner starts yoga

How a True Beginner Starts Yoga: A Journey to Mindfulness, Strength, and Healing

We started Lotus House of Yoga over 14 years ago with the hope that we could open the doors wide to invite more people into yoga. Yoga has become a popular practice for those seeking mindfulness, inner peace, improved health, and enhanced flexibility. But for beginners, yoga can be quite intimidating, especially when it comes to choosing what type of yoga to do, or how to prepare for the class. As a true beginner, you may not know where, when, or how to start. But worry not, this post aims to share insights with fellow beginners who are just starting their yoga journey.

Know Your Why

Before starting yoga, knowing the reasons why you want to try it is essential. Understanding your purpose and goals will help motivate and guide you throughout your journey. Some might want to reduce stress levels, improve physical strength, or get more spiritually connected. To start, ask yourself: What are my expectations from yoga? Why do I want to try it? I suggest writing your why in your notes section of your phone!

Research and Choose the Right Class

Choose a class based on time and style Convenience for your schedule is key. That doesn’t mean easy though. You may need to wake up ealier, dedicate a lunch break, or come to class after work. Remember you can come to our classes in person or livestream online! Our classes range from Power, Flow, Slow Flow, and Yin and it can be complicated to know where to start. If you are truly brand new, start with a Slow Flow. If you have worked out before, if you have taken a few classes in the past, then start with a Flow. All of our classes (except Slow Flow) are heated, you will sweat! Each class has its own unique set of poses, movements, and pacing that cater to specific needs. Each teacher is dedicated to your fulfillment and ease in class.

Find a Buddy

Starting yoga with a friend or family member is an excellent way to stay motivated and accountable to your practice. Plus, practicing with a partner makes it more fun and supportive. A buddy can help keep your practice consistent and inspired. Together, you can track each other's progress and celebrate milestones along the way.

Listen to Your Body

Lastly, one of the most critical aspects of yoga is learning how to listen to your body. Always pay attention to your breathing and stay in tune with how your body feels. Yoga is not a competition or a race. Honor and respect your body's limitations and accept where you are. As you consistently practice, you will notice increased flexibility, heightened awareness, and a deeper mind-body connection.

Starting something new can be both exciting and overwhelming, but remember that yoga is not solely about mastering the poses. It is a journey of self-discovery, connection, and growth. Taking the time to prepare mentally and physically for your yoga practice sets a strong foundation for your success. Embrace each step of your journey with enthusiasm, patience, and mindfulness. Let the journey guide you towards inner strength, holistic wellness, and healing. With love, Mary Clare

Finding Peace in Chaos: Using Yoga Breathing Through a Crisis

Hey family, I write to you today from the center of my heart. The world is in crisis, to say the least, and sometimes it can feel like we're holding on for dear life. No matter what chaos you are feeling, the stress and anxiety that come with uncertainty can be overwhelming. In times like these, it's more important than ever to find ways to ground ourselves and find inner peace. One powerful tool for doing this is yoga breathing. In this post, we'll explore how yoga breathing can help you navigate a crisis, and offer some tips for incorporating it into your daily routine.

Breathing is something we take for granted, but it's essential to our survival. Focused breathing can have incredible benefits for our mental health, reducing anxiety, stress, and depression. The practice of yoga breathing, or pranayama, takes this to the next level, combining breath and movement to regulate the body and mind.

One of the most accessible yoga breathing techniques is called Ujjayi. Also referred to as "vital breath or ocean breath," Ujjayi consists of breathing in and out through the nose, using a slight contraction of the throat to create a gentle ocean sound. This audible breath helps to anchor the mind, providing a point of focus and calming the nervous system. Sometimes I say, breathe in through your nose and out through a closed mouth. Try a few rounds now.

Another powerful breathing technique is Box Breathing. This technique involves breathing in for four counts, holding for four counts, breathing out for four counts, and holding for four counts before repeating. This rhythmic pattern helps to calm the mind and body, promoting a sense of relaxation and control.

If you're new to yoga breathing, it can be helpful to start with a short practice each day. Find a quiet place where you feel comfortable, set a timer for five minutes, and focus on your breath. Pay attention to the sensation of air moving in and out of your nose, and the rise and fall of your chest and belly. When your mind wanders (as it inevitably will), gently bring your attention back to your breath.

As you become more comfortable with yoga breathing, you can incorporate it into your daily routine. Try Ujjayi or Box Breathing when you're feeling overwhelmed, anxious, or agitated. You can do it sitting at your desk or in your car, or find a quiet spot to practice.

At the end of the day, yoga breathing is simply about tuning into your body and breath. In a crisis, breathing can be a lifeline, a tool for finding calm amidst chaos. By practicing yoga breathing regularly, you can build resilience, reduce stress, and cultivate a greater sense of peace and groundedness. So take a deep breath, and know that you have the power to weather any storm. With love, Mary Clare and the Lotus House Family

Are we in a lonliness epidemic?

Why do so many people feel lonely?

Loneliness has become a growing concern in the United States, with experts referring to it as a "loneliness epidemic". Studies have shown that a significant percentage of Americans report feeling lonely and isolated, which can have negative effects on physical and mental health. Factors such as social media use, changes in family structures, and an increase in remote work contribute to this trend. However, I think that in general, some of us are burnt out. When you combine a few different intentions into one event, you take the burden off of the overwhelm and loneliness. Lotus House events promote fulfilled social connection, through community events and group classes.

Yoga can help prevent loneliness in several ways. First, Lotus House yoga classes foster a supportive and welcoming environment that encourages social interaction and a sense of belonging. This can help combat feelings of isolation and loneliness.

Additionally, yoga can also help reduce stress and anxiety, which are often associated with feelings of loneliness. By practicing mindfulness and focusing on the present moment, individuals can cultivate a greater sense of calm and well-being, which can improve their overall mood and outlook on life.

Finally, yoga can also help improve physical health, which is linked to better mental health outcomes. Regular exercise can boost mood and energy levels, and may also reduce the risk of certain health conditions, and it can increase your longevity.

Lotus House events support your wellbeing because they provide opportunities for social connection and a sense of belonging. Being part of a community and engaging in shared activities fosters positive relationships and creates a support network. This can lead to increased feelings of happiness, satisfaction, and overall well-being.

Learn about the events coming up at Lotus House here!

With love, MC

How Do I Start A Morning Routine?

How do I start a morning routine? We have the actions for you in 4 easy steps. Surprise, surprise, it actially starts the night before. Here are the easy and simple steps to start revolutionizing your early morning. This whole method will not take longer than 5 minutes and you will feel the effects all day long!

Your Morning Routine in 4 steps

• Set Your Intention

• The thank you breath

• Drink 16 oz of room temperature water

• Do malasana (yoga squat pose) for 30 seconds

Set your intention.

The night before, take a moment to visualize the time you want to wake up. See the numbers on the clock. See your body sitting up in bed. See yourself grateful for a new day.

The Thank You Breath

As soon as you wake up, repeat Thank you on your inhale and thank you on the exhale. Do this as you fill up your water glass.

16 oz of water

Drink 16 oz of room temperature water after you urinate. It is important to eliminate stagnant energy before you drink that water. Try to avoid ice cold or super hot water as this shocks your inner system.

Malasana Squat

Stand with your feet wider than hips distance. squat down as low as you can go. Hands can be on the ground or at the center of your heart. Stay here for 30 seconds or about 5 slow breaths. You can sway side to side or be completely still and notice your breath.

Get ready for an awesome day! You just set the stage for everything to unfold with ease. Keep this exactly the same for at least 3 weeks and then notice the difference! Let me know your questions in the comments below. And if you DO it, then how do you feel?

MC