http://www.newportbeachyogagirl.com/

Newport Beach Yoga Girl, San Diego, CA (2026)

03/17/2021

If you want to conquer the anxiety of life, live in the moment, live in the breath." -Amit Ray

Well it's a lot late...but let's get back to why the breath is so important. In my last post I talked about getting your body out of the stress response cycle. One of my favorite (and simplest) ways to do this is with the breath (via the but that's for another post). You can do this anywhere, anytime...at your desk, in your car...literally wherever! When we slow and deepen our breath it tells our body it is safe to be calm and we no longer need the fight/flight/freeze response in our bodies. Once the stress response is deactivated your blood pressure and heart rate will slow and your digestion will start working again. So here are some of my favorite super duper easy breathing techniques.

If you're interested in a little guidance with some of these breathing techniques, check out the link in my to see a little video I made a while back for a health company I work for.

✨BELLY (diaphragmatic) BREATH:

-Place one hand on the upper belly

-As you inhale expand the belly like it's filling up with air like a balloon (really push it out and feel the lungs expand)

-As you exhale gently draw the belly towards the spine

-Think about breathing through the belly rather than the chest

✨4-7-8 BREATH (modified to 4-2-6)

-While breathing through the belly, inhale for 4

-Hold at the top for 2

-Exhale for 6

-The goal is to make the exhale longer than the inhale. The counts don't matter as much so don't get hung up on getting exactly to 4 or 6.

✨SQUARE BREATH:

-Inhale for 4

-Hold for 4 at the top

-Exhale for 4

-Hold for 4 at the bottom

02/19/2021

Paradox - the union of opposites - is one of our most valued spiritual possessions because only paradox comes anywhere near the ability to comprehending the fullness of life." - Brene Brown/Carl Jung

I've been doing an end of the year post for several years now, but I have been struggling about what to post for this year. I ended last year saying I hoped that 2020 would as uneventful as 2019 and in some ways it was just that and in others it was completely overwhelming.

Everything about this year and the feelings it instilled was paradoxical. There were moments of relief and joy to be able to slow down and connect with myself and creativity, whilst also feeling the isolation dim my inspiration to gray. There were deep moments of despair and disgust watching hate (continue to) rampage this country, whilst also feeling hope that things would change. At times, I felt tough and tender; scared and brave; overwhelmed and rested.

This year showed us how paradox lives within us, our personalities, our feelings and life. We can hold both seemingly contradictory things at the same time knowing it's the paradox that makes life - so beautifully complex and difficult - worth living. And it's the people in our lives that really make a difference. Even the smallest of interactions can lift your spirits.

So here are the highlights of my year including trips to and with my travel buddies A visit from mom and some of the one time I dressed up this year and felt pretty yet no one except saw me 🤣

11/11/2020

"In the modern world, the stress itself will kill you faster than the stressor will unless you do something to complete the stress response cycle." - Burnout,

Let's talk about stress vs. stressors for a moment. Stressor = the thing that makes you stressed. Stress = the physiological response your body has from a stressor.

Stressors are things like work, a car accident, an argument, money problems, etc. Stress is our increasing blood pressure, increasing heart beat, racing mind, etc.

Let's say work is stressing us out and we leave work...the stressor is now gone, yet we still feel stressed. Why? Because our body needs a signal to know it is safe to come out of that stress response (the fight/flight/freeze mode) and turn on the RELAXATION response (rest & digest mode), and complete the stress cycle. If we do not do something our bodies will continue to stay chronically stressed. And guess what??? Chronic stress is the #1 risk factor for chronic illness. So how do we get our bodies out of that stress mode? Here are a few (my favs with the arrows):

➡️ 1. Movement

➡️ 2. BREATHE

      3. Positive social interaction

      4. Laughter

      5. Affection

      6. Cry

➡️ 7. Creative expression

➡️ 8. Look at a favorite travel pic and pretend you're there 🤣🤣

My favorite way to switch into that relaxation mode is to BREATHE. More on this in the next post, where will go into detail about some breathing techniques to use to complete the stress cycle. Try these throughout your week and see if you notice a difference. Let me know which becomes your favorite!

Post inspiration goes to . I constantly try to stress the importance of the breath in my classes/coaching sessions in order to get into relaxation mode, but it was put it in such an easy, understandable way in their book, so thank you 🙏

10/23/2020

💕Happy Friday my lovely yogis and wellness warriors💕

Just a reminder...I hope you know, you deserve everything you want out of life 🙏

Lemme say it again:
✨You deserve everything you want out of life
✨You deserve everything you want out of life
✨You deserve everything you want out of life

One more time:
✨You deserve everything you want out of life

coach

Missing those days of travel... to in ✈️🌍

10/14/2020

✨No thought is harmless✨

Which is why we must become aware of what we're thinking at ALL times and CHALLENGE those thoughts. If you're someone who is suffering from , , or , this is SO important to start in the healing process. Once we've gotten into negative thought patterns it continues to amplify and grow the negativity. These faulty thoughts can keep us in a cycle of depression or anxiety. Some of my "favorite" (meaning I do them all.the.time.) faulty thought patterns, which we call are:

✨All or nothing - things are either “black-or-white” — all or nothing. We have to be perfect or we’re a complete failure.

✨Mental filtering - takes the negative details and magnifies those details while filtering out all positive aspects of a situation.

✨Mind reading - When people assume they know what others are thinking.

✨Personalization - a person believes that everything others do or say is some kind of direct, personal reaction to them.

✨Emotional reasoning - Whatever a person is feeling is believed to be true

When you find yourself in these thought patterns ask yourself:

🌟Is what I'm thinking absolutely true or could there be another possibility?

🌟Is this way of thinking helping me?

🌟How can I respond to myself with self-compassion and caring self-talk?

This process of becoming aware of your thought patterns and questioning them is a slow and difficult one. It takes time and practice. Be patient and kind to yourself throughout the practice ☺️

If you're looking to make a change and the traditional route hasn't worked for you to stick to your wellness goals from fitness to food to organization and mental health contact me for a free consultation to see if I can help! I offer , private and group yoga classes for events like , , , , , , , as well as and .

09/28/2020

We know that our mind is a muscle and what we think about most GROWS 🌱 so why don't we ⭐Magnify praise and Minimize criticism⭐

✨What if we let praise in?

✨What if we stopped deflecting praise and compliments and received them instead?

✨What if we saw criticism for what it is, an opportunity to grow, and not absorb it into our being and change who we think we are?

✨What if we reflected on the praise and compliments and let those grow, rather than dwell on the criticism?

Imagine how that would change your perspective of yourself and your life. Imagine. We as humans tend to dwell on the negative. We'll receive 10 compliments and 1 criticism and be up all night stirring on the 1 criticism without giving the compliments another thought.

Our thoughts are FAR from harmless. When we dwell on the negative we begin to see ourselves AS negative beings. You can choose to lift yourself up through your thoughts. You have that power. Choose to lift yourself up, rather than pull yourself down. Even if it's little by little.

What is one compliment you can give yourself today? 💕

Post inspiration credit goes to and . Follow her!

07/31/2020

I was nominated for the challenge a few days ago and debated whether or not to participate. As a proud , I love the idea of women uplifting women and the simplicity of letting the women around you know that you admire them, however, posting a picture does little to bring awareness to the issues surrounding women in this world.

❤️This hashtag has been used for years, but most recently has been used to bring awareness to the that's happening in where everyday women are beaten and murdered and their killers are not held accountable. 42% of Turkish women aged between 15–60 had suffered some physical or sexual violence by their husbands or partners.

❤️How can you help? Sign the petition on change.org to get legislation passed, donate to a womens shelter: Purple Roof Women's Shelter Foundation, Small Projects Istanbul), and follow American University Turkish Cultural Club for more information.

❤️This is ONE issue women face in this world, but there are many more. It's important that we continuously educate ourselves, lift up, and support women - and not just the women who look like us and have similar experiences as us, but also seek to understand the issues of women who may face different issues than ourselves.

❤️And it's equally, if not more important for men to do the same - to educate themselves about the struggles, injustices, hardships of women - from the large issues we all are familiar with like sexual assault and domestic violence to the more hidden issues like scientific research & medical bias and the compelxites of ingrained gender characteristics and toxic masculinity.

❤️The biggest form of activism is to first educate, educate, educate yourself! Two books that have recently opened my eyes are and . I encourage everyone - men and women (but especially you guys ☺️) to pick up a book whether it's one of these or another and start to educate yourself.

@ Newport Beach, California

07/16/2020

And why is it, that my fate is to see everything and to take it all so much to heart? - Dr. Zhivago, Boris Pasternak

This quote has resonated with me since I was a teenager and seems even more relevant now. I've always felt part of my "journey/purpose" was to see and experience all that I can to gain a deeper understanding of what's around me. It's that purpose that's shaped the way I live my life. I'm an empath (who are my other empaths here 🙋). I see and feel everything around me and as beautiful as that is, sometimes it's crushing - now is one of those times. Over the past few months I've been filled with emotion. Each day, emotions seem to be fighting a battle within me. Always unsure of which will win the battle and rise to the surface, as it's always different depending on the day or hour or minute - anger, hopelessness, sadness, and sometimes even deep appreciation rises within me endlessly.

I am angry that acts of hate and inequality surrounding sexism/misogyny, racism, anti-Semitism, homo/transphobia, etc. continue to plague this world.

I am frustrated with people clutching relentlessly to denial that things like this exist individually and systematically and that they and people we want to admire (police/military/etc.) could somehow participate in these acts.

I am full of despair knowing these things have gone on since the beginning of time and seem to have taken little strides forward.

I am tired of fighting ignorance when information and education is abundant and I am ashamed of my own ignorance thinking those around me had the same views once I had left my little town of Wisconsin.

I am saddened by the lack of compassion, hate, and division of people knowing we are all connected. We are all human and bleed just as every other human does.

Yet, I am appreciative of my experiences - bad and good.

I know I'm not alone in feeling these swirling emotions during these difficult times. And this post is for those feeling everything with me. You're not alone. Keep resting when you need rest. Find laughter. Be gentle with yourself and others. Find the small beauties and enjoyments of life. Keep going. Keep feeling. This world needs you ❤️

06/18/2020

Excited to start teaching virtual Power Yoga for next week! ❤️💪❤️🧘❤️🙏

Fitspot members, look for me on Thursdays at 5:30 PST/8:30 EST. And check out the full schedule of over 20 live fitness and wellness classes every week. Can’t wait to see you there!

Interested in streaming live yoga and fitness classes for your office and employees? DM me!

06/02/2020

✊🏼✊🏽✊🏾✊🏿

04/23/2020

Dayyyummm Mother Nature you beau*ti*ful! Happy Earth Day 🌴☀️🏵️🏖️🌺🏔️🌱🌼

03/19/2020

In these times of uncertainty we become vulnerable to the unknown. Our instinct is to worry, ruminate, and stress thinking we have control to solve what's before us. However, if we can let go of the anxiousness, uncertainty can settle into an appreciation for the present moment that we may have never had in the past. Appreciation for each moment and each breath, our bodies, our health. Appreciation for human touch and connection that we once took for granted. Appreciation for extra the spent with our families or connecting with friends. Appreciation for being allowed the time to slow down, tap back into ourselves and perhaps remember lost passions. ❤️❤️❤️

This lockdown has affected me greatly. I've lost most of my jobs and having any income at all is uncertain at this point. I can't say there aren't moments the unknown brings a wrenching to my stomach and stillness in my breath. But what I can say is this time has allowed me to deepen my appreciation for the little beauties in life and I've thoroughly enjoyed having the extra time to go inward, check-in with myself, and realize what I've been depriving myself of that I've been in desperate need of - which for me is creativity. ❤️❤️❤️

Spend this time going inward. Remember it's really all the little sweet things in life that makes life worth it. likes to call this , which I love. Get in touch with those buried parts of you. Pick up that pencil or brush 🎨 ✏️ Read the books 📖 that have been sitting on the nightstand for months. Do what your soul craves. ❤️❤️❤️

Newport Beach Yoga Girl

03/17/2021

02/19/2021

11/11/2020

10/23/2020

10/14/2020

09/28/2020

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