Zen Body Yoga + Wellness

Spreading the Zen to Tulsa!


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Finding Your Life’s Purpose

Diagram

Written By: Amy Miller

I’ve seen this diagram in the past, but it’s making its way around social media again and it still resonates with me.  Part of what I do as a Life Coach is to help people find their “Purpose.”

Spiritual Wellness is one of the 8 dimensions of well that I cover in 21 Days to Well and as a Life Coach.  Spiritual Wellness involves having meaning and purpose and a sense of balance and peace and may or may not include Religion.

Some elements of Spiritual Wellness include prayer, meditation, or personal reflection as well as understanding other’s beliefs and values. There should be a direct relationship between your personal values and your daily actions. Ultimately, we are talking about the self-awareness and understanding of your place in the universe, your purpose in life, your true passion.

Often, we are not immediately aware of our “purpose in life”.  Maybe you even think there is no such thing as a “purpose,” but it is here, in your purpose, that you will find true fulfillment.  Your purpose in life may not be something profound like “to heal others” or “to teach the next generation” or “end war.”

One purpose may be “to love” or “to be happy” or “to take care of my pets” or “to find and share my gift.” We may get so caught up searching for our Life’s Purpose, that we forget we may have many purposes.  But how do we find them?

We find our purposes by following our hearts and intuition and trusting ourselves to make the right choices. Listen to the thoughts that occur to you during or after meditation.  During meditation, we open the channels of communication between our mind and our unlimited awareness.  Listen carefully, as it will often be as quiet as a whisper and it might be overshadowed by the voice of the world – what you have been nurtured and enculturated to believe.

Try this exercise.

  1. Keep a notebook and pen just for writing down your plans for your future.  I like to have a pretty notebook and a special pen that I don’t use for anything else.  I keep mine in my bedroom because it is a calm space where I feel safe.  You might have a special meditation room or an office that makes you feel at your most comfortable.  Keep your notebook and pen in the place where you most often meditate.
  1. Practice meditation daily, even if only for 5 or 10 minutes.
  1. Once your meditation has become easier and you are able to let the mind and body relax for 5 minutes or more at a time, begin occasionally saying to yourself “reveal to me my highest calling” just before you begin to relax.  Then forget about it; don’t start thinking about what your calling is or should be.  It will only be revealed to you when you stop thinking and listen.
  1. During your meditation, if a thought pops into your mind, quickly write it down and then go back to meditating.  Don’t explore the thought now; that will close off your connection to your all-knowing spirit and set the human mind to work.  You can take care of that later.
  1. Remember that not every thought that comes into your head during this time will be an answer to your question, but it is usually placed in your mind for a reason.  Listen!

Don’t get discouraged when life doesn’t seem to be moving in the direction you want.  Sometimes, when things don’t happen in our lives exactly the way we planned or on the time frame we imagined, we think all is lost.  However, we ultimately have the knowledge of the way life is meant to unfold and while it doesn’t always meet our conscious expectations, if you listen to your heart and soul, the path you are on will not fail you.

Set-backs on your path are there to teach you something.  The sooner you learn from these trials the sooner you can get back on track to fulfilling your purpose.  As you explore your purpose, don’t be afraid to let it evolve and change.

Within each of us is a deep understanding of our values and through allowing our conscious minds to uncover these values, we can apply our personal strengths and abilities to create our purpose, our goals, our legacy.  Through this process we become the author of our destiny.  Every choice you make is a part of your life story but your story progresses in any way you choose.  Whatever you want with all of your heart, you can make happen.


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Toxin Elimination Bath

bath

Written By: Amy Miller

Place 2 cups of Epsom salts and one cup of baking soda into a tub, run the hottest water you can stand and add 8 drops of lavender oil. Soak for 20 minutes and allow yourself to sweat. When you are finished bathing, wrap yourself up in towels and go under the covers and sweat some more. You should feel very relaxed and sleep soundly.

There are thousands of different dietary recommendations and philosophies, and new ones come up every day. The very best way to figure out your personalized diet is to begin to pay attention to how you feel as you explore different ways of eating and being. In the process of cleansing, you will begin to recognize which foods may not be serving you, despite what you have read or been told.


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What is Self Myofascial Release and How is it Done?

photo

Written By: Amy Miller

Also known as Trigger Point Therapy, myofascial release is a soft tissue therapy that can ease chronic muscle pain caused by scar tissue adhesions in muscular (myo) fascia.

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures but it can become restricted due to disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Damaged fascia is a leading cause of chronic pain and decreased flexibility.

A trigger point is a small patch of tightly contracted muscle, which cuts off the blood supply to that part of the muscle resulting in irritation, aching or down-right pain. Trigger points are a key factor in headaches, neck aches, back pain and many other common ailments like carpal tunnel syndrome, sciatica, ear aches, and toothaches.

Almost everyone has a head start in self-diagnosing trigger points, because almost everyone already more or less knows what it’s like to have a muscle knot. If you have ever had muscle stiffness, tried to massage out that annoying spot in your neck or back, then you already have some experience with this — you have trigger points. You have pain and stiffness that feels like it’s in your muscles.

Trigger point therapy has gained popularity among athletes, particularly runners and cyclists, but it is beneficial for even the most sedentary individuals.

There are indirect and direct ways to release myofascial tension and I love both! First, you can indirectly release the tissues by simply stretching, because fascia covers all organs of the body, muscle and fascia cannot be separated. When you stretch a muscle, you stretch the fascia around it, thereby releasing tissues that have become stiff from immobility.

To directly release the fascia, I perform a release technique similar to a deep-tissue massage utilizing tools like a foam roller and a hard ball. Using body weight on these hard surfaces, I locate the trigger points and then pause, placing as much pressure as I can stand on the spot and breathing deeply for 20-30 seconds and visualizing the tight spot melting into the rest of the muscle.

The first couple of weeks of release therapy will be painful. It is important to be diligent and commit to doing it every day for two weeks, because the payoff is well worth it. If you use the foam roller and/or ball every day, within a couple of weeks you will begin to notice not only does the therapy not hurt as much, it will begin to feel good and you will be on the path to feeling great!


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Quick Daily Detoxing – Dry Brushing

Dry Brush ImageWritten By: Amy Miller

Dry brushing stimulates the organs of detoxification to function more efficiently, which has a myriad of benefits for the body:

  1. Dry brushing cleans the lymphatic system. All detoxification occurs first and foremost through the lymph.
  2. Dry brushing removes dead skin cells, which can help improve skin texture and cellular renewal.
  3. Dry brushing strengthens the immune system, possibly reducing the duration of infection and accelerate the clearing of toxins.
  4. Dry brushing stimulates the hormone and oil glands, thus helping all of the body systems perform at peak efficiency.
  5. Dry brushing tones the muscles by stimulating the nerve endings, which causes the individual muscle fibers to activate and move. It also helps mobilize fat and helps to even distribution of fat deposits.
  6. Dry brushing stimulates circulation. Our skin breathes! However for most people this vital route of detoxification is operating far below its capacity because it is clogged with dead skin cells and the un-removed waste excreted through perspiration. Dry brushing encourages your body’s discharge of metabolic wastes. By activating the circulation, you also help prevent varicose veins.
  7. Dry brushing increases skin functions. It helps your skin respire by eliminating clogged pores. Healthy, breathing skin contributes to overall body health.
  8. Dry brushing helps reduce cellulite. Improving cellulite is one of the main reasons people look into dry brushing. Toxins are often trapped in the subcutaneous layer of fat cells just beneath the skin, which contributes to cellulite.

Always dry brush your body before you shower because you will want to wash off the impurities from the skin as a result of the brushing action.

Ideally you want to brush from toes to neck because most of the lymph in your body drains to a central area near your collarbone. The entire body should be brushed, but skip the face and scalp.

Use long sweeping strokes starting from the bottom of your feet upwards, and from the hands towards the shoulders, and on the torso in an upward direction to help drain the lymph back towards your heart.

Note: Stroking away from your heart can put extra pressure on the valves within the veins and lymph vessels, and over time, may lead to ruptured vessels and varicose veins.

Use light pressure in areas where the skin is thin and harder pressure on places like the soles of the feet. Avoid sensitive areas like bruises and anywhere the skin is broken. Never brush an area affected by poison oak, poison ivy, or sun burn.

After getting out of the shower, dry off vigorously and massage your skin with pure plant oils such as jojoba, avocado, apricot, almond, sesame, coconut or cocoa butter.

Make sure to properly clean your brush. It is best to tap the brush over a trashcan to shake off the dead skin cells. Additionally, each person should have their own dry brush, just like a toothbrush! Make sure to keep your brush in a dry area away from steam and potential mildew.

How to Dry Brush (Fast and Easy Instructions)

  • Begin with your feet and brush vigorously in circular motions.
  • Continue brushing up your legs.
  • Proceed to your hands and arms.
  • Brush your entire back and abdomen area, shoulders and neck.
  • Use circular counter-clockwise strokes on the abdomen.
  • Use light pressure on the breasts and other sensitive areas.
  • Brush upwards on the back and down from the neck.

Share with us your experience with Dry Brushing!

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What is Wellness Coaching?

instructors at zen-99Written By: Amy Miller

As a Certified Wellness Coach I offer an Authentic Wellness Plan specially designed for each individual client. Authentic Wellness utilizes Positive Psychology principles and the StrengthsFinder method to empower you to draw upon your own abilities and strengths to achieve lasting lifestyle changes.

Coaching helps you take action in your life; so after each coaching session you will apply what you have learned and the plan you have developed to create positive change. I will help you focus on the goals you want to achieve and develop strategies to be sure you reach them. Authentic Wellness Coaching helps you gain clarity, focus and support build a life that best matches who you really are.

Your Authentic Wellness Plan encompasses the 8 dimensions of wellness: Physical, Environmental, Financial, Emotional, Social, Intellectual, Behavioral and Spiritual.

Physical wellness involves the condition of a healthy body, good physical health habits, good nutrition and exercise, and obtaining appropriate health care. Some elements of physical wellness include exercising regularly, eating fruits and vegetables, and even wearing a seat belt.

Environmental wellness involves being and feeling physically safe in your surroundings. This includes the places where we live, work, and learn as well as our communities, country, and the entire planet. Some elements of environmental wellness include keeping your home and work space free from clutter, avoiding unnecessary and overwhelming noise, and surrounding yourself with things that you love.

Financial wellness involves the ability to have financial resources, meet practical needs, as well as control and knowledge about your personal finances. Some elements of financial wellness include paying your bills on time, having a handle on financial status, and having available credit for unexpected life occurrences.

Social wellness involves having healthy relationships with friends, family, the community, and having an interest in the needs of others around you. Some elements of social wellness include having a network of close friends and family, communicating with a variety of people, and showing compassion or empathy when possible.

Emotional wellness involves the ability to express feelings, enjoy life, adjust to challenges, and deal with the stress that occurs in life. Some elements of emotional wellness include accepting responsibility for your actions, having the ability to laugh at life and yourself, and learning from your mistakes.

Intellectual wellness involves lifelong learning. This includes an application of the knowledge you gain as well as sharing that knowledge with others. Some elements of intellectual wellness include having an interest in learning new things, participating in creative and stimulating activities, and engaging in intellectual discussions.

Behavioral wellness involves participating in activities that provide meaning and purpose in your everyday life. Some elements of behavioral wellness include being happy in your career path, balancing work and leisure time, and participating in activities that are in line with your personal values.

Spiritual wellness involves having meaning and purpose and a sense of balance and peace. Some elements of spiritual wellness include prayer, meditation, or personal reflection as well as understanding other’s beliefs and values. There should be a direct relationship between your personal values and your daily actions.

As your coach, I will work with you to develop a lifestyle plan that includes a balance of health habits: adequate sleep, rest, and good nutrition; productivity and exercise; participation in meaningful activity; and connections with people and communities that are supportive.

Authenticity as a quality of being genuine and worthy of belief. You know whether you are behaving in a manner in line with your values and inner being; you cannot hide a disbelief of your own actions and words from others. They will sense your dishonesty and instinctively become distrustful and will pull away from you. Being who you really are is always admirable, even to people who don’t share your values.

When you are true to yourself, you harness the power that lies dormant in the unauthentic being: the power to achieve any dream, to live your highest purpose. When you are not true to yourself, you hide the power and your dreams are inaccessible.

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5 Foods to Remedy Sore Muscles

Written By: Brandy

You just took your first Yoga class in a long while and you’re feeling amazing… but there are a couple spots that feel a bit sore.  You’re probably thinking, “I really want to get back to another yoga class tomorrow, but I’m in too much pain.”  Never fear, we have your remedies here!

What is muscle soreness exactly and why do we incur such pain?
After any good workout, our body has a build-up of lactic acid in our muscles.  Due to this accumulation of lactic acid, our muscles become irritated and inflamed. You could go to your medicine cabinet and pull out the old pain reliever, but what if there was another way to make that pain a little more manageable? We have researched and compiled a few tasty alternatives that work to reduce inflammation and irritation.

Bluberries1. Blueberries
Blueberries are a super food, loaded with antioxidants, vitamins and nutrients. Their super power is in the phytochemical compounds. Research shows that these berries are especially high in anthocyanins. Due to the higher amounts of this compound, the fruit has higher oxygen radical absorption capacity, which aids in controlling free radicals formed from exercise.  So, the next time you are headed to a workout, pop a handful of blueberries in your mouth before and after class.

Cherry

2. Tart Cherries
There are two types of cherries that people consume, sweet and tart. In recent studies, drinking a glass of tart cherry juice before and after a marathon reduces inflammation and pain associated with the strenuous workout.  Similar to blueberries, tart cherries are packed with Phytochemical compounds and antioxidants.  In addition to soothing sore muscles, tart cherries are beneficial for those who suffer from diabetes, neurodegenerative diseases, arthritis and back pain.

Ginger Root

 3. Ginger
Try adding a tablespoon of grated ginger to a glass of lemonade. This super root has a long history of providing remedies to many health ailments including inflammation, intestinal issues, morning sickness, seasickness, arthritis, and sore muscles.

Sliced Watermelon

4.  Watermelon
Eat a slice of watermelon an hour before your strenuous workout and you will be sitting pretty…and painless.  Researchers have found that an amino acid called L-citrulline eases muscle soreness 24 hours after your workout.  Watermelon season is right around the corner, so stop by your local farmer’s market and stock up!

Sliced Banana5.  Bananas
Bananas are rich in potassium.  This mineral is a necessity in your body for heart health, digestion, and muscle contraction.  Too little in your diet can lead to many troublesome issues including irregularities in the heart, weakness, fatigue and sore muscles.

The list could go on forever, but we want to encourage you to get back to your workout.  However, this time, try to include some or all of these foods in to your daily routine. What are some foods that you use to help with muscle soreness?

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21 Days to Well

Zen Body DoorZen Body Yoga + Wellness is excited to announce our newest wellness program, 21 Days to Well, that will reset your mind and your body.  Spring is the dawn of  rejuvenation and with this program you will find yourself blossoming in to a whole new you. 21 Days to Well is designed to cleanse the body of toxins and reset the mind for a clearer path to better choices and a better life.

The program includes:
A 60 page workbook
The workbook is an essential tool in the program to keep you on track and offer guidance.  The workbook includes daily informative guidance, questions, and journal.

StrengthFinders assessment
The StrengthFinders assessment allows people to uncover their talents that are typically unused on a daily basis. By taking the assessment and realizing your true strengths, you will be able to do your best every day!

Detail detox diet plan
The first aspect of the 21 Days to Wellness plan is a 10 Day Detox. Through the detox you will cleanse the body of toxins and introduce whole, clean foods that will ultimately benefit your health and aide in the prevention of diseases.

Group meetings
Group meetings throughout the whole program help you have a supportive system, of others who are going through what you are going through at the same exact time.

The group meeting topics include:
Making the Detox Work for You
8 Dimensions of Authentic Wellness
Law of Attraction
Healthy Living Guidelines

Two guided meditations
A true meditative state can be hard to achieve. With the 21 Days to Wellness program, we will hold two guided meditation classes to help you improve on your own personal meditation practice.

Two one-on-one coaching sessions
Throughout the 21 day process and in addition to the group meetings, you will receive two one-on-one coaching sessions with our Certified Life Coach. This will be your time to discuss what you have learned and how you can implement this in your daily life and for your future goals.

A juice party
During the detox process, we will hold a group Juice Party. This will give you time to discuss how your detoxing process is working for you, gather some tips and suggestions, and provide support for your fellow detoxers!

Zen Body Yoga + Wellness is excited to offer this wellness program to the Tulsa area. We know, with this program you can expect to increase your energy, obtain mental clarity, improve your digestion, obtain clarity of your life goals, and gain personal confidence and empowerment.

To learn more about this exciting new program, visit our website – www.ZenBodyTulsa.com or call our office today, 918-388-8799.

Be healthy!