Sober Girls Yoga Magazine - Issue 01 - January 2023

Girls

Sober Yoga Retreat

Jan 30 - Feb 8

If you’re ready to come home to your whole self, through the healing powers of yoga and meditation, and build lifelong bonds with likeminded sober women, join Alex for the #SOBERGIRLSYOGA Retreat in Bali, Indonesia Go on a healing journey through the chakras and leave feeling inspired, nourished, whole and fulfilled.

Sober Girls Yoga

A Note from Alex

Do you have any unfinished childhood dreams?

As a Life Coach, when helping individuals discover their life purpose, I have a series of questions I ask. One of the questions is, "Do you have any unfinished childhood dreams?" When I ask this question to people I'm often transported back in time to when they're five years old and baking with their grandma, seven years old and making science experiments, fourteen years old and designing clothes for the high school fashion show. Somewhere along the way we often lose our curiosity and creativity, choose a career that society expects of us, and do that until we retire. Let me tell you about one of my childhood dreams. When I was twelve years old, I was the Editor in Chief of a Newspaper called "The Family Times." I invented it. It was printed on A4 paper every month, and I wrote almost all the articles (sometimes I would get family members to guest write for it too). We had two subscribers: My mom's brother, Uncle Rick, and my mom's parents, Nana & Grandad. I wanted to be a journalist when I grew up. (But by the way, I was clearly confused about what I wanted to be when I grew up, because one of the cover articles in one edition was also, "Breaking News - Alex wants to be a Yoga Teacher When She Grows Up!")

Fast forward to when I was seventeen years old, and I got the position of "Co-Editor in Chief" of my high school newspaper, Graffiti. (Which, by the way, won best newspaper in the province of Ontario the year I was coeditor! I also won first place comedy about all the drunken antics I did on my grad trip to Punta Cana, and first place editorial when I surveyed the school on how much sex they were having....my parents were so proud).

I actually applied to journalism school and got accepted, but eventually decided not to become a journalist - it felt like a challenging career, with the digital age and newspapers going out of print. I doubted my ability to be successful. I've always wondered what would have happened if I followed that career path instead.

This former passion of writing, editing, communicating and creating has stayed inside me for a decade. I've had this idea in the back of my head to create a magazine... but it was one of those things that seemed too complicated...too confusing...too difficult.

It was actually a few years ago when my psychic Dan said he visualized me producing a magazine. I brushed it off, not imagining how that would ever be possible. Until now...

Sober Girls Yoga A Note from the Editor

In the past few weeks, this has magically come together! I don't even know how, or why.

Actually...I do know how and why! I must recognize a few people. First of all - the Mindful Life Practice Community - all of you who got together and got excited about this project and helped me make it happen. From your articles, interviews, photos...thank you! Everything you see here has been created by volunteers - purely because they're passionate about sobriety and yoga and way to share that with others.

And second....YASIR! I've titled him "Layout Editor" of the magazine. For those of you who don't know Yasir, that's him just above and to the right! Living in Abu Dhabi, he joined our community in March 2020 and has been the most loyal, dedicated team member since. He is the master behind all of the layout of this incredible magazine. So if you see Yasir in a Zoom Yoga Class...make sure you acknowledge what an amazing job he's done!

The goal of the Sober Girls Yoga Magazine is just a few things: 1 2. 3 4

First and foremost - have fun.

Spread the message that sobriety can be awesome, cool, hip and joyful. Inspire our readers to infuse spirituality, wellbeing and community into their sober journey. Continue to build connections within our incredible, global community - which has reached every continent by this point.

I want to give a little shout-out and thank you to my High School English Teacher, Mr. Zohar, who volunteered his time to supervise the newspaper, Graffiti. He gave me all the freedom in the world to write and publish the most controversial articles, and showed me how to be brave and bold. I bet he'd be so pleased to know I'm using all the skills he taught me in my career today - but instead of publishing articles about drunken antics and sex I'm publishing content about sobriety and yoga - a very different project then Graffiti was a decade ago. I know being the editor of Graffiti is one of the reasons I am making this magazine today.

The production of this magazine shows me one thing: that we are not confined to one single path or purpose - and we can do anything and everything we set our mind to. (So I invite you to pause and answer this journal prompt...Do you have any unfinished childhood dreams? Please share your answers in our WhatsApp group or Facebook Group!)

If your childhood dream was to write for a magazine...I have good news. You can make it happen! If you want to be involved in our next edition, please send any submissions to: magazine@themindfullifepractice.com before the 10th of the month.

Thank you readers - we appreciate you! Love, Alex

Table of Contents

”Don't ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive.”

- Howard Thurman

In This Issue

Tips for Dry January

Interview with Sarah Millman

Wassail Recipe Chickpea Chocolate Chip Skillet Recipe

Interview with Carrie Frobisher

Milestone of the Month

Meet Our Reiki Healer Board od th Perry ep se the Right Binder Project

Sober Girls Yoga

Sobriety

hen I first quit drinking alcohol, I actually originally quit for 28 days one day in April 2019. It transformed

my life so much that I ended up extending my time sober for 90 days, one full year and now it’s just a lifestyle change!

If you ’ re curious about trying Dry January… Here are my top seven tips for the month

I tried many times to quit alcohol before I succeeded. How did I succeed the final time? I had a mindset shift I decided "I no longer drink alcohol". It might seem silly, but try writing this out or speaking it outloud: “I no longer drink alcohol. I don't drink.. I am a nondrinker ”

Find Your Whys

One of the things I always say to my coaching clients and 30 Day Sober Girls Yoga Challengers is, "Find your whys and you'll find your way " Take time to think, What are my reasons why for going alcohol free? Jot them down and know you can always return at any time

3

Count Your Days

At the beginning of going alcohol free, it's important to count every single day as a milestone and celebration. There are lots of great apps to track your progress on. If you sign up for our 30 Day Sober Girls Yoga Challenge, we will give you an old fashioned paper check box tracker

4

Accountability

The one commonality I've seen amongst people who have successfully gone alcohol free for a period of time is being accountable. Find an accountability circle to share with. You don't have to shout on the rooftops

"I'm sober now!" But maybe choose to share your intentions with close family and friends, a coach, or other individuals who will help support you along the way. Join our Sober Girls Yoga Facebook group, and if it feels right for you, share your milestones within the group.

5

Do Something Different

Navigating social situations sober is hard In the early days, I avoided social situations revolving around alcohol until I was ready What different things can you do instead of going to a bar or a party? Rememberit's okay to be selfish You want to do what you can to guard your sobriety.

6

Plan What to Say continue

Once you enter social situations, you will most likely be faced with pressure to drink alcohol How will you respond? What different drink will you order? Plan out what you’ll say to your friends and family before you end up in the situation unprepared.

How will you celebrate getting to the end of Dry January? I planned a special event on my 30th day to celebrate, I participated into a "Darkness Into Light" walk at sunrise with two best friends What will you do to celebrate being alcohol free? Choose a special event to celebrate it with (that doesn’t include alcohol!)

Sober Girls Yoga Community Interview

Meet Sarah Sarah is one of the many amazing friends we gained this year She works with our member

Shavon in the same school in Maryland She first joined us on our Mexico Retreat back in Summer 2022 She fell in love with it so much that she quickly joined our virtual community She became a familiar face and her commitment grew ever since. Right now she is a student in the 108 Day Challenge Program with Alex,

and we hope she goes on to do her Yoga Teacher Training - she would be an amazing teacher! You can often catch her on Live Zoom Classes throughout the week and weekend with her pets Miley and Cyrus. She will also be joining us in 2023 in Mexico (want to come? There's a few spots left in our June Retreat!) She was nice enough to answer our community interview questions, here’s our first interview on the Sober Girls Yoga Magazine We hope you enjoy it

A Friend of a Friend

Tell us a little bit about yourself! Who is Sarah?

I am a high school Spanish teacher in Maryland in the United States. I have also taught education, linguistics and languagelearning courses as an adjunct university instructor and a professional development facilitator, and I have been the Professional Development Schools Site Liaison at my school

In my free time, I LOVE practicing yoga, walking in nature and spending time with my pets, Miley and Cyrus (yes, those are their names, lol) I also love to travel So far, my international trips

been to Spain, Canada, Costa Rica (three times) and Mexico (twice)

How did you meet Alex?

I met Alex when a friend invited me to join Alex’s yoga retreat in Mexico this past summer Although I did go to a couple of virtual classes prior to the retreat just to meet Alex , I really felt like I got to know her and other MLPC members when I was in Mexico.

Have

ever had any experience with yoga before joining the MLPC?

I first started practicing yoga sometime around 2014 when I joined a hot yoga studio in my community I was an active member at that studio up until the pandemic, and I also went on two yoga retreats in Costa Rica in 2018 and 2019 with teachers from that studio. During the pandemic, I continued to practice yoga with one of the instructors from that yoga studio via both Zoom and outdoor classes And then, of course, I met Alex and joined the MLPC.

What’s your connection to the MLPC?

I joined the MLPC as a member after going on the MLPC yoga retreat in Mexico.

How

Honestly, I just love the way that yoga makes me feel both mentally and physically. Yoga has enriched my life in so many ways, and I also feel very fortunate to have met a lot of awesome people as a result of my yoga practice continue

"Honestly, I just love the way that yoga makes me feel both mentally and physically. Yoga has enriched my life in so many ways, and I also feel very fortunate to have met a lot of awesome people as a result of my yoga practice."

have

you

did you end up being so committed to yoga?

What are the biggest benefits you’ve reaped from your yoga practice?

I feel that I am more mentally, emotionally and physically healthy as a result of my yoga practice. Plus, yoga is one of my favorite ways to spend my free time!

What’s your favorite posture?

I really enjoy tree pose and half-moon pose. Balancing poses are fun (for me, lol)!

What’s your most difficult posture?

There are still a lot of poses that I can’t do although I am hoping that maybe I will learn how to do them in the future Out of the poses that I can do, I currently find side plank to be difficult, because I haven’t seemed to figure out proper shoulder alignment. So, for right now, I have just been doing modified side planks

What is your favorite type(s) of yoga? And why?

I really love vinyasa classes, because I love classes with a lot of movement However, I also have been enjoying the “Yoga Flow and Let Go” class too I like that the class starts with some movement, and then I can transition into snuggling with my cat while holding various Yin poses

Any words of wisdom to those just starting out?

It is completely fine if you can’t do all of the poses (or even if you can’t do most of the poses). Yoga is different for everyone, and you can always skip poses, modify poses, or even just lie in savasana for the entire class if you want :).”

"I feel that I am more mentally, emotionally and physically healthy as a result of my yoga practice. Plus, yoga is one of my favorite ways to spend my free time!"

Download our App to book for your classes, watch the on demand, get your merch, online programs, check your bookings and more.

by Renee Jergigan

It feels so festive!

When I was a kid, my mom’s best friend would bring a version of this drink over to our house every year at Christmas time. She would bring it over in one of those electric coffee pots, plug it in and our whole house would smell like apples. It smells like Christmas to me.

Sober Girls Yoga

Mocktails of the Season

The kids would drink it as is - it’s so delicious! The adults would usually spike it with some rum.

I’ve made it for several Christmastime gatherings and it’s always a hit! Since I’m alcohol free now, I enjoy it plain or I mix it with a little non-alcoholic rum if I want a little extra spice

½ gallon apple cider (or apple juice) 2 cups orange juice ¼ cup lemon juice 4 cinnamon sticks 12 whole cloves ½ tsp ground ginger ½ tsp ground nutmeg 1 orange sliced 1 apple sliced

Combine all ingredients in crockpot or slow cooker (except for the sliced oranges and apples). Cook on low for 6-8 hours.

Add sliced oranges and apples at the end and serve in warm mugs

Mix with AF rum if desired.

Wassail

p (Found on @veganrecipe_ideas on Instagram!)

Sober Girls Yoga Recipe of the Month

This month I made a gluten free, vegan, no added sugar chocolate chip cookie skillet and I'm SO proud of it I had to share!

I found this recipe on Instagram which includes:

1 cup cooked chickpeas

3 tbsp peanut butter

1/4 cup maple syrup

1 5 tsp vanilla

1/4 tsp baking powder

1/4 tsp baking soda

Blend the above ingredients. Then add: Blend again

2 tbsp vegan chocolate chips

Flakey Salt for Topping

Bake in a Greased Skillet for 15 Minutes at 350 degrees.

Sober Girls Yoga Community Interview

Carrie Frobisher

Meet Carrie! Our most committed member in December, from Winnipeg, Manitoba! Carrie joined our 30 Day Challenge in November.

Interview by Yasir El Mahdi

she loves doing all the on demand classes. Carrie has the warmest smile and we love her energy in our

online classes. You probably have seen her daily posts on all over our social media She’s been a great part of our community and we were so happy to interview her for our magazine. Check out her answers below

Tell us a little bit about yourself! Who is Carrie?

I am a mother to a beautiful daughter named Carly and 2 amazing grandsons Jayden and Ryker who are the loves of my life. I also love animals and currently work in a vet clinic as well as train dogs and therapy dog work p/t. I love spending time with my dogs and enjoy the outdoors!

How did you meet Alex?

I met Alex by following Sober Yoga Girl briefly until I let it change my life. I joined the MLPC and had the honour to actually meet her

What inspired you to start practicing yoga?

I have done hot yoga previously and found it was where I felt connected and it was a go to place when I felt stressed. I love the heat so hot yoga was very fitting at the time.

Have you ever had any experience with yoga before joining the MLPC?

Very little experience. I am excited to learn so much more

What’s your connection to the MLPC?

I had to make a healthy choice for myself due to lots of alcohol intake and self abuse due too PTSD, depression, anxiety and my ex. It was a safe place and I felt really connected to the community and Alex

It had and will continue to support my well being and healthy journey, as well as get me thorough dealing with past traumas I would love to share my story with Alex and the community with hopes it helps someone else with similar or related pasts events

How did you end up being so committed to yoga?

Yoga with meditation has given me down time, teaching me to take time for me and care for myself It also helps me physically feel better, sleep better, eat better and think clearer

Did you face any challenges during the month of November?

The only real challenge I felt was with a new job fitting in the time for my practice But Icontinue

"I met Alex by following Sober Yoga Girl briefly until I let it change my life. I joined the MLPC and had the honour to actually meet her."

The warmest sm we got this wint season

at least allowed myself some self other means, journaling, medita relaxing baths.

What are the biggest benefits reaped from your yoga practice?

Clearing my head and slowing it down. Mentally yoga has given me the most

benefits.

What’s your favorite posture?

Viparita Karani [Legs-up-the-Wall Pose].

What’s your most difficult posture?

The tree pose as I am still working on balance and to position my foot higher

What is your favorite type(s) of yoga? And why?

Yin poses as I like the flows and the holds in position. I find my body really does well with this type of practice

Any words of wisdom to those just starting out?

Give yourself the chance and I am so sure you will love it and connect to this amazing community There is so many options and opportunities to do something you connect too I love it all and the community is the best. Alex changed my life and saved it really so if I can do this, anyone can I’m sure

themindfullifepractice.com

"I hit 1000 days yesterday! I can’t believe it I had made a decision at the beginning of COVID when everything was shutting down and there was totally panic over the liquor stores closing that I would not drink until COVID was over. That I would experience it Sober thinking it would be two weeks I had been thru Hurricane Katrina which was a devastating hurricane in New Orleans and I numbed myself through the whole thing and the days following and I didn’t want to do that again As COVID didn’t show signs of

Jessie Mancuso

Sober Girls Yoga

Teacher Interview

Meet our new friend Aarti She joined us just two months ago and we love her energy that she brought

with her to our classes. She offered two amazing reiki healing workshops that left everyone in a sense of ease and relaxation. Aarti is a good friend of our spiritual healer Dan and she currently lives in Singapore She loves taking Mindful Sweat classes with Alex We’re so happy that she shared some of her knowledge with us. Enjoy this interview with our dear Aarti

Who is Aarti?

Aarti is a Reiki Master Teacher, a self taught artist, a homemaker and a proud mom. Born in Mumbai, India she now lives between Singapore and Indonesia.

For her, her home is the world and not one city, as she has lived across US, Europe, and South Asia. She enjoys exploring different cultures and being part of inclusive communities. She finds solitude in long walks, painting, and learning for pleasure

What’s your connection to the MLPC?

Well it sure is a modern tale of me first hearing about Alex thanks to our common psychic and friend, Dan! In 2020, she was hosting a podcast with Dan that he shared on his IG [Instagram] page, which is when I first ‘met’ Alex And I have been drawn to her work and her journey ever since. We would exchange messages on Instagram and joined one of her yoga classes a few months ago which is when we first ‘connected’, and it has been one that has continued to inspire me ever since.

My own healing journey with Reiki led me to becoming a master teacher, and seeing the transformation and healing it has provided to people from all walks of life,

has been one of my biggest life blessings So when Alex shared she was looking to expand MLPC I contacted her to see if Reiki would be something she would like to explore. And I now see that Alex is always open to trying new things and has no judgement to offer to another, creating a safe space that’s similar to an oasis in the desert. Only this is real!

What is reiki?

Reiki is a subtle, noninvasive hands on healing technique, it works alongside any other medical or therapeutic techniques. It is a holistic system for healing and balancing all aspects of a person be it physical, mental, emotional or spiritual Reiki is a Japanese word, where "Rei" is universal and "Ki" is life force energy which flows through every living being - people, plants and animals (it’s our breath, our vital energy) So Reiki is simply the universal life force energy, which is channeled through the Reiki practitioner to the recipient without the need to direct or control the energy Reiki is one of the easiest and quickest ways to tap into this universal life force energy as it is transferred from a Reiki Master to the student and it does not need any specific knowledge or years of practice. Reiki gives our body a break from the daily stress and helps activate the parasympathetic nervous system, so we can relax deeply and tap into our own ability to heal ourselves. A Reiki practitioner is simply a channel for Reiki to flow where it is needed, similar to the way a garden hose acts as a channel for water for the plants

What was your first experience with reiki?

My first experience with Reiki was absolutely unbelievable and transformative I signed up for an online Reiki course in my

quest for an insight into myself After finishing the theory part I had to go through an attunement process to become the channel for Reiki Attunement is simply opening up to channel the universal life force, the attunement process was very simple, all I had to do was sit in a comfortable position for a few minutes That for me was the clincher as I wondered how easy all this sounded and was eager to try it out It so transpired that on the day of my attunement, my son had invited his friends for a sleepover; to watch a football match/ pizza party. You can imagine the noise levels when 5 boisterous teenage boys are watching a soccer match. Unusually, just an hour after the attunement I felt sleepy Immense calm descended over me and consumed all my senses.

I went to bed with an intention to wake up after a while, to checkin on the boys. To my surprise, I woke up the next day, almost at noon! To my delight, I realised that what I had experienced was transcendental, unprecedented and so magical that I actually slept amidst all the noise, cheering and laughter

Unbeknownst to me I had unwrapped a gift which the universe had carefully picked, wrapped and sent it across specially for me. I had found my calling. This experience paved my way on the path of Reiki, a journey which set the course for the rest of my life I was keen to know more about Reiki and its profound effects, that a poor sleeper like me slept in the middle of so much noise and that too for so long To know more about this healing there was only one way and that was to learn further and

then there was no looking back

What made you want to practice reiki as a healer?

Reiki helped me become the person I am today! My own growth on all aspects - be it physical, emotional, mental or spiritual was so profound and astonishing that I had to learn Reiki further till I became a Reiki master teacher myself such that I could support others on their healing journey and also be able to share this knowledge with others so they can become their own healers and support themselves and their loved ones.

I could see slow but profound shifts in my personality, I became a very happy and jovial person from a very short tempered person

It was as though there was a switch in me that just turned on itself. My family couldn't believe this massive shift in my cosmic levels of energy.

I used to suffer terrible migraines quite often, the pain was unbearable and excruciating, the only remedy was temporary relief by taking strong painkillers. But as I continued with my daily healing, I noticed within a few months my migraines started to disappear, this was not only jaw dropping for me but for my entire family Because Reiki was and is so much undermined, initially I didn't tell anyone that I was practicing Reiki, silly me. I didn’t want to advocate about Reiki either unless I witnessed massive leaps in my own healing

“Reiki gives our body a break from the daily stress and helps activate the parasympathetic nervous system, so we can relax deeply and tap into our own ability to heal ourselves.”

There was still lot of unfolding to be done, so I continued my reiki and slowly my eczema started to heal and my skin cleared, the results were quite astonishing and visible, its then when family/friends started to ask what was i doing for my skin and then I opened up and said I am doing Reiki, Well there were few eyebrows raised, they still are and why not, because Reiki is unseen and unless people try, how would they know. I started my baby steps, first by healing my family. This was all done virtually, and of course I was curious to get their feedback Since we are all unique and we all take Reiki where we need, some felt relaxed, some felt their pain had dissipated immediately, for others side effects of chemo were drastically less This was an absolute nobrainer that Reiki works holistically on all levels of a person and knows no boundaries Of Course after all the experiences, I had to become a Reiki Master teacher because I believe knowledge is to be passed and shared. If I can benefit from this amazing healing, why not others too, and that's when my journey went on a fast track, no halts, no hurdles, no looking back I am so passionate about healing and passing this amazing gift on to others so they can start their own healing and help their family, friends and pets. Let the love of healing be there for everyone

Do you have a daily reiki self practice?

Yes! Since Reiki is the most simplest healing modality it makes it so easy to practice it daily, anytime, anywhere. For Reiki to flow, all one has to do is to place their hands on their body It’s so easy hands on, healing on.

Every night before going to bed is my time with Reiki. All I have to do is place my hands on my body and heal myself, this is my daily reiki self practice.

What are the biggest benefits you’ve reaped from your reiki practice?

The biggest benefit that I have reaped from my reiki practice is that I have not only healed myself, but somewhere along the line I have healed part of my ancestors which they couldn’t heal and a part of my future so they don’t carry the unhealed burden on their shoulders

As mentioned earlier I was a very short tempered person, carrying the burden of guilt, frustration and what not which took the form of anger. This had a massive effect on my health I used to vent this anger out on myself and my family, unknowingly I must have hurt them But once I healed myself, I could pass more love and affection to my family and friends As they say love is the greatest healer. With my daily reiki practice, I found an unlimited source of love, Reiki. I use this to fill my cup and that of others too. My house is now full of laughter, happiness, peace and understanding I feel so blessed to be a part of other people’s healing journey, it's just that little support which makes so much difference not only in one ’ s life but in all the lives they are connected with Is reiki possible to practice online? Is there a difference in the experience?

“Since Reiki is the most simplest healing modality it makes it so easy to practice it daily, anytime, anywhere.”

Reiki

Yes, absolutely! Reiki is energy and energy knows no boundaries. I don’t think there is any difference in the experience whether it is online or in person. The only difference can be in our own perspective and our accepting the energy from the universe.

How can our clients book sessions with you?

Through MLPC website.

Anything else you want to share?

A quote by George Bernard Shaw has been the north star of my life since starting my own journey with Reiki - ‘Life isn’t about finding yourself. Life is about creating yourself’ Healing is possible for each and every one of us, and I know this cause I saw myself heal through my anger, migraines, eczema and the list goes on.

So all one needs is to be open to unlearning the myths, and curious to learning about the energy that resides within.

‘Life isn’t about finding yourself. Life is about creating yourself’.

George Bernard Shaw

LISTEN NOW

Get Your 2023 Vision Board

As we get ready for the new year, we're getting all ready for our intentions as well. Brenda was kind enough to share some tips for setting a vision board for 2023.

By Brenda Bruce

1. Creates a Vision of your Goals.

Creating a vision board can help you focus on what goals are important to you and what you want your energies to go towards

2. Motivating.

Having a clear vision of your goals and checking them off one by one, will be motivating.

3. Nurtures our Soul.

As you begin to reach your goals, this will empower you to keep working towards the goals you ’ ve set. You’ll notice your mood will be lifted and your soul will feel rejuvenated.

4. Creates a Vision of your Goals. When I am clear on my intentions, everything I do will be focused on achieving the goals I’ve set for

myself When creating a board you want to only include items that will bring you closer to the goals you have set. Being intentional will do that

5. Success.

Once your board is completed, visit it often Keep it in an area where you will see it regularly. This will keep you focused and determined to reach your goals

Examples of Supplies for Workshop

1. Board

Poster board, cork board, canvas, journal, metal grid

2. Adhesive

Depending on what type of board you use will determine how you attach your material to your board

Glue, tape, tacks, metal hooks etc.

3. Items to put on your board

Photos, cut outs from magazines, quotes, words, trinkets you ’ ve hung onto since you were young, and so much more Choose the things that bring you joy and point you in the direction you want to go in This is where you get to be creative Thank you Brenda for sharing! Join us January 7, 2023 to prepare your vision board for the new year with Brenda This has become a new tradition and we usually sell out. Make sure to keep an eye on the schedule for more details.

Sober Girls Yoga Health

MY FOUR BOOK RECOMMENDATIONS FOR FOOD & MOOD

If you follow me on Instagram or are connected with me on

Facebook, you know that I've recently gotten extremely passionate about the link between the food we eat and our mental health.

Doctors always said to me, "Eat Healthy" - but I realize now that I had NO idea what that actually

meant. How much of what nutrients should I be eating? What foods should people with mood disorders generally avoid for more stability?

It turns out there is an entire field of Nutritional Psychiatry - and I am just diving into it. (I'm actually now a student again at the Institute of Integrative Nutrition - and I am SO excited to begin bringing this information and knowledge to the Mindful Life Practice!)

I recently shared the new nutritional plan I've been on for my mental health and other health conditions, and people have been asking me lots of questions - so I wanted to share my top book recommendations for you if you're curious about learning more about how the food you're eating affects your mood.

Before I share this I want to re-iterate that I am still pro-mood medication. I took mood medication for eight years! You can make these lifestyle changes in tandem with taking medication - OR you can do these lifestyle changes as a pre-treatment before turning to medication. (Or you can make no changes at all and ignore this post!) I am not a doctor, I just want to share what I've learned

This is the book where it all began Recommended to me by Niamh, a graduate of my Yoga Teacher

Training and student in the 300 Hour program right now Kelly Brogan is a psychiatrist who has done the research and has found no studies that depression is due to a chemical imbalance in the brain She instead argues that psychiatric "conditions" can be viewed as symptoms of nutritional sensitivities or deficiencies, toxic exposure, trauma and self-defeating beliefs Dr Brogan believes that our emotions - fear, anxiety, depression, shame, are a normal part of the human experience - and we should be feeling them, not numbing them away She has developed a groundbreaking program called The Vital Mind Reset which aids patients in having a holistic recovery from mental illness in many categoriesnutritionally, spiritually, and more Kelly Brogan advocates for the removal of certain categories of food such as gluten, dairy, sugar, caffeine - for the complete recovery for her patients.

Eat to Beat Depression and Anxiety by Dr. Drew Ramsey.

Similar to Dr. Kelly Brogran, Dr. Drew Ramsey is a Nutritional

Psychiatrist. He is also a farmer and grew up on a farm He was shocked when he went to medical school how little he was taught about food and how it impacts your mental health. Dr. Drew has developed a six week program for eating to beat mental health that includes the integration of greens, eating the rainbow, and also making local food connections such as visiting local farmers markets and hosting potlucks.

The Glucose

Ok, this book isn't specifically on mental health - but it was

tremendously helpful for me. When I started on my food journey I replaced a lot of my food like croissants, bread, etc - with fruit filled smoothies I was starting every single day with a burst of sugar - not realizing that that was leading me to have a glucose spike and then a glucose crash In this book, Jessie Inchauspe explains how most of us suffer from too much glucose in our system

The symptoms include: cravings, fatigue, infertility, hormonal issues, acne, wrinkles And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. For myself, I believe my glucose spikes and crashes were triggering mood episodes. The best tip I took from this book is to start every day with a savoury meal - for example, continue

1Own Your Self by Dr Kelly Brogan

Revolution by Jessie Inchauspe.

I start every day with some greens, protein, and if I do want something sweet I'll finish my breakfast with berries I have found this to be tremendously helpful because if I have a glucose spike early in the day, then I crave sugar throughout the rest of the day.

Recovery 2.0 by Tommy Rosen.

Ok, I'm cheating because I haven't read this book yet - HOWEVER I

Tommy teaches people how to enjoy being in the kitchen and make healthy, nutritious food!

Page 35

HowtoLiveYogaRetreat

Sober Girls Yoga Community Interview

Meet Perry! One of the amazing Deep Dive into Yoga Students. We wouldn’t feel complete without

sharing the story of one of our YTT students. Perry joined us for the whole of The Challenge to Recovery Program We were interested in getting to know her a little bit more, here’s another start for this month…

Hi Perry! Tell us a little bit about yourself! Who is Perry?

I am an ever evolving stay at home mom with three boys living in the suburbs of Chicago

How did you meet Alex?

I met Alex after googling Sober Yoga. I somehow knew that sobriety and yoga together were going to get me back on track towards the kind of life I would like to lead. I have done a bit of both over the years - but this combination seems magical to me. I happily emailed Alex during what is now known to me as my last trip with my dad before he passed away

Have you ever had any experience with yoga before joining the MLPC?

I have done yoga on and off over the years I missed going to a studio so much during COVID As soon as mine opened back up I returned to my mat, and for the first few months I shed many tears I also do a lot of mobility work I have learned that with age that mobility, stretching, and yin yoga are key to living a vibrant life

What’s your connection to the MLPC?

I am currently in the 108 Day Program with an amazing group of women, and also the Deep Dive!

yoga?

Yoga to me is non negotiable in life It started as something new to try, is critical for my mobility and ability to participate in other sport, and now it has become a place of spirituality, wisdom, longevity, and growth

Day Challenge?

My biggest challenge in August was the sudden and unexpected death of my father. This occurred 19 days into the challenge Being part of this group has helped to give me the strength and calm not only to myself but to my mother and my children that we will all need as we navigate our lives without his physical presence

What are the biggest benefits you’ve reaped from your yoga practice?

My biggest have been from mobility, breathwork, and acceptance. Knowing that I can show up on my mat in whatever way I am that day. The biggest benefits are yet to come as I focus on all the limbs of yoga, not just the asanas.

What’s your favorite posture?

My favorite posture(s) are headstand and Happy Baby!

What’s your most difficult posture?

My most difficult pose is anything that involves me balancing on my left foot - there is something going on there

What is your favorite type(s) of yoga? And why?

My favorite yoga had been Hot (Bikram) Yoga I am a fiery Pitta and so attracted to the heat That’s not really the best yoga for

How did you end up being so committed to

Did you face any challenges when you did your 30

me, but it got me to start a practice. Now my favorite is Yin I love Yin because I do so many other sports like running, CrossFit, Pilates, rowing, and tennis - I really need the Yin to restore an calm. And having three active crazy boys, a husband that travels, and two dogs, I could use more calm.

My words of wisdom would be just take the first step onto the mat Don’t worry about what you look like, how good you are As Alex says, don’t worry about which way you are facing, it’s always the right way. Allow the mat and the wisdom of yoga to support you and little, by little, in barely discernible ways, over time, you will get where you want to be Even if it means you rest your head in Child’s pose and cry for the full hour - your body and your mat will gently and lovingly, guide and support you.

"I somehow knew that sobriety and yoga together were going to get me back on track towards the kind of life I would like to lead." Any words of wisdom to those just starting out?

Yoga can help you both fall asleep and stay asleep throughout the night.

In a study performed at Harvard University, the majority of people surveyed said that doing gentle yoga before bed helped them get a better nights’ sleep. Poses such as Child’s Pose, Standing Forward Fold, Legs up the Wall, and Savasana all helped when practiced regularly

Corpse pose is a pose of total relaxation - making it one of the most challenging asanas.

Savasana 01

Forward folds help you stretch the back of the body, including the backs of the legs and the upper body. But they also help you fall asleep! According to a study by Harvard Medicine, forward folds can help you sleep because they induce relaxation.

Legs-up-the-wall 04

Child's Pose helps lower your blood pressure. It's calming for the mind as well when you place your third eye chakra on the ground.

Legs Up The Wall helps calm the nervous system, which is essential for falling asleep. Legs up the wall can help us trigger the relaxation response and lower stress, tension, anxiety, and insomnia.

Butterfly pose is great for releasing tight hips and inner thighs, and can help in winding down before bed.

Child's Pose 03

Butterfly Pose 05

Sober Girls Yoga Yoga Teacher Training

How to Choose the Right YTT for You

By Alex McRobs

ne of my favourite part of my jobs is running Online Yoga Teacher Training programs. There is a power in spending a long duration of timeeight months or a full year - walking side by side a group of individuals, being a catalyst for their transformation, and seeing their growth.

Not sure which one is right for you? Here's a quick guide!

I now run my Online Yoga Teacher Trainings once a year All of them start in January/February and run for a duration of months (depending on the course content) They are all certified with the Yoga Alliance.

1. The 30 Hour Sober Curious YTT

If you're... already a Registered Yoga Teacher and you want to add Sober Curiosity to your offerings - this one is for you This program will take place over five weeks, from Feb 11 - March 23 This course counts as a 30 Hour CEC (Continuing Education Credit) for the Yoga Alliance You'll learn about the chakras, how to lead meditations, how to lead sober circles, and fundamental coaching skills when

facilitating groups Click here to learn more about this YTT.

2. The Deep Dive Into Sober Yoga

If you've been sober for at least 2-4 months, and want to get more involved in our community and give back, but you're not sure if you want to teach yoga - this one is for you! This will be a little toe-dip into Sober Curious Yoga. You'll participate in the 30 Hour Sober Curious YTT, and Modules 1 & 2 of the 200 Hour Yoga Teacher Training This program will take place over four months, from Feb 11 - May 21st Click here to learn more about this one.

3. The 200 Hour Yoga Teacher Training

If you're... ready to go all in and want to complete the full 200 Hour Yoga Teacher Training - this one is for you! Become a Registered Yoga Teacher in this 200 Hour Course This course will run from Feb 11Oct 15. The info for this program is here.

4. Yoga Sutra Study

The Yoga Sutra Study course is for both students of yoga & teachers of yoga who want to learn more about Pantanjali's Yoga Sutras. Most of modern yoga is based on Pantanjali's Yoga Sutras - an ancient text of 196 sutras, or threads, written thousands of years ago. The Yoga Sutras are a practical textbook to guide your spiritual journey of remembering who you really are. Divided into four chapters, we'll learn about the aims of our practice, the obstacles to our practice, and the rewards of our practice During this class we will

Unpack the Yoga Sutras of Patanjali, a 2500-year-old text, in an accessible way Learn and understand some foundations of yogic philosophy as described by Patanjali Embark on a spiritual journey toward deeper understanding of yourself

If you're curious about this offering, the link is here

5. 300 Hour Advanced Yoga Teacher Training - Focus in Mental Health

This program is for Yoga Teachers who already hold a 200 Hour certification, and want to deepen their understanding of yoga and how it relates to Mental Health. We'll travel through the koshas, the layers of the self, and learn how to teach yoga classes, meditations, pranayama practices as they relate to mental health We'll also study the Yoga Sutras. You can learn more about this offering here.

So excited to dive deep into yoga, mental health, and sobriety with you in 2023. It's gonna be epic!

My Holiday gift to you is I have decided to give you 10% off all of my Online Yoga Teacher Trainings if you register before December 30, 2022!

Use the discount code: EarlybirdYTT

To get 10% off all the yoga teacher trainings!

Alex McRobs is a registered yoga teacher, certified life coach, entrepreneur, podcaster, and Ontario Certified teacher Since a very young age, Alex was drawn to yoga. She completed her first 200 Hour Yoga Teacher training in 2014 at Yandara Yoga Institute in Mexico. In 2017 she completed her 300 Hour Yoga Teacher Training at Zuna Yoga in Bali Since then, she has taught yoga internationally, in Canada, Kuwait and Abu Dhabi. Alex has participated in several additional trainings, including Yoga Workshop Design with Rolf Gates, Prenatal and Postnatal yoga, Yoga for Kids and Trauma Informed Yoga. In 2020, Alex founded both The Mindful Life Practice Community and Sober Girls Yoga, two online yoga communities with participants from all over the world. She is so excited about educating future yoga teachers in the next stage of her career.

e all want the life of our dreams. Feeling a sense of joy and satisfaction by existing in a reality

that we want to exist in is one that is up there with top feelings to have In this article, I’m going to show you a strategy that I am using to achieve my highest levels of wellbeing. It’s evolving as I evolve. As I grow and evolve, so to do my strategies I still have a long way to go but that’s just life, isn’t it? The goal of the manifestation binder is to clearly and explicitly tell the universe what we want to attract into our life this year in a reasonable and attainable way It’s like saying, hey universe, let’s go at this together

Here are some visuals of what my vision binder looked like for 2022 and what I’ll be basing this article off of. My new vision binder will embody the same essence with different visions and ideals, because now, it’s nearly 2023, and I probably achieved ~85% of what I aimed to achieve in 2022 A great year.

For my binder, I (generally) categorize the wellbeing and health in my life to be made up of 6 areas. Each makes up about 15-20% of our life, so to neglect any area of our life is to neglect an area of our well beingwhich is acceptable for periods of time but unsustainable in the long term We feel impacted when we neglect any of these areas in our life for more than a season

In general, these are the 6 areas of our life which determine our wellbeing and life satisfaction.

continue

Mind (mental)

Body (physical)

Financial

Relationships

Soul (spiritual/ emotional)

Sort out your targets

So first, start thinking about each area of your life - what is it that you want? Like SMART goals, try and imagine something that is attainable It can be long term or short term, but attainable. It doesn’t have to be something that you achieve during this year, but it can be something that you begin or continue to work towards When developing your goals, ask yourself: what will it mean to you if you achieve this? How will it feel? You’re on your way there!

Financial goals are the clearest ones for me to think about so I’ll start there Financial stability is a powerful feeling that is achieved through developing our relationship with money. Fiscally, what do you want? There are many questions around money that you need to ask yourself to find out and narrow in your most important fiscal desires Do you want a new car? Do you want to start a business? Do you want to develop your business? Do you want to live debt free? Do you want to become a more knowledgable investor? Do you want to be more mindful with money? Do you want to have a strong relationship with money? Do you want to renovate your home? Do you want to buy a home? Do you want to buy an investment property? Do you want to develop a deeper understanding of financial markets? Do you want to save? What is it that you want to get out of developing your relationship with your finances? Whatever it is that you want, both long term or short term, work it out and get clear on what you want

Next, let’s think about our Relationships; our core beliefs around acceptance, connection, and community are heavily fostered through our relationships. Our relationships deeply impact how we move and how we feel. Most people love and need

others, to affirm our sense of self, because we wouldn’t survive without them, and more Personally, I depend on so many people in my life and when I neglect fostering those relationships, I feel disconnected from my self and alienated from the world Ask yourself the important questions to find out what you want to adopt in order to feel like you ’ re moving towards the highest version of yourself in terms of your relationships - with both yourself and others What relationships do you want to foster and why? What will it mean to you if you achieve this? How will it feel?

Mentally, what do you need to have your thoughts be as healthy and positive as possible? For mental goals, maybe you’ll choose that you want clear thoughts, maybe you want to improve your memory, perhaps you want to develop a positive mindset Maybe you want to read more books, scroll less, whatever it is. Get clear on what you want and what it will mean to you

My end of year face after an interesting year be like...

Next, you ’ re going to want to ask yourself these questions for all of the major areas in your life, professionally, spiritually/emotional (think: feelings), and physical goals (think: health) Once you ’ ve gotten clear on what you want from these six areas of your life in order to operate at your highest self, then you can move onto your action plan - we’re letting the universe know what we want, and we are making moves to show the universe that we are aligning

Through developing habits and mindsets, we remove the conscious effort required to make decisions; we simply move up there and the decisions happen as a byproduct of the alignment It is what it is and we are moving in that direction because OBVIOUSLY we are, what other direction is there to move? We’re already there, it’s a process of materializing.

Littlefacts:

Did you know that Madison is one of Alex's best friends from University? She was one of the originals to join Alex when she started the Mindful Life Practice and the voice behind the on demand jingle intro.

For example, let’s say your goal is to save money How are you going to achieve that? Save x amount per month, avoid impulsive buying, be more money conscious, cook food at home, only you can decide what you can do to work towards that goal, but work and habits compound If you get into a habit of living a lifestyle that aligns with your goal, there’s literally no reason why it shouldn’t be met. Your goals should be able to fill your entire year and some should not even be started until later on in the year. This is about developing sustainable habits that improve our quality of life - everything at once would be unsustainable. We are limited by TIME

Here’s where the work comes in. The power of habits and building habits is absolutely unmatched when it comes to achieving something Under each goal, outline what you’re going to do to achieve it and which habits, steps, and mindsets you’re going to develop to get there Our habits and mindset determine what manifests.

I’ll give you an example of a few goals and habits that I came up with last year so that you can model your habits in a similar way... also time for me to humble brag about some things that I accomplished in 2022. I surpassed some of my goals and fell short on a few of them and some transformed during the year and manifested as something parallel, but overall, it was valuable to me to brainstorm and develop my mindset and the framing required to move in the direction of my dreams.

Outline the habits and mindsets we need to attain

Physical

Learn Horseback Riding Habits: Research where to take take lessons

Sign up for horseback riding lessons

In Q4 2022 I got myself into lessons and learned how to ride a horse. I didn’t ride horses as a child, nobody in my family rides horses, but I had a desire. So I did it. And I can ride now, properly, and the horses love me back. I saved this goal for Q4. Not written is my parallel dream of developing a love of horses, committing to a sport, because these were unconscious. I had to get the ball rolling on what I wanted to get in touch with the even deeper desires that I had.

Finish Master’s Degree Habits: Get an A+ in my final class Study consistently Finish with a 4.27 GPA Communicate with my peers regularly Apply Indigenous Education concepts in my practice … I now have a Master’s of Education in Indigenous Education and graduated with the 4.27/4.3 GPA while working full time and working on many other goals, so

Professional

Mental

Improve Self Talk Habits:

Be kind to myself

Be my own bestie

Treat myself the way that I treat other people Think about myself the way that I think about other people Remind myself that I’ve got this

I’ve gotta admit, my goals for my mental state lacked a lot of ambition last year and that’s an area of my life that I aim to give more effort to this year. However, I definitely love myself a lot more this year and for sure am better to myself, so I guess I met my manifestations and developed some positive habits

Relationships

Strengthen Existing Relationships

Habits:

Hang out with high value friends at least 2x a month Call grandparents every two weeks Call/text Leigh regularly

Call mom/dad at least once every two weeks Stay true to my boundaries

Honestly, this was a great year for my existing relationships. This was my best year for keeping in touch with my best friend Leigh, and I absolutely feel closer to everyone in my life. The relationships in my immediate circle have been strengthened. By putting the manifestation out there are doing my best to align, I was able to stay better in touch with the people that matter to me. I’m definitely keeping this manifestation and adding a few more habits, such as calling my brothers more often. I wasn’t strict on the every two weeks or whatever, but it kept me committed to communicating more frequently.

So, go through your goals and outline some habits and mindsets or things that you ’ re going to do to get started in moving in that direction. Your perspective is determined by your mindset and habits, so get to it

You can brainstorm with friends and family or alone, but give it a lot of thought of what is realistic and can align within your life in a sustainable way

Develop affirmations

At the bottom of every page, include some affirmations to affirm what is They should align with that area of your life so that when you ’ re reviewing your binder, you're consistently affirming this to yourself and universe

Some examples of affirmations:

I care for my body and well-being I make healthy choices.

I am loved by those who I love I am protected.

My attention requires investment. I am independently wealthy through ethical and intelligent choices. Money flows to me in abundance

I attract high quality people. I provide unique, high quality, high value services.

I make choices that reflect the highest good of all

I am worthy of abundance and my highest joy

You can develop any affirmation or multiple affirmations that resonate with you.

Develop your visual cues

Finally, now it’s time to develop your vision board. First, make a beautiful title page with affirmations that you want to see daily I used Instagram tags and Pinterest to find

images that aligned with all of the goals that I set. Collect and arrange them either on Microsoft Word, Pages, or Canva My friend used Canva and hers looked really nice while I used Microsoft word

5

Add anything extra you require to help you meet your goals

I recommend having a Q1, Q2, Q3, and EndOf-Year check in These check ins helped me outline which areas I was neglecting and which areas were thriving. As a result, I was able to make functional next steps to move me in the direction that I wanted. I also included a book list so that I could keep track of the books that I was reading and when I read them, to stay committed to my goal

In 2021 I read MAYBE a single book and in 2022 I read 11, so even though I didn’t reach the goal of 12, I came pretty close.

habits, and affirmations. Put the organization for your quarterly check ins at the end so that you can stay committed, reflective, and aligned with the direction you ’ re aiming

Get to it!

Now that your binder is complete, you need to look at when you can Look at you, putting all of this effort towards getting organized Feel empowered by all of the things that you ’ re doing, because you ’ re doing great

Best of luck! For the good of all, and harm to none, may we all be elevated to the paths of our dreams through action, commitment, and consistency

6

Print it and assemble it!

Get a binder and some plastic sleeves. Put the visual cues directly beside the goals,

30DayOn DemandChallenges

With over 3,000 On Demand Yoga Classes filmed on Zoom over the past three years in different locations around the world.

WORDS FROM MINDFUL LIFE PRACTICE

MEMBERS FROM THE LAST SIX MONTHS

Check out some of the testimonials that our community shared with us

"She [Alex] is a lovely down to Earth lady who is so passionate about helping others through different forms of mindfulness and shares alot about her own personal stuggles....

I have seen the biggest improvement in the last 6 months with the MLPC and this yoga studio." - Fiona in Dubai

"I tried the 30 Day Challenge and was able to quit drinking for 30 days and I just signed up for the 60 Day Challenge. This should keep me sober until the New Year and I will go from there " - Kally in Canada

"I literally googled “good yoga podcasts” and she was one of the first ones that popped up. The first day I listened to nearly 5 hours and I was hooked! Then I googled Alex and the MLPC and loved the community!"Alessandra in Italy

"The support I get from this community is really what has motivated me I am forever grateful! Now I am in the 60 Day Challenge and I have every intention of joining the 108 Day Challenge!! Looking forward to my beautiful life in front if me." - Mimi in Canada

"I joined Sober Girls Yoga earlier in spring 2022 and started with the ondemand classes. I really enjoyed those and love having them in my back pocket for on-demand yoga when it's convenient to me. Recently I have been joining more of the MLPC classes as I have been craving the personal connection that comes with them." - Erin in the USA

UPCOMING EVENTSJanuary

Free

Sober Curious Yoga Community AllMonth

Join volunteers daily on Zoom Monday - Friday for Sober Circles & Yoga Classes.

Early Meeting:

Monday - Thursday at 5am PST / 8am EST / 1pm BST / 5pm GST / 9pm AWST

Late Meeting:

Monday - Thursday at 8pm EST / 5pm PST

Bonus Meetings for the UK/Aussies:

Mondays at 7am UK/6pm Melbourne

Tuesdays at 5pm UK/12pm EST/9am PST Fridays at 6am UK/5pm Melbourne

You can book these sessions at this link

Jan1st-7th Free Yoga & Mental Health Summit

During the first week of January we are SO excited to bring together yoga teachers, mental health experts and sobriety experts from around the world together to host the first Free Yoga & Mental Health Summit with the Mindful Life Practice! This will include students who completed the 300 Hour Yoga Teacher Training course with a focus in Mental Health this past year and their final projects will be workshops during this week. See the complete schedule at this link and book today

UPCOMING EVENTSJanuary

AllMonth

Free Workshops on Sundays

9am PST / 12pm EST / 5pm BST / 9pm GST / 1am AWST

January 15 - The Power of Creativity in Recovery with Brenda Bruce Book them here

AllMonth

Sober Speakers on Sundays - $10/Drop In

5pm PST / 8pm EST / 5am GST / 9am AWST

Join us for a check in and meditation led by Alex After that, the guest speaker will share their story.

January 8th - Jules Allan

Jules has been a member of the MLPC since fall of 2020 She's offered many yoga classes and sober circles and been an ever present member of our community in the UK. She has such a beautiful gentle energy and has even been a guest on our podcast!

January 22nd - Michele Lutz

Michele is a current student in the Deep Dive into Sober Yoga Michele lives in Pensylvania and is a certified life coach with Jack Canfield and an energy healer. Michele comes from a childhood with a lot of moving and transitions, and describes her adulthood as living in "survival mode " All of that changed when she started a 90 Day Challenge to stop drinking. She now is building her business supporting other women and being a student in the Deep Dive is part of that journey!

January 29th - Renee Jergigan

Another Deep Dive Student, Renee has been part of the MLPC since the spring She lives in Alabama and wrote the article for this magazine about Wassail, her favorite mocktail! Renee is supportive, caring and so kind to participants in the circles and we know she will make an amazing Yoga Teacher one day! Renee is joining us on the Mexico retreat in June - COME WITH US!

You can book the classes at this link.

UPCOMING EVENTSJanuary

AllMonth

Topic Meetings on Tuesdays

5pm PST / 8pm EST

January 3rd - Root Chakra - The Role of Nature in Sobriety

January 10th - Sacral Chakra - Letting Go in Sobriety

January 17th - Solar Plexus - Empowerment in Sobriety

January 24th - Heart Chakra - Forgiveness in Sobriety

- $10/Drop In

January 31st - Throat Chakra - Finding Your Voice in Sobriety (Hosted by Erica T) You can book the topic meetings