® WORLDWIDE
Manage your Moods WITH YOGA AND MORE
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2021 MIND BODY
FITNESS CONFERENCE SCHEDULE TIPS FOR TRAINING ONLINE STAND OUT ON ZOOM YOGAFIT’S FAVORITE THINGS
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2021 YOGAFIT ® WORLDWIDE MIND BODY FITNESS SCHEDULE Join our community of yoga enthusiasts, instructors, medical professionals and wellness practitioners at YogaFit’s Mind Body Fitness Conferences. For questions, please email mbf@yogafit.com
JANUARY 6-10 Palm Springs MBF NOW VIRTUAL All trainings 8 am – 6 pm PST
AUGUST 11-15 Hilton Boston/Woburn 2 Forbes Road Woburn, MA 01801
FEBRUARY 3-7 Hilton Mark Center 5000 Seminary Road Alexandria, VA 22311
SEPTEMBER 15-19 Houston Marriott West Loop 1750 W. Loop South Houston, TX 77027
MARCH 10-14 DoubleTree Chicago—North Shore Conference Center 9599 Skokie Blvd. Skokie, IL 60077
SEPTEMBER 23-26 Centre St. Pierre 1212, rue Panet Montréal, QC H2L 2Y7
APRIL 7-11 Wyndham Grand Pittsburgh Downtown 600 Commonwealth Place Pittsburgh, PA 15222 MAY 26-30 Hilton DoubleTree Park Place 1500 Park Place Boulevard Minneapolis, MN 55416 JULY 14-18 The Scottsdale Resort 7700 E. McCormick Pkwy. Scottsdale, AZ 85258
OCTOBER 6-10 Hilton Mark Center 5000 Seminary Road Alexandria, VA 22311 OCTOBER 21-24 Chelsea Hotel Toronto 33 Gerard St W Toronto, ON M5G 1Z4 NOVEMBER 3-7 The Davenport Grand 333 West Spokane Falls Blvd Spokane, WA 99201
For a full list of trainings, workshops and special events, visit US: bit.ly/2021USMBF or Canada: bit.ly/2021CAMBF
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wenty-three years ago, YogaFit led our first Yoga Teacher Training in Fargo, North Dakota. Many people still ask me, “Why Fargo?”
In the mid 1990s, I opened a yoga studio within a health club in Southern California. It was both the first of its kind and very successful. Because of this, a fitness trade magazine asked me to write the following article: “Turning your Yoga Program into a Profit Center.” In exchange, they gave me a half-page ad. I mocked up that black and white ad myself. It said, “I train, certify and help you hire yoga instructors.” The ad also featured also a photo of me in a bikini doing fish pose. When that simple advertisement produced 200 responses, I knew I was on to something. Now I cannot be sure how proficient my follow-up skills were at the time, but as a result of that campaign, we booked a training with a group of four YMCAs in Fargo, North Dakota. In September, 1997, we delivered that training to 26 instructors, and YogaFit Training Systems Worldwide was born. My angel investor, who was one of my students, helped me raise capital and incorporate the business. At that time, we were operating out of my living room and a lot of the inventory of YogaFit branded clothing was stored in the trunk of my car. We rapidly accelerated our reach with trade shows, international trainings, and the YogaFit Studio in Hermosa Beach, California. The next few years were a blur. I was in my late twenties, and I did not have formal training in running a business, managing a team, or handling finances. I literally learned on the job--and I am still learning. Here we are in 2020. YogaFit currently offers more than 75 different educational modules. We lead numerous trainings and each year and we host 15 Mind Body Fitness Conferences across North America. I’ve written four books, produced more than 200 CDs and DVDs, and presented at fitness, yoga, and business conferences around the world. It’s been a beautiful, wild, and intense ride. My life has largely been dedicated to YogaFit; it has been (and continues to be) my longest running relationship and one that continues to grow and evolve. The beauty of my work is that it also keeps me on a path of self-growth, exploration, and evolution. During this process I have made many mistakes, taken a number of wrong turns, and have been brought literally to my knees on numerous occasions. I have learned patience, persistence, and stoicism. The lessons are many. I have met amazing people across the globe, attracted the most talented trainers, and am privileged to lead a very dedicated team. Gratitude fills me daily. Of everything that YogaFit has contributed to this planet and its people, I am most proud of our community service outreach program. This program now exceeds three million hours—three million hours that YogaFit and our participants have contributed to the larger community through teaching, service work, and give-backs. Everyone who completes YogaFit’s Level One training is required to complete eight hours of service work by teaching to a group of people who would ordinarily not have the opportunity to experience yoga. This has been the cornerstone of our school since day one in September 1997 and it continues today with a wide range of success stories. The YogaFit community also raise funds for local shelters (for both people and animals) at every one of our Mind Body Fitness Conferences. In a world in which many major yoga schools are owned by large venture capital firms and private equity corporations, YogaFit remains a small privately-owned company operating with extreme integrity. YogaFit is run by a team who is flexible, dedicated, and truly cares about quality education, the healing transformation of individuals, and making the world a better, more peaceful place. Thank you for being part of our mission, Beth Shaw
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8 Study Online with YogaFit 10 Best Practices for Virtual Trainings 12 YogaFit Healthcare 14 YogaFit Warriors Program 22 YogaFit Corporate Wellness 24 YogaFit Speciality Certifications 30 YogaFit Travels to India
16 Healing Trauma with Yoga 18 Success Strategies for Virtual Teaching 20 YogaFit’s Favorite Things 28 True Beauty with Dr. Perricone 30 Healing Supplements with Dr. Edward Group 34 Manage Your Moods 38 21 Practices to Increase Motivation & Shift Mood 40 Yoga and Diversity
YogaFit® is an education company dedicated to enhancing, transforming, and inspiring total mind-body wellness. YogaFit® encourages and supports the philosophy of “Conscious Business.” We believe the companies that are socially responsible will prosper from good will and good karma. Together we are changing the paradigm of what it means to do good business… really good business.
W O R L D W I D E
YogaFitÂŽ Referral Program Bring a friend, family member or coworker to YogaFitÂŽ, and earn money toward your own education by joining our loyalty referral program!
Help us help others and help yourself in the process. Earn credits towards trainings from every referral you make, applied as discounts to future training registrations. There is no limit to how much you can earn simply by sharing your registration link. You can manage your referrals and training credits through the new student portal. Once you sign into your student portal, you will see your unique referral link. All you need to do is share your referral link with your friends. When they register for a training using your link, we'll apply a $30 credit on file on your YogaFit account.
Step 1 Share your unique link with friends,
family, and colleagues
Step 2 Wait for them to register using this link
(if they use another link, it won't work)
Step 3 You will receive your rewards, and can use
the credit towards any future training registrations
Email host@yogafit.com for referral program assistance. Please note the link will only work once per person (the same friend cannot use your link twice) and the credit cannot be used retroactively.
Host a YogaFit Training
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re you interested in offering yoga teacher trainings, speciality workshops, or continuing education opportunities to your staff, students, or club members?
Let YogaFit do it for you. For more than 20 years, our highly skilled master trainers have brought yoga’s unique perspective to a broader audience. YogaFit’s non-competitive, non-judgmental, alignment-based focus makes yoga accessible for all fitness levels. Our yoga programs are ACE approved and CanFitPro preferred and our 200-hour and 500-hour trainings are Yoga Alliance approved. YogaFit also has a Yoga Therapy Training program that is accredited by the International Association of Yoga Therapists. Any of these trainings are ideal for facilities that want a dedicated yoga program or simply wish to enhance the skill set of their fitness professionals. CE units available.
Benefits of Hosting a YogaFit Training • Provide in-depth, quality programming onsite for your fitness professionals, students, and members • Learn from some of the best teacher trainers in the country. • Be able to attract the best, safest, and most well-trained instructors in the Industry. • Attract new members to your facility. • Have free access to YogaFit’s comprehensive Marketing Kit to help fill your classes. • Receive a free Training Listing on the YogaFit® website and active email marketing to to previous students in your area. • Receive complimentary registrations for you and/or your staff. • Give back to your community. Every YogaFit® Level 1 teacher trainee is required to provide eight hours of free teaching in the nonprofit sector of their community
Learn More About Hosting
For more information visit: www.yogafit.com/host-training. If you are ready to host, fill out our online application or email info@yogafit.com
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NOW IS THE TIME!
Study Online with YogaFit Earn Your 200 RYT
Our YogaFit 200-hour Yoga Teacher Training provides the fundamentals you need to become a certified yoga teacher or take your own practice to the next level. Ideal for advanced yoga practitioners and yoga enthusiasts, personal trainers, group exercise instructors, and even the yoga curious. Choose a schedule that works for you through two different options: 1. YogaFit’s modular training system allows students to complete certification at their own pace and at multiple locations, including virtually, paying as they go. Begin your training with our in person or virtual Level One. Continue your journey at a YogaFit Mind Body Fitness Conference or take additional modules at a host studio near your home, across the country, even abroad. Or mix and match in a completely different way. Your choice. 2. Attend our RYT 200 Virtual Intensive (www.yogafit.com/yoga-teacher-trainings/intensives). This option has fixed dates and times at a discounted, bundled price. Both in person trainings and trainings offered live virtually via zoom count toward RYT 200. You can use the YogaFit Student Portal to keep track of your certificates. If you want to use MyCAA funds to pay for trainings, YogaFit RYT 200 and 140 hour Warriors Programs are eligible. More information for MyCAA is here: www.yogafit.com/yogacertification/100-hour-warrior-program/MyCAA/
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Earn Your 300 Hour RYT
You’ve completed your 200-hour teacher training and now you’re ready to fine-tune your skills, develop your voice more fully, and discover the unique gifts you have to offer as a teacher. This 300hour training, combined with your 200-hour certification, will give you the hours you need to register with Yoga Alliance at the 500-hour level. Choose a schedule that works for you through two different options: 1. YogaFit’s modular system allows you to complete certification at your own pace, paying as you go. Trainings can be attended virtually (www.yogafit.com/onlinecalendar) during a YogaFit Mind Body Fitness Conference (www.yogafit.com/yoga-teacher- trainings/mind-body-fitness-conferences) at a host location (www.yogafit.com/find-yoga-teacher-trainings) near your home, across the country, or even abroad. Or mix and match in a completely different way. Your choice. 2. Attend our RYT 300 Virtual Intensive of Required Trainings (www.yogafit.com/yoga-teacher-trainings/intensives). This option has fixed dates and times at a discounted, bundled price and will get you started on your RYT 300 journey. In addition to the required trainings in this intensive, you will complete 14 days of Electives in your choice of subject matter (you can work toward any of our Specialty Tracks (www.yogafit.com/learn-about-yogafit) simultaneously, choosing trainings that interest you most) Both in person trainings and trainings offered live virtually via zoom count toward RYT 200. You are welcome to mix and match in person and virtual trainings.
Healing The Pages of YogaFit Trauma withYoga Healing Trauma with Yoga What Readers Say….
Go From Surviving to Thriving with Mind-BodyTechniques
Beth Shaw “Beth Shaw’s book Healing Trauma with Yoga is an essential read for all yoga instructors and anyone who practices yoga....[She] has gifted all of use with a blueprint for recovery and healing from trauma through yoga.” —from the Foreword by Pamela Peeke,MD, MPH,FACP,NewYorkTimes bestselling author of Body for Life for Women
Healing Trauma with Yoga offers a solution-oriented perspective on trauma. It is vulnerable, relatable, and real. It is written for anyone facing challenges in their life as well as yoga teachers and healthcare professionals. Beth Shaw shares her personal experience addressing childhood and other trauma and also shares the stories of people who have found meaningful healing through yoga and other practices. With practices and other useful techniques, this book is a must-read for everyone looking for balance in their life. Yoga For Trauma by Beth Shaw integrates trauma research with traditional mind/body practices such as Yoga and Meditation to go beyond symptom relief and create daily mindfulness practices that are simple and effective for anybody and any body. Readers will be inspired by touching stories of men and women who learned how to take charge of their healing process, and gain a sense of purpose in life after traumatic events. —Claudio Micco Beth Shaw is a transformational leader, yogini, and inspiring force for trauma sensitive yoga. Her work touches thousands worldwide. She shares inspirational and personal stories that strengthen my body and mind. —Amanda Frame
YogaFit (third edition) What Readers Say….
This was part of the curriculum for yoga certification and it has been a lifesaver. It is an excellent resource to learn how to teach yoga poses with proper alignment and cues. Still learning in my journey as a yogi, but would recommend to start. This is really helping me plan my yoga classes. It also includes preplanned classes in the back of the book. Good asana illustrations and descriptions and when each pose is best integrated into a class.
YogaLean
What Readers Say….
I keep my copy of YogaLean in my kitchen all year It is my GO-TO recipe book, but it's so much more than that. YogaLean is like a user-manual for how to live in tune with your body. As a personal trainer and yoga instructor, I am constantly recommending this book to my clients. This is a total lifestyle program that I could not recommend more: there are recipes, exercises, healthy living tips, and so much more. If there is ONE modern-day yoga book that needs to be on your bookshelf (or kitchen counter!) then YogaLean by Beth Shaw is it. YogaLean is so much more than a diet and exercise bookThis book is a guide to personal growth that clearly explains how to incorporate the principles of a yoga lifestyle and improve from the inside out.
The YogaFit Athlete What Readers Say….
The easy to understand format, organized by sport, is very user-friendly. Although most of the poses are basic, there are a few new variations. Clear, large photographs help demonstrate poses. I especially like the emphasis on restorative poses at the end of the book. I highly recommend this book to any athlete looking for the edge that comes from yoga. I have been a personal trainer for 8 years and a yoga instructor for 13. Naturally, I've incorporated yoga into my personal training clients’ workouts for years. Beth Shaw offers fresh, imaginative ways to engage my clients who normally wouldn't even think of trying yoga. My favorite part of the book? Guided imagery and meditation relating to sports. Some of my weekend golf fans love using the guided imagery to enhance their concentration and performance out on the course! YOGAFIT.COM
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YogaFit Virtual Trainings: Best Practices for Participating
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YogaFit is offering virtual trainings live via Zoom. These virtual trainings count toward RYT 200, RYT 300 and Specialty tracks just like our in person trainings. Please review best practices for the virtual setting. 1. If you are new to Zoom learning, welcome! There are a lot of great tutorials out there for how to utilize this system. Check out Zoom’s support to get started, follow up with trouble shooting tips and try out test meetings. Get your system set up in advance of your training. 2. Each YogaFit virtual training will contain lectures, group work, discussion, and physical practice. While a mobile device can be used for the trainings, we do recommend using a laptop or larger tablet whenever possible. 3. We recommend finding a quiet space to limit distractions and recommend taking advantage of earbuds and the micro phone mute option on your screen when necessary. As with all YogaFit trainings, we encourage all participants to engage and participate in the training, and we welcome discussions. We do ask that you be respectful of all participants, while creating a safe environment to collaborate with one another with authenticity and positivity. 4. As with in person trainings, active participation and attendance for the entire training is required to receive a certificate of completion. This keeps YogaFit in compliance with Yoga Alliance and IAYT. This means that you must be logged in and visible to the Trainer at all times, with the exception of breaks. 5. Please be sure to read our Terms and Conditions (www.yogafit.com/additional-info/terms-conditions) for virtual trainings. 6. Don’t forget your Required and Recommended Materials (www.yogafit.com/teacher-trainings/trainingmaterials). Many public libraries have increased the number of e-books that you can check out, so you may be able to find books there. 7. Upon completion of the training, we will email you both a PNG and a PDF of your certificate that you can upload directly into your student portal.
Zoom System Requirements •
An internet connection – broadband wired or wireless (3G or 4G/LTE). Minimum bandwidth is 600kbps (up/down) and recommended is 1.5 Mbps (up/down). Check your Internet bandwidth using Speedtest (www.speedtest.net).
• A microphone – built-in to your computer or USB plug-in or wireless Bluetooth. •
Speakers and a microphone – built-in or USB plug-in or wireless Bluetooth (we recommend using a headset). Even if your laptop or desktop has speakers, it’s often beneficial to use a headset so that the sound from the speakers does not cause an echo in the Zoom meeting. Any headset with a 3.5mm plug will plug in.
Webcam
• A webcam - one which is built-in to your computer or one that connects to your computer via USB.
Supported Tablets and Mobile Devices
• iOS and Android devices (www.microsoft.com/en-us/p/surface-pro/8nkt9wttrbjk) • Windows Surface PRO 2 running Win 8.1 (www.microsoft.com/en-us/p/surface-pro/8nkt9wttrbjk) • Windows • Blackberry devices
Troubleshoot
If you cannot connect or are unable to join a meeting, check these items: 1. Adjust your computer's settings • Restart your Zoom client. • Restart your computer. • Update system drivers, especially network drivers, if necessary. •
Close out of any unneeded programs, especially those that use the internet. This could include office applications, additional browser tabs, or anything that uses system or network resources. Closing out of these items will free more system resources for Zoom to use.
• Stop all downloads, uploads, or other unnecessary processes that are using network resources. • Ensure that your devices are up to date. • Ensure that your application(s) are up to date, especially the Zoom client. • Disconnect from any VPNs you may be using. 2. If you're on a desktop or mobile device, be sure you've installed the Zoom client (zoom.us/download) and that it's up to date; see What version of Zoom am I running? (support.zoom.us/hc/en-us/articles/201362393- What-Version-of-Zoom-Am-I-Running) 3. If you've received any of these messages: • You are on hold: The host has enabled a waiting room; you'll remain on hold until the host admits you into the meeting room. •
Room connector is not enabled for this meeting: If you are using videoconferencing equipment to join a meeting hosted by a free Zoom account or an account that doesn't have the room connector enabled, you will receive this error. Connect to the meeting using a desktop or mobile device instead.
• Please wait for the host to start this meeting: The Join before host (support.zoom.us/hc/en-us/articles/202828525-Join- Before-Host) feature is not enabled, and the host has not yet joined the meeting. Hosts automatically receive email asking them to join. You will be prompted to join the meeting a short time after the host joins. • Please enter the meeting password: The meeting requires a password; enter the password provided by the meeting host. If you do not know the password, contact the meeting host for assistance.
• If you'd like to use a higher quality USB camera, these are recommended by Zoom Logitech HD Webcams Microsoft HD Webcams YOGAFIT.COM
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YogaFit Healthcare Accredited by International Association of Yoga Therapists By Kristy Manuel, Director of YogaFit Healthcare/Yoga Therapy Program
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ogaFit Healthcare is accredited by the Accreditation Committee of the International Association of Yoga Therapists. YogaFit’s Yoga Therapy program YogaFit for Healthcare’s vision is to prepare students to be modern-day yoga therapists working in integrative healthcare and wellness environments with groups and individuals. YogaFit Healthcare is a student-centered yoga therapy program with a schedule that makes it possible for people to attend who want to embark on this field of study while continuing to maintain their lives and responsibilities. YogaFit Healthcare is structured and delivered in line with YogaFit’s other programming, allowing students to decide where and when to take trainings and how to appropriately pace yourself. The program also includes specific components (Intensives and Practicum experiences) which allow students to be in a cohort of people with the same prerequisite training and a curriculum that allows trainees to develop and hone the skillsets necessary for becoming a successful Yoga Therapist. The fact that the YogaFit Healthcare program is an IAYT Accredited Yoga Therapy Training Program allows graduates to be eligible to apply for IAYT Certification (C-IAYT) as an accredited program graduate.
YogaFit Healthcare Program Overview
The YogaFit Healthcare Program is delivered in a combination of residential hours (in-person trainings), distance learning hours, online course material, and selfdirected components in order to complete the full range of competencies necessary to be a Yoga Therapist. The program consists of 624 residential learning hours, 16 distance learn12 YOGAFIT.COM
ing hours, and 230 hours of practicum delivery with 75 documentation and mentorship hours for a total of 945 hours. All required courses and hours must be completed successfully for program completion.
The YogaFit HealthCare program is set up in three stages and three themed modules. Three stages:
1. Foundational Courses (1-day to 4-day in-person trainings) 2. Intensives that integrate material and unite cohorts. (5-day trainings for 40 hours per intensive). 3. Practicum Delivery (305 hours. These hours are in addition to a practicum readiness course and a practicum final course.)
Three themed modules: Foundations Trauma/Mental Health Chronic/Lifestyle Disease
Students can register for each integrative intensive only after successfully completing the required coursework, including any homework and prerequisites. To be eligible for enrollment in an intensive, one must have completed all of the foundational courses, have completed the homework assignments and be formally enrolled in YogaFit Healthcare, and be approved by the program director.
Module 1: Foundations
Coursework: • HealthCare 1 • HealthCare 2 • HealthCare 3 • Biomedical • Yoga Therapy for the Upper and Lower Limbs • Ayurveda 1 • Ayurveda 2
• Sound & Mantra Yoga Therapy • Yoga Nidra • YogaBack • Yoga as Primary Care
Module 2: Mental Health & Trauma Informed Focus
Coursework: • Warriors (PTSD) • Emotional and Physical Trauma • Restore Balance: Training the Parasympathetic Nervous System • Addictions and Recovery • Mood Balancing • Warrior Kids (Childhood Trauma) • ADD/Autism • Expanding Consciousness: The Healing Mindset • Positive Psychology • Story Telling: The Therapeutic Narrative
Module 3: Chronc/Lifestyle Disease Focus
Coursework: • Yoga Therapy for the Heart • Yoga Therapy for Diabetes • Yoga Therapy for Nervous System Disorders • Yoga Therapy for Chronic Pain • Cancer Care and Recovery • Yoga Therapy for Caregivers Students can take the coursework at anytime without having to enroll in the Healthcare program and can take the coursework in any order unless specified prerequisites are listed for a course. The intensives must be taken in order and all prerequisite coursework and homework must be completed. We expect to offer at least one session of each of the three intensives per year and more if demand arises. Please direct your questions to Kristy Manuel and Felicia Tomasko at therapy@yogafit.com. For more information visit: yogafit.com/teacher-trainings/therapy.
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YogaFit Warriors Trains
Trauma-Informed Teachers
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Shaye Molendyke, Lt Col USAF, MA, E-RYT-200, 500 RYT, C-IAYT
ogaFit for Warriors is a comprehensive traumainformed yoga program focused on activating the natural neural, chemical, and biological healing mechanisms in the body using yoga postures, breath, and mindfulness. Exposure to trauma, abuse, or neglect is the number one unaddressed physical and health concern in the world. We are witnessing an unprecedented worldwide traumatic event affecting human beings at all levels of society. The Pandemic has brought to the forefront for healthcare workers, educators, yoga teachers, and even businesses the importance of understanding how trauma operates and seeing the unconscious mechanisms that impact each person differently. The common variable of trauma is the feeling of being immobilized in fear with a perceived lack of control. Humans have evolved through cooperation that allowed for both physical and more importantly, emotional safety through a shared collaborative environment. That sense of safety is deeply compromised when we can’t use our senses to defend against a potential lifethreatening event. For example, viruses can’t be seen, touched, tasted, or heard. Our safety is even further exacerbated by being unable to work cooperatively to address that threat. Isolation is a perceived life-threatening event for humans at the most primitive level. Unconsciously we understand there is something dangerous about not being able to communicate in close proximity to other humans. The effects of these current events are a complex trauma that is happening uniquely to each person depending on their past traumas and their current resources and resiliency skills. YogaFit’s trauma-informed yoga programs help us to deeply understand and more importantly witness what’s happening “behind the scenes.” These programs empower us to address this mental health triage moment in history as a helper--regardless of the uniform we wear. Thankfully, exciting new neurological and psychological discoveries, including polyvagal theory, allow for a more expansive understanding of the full impact of trauma. We are also starting to understand exactly how and why yoga helps mitigate these impacts. Somatic processing and treatment methodologies like yoga are being used to help repair and rebuild distressed nervous systems. This in turn helps the brain integrate and “file” distressing memories.
What makes a trauma-informed yoga class?
The primary difference in a trauma-informed yoga practice is the focus on HOW we practice instead of WHAT we practice. While we are certainly moving through postures, it is more the state of 14 YOGAFIT.COM
being we are in versus the focus on pure physical form in a pose. Parasympathetic Nervous System (PNS) activation is the key to creating a more sustained healing state of being. This is instead of the elevated cortisol-releasing state of being in the Sympathetic Nervous System (SNS). The SNS has been shown to stay perpetually “on” after a traumatic event or during chronic stress; the SNS is the primary inhibitor of our natural healing mechanisms. A good trauma-informed yoga practice teaches and empowers individuals to intentionally activate their PNS system. This empowering approach helps establish an enduring personal resiliency after a disempowering traumatic event. Yoga classes with large or fast movements can actually get in the way of healing due to increased SNS activation. Through our unique methods at YogaFit, students learn to feel when their SNS is activating. They are then better able to regulate their nervous system using breath, gentle movement, trauma-sensitive language, specific meditations, and limbic-center focused guided imagery. We have found our students are better able to release stuck energy once they feel safe and when they are able to gently acknowledge their bodies instead of disconnecting or disassociating. The part of the brain linked to healing is the limbic center or emotional brain. We intentionally activate this system by grounded and mindful movements. This creates a gradual tolerance of increased sensations that students learn to manage.
YogaFit’s Trauma-Informed Program
YogaFit for Warriors is a trauma-sensitive and trauma-informed yoga program designed by military veteran and yoga therapist, Shaye Molendyke (C-IAYT) and yoga therapist, Kristy Manuel (C-IAYT). YogaFit’s Master Trainers who teach the Warriors Program have a depth and breadth of knowledge in yoga as well as in mental and physical health fields. Our trainers maintain the highest certification in the yoga profession as Certified Yoga Therapists (C-IAYT) and they also have decades of experience. They are working at the cutting edge of the latest yoga therapy techniques.
The Importance of Slow Mindful Movements
YogaFit’s Warriors classes use slow mindful movements to activate the healing limbic system. We believe that the rhythmic vinyasa flow style is critical to restoring the natural processes of the body. These include the cardiovascular, endocrine, and digestive systems as well as the circadian and cranial rhythms that get disrupted after a traumatic event or prolonged stress. We also incorporate unique iliopsoas (psoas) activating and releasing practices. These practices
are vital to reclaiming the internal emotional support structure of the body through the psoas lines of energy that run down through the legs and up through the diaphragm, heart, and jaw areas that mobilize in stressful events for fight, flight, and even bite. YogaFit approaches yoga from a nonjudgmental noncompetitive viewpoint. We encourage language/cueing that is inclusive and awareness-oriented versus goal-oriented. Awareness-oriented cueing instills a sense of safety and connection creating the potential for healing. These concepts are the foundational cornerstones of our Warriors Programs as well as our 200 and 300 RYT yoga teacher training programs and our IAYT accredited Yoga Therapy Program. This is why YogaFit’s Level One: Foundations is a requirement in the Warriors Program. YogaFit’s style of teaching is invitational in nature, gently encouraging students throughout their practice as well as offering choice through generous use of modifications. Yoga teachers may inadvertently trigger students by using command-style language, body language, or improper or unwanted physical adjustments. That’s why we focus on how to move students gently in and out of poses while empowering them to make effective choices in their practice. Over time this creates and reinforces a sense of resiliency, self-efficacy, and the ability to emotionally self-regulate.
Who Can Take YogaFit for Warriors?
The YogaFit for Warriors program is designed for yoga teachers, mental health professionals, and anyone who wants to understand trauma and PTSD at a deeper level. This includes but is not limited to our military and their families, emergency and first responders, and healthcare workers, educators and caregivers of all kinds. This program is also appropriate to help those who suffer from the range of physical and emotional traumas including chronic high levels of stress, anxiety, and other stress or trauma related mental medical and physical conditions. Note: Military members and spouses may be eligible to attend YogaFit for Warriors workshops through the Post 9/11 GI Bill licensing and certification program. Eligible active duty military spouses may attend using MyCAA benefits. YogaFit Warriors 100 and 140 hour Programs include the following 2-day workshops. Five workshops are required for 100 hour program. One elective choice can be used to complete the 100 hour program or complete all seven workshops for the 140 hour program.
* Mandatory
* Level 1 YogaFit’s foundational yoga teacher training educates
trainees how to safely guide students through yoga poses using transformational language and the Essence of YogaFit. The Essence encourages people to let go of judgements, expectations, and competition.
* YogaFit for Warriors (PTSD)
Focuses on psoas release exercises, slower movement, breathing exercises, meditation, and specific imagery techniques to address PTSD and other common issues that develop in military settings with returning veterans as well as their families.
* Healing Emotional & Physical Trauma
Explores how trauma affects the brain and becomes stored in the body, and explains how yoga is the perfect mind-body modality to release trauma and usher in healing.
* Restoring
Balance: Training the Parasympathetic Nervous System Heart Rate Variability (HRV) monitors are utilized so students can learn to design the optimal treatment methodologies based on the HRV results.
Two Day Electives: Choose 1 for 100 hour or take all 3 for 140 Hr * Warrior Kids This childhood trauma workshop focuses on the
unique nervous system and brain response of traumatic events in children as well as chronic emotional and physical abuse to include neglect. We address the somatic healing gaps in current therapies available for children today.
* YogaFit for Mood Balancing Highlights the somatic component of anxiety and depression while teaching breathing and meditation practices to facilitate balance.
* Addiction
and Recovery Understand addiction in its many forms, including but not limited to drugs, alcohol, smoking, gambling, sex, overeating, shopping, and exercise.
Yogafit for Warrior Kids 10 hour Program: Mandatory Workshops* * Warrior Kids This childhood trauma workshop focuses on the
unique nervous system and brain response of traumatic events in children as well as chronic emotional and physical abuse to include neglect. We address the somatic healing gaps in current therapies available for children today.
* Fit and Focused Kids This workshop focuses on the best mindful
movement, breath and guided imagery practices to enhance and support the learning environment. Bringing yoga into the schools can reduce anxiety and stress, enhance focus and self-regulation, and promote compassion in young children and teenagers.
* Yoga for ADD and Autism Learn how to incorporate yoga pos-
tures, mindfull breathing techniques, and the latest integrative therapeutic techniques into your work with children and adults who are navigating the challenges of ADD or Autism Spectrum Disorder.
* Healing Emotional & Physical Trauma Explores how trauma
affects the brain and becomes stored in the body, and explains how yoga is the perfect mind-body modality to release trauma and usher in healing.
Yogafit for Warrior Kids 200 hour One Day Electives: Choose 2 Art of Storytelling: The Therapeutic Narrative Learn the brain science behind storytelling and how it helps to foster greater learning and creativity in both kids and adults. Caregivers Caregivers spend so much time and loving attention on others that they forget to care for themselves–physically and emotionally. If you work with elderly patients, children with special needs, or foster kids trapped in the system, this one-day workshop can provide the tools necessary to revitalize and reconnect to your center and find the balance you need to serve others. Shaye Molendyke, Lt Col USAF, MA, Counseling, E-RYT-200, 500 RYT, C-IAYT Yoga for Healthcare and Special Conditions Provider Lieutenant Colonel, Unites States Air Force Yoga Instructor, Master Trainer YogaFit, Director YogaFit For Warriors Program Look for YogaFit for Warriors at 2021 Mind Body Fitness Conferences and at sites across the country. Visit www.yogafit.com for updates to the schedule and look for Warriors Intensives in Kentucky and Toronto in 2021. Help us bring YogaFit for Warriors to the people who need it most. Connect your communities with YogaFit to host a training.
YOGAFIT.COM
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HEALING
Trauma with Yoga Go from survivor to thriver with yoga and mind-body tools By Beth Shaw, Founder, YogaFit®
We
don’t need to look far to see that as a society we are suffering—just look at increasing rates of mass shootings, homelessness, addiction, and suicide. For many, trauma is part of the root cause of this suffering and we have learned that untreated trauma has lasting effects. Trauma not only affects individuals; trauma is a systemic and societal. It often begins in childhood and is then perpetuated and passed on through intergenerational trauma. Collectively, we lack good support systems and training on how to effectively navigate our emotional landscape and implement healthy coping mechanisms for stress. Addressing the root cause of trauma, dealing with its residual effects, and implementing tools for healthy nervous system regulation are all essential for healing. Trauma varies from person to person and the path to healing is a wide one. Fortunately, we are now engaged in more urgent discussions about trauma’s prevalence and the powerful role trauma-informed yoga can play in healing. This is why YogaFit has been committed to expanding the YogaFit for Warriors Program (developed by Lt Col USAF Shaye Molendyke), which teaches trauma-informed yoga and yoga tools to Veterans, families, mental health professionals, first responders, and everyone interested in healing. This is also why I wrote Healing Trauma with Yoga. Writing this book was a challenging and confrontational task, as I am still connecting the dots on some of my own childhood trauma and how it has affected and continues to affect my life. My own approach to living with trauma, depression, and emotional dysregulation is simple yet complex. It involves constant vigilance and being the witness to my body, mind, and emotions. I am grateful to the practice of yoga; it has directed my life and kept me on a steady path of growth and transformation. I readily admit that when I have abandoned my yoga practice, poor choices have led to some additional adult trauma. Developing the skill of being the witness in these situations has allowed me to course correct, to find deeper places in my yoga practice, and to learn more about healing through using myself as a test case. When we practice with sensitivity and awareness, Yoga meets us where we are, allowing us to witness our body, mind, and emotions. As the witness, we can make choices with clarity, seek appropriate treatments, and experience a healthier lifestyle, positive moods, better relationships, and improved quality of life. Asana (posture), is just one of the many yogic tools supporting healing. The eight-limbed path of yoga includes self-control, positive habits, asana, breath work, turning awareness inward, focus and concentration, contemplation and reflection, and experienc16 YOGAFIT.COM
ing oneness. This path is a roadmap guiding us to be present, to feel the divine, and to experience greater stillness and even peace. Practicing these eight limbs helps trauma survivors become more centered, grounded, and better able to connect with their own strength and inner resources. Going from survivor to thriver involves befriending the body through a trauma-informed yoga practice. When I teach, I remind students that yoga allows us the opportunity to get comfortable being uncomfortable. We can learn to sit with trauma, mitigating the associated symptoms through mindfulness and witness consciousness. Healing is a one day at a time process. And awareness is key to managing the day-to-day shifts and storms. When practiced with intention, yoga allows us to exercise our muscles of awareness, helping us recognize how to choose and use healthy coping mechanisms to thrive. I’ve done a lot of experimenting. I can honestly say that taking the power into your own hands for your own healing is your most empowered course, always. Yoga gives you that power. Beth Shaw’s Healing Trauma with Yoga combines a discussion of trauma from the perspective of modern neuroscience with empowering teachings from yoga philosophy and yoga practice. In the book,13 people share their inspiring stories of how yoga is an essential component of their own path of learning to heal and thrive.
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Success Strategies
FOR TEACHING VIRTUALLY By Beth Shaw
I
love teaching live. Nothing brings me greater pleasure than to give and receive energy from my classes. With live teaching, it’s easy to gauge the temperature of the room, the energy of the students, and to observe what is working and what is not. Teaching in person gives us flexibility and feedback. We can course correct quickly based on the room. Unfortunately, our world has changed and many if not most of us have been relegated to teaching online. The good news is that we can reach so many more people, in different locations, all around the world. Here are some basic tips and tricks for teaching online:
First let’s get started with set up. • • • • • • • • • • • • • • •
Prep Work Checklist Zoom Session Preparation Before the session, make sure that you have: Scheduled your Zoom session. Practiced using Zoom features in advance. An internet-connected computer. Webcam (if you wish to be seen by others). A quiet space to hold the session – make sure you will not be interrupted. Double check your background and ambiance. Great lighting such as a light ring to place behind your computer; many rings have different color lights so you can get a rosy glow. A detailed session plan. Resources you wish to use or share like PowerPoints. Set and send any etiquette and session instruction information to participants. Sent instructions to co-presenters or guest speakers (if applicable) Prepared a Welcome message slide with the session start time and display participant instructions.
Ensure participants have: • • • • •
Session date and time. Joining instructions, including the participation Zoom link. An internet-connected computer or mobile phone. Informed you of any accessibility needs (encourage students to inform you by a certain date to ensure you can make appropriate arrangements in time). Etiquette and session guidelines for the session.
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When Teaching Virtually, Keep These Tips in Mind Energy – Think of yourself as a television actor. You need to amplify and broadcast EXTRA Energy to channel it through the small screen. Energy translates even on Zoom or other virtual platforms. Keep it high even when it’s a mellow class. Beam your light and channel your enthusiasm. Sound – Practice teaching with your friends prior to your class to evaluate your sound. For example, look at how your voice is carrying across the platform. Make sure you are not talking the entire time since it can be annoying. Leave some space between your words allowing the participates to have their own experience. Explanations / Cueing – I like to do a lot more repetitive flows while teaching online, to allow the participants to get into their bodies and out of their minds. If you are going from pose to pose, it can be very complicated to flow especially for beginners. Remember to leave some space between your words when cueing. Demonstrate the pose and then say something like, “We are doing ten of these.” Or, “Stay here for 15 deep breaths.” Demonstrations/ Alignment checks- Demo the pose, cue for alignment and then let them enjoy it, giving small cues to get deeper into the pose with the breath. Add in reminders like “relax your face and your toes.” A favorite of mine is, “Smile and trick your mind into thinking you are having a good time.”
Motivation and Inspiration – Remind your students that it’s all about just showing up. “As long as you are breathing and feeling you are having successful practice.” Adding in positive affirmations and appreciation like a simple, “good job” or “everyone looks great” always helps morale. Leave time for sharing at the end of the class. Check in with everyone at the beginning to gauge the energy and see if there are special requests or needs. Music & Modulation— This is a tricky one. We want music, but make sure the music is not drowning out your voice. Modulate your vocal tones to match the energy of the class, in each “mountain” of the YogaFit format. Appearance —Yes, we are living in a world of wearing our pjs all day and sweatpants sales were up 80% in 2020. But you want to look your best. It may go without saying to brush your hair, but I have seen instances where this is the case. If you like to wear make up, put on a nice lipstick and make your eyes pop with some mascara. I even shower before all my classes, it makes me feel fresher. Remember, just because you are not in person does not mean you should not look and feel your best. Teaching on Zoom or on other virtual formats may not be your favorite thing to do but delivering the healing benefits of yoga to as many as possible right now is crucial. Keep teaching and sharing the message of health and wellness on every level.
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YogaFit’s Favorite Things By Beth Shaw
3. 5.
1. 1. The Naboso Mat
Topped with tiny nubs, this mat allows for greater proprioception and sensory stimulation to the feet, connecting to and enhancing foot strength thereby stimulating the entire body. This amplifies the ability of your practice to improve your balance. While the barefoot experience is even better on this mat, it’s also comfortable for cushioning knees, elbows, and the rest of het body. It’s both innovative and durable and worth the price to add this to your practice. Use the discount code YOGAFIT for 10% off. naboso.com
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2. 2. Itoen Tea
Green tea is both energizing and calming at the same time, so it’s my go-to drink when I need both a pick-me-up and to chill out. This is by far my favorite brand and I drink these Sencha shots daily. Itoen green teas provide energy and keep me balanced. Great with Asian food, as a morning coffee substitute, or anytime you need a calm lift. 15% promo discount with code YOGAFIT. Good through July 31, 2021. itoen.com
3. Dr Perricone’s Hydrogen Water
I’ve become obsessed with Hydrogen Water since it improves cognitive function, lowers oxidative stress levels, improves mental clarity, and is easily absorbed by the body. Dr Perricone’s water comes from a natural spring in West Virginia and is available in single serving cans. I start my day with it and then drink one in the afternoon when I need some energy. perriconehydrogenwater.com
4. 4. DoTERRA Essential Oils
Essential oils are great ways to change your mood quickly and naturally. I use a spray bottle with purified water and blends of DoTERRA essential oils that I spritz on my face. (Note: keep your eyes closed when you do this.) When I teach, I love using oils to spray in the room. These oils lift my spirits and refresh me; some of them you can even ingest like peppermint to wake you up. My favorite daytime spray blends include cinnamon and clove or peppermint and eucalyptus. My go-to night-time spray is a combination of lavender and patchouli. mydoterra.com/yogafit
5. BodyLift Headstand Bench
These days, we all need more mood lifting yoga poses. To support this, I’ve been using Evolution Health’s BodyLift Headstand bench for more than 20 years. I invert daily for improved mood, and for supporting longevity and brain health. This apparatus greatly reduces the chances of injury or excess pressure on the cervical spine and allows you to enjoy the benefits of inverting. Spark your nervous system and allow blood flow to your brain, eyes, face, neck, and scalp. A few minutes a day will make all the difference in your mood, your skin and your brain. Use the discount code YOGAFIT for $15 off. www.evolutionhealth.com/bodylift.html
8. 7. 6.
9.
8. Gustola 6. Global Healing Center Vitamins
Global Healing Center makes the most high-vibration, quality products and supplements available. I have personally toured their manufacturing plant. From their triple water filtration system to the crystals they infuse in their manufacturing process, they have a strong commitment to health, spirituality, and their customers. I use many of their liquid vitamins. (I especially like their hemp oil, Zinc, Vitamin D, Vitamin B, and iodine ) They also make a revolutionary product called Oxy-Powder, which you take at night to help cleanse the intestines and oxygenates your colon for great digestive health. I swear by their products and they occupy a lot of shelf space in my vitamin closet. Use the discount code YOGAFIT for 10% off. go.globalhealingcenter.com/yogafit
7. Johnny G Indoor Bike
I have had the opportunity to be on many a stationary bike in my life. In fact I started spinning in the mid 1990s with my friend and mentor Johnny G, one of the pioneers in this fitness modality. Like everything Johnny does, its quality through and through. It’s literally the best stationary spinner I have ever been on (and I’ve tried them all). It’s sturdy, smooth, and quiet. I love the “Ride of Your Life” feature. For my first ride, Johnny told me to try and do 5 miles in under 20 minutes. It’s an invigorating way to start each day and is a great investment for your cardio health. This is a bike you can easily own for a lifetime. mailchi.mp/yogafit.com/ johnnyg
In my search for nutritious and delicious gluten-free breakfast and snack foods, I have tried many gluten-free granolas and most just don’t make a repeat visit to my breakfast table. So I was thrilled to find Gustola. The different blends are loaded with fresh nuts, and nonGMO, organic, gluten-free oats. Flavors include Cashew, Sunflower Seed & Ginger; Almond, Pecan & Cashew; and more. I love this product! Not only is it amazing, it is the best gluten-free cereal I have ever eaten by far. 25% off your first order over $20 with code YogaFit. gustolagranola.com
9. Anatomie Clothing
As a longtime fan of their clothing, Anatomie styles are the only thing I wear to travel. The cargo pants have big pockets for your passport and the stylish and light fabrics don’t wrinkle, pack well and are super comfortable for long bouts of sitting. “We know a woman's body—all the different types and fits that flatter each shape the best," explains Anatomie co-owner Kate Boyer. I have known husband-and-wife team Kate and Shawn since 2010 when I met them at a fitness trade show. What started as a travel-specific luxury line has expanded their offerings to include workout wear, everyday fashion, and innovative caption collections. Anatomie is carried in more than 400 specialty stores, resorts, golf shops, and spas nationwide. But you can receive an exclusive discount and save 20% by using the code: YOGAFIT20 at checkout. anatomie.com YOGAFIT.COM
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Corporate Wellness People are suffering.
2020 has been a year of unprecedented challenges. Isolation, uncertainty, fear, financial pressure, and other daily stressors add to the suffering. • COVID has brought shutdown, isolation, and disconnection leading to an increase in loneliness, anxiety, depression, mental illness, and suicide • Disruption in routine is leading to a more sedentary lifestyle • People turn to alcohol, drugs, comfort food, and other unhealthy coping mechanisms • Obesity and suicide rates continue to rise • Related conditions include heart disease, stroke, type 2 diabetes and cancer • Poor health outcomes lead to absenteeism, burn-out, turnover, and higher insurance costs People need holistic tools to self- regulate and empower them to take charge of their mental and physical health.
Mind-Body Tools Make a Difference.
Yoga, breathing, meditation, and other holistic tools deliver results, such as: • Enhancing mood and emotional wellness • Reducing stress and blood pressure • Improving health markers like BMI and blood glucose • Strengthening the body • Expanding brain function • Alleviating pain • Improving sleep 22 YOGAFIT.COM
Studies Show Yoga Can Help!
Check out some of the current research for how yoga can benefit your employees: • Yoga for Anxiety and Depression • Healthy Lifestyles and Stress Management • What are the Health Benefits of Yoga? • Yoga for Health Science
YogaFit Provides the Solution!
YogaFit Worldwide, the trusted leader in mind-body and fitness education, was established in 1994 and is the largest yoga education provider in the world. We are equipped to provide you with live, virtual webinars designed to meet the needs of your employees at this time. We offer a wide variety of holistic educational programs to assist individuals to manage and improve their mental and physical health. Topics include: • Stress Management • Brain & Cognitive Health • Emotional Regulation • Addiction • Support Back • Health Immune Strength • Weight Loss • Autoimmune Issues • Anxiety & Depression Our team of highly qualified YogaFit Master Trainers are the best in the industry and consist of yoga therapists, mental health professionals, physical therapists, nurse practitioners, and other health professionals.
YogaLean Transformation
YogaFit also offers virtual 8-week YogaLean Transformation Groups which include live coaching, exercise, accountability, nutrition, and other holistic tools to transform the body, refresh the mind, and
nurture the soul. Here’s what a few of our participants have to say: I am exhausted. Not just from 2020 and my responsibilities. I am tired of feeling tired, sluggish, with little to no energy, and lacking focus for who I want to be. I feel confident with my new awareness and motivation…it makes me want to look forward, and think about my decisions right now. Being healthier will be something I can continually and progressively focus on and strive for. -Kim N. This 8-week program has forced me to do more self-reflection and demonstrate my personal commitment. I am excited to connect daily with my on-line YogaLean community and look forward to the variety of readings, assignments, classes and lectures! -Stacey R. I enjoy exercising, and with this pandemic, things were and are currently shut down, so having this online class is great for me. I respond well to structure and like having a certain time for exercise or just getting out and about. -Laura K. I love where I am now emotionally, physically and spiritually. My goal is to hold onto where I am as we go through … the holidays. Having this extra layer of support right now is exactly what I need to navigate the next few months. -Linda R. Arrange for your company’s YogaLean group today! By investing in tools that enhance wellness for your team, you demonstrate that you care for your most valuable asset - your people. Reach out to us at wellness@yogafit. com and learn how you can bring YogaFit Virtual Wellness into your employee benefits package.
IMPROVE EMPLOYEE HEALTH AND WELLNESS WITH
VIRTUAL WELLNESS WEBINARS
Get happier, healthier, more engaged employees Improve job satisfaction Increase productivity Lower healthcare costs Reduce turnover and absenteeism Improve retention
2020 has been a year of unprecedented challenges. People are suffering. Anxiety, depression, suicide, addiction, and other mental health issues have dramatically increased. Isolation, uncertainty, fear, financial pressure, and other daily stressors add to the suffering. People need holistic tools to selfregulate and empower them to take charge of their mental and physical health. YogaFit Worldwide, the trusted leader in mind-body and fitness education, is equipped to provide you with live, virtual webinars designed to meet the needs of your employees at this time. We offer over 75 different educational programs to assist individuals to manage and improve their mental and physical health. Our wide variety of topics include: Stress Management Brain & Cognitive Health Emotional Regulation
Addiction Support Back Health Immune Strength
Weight Loss Autoimmune Issues Anxiety & Depression
In addition, our virtual 8-week YogaLean Transformation Groups include live coaching, exercise, accountability, nutrition, and other holistic tools to transform the body, refresh the mind, and nurture the soul. Arrange for your company's YogaLean group today!
By investing in tools that enhance wellness for your team, you demonstrate that you care for your most valuable asset - your people.
Reach out to us at wellness@yogafit.com to get started!
Expand Your Certifications
WITH WELLNESS-BASED SPECIALTY TRACKS
24 YOGAFIT.COM
D
eepen your teachings and offerings and stand out in a crowded field with these empowering Specialty Track Certifications offered exclusively at YogaFit! Offer more to your students and expand your professional expertise and certifications.
YogaFit for Athletes
Our YogaFit for Athletes 100-hour teacher training provides the fundamentals you need to incorporate yoga principles into any athletic training endeavor—either for your students or yourself.
*YogaFit for Warriors: Trauma Sensitive Teacher Training
Become a certified trauma-sensitive yoga teacher. This comprehensive trauma-sensitive yoga program is designed to provide the instruction and tools you need to understand PTSD and trauma at a deeper level and to guide your clients (or students) toward greater healing. Created by a military veteran and a yoga therapist, YogaFit for Warriors is ideal for yoga teachers and mental health professionals as well as military personnel and their families, first responders, and healthcare workers.
YogaFit for WarriorKids 100-Hour Teacher Training
Become a certified trauma-sensitive yoga teacher, with a specialty in early childhood trauma, by completing our YogaFit for WarriorKids 100-hour teacher-training program. This comprehensive trauma-sensitive yoga program provides the instruction you need to understand the unique way a child’s nervous system and brain respond to traumatic events and the tools you need to affect change.
YogaFit 100-Hour Ayurveda Lifestyle Coaching Program
Enhance your ayurvedic knowledge completing our Ayurveda Lifestyle Coaching program. This comprehensive 100-hour program offers a strong overview of Ayurveda, the ancient sister science of yoga; an opportunity to personally experience Ayurvedic practices that enhance your own well-being; and tools to directly apply its theory and principles to everyday life—for yourself and your clients.
YogaFit for Wellness 100-Hour Teacher Training
Our 100 hour Wellness Tracks will prepare individuals to teach yoga within the healthcare setting. These trainings provide yoga specific population knowledge to help treat common physical ailments and diseases with appropriate yoga intervention.
YogaFit for Warriors 140 Hour Trauma Sensitive Teacher Training
Become a certified trauma-sensitive yoga teacher by completing either the YogaFit 100-hour or our expanded 140-hour teacher-training program. This comprehensive trauma-sensitive yoga program is designed to provide the instruction and tools you need to understand PTSD and trauma at a deeper level and to guide your clients (or students) toward greater healing.
YogaFit for Active Adults 100-Hour Teacher Training
Our 100 hour Active Adults Track will prepare individuals to teach yoga and other mind body tools the population that needs them the most. Our focus goes beyond just the physical practice, looking at the mindset and mental well-being of this population.
Mind/Body Women’s Health 100-Hour Teacher Training
Statistics show that women make up half the world's population. We've selected six of our Yoga Teacher Trainings that focus on women and the many issues they face. We are excited to offer this opportunity for enhanced teaching credentials for working with women and girls.
Holistic Whole Body Health 100 Hour Teacher Training
Are our students truly caring for their minds and bodies in a holistic, healthy and positive way? Learn techniques from these 6 YogaFit trainings to truly bring our students to the next level inside and out.
Mind Body Recovery Coaching 100 Hour
Addiction in its many forms in a huge societal issue. Learn how to use yoga and mind-body tools to assist yourself and others in achieving a healthier lifestyle. This program is designed to enable you to discover and recognize patterns of being stuck-physically, mentally, and on spiritual levels.
Turn the page for a list of required courses, prerequisites and electives. www.yogafit.com/learn-about-yogafit/ YOGAFIT.COM
25
YOGAFIT SPECIALTY TRACKS Specialty Track
YogaFit Spec Required Trainings
100 Hour Athletes
Level One: Foundations Anatomy and Alignment YogaFit for Personal Trainers
YogaBack YogaFit for Athletes YogaFit for Injury Pre Recovery
100 Hour Warriors
Level One: Foundations YogaFit for Warriors (PTSD)
Yoga for Emotional a Restoring Balance: T
100 Hour WarriorKids
YogaFit for WarriorKids Yoga for Emotional & Physical Trauma
Yoga for Fit and Focu Yoga for ADD and th
100 Hour Ayurveda Lifestyle Coaching 100 Hour Wellness
Ayurveda I Ayurveda II
Advanced Ayurveda Ayurveda Practicum
YogaFit for the Heart 1 YogaFit for Diabetes Management Yoga for Nervous System Disorders Yoga as Primary Care
YogaFit for Chronic P YogaFit Prenatal or Y Pranayama or YogaF From PMS to Menop
140 Hour Warriors
Level One: Foundations YogaFit for Warriors (PTSD) YogaFit for WarriorKids (Childhood Trauma)
Yoga for Emotional a Yoga for Addiction a Restoring Balance: T YogaFit for Balancing
100 Hour Active Adults
Level One: Foundations YogaFit Seniors YogaBack
100 Hour Mind/Body Women’s Health
Level One: Foundations Yoga for Emotional & Physical Trauma Yin Yoga YogaFit for Balancing Moods Level Two: Communication YogaLean Coaching Essentials Meditation and Mindfulness Level One: Foundations Yoga for Emotional & Physical Trauma
YogaFit for the Chan Menopause YogaFit for Balancing YogaFit for Caregive YogaFit for the Chan Menopause YogaFit for Improved Performance Ayurveda I Positive Psychology YogaFit Yoga Nidra Yoga for Addiction a YogaFit for Balancing Recovery Coaching E
100 Hour Holistic Whole Body Health Mind Body Recovery Coach *Please 26 YOGAFIT.COM
note: These are YogaFit Training Systems Specialty Tracks, not to be confused with RYT 200
cialty Tracks Elective Trainings
Prerequisites
evention and
and Physical Trauma Training the PNS
Yoga for Addiction and Recovery YogaFit for Balancing Moods YogaFit for WarriorKids (choose one)
used Kids he Autism Spectrum
Choose Two: The Art of Storytelling YogaFit for Caregivers YogaFit Kids
a m
Level One is highly recommended
Level One
Pain YogaFit Fit for the Change: pause
RYT 200 through YogaFit OR RYT 200 through another school + YogaFit Level One
and Physical Trauma and Recovery Training the PNS g Moods
nge: From PMS to
g Moods ers nge: From PMS to
Yoga for Nervous System Disorders YogaFit for Diabetes Management YogaFit for the Heart 1 (choose one)
d Pelvic Floor
and Recovery g Moods Essentials *Please note: These are YogaFit Training Systems Specialty Tracks, not to be confused with RYT 200 or 300 designation through Yoga Alliance.
0 or 300 designation through Yoga Alliance.
YOGAFIT.COM
27
True Beauty is
Radiant Health Skin Care Expert Dr Perricone on Healthy Hydration with yoga and mind-body tools By Beth Shaw
D
r Nicholas Perricone is a board-certified dermatologist, healthy aging expert, New York Times best-selling author, research scientist, and award-winning product developer. His skincare, wellness, and supplement lines under the brand Perricone MD feature cutting-edge healthy ingredients. Dr Perricone’s newest investigations involve hydrogen and how to drink it for good health as part of the revolution for healthy aging. How did you get your start?
My initial quest to find ways to stop, prevent, and reverse the negative effects of inflammation in my dermatology patients laid the foundation for Perricone MD. My scientific studies have resulted in dozens of US and international scientific patents for the treatment of skin and systemic disease, for reversing and preventing damage to skin caused by factors such as age, the sun, the environment, and hormonal changes. Because my focus is on treating the underlying inflammation as the causative factor, my research focuses on utilizing antioxidants, which act as natural anti-inflammatories from nutritional substances, in topical formulations. What is the most fulfilling part of your work? Discovering substances that can reduce inflammation to create health and beauty from the inside out and the outside in. What motivates you to keep going? Helping to change people’s lives for the better. What’s next on the horizon for Perricone products? Taking the role of the neurotransmitters to a whole new level—with hydrogen being an active component. What are 7 things everyone can do daily to look and feel better? Follow the three-tiered program which consists of the following. 28 YOGAFIT.COM
The Anti-Inflammatory Diet • • • • •
High-quality protein, like that found in fish, shellfish, poultry and tofu. Low-glycemic (will not provoke a glycemic response when consumed in moderation) carbohydrates including colorful fresh fruits and vegetables and whole grains such as oldfashioned oatmeal, legumes such as beans and lentils. Healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies), nuts, seeds, and olive oil. 8 -10 glasses of pure spring water per day. Anti-oxidant rich beverages such as hydrogen water and green tea.
These foods and beverages act as natural anti-inflammatories and help to maintain normal levels of insulin and blood sugar. The incomparable health and beauty benefits of this anti-inflammatory diet are visible in just three days.
Nutritional Supplements
I recommend a variety of unique nutritional supplements in addition to the complete spectrum of vitamins and minerals recommended by nutrition experts worldwide. These include B-complex, Vitamin E, and Calcium-Magnesium. My research has shown that nutrients that possess antioxidant properties act as natural anti-inflammatories. Designed to work synergistically, these nutrients offer anti-aging, anti-inflammatory, fat metabolizing, and peptide-boosting benefits and help prevent and reverse oxidative damage on a cellular level, of critical importance as we age.
Clinical Skincare
In addition to creating vibrant skin and optimum health through diet and supplements, topical antioxidants can work synergistically to enhance the natural health and beauty of your skin. My research has shown that many food-based nutrients provide anti-inflammatory as well as antioxidant activity when applied topically. Optimum results are achieved when they are used as part of the three-tiered program (diet, supplements, topicals). The unique, patented ingredients that comprise the NV Perricone MD line of Cosmeceuticals have been painstakingly formulated to deliver powerful, efficacious benefits to the skin, resulting in a smooth, youthful, supple, toned and radiant appearance to face and body.
Why HydrogenWwater ?
As a research scientist I have been researching therapeutic interventions for decades that can halt as well as reverse the negative effects of chronic sub-clinical inflammation, When I was introduced to hydrogen water and learned of its powerful anti-inflammatory properties, I recognized an affordable, available, non-toxic solution to many of the chronic, debilitating diseases and accelerated signs of aging that currently plague children and adults the world over.Hydrogen is essential for life, and it is present in nearly all the molecules in living things. When hydrogen is infused in water, at measurable therapeutic levels, it provides instantly available benefits, positively affecting gene regulation and gene expression, while silencing negative genes. I have never seen anything that can
have so much activity, giving us increased energy on a cellular level, restoring intercellular communication, vital in keeping our cells young and functioning at optimal levels, while providing superior protection from free radicals. Hydrogen water is a natural energy drink which enhances our physical and mental performance, without over-stimulation. It is the perfect drink for skiers, golfers and sports enthusiasts. For the first time we now have a safe, effective way to increase energy levels and focus, both mental and physical, while increasing feelings of well-being. And without the jitters or unpleasant side effects found in traditional energy drinks. Just pure water infused with molecular hydrogen
The benefits: • • • • • • • • • •
Has beneficial effects on all organ systems including the skin Natural antioxidant/anti-inflammatory Increased energy Improved athletic performance Increased endurance Speeds muscle recovery Increased sense of well-being Enhanced cognitive function. Reduced travel fatigue. Protection against the effects of intoxicants.
A special note on travel fatigue: Drinking 8 to 12 ounces of this water can relieve symptoms in 30 minutes to one hour.
To reap the optimal benefits: • • •
Chill before drinking. Drink directly from can—do not pour into a glass, or drink with a straw. Drink immediately upon opening.
What’s one thing you want to share with the world at this time True beauty is radiant health. As a physician, the concept of beauty from inside out is vitally important. And as a dermatologist, I see the importance of beauty from the outside in. What does your average day look like? I go for a run every day, and try to get the gym at least five times a week to lift weights to help maintain healthy muscle and bone. I also do yoga daily. To relieve stress I play with my dog Remy. Many of my happiest hours of the day are spent in the lab doing or research and/or reading scientific journals such as Free Radical Biology and Medicine. Learn more about Dr Perricone and Hydrogen Water at: perriconehydrogenwater.com YOGAFIT.COM
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Creating Supplements to
Heal the World An Interview with Global Healing Founder Dr Edward Group By Beth Shaw 30 YOGAFIT.COM
G
lobal Healing’s product line began with the vision of Dr Edward Group, who is committed to revolutionizing health and wellness by offering all-natural organic and wildcrafted supplements and cleansing programs. Dr Group encourages people to literally take their health into their own hands. His work is both inspiring and healing. How did you get your start ? Global Healing’s journey began in 1998 when I founded the company in Houston after completing our research on the Root Cause of Disease. We started with two employees in a 200 square foot office. With vision, love, and a heart for our customers, Global Healing has grown into an international brand that serves as an industry leader in natural health. We combine modern technological innovation with time-honored traditional herbal knowledge. Today, you can find us at our headquarters in Houston, Texas, and our state-of-the-art eco-friendly manufacturing facility in Phoenix, Arizona. We have passionate customers worldwide who are each treated with respect, care, and confidentiality by our award-winning Customer Satisfaction team. What is the most fulfilling part of your work? It is the customers we help everyday. It is so satisfying to hear the stories from customers whose lives have changed. This is why we do what we do. Global Healing is more of a mission than a company. We all have the desire to help people and provide them with the most powerful supplements in the world. What motivates you to keep pioneering products? Watching people change their lives with the information and products we provide them. I also enjoy our team’s collaboration and innovation as well as improving our own internal health and wellness. We want everyone at GH to be proud of the products we produce. What’s next on the horizon? To grow and help more people, we are moving into retail stores and opening up our products to the international market. Helping more people is our core mission.
What do you feel are 7 things that everyone can do daily to improve their health and well-being? 1. Drink more pure water. 2. Go to bed before 10 PM. 3. Skip one meal each day. 4. Practice meditation and mindfulness. 5. Eat and drink organic. 6. Take iodine. 7. Keep your gut clean and healthy. If someone could only take three of your products, what would you suggest? 1. Detoxadine—Nascent Iodine 2. Oxy-Powder—Oxygen Intestinal Cleanser 3. Cell Fuzion—Cellular support and health What’s one thing you want to share with the world at this time? Always have faith and hope, and don't hang out with negative people or listen to what the mainstream media reports. Do your own research!! Become a truth-seeker and learn about your body. Learn about the root cause of disease and the importance of cleansing and detoxifying your body on a regular basis. What does your average day look like? • Wake up and meditate for one hour. • Twenty minutes of personal development as a family. • Go to the gym and workout. • Head to the office. • Help the team and customers all day. • Go home and spend time with family. • Go to bed by 9:30 PM. For more information about Global Healing and their line of products, visit: globalhealing.com
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Coming Home to Rishikesh YogaFit’s sacred journey to the birthplace of yoga By Beth Shaw, Founder, YogaFit
T
here are moments in our lives that are pivotal, times we will always reflect on and realize–right then— when we learned the lesson. I believe those moments are a gift from the Universe and meaningful enough to penetrate the veil of our daily existence. And so it was on my first trip to India, traveling to Rishikesh, 2008. After a 23-hour flight to Delhi, cramped in the back of the plane, we got into a car only to learn we would be on the road for another six hours. Surrender was the message I received from the Universe. Every time I am challenged, I remember being in the back of that car, in the dark, driving through the dusty roads of India. Motorbikes, buses, bikes, and rickshaws were all sharing the road in a perfect chaotic rhythm. We landed in Rishikesh, the birthplace of yoga, at dawn, to the sounds of chanting emerging from many temples. It was simultaneously otherworldly and extremely familiar—and that dichotomy still baffles me. For many of us deeply connected to yoga, Rishikesh is home. I have rarely felt so at home in a place. On that first trip, I watched people who were struggling to live 32 YOGAFIT.COM
the essence of YogaFit: No judgement, no expectation, no competition. For them, the trip was difficult. My trip was about constant surrender, curiosity, and acceptance. Yes, I definitely had to live the essence of YogaFit on that trip. Six months later, I returned to India, bringing 28 YogaFit students with me. It was with great pleasure that I observed many of them experiencing breakdowns, breakthroughs, and transformation. One of my favorite parts of our YogaFit trip to India is a hike through the foothills of the Himalayas outside Rishikesh to the Maa Kunjapuri Devi Temple. At this temple, I sit on a concrete platform, overlooking the mountains and the Ganga. I reflect on how this was one of the places where legend says that Shiva cried the tears that would land and transform into the sacred seeds of Rudrakshas. This place always makes me cry; it feels like a portal to the Universe as well as a place of purity and great history. Rishikesh is in my bones, my blood, and my soul in a way that is difficult for me to put into words. It’s a part of me that I believe always existed and yet because of my multiple trips to this sacred land – always resides close to the surface.
Join YogaFit™
in India Traveling to India is the trip of a lifetime for a serious yoga teacher or student. YogaFit’s guided excursion to the birthplace of yoga offers a group experience that is an educational and enjoyable itinerary for every body.
Dates
NOVEMBER 19 - 30, 2021 Our pricing includes all in-country travel, double room accommodations (single room can be provided for an additional cost), 3 delicious vegetarian meals per day and most activities. Airfare is not included. If assistance is needed to book your round-trip flight to India, let us know−we will gladly assist you!
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manage your
MOODS Practices for Addressing Anxiety, Depression and Despair By Beth Shaw
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Mental Health Challenges in the Time of COVID-19
While it’s no secret that months of lockdowns, isolation, and social distancing have taken their toll on the world, I believe that there is not enough discussion around the impact of all of these events on the world’s mental health crisis. There is even less discussion around possible solutions. Rates of depression and anxiety are on the rise in epidemic proportions, as are diagnoses of trauma and related syndromes. Over the past 20 yers, according to the Centers for Disease Control and the National Institute of Mental Health, suicide rates have increased by 35%, especially in populations such as veterans, adolescents and young adults, and senior citizens. Suicide is currently the tenth leading cause of death in the U.S. Since the start of the COVID-19 related shutdowns, the American Psychiatric Association has announced that calls to crisis hotlines have increased by 50%, leading to an all-time high. These are only a few of the concerns related to the COVID-19 pandemic, which will continue create lasting mental health issues for almost everyone, unless education and self-directed tools are freely given to everyone. All the tools – I have them. Well, most of them anyway. And I know I’ve needed them this year. During the first 90 days of COVID-19 shutdowns, I was pretty isolated in my Brooklyn apartment, looking at the “city that never sleeps,” dormant and eerily quiet. Since I grew up in NYC, its streets are under my skin, its scent resides in my nasal cavities and its history (my history) is in my blood. I was depressed. Other than spending some time with a ghost from the past, I was alone; my dog Bentley and I walking the formally busy streets and trying to find our way. I stood on my head, shone my LED red light therapy machine in my face, listened to a lot of talks by Isha Foundation leader Sadhguru, and spent time on many a “HouseParty” video chat. It was a time of sobriety, self-study, and introspection. I was mostly alcohol-free and medication-free. With meditation, yoga, and time to take supplements, I lost about seven pounds. Yet I gained the next level of depth to spirit. Reflecting on this time, I can’t imagine what my life would have been like without tools including yoga, meditation, breathing exercises, supportive nutrition, and sound healing. This experience convinced me that these self-directed techniques need to be taught to everyone including our younger generations. Self-care related to our emotional well-being, management of mood, and suport of our physical bodies have long been absent from educational curricula. This needs to be shifted. Back to those tools that worked for me. What helped me feel the best consistently? One of my go-to’s was YogaFit classes on Zoom (Yes, the ones I was leading.) Another thing I find helpful in managing my own mood disorder, whatever is going on the world around me is awareness, which is a key component to managing the day-to-day shifts and storms. My own approach to living with trauma, depression, and emotional dysregulation is simple yet complex. It involves constant vigilance and being the witness to the body, mind, and emotions. I use intention plus action to get results. 36 YOGAFIT.COM
This is where my yoga practice has become crucial. We now know yoga allows us to be the witness to the body, mind, and emotions, and make better choices that contribute to: · Healthier lifestyle · Positive mood · Better relationships · Improved quality of life · Balanced living From the place of being the witness, we can seek appropriate treatments with greater clarity.
Moving into Motivation: How to Make Essential Lifestyle Shifts Identify what you enjoy.
Figure out what type of physical activities you’re most likely to do and think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
Get your mental health professional’s support.
Talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.
Set reasonable goals.
Your mission doesn’t have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you’re unlikely to meet.
Don’t think of exercise or physical activity as a chore. If exercise is just another “should” in your life that you don’t think you’re living up to, you’ll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication—as one of the tools to help you get better.
Analyze your barriers.
Figure out what’s stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don’t have money to spend on exercise gear, do something that’s cost-free, such as regular walking. If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles.
Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you can’t maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.
Dance!
Some days I just put on rap music in the morning and dance for 20 minutes. Dancing is embraced by almost every culture on earth and inherently brings joy. Not only does it spark the endorphins like through traditional exercise, it encourages a playful social aspect as well. For some, it triggers an emotional release, whether through laughter, a smile so big it hurts, or tears. It’s cathartic – a letting go of emotions. And like other exercise, it boosts the heart rate, reduces stress, and makes you sweat. I love dancing and while I recognize that when depressed no one wants to dance, it may be just the time that you NEED TO DANCE. Try it for 5 minutes even when you don’t want to. Dancing is truly transformational.
Clear the Clutter.
Keeping your life as clean as possible also creates less added stress. You can start with any physical clutter around you; perhaps there are possessions that are triggers from the past. As stated in Yoga’s Yamas and Niyamas: Cleanliness is paramount and part of your yoga practice. Make a fearless and ruthless plan that involves clearing from your life anything that is not serving you at this time: this can include possessions or even people. In rehabs, they say “clean head, clean bed.” It’s a fact that a clean space, clean living, and clean actions make a person feel better. Just watch an episode of “Hoarders” and you can see this firsthand.
Giving Back—Be of Service.
Making a difference matters! Giving back and having a higher purpose goes a long way in leading a meaningful, purposeful life. Helping others gets you out of your own thoughts, pain, depression, and darkness. There are many things you can do on a daily, weekly, and monthly basis to help your community. Take the personal challenge to give back on a regular basis. It will help you focus on something other than your own pain. Not only will others benefit, but doing good for others is Karma Yoga, and you will reap the benefits tenfold.
Journaling for transformation.
Personal journals are an incredibly powerful yet simple means of processing events and circumstances in our lives, healing emotional wounds, and moving forward with passion and intention. Our return to health and well-being often involves being willing to feel in order to heal. The blank page is a safe, objective audience for fielding memories, thoughts, and emotions—rational or irrational. It holds our hand as we dive into exploring the subconscious and does not pass judgment. Journaling helps us set goals and also to come to terms with suppressed memories, confusing or traumatic events. Like meditation practices, there are many ways to use a journal Try as many as possible to discover which are most effective for you. Set a timer for10 to 15 minutes and write whatever comes to mind, that means positive, negative, and otherwise. A journal allow your emotions, thoughts, and energy to flow onto the page, unchecked by judgments or expectations. Journaling gives you the opportunity to clear the mind of the rigors that cloud your well-being, even if those thoughts look
scattered on the page. “Letting go” of those thoughts through journaling will instill a sense of release that overcomes you.
Recording inspiration.
Write down quotes, poems, advice, and “aha” moments that come your way. This creative act is healing and will give legs to your intentions.
Prayers.
Writing down your prayers is an act of surrender, the fifth niyama, and ultimate relinquishing of control. Positive Affirmations: Writing your positive affirmations reinforces what yoga calls your sankalpa, or positive resolve. Also, it allows you to go back on reflect on your personal growth and success.
Support Groups
In situations of addressing trauma, finding your community can be life-altering. Building a strong support group of people who can share their life experience with you is priceless. A supportive community shows you that you are not alone in your struggles, nor are you unique in your experience. Community gives you the opportunity to help yourself by helping others and to get comfortable being yourself by revealing your story to those who have experienced perhaps not the same exact story but suffer just the same. I have spent a lot of time in Al-Anon and truly believe in the 12-step model. I even find attending open AA meetings to be very inspirational although I don’t personally have an alcohol addiction. I know when I am coaching someone to stay sober, I highly encourage daily AA meetings. Whether you are attending a 12-step meeting to stay sober, stay off drugs, stop gambling, rid yourself of a love addiction, cease a shopping or gambling habit or are even drowning in clutter (Clutterers Anonymous), there is a 12-step program for you. There are also virtual meetings around the world, around the clock.
Goddess Gatherings or Men’s Clubs.
I am fortunate to have a strong supportive network of friends that I can be honest and open with. Sometimes we get together for Goddess Gatherings or Vision Board Parties. These are fun and bonding and allow you to open up in a safe place. Find virtual gatherings if you need them. YOGAFIT.COM
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21 PRACTICES
to Increase Motivation and Shift Mood 1. Mantras. I play mantras on YouTube in the background con-
stantly at my home. Since sound waves permeate your walls, your space, and you, having mantras playing is calming and clears the space infusing positive energy. I listen to a recording of the Bhagavad Gita in Sanskrit recommended by a friend a few times a week and mantras almost every day and sometimes even while I sleep.
spritz on my face (note—keep your eyes closed when you do this) provides and instant pick-me-up. We offer some amazing sprays and oils through YogaFit. My favorite daytime spray is either cinnamon and clove or peppermint and eucalyptus. My go-to nighttime spray is lavender and patchouli. I also like a lemon fresh for my car and sandalwood for anytime.
2. Dog Walks. A long walk with my dog or a trip to the dog park
4. Quick Workouts. You only need 25 minutes of a weight
allows me to appreciate and enjoy the unbridled joy that animals exhibit and share. They live in the now, aren’t distracted by social media, and are very present and alert. The act of caring for a pet who provides unconditional love will bring immense joy (especially if you rescued the animal). I love walking with my rescue dog Bentley and taking him to play as it forces me to be present.
3. Aromatherapy. I use scents a lot throughout my day, they lift my spirits and refresh me. Spray bottles with essential oils that I 38 YOGAFIT.COM
workout to lift your mood. I use very heavy weights to change up my energy. Weight lifting literally shifts your hormones and a leg workout can increase levels of hormones including testosterone and your body’s own human growth hormone.
5. Inversions. Known for their mood-lifting benefits, inversions
allow you to turn things around and upside down. They spark the nervous system and increase blood flow to the brain, eyes, face, neck, and scalp. Personally, I love headstands and use Evolution
Health’s headstand bench regularly. To make a headstand more accessible, and supportive, try the original headstand bench from Evolution Health: evolutionhealth.com/bodylift (Use the coupon code yogafit15 for an exclusive $15 discount.)
6. Guided Meditation with a Weighted Blanket. Med-
itating under a weighted blanket is a great combination. I LOVE my weighted blanket; it feels like getting a big hug. Weighted blankets are proven to reduce anxiety, ease insomnia, and help address ADHD and sensory processing disorder. I have one that weighs 17 pounds and use it a few times a week for meditation and often to sleep. For guided meditation technology that senses your brainwave activity to focus your attention back to your breath, try the Muse Headband. Muse technology is being used in hundreds of hospitals and universities worldwide, including Yale, Harvard, MIT, IBM, NASA . According to Muse, “Research has documented other benefits, like increased grey matter density, reduced thinning of the prefrontal cortex, decreasing amygdala activity (associated with stress response), and increased resilience – basically, an overall beneficial change of the brain’s structure and function.” Visit mbsy.co/wR8Hj for a 15% discount on all Muse products.
7. Turn off and Cover the TV. Benefits of reducing binge
watching include improved weight loss and reduction in mindless eating. Better relationships and higher self-esteem can also come from turning off the TV.
8. Phone Fasts. Put your phone away at least one day a week. If
you’re not scrolling or distracted by the phone’s blue lights, you’ll enjoy the benefits of reduced distractions and increased ability to stag in the present moment. And since the blue light emitted by the phone’s display interferes with the production of melatonin, you’ll enjoy uninterrupted sleep.
ing as a self-soothing mechanism, at least things stay in order, but I have to limit myself since it can get out of control.
14. Keep a Notebook. A notebook in which you can jot down
action items, thoughts, ideas, and projects can help keep you inspired, on track, organized and accountable. Writing things down helps with remembering things and charting your progress.
15. Post Your Goals. Having visual reminders of your goals
can be a powerful reminder to stay motivated and keep your mood lifted. I use giant Post-It notes on my walls with goals, projects, and a to-do list so can I see it all daily. Stay on top of your goals by looking at them.
16. Protect Your Time. Be vigilant with your time and don’t
let anyone steal it. Our time is all we really have. You may feel less overwhelmed by saying “no” unless you really WANT to say yes. Enjoy more time for rest and relaxation, meditation and exercise, and just doing your favorite things.
17. Spend Time with Friends. Take time each day with people who make you laugh. Sharing, smiling, and having fun changes your energy. If your usual in-person activities aren’t available, try Facetime, Zoom, Houseparty, drive-by’s, social distancing walks, anything you can do to share time.
18. Cold Therapy. A few minutes of cryotherapy, or use of cold,
can actually reduce pain and decrease inflammation. Try this at home by alternating hot and cold showers or find a center that offers whole body cryotherapy. Some other benefits include resetting the nervous system, reducing depression and anxiety, alleviating migraines, and offering a boost of energy.
19. Red Light Therapy. The low-level wavelengths of red
9. Fruits and Veggies. A diet rich in fruits and vegetables will help you feel lighter, clearer, and cleaner. Foods rich in fiber, vitamins, and minerals improve overall health and well-being.
light have been shown to promote tissue repair, cellular energy, skin rejuvenation (including collagen building), and decreased inflammation. I use my red light therapy machine regularly. You can buy different kinds of devices for home use or find a spa (many Korean spas offer this) with a full infrared room.
10. Take Brain Fuel. Safe cognitive enhancers include brain
20. Salt Lamps. Adding a salt lamp to a room’s decor can in-
octane oil. This brain-boosting fat is a medium chain triglyceride from coconut oil. I find that it helps increase my concentration, focus, and productivity. And in moderation, stimulants like coffee can perk you up. Pair this with other kinds of brain food, such as listening to Oprah’s Super Soul Sundays or podcasts on inspiration and productivity. Inspiration and motivation can lead to transformation.
11. Hydrate. Drink at least half your body weight in water every day; so if you weigh 140 pounds, that means it is suggested that you drink 70 ounces of water daily. Hydration helps brain function, energy levels, stress management, and physical performance.
12. The 12-Step Serenity Prayer. I spontaneously say this to
myself often. So much so that it’s become one of my mantras. “God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.”
13. Organize. I allow myself some organizing time every day— but not too much. Since I am prone to using compulsive organiz-
crease serotonin levels, boost mood, neutralize the energy of your space, purify the air, and improve sleep.
21. Block Junk Light. Junk light refers to the wavelengths of
blue, green, and violet light that are common in sources of artificial light such as LED and fluorescents. Junk light is shown to suppress your body’s ability to create melatonin, which is one of the hormones involved in regulations of your sleep and wake cycles. We absorb this light from the smartphone screens, computer monitors, and LEDs and CFL artificial lights that are all over our environment. You can sleep better at night by blocking this harmful junk light from your life. Products like True Dark glasses can remove or filter this light which can be the cause of eye strain, headaches, short-term memory loss, stress, anxiety, and depression, so you can rest better. Use the coupon code YogaFit10 for 10% off your purchase at truedark.com. Living your best life requires daily practice. It requests that you show up, be present for yourself and take action. YOGAFIT.COM
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Yoga and Diversity from a Black Woman’s Perspective By Tracy Jennings-Hill, C-IAYT, ERYT 500, YACEP When asked to share my thoughts on Yoga and Diversity, I had to sit back for a moment and take a “deep breath.” As we all know, as practitioners, the breath is the gateway to healing, both mind and body. But in my case, my breath holds so much more in these evolving times. My breath is one of contemplation, sadness, understanding and concern but also of growth, transformation, and empowerment. Diversity in our yoga world is a challenging topic right now. Because as much as we individually embody the principles of equanimity and “oneness,” there is often a definite lacking of both. I believe we are all discovering that there is a definite imbalance for those teaching and practicing yoga as a whole. We’ve become desensitized to acknowledging differences in each other. In that process, it has made us lose the true awareness that we are all so diligently searching for. By not acknowledging the diverse aspects of us as individuals, everything has become so “white” that it has become the norm. So when someone speaks up, it can be unsettling, not accepted or even negated. To move into a more balanced existence in our yoga world--or better yet-- the world as a whole, we need to revel in all our diverseness. It is time for us to adapt as teachers and embody the idea of evolution, both mind and body and name and celebrate our diversity. Now is the time for us to not just settle for what has become the status quo. We are born to grow and to thrive… all of us. The universe is asking us to see each other, listen to each other, 40 YOGAFIT.COM
learn from each other, love each other unconditionally, and grow with each other. Understanding diversity requires evolution in our day-to-day lives so we may begin to truly live our yoga. This needs to be from the root of our traditions of yoga. And to involve the comprehensive nature of our sadhan, which includes (but is not limited to) meditation, pranayama, asana, and kriya. Our growth and development comes not just from the physical, but from the mind and soul! Now, take a deep breath, close your eyes and breathe in and out. Keep your attention inward at what sits at the center of your being. Ask yourself the following questions: How can I contribute to our yoga world becoming one of true inclusivity, wholeness, understanding, love, and sharing of space in a way that we no longer ignore our differences but revel in them and learn from each other? What do I need to do to awaken evolution in my own transformation, empowerment and growth? When it comes to the topics of embracing and welcoming greater diversity in yoga communities, ask yourself what this means to you? How does it look to you? When you go to your mat, on Zoom or in a studio, is it truly a representation of the multicultural world that we live in? How can any of us support inclusion of people, of access, and of conversations? Let’s all keep asking the questions, inviting the answers, and inviting each other to participate fully so we can truly learn from each other. Tracy Jennings-Hill, C-IAYT, ERYT 500, YACEP is a YogaFit Senior Trainer, Jyotish Practitioner and the Founder and Owner of LiveURYoga.
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YOGAFIT
Unplugged
YOGAFIT IS CRUISING JUNE 7-11, 2021!
Join us for the first YogaFit Cruise as we unplug and unwind aboard the Navigator of the Seas, traveling from Miami to the Bahamas and back. ¬ Four nights accommodations in Ocean View room (prices quoted are based on double occupancy per person, so grab a friend or partner to join you— email mbf@yogafit.com for single occupancy pricing) ¬ Government taxes and fees ¬ Shipboard gratuities ¬ Earn two days of electives toward RYT 200 or RYT 300 ¬ Morning and Evening Yoga Classes with Beth Shaw and YogaFit Trainers ¬ Various Small Group sessions including chair yoga, class sequencing, Ayurvedic eating, & decluttering ¬ An evening Cocktail Reception ¬ Late seating for dinner each night ¬ All main dining room meals, snacks, and buffets ¬ All daily activities and entertainment provided aboard ship for all passengers REGISTER HERE! www.yogafit.com/yoga-teachertrainings/intensives/2021-yogafitunplugged-cruise/ 42 YOGAFIT.COM
2021 Cruise
$949 Early Bird (thru 2/1/21) $1049 Regular (thru 3/1/21)
(Reserve your space today with a $250 deposit—payment plans available. Email mbf@yogafit.com)
YOGAFIT’S 2021 MIND BODY FITNESS CONFERENCE SCHEDULE JANUARY 6-10 Palm Springs MBF Now Virtual All trainings 8 am – 6 pm PST FEBRUARY 3-7 Hilton Mark Center 5000 Seminary Road Alexandria, VA 22311 MARCH 10-14 DoubleTree Chicago— North Shore Conference Center 9599 Skokie Blvd. Skokie, IL 60077 APRIL 7-11 Wyndham Grand Pittsburgh Downtown 600 Commonwealth Place Pittsburgh, PA 15222
MAY 26-30 Hilton DoubleTree Park Place 1500 Park Place Boulevard Minneapolis, MN 55416 JULY 14-18 The Scottsdale Resort 7700 E. McCormick Pkwy. Scottsdale, AZ 85258 AUGUST 11-15 Hilton Boston/Woburn 2 Forbes Road Woburn, MA 01801 SEPTEMBER 15-19 Houston Marriott West Loop 1750 W. Loop South Houston, TX 77027
SEPTEMBER 23-26 Centre St. Pierre 1212, rue Panet Montréal, QC H2L 2Y7 OCTOBER 6-10 Hilton Mark Center 5000 Seminary Road Alexandria, VA 22311 OCTOBER 21-24 Chelsea Hotel Toronto 33 Gerard St W Toronto, ON M5G 1Z4 NOVEMBER 3-7 The Davenport Grand 333 West Spokane Falls Blvd Spokane, WA 99201
For a full list of trainings, workshops and special events, visit US: bit.ly/2021USMBF or Canada: bit.ly/2021CAMBF
