Breath in... The #1 Nutrient

We can live...
weeks without food and
days without water but
only seconds without AIR

Sit up tall. Lift your heart. Take a deep breath in. Exhale. Ahhh... feel better already right?

I don't know about you, but I feel completely different after I run, walk or hike outdoors when I get fresh air and sunlight. Add a green smoothie or fresh juice to it and WOW! There is no drug in the world that can do that.

That's Prana.

Prana is a Sanskrit work meaning life-force energy. It has many definitions but basically it is the vital life-giving force that runs through all living things and comes from elements in nature like the sun and the oxygen we breath.So simple yet so complex.

Oxygen is the most valuable nutrient we can take in. Yes clean water and quality food is essential as well but often we miss the importance of oxygen. It both calms and energizes us. It nourishes and sustains us. It fuels our Prana.

 If you're an athlete, practicing good breathing techniques can improve performance, help to block out distractions and help to focus the mind. Here is a quick and easy video to practice getting calm and centered with breathing before a race or game day... 

So if you're feeling sluggish or stressed, take a break from your busy day, plan a hike and get outside this fall and BREATHE in some fresh air and Prana. Unlike most of the products and gadgets we buy to improve our health, air is free and it's absolutely transformative when you combine it with other healthy living choices.

Fuel your Prana my friends!

Karen Dubs
www.flexiblewarrior.com

Joy, Light and Oprah

I'm a big believer in Karma. Even as a kid I remember feeling this sense of what you give you receive. It brings me a lot of peace knowing that all I need to do is be kind, compassionate and true to myself and the rest will take care of itself. This is especially freeing when someone does something that isn't very kind... I'm

Able to let it go (and sometimes even send them love although that's definitely a work in progress) because I know the universal principle applies and it's not my place to interfere or waste my energy on trying to make it right. Because as Oprah so eloquently says..."What you give ... BAM ... Comes right back." I love that. 

Over the last two years I've started to incorporate the One Word movement and each January choose a word for my year. Last year I chose JOY and I was blown a day with the way joy flowed to me in the most special and unique ways that I didn't ask for or plan on specifically... It just seemed like things that brought me great joy kept happening.  So much so that I wanted to use the same word in 2014! 

So when it came time to pick my word for this year I struggled but one day as I closed one of my yoga classes with a reading about "Light" saying to my students "The light within me honors that same light that is within you, Namaste" I knew I had my word... Light. 

I'm not a big New Years goal writer anymore. I used to write long lists of specific goals years ago but now the One Word practice is my ritual and I just trust that whatever word I chose will shape my year. Little did I know that choosing Light would bring me to DC for Oprah's The Life You Want Weekend. But here I am, surrounded by thousands of other soul seekers on a journey to get inspired and fill my cup so full that it spills over. 

In a random turn of events (is anthing random?) I got invited to join two friends for this incredible event that included transformational trailblazers Mark Nepo, Elizabeth Gilbert, Rob Bell, Iyanla Vanzant and of course Oprah! Other inspiring appearances by Paralympic althlete Amy Purdy and Soul Cycles Angela Davis, both of which knocked my socks off. All weekend I was filled with great emotion, laughing and crying and as I sit here in my hotel room on Sunday practicing a short meditation as the sun rises, I realize I've been so blessed with LIGHT this weekend. It's my own personal Super Soul Sunday! 

So I'm sending out love and gratitude to Oprah and all her transformation trailblazers for opening my eyes and my heart to Light this weekend. And to my precious girlfriends for blessing me with a gift that is beyond measure. Together we will continue on the jouney to support each other on The Life We Want. 

Namaste. The Light within me honors and acknowledges that same Light that is within you. 

Karen Dubs 

www.flexiblewarrior.com

September is for Samasthiti

Samasthiti (also known as Tadasana or Mountain Pose) is standing tall, aligned and in balance.  When repeating Sun Salutations, I've heard Samasthiti described as "begin again". And although we think of January and the New Year as the ideal time of starting over and setting goals, there is something about September that feels more appropriate for resetting goals and Intentions.

The summer time is so fun and yet can be so unsettling. We get off our regular routine, traveling and forget all about whatever goals and visions we had in January. We live for the moment and soak up the long blissful days of summer. Ah... it's so awesome! But then it's over.

So I invite you to take some time to re-evaluate. To look back to the goals and visions you had at the beginning of 2014. To look ahead for the next four months. To look at your schedule and how you can tweak it to take out what isn't serving you and to add in the things that get you closer to where you want to be. Set some S.M.A.R.T. goals (Specific. Measurable. Attainable. Realistic. Timely.) Why do you want what you want? Who can help you get there? When can you make time for yourself? Where do you see yourself on Dec 31st? How do you want to feel? What are you waiting for?

I'll open up my journal and share a few of my goals... 

1) Self Care - Do at least one thing weekly that brings joy.
2) Run 3x a week to train for my fall 5 miler (speed is not my goal - Enjoying the race journey is :)
3) Experiment in the kitchen! Make at least one new recipe or try one new food each week.

4) Business Plan. My nutrition / health coaching school has my wheels totally turning about what's next. By Dec 31st I'd like some more clarity and create a business plan. Gulp.


What are your greatest challenges? What is holding you back from your goals? If you've gotten off track this summer, what can you do to get back on it?
 
So, as we enter the many joys of fall... football season, back to school, wine festivals, colorful hikes, bike rides and fall races I encourage you to take a few minutes to quietly contemplate how you want to close out 2014... Sign up for a fall race, take a pottery class, buy tickets to watch your favorite team play and of course hit the local farmers market and take some yoga ;)

If you're having a hard time fitting in your yoga, here is a short "Get Calm & Energized" AM practice to start our day with.

Enjoy! I'd love to hear your "begin again" goals!

Karen
www.flexiblewarrior.com