Obstacles and Inspiration

I'm a busy girl. I'm guessing your schedule is maxed out too. There is hardly enough time in the day to whip up a green smoothie much less stretch! And definitely not enough time to write a book. But I believe it's more about making the time instead of making excuses. My fast food consists of superfood smoothies I make in about two minutes and drink out of a to-go mason jar in my car, my stretching routines happen in 10 minute increments, and my book was written in 5 months during gaps in my schedule. I even wrote a few paragraphs while waiting in doctors offices and in my car between clients (thanks to Google docs!) 

Why did I write the book? What made me want to challenge myself and sacrifice every spare moment of my life for 5 straight months? 

My first inspiration for the book was my Dad and my brother. My dad was an alcoholic who died when he was 50 years old. My brother was a type 1 diabetic who died in a car accident when he was 44. I'm 46. 

The cliche "life is short" became very real to me after losing my brother suddenly. Often we wait until we get sick or are diagnosed with cancer, high blood pressure or diabetes until we wake up and take better care of ourselves. I would like all of us to take better care of ourselves NOW - Before something tragic happens. There is no perfect time. The time is now. 

My second inspiration for writing the book was you. Even though I may not know you, I truly want to spare you any of the pain I suffered and want to help share what I learned along my healing journey from Lyme and autoimmune thyroid disease and how an anti inflammatory superfood diet, self-care and yoga / stretching transformed my health and my life. Little changes make a huge difference. 

I don't know about you, but some of the most powerful lessons of my life came from the obstacles and challenges I faced. Both Lyme and autoimmune thyroid disease derailed me from my goals, crushed my spirit and zapped my energy. Losing my dad and my brother woke me up in ways nothing else could. 

If you've read my book, you know I'm all about the balance of opposites... willpower and doing hard things versus chillpower and doing easy things. Being strong and brave while maintaining flexibility and resilience... 

I'm not gonna lie - Writing the book was a hard thing. Sitting at my desk for 8 hours a day pouring out my thoughts is not a strength of mine. But life is short and I knew the months would pass whether I dug in and finished or I dogged it and bailed. Just like crossing the finish line at a race, I wanted to look back, smile and know I did my best. 

Whatever obstacles you're facing right now, try to find gratitude and be inspired to stretch yourself. The obstacles are there to teach and stretch us into the new person we are meant to be. Maybe you too have a story to tell and a book to write! 

Flexibility is power! 

Namaste, 

Karen Dubs 

www.flexiblewarrior.com 

Full Circle

Twenty five years ago I was a student at Towson University, studying advertising and public relations. On nice spring days like today, we would hang out at 'the beach' (a grassy area in the center of campus) between classes. If you had told my 21 year old self that we'd be doing yoga on 'the beach' to launch my new book, I would have never believed it. But today, along with the TU students who helped me edit my book, that's just what we did! 

Just two weeks ago, I got together with some of my college roommates for our 25th reunion! 

Yes our hair has changed but we're still the same college girls on he inside. I bet, no matter how young or old you are, you can relate to that! And that's why I enjoyed having students edit my book so much ... I see myself in those students and it reminded me of the young woman I was 25 years ago. 

Plus, writing can be a very lonely process. Taking time away from my desk, to meet with the students, was energizing and fun. Getting their feedback on everything from the title and cover layout to content and of course text edits made all the difference in the world to me. Intetestingly, the students seemed to enjoy the process as much I did! 

From the outside, it can look like we adults have it all together. But, for me, I'm just winging it. Don't get me wrong, I work hard and put 100 percent into everything I do. And I have hundreds of hours of education and study in yoga, fitness, nutrition, sports conditioning and all things health. 

But had I waited until I felt ready or qualified, I wouldn't have a published book in my hands. I also would have never taught my first yoga class, filmed DVDs, raced Irongirl, or even started my own business or this blog! I'm not sure I have ever felt really ready for anything ever in my life! But the thing is, I did it anyway. And I hope you do the same. Be afraid. Be a little overwhelmed and unprepared... And dive in anyway with faith. 

I used to labor over words, spending hours writing and rewriting. Now I let go of perfectionism, try to be as authentic as possible, speak from my heart, speed write and hit send or publish before fear can creep in. So if you see typos, I'll assume you'll figure it out and forgive me for not being perfect. 

In that way, I'm not that different now from when I was a college student. We don't always have to feel ready or to know everything. We learn by doing and the learning should never stop. Someone will always judge. Whatever. 

I think one of the coolest things about yoga is it's basic principle of union. Although the students and I are different ages, skin colors, backgrounds, sexes, political beliefs, etcetera... what unites us is way more powerful than what separates us. We are more alike than different. That's how I feel when I'm with these students... United by a common thread. 

If I could go back in time to 1990 and know then what I know now, I would have saved myself a lot of pain and struggle. But that's the trick of life. So, I feel happy that I at least got to share some wisdom the years and challenges have brought me. I hope, as they edited my book, these students got a mini education on willpower, chillpower, self-care, stress management, stretching and nutrition.  I hope they are fearless and do hard things. I hope they stress less and listen to the wisdom of their bodies more. I hope they take time to move, stretch and breathe. I hope they drink more water and eat less junk food. I hope they find quiet to listen to their intuition. And I hope they let their light shine and trust that they are perfect just as they are...

Thank you Towson University and News Editing students! And special thanks to Professor JoAnne Broadwater who had the brilliant idea to have her News Editing students edit my book as part of their curriculum this semester. 

One last piece of wisdom for the students as they move on in their lives... Remember that worrying is praying for what you don't want. Focus your energy on what you do want. The Desiderata poem helps me keep me head on straight "in the noisy confusion of life". 

... And Baz Luhrmann's silly but poignant commencement speach / song "Everybody's Free (To Wear Sunscreen)" nails it... 

Here's to fill circles. 

Namaste

Karen Dubs 

Www.flexiblewarrior.com 

New beginnings

I feel like spring is the perfect time to set (or reset) New Year goals and intentions. It feels much easier to eat more fresh vegetables (hello farmers markets) and exercise more when it's warm and green. Even my dog became a serious couch potato this winter and is raring to start running again. 

My point is, don't feel guilty if you veered off from your new year goal. I spent November through mid April glued to my desk listening to nutrition lectures and writing my book. I got what I call 'writers butt', drank coffee, ate tons of chocolate, and the only exercise I got was about 10 minutes of yoga and mediation a day. The 'better than nothing' workout. 

We each go through phases in our life when other priorities such as family, work or even weather get in the way of out fitness goals. It's impossible to stay in balance one hundred percent of the time. 

This is one of the many reasons why I love yoga. The start of each yoga practice is an opportunity to begin again. Now is a perfect time to recommit to a higher purpose. 

Today was special for me. It marked a turning point. Five months ago I began the journey to be a published author. During that time I encountered many obstacles from my keyboard breaking to my basement yoga studio flooding. Minor bumps in the road in the scheme of things. 

But today I got to break in my newly remodeled yoga studio, sign a few books for some yoga friends, read a favorite quote (about obstacles, gratitude, perseverance and faith) to my students from my very own book AND toast with my friends with KeVita (my favorite Kombucha :) - You know that about 80% of your immune system lies in your digestive tract so feed it good bacteria with probiotics! 

It wasn't a big deal. Just eight ladies on a Monday morning moving, stretching and breathing in my little basement studio. But to me, it marked a turning point. 

Writing is a lonely process that requires a lot of disciplined commitment and more stillness than I'm comfortable with (and I'm a big fan of stillness!) It was so refreshing to be surrounded by yoga friends and moving my body instead of sitting alone at my desk, staring at a computer screen. 

So cheers to spring and new beginnings! 

The warrior in me honors the warrior in you. Namaste 

Karen

Www.flexiblewarrior.com

Holy Crap! I wrote a book!

Exactly five months ago today, I got the crazy idea to sign up for a book writing program with Integrative Institute of Nutrition. I'm in the IIN Health Coaching school and I had an idea of what I wanted to write about (flexibility of course) but aside from the vague concept of "how to be more flexible, balanced and resilient" I was starting from nothing... no outline, no title, no budget, not even any book writing experience. But it was November, and we were heading into winter, so I figured the timing was perfect to hunker down and write. 

The writing journey has been a bit of a roller coaster ride. Like many big commitments (a wedding, having a baby or training for your first marathon), at first, I was super excited and enthusiastic with all the possibility and with the feeling of stepping out of my comfort zone. I knew it was time to challenge myself and experience something new. Then, I quickly became overwhelmed, got cold feet and even tried to bail out of the program. All the excuses and fears came into my head like "who am I to write a book", "I don't know what I'm doing" and "what if I'm terrible at this." 

If you're reading the "Flexible Warrior" blog, you're likely someone who is used to stepping out of your comfort zone too... and the thrill that comes with that challenge. And you've likely experienced cold feet too. Whether it's birthing a child, graduating from school or crossing the finish line at your first race, the feeling of "Holy Crap! I did it!" is quite exhilarating, especially after over coming all the obstacles that will no doubt arise during your journey.

But, unlike a race, writing a book is more like having a baby in that the work doesn't really begin until the baby is born. So, I'd like to introduce you to my new book "Find Your Flexible Warrior: Think, Stretch and Eat for Balance and Resilience. I plan on doing some combination yoga, spinning and book signing classes, but in the meantime, if you'd like to pre-order my book, signed copies are available on my Flexible Warrior web site or you can order (unsigned copies) on Amazon.

I wanted to keep my post short today (honestly I just want to get outside after sitting at my desk for 5 months straight!) I'll talk more in future posts about topics that are in the book including nutrition, self-care, balance, willpower, chillpower, anti-inflammatory foods, superfoods, healing with diet, autoimmune and Lyme disease, recovery, stretching techniques and how to create a more resilient, adaptable and balanced mind and body.

Thanks for your support! Let me know how I can support you on your journey to your best self.

Namaste,

Karen Dubs
www.flexiblewarrior.com

Super food and Kombucha football food

A few weeks ago I went to the Ravens game and my husband ate the standard football fare of fried chicken nuggets, French fries with some random dipping sauce and of course beer. Lots of beer. 

He was sick in his stomach for a good 24 hours post game. He often jokes that I've "ruined him"... He prefers to eat the good, healthy, clean food I cook for him! He realizes more than ever how much better he feels with good food... And how bad he feels with crappy food. 

Since it's post Thanksgiving and the pre Holiday rush is on, everyone could use a boost to their immune system. And since 70% of our immune system lies in our digestive tract, we need to eat well and add in lots of probiotics. Thankfully that's easier and more delicious than ever with KeVitas new Master Brew kombucha drinks! 

Now that I'm in health coach / nutrition school I'm experimenting in the kitchen and cooking even healthier! So today when my fave Olympian / former yoga client came over to watch the Ravens game I decided to create some healthy game day food.... 

... Super Food burgers and turmeric veggie quinoa! Aside from feeding a former Olympian, I was extra motivated to make foods with anti inflammatory properties since I just had just run a hilly 8K the day before and was feeling a little achy and sore. 

Super Food Burgers:

1 sweet potato, grated

1 carrot, grated 

1 cup kale, chopped

1/4 cup parsley, chopped 

1 pound grass fed beef or venison

2 organic eggs

1/2 cup oatmeal 

2T mustard 

1/4 teaspoon cayenne pepper 

I grilled them but you can fry or oven bake. If you're gluten free put it on a bed of greens with mustard and olive oil. Otherwise a big kaiser roll is great. The super food burger is a new football food fave!! And combined with the KeVita Komucha... I was wishing they sold stuff like this at the stadium... No one would go home feeling bloated and exhausted. 

Stay healthy this holiday season! I committ to 10-15 minutes of yoga a day, eating super foods and I am addicted to KeVita Master Brew Kombucha probiotic drinks to keep my digestive tract and immune system healthy! Cheers! 

Namaste, 

Karen Dubs 

www.flexiblewarrior.com

Raw Chocolate and Bourbon Holiday Joy Pie

This is HUGE - my first recipe post! This is not really 'fuel for warriors' but even warriors need to get into the holiday spirit! 

I am no chef. I mean, I cook all the time and lately more so than ever since I started health coach school with Integrative Institute of Nutrition. But honestly, cooking is not my greatest strength ... but like all things, with practice and patience we get better over time. And now for me to post a recipe I created... Well this is monumental :)

Coming into the Holiday season I had a little goal of creating a healthier version of my fave Bourbon Ball cookies which traditionally are made with vanilla wafers and corn syrup. The funny thing is I'm not even a drinker but I have loved Bourbon Balls since I was a kid (my Dads favorite too so guess there's an emotional attachment there too like so many Holiday comfort foods). 

Last night while prepping for a small dinner party (with a CSA farmer and a health coach who teaches raw food cooking classes - No pressure ;) I decided to make a raw cacao pie for desert - An awesome recipe I found on Mind Body Green in the summer. But I was out of dates and I didn't feel like running back to the store so creating a crust without my standard date and walnut combo was my first challenge. 

Once I figured out a crust and started on the filling I had the AH HA moment to switch out the water for ... BOURBON! I wasn't sure if could set right but sure enough it turned out perfect and was a huge hit at the dinner party. 

So now I wanted to share the recipe since it's a festive holiday desert and way healthier than the average pie! 

Crust:

1 1/2 cups Cashew or Almond Meal (I used a combo of both that I got at Trader Joe's)

3 T melted Coconut Oil

pinch of sea salt

1/4 t baking soda

1/2 t cinnamon

1/4 t ginger

1T maple syrup

Mix together nut meal with baking soda and spices. Mix together coconut oil and maple syrup. Blend all ingredients and press into a pie pan. Bake at 350 for 20 - 25 min. Let cool. 

Pie Filling: 

1 Cup raw cashews, soaked overnight

1/2 cup coconut oil (melted)

3T raw cacao powder (I used Navitas Naturals) 

1/4 Cup raw honey

1/4 Cup Bourbon (I used Makers Mark) 

I have a Vitamixer so simply put all ingredients in the blender for about 3 minutes until smooth. But you could use a mixer or regular blender. Poor into cooled pie crust and refrigerate for a good 2 hours. I put mine in the garage to chill since our fridge was maxed out. It was a little hard to cut fresh from the cold garage so I'd suggest letting it sit at room temperature while you have dinner since the coconut oil firms up and makes it tough to cut. 

And by the way, one of my dinner guests made a raw pumpkin pie and everyone decided to have a small slice of each and the combo of pumpkin, bourbon and chocolate was ridiculously delicious. And most had a little after dinner bourbon with desert, so no lack in holiday joy. 

OK. Hope you'll try my recipe and let me know what you think! Happy Thanksgiving! 

Peace, love, joy and chocolate :) 

Karen Dubs

www.flexiblewarrior.com 

Run, Roll and Stretch (self care for a great cause!)

Several years ago I was training for a 10k race and developed plantar fasciitis. If you've ever been sidelined with an injury you know how frustrating it is!

As a yogini I try to listen to my body and the messages it's sending me but in this instance I failed to acknowledge the little twinges and warning signs leading up to the excruciating pain that comes with plantar fascitis. So I ended up not being able to run for a good 4 - 5 months...

And that's when I started adding foam rolling into my stretching and doing self foot massage with tennis balls and a frozen water bottle. I became so hooked, I started teaching foam rolling in my Yoga for Athletes classes, and even in my Spinning and boot camp classes. Everyone looked forward to the "hurts so good" benefits of foam rolling that I even ended up filming a DVD so I could share the joy of foam rolling with even more.

Yes injuries truly stink but I try to be grateful for even the set backs because it's all a learning experience and I believe enduring and recovering from that pain has blessed me with knowledge that I can share with other runners as well as empathy, compassion and a new understanding of self care and how to stay healthier.

I'm sure you already know that the time you spend training is only half the battle. As an athlete, your performance is directly related to staying injury free, the quality on your nutrition plus how well you recover. If you're not putting attention into self care and recovery it will eventually hold you back. 

Here are two short videos with yoga inspired tips on how to heal heel pain and how to incorporate foam rolling with your stretching and recovery. 

On December 6th I'll be teaching a Foam Roll and Stretch charity class at Charm City Run in Timonium. 100% of the donations for the class will go to Back On My Feet in Baltimore, an organization that inspires men who are currently homeless to incorporate running to feel more uplifted, inspired and to create an upward spiral that will positively affect all areas of their life including employment and independent living. This is true flexibility and resilience in action. 

If you can't make the class but want to support the cause and feel the benefits of foam rolling and stretching you can DONATE $15 FOR A DVD at any Charm City Run location. See flyer for details or email me are karen@flexiblewarrior.com

As we head into the winter season, it's a great time to incorporate more cross training with Yoga, Pilates and Foam Rolling! Have a great off season.

Karen Dubs
www.flexiblewarrior.com