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Want To Kick A Bad Habit? Try Yoga.

yogaaWhether it’s smoking, drinking or eating unhealthy foods, we all have bad habits we struggle to work through. There are many ways to attempt to eliminate such tendencies, but most of them don’t work. We can try to painstakingly hack away at the problem or deprive ourselves, but old behaviors are relentless – and they often come back to haunt us. To tackle those unhealthy habits for good, try a more holistic approach: yoga. Here’s why it works:

1. It cultivates self-awareness.
Most bad habits are so deeply rooted that they become your default response. When you go to reach for that candy bar or cigarette, for instance, you don’t think about it, you simply react to your craving. You need to force yourself to slow down and notice your compulsive behavior – that’s the first step to eliminating it. And, that’s where yoga comes in.

Perhaps the greatest teaching in yoga is to pause and make thoughtful decisions instead of mindlessly going with your knee-jerk reaction. When you practice, you deepen your breath and sync your movements with it. To do that, you must pay attention to how you are feeling and how your decisions affect your body and attitude. Your connection to your breath tells you if you are pushing too far or moving too quickly. You want to maintain full, deep inhalations and exhalations throughout your practice. When you’re gasping for air, you’re no longer in control. In that case, you need to stop until you can reestablish control over your breath and maintain a calm state of mind. Eventually, you’ll be skilled at stopping yourself to process your thoughts before you act – both on and off the mat.

2. It requires commitment.

If you have tried to deprive yourself of something you enjoy, like carbohydrate-rich foods, you know you will most likely give in and cheat once in a while. This happens to all of us, and it’s OK as long as it doesn’t happen consistently. What matters is that you are making progress and you stick with your plan.
When you practice yoga, the poses challenge you to balance – sometimes on one leg. You are going to fall repeatedly. But more important than accomplishing the pose is the commitment to getting back in it and trying again. This cycle of attempting a pose, falling and then recommitting to it teaches you not to get discouraged and to stay with it until you reach your goal. Consistent effort over a long period of time adds up to incredible progress in all areas of your life.

3. It gives you perspective.

In a culture obsessed with instant gratification, yoga gives you a broader outlook on what you really want for sustained happiness. There is an underlying philosophy in yoga that helps you become honest with yourself. This attitude helps you realize there is something greater you are working toward, and to savor every step of the way. It demands that you look beyond physical accomplishments and recognize that anything worth doing takes time.
In yoga poses, you strive to advance toward more challenging variations. As a beginner, you are given clear, physical landmarks to know when you are ready to move onto the next stage of the pose safely. Yoga provides a light-hearted and playful atmosphere while working toward a goal pose.

Take the time to acknowledge your progress and don’t be too tough on yourself. When you recognize what you are capable of, it motivates you to advance. This feeling empowers you to make strides toward meaningful changes off the mat.

4. It provides a supportive and healthy community.
Nothing is more disheartening than finally taking the first steps to change your bad habits – only to be discouraged by your peers. Yoga brings together like-minded people who willingly choose to do something healthy for themselves every time they step on their mats. If you surround yourself with supportive people who are positive and want you to succeed, you feel stronger and more capable to take on obstacles. Knowing there is a whole community you don’t want to let down also encourages you to keep moving forward.

5. It holds you accountable to your goals.

While most of the time we practice in groups, yoga is a very personal experience. You are asked to be honest with yourself and notice your alignment in poses before advancing. It demands that you check in and never push into pain just to keep up with those around you. This outlook takes some time to cultivate and is humbling, but it’s crucial to hold yourself accountable to your body and ego. After a couple weeks, you will start to notice that this attitude translates to your life off the mat, and you’ll become more sensitive to what you say and do. You’ll develop a new appreciation for yourself and the effect you have on others.

6. It offers role models and coaches.

Everyone needs a teacher or a coach who has faced similar obstacles and can guide you along your path. Seek out teachers whose classes you enjoy the most and with whom you connect. Most teachers love to answer questions. If you feel stuck on a certain pose or otherwise, ask the teacher before or after class for advice. Remember: Your teachers are people, too. They might not have all the answers for you, but they are great resources to help you move past any difficulties that arise. This relationship is invaluable and the right teacher could evolve your yoga practice into a complete wellness lifestyle.

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What to Eat and Drink Before and After Yoga

If you want to succeed in your yoga practice, you need to fuel your body with the proper nutrients. Yoga will give you overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. To get the most of your practice and feel strong and healthy, follow these “Do’s and Don’ts” on what to eat and drink before and after yoga.

What To Drink Before You Practice

DO drink at least 8 ounces of water 30 minutes before class. If you are attending an evening class, try to drink half your body weight in water throughout the day prior to your class. For example, if you weigh 120 lbs, drink 60 ounces of water during the day. Make sure 8 ounces of that is within 30 minutes of your class. If morning yoga is your thing, try to drink 8-16 ounces before class. If it’s hard for you to drink that much water, try tea or adding fruit to your water to give it more flavor. I keep boxes of Yogi tea at my desk and drink that throughout the day.

DON’T drink a lot of caffeine prior to class

If you’ve had a cup or two of coffee throughout the day, you will have some boosted energy that can assist in a successful yoga practice. However, coffee is dehydrating, and if hot yoga is your preference, you need to focus on hydrating your body.

What To Eat Before You Practice

DO eat a small snack 60-90 minutes before class if you are attending an evening class. Make sure you’ve eaten throughout the day, but this small snack will sustain you and give you the energy you need to push through after a long day. If you are going to a morning class, eat half a banana or a handful of berries at least 30+ minutes prior. If you are looking for a quick and easy pre-yoga breakfast, a protein shake is a good option: mix 8 ounces of milk with a scoop of your favorite protein powder, one tablespoon of hemp seeds, ½ cup of frozen berries and a handful of fresh spinach. If you don’t have time to eat before your morning class, drink a glass of almond milk or juice to give you some sugar and calories for energy.

DON’T eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least an hour prior to class so your body has had a chance to digest, and choose something easy to digest, such as grilled chicken and leafy greens. I like to keep deviled eggs in my fridge so I can eat a few before class for quick protein that doesn’t strain my body to digest.

What to Drink After Class

DO drink 8-16 ounces of electrolyte water or coconut water to replenish your body, especially if you just spent 60 minutes sweating in a hot yoga class.

The sodium and potassium will help you avoid dehydration and its effects, such as a headache or muscle cramps.

I noticed a large difference in my energy level when I drank electrolytes after my hot yoga classes. Psst…if you don’t have electrolyte or coconut water handy, Emergen-C or Airborne have a high level of electrolytes that you can easily carry on the go and add to your post-yoga water.

DON’T uncork a bottle of wine or head to happy hour. You just spent at least 60 minutes sweating out ounces of water in your hot yoga class, and your body is dehydrated. Not only will you become intoxicated extremely fast if you indulge immediately after class, but you will suffer the consequences of a headache and some jitters if you don’t properly rehydrate your body first. Hangovers are much worse when dehydration is a factor.

What to Eat After Class

DO eat a nutritious meal after class. If it was a morning session, whip yourself up a two-egg omelet with fresh veggies like tomatoes and spinach and a side of turkey bacon and fresh fruit. If it was an evening class, try grilled salmon and sautéed veggies for a delicious dinner of lean protein. Make sure you are getting enough protein throughout the day so your muscles can repair and grow.

DON’T reach right into the cookie jar! While sugar is actually an important thing to consume after working out (insulin aids in repairing muscles), you want to make sure you are consuming unrefined sugars, such as oatmeal. If you have a sugar craving, try a bowl of oatmeal with a drizzle of pure maple syrup, a handful of blueberries and a dash of cinnamon.

Treating your body well will guarantee you get the most of out your yoga practice. A healthy mind and a healthy body go hand-in-hand, so give it the nutrients it needs to focus and you will continue to have a happy and successful yoga practice that your body will thank you for!