// CB + RunwayRiot
Super excited to be included on RunwayRiot talking about body image and women's issues of self, fitness, and wellness.
Also honored they noticed my athleisure style!
Peep the post 5 Times Claire Fountain was Athleisure Goals
// CB + Hip and Healthy
Had the pleasure of speaking with Hip&Healthy recently about TrillYoga, daily routines, making wellness a lifestyle and the best advice I've ever gotten.
// Body Image Lately
So if you know anything about me, I'm a huge advocate for stopping the obsession with body image. In fact, I started #DontGetBentOutOfShape just to talk about that. TrillYoga is also a call to action for all bodies (male and female and everything) to try yoga and be accepted in the yoga space.
However, all bodies are having a moment now as models work to drop the Plus Size title and embrace bodies as they are. Always reading, I wanted to share some current reads on the subject as we continue the discussion on yoga, bodies, and why it's even an issue to talk about.
Why Aren't More Gyms and Fitness Trainers Embracing Body Positivity?
I ask the same thing. Why are covers of magazine still trying to sell us on the idea we will only be happy and good enough if we have abs and a tight lifted butt? I'm quite happy without abs, but media doesn't seem to be changing.
"Feeling good about results is not the same thing as being shamed into believing you need to get them"
I have made a point to never train anyone or teach any class with any body shaming type of encouragement. I don't want it, and I won't ever feel comfortable telling people that. Also, we need to all learn the difference between fixing the internal messages we tell ourselves and what media bombards us with all the time.
The Plus Factor: And why there's a yogi in our logo
Some of my favorite women I have the honor of knowing and speaking with, showing what I always knew was true...the power of yoga to make us better to ourselves, and that yoga is for all bodies...and always will be.
Valerie Sagun of 'Big Gal Yoga' has some good advice for International Yoga Day
Worth a listen for anyone scared to get to a class. We can't let fear stop us from doing things that could make us feel better.
Women. Bodies. Empowerment. And WTF is going on.
From yours truly who always has a lot of thoughts on body image and the messages we are told, the judgements that are places on women, and why we need to chill.
// CB #WellnessWednesday Series
TrillYoga has long been my movement to show yoga is for everyone; the same way I think wellness should be. It also is built on a community of people who handle wellness in their own way, as we are all trying to be the best versions of ourselves. #WellnessWednesdays is my way of sharing other personalities and stories so we can all see how wellness comes in many different styles.
So for today, I'll get myself out of the way // feel free to comment anyone else you'd like to see take part in the series.
TELL US ABOUT WHAT YOU DO //
I'm a yoga teacher and wellness educator, with a heavy focus on mental health and the founder of TrillYoga, a movement built to break stereotypes of yoga in a creative, artistic, and genuine way.
WHAT DOES WELLNESS MEAN TO YOU/HOW DO YOU DEFINE WELLNESS? //
Wellness is whatever makes you feel good, and doesn't hurt you. Many of the unhealthy things we do are self destructive behaviors that come from a place of us acting out other pains. Wellness is personal, and starts with an intention.
FAVORITE WAY TO WELLNESS (WORKOUT, MEAL, ACTIVITY, ETC.) //
Yoga. Deep breathing. Travel. Time with people who make me laugh. Nature. And lifting weights.
WHEN DO YOU FEEL THE BEST AND WHAT IS THE BEST YOU? //
When my dog is fed, the people I love know they are loved, and I'm making sure to meditate daily. The best me is secure, empowered, not glued to a mobile phone, traveling and loving... and possibly on an island.
MOST IMPORTANT WELLNESS ADVICE OTHERS CAN TAKE AWAY? //
Drink more water. Get off the internet. Read more, love more, and move your body more. Yoga is optional but highly recommended.
QUICKFIRE
NAME // Claire
BIRTHDAY // October 7th. Libra gang strong.
BREAKFAST // Oatmeal with almonds and hot tea; very geriatric.
SEASON // Summer or Fall.
ADDICTION // Solitude.
CITY // London.
MUSIC // James Blake.
BAD HABIT // Loving this one man.
GOOD HABIT // Loving this one man.
PET PEEVE // Entitlement.
BODY PART // Hands.
FEAR // Missed moments chasing something greater...when there is really nothing greater than this moment.
YOGA POSE // Sun salutations.
MANTRA // I am...
SOCIAL HANDLES // IG / Twitter / YouTube / Snapchat @cbquality
// Space to Be
After a series of conversations with myriad people about success, working, and getting things done…I’ve come to realize how trapped many of us are in the notion that being obsessive and over working is somehow admirable. Watching people I know skip sleep and take pride in “working” all night or doing more and more, makes me want to take a break for them.
It’s not that I don’t work, nor is it that my super productive friends aren’t doing well, but more so, that I have always known deep inside that our quality of life is suffering greatly because of these conditions.
I listened to someone say their only fear was lost potential, and lived by a “by any means necessary” motto. It leads to someone who falls asleep in meetings, has extreme lifestyle habits, and forgets themselves and our delicate body homeostasis in lieu of some “greater good” that comes from all the work. I have to wonder what they value, and if those values exist in anything real, sustainable, and long lasting?
I also have to wonder what deep issues might be humming below these needs to do more. People who do things “by any means” can easily lose sight of their own needs, their integrity, and their ability to have actual choice in things when in this mindset. They lose sight of being human, and ill placed guilt or shame can develop.
So I wonder if the people we look up to or our peers, who are “successful” are driven by compassion and balance or if it is something deeper? Are they actually happy? Do they know they could be happy? I’m not sure if the basis of success stems from proving others wrong or one-upping others, or from managing feeling of inadequacy. Or if it comes from purpose, and a genuine desire with just a slight to their own needs at times.
All we have is a precious amount of time here in our earthly bodies, doing the best we can to “live well” and for many, live a life that matters. Sad are those who care about accomplishments and paychecks rather than the quality of the heart, how deeply they loved, or how they made those around them feel.
It’s not about time or energy, but about purpose. Where is your purpose, and where is the strategy that creates an efficient way of navigating life, feeling enough, and that leaves time to just be?
Yes, space to be.
Space to be a human being, and not a human doing. Space to laugh and cry and do ridiculous things solely because you like them. Space to see nature, architecture and art; space to be as successful as you’d like. Space to dream, and write, and read books, or just stare into that very space.
So I think it opens a place where we can all question ourselves and our motives. I’ve mentioned before the importance of Why, but also what are your motivations, what are the costs and benefits of what you are doing, how do those actions tie into your concept of success, and are your ideas of success even your own?
Follow me on twitter for similar 140 character thoughts.
// Sleep So You Can Live
I’m a sleeper, and a good one at that. Always thought it the most blessed of qualities; the ease of falling asleep, staying asleep, and valuing sleep. But I’m the rarity now.
In a world where we glorify pulling all nighters or believe we can “sleep when we are dead” or that “sleep is for the weak,” few really know the importance of sleep these days.
How could I be a proponent of wellness (things that make you feel better, and don’t hurt you or link wellness talk) and not tell people to take a moment to check out their sleep patterns?
A lack of sleep has been linked to the obvious being tired and fatigued, but also depression, memory issues, lowered immunity, decreased productivity, weakened hand-eye coordination, weight gain, lowered sex drive, and lackluster skin that ages quicker. Being tired makes you impaired, whether you’d like to accept it or not.
Quality and quantity matter in terms of sleep. After listening to the panel of speakers at the Casper Sleep Symposium, it turns out that only 1% of people can survive on less than 6 hours of sleep a night (due to a genetic issue) while the rest of us still need 7-9 hours. Many have become so accustomed to sleep deprivation now that this flawed normal has become accepted.
Here are some tips and thoughts on sleep //
/ Make sleep a priority, and be kind to yourself. Lose the guilt associated with needing to sleep and valuing it.
/ Make sure your sleep space is comfortable for you. Invest a good mattress and pillows, as well as linens that feel the best for you and your likes and temperature needs. Adjust lights to create dimming options to assist in sleep, choose dark curtains if you need, and turn off all noise if you sleep best in silence. Set the temperature cooler than usual, as we sleep better when its cool, ideally 60-67* F / 15-19* C .
/ Learn meditation techniques to slow down and get to sleep quicker and easier. Start by learning the art of relaxing each part of your body, one by one. Relax the muscles of the face. Make your exhales twice and long as your inhales before you resume regular breathing.
/ Avoid foods or substances that interrupt your sleep. Caffeine is a notorious offender, sugars, heavy foods, etc. Sleep aids can also cause their own problems…so before you pop something to sleep, do your research.
/ Limit technology use before bed, and especially IN bed. I’m just as guilty as anyone else, but have to make myself keep the laptop out of bed, and the phone away from bed past a quick alarm check. I’m even thinking of getting a separate alarm just so I can ditch the phone for extended amounts of time. Utilize privacy mode so calls and text notifications don’t wake you up, and tempt you to check. FOMO is real for many, but sleep matters more.
/ Napping… is a personal decision. Life happens and sometimes we have upsets to our sleep schedules and need naps. Other times, naps interfere with an otherwise healthy sleeps overnight.
/ All healing requires sleep. We spend all day tearing down our body's systems as a means of living, and sleep is when the body repairs itself. This goes for internal processes and organs but also our psychological or mental states. Sleep can help one process past traumas, and issues that are difficult to focus on during waking states and gives the conscious mind a rest.
// #FridayFavorites Shoreditch
#FridayFavorites LONDON edition
WEAR
/ Sport Cape & Tights / River Island Active / Had the pleasure of trying out the new RI Active wear while in London, and the quality is great. Solid black because murked out uniforms are always ok.
/ Koran Active Wear Tracksuit / Been a big fan of Koran for more than a little while, but I love monochromatic colors or full body print sweatsuits. Picked this one up at Frame Kings Cross and will be getting plenty of wear out of it. Detail of the top’s zipper being in the back is a nice change from the typical hoodie.
EAT
/ PUMP / This collection of small grab and go foods are in an old converted gas station location (hence the name.) Great for grabbing something quick, vegan/vegetarian options abound, but also things like crispy chicken bites in spicy mayo or steak for those who prefer.
Favorites: Falafel Queen salad with extra falafels, Ramen bowls, those crispy chicken bites
READ
/ The Disease of Being Busy / Busy is a lie to force ourselves to live.
“This disease of being “busy” (and let’s call it what it is, the dis-ease of being busy, when we are never at ease) is spiritually destructive to our health and wellbeing. It saps our ability to be fully present with those we love the most in our families, and keeps us from forming the kind of community that we all so desperately crave.”
/ The Antidote: Happiness for People Who Can’t Stand Positive Thinking / added this to book list, and it’s my next read…always up for a new way of thinking about life.
SEE
/ Canary Wharf Gardens / Insta gold settings…the gardens are in a dope architecture and who doesn’t love big green plants.
LISTEN
/ CB Soundcloud / Giving myself a link here as many of you ask about my class playlists. Here are the two that made the London Classes:
DO
/ Frame / Go to space for work out and yoga classes of all kinds, in multiple locations.
/ Ace Hotel / Always something happening at Ace. Shoreditch location is quiet and has plenty going on all the time
BODY
/ Boscia Tsubaki Cleansing Oil-Gel / A face cleanser I picked up for this trip, smells great and does a lovely job.
And because Whistles knows more than me, here’s a guide to the neighborhood I stay in
// CB + Manduka
After being part of the Manduka #MadeForYoga campaign back in early 2016, I shared my thoughts on the importance of a good mat with the Manduka blog.
// #FridayFavorites
Another round of Friday favorites, xx
WEAR
/ White Cortez / My shoe of choice in all white for summer. For any and all sneaker needs, check my plug @mattcoward1 (IG)
/ Wolf Hat / Almighty 7 / Dope company, great people, and my favorite artist man, Jay West, leading the pack.
/ Never Underestimate the Power of a Female / Love the shirt, and love being a strong cosmic creature.
READ
/ Conquering Shame and Codependency / Something we could almost all benefit from reading, just got this on a recommendation and know it will be worthwhile
/ Stress and the Concept of Control / I was recently asked “What is control?” and I think anyone who likes to think deeper about life, might also think control really is nothing more than a concept.
/ Stop Trying to “Do It All” / It’s a shift in perspective… also see Lazy: A Manifesto below
SEE
/ Status Anxiety, Alain de Botton / Documentary about status and how it gives us a major self esteem complex.
/ Lazy: A Manifesto / Really an important message for all those who work themselves into all that unnecessary stress. Just be, it's ok.
LISTEN
/ Sampha, Timmy’s Prayer / another emotional and mesmerizing one
/ Section Boyz, Mad Man Ting / this energy, all summer long
DO
/ Quit Smoking / Because your health will thank you, here’s a quick story and some tips
BODY
/ Essie Nail Polish / Sand Tropez / seeing barely there sheer color making an appearance, this is clean and such a lovely neutral shade for all skin tones.
/ Tata Harper Vitea Eye Serum / this stuff is pretty magical, all natural and really makes the skin around my (often tired) eyes feel firm and tight.
// Wellness Now Panel & TrillYoga Pop Up Class
Recap of event 31 May, 2016.
TrillYoga started as my desire to show that yoga could be for everyone, and to break down the stigmas’s of what people think of when they hear “yoga.” The same goes for wellness in general; when I say “I’m in healthy living” people instantly think I must be no fun.
Wellness is not, and doesn’t have to be, just for the fit, or for those who eat avocado toast every day. I also think wellness comes in many different packages. So I decided to get together some people I think represent wellness in unconventional ways for a panel talk on wellness, and a pop up TrillYoga class at Ace Hotel London.
I had the pleasure of talking with Lucy Mountain, a fitness and balanced lifestyle blogger, King Cook, vegan chef and owner of Cook Daily, and Mercedes Benson, a style blogger and influencer. Together we had a solid chat about the ups and downs of wellness, and what wellness means. It was a cohesive blend of answers that all led to the notion that wellness in what goes on on the inside, from how you speak to yourself, to how you feed yourself, to how you move your body.
Wellness to me is anything that makes you feel better, and doesn’t hurt you. I think many of our “unhealthy” habits are self destructive and when we finally stop and ask ourselves what is really going on, we can find healthier habits, and more wellness overall.
Everyone then got a 45 minute TrillYoga session, with a special playlist.
Big thanks to Ace Hotel London for the beautiful space, Aduna for the super food samples, and everyone who came out and yoga’d with us.
Absolutely love being able to share knowledge, yoga, and community with everyone.
// Sustainable and Local Foods / CTA
Long ago and not so far away, I was deeply involved in food advocacy work, was living on an organic produce farm, and writing about food ways while editing cookbooks. Food continues to be a part of my prescription for a lifetime of wellness.
In the early 2000's I started writing heavily about why local and sustainable foods mattered as I studied at Vassar College and lived in upstate New York. Having this passion has been a big part in why I eat simple, clean foods and try to have as much awareness as possible with food.
For everyone who didn't think I was a dork already, here is an old piece on sustainable and local foods.
//
Sustainable and Local Foods:
What it is, Why it matters, and What is being done
A Food Based Call to Action
In today's world much of our food is a result of industrial agriculture and is over-processed, and laden with chemicals or additives. This type of agriculture destroys land, and contributes to lower air, land, and soil qualities, as well as possibly effecting human health. These issues are major concerns of many consumers, and national and local organizations are taking strides to address this problem by means of promoting sustainable and local foods movements.
Dutchess County presents a unique opportunity for this movement, with a reported 112,339 acres of farm land. Situated along the Hudson River, approximately sixty miles north of New York City, Dutchess County holds the ability to work with a farming community, and provide its schools, families, and next generation with the gift of a healthy environment and healthier food choices. With a population increase of 5.4% in the last six years, Dutchess County is continuing to grow and taking steps now would be more influential than ever.
Eating and promoting sustainable and local food is important because this form of growing and supplying food supports local economy, provides more nutritious foods, decreases environmental pollutants caused by the shipping and transporting of food goods, increases working relationships with farmers, and works to promote a higher quality of life for all involved. With food in the United States traveling an average of 1500 miles and changing hands six times from its immature harvesting to when it gets to our plates, there is an obvious need for sourcing more foods locally. After talking with local individuals who are working for and passionately believe in these issues, the goal is raise consciousness about the current state of our food and environment, as up to 80% of Dutchess County is still oblivious to what is going on in this area. Americans spend approximately 8 to 10% of their earned money on food, versus other nations spending at minimum 20% of their incomes on food. Much of this is due to outdated governmental policies that manage and control food production, manufacturing, and transporting of food in this country. These agencies and policies do not have the U.S. people's best interests in mind, and are adding to the myriad problems we are now facing as a country, such as global warming, the obesity epidemic, and the gross importation of sub-par foreign food goods.
Sustainable food is still a roughly defined term that refers to "sustainable agriculture" and the items grown or produced in that manner. This type of growing and harvesting food is better for the environment, respects workers and animals, and supports the farming community according to Sustainable Table literature. Local foods are becoming a "hot topic" with the term "locavore" (someone who eats locally) to be coined within the last year, and added to the dictionary. Local can mean anything from your county to your state, but for ease of understanding, the general term refers to foods and goods from within 100 miles of where one lives. With national being paid to this subject, Dutchess County should not behave blindly, but take full advantage of this opportunity and thus help it's people, it's economy, and the country at large.
Within such a movement as this for Sustainable and local foods, certain actors are more involved than others and will be addressed accordingly. Within Dutchess County, the Congressmen for the area hold a large role as they have the highest level of political control and are a voice to national government. Farmers and working farms are directly involved as they are and will become the main producers of agriculture for this county. Schools are also a key player in that they must follow strict guidelines with food choices and can argue for change in what they serve to their students or completely alter programs in private institutions. PTA boards of schools will also be informed as a means to band individuals together, with strength existing in numbers.
Groups already working within Dutchess County and the surrounding area include Eat Local Food, a group dedicated to connecting food, people, and the planet. They provide information, resources, and education for those interested. According to Localharvest.com, there are 26 farmers markets within Dutchess County, offering a range of food goods. These farmers markets are ways in which consumers can buy from farmers, and support the local economy. CSAs (Community Supported Agriculture) also exist in the area, and are flourishing, yet are still just a baby step in a larger journey that has to take place. Many national websites such as the localharvest.com, organicconsumers.org, and sustainabletable.org are sources that provide links to how one can work locally. These provide not only overall education and information on the subject and concerns, but also many lists organizations, farms, and/or places people can get started.
* * *
Statistics to Consider
"Syndrome of Consolidation" (McKibben 2007):
- 81% of American beef is slaughtered by four companies
- 89% of American chickens are produced under contract to big companies
- More than 70% of fluid milk sales in the U.S. are controlled by four multinational companies
- Since World War II, the U.S. has lost on average a farm every half hour
- Wal-Mart is now the largest seller of food in the country
Government sponsorship (subsidy budget):
- 1/3 of all federal farm payments go to the largest 2 percent of farms
- 3/4 of payments go to farms that are among the top 10% in size
Food distribution:
- On average, food in the U.S. travels 1,500 from farm to plate, changing hands 6 times along the way
- 75% of apples for sale in New York City are from the West Coast or overseas, even though New York State produces ten times the number of apples consumed in the Big Apple.
Obesity epidemic:
- Just 22% of young people eat the recommended number of servings of fruits and vegetables per day
- Fat-laden French-fried potatoes alone constitute 23% of all vegetables consumed
- In 1991, only four states reported obesity prevalence rates higher than 15%, with none above 20% — By 2002, 30 states reported rates higher than 20%.
Dutchess County:
- Public school system includes 13 districts, which educate over 46,000 students and employ over 3,000 teachers.
- There are 38 private/parochial schools and 8 colleges in Dutchess County
- Expenditures per student are among the highest in the state —–
- Nearly 700 farms occupy a fifth of total acreage of Dutchess County.
"The poor nations of the world need to develop. But if they develop according to our model, the planet will break under the strain (226)."
* * *
Evaluating Existing Programs
Farms to School is a part of the broader "Farm to Cafeteria" movement, which promotes the use of locally grown foods in the cafeterias of hospitals, nursing homes, businesses and other institutions. Cornell University's Farm to School (FTS) program, established in 2002, seeks to improve the health of children and the sustainability of the food system by promoting environmental nutrition reform in New York's schools, colleges and universities. FTS initiatives implement strategies to increase the amount of locally grown food consumed by students across the state. These strategies not only help schools provide a wide range of fresh, locally grown fruits and vegetable, but also encourage student awareness of the connections between farms, health and community through nutrition and food education. Farms to School initiatives include:
- Local foods featured in school/college meals
- Farmers' market salad bars
- Nutrition Food system education in the classroom
- School garden and garden-based learning
- Farmer visits to schools and college dining halls
- Student and food service staff visits to farms
- Harvest events
College and University dining services can make a significant impact by committing to geographic preferences in contracts with food suppliers. In 2003, Cornell's dining service included in its contract a commitment to us at least 20% New York State grown produce. Additionally, Cornell's vendor agreed to purchase seasonal items from local produce suppliers when available. Middlebury College, which operates its own dining service, buys a third of its food from the surrounding Champlain Valley.
Since 1989, Vassar College's dining services have been managed by Aramark. The multi-billion dollar corporation is currently in the process of renewing its contract with the college for the next five years. Sodexho, another food-service giant, lost its contract with the University of California at Santa Cruz following a student campaign in support of local foods – a movement that has since spread to all U.C. campuses. In September 2007, Aramark launched its Farm-To-College pilot program at Vassar, perhaps as a response to the growing treat posed by student campaigns. The project is administered by Green Wave, an organization that includes "farmers, educators, activists, and culinary experts who work together to promote healthy eating habits and sustainability (Vassar 2007)." Although the impacts of the new program have yet to be seen, it is likely that Aramark will receive a new contract with Vassar.
* * *
Farmers markets are mushrooming across the United States. In 1970, there were just 340 nationwide; by 2002, the number had grown to 3,100. Today there are nearly 4,500; New York City alone has 33 of them. The tens of thousands of farmers all over the country who participate in these markets retain all of the money from the products they sell. This is a stark contrast to the 8-10% they would receive going through the industrialized food system (81). The growing popularity of farmers markets is such that earlier this year, the U.S. Secretary of Agriculture declared the week of August 5-11 National Farmers Market Week.
Farmers markets are one of the most successful ways for local produce to reach the non-student population. Market customers vary according to the time of day, location, and time of year of a particular farmers market. For instance, office workers tend to comprise the target audience of farmers markets during lunch hours. Some have proposed moving the location of the City of Poughkeepsie Main Street Farmers Market closer to the train station in order to draw more of the commuter population.
In addition to promoting healthy eating habits and supporting local economies, farmers markets help to build community. A sociological study has found that consumers at farmers markets have ten times as many conversations as consumers at supermarkets (105). Yet despite the successes of farmers markets, on the official Dutchess County website, information on local markets is to be found not under "agriculture," as one might expect, but rather under "tourism." This distinction seems to indicate that representatives of Dutchess County still consider farmers markets more valuable as tourist attractions than as viable alternatives to the prevailing models of agricultural exchange.
"Every new farmers market… requires new connections between people who came together to found it, the farmers who come in from the country to meet their suburban and urban customers, the customers who emerge from the supermarket trance to meet their neighbors (128)."
A CSA (Community Supported Agriculture) is a partnership of mutual commitment between a farm and a community of supporters who assume the risks and bounty of growing food throughout the season. The first CSA was founded in Massachusetts in 1985 – today there are more than 1,500 in the United States (81). The Poughkeepsie Farm Project (PFP) is a CSA, located on the Vassar College Farm, which requires of its members a commitment to work at least 12 hours in the fields over the course of a season. The PFP donates approximately 10-20% of its harvest to emergency food providers in the area.
Concluding Thoughts
According to the USDA, small local farms have far less of an environmental impact than large industrial farms, they use land, water, and oil more efficiently, and they even produce more food per acre, whether measured in tons, calories, or dollars (67). Although modern environmentalism was pioneered in the United States, a study released by Columbia University ranks the U.S. 51st out of 142 nations in environmental sustainability (102). Additionally, although the U.S. trails only Luxembourg in gross domestic product per person, Americans rank 13th for overall quality of life (103). By growing our food closer to home we would use much less energy, thereby alleviating the two most pressing global issues of our time: oil shortage and climate change.
* * *
"Cheap energy and cheap food are dear to the most powerful interests in our society, not to mention a broad majority of citizens, and waiting until those interests are moved to take action seems a recipe for disastrous delay."
// YOGA DOs and DON’Ts
Originally written for Fit940, I think these are always worth reading for anyone interested in yoga //
DO let go of your ego
And while you're at it let go of any preconceived notions you might have about who and what and how yoga is practiced. Yoga is ultimately free of gender, body type, race and all those other stereotypes Americanized yogic society might have mislead you by.
Yoga is a journey to the most authentic version of yourself. The term yoga means “to yolk,” or a union, typically with the self.
By letting go of those thoughts and our ego, we open ourselves up to possibilities we might not have even known otherwise. Come with an open mind and a willingness to practice.
DON'T think you have to be flexible.
I hear this all the time when people talk to me about yoga. "I'm not flexible. I'm so stiff." Thats actually exactly why you need yoga! when you stretch your body properly you increase range of motion and flexibility.. Yoga also been known to help with sciatica, scoliosis, joint issues, and the all too common issues of tight hips and back pain from repetitive motions in our daily lives such as sitting too much, poor posture, and the positions we manage to relax in.
DO find a class and yoga style that works for you.
There are many style of yoga and many different personalities in terms of teachers. Find one that fits you the best. I spent many years taking classes everywhere I went, and I would always think to myself, can my soul rest easy here? It was mostly a blanket statement to am I comfortable here, can I find what I’m looking for and what I need here? It’s ok not to like every class or style. We are all individuals with afferent needs and likes. That’s ok! The poses might always be a little uncomfortable but finding a practice that suits you the best will only aid in your yoga journey.
DON'T expect to do every pose perfectly or easily.
This echoes the part about losing the ego. Many of us either come in thinking we can do everything, and not liking challenges or we come in knowing we are novices but still struggle….and ultimately both parties get discouraged. Yoga is a challenge, with our bodies wanting to do things some days and others not. Accept where you are today, and you might even surprise yourself otherwise! Also, don’t compare to the abilities or bodies in your class. I tell every class teach to “stay on their own mat,” which means that your practice is your own and there is not “better than” or “less than” in yoga. We are, where we are.
DO wear something you’re comfortable in, and be prepared to take your socks off.
Yoga can be practiced in any clothes, it doesn’t have to be some high end matching set of leggings or shorts, but take into account you will be moving in many directions. Something that is snug to the body and not material falling all over your head when you’re moving is the most helpful but nothing so tight or complicated you’re constantly having to adjust. It happens, but I always try to think how can I minimize annoyances of clothing and focus on my practice. And when in a class setting, consider what might fall out or be seen, that you don’t want to share with the world.
Concerning socks, yoga is practiced in bare feet so you can not only properly grip the ground or mat, but it aids in utilizing all the muscles and tendons of the feet…often over looked but very important body parts. And in class don’t worry about your feet hang ups. No one is looking at your toes but you.
DON'T think yoga has to be hippie dippy, chanting, or anything more than you’d like.
There are many different styles of yoga and parts of practicing. Some might work for you, some might not. I always believe you can take what you need from yoga, but first you need to at least try new things. Maybe you had too much spirituality talk in a class. Just embrace the fact you can practice without at home or in another setting. Maybe you loved it and want to add chants, mantras, meditation and deeper meaning to your practice. You can do that, too! Yoga can be a phenomenal way to find meaning and purpose, along with a greater sense of self….but it’s a practice you work your way into the answers.
// On Depression and Anxiety
May is mental health awareness month, and considering my past with depression and anxiety (amongst other mental illnesses) I figured I would write a little something about the issues I’ve dealt with, what they feel like, and some links if you need help as keeping silent about depression, or any issue, it will never get better.
I have depression and it doesn’t define me. It can get better. sometimes its dark. Life is a mystery. Depression is sort of a mystery, too. And I’m not ashamed. Sometimes it even feels like a gift that has forced me to be more realistic, self aware, self analytic, and honest. It forced me to live in truth, and be vulnerable because hiding from it will only make it grow. I’m no expert, nor do I claim to be. I can only share my own experiences and hope it helps someone else start the journey to feel better.
However, I would never wish depression on anyone. It lingers around and makes you think you can’t do anything well, makes you doubt yourself, robs you of feeling much anything except for nothing. You feel nothing a lot. You start to ignore everything, feel pessimistic, hopeless, and sort of like everything is going bad and won’t get better. Depression also made me sleep all the time. Always sleeping, and annoyed about something and everything. You lose interest in things you once liked, and your appetite can change. You can’t focus, you have low energy…depression really isn’t fun.
Anxiety is just as crippling. In high school, it was about panic attacks, and this feeling of a total loss of control, I had worry every day. Now it’s more about when I’m stuck places, in crowds, and other places that are overwhelming and overly stimulating. My heart races, I can’t breathe, and I feel like I can’t stop it. I can’t stop the noise. I can’t stop the shit caving in on me.
As some of you know, and some don’t, yoga saved me. Or maybe it gave me the tools to save myself. Yoga gave me the life changing benefits of conscious breathing, moving meditation, mantras, and how to truly relax into being. No matter how dark things get, I can always come back to yoga. I can take it with me, and I can come back any time I need to.
I learned that life is bigger than me, and it exists outside of me as much as it does inside of me. I can find environments that support healing and health, and a sound body and mind. I believe we can all find light in the dark. Maybe you use yoga. Maybe you use therapy. Maybe you try acupuncture or any of the other things, including medication, that might help you. Trying to learn more about yourself, how you feel, and working through things to feel better is never bad.
I hope mental health month helps us all to value our mental state. Our mind is one of the most important parts of your body; all things flow through that and from that.
Let us take care of the mind, and be kinder to ourselves and others.
Watch a longer video about my own eating disorder, in patient treatment, depression, and anxiety here.
Here are some resources if you need //
// #qualitysounds / early may.2016
So much music is out right now or coming out. Currently Views has been on repeat (tho slightly uninspired, it's consistently good music, and we might all want apologies for christmas this year), the OG RON C DVSN chopped mixtape, plenty of Tory Lanez (who's bringing super energy to his European tour right now) and...super excited for Konnichiwa.
Soundcloud recents // April.30
ind (most) all my music choices on: Soundcloud & Spotify
// What’s Your Why
Recently I read an article about a women who turned her weight struggles around when she finally asked herself, why. Why am I like this? Why have I done all the things that keep me in this place? Why do I obsess over my weight and body? Why do I value being a certain size? Why do I crave chips when I’m stressed? Why do I fear my body?
And I realize, why, is a powerful question behind everything we do. I’ve always said, it’s not what people tell you, but why they tell you. It’s also one of the most powerful questions to ask of yourself, “what is your why?”
Biologically, the part of the brain that leads decision making is actually the limbic brains (it’s not the rational brain, it’s the emotional section of the brain, it’s where all human behavior begins.) When we talk to the inner brain (the WHY part) we can change the decisions we make.
What you do simply proves what you believe about yourself and your place in the world…. so your actions will tell you what you believe. It’s a big reason behind my talk of having an intention, having a mantra, and/or having positive affirmations you repeat to yourself every day.
In meditation, it has been found to make us “feel better.” A large part of that feeling better has to do with the fact that the brain can change the brain. Meditation and mindfulness practices can increase emotional intelligence, and our ability to process how to respond to situations versus just reacting. It can provide you with greater insight, patience, attention, while reducing stress and boosting focus. But more so meditation can help you not only answer some of those “whys,” but also instill a healthier pattern to live by, and start to heal some of the “whys” to what we do.
In closing //
Asking yourself why can help you find your purpose, your drive, your motivations. It can help you find negative patterns we might keep ourselves in that lead to frustrations and inner conflict, as well as coping mechanisms that we use in those situations. It can help in work, love, lifestyle, and basically everything else as we have free will. We ultimately do things not because we have to, but because we want to.
Use meditations, use journaling, or use time with a friend or therapist. Seek out why, and find a more powerful way to live and work.
// #FridayFavorites
Getting back on track, and surprised it’s technically May. #FridayFavorites will be an every other Friday venture. Let me know any of types of things you’d like to see!
WEAR
/ Tan Cortez / Y’all all know I love a Nike Cortez. Best sneaker for day to day. For any and all sneaker needs, check my plug @mattcoward1 (IG)
/ Nas Anorak / The Essense 1979 / recently got to shoot for them, and this is where the Nas anorak you all asked about it
EAT
/ sweetgreen / Not everywhere yet, but for someone like me who can’t get enough greens and grains, currently obsessed with their spicy cashew dressing…and rad thai (no shrimp, extra kale) bowl even if you don’t live near one of their restaurants, use the menus for inspiration when making food at home
/ Chop’t / Another essential for those in love with greens and grains. Creative salad company for creatives who love salad. Current favorite custom salad? Mixed kale and greens (because it has purple cabbage), celery, colorful carrots, double chickpeas, hearts of palm, cucumbers, double mixed seeds…and spicy mexican goddess dressing. I go heavy on the dressing because kale can be rough without enough lubrication…pause…but it’s delicious and packs a hearty play based punch of nutrients and protein.
/ Raw Rev Bar / mentioning again because these continue to save me when I need a snack that is protein, and fiber, and low sugar and plant based. Also, recently did a huge give away (10 boxes to 10 people) and the coupon code is still valid, CBQUALITY for 20% off bars.
READ
/ Think and Grow Rich / Another essential on the CB Book List
/ Could Striving Be the New Woke? & Earning the Woke Badge / More than a few thoughts on being “woke” and if “striving” is the new woke… worth a read as we toss around the term “woke” these days as a means of being relevant and timely on knowledge
SEE
/ Nike - Masters of Air / this is special, for sneaker lovers and creators of a genuine life thru their footwear“I have always said life is war, and you must dress accordingly”
/ Ted Talk about Procrastinators / Maybe us procrastinators are onto something as original thinkers
LISTEN
/ Jason Banks, The Paradox EP / Can’t say enough good things about all the soul in this. Southern me approved. Sort of want to sleep in Silver Lining forever
DO
/ Racked Fit Club / Racked is now offering great deals and classes via their website. Might give you a push to try something new or peep that class you were already interested in.
BODY
/ Glossier Milk Jelly Cleanser & Face Favorites / recently wrote about my skin care regimen here, and this face wash is just too good.
/ Nugg Lip Mask / I do this probably every other day. Just makes my lips feel healthier and plumper. Put it on and do everything else you want to for the next 15-20 mins.
// How to Eat
If I had to give anyone advice about how to live a good life, I suppose it would be something like “Drink more water. Eat green things. Be kind to yourself. Love more. ”
I am far from dogmatic when it comes to eating, but I do know more plants and things that aren’t processed are the way to go.
Micheal Pollan’s rules for eating were basically “Eat food. Not too much. Mostly plants.” I would say the same anytime I’m asked how to eat, or what to eat, or what is healthy. In my experience, in food studies and in being a wellness professional, simple is always the way to go….and to stop being so fixated on the actual foods and to enjoy food as a whole.
I have never liked labeling food good and bad, as we can internalize it as a moral judgement on ourselves. Food just is. There are certainly options that support health, and ones that are known to hurt it. Pick the better choices, and don’t beat yourself up to be perfect all the time. Be aware if your food choices fit your intention, and if they are helping or hurting your goals. I aim for health,wellness, longevity, with a clear, sound mind. My food choices reflect those desires.
We all mostly know what we should be eating. We also know that life is too short to obsess about food every time we must feed ourselves. I was once told life is simple, but not easy. The real work comes in changing the mindset we carry around with us, and setting an intention; from which all better healthy decisions should flow. I’m aware this is the ideal scenario, but it’s not as difficult or daunting when you take it in small bits. One beneficial decision at a time, and they start adding up. The same way, bad habits will add up.
The goal is to create a lifestyle, that you can maintain happily, without stress and certainly without guilt and shame about what you eat. Good food makes you feel better from the inside out.
Basic points to eating //
/ Eat real food, like things that didn’t come in boxes or have to be processed.
/ Avoid chemicals and additives and artificial colors and dyes.
/ Avoid anything with the label “diet.”
/ If you choose to eat meat to animal products, learn where they come from, limit quantity, and look for quality.
/ Eat more green things.
/ Eat more colorful things in the plant world.
/ Don’t be afraid of healthy fats, but balance is still key.
/ Food should be good to eat, and good to think.
/ Relax, and enjoy it.
If you’re interested in a meat free or vegan lifestyle, I will have more information about that in a future post.
Questions //
What have been your biggest challenges around food?
Has food played too big of a role in your life?
How do you find balance and acceptance with food?
// women. bodies. empowerment. and wtf is going on.
Recently, a photo was taken off IG, of cartoon woman doing yoga, with nipples. Pretty offensive, I know. A drawing of nipples just isn’t safe. Banter aside…it brings up some issues I’ve been dealing with from time now.
If you follow me on snap chat, I think I’ve spoken briefly on this… and how conflicting and confusing it all is. “Women’s empowerment” has turned into women in underwear, bare ass cheeks out to show “body acceptance” and self exploitation as a means of liberation. It’s all very confusing. It’s all complicated. It’s worrisome that something as natural as nipples are seen as a problem, and so much else we see on social media isn’t a problem. It’s uncomfortable these standards and what is acceptable and what isn’t can trigger people’s insecurities, and cause unrest and upset in our sometimes fragile struggle to love ourselves.
So… here we go.
part #1 // I had a lot of questions
Why is one woman seen as “empowered” and another is immediately “sexualized”? // Women objectify themselves and call it empowerment, what is really going on here? // Are we conditioned to want to objectify ourselves? (for validation, through society pressures, etc.) // Why is “empowerment” just curvy women in underwear? // Why is a slim model with her nipples out, basically nude “artistic” and not “slutty”? // Why does a body shape that triggers someone else’s sexual urges mean that body type is not safe and should be censored?
Sadly the internet is dictating what women should look like, and what she exposes, the more she shows, the more “love” she gets. It’s no secret we as women can play into it, as a means of validation or something we might be looking for, even if it is just to “fit in” to this society at large standard of what is valuable and worthy. Some believe self objectification can be an “positive” at times, but is a double edged sword in terms of how it makes you feel about yourself and where your focus lies. Read more about that here.
“Objectifying women communicates not only that women's value lies in their appearance, but they also present an ideal of attractiveness that is unattainable for most women. These unrealistic standards can lead to feelings of body shame and disgust, and to unhealthy eating and exercise behaviors.”
Others argue that there is no benefit or gain in women sexualizing themselves because it plays into beliefs we have been fighting for years as women. Read more about that opinion here.
Granted these are all opinions. Some statistical data, sure, but opinions. My thoughts here are nothing more than me trying to make sense of why our bodies are always an issue, and why we, as women, are always at war with what to do or not to with our bodies and the messages we are told and tell ourselves.
part #2 // sorry not sorry and why we need to stop apologizing
In my own personal experience, growing up, I had such hate for my body. All the depression and anxiety, and hurt and disappointment I might have experienced during my youth, I took out on my body. I turned against it as the one thing I could control. Eating disorders are mental issues, rarely having anything to do with food or the body. I had to fix my mind, before my body was no longer an enemy. Finally being comfortable in your own skin feels amazing….and yet so damned at the same time. The one thing I didn’t want to have shame and guilt about (my body) starting becoming a source of shame and guilt as an adult because I was constantly sexualized and objectified.
On one level, I thought, well isn’t this a strong act of empowerment? Saying this is my body and I can do what I want with it, wearing as little or as much as I want? On another, I was told I was too sexual, can’t possible be serious about yoga, and must just be selling porn (yeah, things really said.) Since when did my level of intelligence change or my qualifications and years of practice disappear because I have a body? If my nipples are covered, am I suddenly smarter than I was before? If I don’t have a curvy figure, am I “better at yoga”? These very stereotypes and bull shit are why I started #trillyoga.
So I tried to remain as modest as possible to better fit in this mold of what was “ok” and “acceptable.” But I got tired. I got really tired of being scared of my own body. I got tired of having to hide my female shape that I had worked to love and accept. I strive for nothing more than to be real and authentic, and show that you can be whatever you want, and still come to yoga…come to wellness…come to a better place of knowing yourself and loving yourself.
Empowerment to me is whatever is “empowering” to you. Some are empowered by being nude. Some are empowered by being covered up. It’s very much open for interpretation as we all live different lives, in different spaces and environments of conduct. We also cannot control the judgements of others coming from their places. More about empowerment and self, coming soon.
What we need to do is stop shaming and blaming and judging women on their bodies and what they choose to do with them. Especially as women. We are more hurtful to each other than men might ever be. Sure, men’s views or treatment of women is another thing all together, but there are so many layers to that as well.
This is all to say. We all have bodies, and it is up to us to decide what is and isn’t ok for us. We can all work and live and play, as we see fit in the bodies we have, without shame or guilt. Am I too sexy for yoga? No. And neither is any other woman with a body.
We also need to stop apologizing for being human and having bodies. I’m not sorry I posted a cartoon with nipples. I'm not sorry to have nipples, either. I’m not sorry to have side rolls. And I’m not sorry that I look tired sometimes and have no idea how to draw my eyebrows on. I notice, especially as a woman, we tend to apologize for our bodies way more than we should as if they are only to be seen or tolerated when they look a certain “acceptable” or “pleasing” way. It creates nothing more than a feeling of less than, and that is no way to live. There is no empowerment there.
part #3 // putting it all together.
So. Maybe. Society and social media have problems I can’t figure out. Maybe there are a lot of judgments I can’t control. But I can control how I much I practice love to myself and others. I can figure out what is empowerment for me, and work from that place of power. I can help others not feel shame and guilt about their bodies. We can all do that. We can all let go of outdated stereotypes and stigmas, and maybe realize female’s bodies aren’t the enemy but our mindsets can be.
// #qualitysounds / april.2016
Started on snap. Moving to the blog.
Find (most) all my music choices on: Soundcloud & Spotify cbquality IG is every song used on my IG
For April, these have been on repeat // April.16
This was played for this past Saturday's yoga session in NYC // MarchClassPlaylist
And pre-Order Konnichiwa, too, while y'all are at it.
// Bigger the Hair, the Closer to God
Blame being southern, or maybe blame being a free hippie spirit but I have always loved big healthy hair. Having enjoyed having long hair, it takes time and some care to maintain length and strength. Much like how we take care of our bodies inside and out, hair is no different. It needs some love and attention…so here are some tips for how I got big ole’ hair and how I keep it that way.
Don’t worry, it’s not that complicated. I can’t be bothered to do too much.
/ Health starts inside — Drink Water. Eat Good Food.
This seems obvious but one of the keys to healthy hair, skin and nails is to eat a good solid diet with plenty of protein and healthy fats. Staying hydrated is also always going to be key to looking the healthiest you can, from the inside out.
/ Don’t overly cleanse. Always condition.
Much like your skin, too much is only detrimental. Different hair types and textures might require different levels of washing/conditioning… but all hair types can benefit from added moisture.
Hair only needs to be washed at the roots (don’t scrub the ends!) when it’s dirty. I wash mine way too often, but I am trying to not wash it everyday. Condition from the roots down to the tips. I condition and wrap my hair into a bun, leaving the condition to soak in, with help from the heat of the shower, while I’m finishing shower things.
Hair can also benefit from leave on conditioners and hair oils (like shea oil or argan oil) after washing/conditioning. I am always smoothing something on the ends of my hair. These are two hair oils I really like:
Shea Moisture Finishing Elixir a little heavy for my hair, but I use it during the winter
/ Be kind to your hair — Limit damaging practices
This could be a mantra for life, not just your hair (“limit damaging practices”) but for hair, especially long hair, it helps greatly to lay off heat styling. Heat can weaken hair, and cause it to be brittle. If you use heat regularly, use a heat protectant.
I rarely do anything but blow dry it…and even then it might be the last little bit of wetness to get out, after air drying mostly. Air drying is so much nicer, I love the strange natural waves that happen even if they are haphazard. I save the blow outs and such for special occasions of when my stylist does my hair and I get to feel fabulous for a day.
/ Take vitamins that support healthy hair
If you follow any of my socials, you know I take Biotin and/orBeauty Bursts… or a keratin hair supplement from Neocell. I started taking these for my nails and they made my hair and eye lashes grow…can’t complain about that. Collagen is also good for joints of active people, and skin. I talk more about these here.
Neocell You can also find these items at your local GNC or Vitamin Shoppe
/ Other things that can help:
Wide Tooth Combs / I only brush my hair before I wash it. This practice distributes oil all the way down and through the hair, that will "stay" to some extent because you're not cleansing the hair past the roots. For wet hair, I will use a wide tooth comb when I get out of the shower (wet hair is more prone to break) and then I might use a wide tooth comb if it’s unruly during the day. I buy these at the drug store for a few dollars.
Quality Products / This does not mean you have to get salon priced items, there are plenty of great brands out there now that can increase the health of your hair. Read labels and pay attention to the quality you’re getting. Look for shampoos and conditioners that are free of parabens. Parabens are preservatives in many cosmetics and hair care items… they might be linked to breast cancer. Research is still being done here… but in the mean time, I say, avoid them and stay as natural as possible with what you put on, in, and around your skin and body.
Braiding or Putting in a Bun or Covering hair at night / Rolling around on loose hair can put it at risk of being torn and knotted up. Protect hair by keeping it out of the way at night in a gentle bun, loose braid, up and away. Or if you have specific styles or textures that benefit from being covered at night in a skin wrap or skin lined cap. Keeping hair away from your face can also help skin break outs as oils from the hair can get on the skin.
Regular Cuts / Anyone who wants long hair dreads a trim but having a professional take off dead ends will only ensure your hair grows longer and stronger… not the opposite. Get a good cut and watch your hair get healthier. In NYC I go to Soon Beauty Lab West because they use the best, safest products for coloring hair.