Transform Your Entire Day

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Guess what!? There are 10 little tweaks you can do to your normal morning routine that will greatly impact the rest of your day.

Researchers have found that self-control and energy are not only intricately linked but also finite (limited), daily resources that tire much like a muscle. Even though we don’t always realize it, as the day goes on, we have increased difficulty exerting self-control and focusing on our work. As self-control wears out, we feel tired and find tasks to be more difficult and our mood goes downhill.

So when is self-control the highest? In the most important hours of the day, the morning!

But does that mean I have to spend my morning hours just working? Nope!

The morning hours should be used for doing the right things which will help your energy and self-control last longer throughout the day.

“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’” And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” – Steve Jobs

Ok so what should you be doing? Glad you asked.

The following tips will help set the right tone for the rest of your day.

 

1. Start with exercise

Researchers found that people who exercise during the workday have more energy and a more positive outlook. Getting your body moving for as little as 10 minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. Exercising first thing in the morning ensures that you’ll have the time for it, and it improves your self-control and energy levels all day long.

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2. But first, lemon water

Drinking lemon water as soon as you wake up spikes your energy levels physically and mentally. Lemon water gives you steady, natural energy that lasts the length of the day by improving nutrient absorption in your stomach. You need to drink it first thing in the morning (on an empty stomach) to ensure full absorption. You should also wait 15–30 minutes after drinking it before eating (perfect time to squeeze in some exercise). Lemons are packed with nutrients; they’re chock full of potassium, vitamin C, and antioxidants. Don’t drink the juice without water because it’s hard on your teeth.

3. No screen time until breakfast

When you dive straight into e-mails, texts, and Facebook, you lose focus and your morning succumbs to the wants and needs of other people. It’s much healthier to take those precious first moments of the day to do something relaxing that sets a calm, positive tone for your day. Jumping right into electronics has the opposite effect—it’s a frantic way to start your day. Exercising, meditating, or even watching the birds out the window are all great ways to start the day.

4. Eat a real breakfast

Eating anything at all for breakfast puts you ahead of a lot of people. People who eat breakfast are less likely to be obese, they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day. And these are just the statistics for people who eat any breakfast. When you eat a healthy breakfast, the doors to a productive day swing wide open. A healthy breakfast gives you energy, improves your short-term memory, and helps you to concentrate more intensely and for longer periods.

5. Set goals for the day

Research shows that having concrete goals is correlated with huge increases in confidence and feelings of control. Setting goals specific to the day puts everything into motion. Narrow your goals down to a few achievable ones that can easily be broken down into steps. Vague goals such as “I want to finish writing my article” are counter-productive because they fail to include the “how” of things. The same goal re-phrased in a more functional way would read something like this: “I am going to finish my article by writing each of the three sections, spending no more than an hour on each section.” Now, you have more than simply something you want to achieve—you have a way to achieve it.

Getting your morning started off right at home is important, but it’s only half the battle. Here’s how you can maintain a productive tone once you hit the office:

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6. First, clean your workspace

Even though it’s a pain to clean right when you get into work, it makes a big difference to your ability to concentrate. A Princeton University study found that people who worked in a clean workspace out-performed those who worked in a cluttered one because clutter pulls your attention away from your work. In fact, the effects of clutter on concentration are not all that different from the effects of multi-tasking.

7. No e-mail until you’ve eaten three frogs  (Wait, WHAT!?)

“Eating a frog” is the greatest antidote to procrastination, and the most productive people know the importance of biting into this delicacy first thing in the morning. In other words, spend your morning on something that requires a high level of concentration that you don’t want to do, and you’ll get it done in short order. Make a habit of eating three frogs before you check your e-mail because e-mail is a major distraction that enables procrastination and wastes precious mental energy.

“Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” – Mark Twain

8. Keep morning meetings on schedule

Meetings are the biggest time waster there is, and they can ruin an otherwise productive morning. People who use their mornings effectively know that a meeting will drag on forever if they let it, so they inform everyone at the onset that they’ll stick to the intended schedule. This sets a limit that motivates everyone to be more focused and efficient. Keep your morning meetings on time, and your entire day will stay on track.

9. Don’t multitask

Multi-tasking in the morning—when you have lots to do, tons of energy, and it feels like you can do two or three things at once—is tempting, but it sets your whole day back. Multitasking reduces your efficiency and performance because your brain can only focus adequately on one thing at a time. When you try to do two things at once, your brain lacks the capacity to perform both tasks successfully.

10. Finally, say no

No is a powerful word that will protect your precious mornings. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them while your mind is fresh. Research conducted at the University of California Berkeley showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression. Learn to use no, and it will lift your mood as well as your productivity.

The trick is to be intentional about your mornings, understanding that a.m. hours are precious and should be handled with care.

 

-Dr. Travis Bradberry

 

Play Hard Love Big

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Kids Benefit From Yoga

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Man it’s really tough to be a kid in today’s society!

Children deal with so many temptations, distractions, over-stimulating activities and peer pressure. Schools are forced and challenged to do more with minimal resources and be creative in how they reach even the most isolated child.

Yoga is a low-cost, helpful tool that can have a positive impact on our children.

And wouldn’t we want them to have positivity in their lives? After all, they are our future!

How exactly does yoga help though?

Yoga helps kids to:

  • Develop body awareness
  • Learn how to use their bodies in a healthy way
  • Manage stress through breathing, awareness, meditation and healthy movement
  • Build concentration
  • Increase their confidence and positive self-image
  • Feel part of a healthy, non-competitive group
  • Have an alternative to tuning out through constant attachment to electronic devices

In a school setting, yoga can also benefit teachers by:

  • Giving them an alternate way to handle challenges in the classroom
  • Giving them a healthy activity to integrate with lesson plans
  • Give them a way to blend exercise into their classes

Here is what kids can expect to learn in a yoga class:

1. Awareness of the breath

Breathing exercises can energize kids or encourage relaxation, depending on what you teach. Different games and techniques help kids connect to how their bodies feel as a result of deep breathing. Focus increases, as does their breathing and lung capacity. Stress is naturally reduced and healthy hormones are released.

2. Strengthening and energizing

Kids think that yoga is great for stretching, but doesn’t build strength. Talking about the different muscles used in poses and incorporating games and sequences will help build strength as well as body awareness and coordination. Bodies that are strong digest food better, maintain a healthy weight and can support the stress of carrying heavy loads, like a backpack. Bodies will also breathe better, work more efficiently and protect the more fragile joints.

3. Balancing

Balancing poses teach children that with increased focus, you can increase attention naturally, even in kids who struggle with different attention challenges. Poses and games focused on balancing skills, develop an intrinsic strength, evoke a meditative feeling, and promote stillness and quieting of the mind. This can help kids deal with the stress of living in a chaotic world where constant stimulation is a regular part of life.

4. Stretching and lengthening

It’s great for kids to be strong, but a body that’s only based on strength has no way to yield under pressure. Strong muscles without accompanying flexibility can’t move quickly, pulling on bones and joints. Yoga poses stretch muscles and through integrating breathing and movement, muscles become warm and become more flexible. They can yield when they need to, and support tender joints in a more functional way.

5. Awareness and focus

Yoga helps create awareness in the body through deep breathing and movement. It gives kids a way to express themselves, build a strong connection between what they hear and what they do. Children that have healthy body awareness are more confident and strong, have better posture, breathe better and have a sense of quiet strength.

6. Flowing, connecting and integrating

When we string poses together, we give kids a taste of what it means to move with ease. It also helps them build the awareness that all our movements are a series of coordinated efforts between muscles, bones, joints and nerves. Older kids are more able to isolate different muscle groups and get more sophisticated about movements; things like keeping the arms lifted in Warrior 1, while at the same time, dropping the shoulders to relax them. All these things together increase a child’s sense feeling integrated.

7. Meditation and relaxation

Yoga is meditative by nature. So whether a child is holding a balancing posture, sitting in meditation or moving through a series of poses, there’s going to be a calming, soothing quality. Giving younger kids something to do as they rest on their mats will help with their attention, such as suggesting they think of a favorite color or toy. Older kids will find it easier to rest longer with less structure.

kid meditation

 

Excerpted from Stretched:Build Your Yoga Business, Grow Your Teaching Techniques, Bare Bones Yoga.

Spotted Dog Yoga is proud to be a family studio providing classes for Prenatal, Mommy & Me, Toddler’s, Young Children, and Teens.

Spotted Dog Yoga ♥ The Family Studio

Community Connections

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Hi all! Bri from Spotted Dog Yoga here. With this blog I wanted to do something a little bit different and give you ideas on how and where to connect with our community.

Here we go!

1. Family Yoga at Spotted Dog Yoga

First Saturday of every month and ages 3-14. Bring the whole crew! The next Family Yoga is on July 7th 3:00-4:00. See you there!

2. El Dorado Hills Farmers Market

Farmers Market every Sunday from May to October at the El Dorado Town Center.

Time

(Sunday) 8:00 am – 1:00 pm

Location

El Dorado Hills Town Center – Farmers Market

4364 Town Center Blvd., El Dorado Hills, CA 95762

3. Fireworks and Freedom Concert

The highly anticipated Fireworks Show and Freedom Concert in El Dorado Hills is set and ready to go! Ring in Independence Day with exciting entertainment for all ages! Definitely the community event of the year!

Date

Tuesday July 3rd, 2018

Time

6:00 pm – 11:00 pm

Location

El Dorado Hills Town Center – Town Center Blvd

2101 Vine Street., El Dorado Hills, CA 95762

4. Folsom Farmers Market

Every Saturday year-round, around the historic railroad turntable and public plaza in Historic Folsom. There’s also live music. Park for free in the garage at 905 Leidesdorff St.

200 Wool St, Folsom, CA 95630
8:00 AM to 1:00 PM

5. Twilight Thursdays Concert Series

Each Thursday at the Historic Folsom Amphitheater as the sun drops below the horizon! Great regional bands will keep you entertained and on your feet! Bring your beach chairs and your best friends! You can picnic during the concert or grab dinner there in the district before the concert starts! Free to attend.

The concert begins at 7:30pm. Ample free parking at 905 Leidesdorff St.

Free Family Fun!

6. River Cats Baseball Game

Take me out to the ballgame! Bring the whole family for a night out with the SDY community at the Sacramento Rivercats game!

Seats are in the lower Governors Club Level and SDY has 2 full rows reserved!

Lets fill the seats and have a great time together! Reserve your spots at Spotted Dog Yoga.

Ticket Price $30 per person

Saturday July 28th 7:05 pm- 10:05 pm

Ok, I hope you have found this helpful and get to try some of these fun community activities. I for one will be checking out the Folsom Farmers Market and those Thursday Concerts.

Have Fun!

Play Hard ♥ Love Big

Suffer From Allergies? Try Yoga.

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“Help I can’t breathe! My nose is all congested, my eyes itch and I just want to curl up and DIE!”

Sound familiar?

Yoga is especially important to those who suffer from allergies. For a number of reasons.

Holy Grail #1

Do allergies stress you out? Of course they do! They put a damper on your day-to-day life. Well stress can actually make your symptoms worse. When practiced regularly, yoga can help relieve tension and improve your happiness and well being.

Second The Best #2

It’s a great alternative to outdoor exercise. Especially when airborne pollen is at it’s peak, you kinda want to avoid the outdoors all together. And since yoga is most often practiced indoors, it’s a safe haven!

Three’s Company #3

Yoga many help you with allergy complications, like daytime drowsiness, headaches, and poor concentration. The act of focusing on your breath may help you to improve your concentration and take your mind off those dang allergies for a bit.

Ahhhhh-Choooooooo!!!!!

POLLEN

Four-ward Fold #4

Certain yoga postures may help open the airways and relieve nasal congestion. If your allergies are acting up try Bridge Pose, Fish Pose or Supported Shoulder Stand to expand the chest and lungs and free the breath.

Give yoga a try and see if it helps drain all that nasty stuff from inside your body. Hot yoga really is the best because the humidity helps us breath and not feel so dried out. Come give it a whirl at Spotted Dog Yoga!

Play Hard ♥ Love Big

Spotted Dog Swag

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SDY Swag has been popular from the start! Meet Matt Thomas, SDY’s screen printer!

In this video he shows us around the shop where “IT ALL GOES DOWN!” Join Spotted Dog Yoga in Folsom, California for your first class FREE & to get your paws on SWAG from the SDY Swag Company!

 

Play Hard ♥ Love Big

http://www.spotteddogyoga.com

Learn Yoga Video

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SDY leader & teacher Jennifer Vicari-Cox teaches you how to go from side facing wide leg forward fold to tripod headstand!!

Subscribe to SDY’s channel for more great learn yoga videos!

 

Play Hard ♥ Love Big

http://www.spotteddogyoga.com

Family Yoga

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Spotted Dog Yoga is a family studio!

Join the Spotted Dog Kids teaching crew every 1st Saturday of the month for Family Yoga! You will connect with your family on a whole new level! FAMILY YOGA IS A BLAST at Spotted Dog Yoga in Folsom, Ca!

Next Family Yoga is on Cinco de Mayo! Saturday May 5th at 3:00 PM.

Sign up today!

Play Hard ♥ Love Big

http://www.spotteddogyoga.com

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