4. Gift Cards
5. Private Lesson
6. Yoga & Beer (1/27/19) at Grist Beer Hall
8. 40 Days to Personal Revolution Program (Begins 1/23/19)
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.
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
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.
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.
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.
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.
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:
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.
“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
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.
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.
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.
-Dr. Travis Bradberry
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Research suggests that prenatal yoga can:
A typical prenatal yoga class might involve:
There are many different styles of yoga — some more strenuous than others. Prenatal yoga, hatha yoga and restorative yoga are the best choices for pregnant women.
Be careful to avoid Bikram yoga, commonly called hot yoga, which involves doing vigorous poses in a room heated to 100 to 110 F (38 to 43 C). Bikram yoga can raise your body temperature too much, causing a condition known as hyperthermia. In addition, ashtanga and other types of power yoga might be too strenuous for women who aren’t experienced yoga practitioners.
To protect your health and your baby’s health during prenatal yoga, follow basic safety guidelines. For example:
If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement or contractions — during prenatal yoga, stop and contact your health care provider.
[ Excerpt from The Mayo Clinic ]
Look for a program taught by an instructor who has training in prenatal yoga.
Here at Spotted Dog Yoga in a supportive class of soon-to-be mamas you’ll aim to boost balance, circulation, flexibility and muscle tone for a healthy pregnancy. Through postures modified for each trimester, you will work to open and strengthen all the right muscles to counteract the weight of your baby bump, striving to prevent the aches, pains and imbalances common in pregnancy.
Yoga helps kids to:
In a school setting, yoga can also benefit teachers by:
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.
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.
Excerpted from Stretched:Build Your Yoga Business, Grow Your Teaching Techniques, Bare Bones 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!
Farmers Market every Sunday from May to October at the El Dorado Town Center.
(Sunday) 8:00 am – 1:00 pm
El Dorado Hills Town Center – Farmers Market
4364 Town Center Blvd., El Dorado Hills, CA 95762
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!
Tuesday July 3rd, 2018
6:00 pm – 11:00 pm
El Dorado Hills Town Center – Town Center Blvd
2101 Vine Street., El Dorado Hills, CA 95762
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.
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!
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
Play Hard ♥ Love Big
New baby means new schedule, new routine and less time to focus on health. It’s really important to find an exercise that is both gentle on your healing body, yet exciting enough so you don’t fall asleep.
You know, because of the lack of sleep and all.
“We recommend baby yoga for anyone who is looking for a healthy, playful bonding activity to do with a new baby,” says Lauren Chaitoff, co-owner of New York City children’s yoga studio Yogi Beans and contributor to Yoga Dork.
Mom and baby programs focus on both of you. Traditional yoga poses are modified so moms can practice yoga while holding and rocking their babies. The result is time dedicated to bonding.
Unlike high-level adult yoga classes that kick ass, mommy & me yoga acknowledges the changes that a new mom’s body has been through.
Becoming a parent can be stressful, and yoga can help ease new-parent jitters. It will also give moms and dads the opportunity to nourish and care for their own bodies through focused stretches and mindful breathing exercises.
The poses and movements chosen for baby yoga are not done at random. The movements can help fussy little ones begin to calm down as they are dealing with things such as colic.
What is something any new parent wants? MORE SLEEP! The class experience can be just the right amount of stimulation they need to help them sleep for longer stretches of time.
Most babies enjoy movement, so the class is different from a traditional yoga class in that the majority of the class in constant motion without holding one pose for too long. Babies can just roll all over that mat if they really wanted to!
Beginning with a strong foundation encourages your little one to normalize exercise as they grow. One of the greatest benefits your baby can gain, is the joy of a healthy lifestyle from the youngest of age.
Many new moms are worried about taking their little bundle of joy out because of feeding concerns, noise or diaper changes. During the class, all of that is encouraged! The objective is to create an inclusive environment and a mutually bonding experience for new parents and their babies. So don’t feel bad if your baby cries during class. Taking care of your child is the first priority.
Since it’s a class that is solely geared for new parents and their babies, you’ll be at the perfect place for meeting other moms. Hang around after class for a few minutes to talk about your favorite poses or share parenting advice with your new friends!