I hope you guys have been enjoying the Love Yourself: 30 Day Yoga and Gut Health Program that Carley and I have put together for you! If you're just seeing this for the first time, the schedule for Days 1 - 15 are here. We have loved seeing your check-ins on instagram, and have loved receiving your questions on the YBC App (here is it for iTunes and Google Play) for our podcast.
Day 16
Yoga Practice: Short, gentle yoga practice
Writing prompt: Write about a time you’ve overcome adversity.
Health: According to Dr Axe’s book Eat Dirt, conventional cleaning products can be detrimental to our health. Try switching up your conventional countertop cleaner with your own homemade cleaning product that includes water and tea tree essential oil - a natural disinfectant.
Check in: Check in on instagram with #YBCFGM.
Day 17
Yoga Practice: Yoga for back pain
Writing prompt: Write a list of five things that inspire you.
Health: Did you know? Castor oil packs can be wonderful for your digestion, for stress, and to help you sleep.
Tune in: Check in to the YBC App (here is it for iTunes and Google Play) (be sure you've opted in to be an exclusive member) to hear our second podcast, which will be all about skin health and the gut connection.
DAY 18
Yoga Practice: Guided meditation. Restorative flow practice on page 388 of Namaslay.
Writing prompt: Take a minute to reflect on your current goals. Then, write “three glows and a grow” - three things you’re doing well, and one area in which you can improve in order to meet your goals.
Health: Scents are a great way to decrease stress, but be mindful of where your scents come from. Beeswax candles are great because they purify the air.
DAY 19
Yoga Practice: Yin yoga (5 minutes in each pose)
Writing prompt: Make a list of five things that make you instantly happy to think about. Remind yourself you can always come back to this list in times of stress.
Health: Make sure you’re replenishing your electrolytes after each workout - you can do it naturally quite easily. Just add water, a splash of lemon juice, and some sea salt.
DAY 20
Yoga Practice: 8 minute gentle stretch yoga.
Writing prompt: How’s your eating? Are you happy with what you’ve been putting into your body? How do you feel when you eat? What emotions do you notice around certain foods?
Health: Drinking from plastic containers can throw your hormones off balance. Glass containers are a much better alternative.
DAY 21
Yoga Practice: Namaslay yoga practice page 397.
Writing prompt: What types of yoga styles do you gravitate towards? Why do you think that is? Consider practicing a yoga style that is completely different from what you gravitate towards - it’ll make for a more well rounded practice.
Health: Research has shown we need at least 7 - 8 hours of sleep. Add one more hour for every hour you workout.
Check in: Check in on instagram with #YBCFGM. Then, submit your questions for our autoimmune and vitamin/mineral deficiencies podcast below.
DAY 22
Yoga Practice: Yoga wheel video
Writing prompt: Make a list of ten things you love about yourself.
Health: Our lymphatic system is made up of tissues and organs that help rid our body of toxins and waste. If the lymphatic system is congested, it can cause inflammation and other illness. Try dry brushing; an excellent and invigorating way to cleanse the lymphatic system!
Carley Post
Wednesday February 22
It is the last week of our special Love Yourself month and today we are talking STRESS, which I think is one of the biggest factors in gut health. Roughly 80% of the immune system is located in the gut and when we are stressed, our immune system weakens which can lead to a myriad of health issues. Hopefully you have been following along this month to make time for yourself and give yourself some extra LOVE, often times we can restore balance to our gut simply by taking some extra time out of our day to restore balance in our life. Check out Fairy Gutmother today for a blog post with more information on what stress does to our guts as well as a delicious recipe to help nourish your body in times of stress.
DAY 23
Yoga Practice: 35 min yin yoga.
Writing prompt: Write down three things you are carrying with you that no longer serve you. Cross them out one by one with a deep breath and let them go.
Health: Rutabagas, in my opinion, are the forgotten root vegetable and are not used enough in cooking. They are a mix between a turnip and a cabbage and are full of nutrients like Vitamin C, Iron, Beta-carotene, magnesium, and calcium. Plus, they are high in antioxidant and anti-cancer compounds. I love using them to make fries or even mashed as a side dish (like a mashed potato) or simply sautéed in a skillet. Try them out and let me know what you think!
DAY 24
Yoga Practice: 15 minute gentle yoga.
Writing prompt: Make a list of five things you can do that you once thought you’d never be able to do.
Health: Do you meal prep? I truly believe meal planning is the key to a healthy lifestyle. “By failing to prepare you are preparing to fail” – Benjamin Franklin. I love this quote in relation to meal planning. Studies show that more time spent on meal prep led to less money spent dining out and a significant increase in diet health. The key in meal planning is to have healthy ingredients on hand at all times. I recommend picking one day a week you can designate one hour to prepping for the week ahead, then start my making two proteins (ex: slow cook a roast or bake some chicken) then think of a few different meals you can make with each protein for the remainder of the week. Think of it this way: create a salad bar in your fridge! That way your fix-ins are readily available.
Check in: Check in on instagram with #YBCFGM.
Tune in: Pop into the YBC App (here is it for iTunes and Google Play)today to check out our third and final podcast for this series, which will address autoimmune issues and vitamin and mineral deficiencies.
DAY 25
Yoga Practice: 30 minute gentle yoga.
Writing prompt: What are you looking forward to the most right now?
Health: My top three ways to eat healthy on a budget:
1. Meal Plan – You are less likely to eat out and this way you are also making sure that little or no food is going to waste.
2. Shop Sales – Check for when foods are on sale, especially clean meats, in store or online. Meats can stay good in the freezer for a longer period of time so when they are on sale, stock up and freeze!
3. Shop in Bulk –Buy more items like nuts, dried goods, grains, herbs, spices, etc. in bulk whenever possible.
DAY 26
Yoga Practice: 15 minute hip opening yoga practice.
Writing prompt: What is the dominant emotion in your life right now?
Health: Studies have shown that turmeric is one of the most powerful herbs as it has said to have cancer fighting compounds, is anti-inflammatory and has been said to help fight depression. Try mixing turmeric and honey for “nature’s antibiotic.”
DAY 27
Yoga Practice: 30 minute side body and inner thigh yoga practice.
Writing prompt: If you could change one thing about your present life, what would it be?
Health: Your body does not store protein, it is important to consume protein throughout the day to manage blood sugar levels and maintain stable energy. Too little protein in your diet can cause: a sluggish metabolism, trouble losing weight, trouble building muscle mass, low energy levels and fatigue, poor concentration and trouble learning, low immunity, and blood sugar changes to name a few. Make sure you are getting some protein with every meal!
DAY 28
Yoga Practice: 25 minute gentle slow yoga.
Writing prompt: Who has been the most influential person in your life?
Health: Not all salt is created equal. Table salt is about 97.5% sodium chloride and 2.5% man-made chemicals versus natural salt which is comprised of 84% sodium chloride and 16% naturally occurring trace minerals like potassium, magnesium, and calcium. Trace minerals are required for proper adrenal, immune, and thyroid function and also aid in digestion by enhancing enzyme function. Look for Himalayan salts or Celtic sea salt for good quality salts to incorporate into your diet.
DAY 29
Yoga Practice: 30 minute heart opening feel good practice.
Writing prompt: Write a letter to someone you need to forgive.
Health: Three Tips to Drink More Water:
1. Use a measured drinking glass to ensure you are getting enough water each day. I like to carry around a Ball jar so that I know how many jars I should be drinking each day. Plus this company has some awesome jar inserts to help flavor your water!
2. Speaking of…flavor your water! This will help make it easier to consume more throughout the day. I love water with lemon and in fact, water with lemon helps digestion, reduces inflammation, boosts immune system
3. Avoid chugging multiple glasses of water before bed. Instead, sip on water throughout the day for proper absorption and hydration.
DAY 30
Yoga Practice: 20 minute blindfold yoga practice.
Writing prompt: What would you do if money were no object?
Health: Did you know 75% of Americans may suffer from dehydration? Don’t be one of them by following this formula for average water consumption per day: Your Body Weight/2 = # oz water per day. Don’t forget adding electrolytes here and there to maintain hydration!
Check in: Check in on instagram with #YBCFGM.
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