Posted by: lisagreenbaum | December 28, 2015

Shifts Happen: A Journey Through 200hours Yoga Teacher Training

(Originally Published: canfitpro magazine Sept/Oct 2015 issue)

What is this shift, this transformation that seems to happen to people when they start going through Yoga Teacher Training Programs? You can’t put your finger on it, but something is different. The way they really look at you when you are speaking as if they are totally listening. The new slowness in the way they speak as if they are consciously aware of the words they are saying. The truth is, something is different; a learned presence, a learned ownership of happiness, a learned confidence in living from the heart. As Gloria Vaughan from Kitchener, ON says: “It [Yoga Teacher Training] opened doors to mindfulness and being okay in moments where normally an unnecessary fight or flight response may have taken over. It has multiplied my ability to channel compassion within my heart, especially for myself now, as well as others – instead of judging as often as I did. I am also much more aware of my judgements and can have more rational thinking processes to undo these moments easier.” For Kay Pitre of Charlottetown, PEI, “The 200-Hr yoga teacher training has given me the skills to be a great teacher, but more importantly, it has allowed me to be a better student of life than I have ever been.”

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Yoga is the science of the mind, with the “goal” of Yoga to calm the chitta vritti, referring to our monkey mind. The Yoga Sutras of Patanjali, a common text studied in Teacher Trainings and of the oldest known texts on Yoga (1450 BCE) transcribes this in the first two lines, Sutra 1:2 “Yogas chitta vritti nirodhah, or The restraint of the modifications of the mind-stuff is Yoga.” The rest of the text, divided into 4 books, describes why we should do Yoga and how to do Yoga. The result of this comes down to what Patanjali describes as an 8-step plan or the 8 Limbs of Astanga Yoga.

 

The 8 Limbs of Yoga:

Yamas: Social code of ethics divided into 5 principles – non-violence, truthfulness, non-coveting, moderation and non-jealousy

Niyamas: Personal code of ethics divided into 5 principles – purity, contentment, discipline, self-study, surrender

Asana: Poses/Postures

Pranayama: Breathing practices

Pratyahara: Withdrawal of the senses

Dharana: Concentration

Dyana: Meditative mind (cannot be taught)

Samadhi: bliss (cannot be taught)

 

So many of us in the western world are first attracted to Yoga through the poses (asana), to work on flexibility and to slow down in general. As one continues to practice Yoga, more and more the understanding builds that the poses are just a small (though important) part. We begin to experience moments of bliss and true connection during our practice that we want to further explore “off the mat”. It becomes the natural evolution in our practice to want learn more and share this with others and many are drawn to Yoga Teacher Trainings for this reason. Deepening our own practice as we learn the rich history of this 6000 year-old science of the mind. Our practice begins to naturally unfold to include all of the 8-Limbs.

 

My own experience through my Yoga Teacher Training journey occurred during a very volatile time in my life. The day before I walked into my Level 2 training I learned that my father had stage 4 inoperable pancreatic cancer. Needless to say, I remember very little of the training. They say that Yoga finds you when you need it the most, and even though I had dabbled in Yoga for years, the time was now. I was desperately searching for a life raft, and I am beyond grateful that the gift I was given was Yoga over what could have been a much easier move towards destructive behaviour.

 

What Yoga taught me first was gratitude. Gratitude for each moment, for the time I had left with my dad and the chance to say goodbye. Gratitude for having been raised by an amazing man who taught me so much: confidence, loyalty and integrity to name just a few. Yoga also taught me to stay present, to live in this moment, our only moment of truth, giving myself permission to experience all of my emotions as I needed to. I have carried these lessons everyday in my heart. What is more is that I was able to share some of the simpler, but most powerful tools of Yoga with my family and in particular my mom. Teaching her 3-part Yoga breathing, and how to just be in stillness and experience the moment rather than running away or supressing what needed to be expressed. Above all, my Yoga journey and education has and continues to teach me to let go of fear and to trust in the process.

 

Kat Rios of Toronto, ON began her Yoga Teacher Training after a major weight loss. She had long practiced Yoga and wanted to share her practice with others, and what she uncovered on her journey was so much more. “The challenge was in the practice, the transformational language and sequencing… These were only the initial challenges and the list expanded with each course. The self-exploration has been mind blowing at times and quite an awakening of my mind and spirit. I love the analogy of the onion peeling and uncovering the layers of ourselves… The most important way is finding my personal power and knowing I truly am enough. Despite my initial misgivings and personal obstacles, a life-long adventure has begun and I will continue to discover more about myself and life as I peel back those layers with more study and practice.”

 

 

As mentioned earlier, Patanjali gives us the 8-step plan (8 Limbs of Yoga) however, he alludes, if we find the 8-steps daunting at first, to make things easier he gives us instead a 3-step plan. From our Niyamas: Tapas (discipline) Svadyaya (self-study) Ishvira Pranidhana (surrender) or in simpler words: do the work, look within, find peace. And so this is what we do. We practice, we listen, we honour and then we let it all go!

 

In YogaFit Trainings, we begin with what we call the YogaFit Essence. Often referred to as our motto, this is the heart of soul of our Teacher Trainings: Breathing, Feeling, Listening to our bodies, Letting go of judgment, expectations, competition and Staying in the present moment. As we continue through each class and each training, we continue to repeat these words and more and more they sink in. Think about it, the power to stop judging, the freedom to let go of competition against others, and often what is more important – against ourselves.

 

We have just completed our first 200hr Training Intensive at the YogaFit Training Centre in Toronto, with a cultural and generationally diverse group from all parts of Canada, Australia and Barbados. All of us in the office couldn’t help but notice the change in these individuals every day. As their knowledge of Yoga grew, so did their openness to the experience and each other. We listened as their lunch time conversations became deeper, and their laughter grew louder. The friendships formed between them will last a lifetime.

 

As a Trainer of Yoga Teachers, I have the incredible experience of watching this shift as a true witness. Seeing the change in people’s eyes as this new world of Yoga unfolds. Yoga teaches us about self-care and honouring our inner light to live a balanced and happy life. My favourite part is following my students as their journey continues beyond the trainings – how their self-practice in Yoga continues to impact their life in positive ways, how the student becomes the teacher, yet always remains the student.

 

Namasté

Posted by: lisagreenbaum | December 23, 2015

Let Presence Be Your Present This Holiday Season

(a repost from earlier in light of the season. wishing everyone a happy and safe holiday xo)

In YogaFit trainings, the very first thing we teach is the YogaFit Essence: Breathing, Feeling, Listening to our bodies, Letting go of Judgment, Expectations, Competition and Staying in the Present moment. Whether you currently practice Yoga or not, the YogaFit Essence is a message for everyone to become more aware – both on and off the Yoga mat. In this busy time of year, and as our clients slowly exchange their training time with eating time or general running around with stress time, let’s share this valuable message with them.

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Why is the best time of year so often the most chaotic? We spend the first part of the month completely consumed with the future and getting everything done, when it finally slows down we find ourselves looking back as if the whole thing were a blur. This very notion of living in the present moment is one of the greatest gifts we can give to ourselves. When we live from a state of presence, we are able to enjoy and savour each moment. The world seems to slow down and our stress levels become manageable.

 

To be present all we need to do is pause, be here and breathe. Yoga teaches us to become present by slowing down, matching breath to movement and developing body awareness. We can also be present standing in line at the bank machine, searching for a parking spot or walking down the street. Stop and look around, what could you have missed? We so often become trapped in the idea that if we slow down nothing will get done. I promise you the very opposite is true. When we slow down, so do our thoughts helping us to think more clearly and make better decisions. When our heart stops racing and we are no longer living on adrenal overload, our overall health is better, we sleep better and we are better able to interact with others from a more centered approach.

 

This year let presence be the most important gift you give both yourself and your family this year. When we live in the moment, we live in a place of awareness rather than reaction. We see the full picture and not only what is within eyesight, and we stop taking things or relationships for granted. Enjoy this most precious time of year with your family and friends.

 

Time is fleeting – being present is forever.

Posted by: lisagreenbaum | July 16, 2015

On Practice – Now.

I almost made the biggest mistake of my life a few months ago. I almost stopped exercising. It was a slow process, starting years ago when I slowly began cutting back from all the classes I was teaching as elephantmy travel/training schedule grew. I was just so tired and so my answer was to slow down my physical activity, which really makes sense. Unfortunately what I missed was the tipping point between being tired from over-exercising, to tired from not exercising enough. I started to lose my strength, my tone and my vitality. I was practicing yoga, but not the yoga I needed, choosing restorative yoga over anything more physical. I needed to start from scratch again, and decided to follow my same path from 15-years ago when I joined GoodLife as a member, BodyPump. Man was I sore for like a week! But, I made the commitment, I re-arranged my schedule and I have been doing it every week since. With renewed discipline, I began scheduling my workouts and yoga practice and sticking to it! Moving everyday, riding my bike, going to Yoga class over practicing at home so I stick to the full hour. It’s what I need now. In a few months/years it may be different again.

 

My most important lesson has been to stay present with how I am feeling. Determining whether I’m physically tired or just mentally tired, making the effort and pushing myself a bit more. I think I became so wrapped up in teaching technique and philosophy that I forgot the benefits of the practice, and started taking them for granted. Now I’m sleeping better, my mood is better, I’m thinking more clearly, I’m feeling more inspired to teach and I just feel great inside and out. I guess once again, it all comes down to balance and to being present. My next hurdle, getting back on my daily meditations J

 

In love and light,

Lisa xo

 

Posted by: lisagreenbaum | May 25, 2015

Wedding Day

In 5 days I will be married.

 

It feels strange to say. I’ve heard so many people through the years tell me, you’ll know when it’s the one. I always found that so confusing, mainly because at some point I thought all of my boyfriends were the one. But this time it’s different, I’ve heard that one too – but now I think I get it. I had a “vision” if I can call it that on probably my 4th or 5th date with my husband to be. He kissed me goodnight and in a flash I knew that this would be the kiss I would share on my wedding day. I knew I was going to marry him. I wasn’t in love with him, in fact I wasn’t even sure I really liked him, he was so different from anyone I had ever dated. I struggled a bit, pushed back at him, I was certainly confused yet somewhere inside me I knew that this was it. I never shared this with him until now.

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I really never felt grown up enough to get married (yes I am 40) I think I even tricked myself for a while into thinking it wasn’t what I wanted. I never dreamed of my wedding day, or even thought about what it would look like and yet here I am, a week away and it feels perfect. I found my match. Someone who truly supports me, and I know because he texts me that he believes in me randomly when he thinks I need to hear it. Pushes me to stay true to myself and just loves me unconditionally, a love that feels like freedom. In return, I am so proud of the man he is, the father he will become. For his passions and struggles and perseverance to make a difference in the world. A partner: someone to share tears and laughter with (not an invitation for tickling Bob!) someone to come home to, someone to continue grow up with, to practice Yoga with, to share theories of life and love with. To have a celebration day with our family and friends, as certainly a marriage is between two people, but it is also supported by the love and respect of those around us.

 

We finally picked a “reading” last night for our ceremony, a poem by Rumi:

“The minute I heard my first love story,
I started looking for you, not knowing
how blind that was.
Lovers don’t finally meet somewhere.
They’re in each other all along.”

 

Special because we both had to go through many obstacles and challenges in life to prepare us for this moment, and for each other, yet at the same time it was as if we always did know each other. We decided not to write our own vows, choosing a more traditional course for our day. But if I were, I guess this would be it – a public declaration, and a wedding gift for my man. I love you baby, I’m so excited to be your wife and continue our life together.

 

PS – I’m also honoured to live in a country where marriage is between two people in love no matter their race, sex or religion. Congratulations to Ireland on the vote of yes! – Australia my home away from home we are still waiting for you.

 

Posted by: lisagreenbaum | March 25, 2015

Ayurveda for Life Balance

Anyone that has read more than one of my blog posts would know that I am on a constant search for balance in both my life and work. Who isn’t right! Yet this search for balance has taken on more elements since being introduced to Ayurveda, also known as the Science of Life.

Ayurveda is an ancient healing modality developed in India thousands of years ago and now practiced by many throughout the world. While the study of Ayurveda and Yoga presently are closely linked they both have separate lineage and long histories. Ayurveda looks at the world based on 3 doshas or constitutions: Pitta, Vata and Kapha. These doshas can be found in nature, in food and us – human beings. As it relates to our body both physically and energetically, our doshas comprise our Prakriti or “s” self, our nature, always changing. When we begin to understand our Prakriti we come closer to our Purusha or “S” Self, our True Self who we are on the inside that never changes.

shutterstock_3477100 copyAnd so we begin to study our doshas, our constitutional make-up as part of this work. Knowing that we have all three as part of us, we also tend to be more dominant in one or two doshas. This makes up who we are in the world. How we react to things from situations to our digestion. How we feel better in certain climates over others and also the types of people we gravitate towards. There are many dosha tests on the internet some longer than others. Understanding my dominate dosha has helped me immensely in my day to day life as well as helping me prepare for certain situations.

What was truly eye opening for me was my experience in the new YogaFit: Ayurveda 1 Training this past Fall. We not only looked at where our Dosha’s are now, but where are Dosha’s were in our earliest memory. What I learned is that through my “grown up” years I have had to take on new skills and adapt in some regards to the life I lead now, running a company, on the road most of the year etc. So even though I was always searching for ways to calm my dominate dosha, what I also need to focus on is how to bring myself back to my earlier constitution. What I was born with and where I will ultimately feel the most in harmony.

This is a long road of ups and downs – exactly like life. But the more you begin to understand your true nature the more you will feel connected to the true you. Practicing Ayurveda becomes similar to a Yoga practice but more comprehensive. It involves listening to your body & mind. Finding the right diet, sleep patterns, stress reactions and how to release stress and physical fitness (yoga!) All the things that help us come into balance. Studying Ayurveda, the small amount I have so far has been a gift for me; my practice will be life long. And with that I must close my computer after a long day of work, calm my Pitta fire by going home to a cool dark room and a quiet yoga practice to settle in for the night.

I plan to post more on the doshas and Ayurveda over the next few weeks. If you are interested in learning more, YogaFit has a 100-hour Ayurveda Certificate program. We are premiering this certificate in Calgary through 2015 with Ayurveda 1 + Ayurveda 2 at our Calgary MBF, register for both and save $100. http://www.yogafitcanada.com/events/mbfinfo/

In love and light, xo Lisa.

Posted by: lisagreenbaum | March 21, 2015

From the Viewpoint of a Yoga Teacher Trainer

Last week I spent a memorable four days leading the YogaFit Level 4 teacher training at our Toronto Mind Body Fitness Conference. Such a wonderful group that came together, and I found myself as inspired by there questions as they were by the material we were discussing. Level 4 is centered on Yoga History and Philosophy, learning Sanskrit and reading some of the oldest known texts on Yoga, The Sutras of Patanjali and The Living Gita. Much of the discussion centered around connecting to our true Self. Our Purusha, the divine or light within us that is impermeable never changes. In order to connect to our Self we must first understand and accept our self. The difference noted by capital “S” Self versus small “s” self. Our Prakriti or nature is centered on our small “s” self. This self does change and change constantly. It is our physical body that changes with age, it is our preferences in life that also change with maturity. In understanding our nature and learning to love and care for ourselves in this ever-changing world we are able to connect on a deeper level to our “S” Self.

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The thing that I love the most in training is that this stuff really can’t be taught. It must be explored and questioned and ripped apart and brought into the light. Sometimes tears must be shed, sometimes ferocious journaling and sometimes just sitting in pure silence and presence is the right thing. For all it is different and then of course constantly changing as does our nature. What matters is we create the space. We empty our cups. Often this work is done outside of the training days, in reflection and solitude. In the training what I get to do is light the spark.

I have been through this work, many times and I expect many more times. This is the beauty of our Yoga journeys. As a teacher there is something so powerful in truly being the observer. Of watching this spark take hold. Rarely words are spoken, what I see comes to light in the eyes of the student. Like watching a small child learn something new. It is honest and pure in its discovery.

Our paths are our own, yet coming together whether in a training or satsang (gathering of people sharing ideas) shines the light on just how vast our paths are, how many roads we can take, that our discoveries of both our self and Self are never ending. I am so grateful for the continuous learning I receive from my students. The questions I have not thought to ask, the mirror of reflection, of seeing myself in others and of sharing pain, love and lightness.

And so humbly I leave you with the wise words of my teacher, Swami Vivekananda from The Pathways to Joy:

“There is no mystery in what I shall teach. What I know I will tell you, but you must not blindly believe. You must exercise your own reason and judgment, and learn from your own experience whether these things are true or not. Just as you would take up any other science, exactly in the same manner should you take up the study of this grand science of Yoga.”

Posted by: lisagreenbaum | March 6, 2015

My mom, me, Yoga & arthritis

With the 2015 Power of Movement event happening in just two days, (Sunday March 8th 11:15am at Ryerson University), I find myself digging out some past writing posts to share on what a fantastic event this is, and how it can really change lives. Giving people back their mobility is giving people back their freedom. I hope you can join me on Sunday or at an event near you to help celebrate and raise funds for those dealing with the pain of arthritis and auto-immune diseases.

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My mom has had various health issues most of her life. Born with mild scoliosis and suffering a broken elbow that wasn’t properly set in her youth, to being diagnosed with kidney disease and imminent failure at the age of 21. She received a successful kidney transplant 17 years ago J but years of intense anti-rejection drugs do take their toll, coupled with both rheumatoid and osteoarthritis, an average day is often a struggle between pain and general exhaustion.

Six years ago I completed the YogaFit Seniors training as part of my compulsory teaching hours with YogaFit. After years of telling my mom that she should do yoga, I was so excited to finally find a yoga that would work for her! Since then we have worked quite closely together, using the modifications I learned in the Seniors training as well as various other ideas picked up along the way. I’m happy to report today my mom practices almost daily at home on her own, with me checking in every now and then to see how she is doing. Knowing that everyday she feels different, she will begin by simply lying on her mat breathing and then letting her body decide what it needs that day. Sometimes its some light stretching, sometimes a more active practice with standing poses. Practicing yoga regularly has helped in her pain management, and also have a more positive outlook on what she can do, rather than focusing on what she can’t. She has also started to come to the Chair Yoga class we offer at the YogaFit Training Centre (898 Danforth Ave., Toronto) a gentle class focused on both building strength and flexibility. Practicing yoga has given my mom confidence. She sleeps better and feels better more often. When she hears me talking about yoga with someone who is apprehensive to try, she always jumps in with: “If I can do it, anybody can!”

**Unfortunately my mom is going to have to give this year’s event a miss. Her scoliosis has taken a bit of a turn for the worse over the last year and walking even a short space is a real challenge. I am happy to say that she is still attending her Chair Yoga class at the YogaFit Studio every week to help keep the mobility she has, and hopefully she will be back at next year’s Power of Movement event.

Posted by: lisagreenbaum | March 3, 2015

Power of Movement 2014

The Power of Movement

I had the amazing opportunity to lead the Yoga class for the Power of Movement event that was held in Toronto yesterday. Power of Movement is a national one-day fundraising event for arthritis and autoimmune diseases held yesterday in 23 cities across the country. YogaFit played a major role in most of these events with instructors and assistants helping to spread the word of Yoga and how everyone can benefit from a consistent yoga practice – everybody and every body, according to YogaFit 🙂

Before we started, I was surprised that I wasn’t nervous to teach to such a big group and in fact I was excited. To be able to share my yoga practice, something I hold so close to my heart, with hundreds of others, many for whom this was their first experience in a yoga class. My mother, who suffers from arthritis herself and a big inspiration for me wanting to be part of this event came out, along with many others who also deal with arthritis pain on a daily basis. Some shared, such as Farah Nasser from cp24 news, remarkable stories of debilitating autoimmune diseases and how they have overcome in their own way to be where they are today.

Beth often mentions how “our health is our biggest asset”, a phrase I also use a lot in my teachings. I was reminded yesterday how true this is. To be in physical pain everyday, the exhaustion that follows one around, and then to smile and pretend nothing is wrong, that is inspiration. To work tirelessly for a cause, raising money and awareness on top of fulltime jobs and taking care of families, that is inspiration. Looking out in to a sea of faces yesterday, knowing that everyone was there to support not only this cause but also each other was just simply beautiful! And then reflecting on the other hundreds of people right across the country doing the exact same thing, quite simply takes my breath away.

I am so grateful to have been chosen to lead the class yesterday. Truly an honor to guide this incredible group through practice and meditation and I was humbled by the sheer energy and love by everyone involved in yesterdays event. I am already excited for next years event and the fundraising possibilities we can achieve together!

In love and health,

Lisa xo

Posted by: lisagreenbaum | February 25, 2015

Sticking to a Dedicated Wellness Practice

As I begin this piece I want to make it clear that everyone is challenged from time to time with keeping up a personal practice. Even your favourite zen yoga teachers! Life gets in the way, our priorities can change very quickly surrounding our family or jobs or winter, or summer for that matter. However, when we are on track with our own wellness practice we are more focused on real priorities, we make better decisions, we feel connected to our self.

A dedicated wellness practice should follow all elements of wellness from mind to body to spirit. Here are my tips for finding and staying with our practice:

  1. Make space. Find a space in your home that is dedicated and always ready for your practice. A mat that stays rolled out cushions, candles and lighter ready to go. Your books, journal or essential oils, whatever it is you need. Your space can be as small as a meditation cushion takes up. Practice saucha (cleanliness) and keep your refrigerator and cupboards organized so you can easily find your healthy snacks or prepare meals. If you find things get cluttered again quickly no problem, make space in your schedule to reorganize. Repeat as often as needed.
  1. Make time. No matter what you think, you have time to make anything happen in your life. It’s up to you alone to set your priorities. In my experience when I think I don’t have time for me it’s because I’m losing time lost in my thoughts, grabbing snacks for a quick energy fix over long term benefits. If you are still unsure please go back and read the first paragraph. Until you experience the effects of a steady wellness practice you will continue to doubt. I know this because that was me! Set a specific time in your day dedicated to your practice and stick to it everyday. If that time stops working, set a different time and keep going. Set a reminder alarm in your phone, book off in your calendar.
  1. What’s your love list? If you had time (see #2) what are all the things you love to do just for you? Be specific. Let your wellness practice start there. Make sure you include at least one thing every day. You will quickly find your stress levels change as you look forward to this special part of your day.
  1. Include meditation. If you can’t sit still for longer than a minute, trying to meditate for 30 is only going to make you feel bad. Start with a minute, than try to 2, 3, 4, I think you get the idea. Try different forms of meditation until you find what works. If that stops working try something else. Walking meditations (even in winter) can be so peaceful, if you live close to nature even better but not necessary. Seated meditations can be done in silence or to music. Choose what will help you stay focused.

Hope this helps a little. Special thanks to Drew for inspiring me to write this article, as I stated earlier we can all use some help from time to time to get back to our own wellness practice. Happy to report this has been a cathartic experience as one of my top “love list” items is sitting down to write. xo

Posted by: lisagreenbaum | October 3, 2014

On Writing (again)

Another night of tossing and turning, Facebook scrolling and I see a quiz on how to find your dream job. I generally think I have it, but thought well why not. The answer: a Writer. I’ve been doing my usual again. Getting caught up in the business of business, neglecting my workouts and asana practice, haven’t written in months. And on a night that I’m finding my myself riddled with anxiety, worrying about all the things “good yogi’s” are supposed to be able to let go of, staring straight at me is: be a writer.

I have kept a journal on and off my entire life. A place to purge, to ramble, despair or pray, whatever needs to come out at the time. What I’m inspired by, troubled by or overcome in gratitude for. Over the last few years I’ve shifted a lot of this into my blogs. Relating much of my life to what I have learned through my yoga practice. Trying to take the thoughts I’m having and spin them around to something positive, a life lesson. Trying to live in gratitude, which is really where I find myself most of time. Making time to write, just like all the other things we need to do for ourselves tends to take last place. If only knowing and doing were easier, right!

But at 3am last night when every muscle in my body hurt for no reason other than stress. My constant mantra of “this will pass your life is good” was trying to push pass the zillion negative thoughts to no avail. Questioning all my decisions, the thousand things on my to do list, how many things I’ve fucked up and whether I’m buckling under pressure… These are things I find difficult to admit: this doubt, this fear.

This is the trouble I have with writing publicly, how to work through the veil; to not give everything away, to protect myself from vulnerability. Most of my writing comes after the darkness has faded and it’s my melancholy that gives me the words I need to express. Even today. Yet somewhere between this calling out from the depths of Facebook, and my real neglect of self-expression through words I feel a stronger truth needs to be told. This admission of being human (shocking I know!) how easy it is for us to forgive others and still our ego stands in judgment. How quickly the waters of negativity come when we push ourselves too far, the waves lashing out against those standing too close.

So rather than the flowers and butterflies, today a little darkness needed to come out. However, without darkness there can be no light.

Namasté, Lisa

 

PS – I still feel I need to share that I do feel lighter already. An hour yoga class this morning (with my dear friend Joy Keller – technology is amazing!) and French toast and coffee for breakfast. Letting the little things add back up again. Xo

 

 

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