Late Again?

Are you on time all of the time, most of the time or never? Hmmmm…. Be honest. If you struggle with time management what, is it that prevents you from being places on time? Do you try to fit too much in? We are all busy people living in a busy world. But, some of us make a point of showing up early or at least on time and others are perpetually late. Awareness is critical is resolving the problem. 

Why Are You Late?

First: Be aware of why you are late. Once we are aware we can change our process and progress towards better habits.

Next: realize that being on time is a form of respect. Once you embrace this it is difficult to be late.

Finally: Prioritize what you need to do and when so that you make time for the people who are most important in your life. Be where you say you are going to be on time or early and realize that it is a direct reflection of your character.

Being on time is simply a common courtesy. Everyone is busy and being late quite honestly is selfish. Now, occasionally there are circumstances that cannot be helped such, as a traffic accident or an emergency, we are not talking about normal traffic that you should have allowed time for. If you must be late do not panic, forgive yourself and stay calm, call or notify the person or people you are meeting as soon as you realize that you will not be on time. This way they can use the time to the best of their ability, as well. 

Read full article on lifehack.org

Mindfulness will help you stay on time

Being mindful of your tasks, as well as what time it is will help you stay focussed and on time. Occasionally, but rarely, things may come up that will derail you. For the most part though, you are in control. Show people the person who you are. Show up. Practice awareness, acceptance and forgiveness. This means being aware of when and where you need to be. Leave in plenty of time to allow for traffic and parking. Accept stressful situations for what they are, listen to calming music and use car rides to make hands free phone calls or enjoy good music. Finally, if you are occasionally late, apologize to the person you were late for and forgive yourself.

When you are mindful of being on time, people will respect you and consider you a considerate and respectful person. Being on time is sadly a rare quality today and time is money. So, show up and respect time of other people, after all they are busy, too. Only speak when you have something positive to add to their life and listen with full reverence. 

Slow down the pace. It sounds counter intuitive when trying to be on time, but when we slow down and become mindful, rather than living in robot go mode, we are better able to be productive, on time, think clear, and achieve our goals concisely.

Peace & Light,

Libby

P.S. - Meditation helps create concentration, clarity and calmness, which will help you stay on task and on time so head on over to my other blog at A TotalSoulfulJourney. com and read my latest blog on The Powerful Benefits of Meditation and How to Get Started.

How to Overcome Your Greatest Fear

What do you fear? Do you fear dying? Many people do. Fear is not real. It is dreamed up by the ego and our overly active minds. Some people even say that FEAR stands for False Evidence Appearing Real. When you look at it this way, you may realize that the only thing that we have to fear is fear itself. When you have the courage to push past your fears, to face them head on and live with a heart of love and good intentions you will feel wonderful and find the abundance that you deserve. 

I know because I lived most of my life trapped by fear. There is nothing worse than feeling trapped. I was SUCH a fraidy cat starting at a young age even though nothing truly bad ever even happened to me with the exception the one time that my sister played a trick on me. She once hid under my bed when I was roughly seven making scratching sounds as she talked in a scary voice. My doberman growled and I remember being so frozen in fear that I could not even yell for my parents. When I finally gather the courage to run to my parents for help, "sweet little" Mandy (my big sister) quickly snuck back to her bed where she pretended to be sleeping. That is my earliest memory of fear. All a hoax, you see. There was nothing to fear at all. Our minds will play terrible tricks on us if we allow them to do so.

The mind is powerful. It must be trained just like any muscle in the body. We must think positively and tell ourselves what we are truly capable of overcoming. We must also practice awareness to determine what is real and what is and an illusion. 

When your are quaking in your boots, be aware of what is really behind your fear. Awareness helps us to stand strong.

Later in life I wanted to attend yoga classes. I had done yoga before and knew how much I enjoyed it, however, having the courage to start taking yoga classes again was not as easy as I thought it would be. I would drive into the parking lot and if it appeared to be full I would literally drive away paralyzed in fear that the class was indeed full. I somehow felt that I did not belong and that I did not know what I was doing. My self esteem was so low and I was not even aware that this was the reason for the fear that was holding me back.

You see, that is where it all begins. Improvement begins with awareness. Once I was aware of what was holding me back I grabbed a friend and eventually pushed through my fear. I not only went to classes on my own, but I also completed yoga teacher training and opened my own studio. I have since led over 3000 classes and two teacher training sessions to train other instructors. I travel and lead corporate yoga, workshops and retreats, as well. Recently while working with the Avon Corporation, I had to push through yet another set of fears; the fear of being hooked up to a wireless microphone and telling my story in front of hundreds of people and then teaching to a diverse group people (some in chairs and some on mats). After the first few seconds on stage and seeing all of the smiling faces looking back at me, I knew that I was not only Ok, I was actually living my dream. 

Endurance events teach us how to push on and gain mental strength. I learned this running the Honolulu Marathon. 

Life is a journey not a marathon. It is about taking baby steps to know and love ourselves, and to grow into the best versions of ourselves. We may hit many bumps in the road, but those obstacles are there to teach us and to help us grow. We learn through our mistakes and challenges. What is important is to first be aware so that we can change what we do not like. Change, after all,  is what helps us to grow. Next, we have to practice acceptance free from judgement. Finally we have to forgive, first ourselves and then all of those who have wronged us in life so that we can move forward toward our greatest destiny.

Sometimes it is the biggest obstacles that propel us forward and unlock us from the fear that holds us back. Last week I was given the opportunity to audition for TEDx Cincinnati. Giving a TED talk is a life dream of mine. I applied last year and did not get in. This year I was ready. I was still shaking in my boots with fear, but I knew I had to stand up and use my voice to awaken, inspire and empower others who have not found their voices yet. When you believe so deeply in your mission, nothing can hold you back. So I am super proud of myself for pushing through my fear.

Auditioning to speak at TEDx Cincinnati.

One hundred and fifty people auditioned and only twenty of us were given the chance to give a 2.5 minute audition. I prayed that I would go first so that I could listen to other presenters and enjoy what they were offering, but of course I was number 16. I tried so hard to listen to the other presenters as their speeches were gripping and inspiring, but I my mind was focused on trying to remember my own speech and I was so incredibly nervous. I was simply trying not to cry. We lined up in front of the stage after the intermission. I listened intently to a speech or two and then everything was blurry as I reread my written speech to myself. I carried my papers nervously to the stage. As soon as I stood under the lights and said my first sentence I felt an odd calm. A divine presence came over me and it was as if the universe was naturally speaking through me. What I had originally dreaded I was truly enjoying. I was offering my heart and my soul to the world. In telling my story I was freeing myself from fear. More importantly I felt that if my words touched and inspired just one other person in the audience, the whole process that brought me to that stage and all of the terrible anxiety that I faced that evening would all be worthwhile. 

Soaring over the Colorado Rocky Mountains

Each time that we climb to the peak of a mountain it feels exhilarating. The balance, however, is that every high is followed by a low. The valleys in life are there to help us to appreciate the highs. This appreciation gives us more momentum and courage to move forward toward the higher mountains that we may face in the future. I now know, that the TEDx audition was just a start for me. I know that my purpose is to help spread conscious awareness through my yoga philosophy of awareness, acceptance, and forgiveness so that others can overcome the intimidating obstacles in their lives. All things are possible when we believe and let go of the fears that hold us back from achieving our true greatness. 

Gratefully & Courageously Yours,

Libby Shively McAvoy

P.S. - If you enjoyed this article, then please check out my latest post on my other blog about the importance of "acceptance" at TotalSoulfulJourney.com

The Dirty Little Secrets of Yoga and Why MEN Need It

There is a stigma that yoga is for girls, skinny flexible ones at that.  But, men need yoga just as much and actually yoga was originally practiced solely by men. Yoga provides better flexibility (something that many men struggle with), improves preformance in other sports and reduces the risk of injury.  

According to Men's Fitness Magazine and US News, yoga...

1. Improves digestion and reduces food cravings. 

2. Boost creativity and brain functioning, as well as focus.

3. Increases the quality and the quantity of sexual intimacy (yes, a great little secret).

4. Improves your quality of sleep.

5. Produces a natural high (another great secret) by causing your pituitary gland to release oxytocin, which is also known at the "love" or "cuddle hormone." 

Over my many years of teaching yoga, I have had a handful of men in my classes. Some were pleasantly shocked at how much they enjoyed the experience since they had never practiced yoga before and were hesitant to first get started. While my experienced guys knew exactly what they were in for and were pleased, as well.  In an effort to break down the dirty little secrets of yoga and the walls that seem to prevent men from coming to class, I decided to reach out to a variety of male friends worldwide and interview them.

Frits Johanson, Professional Dancer from Norway

Frits began his yoga journey because it was a large part of his kung fu training.  "To me the asana part of yoga is the part that comes most naturally, partly because it is very easy to combine with other types of training like my gymnastics and dancing. There are unlimited numbers of asanas and variations that I can work on and toward, keeping the practice challenging. The more I learned about focus, body alignment and positioning, and the connection between mental and physical, the more I could notice it helping with other trainings, as well.  In short, the asanas are a great way to keep both strong and flexible alone or in combination with other sports."

John Fortin (www.supdog.ca), Professional Skier & Yoga Instructor from Canada

John started his yoga practice to compliment his training for other sports, but specifically for Ironman competition. He felt the physical benefits of the yoga practice immediately. Practicing yoga allowed him to shift to a new elevated level of performance. "The bigger benefit was the mental aspect of my practice. Within a short time I was able to shift frustrating or difficult moments in my training into opportunities to grow. My mind accepted the challenge in a way that allowed me to continue to push myself to new levels." 

_____________________

As an instructor, I have heard many stories from my male friends of how they fully believe that they can benefit from yoga. Doctors who stand all day tell me they know that yoga can strengthen their legs and relieve backaches. People who drive all day tell me they know that yoga would relieve tension in the neck and shoulders. And people with high intensity or high stress jobs tell me they know that they need yoga, and yet something prevents them from coming to class. It is the fear of the unknown and many excuses (yes, you all know who you are).

So here is my personal advice on what you need to know for your first class:

1. Introduce yourself to the instructor. Tell him or her that it is your first class and let them know if you have any injuries or special requests.

2. Bring a hand towel. Yes, you might actually sweat in yoga ;)

3. Do not eat a heavy meal before class.

4. Wear normal workout clothes. I prefer dry wicking myself. 

5. LEAVE YOUR EGO AT THE DOOR! This is a biggie for men especially.  Yoga is very individual. Please do not compare yourself to or feel that you need to compete with anyone else. Do not push yourself too hard, especially on day one.  Allow the flexibility to progress with each  practice. Injuries occur when people try to compete rather than listen to their own bodies, 

View fullsize

Teaching at Lululemon Athletica at the Kenwood Towne Centre in Cincinnati, Ohio, where there are complimentary classes each Sunday morning!

If you would rather hear it directly from a male stand point, here is advice from Frits and John:

1. Find a style of yoga that works for you. There are many different ones with different focuses.  Perhaps you want something gentle and relaxing? Or, maybe you prefer a style that is more athletic. The great news is that yoga offers something for everyone. 

2. Go to a class. Learn on your own through books and videos. Just get started! To really get that "yoga feeling," I would strongly recommend going to a class. Classes have a special energy that is motivating and the personal instruction of a certified yoga teacher will help you safely get started and grow in your practice. Later you can dive in deeper by reading and exploring other aspects of yoga on your own.

3. Try it out with a friend. Like many new activities, taking the first step to get started can be the hardest part. Having a friend with you to hold you accountable can be a great help, especially the first few times.  And... you won't have to worry about being the only guy there if that is a concern!

4. Don't think about what you can't do. Saying I'm not flexible enough to do yoga is like saying I can't read well enough to learn to read. It is not a good reason to not get started.  

5. Find the parts that work for you! For many people, joining a yoga class that starts off with 15 minutes of chanting can be a bit off-putting. If you want to do yoga to get in shape and become flexible, then find the class that suites you. But, I do recommend exploring the meditative and spiritual parts of yoga, as well.  They might give you more than you think.

6. Get to class early and find a spot at the back where you can observe other students and how they are posing while you are learning.

7. Lastly, give it a try! Yoga is a great thing to work into your life! It has given me a lot, both physically and mentally. I recommend it for everybody no matter what shape they are in or where they are in life. It is something you can do for the rest of your life. 

I have to say that Fritz and John shared some fantastic advice! I truly hope that you guys have found the inspiration in this post to get you started on your yoga journey. Grab a buddy, register for a class, and join us on the mat! 

Yours truly,

Libby

P.S. - Stay tuned for my next blog about the fitness instructors at Breakthrough MSP (the fitness gym that is home to my yoga new studio) and learn how they can help you recover from injuries and setbacks to get you back into the activities you love! Also check out my Top Ten Reasons to Do Yoga if you haven't already.

P.S. P.S. - John also offers SUP-Surf-Yoga retreats in Nicaragua. If you are interested in SUP or SUP Yoga locally, I would be happy to take you out one on one or in organized small groups.

Dreams Do Come True - A Photo of Me Just Got Published in Mantra Magazine!!

View fullsize

Each decision we make directly affects our future. Some impact us more than others. In the last year I have put a significant amount of time and effort into growing my social media through Instagram and Facebook.  This has been successful in many ways and sometimes it has met with frustrations. But feeling connected to a community is what is so beautiful. I have been so incredibly inspired by so many yogis, foodies, and photographers and have developed lasting friendships with people, many of whom I know only virtually.  

Last Fall I had an opportunity to travel to Washington & Oregon.  While I was there I took a significant leap of faith and experienced my first professional photo shoot with the talented Paul Garrett, from Stone Canyon Productions. Paul is a great example of an Instagram connection that happened to truly help me out in life. Turns out that one of those photos he so patiently took of me was just published in this month’s issue of Mantra Magazine, a nationally publicized magazine. 

View fullsize

I am truly honored and humbled to be a part of such a great publication and such a great Yoga Community. Many of my Instagram friends have great articles written about them in this edition, as well. So go pick one up and soak up the great knowledge. Dream really, really big and never give up hope! 

View fullsize

Look for my future blog post about the details of some of the articles in this issue of Mantra Magazine and let us know what your favorite topics are in this edition and what it is you want to learn more about. 

Namaste,

Libby

PS - Here are some more photos from my photo shoot:

View fullsize

View fullsize

Reasons to Consider Yoga Teacher Training for the Summer of 2016

View fullsize

There are sooo many reason’s to consider yoga teacher training, even if you have not considered teaching! Teacher training will boost your self confidence, offers the freedom of self employment, and will challenge you mentally and physically.

What to expect from Yoga Teacher Training at Yoga Fit Boutique:

1.     We take our program seriously, however, it is Yoga and we encompass the rules of acceptance and can work with you both financially and with schedule conflicts within reason. We want our program to be accessible to everyone.

2.     Expect to grow spiritually. Yoga is not religious specific, however we do believe you will grow in many ways spiritually.

3.     Learn correct and healthy alignment for your body and then how to share that with others.

4.     Deepen your own self study, svadhyaya. The 8 limbs of Ashtanga Yoga teach you to live your yoga rather than just practice the physical aspect.  

5.     Yoga will add more meaning to your life. You will create an awareness on the mat that will eventually carry off the mat and into your daily life. This awareness will grow into cosmic consciousness allowing you to stay centered and focused in each moment free from judgement.

View fullsize

Our program is different from other training programs.  We will prepare you to lead multiple styles of yoga.  You will develop your verbal cues and speaking skills right from the start.  We teach not only sequencing, but also how to develop your very own sequence to teach any class at any moment to any level practitioner including modifications and the aids of props.  Our program also has a very strong business and marketing module, which will prepare you to market yourself as a teacher, private instructor or business owner. 

Register TODAY! We have several spots available for our summer session.  WE meet the last weekend of each month, beginning Friday, June 24th, 5:30-8:00pm.  For more information please visit the Teacher Training Tab on our website www.yogafitboutique.com .  ****I will honor early registration through June 12th***

Namaste,

Libby McAvoy