Would You Save a Life if You Could?

Most of you know me as a yoga instructor, but that is simply one aspect of my life. I invite you to  come along on my journey and get to know me better. And I would like to get to know you, as well.  I am a mother of two children and a daughter. Ten years ago, my dad, Bob Shively, was diagnosed with Myeloma, which is a cancer of the blood and bones. The "C" word is super scary, especially when in relation to yourself or a loved one. My father's diagnoses came as a shock. They gave him only a coulple years to live at best. The doctors said to expect his bones to deteriorate and that the only available treatment was pain management.  

Well, let me tell you a little more about me. I am extremely close with my whole family. We have always been very supportive and loving. I am super sensative and also empathetic. When my dad was diagnosed, it felt like my world shattered as I am sure many of you can relate. I felt so helpless. All I could do was to pray and pray for a way to help him. Low and behold the very next day in the mail there was a flyer for the Leukemia & Lymphoma Society who offer a variety of fundraising events in honor of or in memory of anyone you know who has suffered from a blood or bone cancer of any type. I knew at that very moment I was up for the biggest challenge of my life! I quickly conspired and got my best friend, Katherine Shrout, to agree to "walk" a full 26.2 mile marathon with me in Honolulu, Hawaii!  We had a fundraising minimum to reach in exchange for our airfare and room for four nights, which was bonus motivation. So.... we thought who can't walk 26 miles? We've got this! Hahaha.... many laughs and many long training hours later we quickly started running more and more realizing how time consuming it was. Needless to say we BOTH finished the marathon. I love you Kat for pushing the limits with me, for standing by my side through tough challenges (including three broken bones in my foot) and for helping to save lives!

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This year my daughter, Morgan, asked me to join the Team in Training Hike Yosemite Event on June 10th. Morgan is quickly becoming my new best friend as she grows up and becomes her own unique person. I am so proud of who she is and I love the way she makes me laugh. Her positive spirit will grace the world for years to come. But anyway, I realized that it being the ten year anniversary of my marathon that this is just perfect timining to celebrate my dad's life and the fact that he has truly beat all the odds. Ten years ago there was no treatment for his cancer besides pain management. Today, there are finally options that are available thanks to the research that was made possible by people like you who donate money to fight these diseases.

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When Morgan and I decided to do the walk, the universe sent me another sign. My high school friend, Susan reached out to me. Her nephew, Paul Wilson, was in the hospital fighting for his life with leukemia. Susan asked if I would be willing to go to Children's Hospital to do some yoga with him just to change up his routine and relieve his boredom. I was honored. I realized this year I will hike and participate in this event not only in honor of my dad, but also to help find a cure for Paul's leukemia.  My goal is to use my able healthy body to give hope to these courageous people of all ages who are suffering and holding on with every ounce of dignity just to smile for their families. Cancer knows no age and no boundaries. It robs us of precious time, life and memories.  

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If we have our health, we are truly blessed. Let this remind us to be grateful each and everyday. To hug the ones we love. To prioritize what is TRULY important. AND.... I invite you here and now to become a part of this quest to end cancer! I invite you to be a part of my team to help save the lives of those who are suffering! The money I raise goes to research, family support and patient care. I have seen results from the money that I raised ten years ago at the Honolulu Marathon. I am forever grateful and I will continue to pay it forward by doing all I possibly can when I can to advance cancer research for all of us.  

Sometimes it takes a villiage...but together we can move mountains!

All is possible!

In full gratitude,

Libby

P.S. - If you would like to support our team, you can learn more and donate at: http://pages.teamintraining.org/vtnt/Yosemit17/LMcAvoy

Morgan and my team name for this event is, "Not so Main Stream."

Or you too can register to participate in the Team in Training Hike Yosemite event at: http://www.teamintraining.org/events/hike-yosemite

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Travel to Seek Answers Rather than Escape Reality

People travel for many reasons. I travel because it expands my mind and soothes my soul. It excites me to learn of new foods, cultures, history, topography and to see the amazing beauty the world has to offer!  

View before the tram ride down San Jacinto

I recently visited my parents, who are wintering in Palm Springs, and while I was there I had a moment of awakening. I often spend time hiking or walking when I vacation. This trip I spent A LOT of time hiking. On my hikes I was exceptionally taken by the beauty around me. It dawned on my how fortunate I am to get to see so many places. I wondered, for a brief moment, how many people never leave the state in which they were born? And then I wondered if they are lucky enough to travel outside of their state, have they ever seen another country???? Our country, the United States of America is so vast and so beautiful. I have driven across it and seen the wide open wheat farms, the snow capped Rocky Mountains, many corn and soy farms, long straight highways and then the switchbacks - the Million Dollar Highway takes the cake for switchbacks! 

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Family time in Palm Springs

I find inspiration in the beauty  and in how quickly the landscape can change! On this particular trip to Palm Springs, my daughter and I decided to take the tram up to Mt San Jacinto to hike! I should preface this by telling you that Los Angeles was having MAJOR floods and the mountains in Palm Springs had recieved significant snow. We dressed appropriately and were ready for extreme conditions, but when we saw people in line with sleds and snowboards we started to question ourselves with laughter and the anticipation of young children on Christmas Eve....

Sledding fun

As we waited in line we read the brochure and decided we MIGHT need to rent snowshoes at the top! Well, in order to hike to the summit of Mt. San Jacinto (5 miles each direction), you need a permit from the ranger. So we proudly walked through the beautiful winter wonderland and past the merry sledders to the Rangers Station. I was properly dressed in hiking boots, however, Morgan was donning her cowgirl boots, which just makes this story all the better! The ranger says, "What can I do for ya ladies?" I replied, "I just need a permit for hiking." To which he had the gull to say, "And where do you think you girls are going in those cowgirl boots? No way are you getting a permit!" Well, if you know a couple things about me.... I am a Taurus, which means I am a little bull headed and when I decide I am going to do something look out Baby.... So I sweetly said, "Oh yes we are going to rent snowshoes. We just stopped to get our permit and a map first so if you could just tell me the way that would be great!" I couldn't believe it but it actually worked! He said, "Ok... if you rent the snowshoes, I will grant you the permit, BUT NO WAY are you going to the top! Turn around at the Mountain Lion sign. After that the trail gets very hard to follow being covered in snow and you girls could get lost." I asked how much snow there actually was and was blown away! There was four feet of fresh snow and ten FEET of snow in total. Morgan and I headed out on our adventure and it was one of the most amazing hikes I have ever completed. For full disclosure, and I apologize to you Mr Ranger, we went slightly past the Mountain Lion sign!!! However, once we could no longer safely follow a trail we turned around! We were only about 1.5 miles from the peak, but safety is paramount. Especially in those conditions! 

The sun was so bright and beautiful we even peeled layers of clothing, but check out the snow shoes!!!!! And... Morgan's cowgirl boots 😂

A few days later we were in Joshua Tree surrounded by beautiful mysterious magical trees, interesting rock formations and a huge variety of cacti. Stunning in its own way!

Joshua Tree Cacti Garden

Blooming cacti... beauty everywhere

It wouldn't be a yoga blog without ONE yoga pose! 

This is a Joshua Tree

From Joshua Tree we drove Phoenix Arizona, stayed with good friends and hiked Camel Back Mountain. A completely different experience once again. Humbled by the boulders and steep elevation, we were still determined to reach the top. Though exhausted, we pushed through our fatigue and were rewarded with spectacular views the city below and the surrounding mountains! Although it was considered an "expert" hike, it was so wonderful to see people of ALL ages enjoying it!  

Echo Trail Head at Camelback. The hardest climbs bring the greatest rewards! 

One amazing thing I observed everywhere we visited on this trip was how friendly and generally upbeat people were. Maybe it was the sunshine or the beautiful surroundings... but I was reminded of what a beautiful country I live in and what beautiful people are all around. It is up to us to see the beauty.  

If you do not get the chance to travel, simply look at photos online and educate yourself with what exists outside of your box. Open your mind. Dream really big. Expand your reality! That is what travel does for me! These days it is possible to see these beautiful places online right from your own home with an open mind and your imagination!

Happy travels,

Libby 

P.S. - Please comment on your personal travel experiences; places you recommend, places you dream of someday seeing..... the more we share together, the more we learn and the more we raise the energy! The Universe WILL RESPOND!  

Do you Find Yourself Comfortably Numb in Daily Life?

Often times we wake up and go through the same motions each day like robots. We are so programmed and conditioned that we forget to fully wake up to the sensations of our bodies, to take conscious control over our thoughts and to truly LIVE our lives. Repeating the same things each day is not the same as living. To truly live means to take chances, to feel the ups and downs, to laugh and to cry. Because to live means to be vulnerable. To be vulnerable means to open your heart, and to do that we have to risk being hurt. But the alternative is to shrivel up and emotionally die and that is no way to live. Without growing, changing and continuing forward, stagnancy takes over and a numbness consumes us.

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We are born to love. We are born to seek joy. So make time time for the ones you love. Everything else is just an excuse. Dig deep... what is it that you are really hiding from? Are you using work, alcohol, drugs, extreme workouts, seclusion, social media or sex to numb yourself? There are many ways that we mask our pain, but it's important to really live. Not to live comfortably numb. We only get so many days. Grab the ones you love. Find the passion in your heart. Take some time and do the things that set your soul aflame! THAT is what life is really about!  

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It's not about the money that you make or the things that you possess when you die. All of that is actually a burden in the end. So, cherish today. Live fully in this moment and make sure that you build the blocks and lay the proper foundation for where it is that you want to go. The key is to strike a healthy balance between being HERE NOW and taking steps in the direction of your biggest dreams and aspirations. Please, I am begging you to wake up and stop feeling comfortably numb. Life is a fantastic song so let's sing it and let the music wake us up and keep us moving along in life!  

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I hope this leaves you inspired to do something that you love, or say the things you have wanted to say to someone you love. It takes a lot of strength and courage to live authentically, but I promise you that it is the only TRUE way to live and feel your BEST. Not everyday will be great, but there is something wonderful in every day if you are open to the miracles that are happening around you. Go for your dreams! Feel your fire or tapas (from the Yoga Sutra) within! You are a burning beautiful person with a mission to live life to the fullest. What are you waiting for? 

Wishing you an inspiring week,

Libby

Open Your Heart to Tap into Endless Energy

We have an endless supply of energy that is constantly regenerating within us. This source energy is at our core center, the heart, and is always available.  It has been called many things in many cultures including Shakti in Yoga, and Chi in Chinese medicine. Some consider it closely linked to the Chakras if you have studied those, but we will save that for a different conversation. 

We are busy people. We live in a world where busy is overly glorified. Every thought we create expells great energy. Each thought you remember takes a great amount of your energy. Controlling your thoughts, holding your thoughts... it is no wonder we are tired and drained. However, if we tap into our source energy, we have the power within to regenerate and restore ourselves. We have our own battery source, if you will, to recharge!  

The Key in fact is simple. Open your heart! You are only limited by your own choices. Open your heart and open your mind and your energy will flow free and limitless. The most important part of your life is your energy, your prana. Depression is a blockage of energy. When we clear that space by CHOOSING to be positive, the energy is free to flow. Obstacles are mearly an opportunity for growth. We have the power to spin any negative into a positive. If we CHOOSE to open that energy channel, open up that flow, amazing results will come. Constantly open up, grow, spiral upward and feel the energy grow from within! Suddenly you will attract an abundance of all your desires as a result of this energy. This is The Law of Attraction.  

Happy Friday Everyone! Sending you all great energy as it is bubbling out from me and I cannot contain it so I am sharing the love with all of you!

Dreamily,

Libby 

De Mystifying the Glory Behind the Alleged "New Year's Cleanse Diets," 10 Must Have Feel Good Foods and Why Fad Diet's Will Never Work

First allow me to wish you a very Happy New Year! The start of the each year is exciting because it symbolizes a fresh beginning, new chances, unlimited possibilities and a clean slate. Many people set New Years Resolutions. Very few, in fact less than 8% actually follow through with those resolutions. I personally choose to set intentions for the year ahead. Intentions are positive thoughts and actions that I intend to follow through with be it big or small. I write them down and I say them out loud.... daily! Writing my intentions and repeating them out loud daily is part of the manifestation process. What we think in our minds is likely to occur. So.... this year I set my intentions to strengthening my handstand practice, which means practicing daily with drills, strengthening and moving away from the wall. I also set my intention to practice and become more patient, to waste less food and to give more to others. Those are the immediate intentions that I have set, although I will continue to set new daily intentions, as well. 

Diet and weight loss or getting in shape & working out are HUGE on the resolution lists and gyms see a big spike in attendance during the month of January, but guess what....yep, it quickly trickles off as people do not see immediate results and get discouraged. Today I want to focus on the hype you hear about Cleansing Diets, Fasting, Juicing Cleanses, and Detox Diets! STAY AWAY FROM THEM ALL is my very best advice! You will hear conflicting advice from every corner if you seek it, but I am not a believer in fad diets or anything quick or temporary BECAUSE once you go back to your regular consumption, so too will your weight. THE ONLY WAY TO LOOSE WEIGHT AND KEEP IT OFF IS TO ADOPT A NEW WAY OF LIFE! AND.... it is not that hard. I will let you in on a secret.... you do not have to eleminate anything. In fact, it is when we dreprive ourselves of things that we crave them most! Simply modify portions, elimainate snacking (or snack on fruits & veggies), eat 3-5 small meals a day that are colorful plant based whole foods, drink a lot of water, limit or better yet eliminate processed foods and lower fats & oil consumption, as well as sugar consumption (NO MORE SODA).  

Cleanses and fasting leave you fatigued, depressed, tired, sometimes dizzy and often weak.  Sometimes you are able to achive quick weight loss, but this yo yo style dieting is not recommended as a healthy long term weight loss technique. Eating clean is the best way to minimize toxins. Add exercise when possible to maximize weight loss if that is your goal. I am happy to consult with you on a personalized at home plan. 

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This book has excellent information on superfoods.

TOP TEN FOODS TO ADD TO YOUR DIET TO NATURALLY HELP DETOXIFY YOUR BODY:

1. Goji Berries: Goji Berries are one of the top ten SUPERFOODS and can be found in health food stores near you. The Gogi is known to increase stamina, strength, longevity and sexual stamina. They also boost immunity, increase alkalinity, provide liver protection and improve eyesight.  

2. Lemon Water to start each day: Lemons alkanize the body so starting the day with a glass of room temperature or warm lemon water cleanses the body and strengthens the liver.  

3.  Beets: A single serving of beets can fight cancer, reduce arthritic pain, boost brain power, as well as help you loose weight. They are very high in fiber, purify the blood, as well as cleanse the liver.

4.  Blueberries: Contain a natural sunstance that mimics aspirin, lessening the tissue damaging effects of chronic inflammation and thus easing pain. They also block bacteria in the urinary tract.  

5. Brazil Nuts: Are loaded with selenium, which is key to flushing mercury out of your body. They are also high in magnesium and maganese, which ward off migraines.

6. Cinnamon: Stops the growth of bacteria and yeast, and speeds up metabolism, which aids in weight loss. It is loaded with antioxidants and is a natural anti inflammatory. Cinnamon lowers cholesterol and blood sugar levels making it good for preventing heart disease and diabetes. 

7. Parsley: Herbs are often overlooked, but they have potent healing effects for our bodies. Parsely is high in vitamins A, C, & K, and betacarotene, which protects the liver and bladder and prevents liver and bladder infections. It also keeps our urine clean and relieves bloating.

8. Tumeric: Acts as an anti inflammatory, which relieves arthritic pain as well as other inflammations. It also has powerful antioxidants which improve brain function, lower heart disease and can help prevent and possibly even treat cancer.

9. Probiotics: These are fermented foods that contain beneficial bacteria for your stomach and digestive system. Try sourkraut, kimchi, yogurt, beet kvass or kefir and they will strengthen and protect your stomach and your colon. My friends at Fab Ferments make incredible products that you can find at Whole Foods and at Jungle Jim's in Cincinnati. And they are starting to sell nationally, but there are other brands available, as well. 

10. Wheatgrass: I saved the best for last. This is very potent and powerful. You can sometimes find small juice shots available at farmers markets. Wheatgrass contains 98 of the 102 earth elements. It will help to restore your natural alkaline balance, protect your liver, detoxify the body, increase red blood cells, lower blood pressure, cleanse your organs, stimulate metabolism and the body's enzymes by enriching the blood.  

Cocao, Aloe Vera, Bee Products, Hemp Seed are other super foods that I would recommend adding to your daily diet if possible. Every little effort you make will allow your body to move more easily.  The more you exercise, the more oxygen your body will circulate, which not only boosts brain power, but it may also reduce wrinkles! What a beautiful side affect!

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This is another great book about healthy living.

Let's face it we are all going to age, but we have control over how gracefully the process occurs to some extent. It is NEVER too late to start eating better. Each meal is a chance to fuel your body.  Take baby steps. Once you feel the effects and how much better your body responds, you will no longer miss the processed foods or unhealthy choices. You will naturally begin to crave healthy foods.  Now, that's not to say you will NEVER crave a good french fry or an amazing apple pie a la mode, and that is OK! If you are living an active healthy lifestyle, then indulging and enjoying treats occasionally is absolutely no problem.  

I hope you find this helpful and that you are inspired about the new year.  Let all trys and failures go.  Let go of all the outcomes and stop comparing yourself to anyone else. Look in the mirror every morning and say "I love you!" It starts there. Make the committment to yourself to become the BEST version of yourself, because you deserve it. You are beautiful. You are divine.  You are enough.  I love you.  

Wishing you Health, Love & Happiness,

Libby

P.S. - As I entered the New Year I myself wanted to find the healthiest recipes possible. Soup is warm and comforting in the winter and this recipe was appealing so I tried it and it inspired this entire blog! I know I knocked the "detox" diet but you've gotta try this soup: 

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Detox Diet – Soup Cleanse Recipe

INGREDIENTS:

6 cups water

 1 red onion – diced

3 garlic cloves – minced

5 celery stalks – chopped

6 carrots

2 heads of broccoli florets (stalks removed)

2 medium zucchini – chopped

1 cup fresh tomatoes – chopped (approx. 4 small tomatoes)

1 tsp turmeric powder

1 tsp fresh ginger (peeled and minced)

1/4 tsp cinnamon

1/2 tsp cayenne powder (or to taste if you don’t like spice)

1 head of kale (approx. 2 cups) – stems removed and torn into small pieces

1/4 cup fresh squeeze lemon juice

1 tsp Bragg Apple Cider Vinegar

Get the full directions at:  http://www.theeyesofaboy.com/2015/12/detox-diet-soup-cleanse-recipe.html

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Please return and let us know what you think after you have tried it! You can also follow me, Libby McAvoy on Pinterest ( Mixing It Up) for more healthy recipes!  

5 Tips for Cultivating Gratitude in your Daily Life to bring Abundance

The great poet and philosopher Ralph Waldo Emerson once said it so wisely, "cultivate the habit of being grateful for every good thing that comes to you, and give thanks continuously." When we live in the present moment and are aware of our thoughts, words and actions, and practice gratitude then and only then will we truly live in the abundance of all that we desire. Being grateful is the key to a happier and healthier life. Gratitude shifts our focus into the present moment. Being appreciated and feeling connected, feeling needed and desired are deep human needs. You can practice gratitude simply by thanking someone for a job well done at work or for something that you like that they did. A simple compliment or pat on the back goes a long way. Simply acklowledge the people you come in contact with with warmth and compassion. Set your phone down in the check out lane of the grocery store or drive through, and take a moment to say "thank you."  It does not take much to practice gratitude.  You will feel better and so will those around you, improving relationships and decreasing stress!

So here are my top 5 Suggestions for How To Practice Gratitude Daily to Create Abundance in Your Life:

1. Journal:  write down one to five things you are grateful for each and everyday this month! Some days may be simple and other days may be more complex and that is ok.  Do this without judgment of any sort. There are no wrong answers.

2. Random Acts of Kindness:  Give what you can when you can. This has a ripple effect like you cannot imagine. which raises the vibrational energy all around you bringing you love and good energy. Hold the door open for a stranger, smile, buy a hot meal for a homeless person, volunteer (giving your time is an amazing gift), pay the toll for the person behind you, donate your old coats......

3. Be grateful for what you already have. Practice the concept of needing less.

4. Know that you are ENOUGH. Practice the I AM mantra each morning when you wake up. Say I AM and then follow that with possitive affirmations such as I am enough, I am loved, I am strong, I am forgiving, I am compassionate, I am grateful, I am kind.... Then look in the mirror and say "I LOVE YOU" yes, to YOURSELF! Practice loving yourself! It is amazing how far this will go.  You must first love yourself deeply before you can love others and before others can love you. 

5. Finally, learn from your own experiences. Be aware of what shifts your energy from dark to light, from sadness to happiness... then do more of what makes you happy and THAT will bring gratitude. 

Often the people who have suffered the most trauma and hardships in life are the most grateful and for the most simple things.  So, my advice is keep it simple, stay aware, stay grateful and keep your heart wide open.  Let that love energy flow freely. Peace and love to you all this holiday season and throughout the new year!

Much gratitude, 

Libby

An Invitation To Celebrate: Diwali; A Festival of Lights

Diwali is the five day Hindu "Festival of Lights," which takes place each autumn and signifies the victory of good over evil. This is an important theme that is observed by most cultures and religions and is relevant as the days get shorter (darkness taking over light) and as we transition to winter. As the leaves turn and fall from the trees, we are ALL reminded of our own transitions and the changes that we naturally go through. Our bodies and souls closely mimic the patterns of nature. So we can all beneifit from this celebration. It allows for unity.  

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Lakshmi

Traditionally Diwali signifies victory of light over dark, good over evil, hope over despair, and knowledge over ignorgance. Over this five day period, which began on October 30th and runs to November 3rd, people clean, dress up, light candles, and participate in special chants and prayers (often to specific dieties such as Lakshmi, the goddess of fertility & prosperity). After prayers there is a great celebration which involves fireworks and bonfires. Then there is a family feast, sweet treats and gifts exchanged between family and close friends. In the Hindu culture I believe that this is somewhat similar to the importance of Christmas to us as Christians. 

Last year, we were fortunate enough to celebrate Diwali at Yoga Fit Boutique. One of my very dear and special clients is Indian and Hindu in decent, so she brought homemade sweet treats and a candle for everyone in the class. Moments like these are very special and enrich our yoga experience!  After all, we are a community that shares and celebrates our cultures, too. 

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Fall is the perfect time to shed what no longer serves us.  Let's let go. Start this process by making a couple lists. First make a positive list of all that you want to manifest. And then make a separate list of all that you are ready to let go of that has been weighing you down. Then give yourself a little break. Be gentle on your bodies and forgiving to yourself. This is the time of year that the body and soul regenerate and prepare for the rebirth of spring.  

I treasure every single person who has the courage to step onto the mat and practice yoga with me. I see the light that is in you and I believe that we are conquering the darkness. I hope you all enjoy a wonderful celebration!

Peace, Love and Happy Diwali!

Colorfully yours,

Libby

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." 

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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, 

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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.

Tips for Combatting the Growing Obesity Epidemic and How the PHIT Act Can Help

Obesity is a gowing epidemic in the United States. According to the CDC, "Obesity related illness including heart disease, stroke, type 2 diabetes, and some types of cancers are the leading causes of preventable death." It is truly "sad" that this is happening in our country. Ironically S.A.D. is also the acronym for the Standard American Diet. 

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Our government considers this to be such an enormous problem, with health care costs going through the roof, that Congress is working on a bill called the PHIT Act. The PHIT Act will provide tax incentives to encourage physical fitness by allowing you to take a tax credit of up to $1000 as an individual, or $2000 per household for fitness expenses such yoga classes and gym memberships.

Inactivity is now the 4th leading cause of death in the USA and it contributes to the number one leading cause, which is heart disease.  Exercise and meditation, combined with breathwork can significantly reduce your chances of developing heart disease. Type 2 diabetes can also be reversed with a combination of a diet rich in plant based foods and physical movement. 

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Inactivity is a HUGE problem and electronic devices and video games are adding to it. Physically fit kids on the other hand have been proven to get better grades in school. Add yoga to their physical activity and you will also see an increase in focus, memory and concentration.  I would eventually love to see all schools incorporate yoga and meditation into the school day and I believe we are headed in that direction, but we are not there yet. So parents, bring your kids and teens to yoga in the evenings or on the weekends. Even consider practicing yoga together. It is a great activity for the whole family! 

Your health is one of your greatest assets! Your body is your temple. WE can be in control of our lives for the most part. It is not easy to lose large amounts of weight, but it is not as hard as you may think if you break the weight loss process down it into small attainable steps. In other words, set simple goals that you can realistically achieve, be kind and accepting to yourself along the journey and know that there is always help. I have worked with clients who struggle with their weight and they have told me how intimidating it is to join yoga classes because their bodies literally cannot fully do many of the postures. I know that is a major point of frustration and discouragement. If that sounds like you, I am here to help you lose weight and feel better about yourself. I will modify everything in your yoga practice to make it work for you. 

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I would strongly suggest if you are looking to lose more than 30 pounds that we schedule a private consultation, take body measurements (the scale is not always the best indicator for weight loss) and make a plan that will work specifically for you. I can teach you modifications that you can then use in group classes. I will also help by holding you accountable (accountability is a big motivator). Commit to yourself to creating a happy, healthy and active lifestyle. You will be amazed when many of your aches and pains disappear and by the energy and the enthusiasm that will flow back into your life.  You were designed to feel good!

Health & happiness,

Libby

PS -  My monthly membership cost is $130. If the PHIT Act passes, you will be able to write off $1000 from your yoga class fees annually on your taxes as an individual, or up to $2000 for a household.  You can even use this tax credit for Teacher Training and turn it into a money making venture for yourself! Please, I urge you, reach out to your Member of Congress and say YES to the PHIT Act! If you or a loved one (children included) are overweight, see me or someone who can help you.  

Healing Yoga for PTSD with Libby

Many people suffer from extreme and chronic stress. Stress causes a lot of harm to our physical bodies, as well as to our mental well being. In some cases it can become post-tramatic stress disorder (PTSD), which is far more severe. People who have been through traumatic events such as combat, assault, sexual abuse, emotional abuse, an accident or a natural disaster may suffer from PTSD. Symptoms include nightmares, flashbacks, stomach aches, headaches, and many other chronic manifestations that can last for years if left untreated. PTSD also effects the people who love and care for their loved one who is suffering. 

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Supported Bada Konasana opens the hips and the heart. We hold a lot of emotion in the hips.  

*Photos by Morgan McAvoy

According to the Veterans Administration, more than 8 million men, women, and children suffer from PTSD in the US in a given year. I myself suffered and did not recognize the symptoms at first. I went through a physically and emotionally traumatic event many years ago when I was violently abused by a loved one. I had undergone therapy, forgiven, found yoga and thought I had dealt with my grief. In reality I had compartmentalized and stuffed the feelings of betrayal, hurt and fear deep down within to the point where it took many years for those emotions to surface again. Through years of my personal yoga practice and helping others I was able to heal myself. I no longer feel like a victim and I am not at all ashamed to share my story. I want to help others find peace, restoration, and comfort in their own selves, as well.  

In addition to clinical treatments for PTSD via medical (i.e. prescription drugs) and psychological avenues (i.e. Cognitive Processing Therapy, EMDR), yoga is a wonderful way to calm the body and the mind through the physical practice and also to gain control through breathwork. Our breath is one thing we are always in control of, which is quite empowering and an important part of the healing process. In yoga, the parasympathetic nervous system literally slows down and by slowing the breath and the parasympathetic nervous system we literally lower heart rate, blood pressure and calm the mind.  

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Seated tree pose is a great stretch for the hamstrings. All forward bends direct your awareness and attention within the self.  

The acceptance and awareness on the mat will eventually carry off the mat and into your daily life. The US Military is now using yoga to treat Veterans recovering from PTSD, and the USMC is referring local vets to Yoga Fit Boutique following a three week intensive program that they have in Chicago. Rehab programs are also using yoga to aid in recovery from drug addiction and alcohol abuse, and prisons are using it for reform.  

Yoga is a journey of the self, through the self, to the self. It is a way to dive deep inside yourself to the heart of your soul where true healing, love and forgiveness can occur. You were created to be pure joy. I have now created a class called "Healing Yoga for PTSD," which is specifically designed to restore and relax you, to tune out the chaos of the busy world and nurture yourself in a safe and accepting environment. All hands on assists and adjustments will be optional and you will have the freedom to get up and leave, or rest in child's pose if you feel overwhelmed at any point. This class will help you understand triggers and reconnect you to your mind, body and spirit.  

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Supported, or restorative child's pose. Here you are supported by as many props as necessary to fully relax. You can feel free to close your eyes, or if you are more comfortable by all means feel free to leave your eyes open. This is your time to rest and release.

If you or a loved one feel that you suffer from PTSD, this is a serious condition and there are finally helpful resources available to assist you in your healing. The VA, for example, has excellent resources to get you started:  http://www.ptsd.va.gov/public/index.asp

Much love & healing support,

Libby

PS - Please visit my Class Descriptions page to learn more about Healing Yoga for PTSD. I offer 20% off my rates for veterans, current military service people and first responders for any of my yoga classes. Because managing and healing from PTSD is so important, I am extending this offer to anyone suffering from PTSD who signs up for my Healing Yoga for PTSD class.

Relationships 101

Are you searching for the love of your life or struggling to hold onto your marriage? The bottom line is that we all have basic needs. The bigger issue is how to interact in a supportive respectful way. After being in a few relationships myself and experiencing one particular tramatic experience, I think I have a good grasp on what works and what does not.  

First, find someone with whom you share common interests. Be sure you can be great friends before moving into a romantic relationship because the passion unfortunately usually does not last.  

Next, learn your partners love language. We all have certain innate needs that we desire our partner to fill. The five most common are quality time & conversation, sexual touch, gifts, acts of service, and words of affirmation. Learn what your partner needs and communicate in a way that honors their love language. 

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Keep your passion and sex life active! Many people overlook this, especially years into the relationship and with the hectic schedules that come with raising kids. Sex is more than pleasuring your partner. It is a way to connect and become one. Talk to each other, try new things and enjoy one another. No matter how long you have been together, always date your partner. Try to remember those first months and how much effort you made and then continue that at least occasionally! 

 Stay fit! Ladies and gentlemen take care of your bodies. It is important for health reasons and your partner wants you around for a long time. But let's face it... Many of us gain significant weight and let our bodies go when we know someone has committed to us. Don't do that!!! Yes, they may still love you, but the truth is that they will absolutely appreciate you taking care of your body and staying fit and active!  

Do things together. It is ok to have independence and occasionally do things on your own. Please do not get me wrong, but for the most part when you go to events together, or garden together, or whatever, you will form a tighter bond. So do things with each other and enjoy life together.  

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No bickering! No one likes to be around the couple who argues all the time. Compliment each other. Support each other's stories! Listen to one another. Laugh together. Life is short so enjoy it! 

Practice honesty and forgiveness simultaneously. No one is perfect. We all have an innate need to feel trusted and to trust. Loyalty is very important in a relationship. Always be honest with your partner, even if you know you have done something that may hurt that person. It is important to be honest and forthcoming. If your relationship is strong and your partner is forgiving and practices unconditional love, you will survive (within reason). Of course, you must also practice respect for your partner and never do anything in the relationship that could cause you to lose this special person. As long as you practice this, then honesty, trust and forgiveness are relatively easy.  

That sums it up. You do not need to spend a lot of money to enjoy quality time together. Go on a hike, have a picnic, lay under the stars, light some candles or just hold hands.  Let your partner know everyday in some way how much they mean to you. We are never guarenteed tomorrow so treasure today. Tell your partner how much you love him or her and then follow that with action! Life may be hard at times, but it's a little easier with a loving partner. Let's face it... All we really need is LOVE! 

Loving vibes, 

Libby

Live the Life You Love.... Do you LOVE your Job?

Do you wake up every morning excited to hop out of bed and start your day? If so then you are likely doing what you love.  If not, then it might be time to explore a change. What if I told you you could listen to your favorite music, light relaxing candles, exercise and meditate all day in a job with very little to no stress? Well, it IS possible and the answer is Yoga Teacher Training! Become a yoga teacher and not only help others relieve stress and tension, but you too will benefit! I tell you from my heart it is the BEST JOB EVER!!!!!!

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My next training session begins October 28th. We will meet approximately one weekend per month. I am very flexible, within reason, if you need to miss a session I will work with you. My training program is different than most other programs for multiple reasons. I designed it because I loved my training under one of the best Rocket Yogi's out there, Amber Gean at Yoga Ah. However, once I began teaching I realized that Rocket Yoga, even though I loved it, does not fit the needs of the general population. So I had to learn quite a bit on my own. I said "yes" to every teaching opportunity that came my way when I finished my training and was soon teaching 27 classes a week at various studios throughout Cincinnati. I learned what worked and what did not work. I designed my training program to encompass all that I learned in my training, and all that I learned on my own so that you will have all the knowledge that I now have after thousands of teaching hours.

You will learn the history and philosophy of yoga, as well as how to teach Ashtanga Yoga, Rocket Yoga, Hatha Yoga, restorative Jaba Yoga, Yin Yoga, Thai Yoga and how to teach to people with injuries and disabilities (yoga truly is for everyone and its growing popularity in the USA is a very positive trend). I will equip you with the tools and the knowledge for you to be able to confidently teach the style that feels right to you, and for you to work with whatever might come up in a given class. You will learn modifications, alignment, anatomy, history, adjustments, body composition anaylsis, weight loss plans, nutrition... This is really so much more than yoga training. It is a wellness program for whole life living. You will be prepared and ready to teach by the end of the program.

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My Teacher Training course is dynamic in that we will start with a group circle and a short information session. Then we will always practice together. Following practice we will have another circle where we go over interesting and informative subjects such as philosophy and Sanskrit. Then we get up and move again focusing on alignment, adjustments, or the topic of the day. You are never just lectured to for 8 hours. It flows easily and quickly and is very fun! This experience is truly life changing and you will build lasting friendships and bonds (please read Wendy Riker's and Ben Brynjulfson's stories from my past blogs to get student perspectives on my Teacher Training program).  

In addition to all that you will learn, Teacher Training increases your personal strength, your agility, your flexibility of body and mind and your confidence on and off the mat. It will also enhance public speaking skills, reduce stress, improve sleep and improve your posture.  The benefits are endless! 

You can decide if you want to make teaching a full time or a part time career. It has beautiful flexibility and pays roughly $15-75 an hour. I know that is a broad span, but it is indeed true. My program also has a strong a business module where you will learn how to maximize your earning potential.  

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Sign up now for the early bird special to save hundreds of dollars! There are only have 8 spots remaining. I cap the amount of students to assure that you get quality attention and personalized instruction. I will work with you and I have payment options, so please do not be overwhelmed with the tuition fees. Your investment in yourself through Teacher Training returns to you in many ways when you begin teaching. Both in terms of the money that you will earn as a Yoga Alliance certified instructor, in the personal growth that you will undergo, and also with the satisfaction that you will receive from helping other people improve their lives through yoga. 

Live the life you love, love the life you live,

Libby McAvoy

PS - Call me at 513-237-5330, or write to me via my contact form to reserve your space before this class fills up.  As I mentioned earlier, I only conduct Teacher Training two times a year, and enrollment is limited to 8 students to assure that you get a high level of personal instruction.  My "Early Bird Special" will also save you a significant amount of money if you enroll now.  

*Teacher Training will be held at Breakthrough Fitness (not far from my former location). They are in the process of creating a space just for us!

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Basic Ashtanga Yoga Philosophy and Why Yoga Improves Your Life

For most people yoga starts as a simple physical practice on the mat, and for some that is all it will ever be. But for many it becomes a way of life and an answer to many prayers. The 8 limbs of Yoga, as expressed in the Yoga Sutras of Sri Panatnjali, were laid out as the foundation for living a spiritual life. They are simply a way to deepen your awareness that is created on the mat and integrate it into every aspect of your life raising your conciousness and ultimately becoming the best version of yourself.  

You were created to be happy, to be joyful and to be divine love. But the truth is that we live in a world that is glorified by being overly busy, possessing too much STUFF and we are pulled in way too many directions. As a result, too many people do not even know who they really are. They are so busy doing, doing, doing that at the end of the day there is no time or energy left for self reflection and discovery. Yoga can solve this dilemma by creating focus, purpose, calm, and good energy in your life.

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The 8 Limbs of Ashtanga Yoga are as Follows:

1. Yamas: eithical standards how we conduct ourselves in life.  There are five Yamas.

I will break each Yama down in more detail on our Yoga Fit Boutique members only page on the website. You can become a member for free simply by signing up for our newsletter using the form in the side column of this blog on desktop, or at the bottom if you are on a mobile device (member benefits include early access to articles, new yoga classes, workshops, retreats and specials).

            a. Ahimsa: non violence

            b. Satya: truthfulness

            c. Asteya: nonstealing, non hoarding

            d. Brahmacharya: moderation

            e. Aparigraha: Non covetousness

2. Niyamas: self discipline or spiritual observances.  

            a. Saucha: cleanliness

            b. Santosha: contentment

            c. Tapas: fiery heat

            d. Svaydhyaya: self study

            e. Isvara Pranidhana: surrender to God

3. Asana: The physical practice of the postures (yoga poses) on the mat.

4. Pranayama: The practice of breath control.  There are many types, but this is the understanding that your breath is your life force.

5. Pratyhara: Withdrawl from sensories, or the ability to step out of the body and mind and simply observe free from judgment.

6. Dharana: Concentration on a single object.

7. Dhyana: Meditation, quieting the mind, letting go.

8. Samadhi: Ultimate enlightenment or connection with the universe and God.

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You can imagine how using these basic techniques can improve the quality of your life.  Again, take it gradually and use what works for you. My personal experience is that the longer I practice, the more I begin to truly embrace each of these qualities.  I have become far less reactive to conflict, I am much more confident in my decisions, I do not live in fear and I do not want as much of the clutter in my life that I once tolerated in my younger years.  Even for me, it is a process and it will continue.  WE can always grow and get better. That is what "the practice" is all about.... It is a journey! So, trust the process, let go of all the worry and drama, and live each day of your life with divine love the way you were intended to live.  You will soon see dramatic affects. 

Namaste,

Libby

PS -  Register for my next 200 hour Yoga Alliance Certified Teacher Training Program, which begins October 28th.  This course provides a comprehensive understanding of the 8 Limbs of Yoga, plus so much more whether you choose to instruct or just deepen your own understanding and practice.

How to Break the Cycle of Seasonal Weight Gain

Fall is the time to pull out the cozy over sized sweaters and comfy leggings - we all do it. The problem is we also tend to hide under those comfy clothes and eat more in the colder months, which leads to inevitable weight gain. Unlike the bear who gains weight to prepare for hibernation, there is no reason why we should stay indoors and hibernate all winter. Challenge yourself to remain active like you do in the summer months by trying new activities that take in the wonder of autumn and winter.

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According to Deborah Balfanz, PhD at Stanford University, "despite our worst fears, the average American really only puts on one pound during the holiday season — which doesn’t sound like much, unless you gain that extra pound year after year." Gaining a pound year after year adds up quickly.  As we get older and our metabolism slows down it makes it even harder to take off those extra pounds that slow us down and put us at higher risk for heart disease, stroke, cancer and diabetes.  This extra weight also has a huge bearing on how we feel about ourselves. So let's take a deeper look into the underlying factors that contribute to this cycle of seasonal weight gain and come up with tips to help us avoid it. 

Approximately 2 percent of the population suffers from a mild form of depression, which is known as seasonal affective disorder or SAD. According to the Cleveland Clinic, this is brought on by the shorter days and colder temperatures. This depression leads us to want "comfort" foods which tend to be higher in carbohydrates and fats. If you think that you suffer from this condition, it's a good idea to consult with your doctor and come up with a strategy to counter the winter blues. 

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As for the rest of us, there are many reasons why we tend to eat more in autumn and in winter. These triggers tend to be more behavioral and less biological. They also revolve around our traditions and habits in the colder seasons such as eating junk food while watching football games, over indulging at holiday meals and parties, drinking more alcohol, and reducing our levels of physical activity as we spend more and more time indoors avoiding the cold outside. 

Another contributing factor is the adverse effect of stress upon our appetites.  Fall brings with it the pressures that come with the kids being back in school; juggling hectic schedules, keeping on top of their homework, rushing them to and from extracurricular activities and the added pressures at work. Life can get crazy this time of year and I get it! But... This is the perfect opportunity to break that cycle by becoming mindful of the triggers and habits that cause you to be stressed out.

Allow yourself the permission to not become so busy in the stressful sense this season. We put so much pressure on ourselves and upon our kids to be the very best and to achieve at the highest levels.  We don't have to be perfect. So allow yourself the grace to say, "I can't do it all."  This is not failure. In fact this is a gift that you give to you and your family that will make you all happier and healthier this school year.

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Also give yourself and your family the permission to replace activities that you think that you "have to do" but hate, with activities that you love or have always wanted to try. Use these seasons as an opportunity to explore new sports such as hiking, cross country and downhill skiing, indoor cycling, yoga and playing in the snow. In addition, raking leaves and shoveling snow should not be viewed as dreaded chores, but as active ways to enjoy autumn and winter while getting exercise and fresh air. Putting your body into motion not only burns more calories, it also boost your energy and makes you feel great! 

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Here are are five things you can do to help you not gain weight this season. Surely there are more great tips, so I would love it if you would share what works for you in the comments below: 

1. Be mindful of portion size of the meals that you eat. Overeating stretches out your stomach, which makes it harder for you to feel full over time. With a larger stomach, it then takes longer for the stretch sensors in your stomach to signal your brain that you are full. Also avoid fatty snacks that are high in carbs, sugars and high fructose corn syrup. Keep fresh fruits and raw veggies around as snacks with a small amount of nuts to go along with them. These healthy foods are packed with fiber and vitamins that will give you energy and keep you feeling full for a longer period of time.  

2. Seek the guidance of a nutritionist or a counselor to help you identify the triggers that cause you to overeat and to help you create healthy new habits. A therapist can also be a great resource if you are an emotional eater. In addition, I coach my clients in the areas of fitness and nutrition so feel free to contact me! I will help you develop a nutrition plan, increase your level of fitness and provide an important point of accountability and encouragement for you.

3. Get involved in an activity that gets you moving at least 3 times a week. As you know, yoga has done wonders for me, helping me stay fit, mindful and happy. Find a physical activity that you love and make it a regular part of your life!

4. Wear tight fitting clothes at least occasionally. This will be your reality check. As I mentioned at the beginning of this post, cozy big sweaters and loose leggings hide the fact that we are gaining weight.  If your summer jeans feel overly tight in the winter, use this as motivation to shed the weight that you have recently put on.  By being mindful of your eating and adding a little exercise to your day, you will be please by how quickly you can shed that unwanted weight.

5. Create an art or home renovation project that will keep you focused and give you a positive purpose. Having a creative outlet for yourself can be a great stress reducer and keep you from the type of unhealthy snacking that we tend to do when we are bored.

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While you are still feeling good from all of your summer activities, continue to practice mindful eating, reduce stress in your life and stay active this fall and winter. Set yourself up now with winning habits that will help you beat the holiday indulgences! 

Warmly, 

Libby

PS - Watch this excellent video that will change the way that you look at eating versus exercise for losing weight.  I highly recommend it!

How to do a Headstand: 6 Steps to a Safe Headstand Using a Solid Foundation to Achieve Your Goals

It's a brand new week so it is the perfect time to set new goals. Make a list of easy ones that you would like to accomplish today. Next, make another list of slightly bigger goals you would like to accomplish this week. Finally, write down several really, really big dreams! If you believe they will happen and work toward them, you will likely achieve your goals!

The first step is getting started, and honestly that is usually the hardest part. Building a firm foundation is key. In relationships that foundation might include honesty, respect, communication and many other joint things of importance. For financial goals and manifesting abundance, it may involve a solid education, connections in your field of interest, and many hours of dedication and perseverance. In yoga, a firm foundation requires a regular disciplined practice. Through this regular practice you build the strength and flexibility allowing you to advance. You create awareness on the mat that then carries off the mat and into your daily life. And all of these experiences affect your practice! After all, the body and mind are deeply connected. 

Today I will show you the basic foundations for learning how to do a safe and sturdy headstand. This method will allow you to graduate into the full inversion as you feel ready; letting go of your fears and building your core strength. It is very important to use your core and to listen to your body! If you feel too much pressure on your neck, come immediately out of the posuture!  

Here are the 6 steps for safely doing a headstand:

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1. Start in downward dog position. Drop to your forearms and interlace your fingers around your head. Bring your big toes together, then walk your toes in toward your elbows. Stay here and breathe to build strength and get used to having your head below your heart, OR move to step 2. 

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2. Lift one leg at a time using your core strength. Keep your knees bent and legs close to your body coming into egg position. Feel free to do this with your back close to a wall and your mat doubled under your head and arms.  

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3. Once both knees are up you are in control. You can slowly lift one leg at a time all the way up, or if this is enough for you at this moment, simply come back down.  

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4. Keeping your knees bent as you raise your legs allows your center of gravity to stay low. So, if you feel wobbly, simply lower your legs and come safely back down.

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5. Go slowly. Take your time. Press into your forearms to relieve pressure on the neck. Eventually, you will have the strength to press all the way up so that your head leaves the ground.

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Photography by Morgan McAvoy

6. Finally, you can lift all the way up and achieve a full headstand. To come down safely and in control you want to practice coming back into that egg position. Remember, listen to your body. This is not the place for the ego to be involved. Safety is a priority.  

Practicing headstands has many benefits including: stress relief, increased focus, improved digestion, increased shoulder and arm strength, decreased fluid build up and retention in the legs, ankles, and feet, and increased core strength. Headstands also stimulate the lymphatic system. Not to mention they are fun and bring out your inner child!

It is so important to remember to have fun in life and continue to grow and accomplish new things! We are NEVER too old. Age is simply a number. What is important is how we feel. So get to it! Set your personal goals and make them happen. Feel the energy rise as your dreams start to come true! 

My personal short term goals this week are to: 

1. Finish organizing my studio space at home.

2. Make and deliver treats to families I know who are struggling.  

3. Clean and put away all of my laundry (dirty secret revealed! I tend to throw clothes on top of my dresser instead of actually opening the drawers).  

My longterm goals are to: 

1. Make an instructional video and DVD.

2. Plan and implement yoga retreats.  

3. Grow the audience for this blog and website by offering high quality content.

Feel free to comment and share your goals! I would love to hear from you. Remember, these are the starting points. If you do not accomplish them today or this week, forgive yourself and add it to your goals for the following day or week. Practice full acceptance of yourself and know that all is coming!

Simply believe!  

Libby

PS - Make sure to sign up for my NEWSLETTER.  If you do it through the pop-up window on my website, you will automatically be given access to my new and highly informative article called, "Top 10 Reasons to Practice Yoga." This inspiring guide also has links to additional articles that go deeper into each subject. Email me if you are already signed up for my newsletter and I will send you the password and instructions to access these tips.  You will also receive the password in my next newsletter that I am currently writing.  Thanks so much for your support and interest!

The Kids Might be Back in School, But There are Still Some Great Days Left to Relish Summer

Gearing up for school brings mixed emotions, but there's still time to make more great memories with your kids before summer truly slips away. For example, have you seen the new Hippopotamus Exhibit at the Cincinnati Zoo and Botanical Gardens?  It is really fantastic and a great place to take your kids!  

The Zoo's new Hippo exhibit, called Hippo Cove, was one of our favorite outings this summer! Both of my kids and I loved it and we highly recommend that you experience it for yourselves! The zoo has two brand new hippos: Henry and Bimi. They are truly amazing and fun to watch. It has been many many years since the Cincinnati zoo has had a hippo exhibit due to the very extensive and expensive filtration it takes to maintain a hippo environment (if you have ever visited a hippo pool in Africa, you know how dirty they get). The newly opened hippo exhibit earned a big fat WOW from us!!!! Cinci... Congrats! You knocked it out of the park! The underwater viewing area is especially amazing! 

Underwater portion of the new hippo exhibit at the Cincinnati Zoo

Henry and Bimi are most active and playful first thing in the morning and from 2-6 pm.  Just next door, in the African exhibit you can also see the adorable baby giraffe. I know many people are anti zoo because they feel animals are better off in nature. I really respect that, and when I returned from my African Safari in 1990 it was very difficult for me to visit the zoo for many years. I now realize what a great educational vessel the zoo really is. Without it most would never get to see a real hippo or a giraffe.

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Wild hippos in East Africa

Funny story... In 1990 I went on a youth trip to Kenya in East Africa. At that time I was between 8th and 9th grade and not so savvy about the dangers that lurk in the wilds of Africa. So one day my group was picnicking near a river. While the adults were setting up, some friends and I ventured down an embankment to the river. We thought perhaps we would cross the "big rocks" that were partially exposed out of the water and go to the other side of the river. Within seconds our tour guide was quite excited. Frantic some might say as he practically tumbled down the hill screaming for us to get away from the HIPPOS!!!! It was then I learned how dangerous these beautiful creatures really are. Thankfully we were all ok. 

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Hippos have strong jaws and they will fiercely defend their territories.

The name hippopotamus comes from an ancient Greek word, which means "water horse." Hippos love to spend most of their time in the water, which keeps them cool during the heat of the day. But they also venture onto land at night to graze on grass. The average hippo weighs 3,300 pounds and can run over 30 mph. Although they appear "cute," they can be quite dangerous. In fact, hippos kill more people in Africa each year than any other animal. Fortunately for you, they can now be viewed up close at the Cincinnati Zoo in a safe and pleasant environment.  

Henry & Bimi at the Cincinnati Zoo

This weekend (August 20-21st) the Cincinnati Zoo is celebrating Visitor Appreciation Days and tickets are 1/2 off the normal price, so take advantage of this special and go see these spectacular creatures.

Venture out and let me know what YOU THINK of the new hippo display. To my readers and friends not in the Cincinnati area, please tell me in the comments below how you will enjoy these last few bits of the glory days of summer where you live. You never know, there's still time to take a short road trip and make great family memories!  

Go catch fireflies and toast marshmallows... Summer is not over yet!  

Libby

PS- Don't miss the cutest baby giraffe at the Cincinnati Zoo!

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The Rocket Gets You There Faster, Says Bobby Weir of the Grateful Dead

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Lakeside photos by Tim Bonn of B&B Productions

Rocket Yoga was formulated when Larry Schultz was traveling with the renown rock band, the Grateful Dead. Traditionally, Ashtanga Yoga was taught in a very set sequence where most people would never reach the more advanced arm balances and inversions. Well, Bobby Weir wanted to try the "fun stuff" because he knew the arm balances and inversions looked fun and gratifying. So Larry spent many nights in his room formulating a safe sequence for how to introduce practitioners of all levels, including new beginners to these more advanced postures. He came up with Bottle Rocket, Rocket 1, Rocket 2, and Rocket 3.  

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Rocket incorporates a lot of core strengthening.  

Each of the sequences begins with sun salutations A & B which creates a deep heat from within the body. Following the sun salutations is a specific standing series, split series (a key component to the practice), seated series and finishing series. Each posture prepares you for the next building a beautiful balance of both strength and flexibility!  

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When Larry formulated the series, he asked Bobby what they should name it and without hesitation Bobby said, "The Rocket." Larry smiled, nodded his head up and down and replied, "I like it, but... WHY?" Bobby laughed a little and said, "because it gets you there faster." It was a very true statement! Between each of the seated postures is some core strengthening and there are always a couple of dolphin poses, which also build core and shoulder strength preparing you for the arm balances and inversions. Within a year of regular disciplined Rocket Yoga practice 5-6 days a week, I was able to do the full splits. Now, I am not able to do them everyday, sometimes if I have not practiced I am immediately more stiff, but at least I know I am capable. The arm balances and inversions are incredibly fun and eventually those turn into your  transitions from one pose to the next flowing with grace. 

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I LOVE LOVE LOVE teaching the Rocket practice!!! I Love to see people break the barrier of their fears and conquer things they did not believe were possible. Being upside down is truly terrifying for many people. But we take this very slowly and build up to it safely. You get used to being inverted in high dolphin, you can use the wall and other props, and by all means listen to your body! In the splits series we hold each of the three splits 6-10 breaths allowing the body to slowly sink into its natural stopping point. Each practice may take you a little deeper. Most importantly we practice self acceptance knowing that wherever we are is exactly where we are meant to be. Yoga is a journey. We practice to improve. Many many people will reach full splits in time. For some, it takes longer. For some, based on bone composition, it simply will not be possible, but those folks can still enjoy the practice!  

So hop aboard the Rocket Ship and prepare to take your body places you never thought possible. Take your mind to new levels and ultimately connect the body and mind through the practice creating the best version of yourself!  

I am more than happy to lead privates, semi privates, group and corporate classes! If you have any questions at all please let me know.   

Namaste,

Libby McAvoy

PS - I want to give a big shout-out and thank you to Amber Espelage!  Under her excellent teaching and guidance I became 100 hr certified to teach Rocket Yoga.

Fresh, Simple, Delish.... Summer Harvest at Its Best!

Summer is the perfect time to visit your local farmers markets because the produce is super fresh, ready to eat, local and oh so yummy.  You even get to meet the farmers who grew it, so you know where your food comes from and you are supporting your local economy. Better yet, you can support local organic farmers, which assures that your family will not be eating GMO's and produce that is potentially contaminated with the residues of hazardous herbicides and insecticides. After all the health of your family is of utmost importance!

Findlay Market, the oldest farmers market in Ohio. Located in Downtown Cincinnati, it was established in 1852.

Cooking at home is not only theraputic, it also gives you the ability to control what goes into your food, which in many cases can make it healthier by using less added fats, sugar and salt. If you have children, by all means get them involved too!!! The more they participate in cooking with you, the more likely they are to try new things and consume a broad spectrum of healthy fruits and vegetables. The younger ones can pour and stir. The older ones, with supervision, can start to chop, slice, measure and use the stove.

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Farmers markets have so much more than just fruits and vegetables! Local honey is incredibly healthy and can help prevent local allergies. You can find handmade candles, baskets and other goods as well!  

When I grew my first garden in 2010, I planted eggplant and that was the first year my kids tried eggplant Parmesan and loved it! They ate it because they thought it was so beautiful! It is easy and fun to eat colorfully in the summer and it is proven that the more colorfully we eat, the more likely that we and our children will receive the essential vitamins, minerals and antioxidants that we need to grow and live a healthy lives.

Take your time, talk with the farmers, enjoy the experience! 

For or those who do not like to cook, or live alone and feel overwhelmed by too much food when you cook, I get it! But, summer is a great time for simple, healthy dishes where portions are easy to control. By shopping at local farmers markets you can buy single amounts of tomatoes, zucchini, corn, cucumbers, small eggplants... The possibilities are endless!  

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Totally yummy and easy to make tomato & zucchini casserole.

Here are some incredibly simple and healthy meal ideas that take less than 15 minutes to prepare and are best prepared with fresh and local veggies in the summer:  

TOMATO AND MOZZARELLA SALAD

1. Slice fresh tomato, top with mozzarella cheese, drizzle with good balsamic vinegar and sprinkle with salt. Also feel free to add fresh basil leaves. Mmmm, it tastes so incredibly delicious this time of year! *Tip: no need for oil here- save it for your bread to go with this and you have a complete light meal. 

Nothing beats a fresh summer tomato.  There are many types of tomatoes so again, talk to the farmers and they can direct you if you do not know which kind you want.

GRILLED SEASONED CORN ON THE COB

2. Peel the husks from an ear of corn, lightly drizzle with extra virgin olive oil, sprinkle with salt and pepper, feel free to add the seasoning you like such as cumin, chili powder, garlic, tumeric... Grill 5-10 min. Cut off the corn off of the cob and toss it with black beans, cucumber and tomato. Finish it with 1T of red wine vinegar and salt to taste.  Top it with feta or blue cheese if you like and enjoy! 

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Fresh basil

FRESH HOMEMADE PESTO

3.  Place a cup of basil in a food processor, add a clove of garlic, a sprinkle of salt, 1/4 cup Parmesan, and the juice of half a lemon. Start to blend, slowly add good quality extra virgin olive oil just until blended (maybe 1/4 c). Use this pesto on roasted grilled veggies, eggs, pasta, steak or chicken if you eat meat, potato salad w green beans... It will keep 1-3 days in your fridge. It is also great drizzled over the tomato mozzarella salad or on a sandwich!

Visiting farmers markets can also be fun on vacations.  This is a market in Palm Springs, Ca.

Make plans to visit your local farmers market this weekend and try one of these delicious and easy to make recipes. You'll be so happy that you did!

Happy Healthy Eating,

Libby

PS - If you are concerned about the the food that you are feeding your family and its impact on the environment, I highly recommend the documentary film, "Food Inc." Check it out on Netflix or YouTube and tell me what you think.

Learning the Art of Surrender when Faced with Life's Challenges

We all face challenges at different points in our lives. It is how we manage the stress of these challenges that matters. The truth is what doesn't challenge us won't change us. And we ultimately grow stronger with each challenge that we conquer. But... As a whole, we are resistant to change. We resist change for two main reasons, in my humble opinion, and please feel free to comment below on how you feel! I feel we resist change because of fear and attachment to the outcome.  The truth is without change there is no growth and without growth we remain stagnant. 

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We are taught as a society that quitting is giving up and that is a sign of failure. But many times it takes the most successful person to recognize that it is time to move on. I would rather call it surrender. Surrendering is far different from quitting. It means acceptance of what is without battling against what you thought it should be. It is the full release of the ego centered mind. It is a full letting go...  

Anytime you feel stress, be it from a relationship, work, school, traffic, financial pressure, just surrender to what is and let it be. Breathe, release, let go. Sometimes this requires big life changes and breaking through major barriers of fear, but please believe me when I tell you it is so worth it! I have lived through this so many times in the past six months.   

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Most recently I closed my yoga studio. This was heartbreaking! At first I saw it as failure. Then I took some deep breaths and practiced everything that I truly believe from my years of yoga practice, spiritual studies and business lessons. I realized it was not at all a failure, but the beginning of the best journey of my life. My friends and family stepped up so beautifully, moving me out of the studio, showing up with meals and pies, hugs, notes... And this week a HUGE limb mysteriously crashed down in my backyard. It was not raining. There was no wind. Miraculously my dogs, who were playing in my yard, were not seriously injured or worse.  It was a really close call for Luna, but she fortunately escaped unharmed. Anyway, my daughter's friend showed up without being asked, cut up the wood and hauled it away. He even cut my grass. These acts of kindness are the light at the end of the tunnel. Accept the kind acts of others, surrender pride and practice gratitude.

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So you see, I never needed the studio. That was just the physical space that allowed me to bloom for a short period into who I am today. I can do my work anywhere, which is a liberating feeling. I am unbound and so aware of the miracles around me. I have let go of almost all fear (I am still human so...). I practice complete and full acceptance of myself and others and I welcome change. Surrendering to what is and what will be is my new motto because the truth is we are in control of very little. We can control our breath, our thoughts, our behavior toward others and our reactions and that's about it my friends!  

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Truly, I have been touched by the outpouring of support. Once I surrendered, I realized the difference between surrendering and quitting. I felt tremendous relief. Quitting implies failure. There was no failure in closing my studio. There is no failure in divorce. There is no failure in changing careers... Sometimes making a decision for change is the most courageous thing you can do to propell yourself toward upward growth. Surround yourself with like minded, positive, supportive people and everything will be ok. Listen to your intuition. Trust, trust, trust...  

Faith & Hope, 

Libby

PS, I hope you will watch the video below for many reasons.  Music touches our souls and affects our emotions in many ways.  The message is to simplify, which is so beautiful and is one part of the 8 limbs of yoga, which is non needing and non hoarding, which goes in line with the Yama of Aparigraha, and also in line with the Niyama of Santosa, which means contentment or being happy with what you have.  Ultimately, once you realize you have all that you need, you will be a much happier person.  Yoga is far more than a practice on the mat ;)

Have the Courage to Try and the Vulnerability to Remain Open

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Many people never go after their biggest dreams in life. It takes a lot of courage and you have to let go of your fears, including the fear of failure. Once you do, however, there is an incredible freedom on the other side. It is through challenges that we learn how much we are truly capable of achieving and through this process we grow. 

I went after my big dream much earlier than I had anticipated. I opened my studio about a year after finishing Yoga Teacher Training. Everything fell perfectly into place and suddenly my dreams were coming true. But owning a studio comes with its own challenges. I loved helping people, inspiring them, being inspired by them, and seeing them conquer their goals! The reality of running my studio, however, was that I was like a volunteer who had tons of responsibilities for the past two and a half years. I never took a pay check. I covered my employees and overhead, but I did what I did out of the love and joy of it. So recently I had to make a critical buisiness decision to close the doors to my physical studio. Some may see this as failure, but I do not. It was my greatest success to date because I pushed through more fear than you can imagine and came out a stronger person. I met the most amazing people who changed my life, enhanced my soul, and helped me to grow.

My daughter was there when we remodeled the studio before moving in and we put in countless hours sanding, cleaning, painting... AND she, and her friends (to whom I am so very grateful) were there to help me move out. After cleaning, I finally lost it. My lip started to quiver and tears rolled down my cheeks. Tears of joy for all the amazing memories. Tears of sadness for this chapter ending. Then I looked at my beautiful daughter and she was sharing the exact moment. The love and vulnerability was so beautiful. We shared a hug and wiped our tears. Not all good things come to an end, but many do.  And often it is because something better is on the way.  What is meant to be will be and we have to TRUST rather than fear. 

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My last photo before turning in the keys to my studio.  So grateful!

This was just the start for me. I do not know exactly where I am going next, but I know I need to teach and continue this amazing journey. I know now that there is nothing to fear! If we do not ask, we never know! If we do not try we can never conquer! We must remain vulnerable and open. So here you go. I am real. I cry, I laugh, I get scared, I get frustrated, but mostly I live from a place of love and acceptance. I accept my past, I accept my present and I welcome my future! 

Thank you for being a part of my journey!

Love & Light, 

Libby

P.S. - I had an incredible landlord who was easy to work with and who made closing a very positive and uplifting experience.