7-Day Challenge – Daily Self Check-In – Day 3

Today is day 3 of the “7-Day Daily Self Check-In Challenge.” I’m doing this every day this week to help you remember to check in with yourself. A little self-inquiry reminder. So right now, I want you to stop whatever you’re doing and take a few deep breaths. Now ask yourself, how do I feel right now? Am I feeling any physical pain? Am I tense, tight? What about my emotions and feelings? Do I feel calm & collected, scattered, sad, anxious? What can I do right now to take care of myself? ⁠

⁠My mindfulness tip for today is to move your body. Move any physical or emotional stress, anxiety & tension out of your body via any type of movement that resonates with you. Movement is incredibly healing and we hold a lot of stress & tension in our bodies. We also hold a lot of emotional pain in our bodies as well. If you can’t do this exercise right now save this post for later and give it a try. 

That’s it for today, I’ll see you tomorrow, have a good day!

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Mindful Morning/Evening Guided Writing Prompts

Try this simple writing prompt as a way to incorporate more mindfulness into your daily routine. Guided self-inquiry writing prompts like this can help you start your day out right & end your day with more calm & peace of mind ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

What Is Mindfulness, Anyway?

Mindfulness is the practice of cultivating moment to moment nonjudgmental awareness into your daily routine. Mindfulness can help to reduce stress & anxiety and bring balance and peace into your life. ⁠

⁠“Mindfulness is like that—it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.” – ⁠Thich Nhat Hanh⁠

⁠When working with clients I specifically focus on mindfulness & meditation techniques that allow them to bring attention to whatever is coming up for them physically & mentally in their day-to-day lives without trying to change, manage, or shape their experience. The goal is to observe & let it be. Eventually this practice will lead you to greater knowledge about the root cause of these feelings & emotions. Once you get there, you’ll have a full mindfulness toolbox to reach into. These tools, along with your hard work, will allow you to begin to heal.⁠

⁠An easy way to bring mindfulness into your daily life is to ask yourself some simple questions every day. Guided writing prompts can help you track patterns in your life that might go unnoticed without closer attention. I’ve listed some below to choose from but you can also purchase journals with built in prompts online. The one I’ve used the most is:⁠ 📚The Five-Minute Journal⁠.⁠

⁠Until you find a method that works best for you, here are some questions to get you started ❤️  ⁠

⁠START OF DAY 🌞⁠
🧐Choose three words to describe your current state of mind?⁠

⁠🧐If your body could talk to you right now, what would it say? What does it need?⁠

⁠🧐If your feelings & emotions could talk to you right now, what would they say? What do they need?⁠⁠⁠

⁠🧐What are you most looking forward to today?⁠

⁠🧐What small thing can you do to make today better? ⁠

⁠⁠⁠END OF DAY 🌜🌛⁠
🧐List 3 things that brought you happiness today? ⁠

⁠🧐What’s 1 lesson you can take away from the experiences you had today?⁠

⁠🧐How could you have made today better?⁠

⁠🧐What can you do right now to prepare yourself, physically & mentally, for whatever you have planned for tomorrow?

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo @jessicaczarneckiphoto

Let’s Talk About Yoga Bullies

Have you ever had a bad experience in a public yoga class? If you said yes you’re not the only one. More than 50% of clients that come to me (I specialize in private coaching sessions) state their reason for pursuing private sessions as having bad experiences in public yoga classes. So today I want to talk about yoga bullying & peer pressure.⁠

⁠Don’t get me wrong there are PLENTY of amazing yoga teachers & studios out there, I have a few favorites of my my own, but even I’ve had some bad experiences.⁠

⁠I started doing yoga many years ago as I was told it was a great way to get exercise without hurting my joints or causing inflammation since I have Lupus. First of all, yoga is not one-size-fits-all. There are several styles that caused my body distress, but after years of trying things out I found Iyengar yoga & it became my happy place, but on my journey to this happy place I experienced a lot of pressure! It was so confusing. Wasn’t yoga supposed to be about my inner journey, no ego, pride, competition or judgement? That was not my experience, it is now, as I’ve found my people & practice that work for me, but over the years I’ve been pushed extremely hard by yoga teachers, told to preserve through the pain. I’ve been adjusted aggressively in class & called out publicly for using modifications when a pose didn’t feel safe for me. Once a teacher even told me there was no reason I shouldn’t be doing Handstand without modifications. I call bullshit! I was proud of myself! I was proud of not being in a hospital bed, or on a ton of medication. Doctors told me I was going to die, but I was in a yoga studio moving my body, that’s all that mattered to me. It’s MY practice, it’s YOUR practice! Do what feels safe for YOU! Pick a style that feels good in your body. Modify if you need to. Close your eyes, breath & listen to YOURSELF! Find a teacher that makes you feel empowered & challenged in a way that feels safe for you, your body & whatever ailments you might be dealing with. This practice is about self-inquiry & growth, not just on a physical level but also mentally. Move your body in a way that feels good & trust yourself. Feel safe! Feel empowered ❤️

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo @jessicaczarneckiphoto

Choosing The Right Exercise Plan For You

Did you guys know I have Lupus, I never talk about it so I wasn’t sure, lol 😂 Today I want to talk about my yoga/exercise experience while struggling with an inflammatory disease. Before we get started let me explain, my body is mad at me A LOT! I have built a very strong preventative medicine toolbox over the years & I feel better than ever but I’ve definitely struggled & still do from time to time. Throughout the years I’ve dealt with fighting kidney & pancreas failure, permanent muscle atrophy, chronic infections in my heart & lungs, confusion & memory loss, LOTS of body aches & pain & chronic inflammation in my entire body…to name a few things. Finding a form of exercise that doesn’t add to the physical & mental pain has been a STRUGGLE.  I can’t run, I can’t overheat, I can’t do anything high impact & let me tell you, yoga is not one-size-fits-all. 

It took a long time for me to test out a lot of different yoga styles & forms of exercise to find what works for me, so here’s my best advice…DO WHAT’S RIGHT FOR YOU & ONLY YOU! 

Block everything else out! I don’t care if someone else with Lupus can run, I can’t & it makes me feel like shit, so I don’t do it. Instead I do incline training. I can’t do Plyometrics, HIIT or CrossFit; but I can hike & do yoga & pilates. I can’t do hot yoga, but I can do all the Iyengar yoga I want. 

Everyone is different & we all need different things. I know there’s a lot of noise out there, lot’s of opinions, lot’s of advice, but I’m here to tell you, only my advice matters…just kidding, lol 😂 Jokes aside, all that matters is what feels good in your physical & mental body. Play with lots of different stuff, test it out, if you hate it & your body hates it move on to something else. I promise you’ll find something you love that also agrees with whatever “ailments” you’re dealing with, I did ❤️

This is a personal journey, don’t let anyone tell you any different. There are SO many choices to pick from, take some time to figure out what works for you & take care of the only body (home) you’ll ever have ❤️If yoga happens to be your #1 pick you should hire YogiNest to train you, I hear they’re the best… I had to 🤣

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo @jessicaczarneckiphoto

Focus on what you CAN control vs. what you CAN’T!

What’s 1 thing you can control right now? ⁠⠀
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I remember sitting in therapy, a long time ago, discussing a difficult person in my life. My therapist said, “you have 2 options, you can walk away, or YOU have to change.” I wanted to tear his entire office to shreds! Why should I change? They were the shitty one! They caused me pain! WHY SHOULD I HAVE TO CHANGE?⁠⠀
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I get it now! I had to change because there is only 1 thing we have control over, OURSELVES! We have control over what we do, how we react & whether we take steps forward or remain stuck in old patterns.⁠⠀
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Currently, our planet & everyone on it is being challenged. Lives & jobs are being lost, the world as we knew it is gone. Things WILL get better, but they’ll look different. We have little control over what’s going on, so I want to talk about what you do have control over. ⁠⠀
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Let’s shift our focus, dialogue & conversation from what we can’t control to what we can. The story we tell ourselves is powerful, but it’s not always true, let’s change this by focusing on what we CAN control:⁠⠀
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⚪️Breath – come back to your breath anytime you feel like your world is spiraling – breathwork can help you feel more grounded, centered & less stressed⁠⠀
⚪️The food we power our bodies with ⁠⠀
⚪️Choosing to exercise so our bodies can be strong & flexible ⁠⠀
⚪️The people we allow in our lives⁠⠀
⚪️Our environment – you’ve heard people say, you are what you eat, same applies for the environment you choose to subject yourself to⁠⠀
⚪️Carbon footprint⁠⠀
⚪️Mental health – seek professional help if you need it, talk to a friend/family member, meditate, journal, practice mindfulness techniques. Your brain is a muscle, it needs exercise too⁠⠀
⚪️Taking care of yourself – it’s the most important relationship you have. If the relationship you have with yourself is strong chances are the rest of your relationships will follow suit⁠⠀
⚪️How you react to people & things around you⁠⠀
⚪️How you act on your feelings⁠⠀
⚪️Gratitude – Focus on what you have vs. what you don’t⁠⠀
⚪️When to walk away⁠⠀
⚪️Self-talk & inner dialogue⁠⠀
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You have more power than you know. Focus on what you CAN control vs. what you can’t ❤️

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by @jessicaczarneckiphoto