Why Making Time for Yoga is Essential this Winter

January 15, 2018

Call it what you want – the “winter blues”, “post holiday-rush”, your “New Year Resolution pressure” – let’s be real, sometimes the “season of joy” can be anything but that. It’s the time of year when our routines succumb to our traveling demands. We become restricted by the amount of daylight, pick the holiday party over our workout, or simply don’t feel like leaving our warm bed. Just when we want to let our yoga practice takes the back-burner, now more than ever is when we should be making the small action of prioritizing our health. Here’s why:

1. Bust the Hustle

Despite what our shopping, holiday party, and traveling schedule may suggest – this isn’t the time to let your yoga practice slide. During the holidays, we often experience increased stress and tension, keeping us in “fight-or-flight” mode. Setting aside an hour for yourself to do yoga helps slow down the mind and body – activating our parasympathetic nervous system (our “rest-and-digest” mode). Adding some movement and mindfulness not only helps us beat the busyness and be fully present in the wonderful season, but makes getting back into a routine following the holidays a bit easier.

2. Escape the Chill

While I commend you for toughening out the snow and making time to run in 20-degree temperatures at night – how about thawing out your frozen muscles by letting us turn the heat up for you? A nice slow flow in the warmth is great for increased joint lubrication, sweat, improving range of motion, and mixing up your exercise routine, all while embracing your imaginary exotic beach trip in the toasty, 85 degree room.

3. Kick the Cold

The short days and decreased light during the winter leave us more likely to get sick. With less sun (decreased Vitamin D) – our immunity is suppressed, as well as our mood-boosting hormone, serotonin. Movement is key to making the mind and body happy. Less sick days, more joy – it’s a win-win.

4. Lift your Spirits

Forget about moving to compensate for the occasional overindulgence of holiday treats – but for your mood! Exercising can improve seasonal depression and improve mental health by lowering our stress hormone, cortisol. On top of a great workout, a 2013 study found listening to upbeat music significantly improves mood in the short and long term – and our teachers playlists don’t disappoint.

Whether you are feeling the post-holiday winter blues, or the rush of the season. Maybe you need a recovery day, or it could be time to challenge yourself. Do you need a de-stresser or an up-lifter? Yoga practices can be energizing or calming. The point of picking one or the other is to bring yourself into balance – check in and see what your body needs this winter.

— Amanda Presgraves

Amanda is a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Image: a4gpa/Flickr via Creative Commons license 2.0

Five Healthy Holiday Gift Ideas

December 14, 2017

I suppose my giving of “health” began as a frugal child. I would make “passes” for my parents — massages, baths, manicures, cooking dinner — what initially may sound like a lame cop-out for being stingy with gifts always came from a good place. I’d always rather make something. These are often the gifts that we still talk and laugh about (and what they claim to still be their favorite gifts). The moment of giving lasted beyond the opening of a gift; it was an experience we shared with each other.

It’s easy to get caught in the holiday rush. Instead, we can harness this energy to not only improve the lives of others but also ourselves. There is evidence that gift-giving can secrete “feel good” chemicals in our brains — serotonin (a mood-mediating chemical), dopamine (a feel-good chemical), and oxytocin (a compassion and bonding chemical).

If you’re looking for a list of tangible item recommendations, read no further. Of course, I have a list of my favorite, timeless items that have elevated my health and that of others. Today, you’re not going to find a gift guide from me promoting certain products. Rather, I’m going to give you the tools to create your own list in a way that will benefit you and those you love. Below are five ways to give the greatest gift of all — health.

1. Support

As Kanye West says, “my presence is a present.” Gather the friends, gather the fam. These times together are mutually beneficial for your health and your guests. According to a study published in the International Journal of Psychophysiology, people who gave social support to others had lower blood pressure than people who didn’t. So throw that holiday party, invite the family for dinner at your house, and use this time to be present with those around you.

2. Volunteering

Do this on your own or as an activity with the family. Studies found that giving has numerous health benefits: lowering blood pressure, increasing self-esteem, decreasing depression, lowering stress levels, and contributing to a longer life and greater happiness; “Researchers also found that people who gave their time to help others through community and organizational involvement had greater self-esteem, less depression and lower stress levels than those who didn’t.” Biologically, this makes us feel good, “activating regions in the brain associated with pleasure, connection with other people and trust” and stimulates the reward center of the brain.

3. Thought

Sales, gadgets, brands…we can become inundated with material items and fads. There are plenty of ways to give with creativity and thoughtfulness that has meaning beyond the latest trend. If you really still feel you want to buy an item, think about the person’s goals, small comments, and how you could help foster a healthier work, sleep, home, and fitness environment that they experience every day.

4. Experiences

Last year, my mom bought me passes to yoga for us to enjoy together. Improved health can come in many forms — information, workout classes, equipment, books, gadgets, services, etc. This has been a gift that not only allowed us to improve our health, but an activity that we could continue sharing with each other all year. Please visit Flow Yoga in Leesburg or Ashburn to purchase passes.

5. Yourself

Lastly, who says gifts have to come from others? What about giving to you? It’s a beautiful thing to give to others, but never hesitate to invest in yourself, and honor all YOU deserve. Most importantly, take a moment to appreciate the gift of health you already possess – perhaps you made incredible progress this year, overcame an injury or challenge, achieved your fitness goal or you simply have an able body. Appreciating your own health allows you to better give to others.

— Amanda Presgraves

Free Ways to Achieve Wellness Every Day

October 16, 2017

In a time when wellness seems to only be available for the elitist – sipping on $15+ over-priced green juices, supplementing with magic elixirs, and traveling to exotic spa retreats – it’s important to emphasize the plethora of beneficial self-care practices that can dramatically improve the quality of our life.

Wellness goes beyond the lavish and common “treat yo’self”, but a consistently active and evolving process. We can make self-directed and multi-dimensionally fulfilling choices toward an existence at our greatest potential. While a magic guru is nice, and I’m all about investing into our health, I’m more so for the simple ways in which you can achieve control no matter your circumstances.

Flow supports those simple ways through welcoming all levels of practice, nurturing a supportive community, and providing various activities outside of yoga, such as the September month of wellness. Whether you participated or missed out on the various activities that introduced simple and free self-care habits focusing on six dimensions, it’s worth reading on for a review that can help us achieve balance in all dimensions of our life.

The six dimensions and related activities are:

Physical – the treatment of our body – regular movement, nutritious food, care, avoiding harmful habits.
- Organized activities: Yoga class, mindful walk, dog walk night, mindful eating
Social – the connection, relation, interaction and communication with others – building community, contributing and engaging in the world in our own comfortable ways
- Organized activities: Happy hour yoga, mindful walk, dog walk night, book club discussion, conscious curiosity
Emotional – the ability to understand and express – aware, in touch with our personal development, life approach, thoughts and feelings.
- Organized activities: Journaling, restorative classes, conscious creativity, doodling, painting
Intellectual – the stimulation and engagement of our mind’s capacity – lifelong learning, creativity, problem solving, skill building, thinking.
- Organized activities: Reading/book club
Spiritual – the sense of meaning and purpose from which we view the world – guiding values, ethics, morals.
- Organized activities: Meditation, reading, sound bath
Environment – the surroundings and conditions which we live and work – identifying and positively contributing to our world through work and volunteer, respecting nature and gaining fulfillment from our surroundings.
- Organized activities: Park clean up, mindful walk/bike

After participating in the month of wellness, the activities at Flow I enjoyed most that didn’t cost anything included:

Physical: Enjoying a bike ride on the W&OD
Social: The relationships built upon happy hour yoga interactions
Emotional: Yoga Nidra
Intellectual – Kombucha making class
Spiritual: Mindful eating/meditation
Environmental: Mindful walks (and the writing of this..while enjoying the Fall weather!)

And consider the following easy acts of wellness that you can achieve:

Movement
Sleep
Space for yourself
Mindfulness
Conscious care for yourself and others

These five small investments we can make each day can cumulate to an incredible return on the wellness of ourselves, and thus enrichment of the world in which we live and interact. Wellness is more than going to yoga once a week and checking it off your list of things to do or dimensions to fulfill. Wellness requires introspection into what our body needs and demands. One week may differ from the other, and certainly among individuals. What balance means to me now is different than a few months ago, and what it will mean in the future.

There is an interconnectedness and overlap of each dimension and how it contributes to a healthy life. For me, that activity is exercise. Exercise is not only a physical practice but often spiritual, emotional, environmental and social. I can even argue intellectual, as it’s a time I can listen to a podcast or process current problem solving. What’s that activity for you?

Continue to find those activities that support and serve your well-being! For me, I’m grateful for a studio that emphasizes multidimensional and holistic wellness — understanding yoga is a component of our well-being and is dedicated to supporting the community in multiple ways to satisfy a healthy life.

— Amanda Presgraves

Written by Amanda Presgraves. Amanda a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Four Benefits of Hot Yoga

July 7, 2017

With 100-degree days upon us, sometimes the last place people desire being is in a heated room for 75 minutes doing hot yoga. However, during the peak of summer at Flow Yoga, I say keep bringing the heat when it comes to my classes.

Here’s why hot yoga is a great idea, even in summer:

Detoxification benefits: For starters, the detoxification from the flush of toxins (aka things just need to get moving through our bloodstream, digested, excreted) – heavy sweating and moving speeds up that process. Buh-bye junk. Hello rejuvenation. Thank you, hot yoga.
Muscular benefits: Increased body heat increases muscle elasticity – setting us up for a safer, deeper stretches and movements. Yay to less injuries and approaching safer postures! Hot yoga is good for our muscles.
Cardiovascular benefits: Heat increases energy expenditure and effort, thus elevating our heart rate. This not only increases work effort but delivers the benefits of a cardiovascular workout on top of the already developing flexibility and strength. Hot yoga helps make our hearts healthy.
Mental benefits: With our body at an optimal temperature, we can focus on deeper breathing – relaxing our body and mind. This improves mental concentration and “flow.” Hot yoga helps our brains.

The key to a successful hot yoga session in summer is adequate hydration. Hydration is needed for improving muscle elasticity and recovery, brain function, digestion, and for maintaining our body’s homeostasis. In addition to water, water-dense foods can help – Flow recently surprised us with watermelon after class! This fruit provides multiple post-workout benefits; with 92% water it packs a rehydrating punch and is full of amino acids (L-arginine and L-citrulline) boosting athletic performance and aerobic cellular function. Coconut water‘s replenishing natural sugars and electrolytes can be helpful as well. Here are some other post-yoga hydration potions to try:

Blend a few cups of cold, diced watermelon with a handful of mint in a blender for 1 min.
Blend cucumber, watermelon and ginger in a blender, squeeze in lemon, pour over ice and top with seltzer water.
Freeze watermelon cubes for 2 hours, blend watermelon fresh strawberries and mint until smooth and frothy.

Finally, if you are new to hot yoga and it seems hard at first, remember that our bodies quickly acclimate. If you find yourself dripping wet after class, that means you are effectively cooling off your body and adapting to the heat well. In as little as 10-14 days we begin to sweat more efficiently (thus more quickly with less energy demanded). Plus, Flow teachers always encourage us to go at our own pace – if rest is needed, take a sip of water and recover in Child’s Pose.

Periodization and Transition Phases

June 28, 2017

“The dream you are living is your creation. It is your perception of reality that you can change at any time. You have the power to create hell, and you have the power to create heaven. Why not dream a different dream? What not use your mind, your imagination, and your emotions to dream heaven?” –
Don Miguel Ruiz, The Four Agreements, Love More, Fear Less

Chris Oemler recently shared this quote in one of her classes at the Leesburg studio. I often think of life in terms of training periodization cycles – here’s a very simple picture to visualize how training periodization works (simply put, purposeful waves). There are cycles of grinding and maxing out, testing your limits – but to grow and optimally perform, these challenging times must be followed my rest, relaxation, and recovery.

In yoga, sports and life this occurs on macros and micro levels – the “micro” rest at the end of each yoga practice or the “down” periods (transition phases) in life (like having a nice Memorial Day week vacation!). These take the form of rest and reflection, allowing one to process absorbed knowledge and experiences, realize what you’ve even accomplished, and take a moment to learn from the past. If you push too far without this rest, hard work and training will be wasted; you risk injuring yourself, you burn out, and you simply become over-trained, not yourself and no longer engaged and benefiting from the process and practice.

Of course, no surprise…like many of us do, I approached last week with ambitious intentions – the business plans I would write, the personal projects I’d complete, etc. Yet, the moment I finished those final exams and completed the long trek home…all I could do was sleep (and eat). Like myself, many of us are unaware how exhausted we’ve become.

Three years ago, when I was forced to do nothing but think while recovering from my hip surgeries due to over-use injuries (something I never paused and stopped to do), I promised myself that I would intentionally plan time for this in the future. As stated earlier, this rest is essential for growing or else you burn out, or get sick, off-track, etc. and eventually are forced to stop.

Often our greatest ideas, insights and intuitions come after we’ve taken a break – whether that’s meditation, a step away from the office, a walk, or vacation. Like a taper from training, at first, we feel ‘off’ or may question if we’ve even put in our best work…especially if we are letting ourselves rest. Was ‘my best’ good enough? Could I have done better? Will it pay off in the end? In sports and life, there’s uncertainty between the point of hard work behind us and not seeing results. However, along the way you trusted in this process, so shouldn’t you believe in the outcome?

In sports periodization, after a week’s rest, our bodies hit a point where rest kicks in and our body can perform optimally. The accumulation of learning, work, and training experiences…and we realize “we still got this”…we’re on the right track. This “performance test” extends beyond a sport competition but comes in many forms – often life’s challenges, ideas or direction for what’s next.

In training and in life, it’s hard to stay in your own lane, or even your own mat. We all have different goals – but we often get wrapped up in what is going on around us. There’s a balance to be found between surrounding ourselves with people who challenge and support us with while also maintaining focus of our own training strategy.

Ruiz also wrote, “Imagine living your life without being afraid to take a risk and to explore life. You are not afraid to lose anything. You are not afraid to be alive in the world.”

It’s only after these tests you realize it was irrational to have ever worried or questioned yourself. This emotion of uncertainty or fear is purposeful – because without out any sort of discomfort, we would casually go about life, perhaps not attentive, without anticipation, never feeling the extremes, no satisfaction or appreciation.

“Imagine living your life without fear of expressing your dreams,” Ruiz writes. “You know what you want, what you don’t want, and when you want it. You are free to change your life the way you really want to. You are not afraid to ask for what you need, to say yes or no to anything or anyone.”

The following of a challenge or test of performance is an essential time to redirect our focus and make changes to the next cycle according to what’s working and what’s not working (and also what you may want to try experimenting). Whether you are approaching summer, a new job, the end of a school year, or any transition phase – it’s a great time to refocus and align with our goals. Remembering to rest, dreaming the life we want to live, following what we love, acting in alignment with our long-term goals, serving other’s, and fearing less.

— Amanda Presgraves

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