100 Days of Crazy Healthy Week 11

Welcome to Week 11 of 100 Days of Crazy Healthy! By now, you may be feeling a little overwhelmed, bored, or discouraged with this process–and that is totally normal! It’s not easy to transform our lives! Practicing yoga every day, and changing our diets brings up our stuff–the emotional barriers that get in our way. To overcome these feelings, remember to stay in the present moment, and make one choice at a time. It all adds up, so even if you slip a little, remember that you can get back on track quickly, by recommitting to the program and believing that everything is possible.

For Week 11, we will add backbends to our daily yoga practice. This habit should take you approximately one minute each day. Choose one of the three poses below, and practice each for 10 full breaths, three times in a row. Full backbends are best practiced after sun salutations, standing poses, and twists, but remember that you can always use less intense backbends as stretches throughout the day. An example would be standing tall, stretching arms up with palms facing each other, and bending back slightly to stretch upper back only.

As always, feel free to contact me if you have questions! Good luck, and let me know how it goes!

Namaste~

Amber

Daily Habits For Week 11

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Enjoy quinoa with fruit and nuts, or a crazy healthy smoothie, for breakfast every morning.

4. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

5. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises, as described in Week 3. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

6. After practicing your core work, roll over to your stomach, and practice poses to strengthen your back, as described in Week 8. Stretch your arms forward, and legs straight back. Lift your right arm and left leg, lengthening forward and back, and hold for 20 breaths. You may break this into 2 sets of 10 breaths if you wish. If you feel pain in your lower back, lower your arm and leg until you feel balanced. Remember, it doesn’t matter what the pose looks like, as long as you are meeting resistance and breathing into it. Lower limbs to the ground, and repeat on the other side, also holding for 20 breaths. Next, lift both arms and both legs at the same time. Try to relax the lower back, and let the hands and feet lift as they reach. Note: the photo above shows the pose performed with palms facing the earth, but I prefer to practice these poses with palms facing each other. Both are correct, so you may decide which is most effective for your purposes.

7. Eat raw or roasted veggies with a healthy fat for your afternoon snack, as described in Week 3, or substitute a green juice, as described above.

8. Practice Pigeon Pose, for one full minute on each side, as described in Week 5. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

9. After practicing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

10. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake, as described in Week 4.

11. Practice twists for 30 seconds on each side (about 10 full inhales and exhales). As you twist, keep your mouth closed, inhale through your nose, and allow your inhales to fill the belly. As you exhale through your nose, draw the belly back toward the spine. Think about what is happening internally as you twist: the movement in the spine is creating more space in the body, and your breathing is applying gentle pressure to your internal organs, to improve how they detoxify your body.

12. Practice backbends for 10 breaths, three times in a row. Choose one of the poses below. Remember that back bending compresses the vertebrae, so it is essential to move slowly and with intention, keeping length in the spine as much as possible. Length is created by grounding through the foundation of the pose, and creating lightness and extension in the upper half of the pose. Also,   take care to keep the lower spine and butt relaxed at all times.

13. Find daily inspiration to keep fighting the fight on my Facebook page. And remember, you can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle.

We can do hard things, so trust the struggle. I’m always here to help, so please don’t hesitate to email your questions.

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100 Days Of Crazy Healthy Week 7

jeremypiven-yogaThe weeks are flying by! How did you do with quinoa last week? Did it simplify your morning routine? What were your favorite combinations of quinoa, fruits and nuts? Please share in the comments!

For the seventh week of our health challenge, we will continue with our commitments, and get in the habit of practicing yoga in public.

As an introvert, I found it difficult to stretch and exercise in public at first. I didn’t want to make a scene, or embarrass myself. It was only when I realized that stretching in public was an opportunity to inspire others to get healthy, that I was able to overcome my fear.

Once I stopped worrying about what everyone else was thinking, and trusted the struggle, I realized that the fear was not founded in reality. That it wasn’t crazy to stretch in public–it was smart! That is the word that is used over, and over again, when I practice yoga in public. Strangers walk up to me and say, “That is so SMART!” I should be doing that, too.

So, with this in mind, your challenge this week is to get creative with how you use your time. When you find yourself waiting around, don’t just stand there…bust a pose! It doesn’t matter what you do, just do something! If you need a little inspiration, look through the “Yoga Everywhere” and “Power Poses” photo albums on the Facebook page for My Crazy Healthy Life. And, by all means, share your #yogaeverywhere photos on our page, so you can inspire others to get a little crazy in the name of better health.

Daily Habits For Week 7

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Enjoy quinoa with fruit and nuts, or a crazy healthy smoothie, for breakfast every morning.

4. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

5. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.

To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.

To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.

6. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

7. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake.

8. Practice Pigeon Pose, for one full minute on each side. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

9. After practiing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

10. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.

*Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.

 

 

Yoga & Real Food With The Fam

 

ImageHappy summer! Did you start 100 Days of Crazy Healthy yesterday? It was a challenge for us to get started, because we were on vacation at the lake with some other families, but we did it! I was surprised that the girls really liked the tongue scraping and the lemon water. They have done sun salutations before, but it was really fun to practice them together with a family goal. I am also happy to report that I got up early to practice sun salutations with Hubby and the girls today, so we’re already done with Day 2. Yay!

No worries if you didn’t get to start the challenge with us yesterday. You can still start today, and make it 99 Days of Crazy Healthy! Start here. The point is to create new health habits, one day at a time, all summer long, so you will still benefit A LOT, even if you start one day late. To find the posts, type “100 Days” in the search box on my home page, or use the category cloud. I’ve posted the first 4 weeks so far, and will continue to post additional weeks as I get them written.

As you begin the journey, remember:

1) We already have everything we need to be healthy. No diets or trendy workouts needed, if we eat real food and practice resistance-based yoga every day.

2) Getting healthy is hard on purpose. Trust the struggle.

3) We are all leaders. Every choice we make informs the choices of the people around us. When we choose healthy habits, we inspire others to do the same.

4) Good health is the foundation for all of the other things we want in life, so we must make it a priority every day. Do whatever it takes to complete your mission.

5) You don’t have to do this alone. Invite a friend or family member to join you, and remember that I am here to help! Email any time with your questions.

Namaste,

Amber
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Salute The Sun For Better Health

When I was in 2nd grade, I lived in Nashville, TN. I had a friend named Katie, who was from England, and her father was a songwriter. It was the mid-1970s, and one of Katie’s father’s songs had just been picked up for a Coca-Cola ad. The song was an overnight sensation that has stood the test of time:

I’d like to teach the world to sing
in perfect harmony.
A song of peace that echoes on
and never goes away.

It’s a beautiful sentiment, isn’t it? I lost track of Katie when we moved to Washington, DC in 1979, but I’ve never forgotten her, or that song. It still gets stuck in my head, and makes me want to teach the world to practice yoga and eat real food. I’ve made it my mission this summer, to do exactly that!

If you’re tired of dieting, trendy workouts, and scheduling your days around exercise classes, join me for 100 Days of Crazy Healthy. It’s a free health challenge that will simplify your life, and empower you to get healthy for good. We will take 14 weeks to develop daily yoga and real food habits that are sustainable.

Sun Salutation B, as pictured in this video, is where crazy healthy begins. Practicing this sequence daily, memorizing it, and owning it, is essential for creating a personal yoga practice. It’s so simple, you might not think it will be effective, but knowing this sequence by heart will empower you to practice yoga anywhere and everywhere you go!

We will add additional poses to this foundational sequence throughout the summer, to create a full 30 minute practice, but only after you are really familiar and comfortable with Sun Salutation B.

Join me and my family on 5/26 as we begin the challenge. And don’t forget to post photos of your journey on my Facebook page. We are all leaders in this crazy healthy life, and our commitment to the challenge will help others be successful, too!

Namaste,

Amber

 

3 Things To Stop Doing Now, To Feel Better Next Week

Feeling off balance? Run down? Depressed? When it feels like there is nothing we can do to feel better, we can find hope in discontinuing habits that inhibit our health and happiness. Here’s three things that you can stop doing now, to feel better in a week or less:

1. Stop scheduling your workouts. Those people who never seem to worry about their weight, and always look strong and healthy? They have a secret. They don’t schedule their workouts…they just exercise whenever they can, sometimes 2-3 times a day, in 10-30 minute increments. They know that working out is hard by design, but have embraced the benefit it provides. The fabulously fit do not think of exercise as something they do…it’s just who they are! So, if you want to feel healthier next week, skip the Groupon for 20 classes at the yoga studio you can’t seem to get to, and learn how to practice yoga at home. Or keep a workout bag with you at all times, and go for 10 minute runs 2-3 times a day. And practice yoga poses during your lunch hour, in your work clothes (no mat necessary–think chair pose, forward fold, side stretches). It’s so much easier to squeeze in 10 minutes of yoga poses three times a day, than a 75 minute class 3 times a week. It’s also harder to reconcile skipping it, when it’s not taking a huge chunk of time out of our days.

2. Stop eating out. The inconvenient truth is that most restaurants are not in the business of helping people get healthy. They are in the business of selling food. To do this successfully, they must cut costs wherever possible. This often means serving food that has been preserved, genetically modified, artificially colored, and artificially flavored. Because restaurants are not legally required to share what is in their food, you can never be 100% sure that what you eat in restaurants aligns with the standards you keep at home. That doesn’t mean you should never eat out, just do so with awareness, think of it as a treat, and avoid it during the times when you are not feeling your best. Nutrient-dense, chemical-free foods prepared at home will serve you better (and save you money!).

3. Stop eating foods with added sugars. Sugar is a highly addictive substance–as addictive as heroin! The more we consume, the more we crave, and the harder it becomes to detoxify our bodies. Our bodies are designed to get the sugar they need from real foods (not the fake, processed stuff), so added sugars are unnecessary, and can be highly toxic, even in small amounts. Excess sugar in our diet causes depression and mood swings, affects our ability to make decisions, lowers immunity, and puts excess strain on our hearts. Trust me–you will feel much better if you get the processed sugary foods out of the house, and address your sugar cravings with foods from the earth. Ayurveda teachers that bitter and sour fruits, such as grapefruit and pomegranate, can stop a sugar craving in its tracks (it works for me every time!). If you’re not into the bitter/sour thing, though, strawberries, cherries and mango are great options when we just have to have something sweet…just enjoy with awareness, and in moderation.

For more tips and inspiration to get healthy and stay healthy this summer, join My Crazy Healthy Life  on Facebook and  join our 100 Days of Crazy Healthy Challenge! It’s FREE until Labor Day!

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photo: pouted.com

100 Days of Crazy Healthy Week 5

How did you do with the first four weeks of 100 Days of Crazy Healthy?

For the fifth week of our health challenge, we will continue with our commitments, and add hip openers to our yoga routine.

Hip openers are essential for creating balance in the body. Our hips carry a lot of emotion and stress that can become toxic, if not released. Daily hip openers help us stay grounded during difficult times, and can prevent injuries and falls that can become problematic as we age.

These poses can feel more painful than other stretches, because they endure a lot of impact every day. Remember to breathe deeply, and quiet the mind, to get the most out of your hip openers. The more the mind and body resist, the harder it becomes to open the hips.

Daily Habits For Week 5

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

4. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.

To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.

To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.

4. Drink a Crazy Healthy Smoothie for breakfast each morning. Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.

5. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

6. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake. Consider Dr. Fuhrman’s Nutritarian Food Pyramid (below) when making your choices.

7. Practice Pigeon Pose, for one full minute on each side. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

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8. After practiing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

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9. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.

You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.

100 Days of Crazy Healthy Week 3

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By Week 3 of 100 Days of Crazy Healthy, and it might seem that the very little has changed so far. This is on purpose! Small, intentional shifts are more sustainable than massive transformations all at once. Keep trusting the struggle, believe that you are making progress, and practice all of the crazy healthy habits every day, no matter what. Talk with your friends about your commitment, and remind yourself that every choice matters.

For Week 3 we will stick with the morning detoxification routine, 5 daily Sun Salutations, and a Crazy Healthy Smoothie for breakfast. If you are traveling and can’t make a smoothie, substitute whole fruit and nuts (raw is best) for breakfast. The fat from the nuts helps you feel full, and the nutrients from the smoothie will give you sustainable energy throughout the day.

This week, we will add a vegetable snack and core work to our daily routine.

Daily Habits For Week 3

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

4. Practice 5 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.

To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.

To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.

4. Drink a Crazy Healthy Smoothie for breakfast each morning. Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.

5. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

7. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.

You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.

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100 Days of Crazy Healthy Week 2

How did you do with Week 1 of 100 Days of Crazy Healthy? By now, you should be a little more comfortable with your morning routine and the Sun Salutations.  Week 2 will be exactly like the first, with the addition of a Crazy Healthy Smoothie for breakfast every morning. If you are not in the habit of making smoothies, this may take a few extra minutes, about 2-4 to gather ingredients, blend, and wash the blender afterward.

Daily Habits For Week 2

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Practice 5 B series Sun Salutations*, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

4. Drink a Crazy Healthy Smoothie for breakfast each morning. Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world.  Learn how to make Crazy Healthy Smoothies here. 

5. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.

You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to reach out with your questions.

 

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100 Days of Crazy Healthy Week 1

100 Days of Crazy Healthy is a FREE health challenge that will transform your life!

This program is based on the daily habits that helped me reclaim power over my health, and how I teach my clients to get healthy without spending money unnecessarily, feeling deprived, or risking injury.

Good health is cumulative–a result of wise choices, made over time. I learned this through personal experience, and created 100 Days of Crazy Healthy as the perfect program to transform your mind, body and spirit, if you trust the struggle, and do whatever it takes to complete your weekly habits.

The work itself is simple. We will move, breathe, stretch, and nourish ourselves naturally, every single day. It’s the every single day part that is essential, and makes it feel less stressful. Small changes add up over time, and help us reveal our best selves! Our attachments to what we have always done might make it feel difficult at first. Don’t let your brain stop your body from getting healthy. Remember that the secret to success is to trust the struggle, and do whatever it takes to complete the work.

We will add a few new healthy habits each week, for the next 14 weeks. They are not meant to replace what you are already doing–this in in addition to other workouts. Over time, you may feel that you have to make some trade offs in your workouts, but you will do so with the information you need to make wise decisions. Don’t worry about it now, though.

You may start the challenge any time you like. Those who start today, will complete the challenge by mid-August, and you will feel fabulous by Labor Day. The goals are realistic, and founded in concepts that have kept people healthy for thousands of years. This week, we are focusing on movement and self care. We will get to food later, once you are in the yoga habit.

Remember, you don’t have to go it alone…I am here to help! Reach out any time. I also highly recommend inviting a friend or family member (s) to join you. It will deepen your relationships, and leave you all feeling empowered to control your weight, moods, and habits. Just share the link to  100 Days of Crazy Healthy on Facebook, Twitter, or through email.

Daily Habits For Week 1

Practice these three habits, every day for 7 days. These habits are foundational, and will be built upon in the weeks to come. Do not stop doing your other workouts or other healthy habits, just add these three habits to your routine.

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon to the water if you would like.

3. Practice 5 B series Sun Salutations*, moving intentionally on each inhale and exhale, as shown in the photo. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing!  It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

4. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.

You can do this! It may seem too difficult to some, and too simple to others, but just believe. These daily habits are the beginning of becoming the crazy healthy person you always hoped to be. So, grab a friend or family member, and get to work. Don’t think, just do. I’m here to help, if you need encouragement, and would love to know how it goes. Send me photos or notes about your 100 Days of Crazy Healthy, and I will share them!

Good luck and namaste’!

Amber

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*To prevent injury, follow these guidelines: 1) Keep your tailbone tucked in standing poses, to prevent compression in the lower back. 2) Roll thighs inward and back in half lift and forward fold. 3)  Press into finger pads and lift the center of the palms in Down Dog.

Why Does It Take 100 Days To Get Crazy Healthy?

Summer 1998–After breaking my shoulders in a car crash, I could not lift my arms above my waist. I had to ask for help dozens of times each day, to reach things I needed. What I remember most, though, is not being able to wash my own hair. Hubby washed it for me, all summer long. It was frustrating, to not be able to do something so simple, that I had hardly thought about, until I lost mobility in my upper body.

It took years of consistent yoga practice to reclaim my flexibility in my shoulders. In the beginning, I thought the goal was to get back to where I was before the crash, but I was wrong. Something even better was waiting for me, when I embraced yoga as a lifestyle.

Little by little, I reclaimed my mobility. It made me happy, and made me thirsty for more. I wondered what would happen, if I kept doing the work, and kept trusting the struggle. Could I actually be more flexible than I was before the crash? Stronger? Happier?

The more I surrendered to the poses, the greater the rewards became. Learning the poses and reclaiming my flexibility was not the end game…something even better was beyond the goal.

This is why our summer challenge is 100 days long. The best things in life are cumulative, and earned little by little. Friendships, careers, faith, health, proficiency in the arts and sports, happiness–all of these have many levels that must be acquired over time. Patanjali, author of the Yoga Sutras, says it best:

“It is only when the correct practice is followed for a long time, without interruptions and with a quality of positive attitude and eagerness, that it can succeed.”

This photo, taken last month in Vero Beach, FL is a reminder of what happens when we practice crazy healthy for a long time, with awareness and commitment. There are no shortcuts to crazy healthy, only daily reconciliations with who we are, and what we want out of life.

Broken bones were my greatest barrier to reclaiming my health after the crash. What’s your greatest barrier today? No matter what it might be, there is a way to move past it. If I can do it, anyone can.

Join me for 100 Days of Crazy Healthy, and trust the process. You can start any time you’d like, but don’t put it off. Reject the voices that tell you it’s not important, it won’t work, it’s too difficult to change, or you don’t have time. These thoughts are founded in false beliefs, and bred by fear.

Seek the truth and believe that you can. Something bigger than your dreams is waiting on the other side.

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100 Days of Crazy Healthy, Week By Week

Are you ready to get crazy healthy with me this summer? If so, here’s what you should expect:

We will start out slow, adding 7 minutes of exercise and self-care in the first week (congrats who have already started–how did it go?). Each week, we will add a new focus that requires a few extra minutes out of your day. It will force you to make different decisions about how you use your time. Some of the distractions that you are used to, will have to fall away, such as TV, and social media. Remember, we are only doing this for 100 days. You can decide afterward if you want to go back to your old habits. For now, just stick with the program, and let go of that which is not essential, to make time for getting healthy.

The idea is to create new habits every week, and keep repeating them all summer long, until they become a part of who you are. Some of the habits will feel boring, such as repeating the same sun salutations every day. This is on purpose. Others will feel difficult. This is also on purpose. Your mind will try to dismiss them as unnecessary. Stories will show up for you about what is possible, who you are, who I am, and they will all create resistance to the journey. Pay attention to these stories, and ask yourself if they are founded in truth. If they are not serving your desire to get healthy for good, reject them, and get on with the work you need to do, to feel better by Labor Day.

By the end of summer, you will be spending about an hour each day on healthy habits, but it won’t feel like an hour, because it will be broken up into small increments, all day long. You may choose to do your yoga all at once, for approximately 30 minutes, or you may break it up. An example would be to practice sun salutations and core work in the morning, and twists, hips, back strengtheners, and balance at night.

Below is the the framework we will follow, to get crazy healthy before summer’s end. It may change slightly, based on feedback from participants, so check back here every week for specific instructions.

Also, feel free to leave your questions below, or contact me through my Facebook page. I’m here to help–don’t hesitate to reach out! And send me photos of your journey. Bust a pose in public whenever you can and invite strangers. They might hesitate at first, but eventually they will smile, when you tell them about your commitment to getting healthy, and you will leave them with a reminder to take care of themselves. And that’s what this is all about…being the change we hope to see in the world.

Namaste~

Amber

100 Days of Crazy Healthy

Week 1: tongue scraping, warm water first thing, 5 sun salutes (7 min)
Week 2: 2 extra minutes smoothie for breakfast (9 min)
Week 3: 2 extra minutes veggie snacks and 5 minutes core work (16 min)
Week 4: 3 extra minutes soup/salad for lunch or dinner (19 min)
Week 5: 3 extra minutes hips (22 min)
Week 6: 3 extra minutes quinoa for breakfast (25 min)
Week 7: 3 extra minutes stretch in public (28 min)
Week 8: 2 extra minutes back strengtheners (30 min)
Week 9: 1 extra minutes twists (31 min)
Week 10: 4 extra minutes green juice for snack (35 min)
Week 11: 1 extra minutes backbends (36 min)
Week 12: 5 extra minutes balance for core strength (41 min)
Week 13: 5 extra minutes meditation (46 min)
Week 14: 15 extra minutes preparing foods from earth (61 min)
last two days: 1 extra minutes of reflection and reconciliation, twice daily (63 min)

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100 Days of Crazy Healthy

This summer, my family and I will take the 100 Days of Crazy Healthy Challenge! Are you in? We will take 14 weeks and 2 days to get our crazy healthy on, adding a few new habits to our lives each week. If you join us before the middle of June, by the end of the summer, you will have created your own personal daily yoga practice, and learned how to incorporate a nutrient-dense, 90/10 diet into your busy schedule.

Here’s how it will work:

Use the search tool or category cloud on my blog to find the posts for 100 Days of Crazy Healthy. I’ve posted the first four weeks’ assignments early, so you can get an idea of how it will work. I will post the rest of the assignments once a week, beginning June 9th.

The work will not seem like much for the first month, and that is on purpose. Some of it may seem too simple to make a difference, and some of it will feel boring. You will feel resistance, and that is normal. Your brain will say,

I don’t have time.

I don’t like this!

This is hard!

It’s not that important.

This isn’t going to work.

Reject those voices and do it anyway. I promise, 100 Days of Crazy Healthy will change your life, if you just do it.

Who should participate:

Everyone! It doesn’t matter if you are really out of shape, or if you have practiced yoga for 20 years, you will benefit from this challenge. It will force you out of your comfort zone, and breed curiosity about what is possible. I am going to do it with you, and I already know it will make me uncomfortable. The way I will teach you to exercise and eat is derived from my experiences getting healthy, but it’s not how I live today. It’s more basic and more repetitive. This will be hard for me, because my yoga practice and eating habits are more intuitive, than structured, these days. But I will do it, every day, because I know that getting back to basics will raise my awareness, and reveal new opportunities to be healthier.

How much time will it take?

Not much. The self-care and nutrition habits are incremental, taking only 1-5 minutes per day. The yoga practice will start out at 5 minutes, and build to 30-45 minutes (it will be up to you to decide how long you stay on your mat). Preparing meals may take a little longer at first, but you will learn to create efficiencies over time.

What do I need to participate?

All you need is a yoga mat, a music player (speaker, etc.), a blender, some coconut oil, an open mind, and faith that this challenge will change your life.

What are the rules?

1. Do whatever it takes.You must complete your weekly homework assignment every day, before you go to bed. It’s best to do your yoga first thing each day, but it’s ok to do it at night as well. Even if you forget, and only remember after you’ve turned off the light at bedtime, get back up and do your practice. If you miss a day, double up the next day. If you miss three days, triple up when you remember.

2. Trust the struggle. Listen to the stories in your head, and reject the ones that prevent you from completing the challenge. There is no legitimate reason you can not complete the homework (unless you are seriously ill or injured), don’t let your mind make you think that there is.

3. Believe that this is what your body is supposed to do. To get healthy and stay healthy, we must move, breath, stretch, resist, nourish and reconcile–every single day.

4. Stop thinking, worrying and analyzing. Just do it. You have nothing to lose!

5. Be a leader. Tell your friends and family what you are doing, and let them see your efforts whenever possible. Don’t hide your crazy healthy!

How will it work?

Here’s the schedule for adding new habits each week.

As always, feel free to email with your questions, or if you just need encouragement. Nothing makes me happier than sharing this crazy healthy life with you! And feel free to post your photos on my Facebook page.

You may start any time you like, but it’s best to start in May, if you hope to finish by Labor Day. The first week’s habits are offered here.