The SPOTTED DOG BLOG
YOGA BUDDY PROGRAM at SDY
Sign up for YOGA BUDDY at the FRONT DESK of Spotted Dog Yoga.
Spotted Dog Yoga’s YOGA BUDDY PROGRAM is designed to help you stay accountable to your weekly, monthly & yearly yoga goals. Another reason why Spotted Dog Yoga is Folsom’s BEST yoga!
MENTOR CHECK INS:
Let us know what you need from us & we will follow up to make sure that you are successful in developing YOUR yoga foundation. Sign up at the front desk & fill out our YOGA BUDDY accountability form. SDY mentors will stay in communication with you throughout your journey!
YOGA BUDDY PAGE:
This Facebook group page is designed to connect you with people who are headed to yoga at SDY!
A) Post your daily & weekly practice schedule!
B) Commit to joining your fellow SDY community members by commenting on their posts!
C ) Show up & practice with YOUR YOGA BUDDIES!
BONUS!! PRACTICE WITH SDY TEACHERS!
The greatest students make the best teachers! At SDY our teachers have a disciplined & committed practice. All of SDY’s teachers are enrolled & active within the YOGA BUDDY PROGRAM. Roll your mat out next to them at Spotted Dog Yoga!
YOGA BUDDY TIPS
1) Sign up & enroll in YOGA BUDDY at the FRONT DESK of SDY.
3) Join the SDY YOGA BUDDY FACEBOOK GROUP!
Stephanie Tice October Teacher Of The Month Podcast!
Stephanie Tice gives soccer & yoga Advice. Stephanie teaches at Spotted Dog Yoga, In Folsom, CA, has recovered from her soccer injuries through her yoga practice and she gives advice to other players abou…
Baptiste Yoga ‘Being Of Power’ Program November 10
BEING OF POWER at Spotted Dog Yoga
Using Baptiste Methodology you will experience what it means to be of power on the mat and in your life.
Power on the mat comes from empowering our physicality through acceptance, precision, alignment and flow resulting in freedom, full expression and new possibilities. These same principles apply to being of power in our lives. Learn how to land your intentions into reality and experience the freedom and effectiveness that emerges from this inspired and embodied practice of Baptiste Yoga. Explore being of power on and off the mat.
An embodied experience of the nine practices of Being of Power through asana, meditation and inquiry.
An experiential understanding of power through asana.
A personal experience of embracing naked reality through asana, meditation and inquiry.
Three concrete ways you can and will put the nine practices of Being of Power into action in your life right now.
Students of all levels
Yoga teachers of all levels
This training requires you to commit yourself 100%. This includes: being on time to all sessions, being coachable in the moment and being open to try on what is offered.
Daily you can expect a minimum of one yoga practice, assisting, group discussions and partner work.
The schedule will be full and we recommend if you would like to sightsee, arrive prior to the start of the program or stay a few days after the program ends.
Your tuition does not include accommodation or food.
*Tuition does not include travel, lodging or meals.
Light Up Teacher Training Starts October 20th
Spotted Dog Yoga’s “LIGHT UP!” is a unique and exciting 200 Hour Teacher Empowerment Program where you will learn to share yourself powerfully and authentically! Whether you’re interested in becoming a yoga teacher or not, this program was designed to empower YOU to be a fearless and bold leader. You will be given the tools to let go of what you don’t need and recreate a strong foundation that will allow you to live to your greatest potential. This training will transform your life and leave you with a powerful new understanding of your true self and what you value from the core. Get excited for this life-changing adventure!
Spotted Dog Yoga is California’s FIRST Baptiste Yoga Affiliate studio! In addition to certification through a 200 Hour teacher training program locally in Sacramento, Nick Clark and Katie Clark have also completed certification directly through the Baptiste Institute. They are both dedicated to their own personal development work and are active in continued training through the Baptiste Institute both by participating in trainings as students and serving on teams as assistants for Baptiste Programs.
Transform Your Entire Day
Guess what!? There are 10 little tweaks you can do to your normal morning routine that will greatly impact the rest of your day.
Researchers have found that self-control and energy are not only intricately linked but also finite (limited), daily resources that tire much like a muscle. Even though we don’t always realize it, as the day goes on, we have increased difficulty exerting self-control and focusing on our work. As self-control wears out, we feel tired and find tasks to be more difficult and our mood goes downhill.
So when is self-control the highest? In the most important hours of the day, the morning!
But does that mean I have to spend my morning hours just working? Nope!
The morning hours should be used for doing the right things which will help your energy and self-control last longer throughout the day.
“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’” And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” – Steve Jobs
Ok so what should you be doing? Glad you asked.
The following tips will help set the right tone for the rest of your day.
1. Start with exercise
Researchers found that people who exercise during the workday have more energy and a more positive outlook. Getting your body moving for as little as 10 minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. Exercising first thing in the morning ensures that you’ll have the time for it, and it improves your self-control and energy levels all day long.
2. But first, lemon water
Drinking lemon water as soon as you wake up spikes your energy levels physically and mentally. Lemon water gives you steady, natural energy that lasts the length of the day by improving nutrient absorption in your stomach. You need to drink it first thing in the morning (on an empty stomach) to ensure full absorption. You should also wait 15–30 minutes after drinking it before eating (perfect time to squeeze in some exercise). Lemons are packed with nutrients; they’re chock full of potassium, vitamin C, and antioxidants. Don’t drink the juice without water because it’s hard on your teeth.
3. No screen time until breakfast
When you dive straight into e-mails, texts, and Facebook, you lose focus and your morning succumbs to the wants and needs of other people. It’s much healthier to take those precious first moments of the day to do something relaxing that sets a calm, positive tone for your day. Jumping right into electronics has the opposite effect—it’s a frantic way to start your day. Exercising, meditating, or even watching the birds out the window are all great ways to start the day.
4. Eat a real breakfast
Eating anything at all for breakfast puts you ahead of a lot of people. People who eat breakfast are less likely to be obese, they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day. And these are just the statistics for people who eat any breakfast. When you eat a healthy breakfast, the doors to a productive day swing wide open. A healthy breakfast gives you energy, improves your short-term memory, and helps you to concentrate more intensely and for longer periods.
5. Set goals for the day
Research shows that having concrete goals is correlated with huge increases in confidence and feelings of control. Setting goals specific to the day puts everything into motion. Narrow your goals down to a few achievable ones that can easily be broken down into steps. Vague goals such as “I want to finish writing my article” are counter-productive because they fail to include the “how” of things. The same goal re-phrased in a more functional way would read something like this: “I am going to finish my article by writing each of the three sections, spending no more than an hour on each section.” Now, you have more than simply something you want to achieve—you have a way to achieve it.
Getting your morning started off right at home is important, but it’s only half the battle. Here’s how you can maintain a productive tone once you hit the office:
6. First, clean your workspace
Even though it’s a pain to clean right when you get into work, it makes a big difference to your ability to concentrate. A Princeton University study found that people who worked in a clean workspace out-performed those who worked in a cluttered one because clutter pulls your attention away from your work. In fact, the effects of clutter on concentration are not all that different from the effects of multi-tasking.
7. No e-mail until you’ve eaten three frogs (Wait, WHAT!?)
“Eating a frog” is the greatest antidote to procrastination, and the most productive people know the importance of biting into this delicacy first thing in the morning. In other words, spend your morning on something that requires a high level of concentration that you don’t want to do, and you’ll get it done in short order. Make a habit of eating three frogs before you check your e-mail because e-mail is a major distraction that enables procrastination and wastes precious mental energy.
“Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” – Mark Twain
8. Keep morning meetings on schedule
Meetings are the biggest time waster there is, and they can ruin an otherwise productive morning. People who use their mornings effectively know that a meeting will drag on forever if they let it, so they inform everyone at the onset that they’ll stick to the intended schedule. This sets a limit that motivates everyone to be more focused and efficient. Keep your morning meetings on time, and your entire day will stay on track.
9. Don’t multitask
Multi-tasking in the morning—when you have lots to do, tons of energy, and it feels like you can do two or three things at once—is tempting, but it sets your whole day back. Multitasking reduces your efficiency and performance because your brain can only focus adequately on one thing at a time. When you try to do two things at once, your brain lacks the capacity to perform both tasks successfully.
10. Finally, say no
No is a powerful word that will protect your precious mornings. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them while your mind is fresh. Research conducted at the University of California Berkeley showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression. Learn to use no, and it will lift your mood as well as your productivity.
The trick is to be intentional about your mornings, understanding that a.m. hours are precious and should be handled with care.
-Dr. Travis Bradberry