Category: Notes from Lara

The Story of LYT

Creating LYT was truly a calling, the ultimate ‘vocation’, when one feels deeply committed and motivated by a sense of purpose. From my early years of crawling and playing with my two triplet brothers, my background has been rooted in explorative movement and curiosity. With age, I continued to be drawn to the art of movement, from athletic sports to dancing, discovering the powerful impact of embodiment, where my sense of self was fortified with the experiences my body had in the world. When I suffered a serious ankle injury in high school, I lapsed into a mental and emotional stagnancy that felt unfamiliar and heavy. Craving that state of grounded energy that I had received from regular movement, I hopped on a stationary bike, following an instinct that I needed to purge some lethargy and self-pity. I later wrote my college essay application about the power of the mind-body connection, not yet realizing the path that I was setting and following as a vocation and profession. Those formative years set the stage for my pursuit in the healing arts of physical therapy, neuroscience, and yoga, the key pillars in the story of LYT.

The LYT method (Lara’s Yoga Technique) is an evolution and compilation of my work in neurodevelopmental physical therapy and my vinyasa yoga practice. After my initial years of teaching and practicing yoga, I recognized there was a gap in improving habitual movement patterns in the traditional vinyasa practice and I included more of my background and clinical work with neurologically impaired clients into my yoga practice. Intuitively, I surmised that the developmental work that I was doing with physical therapy clients would benefit all able-bodied people since we develop suboptimal postural and movement habits during our daily life. The LYT method is designed to empower practitioners through the education about their bodies and brains, enabling them to rewire brain mapping to optimize posture, movement, energy, and breath. I incorporated the neurodevelopmental techniques that I was using with my functionally impaired clients who had sustained some kind of brain injury into my yoga practice and within weeks, felt as if I had breathed new vitality into my gradually stagnating practice. I discovered deeper connections to core/postural muscles that enabled me to move more efficiently and energetically on and off the mat. I was teaching myself, re-educating my motor programming to recover and revitalize both play and precision in my movement. The reclaiming of organic movement patterns released accumulated postural tension, rebalanced my nervous system, brought me a heightened respect for challenge, and helped me rediscover the artistry of play—bringing me to the initial full cycle moment that I would find again and again with this practice. Neuroplasticity inevitably leverages the vast wealth of brain real estate that is devoted to movement and offers us an endless supply of unrealized potential in our brain-body connection. This newfound zest in my own practice translated into my teaching, where my students felt similar energetic awakenings of possibility.

I codified my new findings with a blueprint, designed to reset, rewire, and reinforce more optimal brain mapping—how the brain develops controlled signals for the body. The beginning of each LYT practice goes through the developmental phases of life, where we begin on the floor and move onto all fours and then into standing. Revisiting our early movement patterns is an essential ingredient in learning how to rewire existing movement patterns that may be less optimal because of our modern-day lifestyle that often restricts our movement variability. And people love the RESET in LYT because it connects us to our core and to our personal journey in ways that we may have forgotten. The RESET reinforces the alignment of our Triple S (skull, scapulae, sacrum) and primes the deeper core muscles to awaken and activate just as they first did when we were learning to move in our early years. After Sun Sal 1, which is the final step of developmental stages with the half-kneel lunge, the sequences further organize the body, mobilize the joints, and take us through different planes of motion in more functional ways. Our beloved STREAM is where we revisit the sequences to encode stronger neural connections and possibly add more challenge while also experiencing the residual effects on the body due to the intentional staging of movement. And even though each class follows this format, the blueprint ultimately serves as a launchpad for creativity and curiosity. The brain continues to grow in complexity in response to challenge and the challenge can be introduced because of the primed brain-body pathways. LYT, like life, can adapt, evolve, and fuel the sparks that make us feel most alive.

The story of LYT is both professional and personal, equally revealing and affirming. LYT has been like a tuning fork for my mind-body-heart connection. When I pluck one area, it reverberates throughout. When I strengthen my core, I create a calmer and clearer ecosystem in which my values and decisions and behaviors and breath can thrive. I feel more confident and compassionate because of my practice, which makes me feel energized and motivated and resilient, despite what might happen in life. LYT truly is the key to my adaptability and endurance. I call it the “one-stop shop” where you can get better alignment in both the physical and spiritual realms and create greater homeostasis in your movement on and off the mat. Before I arrive on the mat, I often feel an intuitive sense of what kind of practice I want to have, whether it’s slower and more focused on an area or creative movement that generates heat. The practice is like a paintbrush of artistic healing for me, and the creative juices never dry out because I explore new ways to get my brain and body challenged and balanced. Hundreds of examples of these practices can be found on the LYT daily platform taught by me and other certified LYT teachers. We have had hundreds of teachers worldwide who have completed our LYT training because of their own desire to better understand the body, biomechanics, neuroplasticity and the LYT thread line that weaves the concepts all together. There is a great saying I reference in my yoga teacher training: “copy skips understanding “. In yoga, just like in other forms of movement, we can copy what people are doing but we might not understand the underlying mechanics. Our LYT blueprint is a functionally educational road map for improved neural firing, rooted in core strength and integrity. And the inevitable result is that good movement yields a healthier nervous system and an awakened perception and reception.

What makes LYT so unique is that it is rooted in science and in spirit. My goal has always been to empower people through the neuroplasticity of the brain and the machinery of their body to realize their innate greatness. When people feel better about themselves, they are better citizens of the world. The body is the easiest pathway to wellness. In the yoga world, even though many forms of yoga involve body movement, teachers and practitioners have often not been educated about the body. In fact, most of us received little to no education about our bodies and the inner workings. We deserve to learn about our bodies and behold and nourish the body’s capacity and greatness. I have seen it over and over again—when people learn how to inhabit their body through an understanding, both intellectually and emotionally, it is transformative. I am grateful every time I step on the mat. I rarely struggle to show up; I know too well how important the physical body helps the spiritual ecosystem after witnessing numerous physical therapy patients whose physical functions have been diminished by disease or accident. I am humbled by the body’s deep well of strength and I appreciate all that my body can practice on the mat and how much that affects my mental state. That feeling of being “LYT UP” is shared by others and everyone deserves it!

I truly believe that through the magical vehicle of our bodies, we will discover an infinite source of strength and resilience that can help us overcome, survive, and thrive in any situation or circumstance. And, when we combine our individual power and work toward a collective global goal of goodness and kindness for all, we will be unstoppable. So, let’s continue to be LYT UP together! Thank you for being on this journey with me, inspiring my story to continue and flourish, and for showing up for yourselves.

With gratitude and LYT love-

Lara

May 30, 2024
The Power of Strength Training and Why It’s Essential for Your Health

In a world filled with fitness trends and workout fads, one cornerstone remains true: strength training. Beyond the pursuit of beautiful muscles, strength training offers many benefits that go far beyond aesthetics. From improving overall health to enhancing daily functionality, strength training is an essential ingredient for daily life and longevity. Strength training (or resistance training) is a type of exercise that causes your muscles to resist an external force; this training intentionally loads the muscles and bones and can be performed using your own body weight, and/or outside weight via dumbbells, kettlebells, weight racks, or resistance bands. Strength training is truly having its day in the media spotlight and so to get you on board, let’s look at all the reasons that we should be doing it.

Strength training increases muscle mass, which in turn boosts your metabolism. Unlike cardiovascular exercise, which primarily burns calories during the activity, strength training leads to an “afterburn effect” where your body continues to burn calories even after the workout is over. This impact can help you maintain a healthy body weight to move more efficiently and joyfully in all decades of life. We know how amazing a LYT online class makes us feel- during and after- both physically and mentally. Exercise has long been associated with improved mental well-being, and strength training is no exception. The release of endorphins during exercise helps alleviate stress, anxiety, and depression, leaving you feeling happier and more energized.

Strength training also improves muscular strength and endurance. This endurance not only makes daily tasks easier but also enhances athletic performance and reduces the risk of injury during physical activity. More than merely adding resistance to your routine, smart strength training involves movements that promote joint flexibility and mobility. By strengthening the muscles surrounding your joints, you can reduce the risk of injury and improve overall joint health. Specifically, working compound movement patterns (also known as functional movement like we incorporate into our LYT practice) such as squats and lunges enhance your ability to perform daily life activities with ease and independence. Maintaining strength and mobility is essential for maintaining independence as we age, and it is never too early to prime your body for lifelong musculoskeletal health. As we age, bone density naturally decreases, leading to an increased risk of fractures and osteoporosis. Strength training stimulates bone growth and helps maintain bone density, reducing the risk of fractures and promoting overall bone health.

Strength training will help older adults stay active, reduce the risk of falls, and improve overall quality of life. Because strength training improves functional capacity by enhancing muscle strength, power, and endurance, we can improve performance of activities of daily living such as walking, climbing stairs, lifting objects, and maintaining balance. By improving functional ability, strength training enables older adults to remain independent and active for longer.

With aging, especially for women who are going through or are in menopause, strength training becomes increasingly important due to factors related to aging and hormonal changes. Age-related muscle loss, known as sarcopenia, begins as early as the fourth decade of life and accelerates after the age of 65. Strength training helps counteract this loss by stimulating muscle growth and preserving existing muscle mass. Osteoporosis, or loss of bone density, is common among older adults and increases the risk of fractures and falls. Strength training, particularly exercises that load the bones such as resistance training, can increase bone density and reduce the risk of fractures, thus promoting bone health and longevity. With falls in the elderly being a leading cause of injury and mortality, strength training proves its worth by improving balance, coordination, and proprioception, all essential ingredients for preventing falls. By strengthening muscles and improving stability, strength training reduces the risk of falls and associated injuries, thereby enhancing safety and quality of life. Additionally, strength training has been shown to be effective in managing and preventing chronic conditions such as arthritis, diabetes, and cardiovascular disease, by improving insulin sensitivity, lowering blood pressure, reducing inflammation, and promoting overall cardiovascular health.

So I hope you are convinced of the value of incorporating strength training into your wellness routine! In addition to my daily LYT practice which offers plenty of bodyweight strengthening moves, I have started adding extra weights in smaller doses or in lighter loads for longer time to build more endurance and prevent muscle loss. For more direct loadbearing on my spine, a common area for osteopenia, I began rucking about seven months ago. Rucking involves hiking/walking with a special pack that holds weighted plates. On both of our membership platform- LYT Daily and LYT Studio- we have strength classes. The “SET with weights” is one of my favorite classes to teach and practice, so join in on the fun with me or one of the other LYT teachers. Incorporating strength training into your workout routine doesn’t have to be complicated. Whether you prefer lifting weights at the gym, bodyweight exercises from the convenience of your home, or resistance bands during your lunch break, the key is to find activities that you enjoy and can stick with consistently.

April 26, 2024
Core CliffsNotes: Unveiling the Powerhouse of Your Body
When it comes to fitness and overall well-being, few elements are as crucial as understanding and harnessing the power of your core. Often misconstrued as just a set of abdominal muscles, the core is ultimately a complex network of muscles that provide stability, strength, and mobility to the entire body. From maintaining proper posture to excelling in athletic endeavors, the core plays a pivotal role in every movement we make. In our LYT classes, we often say the answer to joint aches, mobility concerns, low energy, and most everything else is MORE CORE. As the powerhouse of the body, the core transmits energy from the floor and lower limbs through the pelvis and spine, which aids in efficient movement and endurance. When the core muscles work collaboratively as a team, our movement and breath feel fluid and natural because all the systems in the body are operating well. The significance of the core’s role could be an entire book, but here are some CliffsNotes to highlight the core essentials and explore why optimizing posture is key to enhancing core dynamic stability.

What is the core and why is it so important?

The core encompasses more than just the visible six-pack abs that are often glorified in magazines or social media. The core container, as we often reference in LYT, includes the four layers of abdominals—the rectus, obliques, and the deeper corset-like muscle known as the transverse abdominis–along with muscles of the pelvic floor, spine, diaphragm, and shoulder girdle. An easy way to picture the entire core cylinder is to imagine all the muscles around and inside the pelvis, spine, ribcage, and scapulae. Together, these muscles form a stabilizing powerhouse that connects the upper and lower body, providing a solid foundation for movement. The core muscles are often synonymous with postural muscles in terms of function since they work continuously to support the skeletal structure in a variety of positions and planes of motion.

Strengthening the core will give support to the musculoskeletal system to maintain more optimal posture, allowing you to better control your center of mass with movement. This dynamic control conserves energy, prevents injuries, and optimizes function. With movement and load (including gravity, body weight, or other weight) the core muscles provide the stabilizing anchor for the limbs to perform. Every daily activity, from bending down to tie your shoes to reaching for a high shelf, requires core engagement. A strong core ensures that movements are coordinated and efficient, reducing the risk of strain or injury. Whether you’re lifting a heavy object, running a marathon, or simply sitting at your desk, a strong and stable core (we also say “adaptable”) is essential for optimal movement, breath capacity, and joint health. Athletes across all disciplines rely on core strength to generate power, transfer energy, and maintain balance. Whether you’re sprinting on the track, swinging a pickleball racket, or practicing LYT, a solid core is essential for peak performance.

Why do we emphasize TRIPLE S (aligning the skull, scapulae, and sacrum) to optimize posture and prime us for enhanced core activation?

When the skeletal scaffolding that represents our posture or carriage is out of alignment, the resulting sub-optimal posture creates an imbalance in the muscles and neuromuscular firing (lengthened muscles or underactive core muscles may be slow to respond and shortened muscles might continually activate instead). A slouched or slumped posture is common in our modern-day life, exemplified by rounded shoulders, forward neck, and a tilted pelvis. Optimal posture starts from the core and the collaborative engagement of the muscles leads to decreased pressure on joints or overreliance on individual muscle groups. Weak core muscles can lead to poor alignment in any version of posture, which may contribute to musculoskeletal issues, depleted energy, and a delayed response between the brain and body. As the central channel of energy transmission and exchange, the core muscles are meant to respond appropriately to differing demands on the body. One of the most effective ways to enhance core stability is by optimizing posture. Proper posture aligns the spine, activates the core muscles, and promotes efficient movement patterns. When our posture improves, this nervous system communication is finer-tuned and adaptable, which translates into navigating through life with more reliable responses to stress and challenge.

Finally, how do we best improve overall core function?

I believe that practicing LYT is one of the best ways! LYT is designed with a specific method to prime the core muscle engagement and improve postural deficits through feedback and increased support for our center of mass in the RESET. We then apply this reinforced activation in the sequences through creative moves requiring more mobility, increased demand of bodyweight and gravitational forces, and with functional movements that mimic real-life activities, such as squatting, lunging, and twisting. Finally, we encode this information through repetition and added challenge in the STREAM to update brain mapping and nervous system communication. Each class is curated in this manner to provide greater carryover into daily life so that the core stability and postural alignment becomes more and more encoded/automatic. Both on and off the LYT mat, think of growing the spine and supporting with a balanced hug that summons all the core players to engage. An easy way to practice in daily life is to first set up your Triple S, where the skull, scapulae, and sacrum touch some part of a wall that you stand up against. Connect your brain to the feeling of having to sustain that alignment as you walk away from the wall and notice if you sense an energetic hold toward the center of your body. Continue to pay attention to your body’s alignment throughout the day, whether sitting, standing, or moving. Focus on keeping the entire spine lengthened and create a corset-like sensation around and within the pelvis to maintain a neutral position. As we say in LYT (and even have printed on our tanks!), STAND TALL, engage your core, and unleash the limitless potential within. This daily awareness to core and posture leads to true transformation.

I wrote this last year and feel that it speaks to the magic of LYT and the power of the core, providing an even more condensed CliffsNotes version:

Movement is multifaceted and how we move is often determined by our habits.
- These habits become the GPS in our brain mapping, and we often need to update the software.
- Creating improved global movement often requires more specific or localized input.
- Building movement competency or literacy necessitates sensory-rich opportunities to develop and encode new motor planning and skills.
March 30, 2024
Injury Prevention: Strategies for a LYT Life

Injuries are a common concern in various aspects of life, whether in sports, everyday activities, or the workplace. However, many of these injuries are preventable with the right knowledge and practices. We at LYT believe that with biomechanical intelligence and a sharper connection between brain and body, we can employ injury prevention strategies and tips to minimize the risk of injury in our practice and in daily life. Most of us know that maintaining overall physical fitness, including strength, flexibility, balance, and endurance, is essential for injury prevention. But understanding your body and biomechanics is the potent ingredient for movement longevity; we want to move often, move well, and move for many decades to come. In our online LYT Daily classes and yoga teacher training, we emphasize the importance of optimal body mechanics with postural awareness to reduce the risk of strains, sprains, and other injuries so we can feel more at home in our bodies and experience joy and energy in our lives! Understanding the WHY, not just the HOW behind movement is key for injury prevention.

Here are some practical tips for injury prevention:

1) Incorporate warm-up exercises before engaging in physical activity to prepare the body for exertion and prime the brain-body connection.

This first step gets the body online quicker and more effectively and facilitates muscle recovery, reducing the risk of strains and muscle imbalances. Our LYT RESET is an excellent way to prime the body and brain for movement and it can be performed prior to other athletics off the mat just as it is done in the blueprint of our LYT practice.

2) Learn and practice proper techniques for specific activities, whether it’s lifting heavy objects, running, or playing sports, to help prevent overuse injuries and improve performance efficiency.

In LYT, we emphasize postural awareness and alignment because posture is how we hold ourselves and our energy, setting the scaffolding upon which movement takes place; sound biomechanics maintain joint integrity, balanced muscle activation and leads to more movement efficiency. Excessive energy expenditure can be a root cause of muscle fatigue and/or lack of proper form. When we live with more postural awareness, we are more likely to brain map optimal movement and loading patterns that sustain us in our daily activities.

3) Gradually increase the intensity, duration, or complexity of physical activities, allowing the body to adapt and reduce the risk of overuse injuries, such as stress fractures or tendonitis.

It’s important to start slow and with small doses when beginning a new exercise or way of training.

4) Prioritize varied movement that includes strength training, flexibility exercises, and mobility work.

Movement variability is key for maintaining and improving joint range of motion and sufficient tissue pliability (fascial fitness) which promotes a more balanced body in motion. In our LYT classes, we intentionally move in a variety of directions and throughout small and larger ranges of motion with dynamic core stability to ensure our body is more durable. This variability leads to heightened movement intelligence and fluidity, making us more adaptable on and off the mat.

5) Include neuromuscular training exercises into your workout routine to improve proprioception, balance, and coordination.

Exercises that include core stability, single-leg squats, balance drills, and agility drills can help enhance neuromuscular control and reduce the risk of injuries. The adaptable nervous system plays a significant role in preventing injuries through proprioceptive feedback, which is the nervous system’s ability to sense the position and movement of muscles and joints in space. Proprioceptors help maintain balance, coordination, and proper movement mechanics, reducing the risk of falls and traumatic injuries. The nervous system also regulates muscle activation and coordination, ensuring proper muscle firing sequences and joint stabilization during movements, which can prevent overuse injuries and improve biomechanics. Rapid reflex responses initiated by the nervous system can protect against injury by quickly stabilizing joints or adjusting body positioning in response to unexpected stimuli or sudden changes in movement. Fun fact: The core muscles are rich in proprioceptors! The core muscles, which include muscles such as the transversus abdominis, multifidus, pelvic floor muscles, deep muscles of the spine and scapulae, are responsible for providing stability and support to the spine and pelvis. These muscles are engaged in maintaining proper posture, stabilizing the spine during movement, and transferring forces between the upper and lower body. There are more proprioceptors in the core postural muscles compared to other muscles in the body for stability requirements, fine motor control, protection of vital organs, and overall functional performance. The core muscles are engaged to provide stability to the spine and pelvis, especially during dynamic movements and weight-bearing activities. The higher demand for stability necessitates a greater concentration of proprioceptors to provide accurate feedback to the brain about changes in position and movement. The core muscles require precise coordination and control to maintain proper alignment and stability so the presence of a larger number of proprioceptors allow for more refined motor control, enabling the core muscles to respond quickly and efficiently to changes in posture and movement. Because the core region houses vital organs such as the spine, spinal cord, and internal organs, the presence of a dense network of proprioceptors in the core muscles helps to protect these structures by providing early warning signals in response to potentially harmful movements or positions. The core muscles are involved in virtually every movement performed by the body, from simple tasks like bending and lifting to complex athletic movements. The abundance of proprioceptors in these muscles ensures that the body maintains proper alignment and stability during a wide range of activities, reducing the risk of injury and improving overall performance. And that is why we believe that MORE CORE is the answer!

Injury prevention is a multifaceted endeavor that requires a combination of education, awareness, proactive measures, and responsible behavior. By implementing the principles and practical tips on which we educate and implement in our LYT Daily online platform, individuals can significantly reduce their risk of injuries and enjoy a safer and healthier lifestyle. From a physical therapist’s perspective, think of your daily movement practice as prehab, preparing and conditioning you to avoid injuries and rehab. Prevention is always better than cure and investing in injury prevention measures can yield long-term benefits for overall well-being and quality of life. You deserve it! Check out our Start Here series on the online platform if you are newer to movement or LYT, or simply want a movement tune-up with education. Finally, remember to listen to your body and seek guidance from qualified professionals when needed for long-term injury prevention.

– References for further reading
1. “Effects of warm-up exercises on physical performance: A systematic review with meta-analysis” by Fradkin et al. (2010). This study found that incorporating warm-up exercises before physical activity can enhance performance and reduce the risk of injury.

2. “The association between technique factors and injury incidence in recreational runners” by Nielsen et al. (2014). This study highlights the importance of proper running technique in preventing injuries among recreational runners.

3. “The role of training volume and intensity in injury causation” by Hreljac (2004). This study suggests that gradual progression of training volume and intensity can help reduce the risk of overuse injuries in athletes.

4. “The effects of cross-training on fitness and injury in women” by Hilyer et al. (2012). This study demonstrates that cross-training can improve fitness levels and reduce the risk of injuries in women participating in various sports activities.

5.”Strength training for injury prevention in adults: A systematic review” by Lauersen et al. (2018). This systematic review concludes that strength training programs can effectively reduce the risk of sports-related injuries in adults.

6. “The Effects of Core Stability Training on Balance and Proprioception in Female Volleyball Players”**
  – Authors: Saad M. Alsaif, Osama Abdelraouf, Tarek M. Abdelkafy, and Shae McGuire
  – Published in: Journal of Physical Therapy Science, 2015
This study investigates the impact of core stability training on balance and proprioception in female volleyball players. The findings suggest that core stability training significantly improves both balance and proprioception, which are essential for injury prevention and performance enhancement in athletes.

7. “Core Stability Training for Injury Prevention”**
  – Authors: Willson JD, Dougherty CP, Ireland ML, and Davis IM
  – Published in: Sports Health: A Multidisciplinary Approach, 2005
  This review article examines the role of core stability training in injury prevention among athletes. It discusses how core stability exercises can enhance proprioception and neuromuscular control, leading to reduced injury risk in various sports and activities.

8. “The Relationship between Core Stability and Performance in Division I Football Players”**
  – Authors: Okada T, Huxel KC, and Nesser TW
  – Published in: Journal of Strength and Conditioning Research, 2011
  This study explores the relationship between core stability and athletic performance in Division I football players. It highlights the importance of core stability training in improving proprioception, reducing injury incidence, and enhancing functional performance on the field.

9. “Effects of Core Stability Training on Knee Pain and Proprioception in Female Athletes with Patellofemoral Pain Syndrome”**
  – Authors: Lee JH, Cynn HS, Yoon TL, and Choi SA
  – Published in: Journal of Physical Therapy Science, 2016
  This research investigates the effects of core stability training on knee pain and proprioception in female athletes with patellofemoral pain syndrome (PFPS). The study demonstrates that core stability exercises contribute to improved proprioception and reduced knee pain, thereby aiding in injury prevention and rehabilitation.

10. “Effects of Core Stability Training on Lower Limb Kinematics and Vertical Jump Performance in Healthy Individuals”**
  – Authors: Behm DG, Drinkwater EJ, Willardson JM, and Cowley PM
  – Published in: The Journal of Sports Medicine and Physical Fitness, 2010
  This study assesses the effects of core stability training on lower limb kinematics and vertical jump performance in healthy individuals. It highlights how core stability exercises can enhance proprioceptive feedback, optimize movement patterns, and mitigate the risk of lower limb injuries during athletic activities.

February 23, 2024
Tips for Replenishing and Recovering

Have you ever felt drained and/or stressed and assumed that hanging out on the couch was the only way to fully recover?

While genuine rest is essential for a balanced nervous system, it’s important to explore a variety of strategies for promoting a harmonious balance between mind and body. To experience the benefits of replenishing your metaphorical cup and recovering well from daily stressors, include some of these tips and see what works best for you!

1) Embrace Regular Exercise
We know that movement is medicine so stay moving by engaging in physical activities that resonate with you. Whether it’s yoga, jogging, or weight training, regular exercise not only enhances physical health but also boosts mood, reduces stress, and contributes to overall well-being. Moving your body in various ways with varying intensities provides numerous benefits for all systems in the body, which are all tied to maintaining our energetic resources. For the cardiovascular system, exercise enhances heart health, improves circulation, and lowers the risk of heart disease. Muscular and skeletal systems benefit from increased strength, flexibility, and bone density. The respiratory system improves with enhanced lung capacity and efficiency. Moving your body promotes mental well-being by releasing endorphins, reducing stress, and improving cognitive function. The brain loves movement! Not only does physical activity promote increased gray matter volume and improved connectivity between different brain regions, but it is also linked to neuroplasticity, the brain’s ability to reorganize and adapt. Could anything seem more replenishing and recovering than an adaptive brain?! (You can find more about brain benefits in the blog post “The Crucial Role of Challenges for Brain and Body”). Overall, regular exercise contributes to a holistic health approach, refilling your metaphorical cup by fostering physical, mental, and emotional well-being.

2) Deep Breathing and Mindfulness
The journey towards replenishment needs to include deep breathing exercises and mindfulness but you don’t necessarily need to implement these practices while sitting or in complete stillness. I love to practice mindful walking, paying attention to each step and feeling the ground beneath my feet as I observe the movement in my body. Practicing LYT is my favorite way to cultivate breathing and mindfulness during the core-focused creative movement; you know that you are not making a to-do list during one of our LYT Daily classes! I feel that LYT is the magical elixir that both energizes and calms my nervous system, providing the perfect recalibration and recovery. Some other ways to practice mindfulness include breath awareness where you focus on your breath, observing its rhythm and sensations, anchoring your attention to the present moment. You can conduct a body scan where you systematically bring attention to different parts of your body, noticing sensations without judgment. Following a guided meditation that leads you through breathing techniques like diaphragmatic breathing or box breathing can also hone your focus and stimulate the parasympathetic nervous system, fostering a sense of tranquility and balance. Ultimately, mindfulness is the practice of bringing one’s attention to the present moment, cultivating awareness without judgment. It involves focusing on thoughts, feelings, and sensations in the current experience, whether you are sitting or sweating with movement.

3) Prioritize Quality Sleep
Getting good ZZZZZ’s is a cornerstone of recovery, and we should aim for 7-9 hours of uninterrupted, quality sleep each night. Establish a relaxing pre-sleep routine, create a comfortable sleep environment, and avoid stimulants before bedtime to optimize your sleep cycle. For the ultimate calming pre-sleep routine, disconnect from electronic devices at least 30 minutes before bedtime which minimizes exposure to stimulating blue light, promoting better sleep and nervous system recovery. And remember that moving your body during the day prepares your body for a restful night of replenishing sleep! Our circadian pacemaker that guides our internal clock of sleep-wake cycles and various physiological processes is optimized with regular physical activity.

4) Nature Connection
Have you ever felt that big AHHHHH and exhale when you spend time in nature? Whether it’s a walk in the park or a hike in the woods, nature has a soothing effect that can positively impact your mental well-being and restore your energy. Nature has a profound impact on resetting the nervous system as natural environments have been linked to lower levels of cortisol, a stress hormone; the tranquility of nature helps decrease the production of these stress-related chemicals in the body. Nature promotes involuntary attention, allowing the brain’s directed attention (used for tasks) to rest. This “soft fascination” helps restore cognitive resources. Natural settings often induce a state of relaxation, activating the parasympathetic nervous system, counteracting the effects of chronic stress. The sensory richness of nature encourages mindfulness and being present. This shift away from rumination about the past or worries about the future contributes to mental well-being. Exposure to nature has also been associated with improved mood and reduced symptoms of anxiety and depression. The beauty and serenity of natural surroundings contribute to positive emotions. Being in natural environments aligns with our evolutionary history, promoting a sense of well-being because of our evolved innate connection with nature. In other words, nature brings us home, and like feeling at home in our body, nature can bring a feeling of safety and security that resets our nervous system. Maximize this benefit by leaving your devices behind; taking a digital detox can help reduce mental fatigue and support your overall well-being.

5) Manual Therapies for Release

Touch can be an overlooked and under appreciated tool for therapeutic wellness. At a physiological level, massage and fascial therapy can contribute to replenishing and promoting recovery by increasing blood flow to the targeted muscles and tissues and this enhanced circulation helps deliver more oxygen and nutrients to the cells, promoting healing and recovery. Massage can also release the perception of tension in muscles, promoting relaxation while additionally triggering the release of endorphins, the body’s natural painkillers and mood elevators. Both massage and fascial therapy support replenishment and recovery by improving blood circulation, promoting muscle relaxation, releasing endorphins, facilitating lymphatic drainage, reducing stress, and enhancing joint mobility. While receiving bodywork can be incredible therapy for mind and body, you can also benefit from self-massage and fascial mobilization techniques by using props like blocks, bolsters, balls, towels, rollers, and your own hands! Soft tissue work is one of my favorite ways to reinvigorate and refresh my brain-body connection and I often include the use of these props and mobilizations in my classes. In the Soothe Series on the LYT Daily, I also demonstrate Emotional Freedom Techniques (EFT), where light tapping on specific acupressure points of the body alleviates stress and promote relaxation. The tapping can soothe the nervous system, inviting a relaxation response to recover from stress.

These replenishing tips are my personal potpourri of targeted strategies for creating a supportive environment for recovering in the nervous system. In different ways, they foster a sense of calm empowerment and generate varied pathways to find home.

January 28, 2024
The Crucial Role of Challenges for Brain and Body

In your LYT practice, have you ever felt frustrated by the challenges on the mat?

I encourage you to embrace the experience, knowing that being challenged is the key feature for growth, resilience, and vitality. In the intricate tapestry of human brain development, challenges act as catalysts, propelling cognitive growth and shaping resilient minds. Embracing and overcoming them is not merely a testament to one’s abilities; it’s a fundamental process that fortifies the brain in remarkable ways.

Let’s dive deeper into the ‘WHY’ we promote growth through challenges on the mat that carryover into daily life and overall wellbeing.

When faced with challenges, the brain activates its remarkable ability known as neuroplasticity—the brain’s capacity to reorganize itself by forming new neural connections. Challenges provide the stimuli necessary for these connections to thrive, fostering adaptability and enhancing overall cognitive function. Challenges require problem-solving and critical thinking, leading to the strengthening of neural connections. This process, known as synaptic pruning, refines the brain’s circuitry, discarding unnecessary connections and reinforcing those crucial for efficient information processing. Challenges are not only cognitive hurdles, but also emotional and psychological tests as overcoming obstacles builds resilience, teaching individuals how to navigate adversity. This resilience extends beyond the immediate challenge, preparing the brain to face future uncertainties with a more robust and composed mindset.

Beyond the confines of intellectual pursuits, the intricate dance between body and brain reveals a profound connection.

Engaging in physical challenges doesn’t just sculpt muscles; it actively nurtures and grows the brain!

The symbiotic relationship between physical activity and cognitive development is a testament to the holistic nature of human well-being. Physical challenges spark the process of neurogenesis, the creation of new neurons in the brain. Physical challenges stimulate the brain to create new synapses and strengthen existing connections and this heightened connectivity allows for more efficient communication between different brain regions, contributing to improved coordination, spatial awareness, and overall cognitive agility. The physical stress induced by challenging activities also triggers the brain to release neurochemicals that combat stress and promote a sense of well-being. This stress resilience not only contributes to mental health but also shields the brain from the detrimental effects of chronic stress, fostering long-term cognitive health. Physical challenges also lead to the release of neurotransmitters like dopamine and serotonin, often referred to as “feel-good” chemicals. These neurotransmitters play a crucial role in regulating mood, motivation, and overall mental well-being, creating an environment conducive to optimal brain function. Just as the brain exhibits plasticity in response to cognitive challenges, it demonstrates a similar adaptability when faced with physical challenges. This dual plasticity enriches the brain’s capacity for learning, problem-solving, and adjusting to new environments. Regular physical challenges have been shown to positively impact cognitive performance; whether it’s aerobic exercise, LYT movement, strength training, and/or coordination-based activities, the brain responds by becoming more efficient in tasks such as memory retention, problem-solving, and attention to detail. When we move around the mat-varying the planes of motion, the demands on the different muscles, and challenging our neuromotor coordination with creative sequences, we improve our lives off the mat as well. Our LYT practice truly has a profound and beneficial carryover into daily life!

In a world that constantly evolves, this holistic adaptability is a prized trait. Challenges force the brain to adapt to new circumstances, promoting a growth mindset. This adaptability is not only beneficial for personal development but is also crucial in navigating an ever-changing global landscape. Successfully overcoming challenges instills a sense of accomplishment and boosts confidence. This sense of achievement contributes to the development of self-efficacy, the belief in one’s ability to tackle future challenges. Remember that feeling a struggle on the mat is good! It stimulates the brain to pay attention and enhances the interplay between the different regions of the brain. In essence, challenges are the sculptors of a resilient, agile, and intellectually vibrant brain. They propel individuals toward growth, fostering not only cognitive development but also emotional intelligence and physical adaptability. As we navigate the colorful journey of life, it becomes evident that challenges are not roadblocks but stepping stones, guiding us towards a more enriched and empowered state of being.

Challenging the body is an intricate choreography that shapes not only physical prowess but also the very fabric of the brain and highlights the holistic nature of the mind-body intersection. A confident mind is more open to exploration and continuous learning and confidence is grown like a muscle-through challenge! When we embrace physical challenges, we embark on a journey that not only strengthens our muscles but also nurtures the growth of a vibrant and resilient brain. Are you convinced of the benefits of being challenged?! Try my workshop “Reboot” as a clear example of how to activate the body and brain and to feel fully LYT UP!!

January 19, 2024
Reset and Reboot: Practical Tips for a Fresh Start in Life
Reset and Reboot: Practical Tips for a Fresh Start in Life

by lara heimann, PT

The last four years have shown us what we already know: that life presents challenges that can leave us feeling stuck, overwhelmed, or in need of a reboot.

Whether you’re seeking a major life change or just a refresh, here are some practical tips that have guided me through change and helped me keep clear and compassionate while navigating some big shifts in my personal life.

My hope is that these reminders will help you reset in any way to assist you in a new chapter of your life, whether it’s a new year or a transitional time.
1. Reflect on your goals and values: Take a step back and reflect on what truly matters to you. Identify your core values and long-term goals. This self-awareness will guide your decisions and actions during the reset. You can find a core values list in this link so you can identify your most important ones that will be the guiding light in your reset.
2. Declutter your physical and mental space: Streamline your environment by decluttering both your physical space and your mind. Get rid of unnecessary possessions, organize your living spaces, and consider adopting mindfulness practices to clear mental clutter. My husband, Mark, and I had to massively organize and clean out our house in Princeton in preparation for a move and it truly was refreshing to pare down the “stuff” and recognize what was not needed.
  The process was also a mental clearinghouse. We talk more about it in our podcast!
3. Set realistic and achievable goals: Break down your larger goals into smaller, manageable tasks. This not only makes them less overwhelming but also provides a sense of accomplishment as you tick off each milestone. Research also shows that small changes create bigger shifts which lead to enduring habits. Read more about habit formation in BJ Fogg’s “Tiny Habits” and put them into action with our LYT 6-week “Build Your Capacity” program!
4. Create a routine that serves YOU: Establishing a daily routine can bring structure and stability to your life. Include activities that contribute to your well-being, such as exercise, meditation, or dedicated time for hobbies. Many LYT daily devotees have reported that their dedicated time to practice is a non-negotiable. This structured routine will give you a foundation that allows for more freedom and clarity in the rest of your day.
5. Embrace learning and growth: Challenge yourself to learn new things. Whether it’s acquiring a new skill, pursuing education, or exploring different perspectives, continuous learning fosters personal growth and keeps life interesting. In LYT, we intentionally provide repetition and novelty with our sequences to forge impactful neural connections in the brain. The brain craves novelty so embrace learning and challenge as a key ingredient in rebooting your system!
6. Connect with supportive people: Surround yourself with positive and supportive individuals. Share your aspirations and challenges with friends or family who can provide encouragement, advice, or accountability when needed.
7. Prioritize self-care: I shout this from the metaphorical rooftops every day! You can only reboot, refresh, and reset by putting your needs first. Take care of your physical and mental health, ensure you get enough sleep, maintain a balanced diet, and engage in activities that bring you joy and relaxation.
8. Step outside your comfort zone: Growth often happens beyond comfort zones. Challenge yourself to try new experiences, take calculated risks, and embrace the uncertainty that comes with change. Moving states, selling our house after building a new one, and spending half the year in a rental across the country were decisions that Mark and I made that brought some discomfort because of change and the unknown. The end result is amazing, but I definitely had moments of doubt, sadness, and uncertainty. I forged ahead because I knew that this process would empower me to say yes to more opportunities and challenges with excitement and it has truly has been a powerful reset.
9. Forgive and let go: Holding onto past grievances can hinder your ability to move forward. Practice forgiveness, both towards others and yourself. Letting go of resentment can be a powerful catalyst for positive change and a necessary element for resetting overall.
10. Celebrate progress, not perfection: Acknowledge and celebrate the progress you make along the way. Remember, the journey of resetting and rebooting is about growth and improvement, not perfection.
By incorporating these practical tips into your life, I hope you can initiate a meaningful reset and create a path toward a more fulfilling and balanced existence. Embrace the opportunity to reboot and shape a future that aligns with your aspirations and values and know that I am pulling for you!
January 2, 2024
Mastering the Art of Habit Formation: A Blueprint for Lasting Change
by Lara Heimann, PT

In the journey of personal development, the power of habit formation cannot be overstated. Whether you’re aiming for improved health, increased productivity, or a more positive mindset, cultivating effective habits is the key to sustained success. If the word ‘habit’ feels uninteresting, daunting, or intimidating, let’s first delve into the science and strategies behind habit formation, offering you a practical blueprint for lasting change and fueling the spark for growth and change!

Habits are the building blocks of our daily lives, often operating on autopilot. Charles Duhigg, in his book “The Power of Habit,” breaks down habits into three components: cue, routine, and reward. Recognizing these elements is crucial for understanding and reshaping our behaviors.

The Habit Loop consists of three parts:
1. Cue: Identify the trigger that initiates the habit. It could be a specific time of day, an emotional state, or a particular environment. A cue could be your LYT yoga mat lying out on the floor! The mat can send an immediate cue that will spark some response in your nervous system.
2. Routine: This is the behavior or action prompted by the cue. It’s the habitual part of the habit loop. For example, the LYT mat is the place where you practice your movement routine. Even if it’s not yet as consistent as you want, the cue will help foster a more regular routine and ignite a stronger feedback loop that fuels your habit. And your practice as part of your routine will further strengthen the loop.
3. Reward: The positive outcome or satisfaction derived from completing the routine. Rewards reinforce the habit loop. When you practice on your mat with more regularity, just looking at the mat will prompt a positive feeling; the reward center of the brain is activated before you even begin moving because the habit loop is forged, leading to a craving for that wonderful feeling you get when you practice.
Investing in creating more optimal habits will reap the most benefits when we implement these steps.

First, start small! One reason many well-intentioned New Year’s resolutions don’t succeed is you might take a huge leap and attempt to do too much, too soon. When your intentions don’t manifest into habitual shifts, the feedback loop is short-circuited. For a greater possibility of success in habit formation, begin with manageable changes. Small habits are more sustainable and pave the way for larger transformations over time. For example, if you want to start being more active and consistent with your fitness/movement routine, begin with 5-10 minutes daily. If you are already doing that but want to ramp up the demand, start with 5-10 minutes of greater intensity and perform 3-4 days a week for the first month. Once you feel the benefit of that added movement or activity, you will naturally crave more time spent with that change.

Second, be specific and clearly define your habit. Instead of a vague goal like “exercise more,” specify “take a 15-minute walk every morning” or “sign up for a 6-week program called ‘Build Your Capacity’ “(we happen to have created this habit-building program just for you!).

Third, remember and write it down indelibly in your brain cells and even in a journal: ‘Consistency is Key’! Repetition is fundamental to habit formation so consistently practice the routine to reinforce the habit loop.

Fourth, raise your accountability by sharing your goals with a friend or family member, or use tools like habit-tracking apps to stay accountable and motivated. Get your friend or loved one to join you in a fitness program to increase your motivation and consistency.

Finally, celebrate progress! Acknowledge and celebrate small victories. Positive reinforcement strengthens the neural pathways associated with the habit.

When working on habit formation, don’t be discouraged by occasional setbacks. Use them as opportunities to learn and refine your approach. In the pursuit of lasting change, mastering the art of habit formation is a transformative skill. By understanding the science behind habits and employing strategic approaches, you can cultivate positive behaviors that lead to a more fulfilling and successful life. Remember, it’s not about radical changes overnight but about consistent, intentional efforts that shape your habits and, in turn, shape your future.

For more information about the LYT habit-building 6-week “Build Your Capacity” program that includes meditation, mobility, strength, high-intensity interval training (HIIT), LYT flows, and lifestyle tips, check out this link. We are pulling for you always!
December 19, 2023