LYT

Tag: lifestyle

  • 707. Wednesday Q&A: Posture, Face Yoga, and Becoming an Expert

    707. Wednesday Q&A: Posture, Face Yoga, and Becoming an Expert

    707. Wednesday Q&A: Posture, Face Yoga, and Becoming an Expert

     

    In this Wednesday Q&A, we answer your questions about maintaining good posture as an elementary teacher, how to do face yoga in everyday life, and the best ways to clearly define yourself in the fitness/wellness market.

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor:

    Almond Cow – Enjoy delicious non-dairy milk in minutes without having to leave your house! Use code LARA for a discount on your purchase.

     

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  • 706. Turmeric Wisdom and Dosha Harmony with Dr. Shivani Gupta of Fusionary Health

    706. Turmeric Wisdom and Dosha Harmony with Dr. Shivani Gupta of Fusionary Health

     

    Shivani Gupta knows a thing or two about the intricate world of supplements. She is a best-selling author with a PhD in Ayurveda medicine focusing on turmeric.

    In this episode, Lara speaks with Dr. Gupta about her own turmeric-based supplement line and addresses the need for trust and efficacy in an unregulated industry. 

    She explains the significance of understanding your dosha to achieve balance and overall well-being with Ayurveda’s holistic approach and Shivani’s advice for incorporating turmeric into daily life. 

    Throughout the podcast, Shivani shares the power of natural, authentic self-care methods against the backdrop of modern medical practices, inviting listeners to explore the synergies of Ayurveda and functional medicine.

     

    In this episode, you will learn the following:

    • Why the quality and regulation in the supplement industry are significant concerns. 
    • How the ancient practice of Ayurveda provides a foundation for understanding and addressing health issues such as inflammation and emotional well-being. 
    • Where to find your dosha type and tips to bring it into balance.

     

    Guest Resources:

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

    Today’s podcast sponsor:

    Herbal Face Food: All natural vegan magic for your skincare routine! Use code LARA20 for 20% off your purchase.

     

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  • Reset and Reboot: Practical Tips for a Fresh Start in Life

    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!

  • 705. Monthly Motivation: Resetting in Life as You Age

    705. Monthly Motivation: Resetting in Life as You Age

     

    Join Lara and husband Mark as they assess the importance of strength, endurance, and mobility training To reset & age gracefully.

    You’ll hear tips on daily health prioritization, the positive effects of self-care, goal-setting with accountability, and forgiveness by releasing emotional baggage. 

    • Reset all parts of your life while giving yourself the grace to do so.
    • Learning to reassess your priorities and properly delegate your time and energy as you age.
    • Focus on your health as you age to have energy for others and life.

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor: 

    Almond Cow – You can get a discount off your purchase at almondcow.co/shop with code LARA

     

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  • 703. Personalizing Yoga for Your Busy Schedule with Brett Larkin of Uplifted Yoga

    703. Personalizing Yoga for Your Busy Schedule with Brett Larkin of Uplifted Yoga

     

     

    Brett Larkin, Founder and CEO of Uplifted Yoga, discovered gaps in how modern yoga practices are taught today. It often doesn’t take into account our busy lives or even our unique anatomies. 

    In her effort to help people who don’t believe that a yoga practice is for them for one reason or another, she’s ready to share what she’s learned about yoga history in her latest book, Yoga Life: Habits, Poses, and Breathwork to Channel Joy Amidst the Chaos.

    In this episode of Redefining Movement, Brett takes us on a quick tour of how modern yoga practices came to be and why it isn’t always about following poses strictly. In fact, she encourages you to explore and find what truly works for you and your body. 

     

    In this episode, you’ll learn the following:

    • There’s no right or wrong way to practice yoga. It’s rooted in personalizing the practice for your specific needs and body.
    • Yoga is a physical practice and also a mindset you inhabit.
    • You don’t need a long yoga session to experience its benefits if you understand what your body needs at the moment.

     

    Guest Resources

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor:

    LYT Method – Sign up for our newsletter and to get your LYT Method trial. 

     

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  • Your End-of-Year Health Audit From a Physical Therapist, Yoga Teacher and Wellness Coach

    Your End-of-Year Health Audit From a Physical Therapist, Yoga Teacher and Wellness Coach

    by thalia wynne, pt, dpt, at, ryt

    Happy end of the year, LYT Fam! 

    This is such a magical time of year WHEN we celebrate, come together, reflect on the year we’ve had, and create powerful visions for the new year ahead of us. 


    As you read this, I’d like to invite you to take a moment to reflect on your health this year. We only get this one physical life expressed in this particular physical form. So let’s make the most of it! 

     

    How did you spend it this year? How did your body evolve? What was hard and painful? How did you grow and change? What were the joyous moments in your body? With your health? And how do you want to manifest physical health and well-being in 2024? 

     

    Welcome to your 2023 health audit. 

     

    Get out a piece of paper, and follow along with the exercises below to get honest with where your physical health is now, where you want it to be, and what you want to do in 2024 to manifest your ideal health. 

     

    Part I: Categories

     

    We can break health down into three main categories: mental, physical, spiritual – in other words – mind, body, & soul. 

     

    Step 1: In each of these broad categories, list out the smaller categories that fit in each. Here is an example to go off of. You can use this list as is, add your own categories, or delete the ones that don’t resonate. 

     

    Keep the body systems categories in there. These are all the major organ systems that make up the human body. We want all these systems to be functioning seamlessly for our most optimal health. If you are unsure what a particular body system is, check out this link for a breakdown of each system. https://www.verywellhealth.com/organ-system-1298691#toc-endocrine-system

    Part II: Assessment 

     

    Next, assign one of the following three levels to each category. 

     

    • Green: mastered and/or totally aligned. Ideal health actualized. 
    • Yellow: I could improve this area of my health
    • Red: Active illness. I need help/support in this area. Not at all aligned. 

     

    Step 2: Take out some colored pens/pencils and circle each category as green, yellow, or red. Or just write G, Y, or R next to each category. 

     

    Be very honest with yourself here. Think about any lab testing you’ve had done, things your doctors have told you, symptoms you’ve experienced to help you make decisions. Trust your gut responses.

    Part III: Hierarchy of Needs 

     

    Next up, let me introduce you to Maslow’s hierarchy of needs. The idea here is that there are levels of needs we have as humans and that the lower needs most likely need to be met before the higher needs on the pyramid can be reached. 

     

    For example, if you feel unsafe at home, it is unlikely that you are going to fulfill your higher purpose in life, until safety is restored. This is all relative, not absolute. And it’s a psychological theory, so don’t take this as Law. But, I find that it demonstrates our basic human needs quite well, and so we will use it in your audit today. 

    Maslow's motivation model

    For more information on what each level means, check out this article for details: https://www.simplypsychology.org/maslow.html#Critical-Evaluation 

     

    Step 3: Answer the following questions: 

     

    In the context of this model, as it relates to your health in 2023

    1. What level(s) do you feel like you’ve spent most of your time, energy, and money on? 
    2. What level(s) do you want to feel fulfilled in? 
    3. What needs to change for these needs to be met? 

     

    Part IV: Reflection

     

    Step 4: Answer the following questions: 

     

    1. What didn’t go well in 2023 as it relates to my health? 
    2. What went well in my health in 2023? 
    3. In each yellow/red category, what exactly do I want to improve? List 1 thing per category. 
    4. Are you satisfied with your current trajectory in the hierarchy of needs? If not, what did you identify in part lll that could potentially be a focus of yours in 2024? 
    5. Now, let’s narrow this all down into one focus. Based on what you’ve learned from this exercise, what is the one thing you can do for your health in 2024 such that by doing it, everything else becomes easier or unnecessary? 

     

    Part V: Setting the Vision 

     

    Now that you have your heading for 2024, it’s time to dream about what this one focus could look like as it’s played out over the next year. Turn on some meditative music if you haven’t yet, and get ready to free write, or just sit and dream about what the future has in store for you. 

     

    Step 5: In your mind or writing it all out on paper, just dream about how life will look like in 2024 as you focus on your one health goal throughout the year. Get deep into this vision by being your #1 cheerleader. Assume everything goes better than you even hoped for. Add details to this vision – what do you see, smell, taste, hear? What environment are you in? Who is with you? Supporting you? Let your imagination run wild as you set the tone for your health in 2024. 

     

    Now, take action right this moment! What is the first step you can take towards actualizing this vision? 

     

    Keep this momentum going! 

    I hope you enjoyed this health audit and that it illuminated something powerful for you. 

     

    For me, in 2024 I will embody a way of living (eating, moving, sleeping, working, restoring/relaxing, and communing with the Divine, my Self, & others) that supports vibrant energy, peace in my mind, and love in my heart so that I may live a fulfilling, purposeful, and joyous life. 

     

    I will be filtering all of my decisions next year through this focus and building habits around it to support this beautiful dream of mine. My first action was scheduling a Neurodynamic Breathwork session this weekend. I’m also digging into the work of functional medicine MD, Dr. Hyman. Next book on my read list is this free resource on regulating blood sugar to give some love to my gut health after the holiday season. Check it out! https://10daydetox.com/wp-content/themes/tendd/downloads/resources/10-Day-Detox-PDF.pdf 

     

    If you’d like, I’d love to hear what your focus is for 2024 and your first action step. Send me a DM on instagram. I’d love to hear from you! 

     

    Thalia Wynne Dorsten, PT, DPT, AT, RYT

    IG: @thalialovee

    Wellnessbythalia.com

     

  • Mastering the Art of Habit Formation: A Blueprint for Lasting Change

    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!

  • 701. Living & Aging Brightly as a Vegan with Author and Founder of Main Street Vegan Academy, Victoria Moran

    701. Living & Aging Brightly as a Vegan with Author and Founder of Main Street Vegan Academy, Victoria Moran

     

     

    Victoria Moran, Author and Founder & Director of Main Street Vegan Academy, is evidence that the practices of yoga and veganism sustain the light inside you. At the age of 73, she has more energy than most of her generation (and younger generations as well), which is why she’s advocated for both practices since the 70s.

    She became a yogi and vegan when those words weren’t commonly used and has lived through many changes since then. 

    In this episode of Redefining Movement, Victoria talks about veganism and yoga, why you might want to consider it, and how she’s handled situations with people who remain skeptical about them. 

     

    You will learn the following:

    • The key to aging is caring not just for your physical health but also for your attitude and mental health. 
    • Becoming vegan is easier when you have a support system. 
    • Everyone believes in different things, so it’s important to practice empathy.

     

    Guest Resources: 

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor:

    LYT Method – Sign up to your LYT Method trial 

    Herbal Face Food – Use code Lara20 for 20% off

     

    Follow the podcast: