Razzy Reads Blog

By Ashley McGuirk

It’s already Thanksgiving week and we all have so much to be thankful for! 

I don’t know about you, but there are so many things to be grateful for in my life starting with family, friends, a place to call home, good health + more. Like most families at Thanksgiving, my family goes around the table giving each person a moment to share what they’re especially grateful for this year. I’ve always loved this tradition because it gives me a moment to reflect on all the wonderful things that have occurred in the last 11 months. It’s also refreshing to hear all of the wonderful reasons people feel grateful.

This year I plan to share I am most thankful for the obvious, my baby boy Keegan, but also my yoga practice. I’m choosing to share my yoga practice because it’s played a huge role in my life the past five years.  As I get older, the years seem to become shorter with each season lasting for only a blink of an eye. Even though time feels like it’s racing by I can’t help but feel loads of gratitude for where I am at this very moment. I’ve never been happier in my entire life. I’m sharing this with you because I give a lot of credit to my yoga practice. Obviously, it took more than just practicing yoga to become content and more at peace, but practicing yoga definitely played (and still plays) a major role in my life. I personally feel the reason I’m happier is because yoga has taught me the importance of living in the present. By living in the present moment, I realize how much more at ease I feel. I don’t feel as anxious or negative and I find that I approach situations with more of an open mind. Living in the moment also helps me remember more. Instead of getting distracted by the past or the future I find myself focusing on that very moment, which is something I cherish especially now that I have a son. So, thank you, yoga, for helping me stay in the present moment. I am so thankful for yoga, where it has brought me and the amazing community its created for me. I suggest you take the time to reflect on where yoga has brought you. It’s a fun activity to think on and who knows? Maybe you too, will share how grateful you are for your yoga practice at the Thanksgiving table. 

Although sharing our gratitude for one thing at the thanksgiving table is a wonderful tradition I often think to myself, “Why do we only say what we’re grateful for on Thanksgiving? Why don’t we practice gratitude more often?” So, I’ve taken the liberty of putting this practice to work by writing down five things I am grateful for every single day. I recently adapted this practice into my morning journal within the past year. I started writing down a variety of things that I was grateful for each morning and it really began opening my mind to all of the amazing things I should be thankful for every day. For example, from one of my past entries this summer, I wrote down how grateful I was for my eyesight. I felt so grateful to be able to witness the sunrise, the bright blue sky, my pregnant belly, my adorable dog etc. I feel like I too often take my eyesight for granted and so taking the extra two minutes to practice gratitude had me feeling all sorts of happiness. I highly suggest you adapt the same practice within your daily routine. Simply draw five bullet points and write down the first five things that come to mind when you think of your life and what you’re most grateful for. Challenge yourself by writing down different things each day. You’ll be amazed how wonderful this exercise can be. 

All of us at Razz Yoga hope you have a wonderful Thanksgiving week! Namaste. 

By Ashley McGuirk

Essential oils are a hot topic these days and have been for the past few years. They are known to not only make a room smell incredible but also have amazing healing properties that can drastically help the way someone feels, breathes or even looks! I know those are strong statements to make, but from my personal experience they do rang true. Take it from me, a born skeptic who tends asks too many questions when it comes to anything that interests me. Essential oils are the real deal.

            When I was first introduced to essential oils, I had no idea what their benefits consisted of. I just enjoyed the natural scents like lavender and peppermint. These natural scents always made me feel refreshed and relaxed at the same time. However, I wasn’t 100% sold on the idea of diffusing them. I read articles that claimed diffusing essential oils could help me breathe clearer or even heal skin irritations, so I decided to put them to the test. Long and behold, this. stuff. works. These oils even impressed my husband (and that’s saying something)! We were hooked after my sister bought me a diffuser for Christmas. A few days after receiving the diffuse we both had stuffy noses and experimented with a blend that consisted of peppermint, lavender, tea tree and eucalyptus. We diffused this blend right before bedtime and it had us sleeping like babies! Our noses miraculously opened up and we were able to breathe clearly. After that, we continued using the diffuser on a daily basis and have been ever since. We use oils to help with sleep, skin irritations and more! My sister introduced me to chamomile oil which helped healed a rash I had on my wrist. She uses it on a weekly basis because of her kids’ skin sensitives and it does wonders!

            There are so many wonderful healing principles that come from essential oils. I highly recommend you give them a try! Razz offers a variety of doTerra scents ranging from lavender to Christmas blends. Be confident in knowing that essential oils are so much better than burning candles in your household. Especially if you purchase high quality oils like doTerra. Feel free to give the website I read! They have all the information you could possibly need in terms of what essential oils are, their healing components, how to use them etc. Below I have pointed out my three favorite scents. I explain why I not only love their smells but how they benefit my lifestyle!

• Lavender- This one is pretty obvious. Lavender has always been one of my favorite scents since the beginning of time. I love the earthy/ floral scent. It not only makes my home smell amazing, but it also smells inviting and clean! I love nothing more than diffusing lavender oils to help me relax. I diffused it almost every night before I go to bed and even diffused lavender during my homebirth earlier this year! I loved breathing in the scent during my contractions. I highly recommend using a diffuser when you’re in labor. It benefited me in so many ways!
• Peppermint- I absolutely LOVE peppermint. Not just the smell but also the taste. I find it so fresh and rejuvenating. That’s why I drop a few dabs of peppermint oil onto my hands, rub my palms together and take in a deep breath from my palms. It smells so refreshing and gives me an instant burst of energy. I also love using peppermint oil before I work out because it makes me feel energized (and it doesn’t hurt to cover up the smell of sweat).
• Clary sage- This is my third favorite oil for many reasons. First of all, (like most oils) it smells amazing. I love breathing in the scent of clary sage. Clary sage smells a combination of earthy and fruity with soft floral notes. I love using it when I’m experience menstrual cramps. Clary sage has been proven to aid as a pain reliever, so I highly recommend it to women who experience painful cramps. I always drop a few dabs of clary sage oil onto my lower abdomen and rub it in before I go to bed or right after I shower.

I hope you enjoyed this post on essential oils. If you’re interested in trying a few, feel free to check out the samples in the front lobby at Razz. Razz has a variety of high quality doTerra oils that are wonderful to use. 

By Ashley McGuirk

Friendships are one of the most sacred and cherished relationships for human beings.

We all have different friendships ranging from childhood friendships to work friendships or even yoga friendships. Whatever title they may have, they are the glue that holds each and every one of us together. Friends are there for us when we need them most. They can relate to us, have fun with us and teach us lessons we needed at that one moment in life. I can’t tell you how many times my best friends have been there for me in times when I felt lost or just needed someone to talk to. I think most would agree with me when I say, without my friendships I have no idea who I would be or even where I’d be! What I’m trying to get at here is the love our friendships contain really do make the world a better place. We all have those special friendships that challenge us to become better people. In honoring these types of friendships its important to set aside time with them to cherish and grow. With that being said, this weekend I recommend you take some extra time to spend with one or more of your closets girlfriends at Razz Yoga.

How does self-care bliss sound?

Well, grab your girlfriends and join Razz Yoga this Saturday November 16th from 12-p.m. for an amazing one day retreat honoring women! It’s a perfect time of year to reflect and relax. Before the hustle and bustle of the holidays take advantage of this amazing opportunity to relax and honor yourself. This women’s only retreat includes so many rejuvenating activities that include essential oils, yoga, meditation and more! What better way to spend your Saturday then relaxing and vibrating your highest energy with your closest girlfriends? This is not only a way to spend time on yourself but also in the company of your best friends. By raising your own vibrations within this retreat, you are doing others a favor by inspiring them to do the same. As stated on the Razz website,

“Each part of this mini retreat is carefully selected to optimize the ability to open the body and mind to new experiences. We will practice to initiate a deep connection both physically and mentally. doTERRA essential oils will be introduced and explained as a compliment to your practice at designated times to enhance and enrich your experience. Come for the connection. Come for the experience.”

Need I say more? You don’t have to be a professional yogi to attend. Sign Up Here.  Bring a friend or make a new one at Razz!  All levels of yogi are welcome to experience this mini retreat. If you have any questions about the retreat feel free to reach out to Heather at Heather@razzyoga.com Have a great week! Namaste.

 

 

By Ashley McGuirk

Every month Razz will be highlighting one of our amazing yoga instructors so that our community can grow closer to one another. The more we learn about one another the stronger our relationships become, resulting in a community full of love and support. This week we decided to change it up a bit and highlight one of our community yogis who will be completing the Hatha Raja Yoga teacher training this fall. Meet Jessica!

1.) Who are you and why did you decide to become a yoga teacher?

That’s hard to answer with limited time and space. In the simplest terms, I am a happy person…a wife, stepmother, daughter and sister who is also an equestrian, yogi, adventuresome, animal-loving mental health professional that travels a lot. I get excited about everything and experience a steady flow of joy. I wanted to do the Yoga Teacher Training because I am a former ballerina who enjoys movement. The fact that yoga is holistic including the body, mind and spirit has always meshed with who I am. This is a great way to immerse myself further into my practice and enjoy it with others.

2.) When, where and which yoga teacher training are you completing? 

I start the 200-hour Yoga Teacher Training here at Razz Yoga on November 1st!

3.) Overall how would you describe your relationship with yoga?

I am very dedicated to my yoga practice. As someone that has a muscular disease, it is a constant source of awe and joy when I see what progress I have made and continue to make. Spiritually, physically and mentally, yoga uplifts me and, consequently, often others that I come into contact with

4.) What do you want your future students to take away from your class?

Teaching is not necessarily my goal, but I am not opposed to it. I want others to take away a sense of happiness, contentment, thoughtfulness, a good laugh and the belief that they are capable of more than they think when they interact with me. In regards to yoga specifically, I’d like to impart to others that yoga is for everyone regardless of perceived limitations.

5.) (Just for fun!) What is your favorite Thanksgiving dish and why? 

I love stuffing! It is traditional, yummy and easy to make a fantastic vegan version.

We hope you enjoyed reading this fun interview with Jess! If you have any questions about the yoga teacher training here at razz feel free to shoot Heather or Beth an email.  Beth@razzyoga.com It’s a wonderful life changing experience that can benefit you in so many ways. Have a wonderful week! Namaste.

By Ashley McGuirk

Many of us are well aware of all the amazing benefits of yoga. Yoga is great for flexibility, strength, breath work and mental health. What yoga isn’t well known for are its not so popular health and wellness benefits like digestion and the holy grail of health, SLEEP!

Yup, that’s right! Yoga can help aid in improving quality of sleep. Practicing yoga helps the human body relax physically and mentally. In return, the mind and body learn how to reach a deep state of relaxation which comes into play when trying to fall asleep at night. So, take on the challenge of practicing a few times a week and take note of any sleeping patterns you may find on the days you practice vs. not practice. You’re likely to feel a difference. On top of that, there is plenty of supportive evidence that concludes the positive relationship between practicing yoga and quality of sleep. There was a study published by Harvard Medical School which concluded that a daily yoga practice improved the sleep quality of those who suffer from the sleeping disorder, insomnia.

However, if practicing yoga every day doesn’t seem to fit into your schedule then I recommend practicing some meditation and breathing techniques before going to sleep. Both meditation and breath work are fundamental components of yoga and can help both the mind and body slowdown in order to fall asleep. Next time you’re trying to fall asleep, gently close your eyes and begin taking a deep breath in and out clearing out any stale air. Next, begin breathing in for a count of three and then exhaling for a count of six. Continue this breathing sequence for at least five minutes. Afterwards, your body may feel tired or heavy. That is because this breathing exercise channels the parasympathetic nervous system, which physically causes the human body to relax and slow down.

There are also a few yoga poses that can help aid in falling asleep. The first pose is, legs up the wall. This is great for reversing blood flow and gives your legs a bit of break. Lay down and find the best way to bring your legs straight up the wall. Take 3-5 minutes to close your eyes and breathe with a steady rhythm. The next pose that aids in falling asleep is Supta Baddha Konasana or Reclining Bound Angle Pose. Simply lay down on your back and bring the soles of your feet together letting your knees fall to sides, opening up the inside of your hips. Close your eyes and feel your belly expand and flatten as you deeply breathe in and out. The last pose that can help aid in falling sleep is Savasana or Corpse Pose. Lay down with your arms and legs comfortably spread. Relax your jaw, eyes, neck and shoulders. Imagine you’re leaving your body to rest giving yourself full permission to let go and relax. Stay in the post for as long as you’d like or until you feel sleepy. Each of these poses should help bring relaxation to the mind and body. Try one or try all of these yoga practices/ techniques to help fall asleep! If one doesn’t seem to work for you, then try the next on the list. Each one will only take a few minutes of your time and take little effort. Whatever you choose, be easy on yourself and have patience. Sleep tight!

by Ashley McGuirk

The season of transformation is among us. Yes, fall is officially here and with it comes a variety of change. Together, we all will be experiencing the change of temperature, sunlight, environment, schedules etc. So be sure to give yourself some extra time and love to adjust to these beautiful changes of the fall season. Below I have suggested daily practices to adapt into your life during the fall season. Each practice aligns with the doshas of autumn and contain valuable insight for your mind, body and spirit. Practice one, or develop your own practice! Whatever you decide on, make sure to take some time to unwind and enjoy this transition into the colder months.

According to the Chopra center, autumn is a unique season of the year because it is divided into two doshas. Unlike winter, spring and summer who only contain one dosha, fall is described as a long transitional period beginning with warmth and ending with cold- resulting in two doshas. The early portion of fall (September to late October) associates with the Pitta dosha and during the later portion of fall into early winter it transitions into the Vata dosha. Fall is broken up into two doshas because of the vast transition from hot weather, to cool weather, to cold weather. Therefore, it is important to stay present during this time of year due to the amount of mental and physically change about to take place. To help balance yourself during this time of year it is important to eat nutritious seasonal foods, take time to reset and recharge (aka meditate + rest) and incorporate a steady physical practice. Whether it be yoga, tai chi, or another indoor activity, it’s crucial to keep your blood circulating. Take time to move and create warmth within your body and heart.

Early fall (September- late October)

During this time of year our Pitta dosha (summer dosha) is in transition to be “dried out”. Because the Pitta dosha contains elements of fire and water it is important to start developing a practice that supports the drying out in transition to the Vata dosha. To start the process of this transition, the Chopra center suggests eating seasonal fruit that is plentiful during this time of year. A great example includes light colored (green, pink) apples and pears. Both of these fruits are high in fiber which is essential for digestion and moving the old out and welcoming in the new. Another great practice is to drink some warm lemon water, which also aids in digestion and the cleansing of the digestive tract. This way you are preparing your gut for the heavier foods that you will ingest during the late fall early winter. When drying out your pitta dosha, you are also preparing your body from holding onto any excess mucous that the pitta dosha creates. With excess mucous comes a lot of sickness like colds and the flu. To avoid these ailments, it’s highly suggested you eat seasonal whole foods and begin developing a physical exercise routine to keep your body physically warm. Whether it be light stretches in the morning, or a warm yoga class, movement is just as important as diet.

Late fall (November- Mid December)

At this point in the season your mind and body has gone through transition and is now preparing for the colder months. The Vata dosha is now in full swing and so a heavier diet should become part of your routine as well as more physical warming exercises. Still eating in season, I suggest eating heavier whole foods that can be warmed. Some great examples include fruits like bananas, apples, pears, oranges and grapefruits. Vata friendly veggies to add to your grocery list should include squash, pumpkin, sweet potatoes and turnips. It is important to note that raw fruits and veggies are not recommended. It is best for all your produce to be warmed or fully cooked. Other items that contribute to balancing out the Vata dosha include grains like quinoa, brown rice and oats. Healthy fats from nut butters and oils from avocados, olives and grass-fed butter are also great options. Protein from animals like chicken or beef are great choices as well as plant proteins like beans and legumes. Last but not least, warm fluids like broth or tea should be consumed on the daily. Avoid drinking ice cold drinks as this will bring imbalance to the Vata dosha. In addition to diet, when it comes to balancing the Vata dosha there are physical exercises that help attribute to maintain balance. For example, a warm or hot yoga class is perfect to take during this time of year. Especially if you’re someone who tends to have cold hands or feet, moving your body, stretching and taking a class that improves circulation is a great way to achieve physical balance.

If you are interested in the practice of balancing your Vata dosh, but don’t know where to start, I suggest trying a warm or hot yoga class at Razz Yoga. Razz currently offers a number of warm and hot yoga classes that are a perfect way to transition into the fall season. Pair that with some crisp apples, butter nut squash soup and ginger tea and you’re right on track to achieving balance during this season of change. Feel free to add some suggestions or comments on how you like to welcome in the autumn season. We love to hear from our fellow yogis! Also- if you have a minute check out some of the new or existing classes on our schedule this season! We look forward to seeing some new and existing faces on the mat. Namaste.

By Ashley McGuirk

Every month Razz will be highlighting one of our amazing yoga instructors so that our community can grow closer to one another. This way our students can get a better idea of the instructor and the classes she/he offers on a weekly basis. Building a strong yoga community can be both beneficial to not only the students but to the business as well. The more we learn about one another the stronger our relationships become resulting in a community full of love and support.

This week we’re highlighting yoga instructor, Nancy Clough. Nancy has been teaching yoga for over six years! She has four children of her own and understands the importance of taking time for ourselves to obtain a balanced life. Back in 2013, Nancy earned her 200-hour certification with Yoga Works and completed her Prenatal certificate in 2015, along with her Doula training in 2016. She currently leads a Yin Yoga class at Razz Yoga on Thursday evenings at 6:00PM. If you’re interested in Yin Yoga it is described by Joshua Summers as “physically restorative because of its floor postures held passively for several minutes to access safe and positive stress on the deep layers of connective tissues. By taking a Yin Yoga class you’re essentially prepping the body to maintain mobility within the joints. Yin Yoga also prepares the mind for a deeper experience in meditation.”

Nancy has always been interested in the realm of health and wellness and enjoys sharing her passion for yoga with her students. Below we have included our interview with Nancy. Enjoy reading her authentic journey as a yoga instructor!

Who are you?

I am finally discovering who I am!  Yoga has done this for me.

Why did you decide to become a yoga teacher?

It was quite the process. I knew deep down that there was more to living. I was seeking something different. Yoga made me come alive!  I didn’t know that I could teach. I just got the nerve to try it!

When, where and which yoga teacher training did you complete? 

In 2013 my 200 RYT was completed at Peace yoga in Bel air, MD at the time, with a Yogaworks certification.

Overall how would you describe your experience in your most recent teacher training class?

This training was without question, one of the most amazing experiences of my life thus far. Completely life changing for me.  This training was a foundation for me to build a beautiful life. I feel fulfilled and love helping people.  I became RPYT as well (prenatal yoga) and then became a certified Birth Doula. 

What classes do you teach at razz and what do they offer? 

I teach Yin yoga at Razz. This quiet, slow peaceful practice calms, soothes and nourishes from the inside out. Stretching fascia and stressing connective tissues, joints and bones. I just LOVE yin!

If you’re looking for a new class to try, feel free to browse our instructors and schedule on the Razz Yoga website. Click the menu tab, “About Us” and click, “Our Staff.” From there you can browse our yoga staff and pick a class that works best for you. Until next time, enjoy your week! Namaste.

By Ashley McGuirk

It’s already that time of year again! Yes, I’m talking about back to school week. This is the time of year we all (typically) dread whether you’re a student nervous to meet your fellow classmates, a parent dying to get a break, or you could also be that one parent who doesn’t want the summer fun with their kids to end. Either way, whenever school is back in session we’re all affected in one way or another.

Despite the crazy morning traffic and packed lunches there’s one thing we all have in common and that is, we’re all in this together. To help us all ease into this time of year when the sun begins to rise a little later, the traffic doubles and the weather cools off, I have highlighted some fun and healthy tips to make the back to school week a time of ease instead of angst.

• Connect with friends

This was always one of my favorite parts of going back to school. I loved it so much because reconnecting with old friends is refreshing! After staying busy all summer with camps and vacation I loved catching up with my friends I hadn’t seen since June. I also want to point out this rule not only applies to students, but also to parents. If you’re a parent, take the time to reconnect with an old friend. Whether you haven’t seen them since the spring or since last summer- it’s always a great way to reconnect and share your energy. You never know what connections may bring.

• Ease into routines

It’s common for all of us to rush into creating a new routine, or even worse leaving an old routine behind. (YIKES!) With back to school week in swing, remember that it is okay to take the time to sit down and coordinate your schedule and priorities. Everything doesn’t have to be perfect by the first day of school. That’s typically why the first week of classes is always the easiest. Teachers, parents and students typically understand the chaos of starting a new year. So be patient with yourself and with others. We’re all family here on this planet. Make sure to give yourself some grace when learning what routine will work best for you as a student, teacher, parent or all of the above. It takes time for change to take place. Take a deep breath and embrace the change of routine with open arms!

• Stretch + Breathe

You knew this one was coming, right? Stretch + Breathe. This is such an important part of creating a balanced back to school week. I know it may seem impossible to incorporate these practices into one of the most chaotic weeks of the year, but in all seriousness, you only need 5-10 minutes tops! I find you can incorporate these practices before heading to the bus stop, doing them in the morning before or after breakfast, trying them as soon as you get home from a long day, or practicing them right before going to bed to ease your mind + body. If making the time to stretch + breathe is a challenge for you then ask your kids, partner or a friend to do them with you. That a way you can both become each other’s accountability partners. If all of these options still seem challenging then attempt to make it to a weekly yoga class. That way you won’t have to think too much while the instructor cues you to breathe and stretch. Speaking of yoga classes check out our updated schedule for this fall!

• Get a goodnight’s sleep

If there is one thing I have learned this past year (especially while pregnant), it’s to never underestimate the power of a good night’s sleep. When you prioritize getting to bed at a decent hour and sleeping for at least 7-8 hours your body is fully recharged and ready to take on the next day. Energy levels will feel balanced and ready to take on whatever challenges your day may present. There are studies that indicate an increase in positive mood and motivation when getting 7-8 hours of sleep. However, if you get anything less than 7 hours your body is going to react in ways you can’t control. You’ll likely feel sluggish, irritable, unsteady and your motivation will be little to none. So, to wrap this one up, make sure you and your loved ones’ sleep! If you happen to have an off night and only get 6 hours try and take a nap later in the day to help balance the hour you lost the night before. Your mind, body and loved ones will thank you.

I hope you found these tips helpful for your back to school week. Try one or try them all and see how they make you feel. Remember, at the end of the day perception is everything. Choose to see each of these tips as a tool to fuel your life with love and light- not as daily tasks to check off your list. Oh, and if you happen to have some extra time, do yourself a favor and take a yoga class. Try a new one or attend the same one you use to attend every Saturday morning. Whatever you do, realize that practicing yoga is both on and off the mat. Choose to practice yoga through each of these health tips during your back to school week. If you have any comments or questions please feel free to email me at Ashley@staysweetwellnss.com If you decided to stick with me and read this entire post, then THANK YOU! I truly appreciate your time. Namaste.

Interested in a healthy after school or morning snack? I’ve got you covered- Vegan + GF.

Both adult and kid friendly 😊❤️